CrossFit | 190915
Sunday

190915

Workout of the Day

63

3 rounds for time of:

Run 800 meters
Rest 2 minutes

Then, practice controlled descents from a handstand for 20 minutes.

Post time to comments. | Compare 170309.

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“Millions of Americans use dietary supplements and a variety of diets to protect their heart health. But a large new analysis found that there was strikingly little proof from rigorous studies that supplements and some widely recommended diets have the power to prevent heart disease. The findings are likely to elicit controversy and continued debate. But the researchers said one clear message from their analysis was that the more than half of Americans who use dietary supplements should be wary of claims that multivitamins and other supplements will improve their heart health. …When [the authors] looked at various diets recommended for cardiovascular prevention, they found a similar lack of solid evidence. That was certainly the case for low-fat diets, which health authorities have recommended for decades as a way to lower cholesterol and heart disease risk. ...the most rigorous randomized trials provided no evidence that eating less fat, including saturated fat, had an impact on mortality or cardiovascular outcomes.”

Read the article Supplements and Diets for Heart Health Show Limited Proof of Benefit

Comments on 190915

66 Comments

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Shawn Hakimi
April 26th, 2021 at 1:34 pm
Commented on: 190915

14:03 Rx'd


Hit a good sub three on the first round, and found it hard to hold on after that.

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Kevin Miller
July 6th, 2020 at 10:58 pm
Commented on: 190915


(edited)
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David Heon
June 5th, 2020 at 10:08 pm
Commented on: 190915

SLIPS then

3:59

4:01

3:58


AirBike for 2400 meters


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Kury Akin
December 16th, 2019 at 2:40 pm
Commented on: 190915

3:14. 3:24. 3:22

Prev. 3:15. 3:22. 3:20 - June 2017

Struggled with injuries for the last few months so quite pleased with this.

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Manchild Manchild
December 11th, 2019 at 5:55 pm
Commented on: 190915

15:14, then did descents

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Clint Michael
October 23rd, 2019 at 12:32 am
Commented on: 190915

3:31

3:35

3:41

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Cy Azizi
October 7th, 2019 at 10:48 pm
Commented on: 190915

16:16

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Jeff Chalfant
October 6th, 2019 at 10:16 pm
Commented on: 190915

14:35 at track

3:17

3:45

3:32


A bit of asthma after round one and didn’t feel good today. Practiced bent leg and stiff/stiff lowers for 20m. All freestanding. Found it easier to get into a handstand to just press up so that’s what I did after the first 10min.


40/185/69.5”

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Morgan Greene
September 25th, 2019 at 9:51 pm
Commented on: 190915

3:00, 3:00, 3:01

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Joseph Amaya
September 22nd, 2019 at 12:00 am
Commented on: 190915

3:27

3:28

4:05

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Matthew Aukstikalnes
September 19th, 2019 at 7:08 pm
Commented on: 190915

3:09, 3:24, 3:50, did about 10 minutes HS last night at CF Berwick.

compare to 3:05; 3:40; 3:50 Very pleased with the middle round improvement

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Chase Hiland
September 17th, 2019 at 8:19 pm
Commented on: 190915

M/34/5'10"/190


Rx'd 3:12/3:45/4:03 (15:00 total)


Came out a little too hot in that first round for my running ability. Suffered in the last round big time. Better for it, though!

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Jeffrey Howard
September 17th, 2019 at 2:31 pm
Commented on: 190915

13:13

3:03-3:07-3:03

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Antonio Ivanov
September 17th, 2019 at 12:58 pm
Commented on: 190915

4:51

4:44

4:59

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Coastie Nick
September 17th, 2019 at 1:28 am
Commented on: 190915

3:24

3:25

3:27

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Marlies Severyn
September 17th, 2019 at 12:38 am
Commented on: 190915

4:24/4:21/4:13

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Tim Bullas
September 16th, 2019 at 10:37 pm
Commented on: 190915

14.51 mins total time.

Pretty happy with that, earlier this year I struggled to complete this and ended up walking a fair amount of it, so it's good to see how much I've improved.

