CrossFit | 190907
Saturday

190907

Workout of the Day

78

5 rounds for time of:

400-m run
10 overhead squats

♀ 95 lb. ♂ 135 lb.

Post time to comments. | Compare to 181216.

At-Home Workout

1
at home workout

Heel-to-toe walking progression

Watch

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Read the article Google Is Burying Alternative Health Sites to Protect People From "Dangerous" Medical Advice

Comments on 190907

81 Comments

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Doug Brubacher
June 12th, 2021 at 2:55 am
Commented on: 190907

CFWUx2 ohs 10 10 5 5 5

23:07

47.5kg

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Kury Akin
December 8th, 2019 at 2:11 pm
Commented on: 190907

15:03 @40kg subbing 100du per round

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Shane Azizi
October 4th, 2019 at 7:09 pm
Commented on: 190907

14:56 95lb

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Matthew Aukstikalnes
October 4th, 2019 at 6:20 pm
Commented on: 190907

16:40, RX.

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Cy Azizi
September 29th, 2019 at 7:22 pm
Commented on: 190907

95# 23:10

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Mike de Graauw
September 29th, 2019 at 5:41 pm
Commented on: 190907

19:47


Subbed 400m rows for runs(still can’t run)

Else RX


M/60/6’2”/230

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John Campion
September 27th, 2019 at 7:41 pm
Commented on: 190907

95#

Treadmill w/ 1.0 incline

12:43

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Christopher Voght
September 17th, 2019 at 8:26 pm
Commented on: 190907

5 rounds for time of:


400-m run

10 overhead squats


♂‚ 135 lb.


14:52 Rx

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Jesse Montagnino
September 17th, 2019 at 2:18 am
Commented on: 190907

13:57 @ 95lbs


December was 14:21, but rowed 400 m. This was a huge improvement.


D

20:54 @ 35 lbs

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Morgan Greene
September 16th, 2019 at 5:31 pm
Commented on: 190907

16:21

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Andrew Moultrie
September 11th, 2019 at 10:51 am
Commented on: 190907

15:33 @ 95#

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Chase Hiland
September 10th, 2019 at 9:07 pm
Commented on: 190907

M/34/5'10"/190


Rx'd 17:03

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Hank McKibban
September 10th, 2019 at 7:28 pm
Commented on: 190907

19:24 rx


181217 - 13:36 rx

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Chris Meldrum
September 10th, 2019 at 7:26 pm
Commented on: 190907

As rx’d, 16:36.


A little beat up from yesterday, so did not push this too hard. Goal was to go unbroken on the OHS, so I took a bit of time to get centered before picking up the barbell. This is about 4 minutes slower than my best Nancy (same WOD but 15 OHS @ 95#), but for that, I do the OHS in the driveway, which cuts a lot of transition time. Also, today the grass was wet, so I toweled off my shoes each time un re-entering the gym. Given all that, I’m pretty pleased with the time. Pretty wiped out afterward.


46m/5'10"/180

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Jeffrey Howard
September 10th, 2019 at 5:06 pm
Commented on: 190907

13:46, 115#

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Dan Kremer
September 9th, 2019 at 7:32 pm
Commented on: 190907

15:07 Rx’d

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R Albers
September 9th, 2019 at 5:38 pm
Commented on: 190907

23:51

1st 2 rnds of OVHD sqts 95# had to drop to 80# for last 3 rnds. BB from ground.

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Jim Rix
September 9th, 2019 at 2:11 pm
Commented on: 190907

With 95#

21:20

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carlos Segnini
September 9th, 2019 at 5:51 am
Commented on: 190907

M38 78kg

18'45"

Scaled OHS to 37.5kg

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Mark Lawrence
September 9th, 2019 at 3:03 am
Commented on: 190907

Incredible! This was one of the first workouts I felt I was actually competing for time rather than just trying to stay alive 😁


OH Squats at 65 lbs


23:25

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Phil leduc
September 9th, 2019 at 12:27 am
Commented on: 190907

15:35

95 lbs front squat

Last run felt pretty hard

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Elliott Harding
September 8th, 2019 at 5:41 pm
Commented on: 190907

24:00


Sub 2:20, 500m row


OHS. Heel elevated using squat platform. 35lb. Next time 45lb. Discomfort in right shoulder.

