CrossFit | 190825
Sunday

190825

Workout of the Day

86

For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders

♀ 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ball
♂ 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball

Post time to comments. | Compare to 181214.

Cancer and Metabolism, Part 1

9

The year 2021 will see the 50th anniversary of Nixon’s declaration of the war on cancer, but a victory celebration does not appear to be in view. Dr. Richard Feinman suggests this may be due to an overemphasis on the somatic mutation theory of cancer and insufficient attention to the metabolic approach to understanding the disease. Here, he explains Otto Warburg’s research on cancer cell metabolism, breaks down the processes that shape healthy energy metabolism, and describes why scientists believe the ketogenic diet may have anti-cancer effects.

Read MoreCancer and Metabolism, Part 1

Comments on 190825

95 Comments

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Doug Brubacher
June 1st, 2021 at 12:24 am
Commented on: 190825

CFWUx1

34:58

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Nate Gordon
January 15th, 2020 at 5:57 pm
Commented on: 190825

27:33

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Kury Akin
November 25th, 2019 at 2:22 pm
Commented on: 190825

20:25 scaled to 35s due to back injury. Went through once at 25 each. 50 for DU. Only 15 mins and planned for 20 so added a further 10 to each exercise. Apart from burpees. Still feel a twinge so let's see what it's like tomorrow.

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Clint Michael
September 25th, 2019 at 8:37 pm
Commented on: 190825

37:36

Rx’d

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Jeff Chalfant
September 15th, 2019 at 11:41 pm
Commented on: 190825

29:45 rx’d. Better than last time by almost 2 1/2 minutes-felt better too. After French toast, hard cider, football, 2 pots of matí¨, a little white wine and some buffalo wing flavored pizza with bacon. Surprisingly I felt good! Heart rate went through the roof on burpees and double unders did leave me with a momentary side ache because it’s hard to time the breathing.


Went into it differently. All sets of 5 on box jumps and jumping pull-ups. Same with wallballs. Knees to elbows in singles just to see what would happen, these are easy for me. Everything else in big sets to fatigue or failure or unbroken. Not bad for a lazy Sunday.


40/69.5”/185

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Cy Azizi
September 15th, 2019 at 4:48 pm
Commented on: 190825

53:45 100 single unders

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John Campion
September 15th, 2019 at 12:53 am
Commented on: 190825

Superman’s for back extensions

Rest rx

20:59

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Hank McKibban
September 4th, 2019 at 1:39 pm
Commented on: 190825

29:26 rx


181216 - 23:52 rx

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Morgan Greene
September 2nd, 2019 at 9:49 pm
Commented on: 190825

23:51

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Jesse Montagnino
September 2nd, 2019 at 6:56 pm
Commented on: 190825

33:49 rx


Hell for the last 3 exercises.


D 47

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Shane Azizi
September 1st, 2019 at 6:52 pm
Commented on: 190825

41:50 Rx

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Ivo Maag
August 30th, 2019 at 2:07 pm
Commented on: 190825

24:31 Rx

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Geoffroy Castelnau
August 28th, 2019 at 7:34 pm
Commented on: 190825

19:42

Scaled/subbed to : 30 squat jumps / 30 jumping pull-ups / 30 9kg DB swings /30 walking-lunge steps / 30 hanging knee raises / 30 9kg each DB push presses / 30 back extensions / 30 9kg each DB thrusters / 30 burpees / 30 jumping jacks

M / 40yo / 176cm / 72kg

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Tom Perry
August 28th, 2019 at 6:34 pm
Commented on: 190825

58 / 170


20" box jumps


32:47

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Paul Snell
August 28th, 2019 at 6:15 pm
Commented on: 190825

31:03. Sub 150 single under for DU’s. all else rx

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Dmitry Zolotyh
August 27th, 2019 at 6:26 pm
Commented on: 190825

37:36 Rx

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R Albers
August 27th, 2019 at 3:08 pm
Commented on: 190825

55:52

50 cooler jump over

50 jump pullups

50 KB swing 25#DB

50 walk lunges

50 K2E (🐌- almost singles)

50 Push Press 45#BB

50 good morning 45#BB

50 thrusters(hand release 15#DB each)

50 burped

100 single unders

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Shane Parker
August 27th, 2019 at 4:19 am
Commented on: 190825

32:48

I can always look back once I’m done with a wod and convince myself I could’ve done better. Meh.