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Dmitry Zolotyh
September 16th, 2019 at 7:28 pm
Commented on: 190915

4:00

3:50

3:41

Treadmill. 12 km/h, 12,5 km/h, 13 km/h

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Geoffroy Castelnau
September 16th, 2019 at 7:27 pm
Commented on: 190915

13:33 (3:06 / 3:08 / 3:19)

Rx

M / 40yo / 176cm / 71kg

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Hank McKibban
September 16th, 2019 at 7:23 pm
Commented on: 190915

3:00, 2:57, 2:54 (treadmill)

+ hs


170309 - 3:20, 3:11, 3:09 (treadmill)

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Kyle Buchanan
September 16th, 2019 at 2:00 pm
Commented on: 190915

3:57, 3:47, 3:39 on assault runner:)


practiced descent from handstand against wall.

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Kevin Marshall
September 16th, 2019 at 1:23 am
Commented on: 190915

No good running spots s subbed a row:

3:49, 3:47, 3:46

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Jade Teasdale
September 16th, 2019 at 12:24 am
Commented on: 190915

RX: 4:04, 3:58 & 3:38 Total 17:40

Good pacing, maybe not hard enough at the start! Didn’t walk or die...good run WOD! HS descents from freestanding HS! Pushed out to plank from the headstand.

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Elizabeth Cheek
September 16th, 2019 at 12:07 am
Commented on: 190915

Done. Sucked. Did extra.

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Tripp Starling
September 15th, 2019 at 10:20 pm
Commented on: 190915

As rx in 14:10

3:14

3:23

3:33

The first 800 felt like 4:00, was surprised.

Pleased, better than I thought. Feeling tired.

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Tripp Starling
September 15th, 2019 at 11:12 pm

Maybe it was yesterday squats🤔

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David Smith
September 15th, 2019 at 10:03 pm
Commented on: 190915

approximately 16:21 (3:30, 4:00, 4:21)


Maybe I should pace better next time.

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Leyton Summerlin
September 15th, 2019 at 10:00 pm
Commented on: 190915

RX

3 RFT: 14:48

-800m

-2min rest

Split 1) 2:46

Split 2) 3:06

Split 3) 3:14


*Note: Did not fuel properly

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Michael Marleau
September 15th, 2019 at 9:28 pm
Commented on: 190915

3 rounds for time of:


Run 800 meters

Rest 2 minutes


16:45 (including rest)

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Js Smith
September 15th, 2019 at 8:22 pm
Commented on: 190915

5:29/5:41/6:04 (4 minutes then 6:06)

First 2 on pavement and 2nd on trail.

Ugly, but it got done.

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Viktor Wachtler
September 15th, 2019 at 7:33 pm
Commented on: 190915

3:01-3:07-2:57

43/1.78m/75kg

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Cory Treharn
September 15th, 2019 at 7:09 pm
Commented on: 190915

15:15 (3:45-3:45-3:45 on treadmill)

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Anna Jones
September 15th, 2019 at 6:22 pm
Commented on: 190915

F/46/140/5’6”

F’ing hot still ran times sucked

5:47 cuz I ran past my marker

4:43

4:48

10 min of HS hold work

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Philip Guindi
September 15th, 2019 at 6:06 pm
Commented on: 190915

As rx

13:08

1. 3:01

2. 3:02

3. 3:05

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Sebastien Fitzpatrick
September 15th, 2019 at 6:05 pm
Commented on: 190915

18:04 (including 4min rest) modified to Assault AirRunner.


I know the AssRunner harder not sure if it’s that much harder.

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J F
September 15th, 2019 at 5:22 pm
Commented on: 190915

3 rounds


400 m row

400 m run

2 min rest


13:26 (includes 4 min rest time)

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Jim Rix
September 15th, 2019 at 5:12 pm
Commented on: 190915

4:06

4:00

4:00

Then strict HSPU 1-1-1-1-1


Restarting a program to relearn, or get strong enough, to really do HSPUs. About 2-3 years ago I'd worked up to 6-7 strict HSPUs; now can barely do 1. So time to attack a weakness.

