CrossFit | 190902
Monday

190902

Workout of the Day

76

Tabata dumbbell hang squat clean
Rest 1 minute
Tabata toes-to-bar
Rest 1 minute
Tabata dumbbell hang squat clean

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. Tabata score is the least number of reps performed in any of the eight intervals.

Post Tabata score for each exercise and total sum to comments.

Exercise and Type 2 Diabetes: New Prescription for an Old Problem

2

This 2012 review summarizes evidence indicating exercise, specifically interval training, maintains or improves skeletal muscle insulin sensitivity and as a result reduces risk of insulin resistance and diabetes. Exercise increases skeletal muscle insulin activity in the obese, while sedentary behavior decreases it. The ability of the muscle to take up and burn fuel (i.e., skeletal muscle oxidative capacity) is a strong predictor of whole-body insulin resistance.

Read MoreExercise and Type 2 Diabetes: New Prescription for an Old Problem

Comments on 190902

123 Comments

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Nate Gordon
January 29th, 2020 at 4:50 pm
Commented on: 190902

47 low of 5

48 low of 6

49 low of 6

35# DB

(edited)
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Kury Akin
December 3rd, 2019 at 2:52 pm
Commented on: 190902

160. HSC @7kg dbs (8,8), T2rings with little ground clearance (4) and last four rounds in singles (10,6,6,4...)

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Clint Michael
October 4th, 2019 at 11:33 am
Commented on: 190902

35 lbs. dumbbells

5

5

5

15 total

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Brian Louchis
October 3rd, 2019 at 10:51 pm
Commented on: 190902

6-0-6 Rx


HSC: 6’s (50 lbs)

TTB: 8-8-8-8-8-8-7-0 (Stopped for blister)

HSC: 6’s (35 lbs)

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Cy Azizi
September 24th, 2019 at 5:43 pm
Commented on: 190902

35# 4,5,4

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Jeff Chalfant
September 23rd, 2019 at 11:19 pm
Commented on: 190902

5-7-5 rx’d. 35lb dumbbells. Did 6 dbhsc on the final interval just because I could. Barely. Forearms and hands hurt bad now!!!

In lifting shoes.


40/69.5”/185

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John Campion
September 22nd, 2019 at 1:00 pm
Commented on: 190902

8-5-9 (25#)


71-50-73 =194

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Albert Kombe
September 13th, 2019 at 10:51 pm
Commented on: 190902

Scores = 4, 4, 5 with 35lb DBs

Total = 117reps

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Chase Hiland
September 10th, 2019 at 9:10 pm
Commented on: 190902

M/34/5'10"/190


Rx'd 64-43-44

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Adam King
September 10th, 2019 at 5:08 pm
Commented on: 190902

Completed 2019-09-10

20 lb DBs, subbed knees to elbows - 5-5-5

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Matthew Aukstikalnes
September 10th, 2019 at 1:36 pm
Commented on: 190902

modified it for fun since I just got a new toy

10 -->1 MB Cleans, 30#; 5 Toes to Bar after each set

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Morgan Greene
September 10th, 2019 at 1:31 pm
Commented on: 190902

40# DB: 5-6-5 = 16

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Jesse Montagnino
September 10th, 2019 at 3:10 am
Commented on: 190902

Rd1 5 each set

Rd2 lowest 5/54 tutorial

Rd3 lowest 3/38 total

35lb dumbell

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Chris Meldrum
September 9th, 2019 at 10:15 pm
Commented on: 190902

As rx'd w/ 45# DBs, 7 + 7 + 5 = 19.


This was a nasty little WOD. The Tabata score makes it that much more difficult, since you have to seek to hold the first score you put up. I did all 7's for the cleans, but that was nearly a mistake. Backed off a little for the T2B, which was wise. The first 7 was no problem, but by the end when I had lost the kip, it was 7 painful singles. I started the last cleans with 6's for the first two cycles, but that seemed like a bad idea. Backed off to 5's and was able to hold on, but barely. By the end, I could barely hold the DBs, and I was hooking. Forearms are smoked - can barely type this now!