Subbed

Did 25 ttb and 25 knee raises.

Did 20 du and 60 su

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Marlies Severyn
August 27th, 2019 at 12:22 am
Commented on: 190825

39/F/145


As Rx: 35:32


WB and Burpees 🤢🤢🙄


PR this benchmark by A LOT so I’m pretty happy with this result 👍

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Coastie Nick
August 26th, 2019 at 8:57 pm
Commented on: 190825

27:34 Rx’d

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Mark Lawrence
August 26th, 2019 at 8:34 pm
Commented on: 190825

Sweat generator! Broke everything up into sets, don't know if I can claim them as "Rx'd"? I'm new to this, but I did the number of exercises in the prescribed motion so, I'll claim it until someone tells me I'm wrong :D


Jumps - Rx'd

Jumping Pull - Ups - Rx'd

Kettlebell swings - Rx'd

Walking-Lunges - Rx'd

Knees to Elbows - Chair assisted 50

Push Presses - Rx'd

Back Extensions - Good Mornings at bar weight

Wall Balls - 10lb dumbbell (no access to ball)

Burpees - RX'D

Double-Unders - 100 Single Unders still working on my doubles


All told 49 minutes 18 seconds. Feeling drained but not disastrous afterward, feel like there were maybe some moments I could have pushed a bit harder, but overall proud of the workout. On to the next!

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Tony Fitzgerald
August 26th, 2019 at 4:31 pm
Commented on: 190825

M/63


39:41


50 Box Jumps

50 Jumping Pull-ups

50 Kettlebell Swings, 1 pd.

50 Walking Lunges

50 Knees To Elbows

50 Push Presses

50 Supermans

50 Wall Ball Shots

50 Burpees

50 Tuck Jumps

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Alex Pham
August 26th, 2019 at 3:32 pm
Commented on: 190825

36:55

20 in box jumps

15 lb dumbbell thruster sub for wall ball shots

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Stacey Thompkins
August 26th, 2019 at 2:54 pm
Commented on: 190825

M/44/6'2"/180#


Rx'd

24:06

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Eric O'Connor
August 26th, 2019 at 12:44 pm
Commented on: 190825

I love this workout, but it can be difficult to run in a class. Having a lesson plan and the equipment set-up, in advance, is extremely helpful to have the class flow smoothly and finish on-time. Surprisingly enough, I have seen this workout completed in under 15:00…..pretty annoying to watch actually. Normally, I like to have my athletes modify the workout to finish within reasonable time ranges of higher level athletes. However, for this workout, I tend to have my experienced athletes give the prescribed version a crack and look for completion in under 30:00-35:00. When scaling, it’s important to preserve the full range of motion and the movement functions as much as possible. The only range of motion I will limit today, is on the knees to elbows (moving to a high knee raise) and the box jump height. If GHDs are limited, a couple options are: 1) perform an empty bar good morning (I don’t love this, but it works well today), 2) have athletes, that are going to scale, start on different movements to avoid over-crowding at the GHDs. As far as strategy goes: This workout usually boils down to the knees-to-elbows, wall balls, and burpees. Consider breaking up the knees to elbows into small sets with controlled rest periods. Also consider moving at a moderate pace for the majority of the workout, knowing that performance on the wall balls and burpees will suffer if you are already extremely tired when you get there. I have watched people crush the initial stages of this workout like a boss, before getting annihilated by the wall balls and burpees for 10 minutes…..fun to watch, but probably not ideal for getting the best time. Here are some other thoughts on this workout:


GENERAL WARM-UP: Consider a warm-up that includes the movements to be performed in the workout. This may limit teaching skill but it is helpful for time management. Here’s an example of what this might be:

30 Single Unders

15 Russian Swings (light)

30 Single Unders

15 Walking Lunges

30 Single Unders

15 Kip Swings

30 Single Unders

15 Push Press (empty bar)

30 Single Unders

15 Bar Good Mornings or GHD Hip Ext

30 Single Unders

15 Air Squats

30 Single Unders

15 Push-ups

30 Single Unders

15 Double Unders


SCALING: The following are 2 general examples of what a scaled workout might be. I will likely tweak these slightly based on the individual:

1) Intermediate (This athlete can attempt the workout as rx'd today if they can be safe and even go beyond 30 minutes. However, most athletes at this stage may still need to scale the more challenging movements in this workout and can do a mixed rep approach to get the intended stimulus)

30 Box Jumps

50 Jumping Pull-ups

50 Swings

50 Walking Lunges

30 Knees to Elbows or High Knee Raise

50 Push Press

50 Back Extension or Good morning

30 Wall Ball

30 Burpees

50 Single Under or Double Unders

*This is an option that allow athletes to hit higher volume of the easier movements and reduced reps of the more challenging movements to finish in the 30 minute timeframe.