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Troy Bruun
September 15th, 2019 at 5:10 pm
Commented on: 190915

13:03


3:02/3:01/2:52

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Steven Odom
September 15th, 2019 at 4:54 pm
Commented on: 190915

Rx’ed

Out on the track today

1- 3:13

2- 2:54

3- 2:51

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Steven Odom
September 15th, 2019 at 11:46 pm

Evening workout-

5 RFT

50 double unders

10 strict pull-ups

After 5 rounds do 150 squats

=14:15

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Shane Azizi
September 15th, 2019 at 4:41 pm
Commented on: 190915

14:23 Rx

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Sam Meixell
September 15th, 2019 at 4:25 pm
Commented on: 190915

11:18

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Michael Arko
September 15th, 2019 at 3:58 pm
Commented on: 190915

3:25

3:24

3:35

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Steve Day
September 15th, 2019 at 3:56 pm
Commented on: 190915

13:31 total

3:20

3:11

2:59

800m on treadmill 1% incline

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Mike de Graauw
September 15th, 2019 at 3:56 pm
Commented on: 190915

13:25 total with rests

Subbed rows for runs(blew my right knee up doing 300 DUs)


Splits without rest:

1-3:18

2-3:14

3:3:19


M/60/6’2”/230

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Matt Zero
September 15th, 2019 at 3:26 pm
Commented on: 190915

R1 - 2:47

R2 - 2:56

R3 - 3:15

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Jacob Brog
September 15th, 2019 at 3:12 pm
Commented on: 190915

It’s to dark and rainy to run, it’s to hot to run, bullshit lol it’s in your mind people

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Jacob Brog
September 15th, 2019 at 3:12 pm
Commented on: 190915

It’s to dark and rainy to run, it’s to hot to run, bullshit lol it’s in your mind people

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Eric O'Connor
September 15th, 2019 at 2:32 pm
Commented on: 190915

Being that there is only 2 minutes rest between efforts, I will likely encourage my athletes to pace the first run at a slightly sub-maximal effort and attempt to maintain within 0:05-0:10 of that effort on subsequent rounds. With that being said, if someone wants to give the first run a 100% effort, I will let them go for it and watch them suffer on the remaining runs! The Hinshaw Warm-up is great for days like this: https://www.youtube.com/watch?v=VW42KKmjEZY. Here are some scaling thoughts:


Run: Faster athletes will be able to complete all runs in under 3:00. I will consider reducing the distance, for an athlete, if efforts will take longer than 5:00 or if I want to control volume for newer athletes.


Descent from Handstand: This is a very demanding gymnastics skill exercise. To me, it is more of a reverse press to handstand and not necessarily the negative phase of a handstand push-up. For athletes who are not ready to try the freestanding variation, I will present the following options: 

Option 1: Handstand descent with back to the wall. The athlete will kick-up to the wall before piking the hips to the wall, moving the legs into the straddle position, and attempting to lower the feet to the floor, under control.

Option 2: Practice handstand holds and crow poses. These drills are both static, but allow for practice time at the end-ranges of the movement, to some degree. The handstand hold variation utilized will be a variation that is challenging for the athlete. 

Option 3: Practice pike handstands with feet on a box. This is great for those that cannot get fully inverted or are not ready to lower from a handstand. To increase the difficulty the athlete can do single leg lifts, from the box, to practice raising and lowering the lower body while keeping the trunk and upper body static. 

This is not an exhaustive list, but will likely be the main variations I will use. Others options to increase or decrease the difficulty will be given on an individual basis. 

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Greg Fairbanks
September 15th, 2019 at 1:56 pm
Commented on: 190915

3 rds

400m

2 min rest

(My runs suck still)

2:35

2:39

2:29

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Jeff Strain
September 15th, 2019 at 1:56 pm
Commented on: 190915

Total time: 14:06

3:32

3:18

3:16

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Hendrik Bünzen
September 15th, 2019 at 1:50 pm
Commented on: 190915

14:50 rx’d

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Nicole Deaver
September 15th, 2019 at 1:36 pm
Commented on: 190915

3:47/ 3:55/ 4:01 Rx

Rd 3 felt like I was in slow motion.