46m/5'10"/180

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Kyungtaek Kang
September 9th, 2019 at 5:53 am
Commented on: 190902

안양공식인증지부 크로스핏힘

5-6-3 (total 123) DB 22.5kg

6-5-5-5-5-5-5-5=41

10-10-8-6-6-6-6-6=58

3-3-3-3-3-3-3-3=24

강경택 45세/180cm/95kg/CFHIM

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Alan Gomez
September 5th, 2019 at 3:04 am
Commented on: Course Photos | Aug. 26 - Sept. 1, 2019

Sol, calor, mí©xico, y una mezcla latina de crossfiteros y coach´s ! eso solo en CANCUN ! mobius excelente box para cursar el Level1, los coach los mejores, los conocí­a por su buena reputación desde antes y me toco la dicha de que fueran mis MAESTROS en este importante curso para la vida de un coach de crossfit! un placer conocerlos y un placer aprender de uds! mi cabeza estaba al 100% para retener la mayor información posible! sin duda nos estaremos viendo pronto ! gracias Carlos, Tefy y Fer! un placer nuevamente

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Coastie Nick
September 4th, 2019 at 6:49 pm
Commented on: 190902

Rd 1- High: 8 reps. Low:6 reps

Rd 2- High: 12 reps. Low: 4 reps

Rd 3- High: 7 reps. Low: 4 reps

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Viktor Wachtler
September 4th, 2019 at 6:29 pm
Commented on: 190902

15kg dumbells

HSC 5 (6x5, 5x3)

T2B 6 (8x6)

HSC 5 (6x4, 5x4)

Score: 16

32/1.78m/75kg

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Viktor Wachtler
September 4th, 2019 at 6:29 pm

43 yo

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Juan Matheus Moura Macedo
September 4th, 2019 at 5:01 pm
Commented on: Course Photos | Aug. 26 - Sept. 1, 2019

Feliz demais pelo curso, profissionais muitooo bons, serviram de inspiraí§í£o para mim.

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Matt Zero
September 4th, 2019 at 11:31 am
Commented on: 190902

Avg 5 reps per rounds for TTB and HSC’s

2x50lbs

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Andrew Moultrie
September 4th, 2019 at 10:36 am
Commented on: 190902

Total: 18 w/ 25# DBs


HSC: 6 (did 7 for first 2 rounds)

TTB: 6 (had to swing between each TTB)

HSC: 6 (did 7 for last 4-5 rounds)

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Shane Azizi
September 4th, 2019 at 12:03 am
Commented on: 190902

5

5

5

15 Rx

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Shane Azizi
September 24th, 2019 at 5:31 pm

35lb

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Lucas Allan
September 3rd, 2019 at 9:25 pm
Commented on: 190902

43/6'3"/195

6/6/6 @ 35

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R Albers
September 3rd, 2019 at 5:44 pm
Commented on: 190902

Score: 5-3-4


DB hsc 20#: 7,6,6,6,6,6,6,5

T2B : 5,6,6,5,5,3,5,3

HSC:20#DB: 5,5,5,5,5,5,4,5


*1min 10sec rest interval d/t Ironman timer (go after the beeps on 30s countdown timer)

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Scott MacArthur
September 3rd, 2019 at 5:27 pm
Commented on: 190902

6 5 5 5 5 5 5 5

6 5 5 5 5 6 6 6

5 5 5 5 5 5 5 5

Score 5 5 5 Total 125 reps

Stayed light at 25DB's, leg lifts for TTB

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Michael Arko
September 3rd, 2019 at 4:48 pm
Commented on: 190902

I have not worked on OHS in a long time! And I was never proficient at it! So I did something that would force the mechanics practice and also pump the heart:


5 rounds of

8 OHS (50lb barbell)

5 1-arm DB squat snatches, left (26lb)

5 1-arm DB squat snatches, right (26lb)

12:42


Then I did SLIPS in a 16-min free-form, switching from S to L to I to P for max hold at each station. Ended with Stretch for 4 minutes.


Very slow on the OHS/Snatch but at least I got in a bunch of reps in that most awkward position. Also, my quad-tendinitis is flaring up a bit.

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Jeffrey Howard
September 3rd, 2019 at 3:20 pm
Commented on: 190902

6-5-5, 30-lb dumbbells, Legs to 90 or higher on T2B

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Hank McKibban
September 3rd, 2019 at 2:54 pm
Commented on: 190902

6/4/5

Total: 154 (54/50/50) w/30# kbs

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Glenn Hodges
September 3rd, 2019 at 1:30 pm
Commented on: Dumbbell Hang Clean

Might want to relook at the selection of pic’s to represent this movement. The second frame suggests that the movement is driven by the lower back instead of the legs and hips. Maybe add a frame that shows the subject with a knee bend prior to the bent over still frame.