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Jade Teasdale
September 8th, 2019 at 10:29 pm

Fast healing to ya! I understand the shoulder pain limitations all too much. Slowly, but surely! Nice Sub!

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Russ Greene
September 8th, 2019 at 5:03 pm
Commented on: Google Is Burying Alternative Health Sites to Protect People From "Dangerous" Medical Advice

In this context it is interesting to note Google employee and stockholder Michael McConnell, and his role promoting Coca-Cola and ACSM's Exercise is Medicine program, which of course is being implemented through unreliable and ineffective wearable devices, such as the ones Google sells.


A note for sleuths: if you see the name Verily Life Sciences mentioned in the conflicts of interest section of a paper, that's a Google subsidiary (and they really should have declared it as such).


More here:

https://medium.com/@rgreene86/wearables-the-new-handcuffs-silicon-valley-surveillance-meets-healthcares-mechanisms-of-control-f44015d6b023

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Hendrik Bünzen
September 8th, 2019 at 1:54 pm
Commented on: 190907

17:23 rx’d

OHS unbroken

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Viktor Wachtler
September 8th, 2019 at 11:52 am
Commented on: 190907

Double 20kg kettlebell OHS

23:58

43/1.78m/75kg

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Viktor Wachtler
September 8th, 2019 at 5:10 pm

Last time 16:15 at a 95lbs, barbell but the kettlebells make a huge difference...

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Randy Sigman
September 8th, 2019 at 6:17 am
Commented on: 190907

16:43 ski ERG and Front Squats

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Byron Hills
September 8th, 2019 at 1:41 am
Commented on: 190907

21:09

Scaled to 95 lbs.

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Tripp Starling
September 8th, 2019 at 1:21 am
Commented on: 190907

Scaled weight to 95#

15:22


John B - Rx in 12:04

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Tripp Starling
September 9th, 2019 at 1:53 pm

OHS unbroken, need to run faster

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Nathaniel Robichaud
September 8th, 2019 at 12:11 am
Commented on: 190907

19 minutes. Ish.

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Nathaniel Robichaud
September 8th, 2019 at 12:15 am

Note to self: try unbroken next time. Solid State 4rnds 5-5, did last unbroken...

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Jade Teasdale
September 7th, 2019 at 9:44 pm
Commented on: 190907

19:45

With 55#s! Went unbroken on OHS! &

Around 2 minute runs. It was a sunny ☀️ day! 🔥🏋🏽‍♀️🥵 I took a lot more breathers than I needed! 😂

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John Clarke
September 7th, 2019 at 9:43 pm
Commented on: 190907

12:53 - Front squats w 95lbs

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Chris St. Amand
September 7th, 2019 at 9:12 pm
Commented on: 190907

16:32 400m run 75lb overhead squat.

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Chris St. Amand
September 7th, 2019 at 9:12 pm
Commented on: 190907

16:32 400m run 75lb overhead squat.

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Michael Bishop
September 7th, 2019 at 9:10 pm
Commented on: 190907

Shoulders were feeling a little wonky so scale down to 75 pounds


14:08

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George Campbell
September 7th, 2019 at 8:41 pm
Commented on: 190907

18:01 scaled

115 lbs

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Phill Kiddoo
September 7th, 2019 at 8:06 pm
Commented on: 190907

16:54 rxd

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Chris Meldrum
September 10th, 2019 at 7:27 pm

nice Phill

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Tim Coleman
September 7th, 2019 at 8:04 pm
Commented on: 190907


Scaled to 75lbs.