2) Novice

"Dirty 30" or "Twisted 20"

20-30 Box Jumps or Step-up

20-30 Jumping Pull-ups

20-30 Swings

20-30 Walking Lunges

20-30 Knees to Elbow or High Knee Raise

20-30 Push Press

20-30 Back extension or Good morning

20-30 Wall Ball

20-30 Burpee or Squat Thrust Burpee

20-30 Double Unders or Singles

*This option is for athletes that can handle the movements but not the volume to finish in under a 25-30 minute timeframe

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Jennifer Lewis
September 13th, 2019 at 2:55 pm

Thank you so much Eric for all the info!!

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George Campbell
August 26th, 2019 at 11:22 am
Commented on: 190825

28:10 Rx

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Randy Sigman
August 26th, 2019 at 4:41 am
Commented on: 190825

32:31


50 box step ups

50 jumping pull-ups

40 DB 25# single leg DL

50 walking-lunge steps

50 knees rises

50 push presses

50 back extensions

50 wall-ball shots 9’

40 modified burpees

50 double-unders

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Mike Gutto
August 26th, 2019 at 1:24 am
Commented on: 190825

time 35mins 20sec

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Anna Jones
August 25th, 2019 at 9:47 pm
Commented on: 190825

46/F/5’6” /140

27:31

40 0f everything

Jumping pull ups

30lb KB

Back ext on stability ball, feet anchored by bench - wow

12lb WB

Box jumps to Yeti cooler - 20” - don’t tell my husband!

but maybe now he’ll build me one.

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Nicholas Scott
August 25th, 2019 at 9:31 pm
Commented on: 190825

🤮 67 mins sub 100 singles instead of DBL Unders

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Js Smith
August 25th, 2019 at 8:45 pm
Commented on: 190825

Did a 5k yesterday. Jogging kicks my tail. Not much in the tank today.

Scaled to 50 each:

12” box jumps, ring rows, 25# KB swings, walking-lunges, hanging knee raises, 35# push press, back extensions, 15# WB shots, burpees, 150 single-unders 52:46

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Js Smith
August 25th, 2019 at 8:47 pm

Those last few burpees were very wobbly

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Andrew Moultrie
August 25th, 2019 at 8:43 pm
Commented on: 190825

42:29 RX.


This one got me on the K2E, back extensions, WBs, burpees. Had to break the extensions and WBs up in sets of five, K2E were basically singles after the 10th rep but kept a solid pace, and burpees were surprisingly horrible. Fun workout!

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Elliott Harding
August 25th, 2019 at 8:33 pm
Commented on: 190825

1:21:29


50 box jumps, 20 inch

50 jumping pull-ups

50 kettlebell swings, 35 lb.

50 walking-lunge steps

50 knees-to-elbows, lying

50 push presses, 45 lb.

50 back extensions

50 wall-ball shots, 20 lb.

50 burpees

50 double-unders


Holy heck that was tough.


Does time if workout matter? If so, why?


Thanks!

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Sebastien Fitzpatrick
August 25th, 2019 at 8:16 pm
Commented on: 190825

26:31 Rx (3:36 slower than last time)

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Austin Freundlich
August 25th, 2019 at 8:00 pm
Commented on: 190825

23:21


Used dumbells for push press, did pull ups instead of jumping pull ups and 100 weighed single unders cause I still cant do doubles

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Steven Odom
August 25th, 2019 at 7:17 pm
Commented on: 190825

Rx’ed

24:01

(I may have done 60 KB swings, I lost track halfway through and did 10 extra just in case)

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Scott Wiedmeyer
August 25th, 2019 at 7:11 pm
Commented on: 190825

33 / M / 5'9" / 137lbs


Subs/Scales:

25 each, 18" box, 20lb dumbbells PP, 20lb dumbbells thrusters, zero-unders


36:38

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Michael Bishop
August 25th, 2019 at 7:07 pm
Commented on: 190825

Broke 30 minutes but stopped the clock between most rounds to setup stations and locate my kettle bell


