CrossFit | 190911
Wednesday

190911

Workout of the Day

89

Nancy

5 rounds for time of:
400-meter run
15 overhead squats

♀ 65 lb. ♂ 95 lb.

Post time to comments. | Compare to 180605.

Liver Disease Related to Obesity and Diabetes Rising in U.S.

1

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Read the article Liver Disease Related to Obesity and Diabetes Rising in U.S.

Comments on 190911

90 Comments

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Doug Brubacher
June 16th, 2021 at 2:23 am
Commented on: 190911

CFWUx2 10*45 5*45 5*45 5*45

20:17

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Spencer Clough
December 26th, 2019 at 9:50 pm
Commented on: 190911

Damn, needed that one after the holidays, my quads are toast from yesterdays thruster burpee fun.

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Kury Akin
December 13th, 2019 at 4:28 am
Commented on: 190911

15:52 @ 35kg bb and sub 100DU for 5R

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Cy Azizi
October 5th, 2019 at 12:30 am
Commented on: 190911

75# 20:39

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Morgan Greene
September 23rd, 2019 at 2:19 pm
Commented on: 190911

15:36

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Chris Hopper
September 18th, 2019 at 11:01 pm
Commented on: 190911

26:50. @ 65 lbs

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Mark Lawrence
September 17th, 2019 at 3:03 am
Commented on: 190911

Second day back from sickness, the runs felt like lead weights, but we put the work in!

OHS @ 65lbs

27:42

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Hank McKibban
September 15th, 2019 at 10:29 am
Commented on: 190911

15:09 rx


180608 - 14:18 rx (treadmill)

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Lea Stephenson
September 14th, 2019 at 8:50 pm
Commented on: 190911

18min 12sec. First Time I've ever done a crossfit workout

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Jd Hankins
September 14th, 2019 at 12:05 am
Commented on: 190911

M52/6'1"215

RX'd 17:48 1%treadmill

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Scott Wiedmeyer
September 13th, 2019 at 9:23 pm
Commented on: 190911

33 / M / 5'9" / 137lbs


4 rounds:

Run 200m

25lb dumbbell OHS x15


19:39

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Chase Hiland
September 13th, 2019 at 8:30 pm
Commented on: 190911

M/34/5'10"/190


Rx'd 15:28 (PR)


Was hoping sub-15:00, but didn't have the lungs today. Oh well, still a PR.

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Christopher Voght
September 13th, 2019 at 8:22 pm
Commented on: 190911

15:22 on 180605

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Christopher Voght
September 13th, 2019 at 8:20 pm
Commented on: 190911

Nancy


5 rounds for time of:

400-meter run

15 overhead squats


♂‚ 95 lb.


15:30

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Dmitry Zolotyh
September 13th, 2019 at 7:24 pm
Commented on: 190911

19:43 Rx

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Tyler Wood
September 13th, 2019 at 1:14 pm
Commented on: 190911

26:19

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Patrik Hermansson
September 13th, 2019 at 6:49 am
Commented on: 190911

Scaled to 65 lbs.

Time:25:20

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Tripp Starling
September 12th, 2019 at 10:49 pm
Commented on: 190911

Scaled weight to 65#

16:42

Disappointed with the time, last time at 65# did it in 14:50. BUT form was much better, focused on internally rotating shoulders and fought to keep them from rotating out, very difficult. Legs were just dead for the runs.

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Tripp Starling
September 12th, 2019 at 10:50 pm

OHS to med ball

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Coastie Nick
September 12th, 2019 at 10:15 pm
Commented on: 190911

17:20 Rx’d

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Lucas Allan
September 12th, 2019 at 5:26 pm
Commented on: 190911

M/43

13:57 rx

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Brendan Mullan
September 12th, 2019 at 3:27 pm
Commented on: 190911

Scaled to 50kg back squats

15.55 min 👍

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R Albers
September 12th, 2019 at 2:57 pm
Commented on: 190911

17:50 scaled


55# OVHD Sqt

*went lighter to work intensity. Really want to work strength, but, a good CF'er once told me: 1st technique & skills, 2nd intensity, 3rd increasing loads. My HR was averaging too low during my metcons and so I am scaling back weight to work on higher intensity, HR and speed/power.

