CrossFit | 190831
Saturday

190831

Workout of the Day

71

Saved by the Barbell

3 rounds for max reps of:

1 minute of burpees
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of med-ball sit-ups
1 minute of hang power cleans
Rest 1 minute

♀ 14-lb. ball, 75-lb. deadlifts and cleans
♂ 20-lb. ball, 115-lb. deadlifts and cleans

Post total reps completed to comments.| Compare to 180901.

The CrossFit Foundation and Saved by the Barbell

1

The CrossFit Foundation works with public school districts, individual schools, and teachers all over the world, providing scholarships for CrossFit education, equipment grants to set up gyms, and ongoing support for teachers and administrations leading the way in bringing CrossFit to their students. On Aug. 31, 2019, the CrossFit community will come together alongside the Foundation and CrossFit, Inc. to participate in Saved by the Barbell, the Labor Day fundraiser event that supports CrossFit opportunities for children around the world.

Read MoreThe CrossFit Foundation and Saved by the Barbell

CrossFit Kids Research Brief: Intensity and Cognition

1

“Exercise training programs may prove to be simple, yet important, methods of enhancing aspects of children’s mental functioning that are essential to cognitive and social development.” Therefore, programming short bouts of relatively high-intensity physical activity can be an efficient way to increase not only fitness but also brain function in a scholastic environment or in a box as part of a CrossFit Kids program.

Read the articleCrossFit Kids Research Brief: Intensity and Cognition

Comments on 190831

71 Comments

Comment thread URL copied!
Doug Brubacher
June 4th, 2021 at 1:42 am
Commented on: 190831

CFWUx2

10 15 15 15 7

10 12 12 14 7

10 15 14 14 8

Comment URL copied!
Rafael Chaves
September 29th, 2020 at 8:45 pm
Commented on: 190831

1-90

2-90

3-91

wall ball 20lb

deadlift 115lb

Comment URL copied!
Kury Akin
December 1st, 2019 at 3:29 pm
Commented on: 190831

285 - 14, 20, 20, 25, 16 each round @9kg/35kg. Still carrying a back injury so wall balls were mini versions at 8'.

Prev. 216 @50kg

Comment URL copied!
Clint Michael
October 2nd, 2019 at 11:32 am
Commented on: 190831

236 reps

Rx’d

Comment URL copied!
Cy Azizi
September 27th, 2019 at 3:54 pm
Commented on: 190831

207

Comment URL copied!
Mike de Graauw
September 22nd, 2019 at 5:32 pm
Commented on: 190831

218


29/39/53/60/37


M/60/6’2”/230

Comment URL copied!
John Campion
September 21st, 2019 at 6:36 pm
Commented on: 190831

271 rx

Comment URL copied!
Kyle Buchanan
September 19th, 2019 at 8:14 am
Commented on: 190831

302rx


102/100/100

Comment URL copied!
Dan Morris
September 14th, 2019 at 8:57 pm
Commented on: 190831

At RX’d: 160 (80-78-82)


40 / 6’0 / 205

Comment URL copied!
Morgan Greene
September 11th, 2019 at 1:42 pm
Commented on: 190831

105-110-111 = 326

Comment URL copied!
Chase Hiland
September 10th, 2019 at 9:11 pm
Commented on: 190831

M/34/5'10"/190


Rx'd 312 reps

Comment URL copied!
Hank McKibban
September 9th, 2019 at 7:23 pm
Commented on: 190831

292 rx (108-97-87)


180910 - 277 rx (101-94-82)

Comment URL copied!
Christopher Voght
September 8th, 2019 at 2:59 pm
Commented on: 190831

Saved by the Barbell


3 rounds for max reps of:


1 minute of burpees

1 minute of wall-ball shots

1 minute of deadlifts

1 minute of med-ball sit-ups

1 minute of hang power cleans

Rest 1 minute


♂‚ 20-lb. ball, 115-lb. deadlifts and cleans


18/18/16/13/16 = 81

13/15/15/16/11 = 70

14/10/16/13/11 = 64

215 TTL Rx

Comment URL copied!
Kyungtaek Kang
September 8th, 2019 at 7:15 am
Commented on: 190831

안양공식인증지부 크로스핏힘

273 reps

1R 19-25-26-22-15=107

2R 15-16-21-17-12=81

3R 17-17-17-20-14=85

강경택 45세/180cm/95kg/CFHIM

Comment URL copied!
Jim Rix
September 7th, 2019 at 4:37 pm
Commented on: 190831

Rx, except 15# ball for sit-ups. I only have one 20, and the wall-ball wall is 30 yards from my garage box.