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Dmitry Zolotyh
September 3rd, 2019 at 12:08 pm
Commented on: 190902

6/5/5

8-6-6-6-6-6-6-6, 10 kg (22 lbs)

5-5-5-5-5-5-5-5

6-6-6-5-5-5-5-5, 10 kg (22 lbs)

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Jean-Claude Boudreau
September 3rd, 2019 at 10:58 am
Commented on: Course Photos | Aug. 26 - Sept. 1, 2019

Denise, Pete, Val you guys were awesome all weekend long. I couldn't have asked for a better crew in Halifax. Keep up the great work, you're changing lives every week. I'll never think about Ric Flair the same way =)

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Will Young
September 3rd, 2019 at 6:05 am
Commented on: 190902

Did this after a grip strength competition followed by a heavy chest session, so grip was a bit nailed already.

32lb db

8-4-8 couldn't maintain the pace on the toes to bar near the end.

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Il Xlll
September 3rd, 2019 at 5:57 am
Commented on: 190902

7(20kg)-3-7(@13kg)

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Geoffroy Castelnau
September 3rd, 2019 at 5:30 am
Commented on: 190902

6 / 6 / 6 - 155 reps in total

6-6-6-6-6-6-6-6

10-10-8-6-7-6-6-6

6-6-6-6-6-6-6-6

Scaled to : 9kg DBs Hang squat clean / Hanging knee raise / 9kg DBs Hang squat clean

M / 40yo / 176cm / 71kg

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Michael Marleau
September 3rd, 2019 at 3:37 am
Commented on: 190902

Tabata dumbbell hang squat clean

Rest 1 minute

Tabata toes-to-bar (subbed w/ leg lift w/hip raise - no bar in hotel gym)

Rest 1 minute

Tabata dumbbell hang squat clean


5-7-5


35lb

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David Smith
September 3rd, 2019 at 2:12 am
Commented on: 190902

Changed stimulus with similar movements


16 minute emom


Odd minutes 2 clean and jerk at 75% 1rm

Even minutes 10 GHD sit ups


Was trying to focus on and work technique and midline strength but I ended up sweating pretty good!

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Katina Thornton
September 3rd, 2019 at 1:10 am
Commented on: Exercise and Type 2 Diabetes: New Prescription for an Old Problem

and interestingly enough, there is not one study extolling the health benefits of sedentarism. Yet, there is still reluctance to get off the couch and move, really move. Dr. Eades is right. Walking may be a start for those who don't walk, but for the rest of us, it's about as effective as breathing for improving metabolic fitness.

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J F
September 2nd, 2019 at 11:19 pm
Commented on: 190902

Tabata

Hang squat clean @ 25 DBs: 4

T2B: 2

Scaled to front squat @ 25 DBs: 5

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Js Smith
September 2nd, 2019 at 10:29 pm
Commented on: 190902

Wrist got really sore during warmups, so changed things up. Pulled this from work out I used to do. Not timed. 15s: 3 rounds, 15 reps of 5 exercises.

Romanian deadlifts 65#, shoulder press 50#, sit ups 15#, paused squats 50#, burpees off fists

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Philip Guindi
September 2nd, 2019 at 10:03 pm
Commented on: 190902

6-10-5 (total 168)

DB HSQ /w 30# DB

Scaled to kipping swing to parallel

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Philip Guindi
September 2nd, 2019 at 10:04 pm

Meant HSC (not sure what an HSQ is, but is sounds painful).

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Laura Echeverri
September 2nd, 2019 at 9:47 pm
Commented on: 190902

Tabata dumbbell hang squat clean (5) 7.5 lb c/u

Rest 1 minute

Tabata knees to chest (5)

Rest 1 minute

Tabata dumbbell hang squat clean (4)

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Sebastien Fitzpatrick
September 2nd, 2019 at 9:19 pm
Commented on: 190902

16 reps

35lb dumbbells


6 - 5 - 5

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Francis Major
September 2nd, 2019 at 8:26 pm
Commented on: 190902

6 6 5 20lbs

Total 49 52 47

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Brendan Mullan
September 2nd, 2019 at 8:19 pm
Commented on: 190902

Rx'd (dbs @ 15kg)

5-3-6 = 14 👍

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Nick Dawson
September 2nd, 2019 at 7:41 pm
Commented on: 190902