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Ruthie Lloyd
September 12th, 2019 at 11:11 am
Commented on: 190911

F/49/5'6"/145

scaled: 10 OHS, 55#

17:23

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Js Smith
September 12th, 2019 at 2:38 am
Commented on: 190911

Scaled to 3r/t

500m row

15 overhead squats, 35#

15:13


That’s all I had today. Starting to bounce back. 👍🏼

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Daniel Orozco
September 12th, 2019 at 2:28 am
Commented on: 190911

13:15

Replaced the 400m runs with 100 double unders

Overhead squats performed with single hand, 16kg kettlebell, 10 on each hand.

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Laura Echeverri
September 12th, 2019 at 2:04 am
Commented on: 190911

19:45 min 20 lb

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Lincoln Kerger
September 12th, 2019 at 1:32 am
Commented on: 190911

First time posting.

I decided to run a Murph for 9/11 vice the WOD.

32:14 no load then

20 min OHS mechanics and stretching

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Joseph Amaya
September 12th, 2019 at 1:27 am
Commented on: 190911

Nancy


5 rounds for time of:

400-meter run

15 overhead squats


♂‚ 25 lb.


22:00

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Mike Long
September 12th, 2019 at 12:17 am
Commented on: 190911

19:35 Rx

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Michael Bishop
September 12th, 2019 at 12:03 am
Commented on: 190911

Did the muscle up WOD this morning so I decided to take it easy on my shoulders again


10 reps at 75 lb


14:14

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Michael Bishop
September 12th, 2019 at 12:14 pm

this morning's wod was the dumbbell thrusters not MUs

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Michael Bishop
September 12th, 2019 at 12:18 pm

My RX pr is 18 mins - I should have checked this before hand

https://www.crossfit.com/workout/2013/07/16

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Troy Bruun
September 11th, 2019 at 10:19 pm
Commented on: 190911

13:20


65lbs

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Shane Azizi
September 11th, 2019 at 10:16 pm
Commented on: 190911

21:16 Rx

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Jade Teasdale
September 11th, 2019 at 9:36 pm
Commented on: 190911

Never Forget!!! Love ❤️ & support & thanks to all military, law enforcement & first responders! Keep the training up, you never know what could happen! Train like lives depend on you...Because they do!!!


AEMTs are the best! 😉😎

MEDICS GOT TO STICK TOGETHER!


(Also, Type 2 Firefighters!)

RANT: Wildland guys & girls hardly get any attention!

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R Albers
September 12th, 2019 at 6:28 pm

Definite props to EMTs/Paramedics and wildland FF guys and girls. Under paid and hopefully not under appreciated. Been both and had to move on. Loved the jobs!! Some of the best people ever!

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Jade Teasdale
September 11th, 2019 at 9:29 pm
Commented on: 190911

Wanted to do 55# OHS...like last time, but brought wrong plates to my track! 😂 No elevated heels this time and 10 #s heavier. 19:09 RX

Runs were consistent & I took less breaks! First round 5-5, & then, I thought “nah, I’m not picking it up twice every round!” Unbroken after that! Really happy! Broke toe was taped!

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Nicholas Scott
September 11th, 2019 at 9:26 pm
Commented on: 190911

22:43

Ohs-45lbs

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Marlies Severyn
September 11th, 2019 at 9:03 pm
Commented on: 190911

Many thanks, Jim. This seemed like an appropriate thing to do today, especially since I wear a camo for a living.


From WODWell, a 9/11 tribute WOD:

For Time

2001 meter Row

11 Box Jumps (30/24 in)

11 Thrusters (125/85 lb)

11 Chest-to-Bar Pull-Ups

11 Power Cleans (115 lb)

11 Handstand Push-Ups (I did these to an AbMat)

11 Kettlebell Swings (24Kg)

11 Toes-to-Bar

11 Deadlifts (115 lb)

11 Push Jerks (85lb)

2001 meter Run


Finished in 39:54.


