CrossFit | 190928
Saturday

190928

Workout of the Day

104

5 rounds for time of:

400-m run
15 left-arm kettlebell snatches
15 right-arm kettlebell snatches

♀ 12 kg ♂ 16 kg

Post time to comments. | Compare to 170809.

Is Alzheimer's Diabetes of the Brain?

1

Alzheimer's disease has become so common that nearly one in every 10 people over age 65 currently suffers from it. Drs. Mary Dan and Michael Eades note, "The steep upward trajectory of the projected trend in the disease eerily mirrors that of the diabetes epidemic that began in the 1990s." Following researchers at Brown University who call Alzheimer's "Type 3 diabetes," the Eades explain why there is more reason for making a connection between the disease and diabetes than the shape of the incidence curves. "There is a fundamental and physiological link between defective glucose metabolism and brain dysfunction," they explain.

Read MoreIs Alzheimer's Diabetes of the Brain?

Comments on 190928

110 Comments

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Doug Brubacher
July 8th, 2021 at 2:34 am
Commented on: 190928

CFWUx2 8*30db sn 8*35db sn

31:50

35 db +clr/bar

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maecy rutherford
June 2nd, 2020 at 2:02 pm
Commented on: 190928

17.08 and first time doing this workout

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David Heon
May 31st, 2020 at 4:30 am
Commented on: 190928

1200m ECHO bike, 15 R/L 35 lbs 5 rounds: 22:02

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Kury Akin
January 7th, 2020 at 5:38 pm
Commented on: 190928

18:39 5R 500m row, 15L/15R power snatch @ 8kg

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Dan Kremer
November 29th, 2019 at 10:28 pm
Commented on: 190928

16:10

10 each arm 24kg

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Clint Michael
November 9th, 2019 at 10:42 pm
Commented on: 190928

18:45

Rx’d

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Cy Azizi
October 21st, 2019 at 3:21 pm
Commented on: 190928

28:04

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Jeff Chalfant
October 19th, 2019 at 8:00 pm
Commented on: 190928

17:50 rx. Didn’t have time to warm up at all. Ran pretty slow but stayed moving and unbroken on snatches.

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Jeff Chalfant
October 19th, 2019 at 8:05 pm

Compare to was 4 rounds with 380m runs in 15:06. Runs may have been at a faster pace then.

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Chris Meldrum
October 18th, 2019 at 5:07 pm
Commented on: 190928

As rx'd, 14:38 (PR).


Was not super psyched for this one, as there is clearly no place to hide, and I had done it before only 2 years ago (so might be a tough time to beat). But this was a 2+ minute PR. Tried to stay focused on completing each run under 2 min, and the snatches in 1 min. Snatches went well, all unbroken. Focused on breathing and using the hips on the pull. Last time, only my first round was under 3 min; today all but the last round were under 3.


46m/5'10"/180

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Kaylie Huver
October 8th, 2019 at 4:28 pm
Commented on: 190928

18:38 20# kbs

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Morgan Greene
October 8th, 2019 at 1:31 pm
Commented on: 190928

14:42

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Chase Hiland
October 3rd, 2019 at 8:24 pm
Commented on: 190928

M/34/5’10”/190


Rx’d 17:52


Not a great runner. But I’ll take it. Firebreather for me.

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Nathanael Akin
October 3rd, 2019 at 7:09 pm
Commented on: 190928

15:32 RX

Haven’t posted in a while since baby was born 4 months ago, but have been doing the WODs as I can fit them in. This was a great one!

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Nathanael Akin
October 3rd, 2019 at 7:09 pm
Commented on: 190928

15:32 RX

Haven’t posted in a while since baby was born 4 months ago, but have been doing the WODs as I can fit them in. This was a great one!