Burpees took a lifetime

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Michael Bishop
August 25th, 2019 at 7:08 pm

Got a DU unbroken PR of 40 reps

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Matt Zero
August 25th, 2019 at 5:42 pm
Commented on: 190825

Rx’d - 25:33

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Nathan Michael King
August 25th, 2019 at 5:37 pm
Commented on: 190825

28:00

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Dan Kremer
August 25th, 2019 at 5:32 pm
Commented on: 190825

Everything but Pull ups and K2E

31:46

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John DIFABIO
August 25th, 2019 at 5:17 pm
Commented on: 190825

33 mins subbed ghd sit-ups for elbows to knees and 100 singles for double infers

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Jim Rix
August 25th, 2019 at 4:18 pm
Commented on: 190825

Subbed:

ring rows vice jumping pull-ups (so awkward!)

jump and tucks vice double unders

30:27


Was doing great until the wall balls!

56/5'8"/160


10/14/2018: 31:08 w/ ring rows and j&t

10/15/2017: 33:18, pull-ups and J&t

10/15/2016: 30:32, pull-ups and j&t

10/15/2015: 30:20, pull-ups and j&t

10/15/2014: 30:27 w/ ring rows vice pull-ups and squats vice jump & tucks

10/15/2013: 32:02 doing 51 reps and j&t

10/15/2012: 27:40 doing jumping pu, no lunges, sit-ups vice hip ext, and 15# wall ball and j&t

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Js Smith
August 25th, 2019 at 11:50 pm

Dang! Nice history. Good on ya.

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Claudio Delgado-Valcarcel
August 25th, 2019 at 4:05 pm
Commented on: 190825

40YOM/189lbs, Strict RX, so strict that I countess 50 lunges for both legs 🦵 left & right, honestly this took me about an hour but it was worth it when I finally was able to do doubleunders 😂

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Regis Saalfeld
August 25th, 2019 at 3:39 pm
Commented on: 190825

“Clean Fifty” 🤗 23’44” 🔥🙅🏻‍♂‚️

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Mike Porters
August 25th, 2019 at 3:24 pm
Commented on: 190825

29:22. PR by 4:35

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Jade Teasdale
August 25th, 2019 at 3:05 pm
Commented on: 190825

30:51 (1st time!)

30 pound KB (no DU! Bad Terrain!)

I got 1/2 way through in 10 min. Could totally do it faster! Everything felt solid & strong except for Back Ext. (couldn’t speed those up!) One rest on burpees! I think my pacing was good, but I went out too cautious! :) Looking forward to doing that one again!!! A few no reps on box jumps b/c it decided to rain on me. Then, got sunny, hot & humid!!!

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Steve Day
August 25th, 2019 at 2:30 pm
Commented on: 190825

28:27

40# kb for kb swings

Burpees crushed my soul.

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Michael Brasier
August 25th, 2019 at 2:19 pm
Commented on: 190825

First time ever doing this

WOW!!! 🤢


38:34 with changes


Had to sub barbell good mornings for back extensions as my gym doesn’t have the equipment, also subbed barbell squats for the double unders as no skipping rope was available at the time


Hopefully next time I can get under 30mins with consistent training

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James Lowe
August 25th, 2019 at 2:03 pm
Commented on: Cancer and Metabolism, Part 1

It's articles like this which make CrossFit feel like a kooky pyramid scheme rather the epic fitness regime that it really is! I mean I love you guys but you gotta ask why the multi billion pound cancer research industry (a good portion of which is charitable) would miss a supposedly obvious and simple alleviation of cancer. All based on the flawed keto philosophy that stone age man ate virtually no carbohydrates. This is in spite of natural carbohydrate stores in the form of root vegetables being globally accessible. Sorry this is so ranty, I work in health care and any treatment we use is so rigourously tested that these nutritionist wackos really get under my skin. Oh well, alternative therapies are just a voluntary tax on people who don't understand science.

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Russ Greene
August 25th, 2019 at 6:10 pm

James,

Perhaps you could quote a specific line or paragraph from Professor Feinman that you disagree with. And then, perhaps, you could explain on what logical or evidentiary basis you disagree with Professor Feinman's assertion, being sure to cite your sources. Do you think you could do that?


I ask because it seems to me you objected to an article that's not present. Thank you.