6 - 7 - 5 scaled to hanging knee raises used 10kg DB total 18

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Mike Long
September 2nd, 2019 at 6:50 pm
Commented on: 190902

Tabata rd scores


6 db HSC

12 (scaled knees parallel)

5 db HSC


35lb dumbbell

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Michael Arko
September 2nd, 2019 at 6:42 pm
Commented on: 190902

26lbs dumbbells

7 - 7 - 7 (jackpot)

56 - 63 - 56 = 175 reps

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Steve Day
September 2nd, 2019 at 6:23 pm
Commented on: 190902

6/5/6

35# dumbbells

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Anna Jones
September 2nd, 2019 at 5:30 pm
Commented on: 190902

F/46/140/5’6”

4-5-5

After the round of 4 I decreased the weight. Started second round of DHSC with original weight but was soon back to the end weight of 1st round.

TTB started good and by round 3 became toes to as high as my knees could get them. Killer workout. Deceptive.

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Troy Bruun
September 2nd, 2019 at 5:29 pm
Commented on: 190902

7-5-7

Totals: 63-53-59

25lb DBs

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Nicole Deaver
September 2nd, 2019 at 5:23 pm
Commented on: 190902

7-6-7

Totals: 58-48-57

20# DBs

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Michael Newton
September 2nd, 2019 at 5:04 pm
Commented on: 190902

1) Score of 5 and total is 52

2) Score of 6 and total of 67 (did v-ups for this, hanging hurt)

3) Score of 4 and total is 43


35# DBs today

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Jade Teasdale
September 2nd, 2019 at 5:00 pm
Commented on: 190902

30# DBs

3-6-3 (I held 5-7-5 for a very short time!)

T2B were a lot easier than the DBHSQC!

Another thing to work on! :)

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Tripp Starling
September 2nd, 2019 at 4:26 pm
Commented on: 190902

20# dumbbells

T2B

9/5/10

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Andrew Craig
September 2nd, 2019 at 4:23 pm
Commented on: 190902

40# db for hang cleans

barbell rack ttb

4/5/3

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Helena Gurgel
September 2nd, 2019 at 4:03 pm
Commented on: Course Photos | Aug. 26 - Sept. 1, 2019

O melhor curso da minha vida!! Parabí©ns a todos que participaram e em especial a equipe MARAVILHOSA que tornou esses dias INCRíVEIS!

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Jobst Olschewski
September 2nd, 2019 at 10:11 pm

Helena que fim de semana e que turma! Que honra e prazer de passar o fim de semana com este grupo de pessoas fantí¡sticos. Parabí©ns para TODOS!

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Suzanne de Lange-van de Velde
September 2nd, 2019 at 4:01 pm
Commented on: Course Photos | Aug. 26 - Sept. 1, 2019

Thank you Reebok Crossfit Almere, Nolan, Oakley, Wesley and Dave for the interesting lectures and all the feedback you have given this weekend at the Level 1 course, I really enjoyed the weekend and have learned more than I hoped for! Hope to see you somewhere in the future for the next level!

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Dave Vonk
September 5th, 2019 at 6:58 pm

You are most welcome Suz. We had a blast. Great CFL1 weekend in Almere. See you in the near future..

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Mary Dan Eades
September 2nd, 2019 at 3:44 pm
Commented on: Exercise and Type 2 Diabetes: New Prescription for an Old Problem

I am heartened that this review promotes the idea of high-intensity training as a better mode of treatment for the mitigation/ prevention/ treatment of diabetes and metabolic syndrome, but unfortunately the type of exercise commonly preached from the 'diabetes counsellor' pulpits across the country runs more toward the advice to 'take a 30 minute walk each day' and maybe 'add light hand weights' to the mix. While that's an acceptable starting point to begin to encourage people to get up off the couch, walking at a modest pace is an almost completely oxidative endeavor at the muscle fiber level and won't do much to help improve metabolic fitness. A turn or two around the block (unless done at high intensity at least intermittently) recruits the type 1 and maybe type 2a muscle fibers, which burn fat aerobically as fuel. It isn't until the intensity of the demand outstrips aerobic capacity that it will recruit the anaerobic/glucose-burning type 2b fibers. And that means a focus on Power and Intensity (especially using the biggest and most powerful muscles) is the prescription if the goal is improved metabolic (insulin-glucose) function. Deadlifts. Squats. Thrusters. Burpees. Or their scaled equivalents as ability dictates.