Swapped the order of the run and row as we only have one rower at the work gym. Did the push jerks at 85 lbs as it was easier to math that way.

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Lee Brock
September 11th, 2019 at 8:25 pm
Commented on: 190911

12:35 rx, plus 55 high pulls to cap

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Greg Fairbanks
September 11th, 2019 at 8:00 pm
Commented on: 190911

5 rds

200m sprint

10 OHS 65#

16:08

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Richard Knott
September 11th, 2019 at 7:35 pm
Commented on: 190911

33/192cm/84kg


Scaled to:


5 Rounds

500m row

15 OHS @ 10kg


20:28


Gutted I didn't break 20 minutes.

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Romain Grelier
September 11th, 2019 at 7:24 pm
Commented on: 190911

NANCY

RX

18:58

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Nicole Deaver
September 11th, 2019 at 7:08 pm
Commented on: 190911

2.1 mile easy hike


Nancy

17:27 Rx

Compare to: 17:23 Rx (PR)


Then adapted from Feroce Fitness

9 Rds

11 box jumps 20"

11 hanging knee raises

11 DB clean & jerks (20# DBs)

11 Single Unders

19:53 🇺🇸

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Jade Teasdale
September 11th, 2019 at 9:22 pm

Nice training day!

Got lots done!

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John Clarke
September 11th, 2019 at 6:15 pm
Commented on: 190911

Globo WOD:


5 rounds:

.25 mile run on treadmill

15 dumbbell front squats, 25lbs


10:55

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Viktor Wachtler
September 11th, 2019 at 6:14 pm
Commented on: 190911

18:57 RX

A bit slower than last time, but I was running 100m shuttle runs.

OHS unbroken.

43/1.78m/75kg

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Elizabeth Cheek
September 11th, 2019 at 5:53 pm
Commented on: 190911

15:05. RX. So thankful today.

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Nathan Wray
September 11th, 2019 at 5:04 pm
Commented on: 190911

14:40rx Male 45yrs 5’9” 157lbs

Thank you to all who serve, have served, and have sacrificed

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Steve Day
September 11th, 2019 at 4:36 pm
Commented on: 190911

Nancy - 16:06

1% incline on treadmill

35 lb dumbbells for OHS


5 min break then Jim's 9/11 suggestion:

2001m row

11 box jumps 20"

11 thrusters 35# dumbbells

11 pullups

11 Power Cln 50# dumbbells

11 hspu

11 kbswing 50# dumbbell

11 TTB

11 Deadlift 50# dumbbells

11 push jerk 35# dumbbells

2001m row

26:12

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Glen Olson
September 11th, 2019 at 4:09 pm
Commented on: 190911

I was curious what the workout was on 9/11. I looked up the 010911 WOD and here is found:

Ten rounds for time of:

5 Pull-ups

5 Push-ups

5 Squats (free-squat or "air squat")

5 Sit-ups (on Roman Chair/Glute-Ham Developer)

5 Back Extensions


No cheating, super-clean technique.


That could be an interesting tribute as well.

We will never forget and we will move forward! Get after it!

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Vincent Dahlqvist
September 11th, 2019 at 3:14 pm
Commented on: 190911

20:40 Rx

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Steven Odom
September 11th, 2019 at 3:09 pm
Commented on: 190911

Rx’ed

18:59

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Stacey Thompkins
September 11th, 2019 at 2:57 pm
Commented on: 190911

M/44/6'2"/180#


9/11 Never Forget


Rx'd

14:57 went unbroken...about 1 minute faster than compare to that was performed on a TM @ 1% incline.

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Russel Olofson
September 11th, 2019 at 2:36 pm
Commented on: 190911

look back 4 days... just saying.