R1: 20-23-22-20-12= 97 reps

R2: 20-20-24-20-12= 96 reps

R3: 20-15-22-19-12= 88 reps

281 total


180901: 260 reps

Comment URL copied!
Andrew Sylvia
September 5th, 2019 at 5:53 pm
Commented on: 190831

238 reps Rx

Comment URL copied!
Chris Hiles
September 5th, 2019 at 2:02 pm
Commented on: 190831

Ooh, ugly one this!

RX'd it, but the HPCs killed me, lots of work to do there!

I programmed Bar-Facing Burpees as normal ones are a little more random regarding jump height.

Target for next time is obviously over 200 reps.


BFB - 11,12,12

DL - 18,18,18

WB - 12,10,10

MS - 19,18,18

HPC - 6,6,6

Total - 194

Comment URL copied!
Tom Perry
September 4th, 2019 at 11:24 am
Commented on: 190831

58 / 170


as rx'd


238 (rounds of 90-73-75)

Comment URL copied!
Coastie Nick
September 3rd, 2019 at 8:25 pm
Commented on: 190831

Rx’d

103+93+87= 283 reps

Comment URL copied!
Matt Zero
September 3rd, 2019 at 2:19 pm
Commented on: 190831

Rx’d - 303 reps

Comment URL copied!
Glenn Hodges
September 3rd, 2019 at 1:33 pm
Commented on: The CrossFit Foundation and Saved by the Barbell

I love that CrossFit is helping to bring physical activity back to schools and children. Well done!

Comment URL copied!
Andrew Moultrie
September 3rd, 2019 at 11:37 am
Commented on: 190831

235 Rx


R1: 15-20-15-17-9 (76)

R2: 15-20-17-20-7 (79)

R3: 15-20-17-20-8 (80)

Comment URL copied!
Viktor Wachtler
September 3rd, 2019 at 11:29 am
Commented on: 190831

Subbed 10kg dumbell thrusters instead of wall-balls, 10kg dumbell sit-ups. Otherwise RX.

My timer apo had some problems, so I had to stop several times.

255 reps.

M 43/1.78m/75kg

Comment URL copied!
Nate Gordon
September 2nd, 2019 at 9:00 pm
Commented on: 190831

84-93-93

Comment URL copied!
Benjamin Schill
September 2nd, 2019 at 7:45 pm
Commented on: 190831

M/41/6’3”/215

90-95-100=285

Comment URL copied!
Shane Azizi
September 2nd, 2019 at 6:26 pm
Commented on: 190831

209 Rx

Comment URL copied!
Brendan Mullan
September 2nd, 2019 at 6:51 am
Commented on: 190831

Rx'd

Rd 1: 91

Rd 2: 102

Rd 3: 110

Total: 303 👍

Comment URL copied!
Scott MacArthur
September 1st, 2019 at 11:15 pm
Commented on: 190831

Round 1 16 18 20 16 15

Round 2 15 15 18 15 13

Round 3 14 15 16 13 12

231 total. After starting, realized I used 95 for BB

Comment URL copied!
Troy Bruun
September 1st, 2019 at 10:55 pm
Commented on: 190831

3rds: 327


1 min Burpees

1 min Medball Thruster 20lbs(low ceiling)

1 min DL 75lbs

1 min Medball Sit-ups 20lbs

1 min HPCL 75lbs

Comment URL copied!
Courtney Guthrie
September 1st, 2019 at 9:08 pm
Commented on: 190831

161 Rx

53-49-59

Comment URL copied!
Jeffrey Howard
September 1st, 2019 at 9:05 pm
Commented on: 190831

261, 89-81-91

Comment URL copied!
Matthew Letarte
September 1st, 2019 at 7:08 pm
Commented on: 190831

325 reps, 95# bar, 10# ball (all that was available)

16/30/25/25/15 - 111

16/28/20/25/15 - 104

17/28/25/25/15 - 110

Comment URL copied!
Randy Sigman
September 1st, 2019 at 6:56 pm
Commented on: 190831

74-72-62=208

(Box DL)

Comment URL copied!
Etienne Gilbert
September 1st, 2019 at 6:29 pm
Commented on: 190831

303 scaled med bal situps @10#

Last round was painful !! Always pay the man.