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Victor Carmona
September 2nd, 2019 at 3:38 pm
Commented on: 190902

MURPH (Scaled): 59'32"

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Alex Pham
September 2nd, 2019 at 3:22 pm
Commented on: 190902

38-50-28 = 116 total

4-5-3 tabata score

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Erika Storfors
September 2nd, 2019 at 3:10 pm
Commented on: Course Photos | Aug. 26 - Sept. 1, 2019

Thank you Rob, Andy and Nat for an awesome weekend in Helsinki! Really sore, really happy and soo ready to start teaching others about this amazing thing called crossfit and also about learning more and developing as a person.

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Hendrik Bünzen
September 2nd, 2019 at 2:30 pm
Commented on: 190902

4-5-4 22,5kg rx’d

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Jon Wilson
September 2nd, 2019 at 2:14 pm
Commented on: 190902

3 db hsc @45lb

4 t2b

3 dB hsc @45

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Elizabeth Cheek
September 2nd, 2019 at 1:58 pm
Commented on: 190902

Rough. Kinda lost count.

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Elizabeth Cheek
September 2nd, 2019 at 1:58 pm
Commented on: 190902

Rough. Kinda lost count.

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Nazar Denysenko
September 2nd, 2019 at 1:57 pm
Commented on: Course Photos | Aug. 26 - Sept. 1, 2019

Level 1 Kiev , Banda. Thank you team for amazing weekend and these new knowledges and skills!

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Russell Albrycht
September 2nd, 2019 at 1:32 pm
Commented on: 190902

4/5/3, 75# and knee raises

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Matthew Letarte
September 2nd, 2019 at 1:17 pm
Commented on: 190902

7/3/7

25# DBs, held constant on cleans, was shooting for 10 TTB each but completely fell apart at the end. Deceptively hard workout

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Gerson Douglas
September 2nd, 2019 at 1:05 pm
Commented on: Course Photos | Aug. 26 - Sept. 1, 2019

Melhor curso que ja fiz! Equipe fantí¡stica muito descontraí­da e focada no objetivo final que í© passar a metodologia de ensino do crossfit, estí£o todos de parabens 👏👏👏

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Jobst Olschewski
September 2nd, 2019 at 3:31 pm

Gerson que prazer e honra de passar o fim de semana com vcs. A turma foi sensacional. De parabí©ns mesmo! Atí© uma outra vez!

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Claire Fiddian-Green
September 2nd, 2019 at 12:43 pm
Commented on: 190902

5, 8, 5.

First DHSC set with pair 30 lb. dumbbells. 4 rounds of 6 then last 4 rounds of 5.

Last DHSC set with pair 25 lb. DB. 2 rounds of 6 then 6 rounds of 5. Grip and forearms toast.

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Mike Gutto
September 2nd, 2019 at 11:57 am
Commented on: 190902

162 total 54 each Tabata round. Flawless Victory. 25lbs Dbells

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Mohamed Elsayed Amr
September 2nd, 2019 at 11:04 am
Commented on: 190902

What weight should I hold

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Vincent Dahlqvist
September 2nd, 2019 at 10:12 am
Commented on: 190902

7-8-7, total score 22 (scaled to V sits)

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Harley Searle
September 2nd, 2019 at 9:35 am
Commented on: Course Photos | Aug. 26 - Sept. 1, 2019

A big thanks to Cape CrossFit, Chris, Chris, Chad and Juria for a hugely rewarding weekend! Also to the other 11 "newbies", thanks for bringing such great "gees" to the seminar. It made the learning so much more fun. Look forward to catching up with you guys at various comps in the near future!

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Chad Theron
September 2nd, 2019 at 12:41 pm

Thanks for a great weekend Harley!! Hope you got some good sleep on the bus 😉

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Robbert Timmermans
September 2nd, 2019 at 9:09 am
Commented on: Course Photos | Aug. 26 - Sept. 1, 2019

Raph, Elie & Davs, you guys were awesome! Loved the Level 2, really appreciate the feedback and lessons learned!

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Raphael Laukau
September 2nd, 2019 at 8:16 am
Commented on: Course Photos | Aug. 26 - Sept. 1, 2019

Thank you Paris, I had a blast!