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David Smith
September 15th, 2019 at 6:42 pm

It’s funny when it feels like that but you’ve only added 4 seconds to your time. Great efforts!

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Russell Albrycht
September 15th, 2019 at 1:13 pm
Commented on: 190915

Row 1k, 4:09/4:17/4:17

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Vincent Dahlqvist
September 15th, 2019 at 12:50 pm
Commented on: 190915

Total time 15:30

1st 3:30

2nd 4:00

3rd 4:00

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Claire Fiddian-Green
September 15th, 2019 at 12:05 pm
Commented on: 190915

4:26, 4:25, 4:21. 1 min rest between sets. My entire body aches from deadlifts, HPS and squats, so while the times are not stellar I’ll take them.

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Jim Rix
September 15th, 2019 at 5:15 pm

Here, here. Agreed.

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Stacey Thompkins
September 15th, 2019 at 9:51 am
Commented on: 190915

M/44/6'2"/180#


Sub'd 50 cal assault bike

3:11/3:10/3:08

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Chris Sinagoga
September 15th, 2019 at 3:24 am
Commented on: 190915

Champions Club Scaling Notes:


RANT:

From a track perspective, we should be thankful the rest says "2 minutes" instead of "as needed." Since your best time is not realistic for every round, I'd be okay going ex'd today regardless of fitness level. Deconditioned people get a 1.5 mile run with a few breaks in between. Conditioned people get one really good effort then two Why Am I Here efforts. And Experienced runners can really get into the redline by seeing how fast they can push a pace here without too much drop-off (try for 2:15 splits).


I SHOULD TRY THIS AS RX'D IF: an all-running workout will fit my purpose for today


GROUP VERSION: we're behind on the workouts (getting caught up from Summer Theme Workouts), so we'll probably combine this and front squats. 3 rounds of 800m run, 1-3 heavy front squats, rest 2 minutes. The weight will be light enough to take from the ground but will feel much heavier after a fast 800m run.


INJURY VERSION:

There are two themes here: monostructural (general conditioning) and stamina (same movement, not quite enough rest). So pick one movement you can do for max reps then add a set rest time. Repeat x3.


WARMUP:

Jump rope - always and running prep

Lunge - also running prep (vertical shin, arch in the foot, back leg spun in)

Handstand walk - falling practice

Kipping pull-up - spend some time hanging + global extension for running (keep feet together)

Hollow rock - midline prep


GENERAL FEAR LEVEL: 8. 9 if rest as needed.

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Zdb Crossfit
September 15th, 2019 at 3:18 am
Commented on: Supplements and Diets for Heart Health Show Limited Proof of Benefit

Odd. A vague not well documented unclear article about a vague not well documented study states that there's no proof of an idea working well after decades of research repeatedly proving otherwise in a zillion different ways.


Even odder that this puts forward Pharma's preferred perspective on life the universe and everything. From a writer who works for the paper owned by Bezos who, well how much more do we need to understand here.

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Zdb Crossfit
September 15th, 2019 at 3:20 am

Oh yeh. And this is the same author who wrote "Don't take showers in Thunderstorms" or some such? What a ground breaker this guy is.

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Russ Greene
September 15th, 2019 at 7:05 pm

ZDB CrossFit,

I admire, and might even aspire to, your level of cynicism. Nonetheless, it bears mentioning that this article's author, Anahad O'Connor writes for the New York Times, a paper Jeff Bezos does not own.


As for the article's content, you may examine the paper the article references in the following link, in case you would like to critique it in specific terms:

https://annals.org/aim/article-abstract/2737825/effects-nutritional-supplements-dietary-interventions-cardiovascular-outcomes-umbrella-review-evidence


You may notice that the paper describes itself as an "umbrella review," a term new to me which appears to mean that it is a meta-analysis of meta-analyses. This is important to note.