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Craig Wilkinson
August 26th, 2019 at 1:08 pm

Russ,

Perhaps you could tell us your medical experience - specifically with Oncology. Also, please cite any randomized clinical trials using ketosis with/without hyperbaric oxygen that include a significant number of human patients to generate the power needed for legitimate data. The cited studies should also compare ketosis +/- HBO versus traditional cancer therapy of surgery, radiation therapy, and chemotherapy for multiple types of cancers in humans. Studies that use ketosis +/- HBO as complimentary medicine would be helpful as well.


This accumulation of meaningful data might be more helpful and also clarify for those who are not medically trained. Thank you.

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Russ Greene
August 26th, 2019 at 6:26 pm

Craig,

I have no medical experience and did not claim to have any. I am not an expert in oncology and did not claim to be one. If you disagree with Professor Feinman's article, great. I will direct you, though, to what I asked James above:


"Perhaps you could quote a specific line or paragraph from Professor Feinman that you disagree with. And then, perhaps, you could explain on what logical or evidentiary basis you disagree with Professor Feinman's assertion, being sure to cite your sources. Do you think you could do that?"

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Craig Wilkinson
August 26th, 2019 at 7:01 pm

Russ,


I will again ask for studies in human cancer types. All of the cancer articles posted on CF.com talk about metabolic processes, discrediting accepted science, using ketosis as a cure-all to cancer (most studies quoted here have applied to glioblastomas only), and also going against NCCN Guidelines for cancer therapy. Information about NCCN Guidelines can be found here if you do not know about them - https://www.nccn.org/patients/clinical/default.aspx.



Specifically in this article, from "WHY DO WE THINK KETOGENIC DIETS WILL BE USEFUL FOR TREATING CANCER?" and on, the only examples are treatment or ketosis effects in mice models. While we can infer from mice, we are humans. What these articles promote is "If you have cancer, go for Ketosis! Forget recommended medicine!"


The article, "Use of Alternative Medicine for Cancer and Its Impact on Survival" by S Johnson et al (https://doi.org/10.1093/jnci/djx145) shows using alternative medicine as a poor choice for cancer patients in terms of survival.


So again, perhaps you could "cite any randomized clinical trials using ketosis with/without hyperbaric oxygen that include a significant number of human patients to generate the power needed for legitimate data. The cited studies should also compare ketosis +/- HBO versus traditional cancer therapy of surgery, radiation therapy, and chemotherapy for multiple types of cancers in humans. Studies that use ketosis +/- HBO as complimentary medicine would be helpful as well.


This accumulation of meaningful data might be more helpful and also clarify for those who are not medically trained. "

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RAPHAEL SIRTOLI
August 27th, 2019 at 9:41 am

James, I did in vitro experiments on MCF-7 breast cancer cells and compared their metabolite profile with control MCF-12 breast cells. Giants in the field argued they weren't fermentative, by my data suggested they were (i.e. very high intracellular lactate-to-pyruvate ratio). Do you honestly think most doctors understand under redox biology well enough to even make sense of this statement? Most of the doctors I speak to, even the good ones, will admit they don't.


Just because you have a white coat, doesn't guarantee you an understanding on physiology or biochemistry.


So rather than make sweeping statements that speak to your incredulity rather than your knowledge, you may want to invest some time into actually understanding the logical and clear arguments Richard Feinman is taking the time to make.

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Richard Feinman
August 28th, 2019 at 2:25 am

Reply to James Lowe,

I don’t think that I was claiming that we have a simple method to alleviate cancer. While I pointed out the reasons for being optimistic and some of the research, we don’t know which, if any, cancers will be helped by ketogenic diets, which will not, or which will be made worse. Part of the problem is that we under-appreciated – all of us – the importance of ketogenic metabolism so it is important to find out the relation to cancer however it turns out. Of course, everybody has their own take on all nutritional problems. To some extent, I was trying to explain metabolism through cancer, as well as the other way around.


On the other hand, one of the major reasons for being optimistic about carbohydrate restriction for cancer is the success of the approach in treating diabetes. In many cases and depending on the extent of progression of disease, we can essentially cure the disease in an obvious if not simple way with low-carbohydrate ketogenic diets.