16:22

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Antonio Larco
September 7th, 2019 at 7:59 pm
Commented on: 190907

16:20

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Steven Odom
September 7th, 2019 at 7:30 pm
Commented on: 190907

Rx’ed

18:06

My OHS form did not feel good so I followed with-

EMOM for 10mins

Odds- 9 OHS @105lb

Evens- 15 jumping pull ups

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Mike Gutto
September 7th, 2019 at 7:07 pm
Commented on: 190907

19min45sec @83lbs

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Lucas Allan
September 7th, 2019 at 6:38 pm
Commented on: 190907

M/43

15:28 rx

1:30 front plank+back plank

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Matt Zero
September 7th, 2019 at 6:25 pm
Commented on: 190907

Rx’d 16:35

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Nicole Deaver
September 7th, 2019 at 6:16 pm
Commented on: 190907

18:31 w/ 75# OHS

OHS unbroken, but just barely. Rds 4 & 5 took a couple tries to get the bar up.


Much slower today than the Compare to: 14:46 w/ 75# OHS

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Jeff Strain
September 7th, 2019 at 5:08 pm
Commented on: 190907

Scaled 17:24

OHS at 65lbs still working on the form.

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Lucas Odum
September 7th, 2019 at 5:07 pm
Commented on: 190907

New to Crossfit, have been following these workouts for a few weeks now. Overhead Squats are foreign to me, so keeping the weight down until I gain some comfort/form with it.


Scaled to 115#

15:13

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Jim Rix
September 7th, 2019 at 6:11 pm

At 115? Not a bad way to start.

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Lucas Odum
September 7th, 2019 at 8:03 pm

Yeah, the WOD from 190903 really set me up for today and for deciding on load.

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Krista Cooper
September 7th, 2019 at 4:49 pm
Commented on: 190907

17:40rx

Jake K 17:34 #115

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Jim Rix
September 7th, 2019 at 4:31 pm
Commented on: 190907

Saved by the Barbell. 281 reps, results there.

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Matthew Letarte
September 7th, 2019 at 3:54 pm
Commented on: 190907

So, I split this up since my OHS needs work and I wanted to hit some paced 400s:

5 x 10 OHS @ 115# 11:40

DL 5 x 135/185/225/275, 4 x 315

5 min stretch

5 x 400m 86/81/79/80/79 100m walk between (about 80s rest)

Kudos to those of you who can RX this

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Jade Teasdale
September 7th, 2019 at 9:47 pm

Yeah, seriously!

Way to go RX people!

Someday!!! Hard work pays off! We’ll get there! 😂😎

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sebastien cote
September 7th, 2019 at 3:54 pm
Commented on: 190907

16:30 95lbs overhead squats.

feeling sick the run were slow.

More work to improve mobility.

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Garrett Westling
September 7th, 2019 at 3:45 pm
Commented on: 190907

5 Rounds for Time

Run 400m (Assault AirRunner)

10 Overhead Squats @ 75Lb

Time: 16:30

Notes:

First time Overhead squatting, felt something weird on shoulders. Need work on Snatch Balance. Dropped the bar once on 2nd round due to getting unbalanced.

Also need to work on Pose Running (did this in converse lol)

Just getting into the CrossFit scene but wanting to do it alone w/o a gym (expensive).

Any advice would be greatly appreciated :)

Stay Hard.

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Troy Bruun
September 7th, 2019 at 3:40 pm
Commented on: 190907

13:35

95lbs

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Victor Carmona
September 7th, 2019 at 3:31 pm
Commented on: 190907

Scaled 45#

20:45

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Vincent Dahlqvist
September 7th, 2019 at 3:14 pm
Commented on: 190907

27:30, scaled to 110 Ibs overhead squats (no chalk🤪so the bar was slippery positive to make the OH squats really slow but only 5 reps at the time)

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Claire Fiddian-Green
September 7th, 2019 at 2:15 pm
Commented on: 190907

5 rounds: 400m run, 10 OH squat, scaled to 80 lb. all sets. Completed 21:08.