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Hendrik Bünzen
September 11th, 2019 at 1:59 pm
Commented on: 190911

13:50 rx’d

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Bryan Rosen
September 11th, 2019 at 1:58 pm
Commented on: 190911

Warm-up for 190911:

GENERAL WARM-UP


2 rounds of:

200-meter jog

10 cossack squats

5 inchworms with push-up

10 Spiderman crawls

10 windmills (5 per side)

30-second reverse grip hang from bar


SPECIFIC WARM-UP


Overhead squat

10 PVC pass-throughs

5 PVC hang power snatches

10 PVC overhead squats

5 empty barbell overhead squats


Build up

Complete 3-3-3 overhead squat increasing in load each set.

> Run 100-meter after each warm-up set.

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Michael Arko
September 11th, 2019 at 1:51 pm
Commented on: 190911

55-lbs OHS

18:58


I used roughly the same conversion I used over the weekend (75/135 ~ 55/95) and ended up with about same time.

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Jim Rix
September 11th, 2019 at 1:40 pm
Commented on: 190911

From WODWell, a 9/11 tribute WOD with my subs/scales:

For Time

2001 meter Row, about a 2:05 pace

11 Box Jumps 24 in

11 Thrusters (95 lb)

11 Pull-Ups

11 Power Cleans (115 lb)

11 Piked Handstand Push-Ups, feet on box

11 Kettlebell Swings (1.5 pood)

11 Toes-to-Bar

11 Deadlifts (175 lb)

11 Push Jerks (95 lb)

2001 meter Row, about a 2:11 pace

30:24


Oh, for all the changes and losses that occurred and were set in motion 19 years ago today.

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Jim Rix
September 11th, 2019 at 1:45 pm

18 years ago. Math after a workout...not my wheelhouse.

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Mike Andridge
September 11th, 2019 at 2:04 pm

Good work Jim. Thanks for sharing the wod. My rowing is just abysmal.

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Sebastien Fitzpatrick
September 11th, 2019 at 12:25 pm
Commented on: 190911

16:55 Rx

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Sebastien Fitzpatrick
September 11th, 2019 at 12:57 pm

My lifetime PR was 17:47, so now I’m confused as to the blunder that was the first day of this cycle then the PR today.

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Eric O'Connor
September 11th, 2019 at 12:22 pm
Commented on: 190911

This is a classic benchmark workout that utilizes light loads to test endurance, flexibility and stamina.  Faster times will be under 12:00-13:00. I will try to scale most athletes so that they do not exceed 17:00-18:00. However, being that this is a benchmark test, if an athlete wants to attempt this workout as prescribed, and will take upwards to 20:00, I will allow them to do so. Here are some other scaling thoughts:


Run: If an athlete cannot complete 400 meters in under 2:30 or so, consider scaling the distance of the run.


Overhead Squat: If the athlete cannot complete all 15 overhead squats unbroken, on all rounds, consider scaling to a load that allows them to do so. Being that this is a benchmark test, all athletes will perform some form of an overhead squat. This will allow them to gauge progress in the future, when this workout is retested. If needed, I’ll even have athletes use a PVC pipe and/or elevate the heels slightly which will allow them to keep a more vertical torso in the squat. Resist the urge to change this movement to another squatting variation. Here is a lesson plan I have used in the past:

General Warm-up

2 Rounds of:

200m Jog

10 Cossack squats

5 Inchworms with a push-up

10 Spiderman crawls

5/5 Windmills

0:30 Reverse gip hang from the bar


Specific Warm-up- With PVC

10-20 PVC pass throughs

10 Air squats, slow

5-10 “Waiters" overhead squats

5-10 Overhead squats


Build-up

10 Overhead squats with an empty barbell

3-4 sets of: 3 overhead squats with a 3-second pause in the bottom

*Run 100m after each set.

**Athletes can build to loads slightly above the intended work weight for the day, but should not deviate from sounds mechanics.

***Athletes can also practice performing a squat snatch on the first rep from the ground to maximize efficiency in the workout.