So, if you want to rant it might be directed at the resistance of the multi billion pound diabetes research industry (a good portion of which is charitable – get out your handkerchief) which has given itself the privilege of ignoring rigorously tested research and will, when they can, attack the researchers and clinicians personally and professionally. While the ADA is getting some approbation for their belated acceptance of low-carb diets, their “consensus” statements are unscientific, illiterate and have enough disclaimers to discourage physicians from using low-carb diets. In addition to the bad science, the effect is a good deal of patient suffering which appears to me along the lines of depraved indifference although I am not a lawyer.

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Michael Arko
August 25th, 2019 at 1:59 pm
Commented on: 190825

32:25


Subbed 2 x 18lbs DB thrusters in place of wall balls.


Last time was 33:37, all segments identical structure. Shaved 1:12. Note this time, I was probably way ahead of time, then I got to the burpees. Perhaps that was the story last time, too...

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Maree Evans
August 25th, 2019 at 1:47 pm
Commented on: Cancer and Metabolism, Part 1

I love this evidence, are you able to send me a link I can use in my assignment for bachelor of nursing so I can bring this together, I completely believe but need academic proof to put in my assignment

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Matthew Letarte
August 25th, 2019 at 1:43 pm
Commented on: 190825

29:35 hotel gym scaling

50 box jumps (24")

50 SDHP (20# DBs)

50 35# one arm DB swings, alternating every 5 reps

50 lunges

50 V-situps

50 20# DB push press

50 35# DB deadlift

50 20# DB thrusters (soul crushing)

50 burpees

50 box jumps

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Claire Fiddian-Green
August 25th, 2019 at 1:30 pm
Commented on: 190825

29:05 (compare to 29:15). Rx all movements except subbed barbell good mornings for back extensions and 100 singles for double unders. Those burpees are still awful, especially after the wall-ball shots.

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Claire Fiddian-Green
August 25th, 2019 at 1:46 pm

Then did 25 double unders afterwards. I’m still doing 1 DU for every 2-3 SU but have made this one of my skill development focus areas for the next 4 weeks.

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Jim Rix
August 25th, 2019 at 4:21 pm

Nice job on the WOD, and esp. on the du's. After the Filthy 50s I can barely walk, much less try du's!

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Nicole Deaver
August 25th, 2019 at 12:48 pm
Commented on: 190825

24:30 (PR) Rx-mostly

50 box jumps (20”)

50 jumping pull-ups

50 kettlebell swings(30# db)

50 walking-lunge steps

50 knees-to-elbows

50 push presses(45#)

50 Good mornings(45#)

50 wall-ball shots(10#)

50 burpees

100 single Unders


Only 10 secs faster but I’ll take it this morning!

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Jim Rix
August 25th, 2019 at 4:20 pm

You're really kicking it these days Nicole. Great job.

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Js Smith
August 25th, 2019 at 11:49 pm

I’ll second that. Way to be, lady!! 💪🏼

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Nicole Deaver
August 26th, 2019 at 11:58 am

Thanks both of you! 😊 some parts felt fast & “easy” others slllooow! And Some day I’ll be able to do it with DUs.

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Antonio Ivanov
August 25th, 2019 at 12:47 pm
Commented on: 190825

42:10

push presses with 2 12kg kettlebells

and wallballs with 4kg ball

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Darren Mackie
August 25th, 2019 at 12:44 pm
Commented on: 190825

M/53/83kg 30:23

Scaled

16 inch box, 14 kg kB, double amount of single unders

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Steven Thunander
August 25th, 2019 at 12:25 pm
Commented on: 190825

Seeing that many people will be going back to college soon (or are back already), I figure that this is a good time to post this tidbit. As I know that many college students are financially or transportation challenged, these pieces of advice will help them greatly. Also, most of my first 3 years of CrossFit were done in a college globo gym setting. So, here are some tips for the students. This assumes that your gym does not have a functional fitness space and/or or Oly platforms. If you have them, use them and do step 5.

1. Go off peak. If you have to hog up a bunch of equipment and/or a station, best to do this during off peak hours. These are usually during the morning between 8am and 2pm. College students also don't do early really well, so you can also do before 8am. Weekends are usually OK as well. If you go after 3pm during the week, you will be fighting all the captain upper bodies and squat rack curlers. This is especially true during the beginning of the second semester as everyone wants the spring break body.

2. Set up a station. If you go off peak, this should not be problem. Grab a squat rack, and any equipment, and do the WOD in that particular space. If you have to leave, dont be surprised to see your stuff gone and someone in your space.

3. Be flexible. Sub/scale movements as needed, do components of the workout in a different order if gym flow requires it, and modify as necessary. Go outside if the workout and the weather allows it to change things up.