First three sets OH squats unbroken. On 4th set, I dropped the bar standing up from the bottom of the 8th rep then completed another 3 reps. For the 5th set, I broke it into 6+4 reps.

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Michael Arko
September 7th, 2019 at 2:15 pm
Commented on: 190907

TODAY - 75-lb OHS, 18:47


181216 - 70-lb OHS, 19:12


So today was HEAVIER and FASTER. But other key differences must be noted: Dec would have been indoors for the OHS, whereas today was outside on the lawn – soft and pleasant but unstable footing. Dec would have been a lot colder, making my runs slower. Finally, when lifting indoors and running outdoors, I run a different path; and also I have to cross about 150’ through the basement from the gym to the doorway.

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Steve Day
September 7th, 2019 at 1:43 pm
Commented on: 190907

5 rounds

400m run on treadmill 1% inlc

10 OH Squats 100lbs

14:38

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Katina Thornton
September 7th, 2019 at 1:07 pm
Commented on: Google Is Burying Alternative Health Sites to Protect People From "Dangerous" Medical Advice

2+2=5

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Sebastien Fitzpatrick
September 7th, 2019 at 12:31 pm
Commented on: 190907

18:5 Rx (4:36 slower than 181216)


Telling you, something is up.

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Sebastien Fitzpatrick
September 7th, 2019 at 12:32 pm

18:50 Rx

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Clayton Pittinaro
September 7th, 2019 at 2:13 pm

Something is up with.....

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Jim Rix
September 7th, 2019 at 4:40 pm

Is it mental or physical? I sometimes get to where its really hard to push myself. Sometimes, for me, the head is tougher than other times.

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Sebastien Fitzpatrick
September 7th, 2019 at 8:24 pm

Physical, the OHS were a bit slower but not too much. The runs though were terribly slow. My legs just hurt and just couldn’t pick up the speed.

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Eric O'Connor
September 7th, 2019 at 11:55 am
Commented on: 190907

I like this heavier twist on the classic benchmark workout Nancy. I anticipate that faster times will be under 12:00-13:00 or so and I will look to have all my athletes finish in under the 17:00-18:00 range. Here are some scaling thoughts:

Run: I will have nearly all of my athletes perform the run as prescribed. I will reduce the distance (and/or rounds) or modify the movement to another monostructural exercise, on an individual basis, if needed. A general guideline, that I will use, will be to have no run last longer than 2:30.


Overhead Squats: Sorry, you aren’t getting out of this movement today. I believe the intent is to use a load that challenges, but allows, the athlete to complete 10 reps unbroken, on each round. I will have athletes utilize a load that accomplishes this goal. For today, I will even have athletes use a PVC pipe and focus on slow reps performed as best as possible.

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Kiran Centre
September 7th, 2019 at 7:56 am
Commented on: At-Home Workout

Thank you so much for share your thoughts

For Know more visit : - https://kiranivfgenetic.com

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Chris Sinagoga
September 7th, 2019 at 2:20 am
Commented on: 190907

Champions Club Scaling Notes:


RANT:

Just a Workout. Not much you can do to go faster than your body will let you.


I SHOULD TRY THIS AS RX'D IF: I can do 2 rounds unbroken on squats AND keep the 400s under 2 minutes


GROUP SCALE: as is, but instead of doing more reps if the weight is lighter, just go really really slow on the reps. In fact, I'd even undershoot the weight on purpose to be able to do like a 7-count on the way up and down.