Cool Down

500m Row, easy

1:30/1:30 Couch stretch

1:00-2:00 Foam roll upper back

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Matt Zero
September 11th, 2019 at 12:11 pm
Commented on: 190911

Rx’d - 14:06

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Claire Fiddian-Green
September 11th, 2019 at 11:38 am
Commented on: 190911

Did the 9/11 WOD suggested by Jim Rix. Scaled some movements. Completed in 36:25. Lost time adding and removing weights on the barbell.

2,001 m row

11 box jumps 24”

11 thrusters 85#

11 C2B inverted rows

11 power cleans 95#

11 strict HSPU feet on 24” box

11 KB swings 44# KB

11 toes to bar

11 deadlifts 125#

11 push jerks 75#

2,001 m row

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Jim Rix
September 11th, 2019 at 1:47 pm

I needed that time, changing weights today, to breathe. I picked my loads in part to make the changes as easy as possible.

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Mike Andridge
September 11th, 2019 at 10:41 am
Commented on: 190911

WODwell and Jim R suggestion/sub

9/11 tribute wod, scaled to

2001m row

11 box jmps 24"

11 thrusters 35# kettlebells

11 CTB strict

11 Pwr Cln 115#

11 hspu strict

11 kbs 2 pood

11 TTB strict

11 DL 135#

11 push jerk 95#

2001m row

41:36

m/49/175

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Jim Rix
September 11th, 2019 at 1:48 pm

Nice job Mike, w/ strict CTB and HSPU. Those have always been very tough for me.

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Mike Gutto
September 11th, 2019 at 10:35 am
Commented on: 190911

17min40sec. 5 rds of banded runs for 1min30sec and 10 OHS @83lbs

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Antonio Ivanov
September 11th, 2019 at 9:55 am
Commented on: 190911

did it with 30 kg OHS

broke down on the last round of OHS, got 0.

29 mins

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Jim Rix
September 11th, 2019 at 3:54 am
Commented on: 190911

From WODWell, a 9/11 tribute WOD:

For Time

2001 meter Run

11 Box Jumps (30/24 in)

11 Thrusters (125/85 lb)

11 Chest-to-Bar Pull-Ups

11 Power Cleans (175/115 lb)

11 Handstand Push-Ups

11 Kettlebell Swings (2/1.5 pood)

11 Toes-to-Bar

11 Deadlifts (170/115 lb)

11 Push Jerks (110/75 lb)

2001 meter Row

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Mike Andridge
September 11th, 2019 at 10:41 am

Thanks Jim!

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Chris Cheney
September 11th, 2019 at 11:33 am

Thanks brother. I'll be doing this today

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Coastie Nick
September 11th, 2019 at 9:10 pm

9/11 commemorative WOD- Rx’d 32:20


Thanks for posting, Jim!

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Juan Acevedo
September 11th, 2019 at 1:46 am
Commented on: 190911

INTENDED STIMULUS

.

Sweeeet! Learning day. If you did not do 190907 go and check out our post for that workout. Today is such an awesome day. We get to do a classic benchmark and compare our result with our previous attempts, and also with what we did a few days ago. Just like we said for 190907, this is a fun fast workout. It is meant to be a non-stopping workout: from the bar to the bar without breaks. On the same token, the workload for both wods is almost the same. This all implies that if you find a big difference between your two performances, then you found a hole in your fitness that you should address. Is your stamina weaker than your aerobic capacity, or vice-versa? Does the increase in weight kill your legs? Is it the number of reps? The answer to all these questions will tell you a lot about your capacity. Today we want that feedback. Whichever scaling option you choose for 190907, keep it equivalent today. Commit to no breaks!

.


OPTION 1

5 rounds for time of:


400-m run

15 overhead squats


Load range: 55 lb. - 80 lb.


OPTION 2

5 rounds for time of:


300-m run

15 overhead squats


Load range: 35 lb. - 55 lb.


OPTION 3

5 rounds for time of:


200-m run

15 overhead squats


Load range: 30 lb. - 45 lb.

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John Keenan
September 11th, 2019 at 11:09 am

190907: 13:09

190911: 12:16


:53 reduction. Implies greater efficiency over same work?


All reduction in high HR levels.