4. Be courteous to the gym, to other gym members, and staff. Remember that others use the space. Don't drop weights, grunt, take off your shirt, or be obnoxious if it is not allowed.

5. Best bet: Start a CrossFit club on your campus. Get to know your recsports officials and faculty, learn the student government process to get space, funding and equipment, get your L1, and become a college CrossFit affiliate. Then you can participate in the College Crossfit Championship as well.

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Jim Rix
August 25th, 2019 at 4:20 pm

Nice post Steven...thanks.

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Steven Thunander
August 25th, 2019 at 11:55 am
Commented on: 190825

Globo Scale- filthy 50! This one may be difficult to do in a globo, but here we go. I am going to post common subs. Flop the movements around to best accommodate your gym situation. Make sure you go off peak

Box jumps: use those aerobic step things, or do bench jumps/jump overs

Jumping pullups: as rxed, smith machine inverted bar, ring or TRX rows, or dumbbell high pulls.

Kettlebell swings: dumbbell swings 35/25

Walking lunges: walking lunges

Knees to elbows: v ups or leg levers

Push press: use 20/15 lb dbs, or do pushups.

Back extension: use Roman chair or back extension machine, or sub in deadlifts 50/35 lb dbs or 135/95 lb bb

Wallballs: dumbbell thrusters 20/15lb dbs

Burpees: burpees

Double unders: tuck jumps or moguls.

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Steven Thunander
August 25th, 2019 at 11:57 am

Yes, with these subs you can do this in a hotel gym that only has a dumbbell rack and a bench!

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Alfred Leutl
August 25th, 2019 at 9:06 am
Commented on: 190825

28.37 rxd

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Brendan Mullan
August 25th, 2019 at 6:53 am
Commented on: 190825

Rx'd except replaced knee raises for knee to elbow and did single unders

27.27 min...Filthy 😅

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Hendrik Bünzen
August 25th, 2019 at 6:41 am
Commented on: 190825

27:12 rx’d

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Michael Schaal
August 25th, 2019 at 5:59 am
Commented on: 190825

24:30 RxD

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Elizabeth Cheek
August 25th, 2019 at 12:50 pm

25:13 RX minus WB did 100 squats instead

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Jim Rix
August 25th, 2019 at 4:22 pm

Great job.

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Bryan Rosen
August 25th, 2019 at 2:13 am
Commented on: 190825

Warm-up for 190825:

This warm-up focuses on raising the heart-rate and includes workout specific movements.


GENERAL WARM-UP


30-seconds of single-unders

16 walking lunges

10 low box jumps

30-seconds of single-unders

10 jumping pull-ups

15 Russian kettlebell swings

5 kipping knee raises + 5 knees-to-elbows (or attempts)

30-seconds of single-unders

15 empty barbell push presses

10 GHD hip extensions or empty barbell good mornings

30-seconds of single-unders

5 reps of the following complex:

1 medicine ball push-press to target +

1 medicine ball goblet squat +

1 wall-ball shot

5 burpees

30-seconds of doubler-unders (or practice)

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Anand Kumar
August 25th, 2019 at 8:53 am

Thanks for the Warmup breakdown.

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Anand Kumar
August 25th, 2019 at 8:53 am

Thanks for the Warmup breakdown.

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Pavel Saenz
September 3rd, 2019 at 1:00 am

Thanks Bryan!

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Melody Barrons
August 25th, 2019 at 12:54 am
Commented on: Cancer and Metabolism, Part 1

I love how much CrossFit is focusing on the role of nutrition in health and fitness. Thanks you! I’m a Nutritional Therapy Practitioner and this is my life!

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Juan Acevedo
August 25th, 2019 at 12:20 am
Commented on: 190825

INTENDED STIMULUS

.

Filthy Fifty! 500 reps for time. This is an awesome workout. The number of reps is high, but the loads are light and the skills are low. This is a grit builder. It is one of those few opportunities where you have a chipper in which you should move constantly and fast. This is a 5K not a 10K ruck. Your only purpose today is to keep moving at a good pace. Breaking the sets of fifty to avoid muscle fatigue in the more explosive and anaerobic movements is an excellent idea, as long as you stay disciplined and focused on minimizing the rest time. One cool objective today is to not rest for more than 5-10 seconds --choose your number and stick to it. When the burpees come just commit to keep moving. You can always keep moving during burpees. When scaling today, start by scaling load. If you think it is too easy of a load, you are probably where you want to be, it should be easy. Then check the number of reps, it should be in the range of 30-50, so high but still very doable. Decide your number based on the burpees. If 50 burpees is going to destroy you, then change everything to 40 or 30. Lastly change the range of motion or the difficulty on the skills. Today is about that grit and minimizing the non-moving time. Track your rest!