Comment URL copied!
Mike Andridge
September 1st, 2019 at 4:06 pm
Commented on: 190831

scaled wb to 9'

else as rx

77/66/69

212 total reps

18 better than compare to

which was

66/61/67

m/49/175

Comment URL copied!
Barb Crawford
September 1st, 2019 at 1:57 pm
Commented on: 190831

244 (86-86-72) with 10 lb med ball. Fun!

Comment URL copied!
Philip Guindi
September 1st, 2019 at 5:15 am
Commented on: 190831

Scaled

- 95# D/L & Hang Clean

- 20# Wall Ball

- 10# Med-ball Situps


Round 1: 92

Round 2: 91

Round 3: 80

Total: 263

Look forward to doing this again, with better Round 3 finish.

Comment URL copied!
Anna Jones
September 1st, 2019 at 3:58 am
Commented on: 190831

207

12lb WB

8lb sit up

60lb DL/pwr clean

Comment URL copied!
Mike Long
September 1st, 2019 at 2:18 am
Commented on: 190831

225

Comment URL copied!
Jade Teasdale
September 1st, 2019 at 12:56 am
Commented on: 190831

262 RX

Burpees 20-20-20

Wall Balls 15-17-15

DL 17-19-17

Med. Ball SU 20-22-23

HPC 11-12-14

Comment URL copied!
Shakha Gillin
August 31st, 2019 at 11:31 pm
Commented on: CrossFit Kids Research Brief: Intensity and Cognition

I spend so much of my time cautioning kids and families about the negative of drugs, JUULing, excess screen time on the growing brain. It’s nice to focus on positive influences. It does not surprise me that HIIT improves cognitive function for kids.


This data is helpful in salvaging physical activity in schools. It maybe hard to program 60 minutes of the old school gym class. But a 10 minute HIIT, in the classroom, can benefit the short term and long term physical and cognitive growth of kids. And at home, a HIIT workout after school can help with homework.


Now let’s apply this information to the mess. We have an epidemic of ADHD and medications. Ritalin, Focalin, Concerta, Adderall, Vyvanse. Do all these kids really need these meds? What would happen if every kid who was out of focus, not performing to their academic potential, forgetting their homework at home...was taken off sugar, did a HIIT workout program, and had limits on their screen time? I’m not saying that every single child is on meds inappropriately, but I know that there are a strong number of kids that will avoid meds or come off meds with a lifestyle program focused on HIITs and sugar restriction.

Comment URL copied!
Jeff Volkert
August 31st, 2019 at 10:40 pm
Commented on: 190831

230 but didn’t get last HPC

Comment URL copied!
Laura Echeverri
August 31st, 2019 at 9:22 pm
Commented on: 190831

165

Comment URL copied!
George Campbell
August 31st, 2019 at 8:52 pm
Commented on: 190831

270 scaled to 95 lb barbell

Comment URL copied!
Tripp Starling
August 31st, 2019 at 8:11 pm
Commented on: 190831

14# wall ball

75# deadlift and HPC

Burpees 20/20/12

Wall ball 20/20/20

Deadlift 30/25/20

MB sit-ups (10#) 25/20/20

HPC 20/20/23

315 reps

Comment URL copied!
Julia Pimentel
August 31st, 2019 at 8:06 pm
Commented on: 190831

Did a total of 245 reps, RX

15 minutes of practice before:

-wallballs

-deadlift

-hang power clean

Comment URL copied!
Steve Day
August 31st, 2019 at 7:49 pm
Commented on: 190831

264

115lb/20lb

42-62-60-70-30

Comment URL copied!
Nicole Deaver
August 31st, 2019 at 6:21 pm
Commented on: 190831

Total Reps 389

Rx Barbell (75#), but only have a 10# ball


Rd 1: 20/40/27/30/17=134

Rd 2: 18/35/28/31/16=128

Rd 3: 18/35/27/32/15=127


(Pretty Sore from the deadlifts & HSPU workout )

Comment URL copied!
Elizabeth Cheek
August 31st, 2019 at 7:24 pm

Me too sister me too!