Seeing some old friends, making new ones, loved it! Pierrot I’ll come and visit! Dan/Brian, don’t change your lifestyle. ;-)

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Brian Brandt
September 2nd, 2019 at 11:07 am

Raph, next time let’s wod on one of my yacht 😂 Great time in Paris, you guys were amazing trainers and we had a blast!

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Julien Louviaux
September 5th, 2019 at 1:44 pm

Thank you to you, Davs and Elie! Awesome weekend! See you next time.

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Chelsea Maloney
September 2nd, 2019 at 7:03 am
Commented on: Course Photos | Aug. 26 - Sept. 1, 2019

Did my Level 1 course in Cape Town this past weekend, people had told me what an incredible course it was but I really was amazed and so grateful I could experience it for myself. If I had thought I was passionate about Crossfit before this just reinforced all of my love and excitement about it. I learnt a huge amount and gained so much from the weekend. Our "red shirts" seminar staff, Chris, Chris, Chad and Juria were all amazing in their own right. Their love for what they do shone through in all of their lectures and it really was inspiring to see just how deep their passion for Crossfit runs, it definitely rubbed off on all of us. For me personally I cannot wait to jump into the rest of my journey. Thanks guys!

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Chad Theron
September 2nd, 2019 at 12:44 pm

Love this Chelsea! Thanks for a great weekend! I’m excited for your journey ahead!

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Yolandi Smit
September 2nd, 2019 at 6:43 am
Commented on: Course Photos | Aug. 26 - Sept. 1, 2019

I solemnly swear that.. This weekend was Epic! Cape Town, South Africa! The instructors Chad, Chris Juria and Chris is amazing they have such a passion! Had an incredibly informative weekend and learned a lot! Thank you so much! :)

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Yolandi Smit
September 2nd, 2019 at 9:44 am


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Chad Theron
September 2nd, 2019 at 12:43 pm

Thanks Yolandi vir n great naweek! Eks bly jy het dit geniet!

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marcus mcclain
September 2nd, 2019 at 6:31 am
Commented on: Course Photos | Aug. 26 - Sept. 1, 2019

Schon wars!! Viel Erfolg für alle, die den Level 1 Kurs bei CrossFit BullsandBears in Frankfurt teilgenommen haben. MfG Mac

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Toyo Kubota
September 2nd, 2019 at 6:03 am
Commented on: 190902

Do we get 1min plus 10sec rest between Tabatas?

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marcus mcclain
September 2nd, 2019 at 6:43 am

Nope, you get unfortunately just one minute rest between each Tabata. Good luck ;)

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Toyo Kubota
September 3rd, 2019 at 12:55 am

Thanks M!

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Chad Theron
September 2nd, 2019 at 6:01 am
Commented on: Course Photos | Aug. 26 - Sept. 1, 2019

Great weekend with a great group of people in Cape Town, South Africa! Thank you for a fun weekend team!

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Brady Finkel
September 2nd, 2019 at 7:31 am

Such an amazing weekend with amazing people in Cape Town! Couldn’t have asked for a better weekend!

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Reegan Finkel
September 2nd, 2019 at 7:34 am

Had such an amazing time in Cape Town doing the course with incredible coaches and people. Learned so much and can’t wait to learn more, definitely a weekend to remember!!

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Keagan Lazarus
September 2nd, 2019 at 7:36 am

Awesome weekend, awesome seminar staff and a awesome community to do it with in Cape Town, South Africa. Big shout out to Chris Oman for setting up a great venue for us to use. Big thanks to Chad Theron and Juria for making our experience a memorable one. Loads of knowledge gained from it. Couldn't have asked for a better experience!

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Chad Theron
September 2nd, 2019 at 12:42 pm

Thanks for making it a super fun weekend! Can’t wait to visit again!

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Marco Antonio Castillo
September 2nd, 2019 at 4:53 am
Commented on: Course Photos | Aug. 26 - Sept. 1, 2019

En Cancíºn se vivió de lo mejor este curso, aprendimos y reforzamos muchí­simas cosas y nos lo explicaron de la mejor forma mis respetos para Carlos, tefy, Fernando y a gente de mobyus que nos apoyaron Martha gracias . En serio que cuando yo ingresí© al CrossFit estaba muerto y con este curso nuevamente pienso que hay que renacer en las demí¡s gentes que no conocen de este programa . Coaches son de lo mejor bendiciones

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Carlos Andrade
September 2nd, 2019 at 7:50 pm

Marco el placer fue todo mí­o, fue un seminario para recordar, el grupo estuvo genial, gran abrazo para ti amigo.