INJURY VERSION:

Upper-body injury - I'd do the classic 4 rounds, run 400, 50 squats WOD

Middle-body injury - same, just bike if needed, or 1:30 plank hold per round instead of squat

Lower-body injury - AMRAP in 20 minutes of: 15 kipping knees to elbows, 3 slow descents from handstand


WARMUP

Running jump rope - running prep

Squat - obviously

Handstand - overhead prep

Rope climb - been a minute

Hollow rock - midline prep - practice not overextending on run or OHS


GENERAL FEAR LEVEL: 7

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Josh Blake
September 7th, 2019 at 1:38 am
Commented on: 190907

Pass. 🤮

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Bryan Rosen
September 7th, 2019 at 1:02 am
Commented on: 190907

Warm-up for 190907 (see also @dotcomwarmups on Instagram)

GENERAL WARM-UP


200-meter jog


Dynamic Mobility Drills

15 goblet squats with a light dumbbell

20 deep mountain climbers

10 thoracic rotations per side, in bottom of squat

10 walking-lunge steps with a PVC pass-through

10 push-ups into 30-second of downward dog

20 arm circles forward and backward


SPECIFIC WARM-UP


Overhead squats

10 PVC pipe pass-throughs

10 PVC overhead squats

10 PVC snatch balances

10 empty barbell overhead squats


Build up

Build up to working weight by doing 3x3 reps (last set is working weight)

> Perform a 100-meter jog after the first two sets.

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Steven Thunander
September 7th, 2019 at 12:16 am
Commented on: 190907

Globo scale: if you have a bar and bumper plates and a treadmill or place to rub do as rxed. Run subs are 500m row or 22 calorie assault bike. If your gym bans overhead squats do 10 front squats 185/135lbs or 10 225/155 lb back squats, and a 30 second plank per round. If without a barbell today do 6 left handed and 6 right handed single dumbbell overhead squats, 50/35lb dumbbell, or 10 front squats with 2 dumbbells of the same weight with the 30 second plank added per round. You can also do the planks after the wod to keep the intensity high.

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Juan Acevedo
September 7th, 2019 at 12:06 am
Commented on: 190907

INTENDED STIMULUS


This workout is such a good combo of movements! It is a heavier variation of the classic benchmark Nancy. We have five fewer reps but more weight on the bar. Overall the work-load is very similar for both. This similarity tells us the duration and the stimulus should be very close. It is meant to be a faster workout in the 10-13 minutes range. The weight for the overhead squats should be heavier than what you usually would use for this movement. However, it should still be a weight you can do unbroken all rounds. In this workout, there should be no breaks. Run from the bar to the bar. Pick a weight that allows you to do that, and it will feel just right. It will feel awesome. Athletes that don't have the mobility to perform overhead squats can change to front squats or back squats, and add 10 minutes of overhead squat movement and range of motion practice. Commit to no breaks; you can do it!



OPTION 1

5 rounds for time of:


400-m run

10 overhead squats


♀ 80 lb. ♂‚ 115 lb.


OPTION 2

5 rounds for time of:


400-m run

10 overhead squats


♀ 55 lb. ♂‚ 75 lb.


OPTION 3

5 rounds for time of:


400-m run

10 overhead squats


♀ 45 lb. ♂‚ 65 lb.


NOTE FOR ATHLETES WITH MOBILITY ISSUES

.

Usually, athletes with mobility issues have a very fixed mindset. Lack of flexibility becomes an excuse. Don't let this happen to you. Flexibility and mobility are earned, just like strength. Some people will have more of a predisposition than others, just like strength. But most people can get to "normal" ranges of motion with work. If you lack mobility for overhead squats, start by making your air squat amazing and go from there. Start today!

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Juan Acevedo
September 7th, 2019 at 12:40 am

Sorry guys! I posted an unedited version. Make sure to adjust the distance on the run to match the stimulus too. The distance on the run for OPTION 2 is 300m, and for OPTION 3 is 200m.

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Matthew Letarte
September 7th, 2019 at 12:02 am
Commented on: 190907

Savage

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Juan Acevedo
September 7th, 2019 at 12:06 am

That's the right word! I love this workout!!!!!!

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Bryan Rosen
September 7th, 2019 at 12:55 am

I love this workout too! Right in my wheelhouse! :D

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