Comment URL copied!
Olivia Leonard
August 31st, 2019 at 6:09 pm
Commented on: 190831

312 rx

Comment URL copied!
Claudio Delgado-Valcarcel
August 31st, 2019 at 5:24 pm
Commented on: 190831

ever had drool and snot coming out of your nose and mouth while you workout? if your answer is no my friend, then this workout is for you 😂😭

Comment URL copied!
J F
August 31st, 2019 at 5:07 pm
Commented on: 190831

Burpees: 13,10,10

Thrusters @ 40: 17,14,15

DL@75: 23,20,22

Incline sit up: 27,29,29

Hang power clean@75: 10,8,10

Total: 257

Comment URL copied!
Dan Kremer
August 31st, 2019 at 4:59 pm
Commented on: 190831

330

Comment URL copied!
Mike Gutto
August 31st, 2019 at 4:37 pm
Commented on: 190831

279 total with a 103lbs barbell

Comment URL copied!
Jon Wilson
August 31st, 2019 at 4:29 pm
Commented on: 190831

As rx’d

219

Comment URL copied!
Francis Major
August 31st, 2019 at 3:24 pm
Commented on: 190831

Burp 13 11 13

Ball 15 19 22

Dead 15 24 27 ...95lbs

Set 22 22 22

Hang 8 10 13 ...95lbs


256

Comment URL copied!
Steven Odom
August 31st, 2019 at 3:21 pm
Commented on: 190831

Rx’ed

69-85-68-57-42

=321

Comment URL copied!
Michael Arko
August 31st, 2019 at 2:27 pm
Commented on: 190831

set up same as last year: barbell @ 75lbs & dumbbells @ 18lbs


burpees / 2-db thrusters / deadlifts / 1-db weighted sit-ups / hang power cleans


TODAY: 103 + 103 + 92 = 298

180901: 90 + 95 + 80 = 265


Improved: +13 +8 +12 = +33 = +12.5%

I'll take that! Lesson: should have gone heavier.

Comment URL copied!
Michael Schaal
August 31st, 2019 at 1:50 pm
Commented on: 190831

301 RX

Comment URL copied!
Vincent Dahlqvist
August 31st, 2019 at 1:12 pm
Commented on: 190831

280 reps Rx

R1=20/15/30/20/10

R2=20/15/30/20/10

R3=20/10/30/20/10

17 min incl rest 1 min between R1, R2 and R3

Comment URL copied!
Sebastien Fitzpatrick
August 31st, 2019 at 1:05 pm
Commented on: 190831

258 Rx (-3 from last time)


22-19-22-20-12 (95)

21-15-18-19-12 (85)

18-12-18-18-12 (78)

Comment URL copied!
Dmitry Zolotyh
August 31st, 2019 at 12:02 pm
Commented on: 190831

Rx

1: 11-17-14-14-10

2: 12-18-13-16-9

3: 11-17-13-16-9

200 reps

Comment URL copied!
Antonio Ivanov
August 31st, 2019 at 11:38 am
Commented on: 190831

rx

1st 65

2nd 66

3rd 61

total 192

Comment URL copied!
Hendrik Bünzen
August 31st, 2019 at 10:28 am
Commented on: 190831

301 rx’d

Comment URL copied!
Jose Morales
August 31st, 2019 at 3:13 am
Commented on: 190831

309 reps. #firebreathing

Comment URL copied!
Nagendra Shahi
August 31st, 2019 at 2:30 am
Commented on: 190831

General warm-ups AS FAST AS POSSIBLE 100 wall walk 100 Burpees 100 leg swing 100 v-ups Time workout

Comment URL copied!
Bryan Rosen
August 31st, 2019 at 1:51 am
Commented on: 190831

Warm-up for 190831:

GENERAL WARM-UP


1 round of:

200-m jog

15 air squats

10 lateral lunges

20 PVC pass-throughs

15 Abmat sit-ups

10 burpees


SPECIFIC WARM-UP


Deadlift & Hang power clean

Perform 5 reps of each step with an empty barbell:

- Deadlift with pause above the knee on the way up and on the way down

- Deadlift (without a pause)

- Dip, drive, shrug

- Hang muscle clean

- Hang power clean


Build up

Complete 3 sets of deadlifts + 3 hang power cleans, increasing in load each set.

*Perform 10 reps of wall-ball shots and 10 med-ball sit-ups after each set.


Check @dotcomscaled for the best scaling options in the biz!