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Kevin Lundell
September 2nd, 2019 at 2:40 am
Commented on: Course Photos | Aug. 26 - Sept. 1, 2019

Eric and Becky crushed L2 we all left better coaches than when we started today. They kept it fun but damn they were tough on us for relentless pursuit of perfection which made it great.. Thanks for a great weekend!

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Eric O'Connor
September 4th, 2019 at 9:25 pm

Thanks Kevin! Take care!

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Lise-Marié van Zyl
September 2nd, 2019 at 1:52 am
Commented on: Course Photos | Aug. 26 - Sept. 1, 2019

What an amaizing weekend in Cape Town, South Africa! Learning more about my own technique and how to better coach others through the movements! The coaches' passion was so inspiring and it was awesome to tap into their knowledge. And what a fun group to be a part of :)

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Chad Theron
September 2nd, 2019 at 6:00 am

Thank you for a great weekend Lise-Marií©! It was awesome meeting you and spending a fun weekend with you!

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Nick Taufer
September 2nd, 2019 at 1:50 am
Commented on: Course Photos | Aug. 26 - Sept. 1, 2019

I agree fully with the comments that Garrett and Suzanne mentioned, and I'll add my own piece as well. I felt the CrossFit community from the moment I walked in the door. Becky and Eric pushed us and expected a lot from us which was great. As we were a small group, we had plenty of opportunities to demo and get incredible feedback. I felt their guidance, passion, and expertise guide me to become a better coach and student of fitness. I look forward to applying the principles that I learned in a class environment. Thanks again to Becky, Eric, Crossfit Spearhead, and the rest of my classmates for such a great weekend!

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Kevin Lundell
September 2nd, 2019 at 2:41 am

Great to meet you Nick

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Eric O'Connor
September 4th, 2019 at 9:25 pm

Great meeting you Nick! Glad you enjoyed the seminar!

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Jen Crichton
September 2nd, 2019 at 1:40 am
Commented on: Course Photos | Aug. 26 - Sept. 1, 2019

Halifax crew looks solid!

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Garrett Pope
September 2nd, 2019 at 1:19 am
Commented on: Course Photos | Aug. 26 - Sept. 1, 2019

Loved the level 2 with Becky and Eric at Crossfit Spearhead. Definitely felt a renewed desire to improve how I coach and help people progress towards improved health.


I received wonderful feedback and areas to focus on. I left with some new tools to use as well. I highly recommend the level 2 course. I'm very grateful for the amazing group and the 2 spectacular coaches leading it.

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Rebecca Harsh
September 2nd, 2019 at 1:23 am

Hey Garrett! I’m so glad you had a good experience this weekend. It was great to meet you! Now go out there and change lives. Let me know if you ever need anything.

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Eric O'Connor
September 4th, 2019 at 9:24 pm

Thanks Garrett! I learned a good bit this weekend as well. Take care!

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Chris Sinagoga
September 2nd, 2019 at 1:19 am
Commented on: 190902

Champions Club Scaling Notes


RANT:

A lot of Tabata is based on you being able to work for all 20 seconds… or at least most of it. When I coach track we use Tabata intervals pretty often with our distance runners because they get to go at a pace faster than they would while running a 2 mile, for example. It doesn’t work as well with sprinters because after like 2 sets it becomes a quick sprint then a jog… almost like that CrossFit Football inverse Tabata. That defeats the purpose, to me. I like to scale these so they can be done with the only rest being the 10 seconds (at least until the last set or two). And if that can’t be done, just do 1 minute stations because there will be built in rests between.


I SHOULD TRY THIS RX’D IF: I have the grip strength to go for 20 on/10 off


GROUP VERSION: I think we’ll keep this as is because we scale range of motion bigtime on Toes to Bars. Dumbbell weights will be whatever, but keeping the legs straight, hinging at the hip, and keeping a consistent kip rhythm can get us a better response.