Non C2 rower.

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Juan Acevedo
September 11th, 2019 at 1:47 pm

Hell yeah! That's what it means!!! Especially with the HR reduction. Your system is just more efficient at producing work!!!

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JP Hornick
September 11th, 2019 at 1:23 am
Commented on: 190911

What happened to the hero wods?

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Bennett Novak
September 11th, 2019 at 9:05 pm

HQ is looking to be more international and most of the hero wods are country specific

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Ashish Choudhary
September 11th, 2019 at 1:18 am
Commented on: 190911

20 min

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Katina Thornton
September 11th, 2019 at 1:11 am
Commented on: Liver Disease Related to Obesity and Diabetes Rising in U.S.

“Having a healthy diet and being physically active may also help improve NAFLD,” Healthful eating and intentional exercise should be a sine qua non for all things health-related. Coach Glassman has been preaching this from the beginning. Surprise, surprise medical establishment.

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Chris Sinagoga
September 11th, 2019 at 12:40 am
Commented on: 190911

Champions Club Scaling Notes


RANT:

There are a few benchmark workouts that are really difficult to treat like benchmarks because of the movement demand. So say you can’t do 95-lb. overhead squats because you’re inflexible; doing 15-lb. bar overhead squats for 15 reps probably won’t get you the stimulus that’s intended for something like this. So this is where it’s important to remember that squatting is squatting; front squats, back squats, goblet squats, dumbbell squats, and every else are all legit. And so it going really really slow, or even a static hold.


I SHOULD TRY THIS RX’D IF: I can go under 20 minutes


GROUP VERSION: I’ll probably mix both heavy and tempo in place of OHS when people can’t. So if you aren’t doing OHS that feel heavy, then we’ll go slow goblet, front, or back squats. Runs are modified based on cadence.


I’M ONLY HERE ONCE A WEEK AND THIS IS THE DAY VERSION: as is, especially mixing in the other kinds of squats


INJURY VERSION:

Upper-body version — sub 25 one-arm dumbbell snatch for ohs

Middle-body version — bike 1:00, handstand hold 1:00, alternate for 5 rounds

Lower-body injury — I’d turn this into a For Quality session breaking down the OHS. So 5 rounds slow of: 15 seated dumbbell press, 15 strict knees to elbows


WARMUP:

Jump rope — always

Handstand — overhead squat prep

Hollow rock — midline prep for running and ohs

PVC OHS — obviously

[insert thing you suck at]


GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 7

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Jim Rix
September 11th, 2019 at 12:28 am
Commented on: 190911

Nancy is a great workout, but not exactly what I was expecting on 9/11.

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Chris McLaughlin
September 11th, 2019 at 1:09 am

I was thinking the same, ive been waiting all day to see what kind of special workout theyd put for 9/11

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Roux Nelson
September 11th, 2019 at 2:09 am

Yeah, same here. Might just go with the workout my box has planned...

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Allan French
September 11th, 2019 at 3:08 am

Yup watching Misfits tribute and thinking the same thing.

2001m Row

3 Rounds of:

9 Thrusters 135/95

11 T2B

9 Snatches 135/95

11 T2B

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Bennett Novak
September 11th, 2019 at 9:05 pm

Considering that HQ is pushing for more international involvement it isn’t surprising. There are plenty of hero wods posted out there you can choose from. I made my own:


9 rounds for time

55 double unders

11 kbs

11 burpees


55 for those that died in pentagon, 9&11 are obvious, two other movements for the twin towers falling since both are up down. Can move through it pretty fast. 25:50 was my time.

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Steven Thunander
September 11th, 2019 at 12:15 am
Commented on: 190911

Globo scale: as Rx. Control the bar down to the ground after each set if using iron plates. If your gym bans overhead squats do 15 front squats 115/75lb. If you are without a barbell today do 10 OHS left handed then 10 OHS right handed per round, 35/20lb dumbbell. If overhead movements are banned, do 15 front squats, 50/35lb dumbbells. Subs for running are 500m row or 22 calorie assault bike.

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