Comment URL copied!
Chris Sinagoga
August 31st, 2019 at 1:31 am
Commented on: 190831

Champions Club Scaling Notes


RANT:

When you look at Fight Gone Bad the only thing you see that muscle fatigue will cause you to stop is push press. When your arms go, they go; everything else makes you feel like a pansy when you stop. On this one, your grip strength on hang cleans can go, and there’s only so fast you can go on med ball sit-ups. Plus, I mean, when do we ever do med ball sit-ups? So for that reason FGB gets a slight nod over this. Still brutal if you want to make it.


I SHOULD TRY THIS RX’D IF: I could go 1-minute straight on the bar for the first round if I wanted


GROUP VERSION: the equipment here makes it tricky — especially needing the med ball and bar twice. I might go regular sit-ups instead of med ball. The bars can get tricky with deadlifts being heavy and hpc being medium. Kb swings might be a good sub for the hang power cleans.


I’M ONLY HERE ONCE A WEEK AND THIS IS THE DAY VERSION: as is.


INJURY VERSION:

Upper-body injury — 20 one-arm kb swing, 40 squats, run 400 meters. amrap in 20 minutes

Middle-body injury — same as upper body except try push-ups instead of kb swings

Lower-body injury — 10 push-ups, 10 ring rows, 20 sit-ups. Amrap in 20 minutes


WARMUP:

Go through the movements, same as Filthy Fifty


GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 9

Comment URL copied!
Chris Meldrum
August 31st, 2019 at 1:33 pm

For me, this one feels just as tough as FGB, but harder to get the same nominal score. But you're right, med ball situps allow a bit of rest in there.

Comment URL copied!
Juan Acevedo
August 31st, 2019 at 12:39 am
Commented on: 190831

INTENDED STIMULUS

If CrossFit has changed your life for the better, then it is time to train for something bigger than yourself. It is time to spread the love! According to the World Health Organization: "Childhood obesity is one of the most serious public health challenges of the 21st century. The problem is global and is steadily affecting many low- and middle-income countries, particularly in urban settings. The prevalence has increased at an alarming rate. Globally, in 2016 the number of overweight children under the age of five, is estimated to be over 41 million. Almost half of all overweight children under 5 lived in Asia and one quarter lived in Africa."

Today we train to change that in two ways. First way: model the behaviors your children should follow. Get to the gym, push hard, have fun, and reward yourself with a high five and some smiles. Second way: donate to the charity of your choice. If you have no idea then go to crossfit.com and donate there.

This workout is awesome. It is based on Fight Gone Bad, and the stimulus we are looking for is pretty much the same. "We designed this workout so that we move at one activity for one minute. And just at the point when the localized muscular endurance would be a significant factor, we cut and shift gears into a different movement" (Glassman). Your task is to commit to working for the whole minute, the only rest you get is the transition to the next station. Your scaling should try to match this objective. Pick loads that will not stop you. We want you on that line where your body wants to stop, but your mind knows you can keep going. That is it, there is nowhere to hide here! Don't hide!



OPTION 1

3 rounds for max reps of:

1 minute of burpees

1 minute of wall-ball shots

1 minute of deadlifts

1 minute of med-ball sit-ups

1 minute of hang power cleans

Rest 1 minute

♀ 12-lb. ball, 65-lb. deadlifts and cleans

♂‚ 16-lb. ball, 95-lb. deadlifts and cleans



OPTION 2

3 rounds for max reps of:

1 minute of burpees

1 minute of wall-ball shots

1 minute of deadlifts

1 minute of med-ball sit-ups

1 minute of hang power cleans

Rest 1 minute

♀ 10-lb. ball, 55-lb. deadlifts and cleans

♂‚ 14-lb. ball, 75-lb. deadlifts and cleans



OPTION 3

3 rounds for max reps of:

1 minute of burpees to a box

1 minute of wall-ball shots

1 minute of deadlifts

1 minute of AbMat sit-ups

1 minute of hang power cleans

Rest 1 minute

♀ 8-lb. ball, 45-lb. deadlifts and cleans

♂‚ 12-lb. ball, 65-lb. deadlifts and cleans

.

Check @dotcomwarmups for a combo of a general plus a specific warm up!

Comment URL copied!
Steven Thunander
August 31st, 2019 at 12:16 am
Commented on: 190831

Globo scale: sub 20/15lb dumbbell thrusters for wallballs, and sub 50/35lb dumbbells for the cleans and deadlifts if without a barbell today. For the medball situp, see if the Globo or hotel gym has a medball for this. If not, just do standard situps.

Comment URL copied!