I’M ONLY HERE ONCE A WEEK AND THIS IS THE DAY VERSION: as is, or maybe 4 rounds of 1-minute at each station


INJURY VERSION:

Upper-body injury — one-arm clean/sit-up

Middle-body injury — muscle clean/plank

Lower-body injury — push-ups/toes to bar


WARMUP:

Squat — clean prep

Handstand — spend some time overhead

Box jump — landing prep

Kip — toes to bar prep

[insert thing you suck at]


GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 7. Both sets of cleans can be rough if scaled right

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Chris Meldrum
September 9th, 2019 at 10:17 pm

seriously rough! this one was bad. i give it an 8, but if i had known more in advance, i would have given it a 9

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Bryan Rosen
September 2nd, 2019 at 1:02 am
Commented on: 190902

Warm-up for 190902:

GENERAL WARM-UP


1 round of

Run 400 meters

20 cossack squats

30-second static hold bottom of a squat

10 scapular pull-ups

30-second reverse grip bar hang

10 air squats

10 hanging knee raises

10 inchworms + push-ups

5 strict pull-ups


SPECIFIC WARM-UP


Toes-to-bars

This warm-up is a break down of the 3-position toes-to-bar drill and focuses on linking toes-to-bar together by increasing the difficulty each set.

2 sets of 3 kip swings

2 sets of 1 kip swing + 1 feet to low target

2 sets of 1 kip swing + 1 feet to halfway-up target

2 sets of 1 kip swing + 1 feet to high target

2 sets of 3 toes to bar


Dumbbell squat clean

Use this progression to warm-up, refine, and scale the dumbbell squat clean.

Perform 5 reps at each step of the progression:

Dip and drives

Hang muscle cleans

Hang power cleans

Front squats

Hang squat cleans

*Start by using light dumbbells on the first set, increase the weight slightly on the second, and use the intended workout weight on the third set.

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Claire Fiddian-Green
September 2nd, 2019 at 12:46 pm

Another great strength-building warm up. Thanks, Bryan!

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Bennett Novak
September 2nd, 2019 at 12:20 am
Commented on: 190902

Any particular weight for the dumbbells?

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Juan Acevedo
September 2nd, 2019 at 12:47 am

Your choice!

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Steven Thunander
September 2nd, 2019 at 12:14 am
Commented on: 190902

Globo Scale-as Rx. If you do not have a pullup bar (ie hotel gym) do tabata V-ups in place of ttb. Keep it light ish on the db hang squat cleans.

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Suzanne Hendrix
September 2nd, 2019 at 12:14 am
Commented on: Course Photos | Aug. 26 - Sept. 1, 2019

Eric and Becky have the Level 2 course down to a science. It was fun, informative, practical and thorough. The time was well spent and the 2 days went quickly. They prepared us well for the test, but more importantly reminded us how to pursue virtuosity and maintain CrossFit's high standard for coaching.

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Rebecca Harsh
September 2nd, 2019 at 12:45 am

Suzanne!! You are so COOL...just like Eric said. Thanks for working so hard this weekend. Let me know if you need anything.

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Eric O'Connor
September 4th, 2019 at 9:23 pm

Thanks Suzanne!

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Juan Acevedo
September 2nd, 2019 at 12:04 am
Commented on: 190902

INTENDED STIMULUS

.

This is a nasty sandwich of fitness. We are scoring the least number of reps per Tabata. This tells you we are aiming for consistency, and pacing. Now, this means two different things for each movement. In the cleans you can control the speed and the cadence. No need to go super fast, just hang on to the DBs and keep cleaning. If you need a minimal rest during the work-set make sure you do it with the bells on your shoulders to give your grip a break. The toes-to-bar on the other hand will reward you if you break them early and often, as long as your breaks are really minimal. Jump off the bar, and immediately jump back on. Keep at it. Today you choose the load. Pick something you feel confident you can cycle for 20+ reps unbroken when fresh. If stringing together toes-to-bar is not in your skills toolbox, then today scale to kipping leg raises, or a kipping leg raise combo. This is a lung/leg burner as much as it is gripper. Stay disciplined and keep grinding!



OPTION 1

Tabata dumbbell hang squat clean

Rest 1 minute

Tabata kipping leg raises to parallel

Rest 1 minute

Tabata dumbbell hang squat clean



OPTION 2

Tabata dumbbell hang squat clean

Rest 1 minute

Tabata alternate rounds between kip swings and barbell rack toes-to-bar

Rest 1 minute

Tabata dumbbell hang squat clean



OPTION 3

Tabata dumbbell hang squat clean

Rest 1 minute

Tabata alternate rounds between kip swings and toes-to-rack

Rest 1 minute

Tabata dumbbell hang squat clean

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