In math, 2 + 2 = 4 and that will never change. Contrary to your implication, however, science does not so prove.W e can only draw inferences from imperfect evidence with varying degrees of uncertainty. So if some published studies found that supplements, or low fat diets, correlated with a lower risk of heart attacks, this would not prove anything. And if a new, more rigorous study, or a meta-analysis of similar studies, found the opposite, then that would call the earlier findings into doubt.


You may indeed be correct that the study referenced in this article is flawed or inaccurate. If so, however, it's not because of the author's presumed employer, or due to earlier studies allegedly "proving" the opposite of its conclusions. I would recommend that you read the full study prior to drawing firm conclusions. And if at that point you still object to it, then I recommend doing so on the basis of logical conclusions induced from explicitly-cited evidence.

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Bryan Rosen
September 15th, 2019 at 1:27 am
Commented on: 190915

Warm-up for 190915:

GENERAL WARM-UP


Line Drills

High Knee Karaoke

Over the Hurdles

Knee to Chest

Figure-4 Stretch

Walking Samson

Lunge & Twist

Toy Soldiers

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffles

Side Shuffle with Jumping Jacks

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Outside Foot Walk

Inside Foot Walk

then,

2 sets of 15-second hollow hold and 15-second arch hold

2 sets of 10-second hollow rock and 15-second arch rock


SPECIFIC WARM-UP


Perform each drill with an increased effort:

- 100-yard shuttle run

- 20-yard run with a 10-yard slow-down

- 40-yard run with a 10-yard slow-down

- 60-yard run with a 10-yard slow-down

Run 200 meters at intended workout pace

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Steven Thunander
September 15th, 2019 at 1:24 am
Commented on: 190915

A. As rxed. If using a treadmill get it up to speed and hop on. Use a slight incline. If you must, sub in a 1000m row or 50 calorie assault bike.

B. If you can't do handstand descents (as a scale or the gym bans handstands), do tempo lowering of heavy dumbbells from the lockout position (3 second decent).

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Juan Acevedo
September 15th, 2019 at 12:02 am
Commented on: 190915

INTENDED STIMULUS

.

It is easy to confuse simplicity for fruitlessness. Don't make this mistake. This workout is simple, but it will be as productive as your effort. Think of it as three AMRAPS of three minutes with a two-minute break. The cool thing is that there is only one movement: running. That means you can amp up the intensity. You will have no wasted effort on transitions, you will have no lost time on chalking, and there will be no lowering your intensity on setting up for your next movement. There is just you and your resilience. You and how hard are you willing to push. Consider this: we are looking for a work-to-rest ratio between 3:2 and 2:1. It means that if the 800 meters is taking you longer than four minutes, it would be wise to scale. That longer time means that your ratio is going to get too big, and consequently, your pace is going to get too slow. If this happens, then these intervals become more of a continuous run than real intervals -metabolically speaking. A neat idea to try is to control the time instead of the distance. Go out at each interval at a perceived effort of 85% or so. That will make that last set very challenging, and you will meet the stimulus wanted.


Note on descents:

If you can control a full descent from freestanding, that's your practice today.

If you can control a full descent from the wall with ease, do the following. Play with freestanding descents for as long as it feels productive and then perform some descents assisted by the wall. Add deficit if needed but make sure you can control the full range of motion. A good test is to be able to hover for at least one second one inch above the ground.

If you can kick up to the wall and perform a controlled partial descent, do the following. Descend on the wall just to the point where you lose your control in a full descent -or maybe one inch above. Hover there for as long as possible. Repeat as many reps as possible of this for ten minutes. Then proceed to do negative box handstand push-ups.

If you cannot kick up to the wall, then do the following. Practice your tripod position hold and negative box handstand push-ups.


OPTION 1

3 rounds for time of:

Run for 3:00

Rest 2 minutes


Then, practice controlled descents from a handstand for 20 minutes.


OPTION 2

3 rounds for time of:

Run for 2:00

Rest 2:00 minutes*


Then, practice controlled descents from a handstand for 20 minutes


*A bigger work-to-rest ratio for athletes that are very deconditioned or that struggle keeping the intensity on a run.

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