OPTION 1

For time:

50 box jumps

50 jumping pull-ups

50 kettlebell swings

50 walking-lunge steps

50 knees-to-elbows

50 push presses

50 back extensions

50 wall-ball shots

50 burpees

50 double-unders


♀: 16-inch box, 8-kg KB, 22/25-lb. push press, 10-lb. ball

♂‚: 20-inch box, 12-kg KB, 33/35-lb. push press, 14-lb. ball


OPTION 2

For time:

40 box jumps

40 jumping pull-ups

40 kettlebell swings

40 walking-lunge steps

40 knees-to-elbows

40 push presses

40 back extensions

40 wall-ball shots

40 burpees

40 double-unders


♀: 16-inch box, 8-kg KB, 22/25-lb. push press, 10-lb. ball

♂‚: 20-inch box, 12-kg KB, 33/35-lb. push press, 14-lb. ball


OPTION 3

For time:

30 box jumps

30 jumping pull-ups

30 kettlebell swings

30 walking-lunge steps

30 hanging knee raises

30 push presses

30 back extensions

30 wall-ball shots

30 burpees to box

30 double-unders


♀: 12-inch box, 8-kg KB, 22/25-lb. push press, 8-lb. ball

♂‚: 16-inch box, 12-kg KB, 33/35-lb. push press, 12-lb. ball

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Jim Rix
August 25th, 2019 at 12:11 am
Commented on: 190825

This is my annual birthday workout. Thanks HQ for giving me an opportunity to practice a few months in advance. Now we'll see if I take the opportunity!

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Jim Rix
August 25th, 2019 at 12:15 am

And wish I hadn't just done a SLIPS/Bench Press workout! Gonna need that energy tomorrow.

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Chris Sinagoga
August 25th, 2019 at 12:11 am
Commented on: 190825

Champions Club Scaling Notes



RANT:


The Filthy Fifty is one of the most difficult workouts to scale, in my opinion, because of the number of exercises, the amount of equipment, and the varied stimulus. Also, jumping pull-ups are the single most annoying thing to set up for a group; lots of guess work and “you’ll be fine at that spot on the bar Lindsey.” For that reason, I don’t think it’s a good idea to modify the number of reps (aka, the Dirty 30 or the more enjoyable Timid 20). If you are in really good shape, the stimulus here will be speed; if you are not in good shape, the stimulus will be stamina. Both are legit and serve great purposes. As with anything, modify range of motion or weight as needed in order to get through 50 reps sometime today.



I SHOULD TRY THIS RX’D IF: I can go sub-18 and goal is speed, or I can go sub-30 and the goal is just to make it through



GROUP VERSION: get the fast people up first, slow people up last, and go in heats. Preserve all 50 reps for everyone — even the old people. I am a control freak, so this forces me to be more of an overall group manager and make sure everything flows well instead of nitpicking on feet coming apart on burpees.



I’M ONLY HERE ONCE A WEEK AND THIS IS THE DAY VERSION: ha! Sucks to be you!



INJURY VERSION:


Pick 2 of the movements from here you can do best and turn it into an AMRAP in 20 minutes. 50 reps of each.



WARMUP:


A twice-through on all the movements. Maybe 10-15 seconds on each station. Except burpees. Nobody is looking if you skip the burpees.



GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 8. This is my 2nd favorite workout ever, so I’m biased. Wallballs, burpees, double unders as the bookend is a cruel thing.


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Chris Meldrum
August 25th, 2019 at 12:50 am

Agree - it's an 8, but it's not as frightening as Barbara or FGB. Also agree, wallballs followed by burpees are the devil.

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Jim Rix
August 25th, 2019 at 4:19 pm

Any coach, what's the intent of jumping pull-ups?

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Chris Sinagoga
August 25th, 2019 at 7:18 pm

What do you want the intent to be?

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Claudio Delgado-Valcarcel
August 25th, 2019 at 12:01 am
Commented on: 190825

great way to start the work week, love this one ❤️

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