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Ruthie Lloyd
October 3rd, 2019 at 12:20 pm
Commented on: 190928

F/49/5'6"/145

first round with 25# KB snatches, 15 each arm; remaining rounds did 30 1-pood KBS

22:38

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Stacey Thompkins
October 2nd, 2019 at 3:39 pm
Commented on: 190928

M/44/6'2"/180#


Rx'd

16:44....14 seconds faster than compare to

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Giovanni Bono
October 1st, 2019 at 9:54 pm
Commented on: 190928

33/M/170cm/68KG - 13:51 RX with stairs on the way to 400M, unbroken on KB. Could have tried to go faster on left arm and run slightly faster on first 2 rounds.

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Mark Lawrence
October 1st, 2019 at 3:32 am
Commented on: 190928

Tonight felt great!

RX'D WOOOOO

29:55 steady pace, all splits within 10 seconds

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Austin Begiebing
October 1st, 2019 at 2:00 am
Commented on: 190928

13:31 rx - Lunchtime L1 workout at CrossFit Milpitas

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Deonna Lee
October 1st, 2019 at 12:52 am
Commented on: 190928

F/ 40/ 5’7”/ 170

16:32 RX

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Coastie Nick
September 30th, 2019 at 8:27 pm
Commented on: 190928

Rx’d

17:13

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Matthew Aukstikalnes
September 30th, 2019 at 8:09 pm
Commented on: 190928

16:15, RX. Compared to 18:40 (but I had done heavy DL before the previous effort).

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Matthew Aukstikalnes
September 30th, 2019 at 8:29 pm

runs were on an Octane Fitness free runner.

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Paul Snell
September 30th, 2019 at 7:10 pm
Commented on: 190928

18:39 rx

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Hank McKibban
September 30th, 2019 at 6:55 pm
Commented on: 190928

16:25 rx (treadmill)


170813 - 15:31 rx (treadmill)

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Brian Louchis
September 30th, 2019 at 5:44 pm
Commented on: 190928

14:24 Rx

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Cailin Hogg
September 30th, 2019 at 5:39 pm
Commented on: 190928

22 mins, was a goodie! Really enjoyed it

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Jeffrey Howard
September 30th, 2019 at 5:23 pm
Commented on: 190928

18:28 - Rx (40lb KB)

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Dmitry Zolotyh
September 30th, 2019 at 5:07 pm
Commented on: 190928

21:55. Rx

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Matt Zero
September 30th, 2019 at 4:45 pm
Commented on: 190928

Rx’d - 16:43

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Jon Wilson
September 30th, 2019 at 4:37 pm
Commented on: 190928

Rx’d

24:13

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Chris Hiles
September 30th, 2019 at 10:55 am
Commented on: The Kettlebell Snatch

"simply seeing "snatch" with a KB implies cycling between the legs as shown, whereas snatching from the ground is specifically stated."

Is this written in any rules or regulations anywhere, or just your opinion?

I too was immediately confused when I watched the video, as I would always think that each rep of any Snatch (barbell, KB, Db) should begin from the floor.

It only matters in how we name the exercise, but the terms are difficult enough to learn for new people coming into CF without us not being able to correctly label fundamental movements.

Thanks in advance.

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Adrian Bozman
September 30th, 2019 at 5:24 pm

Hi Chris,


As I mentioned, the convention comes from kettlebell sport where max-reps are contested and the kettlebell can't touch the platform. There's a lot of details here: https://aka-sport.org/rules-and-regulations . Hope that helps!

-Boz

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Philip Guindi
September 30th, 2019 at 4:16 am
Commented on: 190928

Rx - 17:20.

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Andrew Moultrie
September 30th, 2019 at 1:48 am
Commented on: 190928

19:13 RX


Used gloves (glad I did).

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Jesse Montagnino
September 30th, 2019 at 1:16 am
Commented on: 190928

18:30 rx


D

21:35

10 lb kb

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Takayuki Azuma
September 30th, 2019 at 12:54 am
Commented on: 190928

16:08 Rx

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Brendan Mullan
September 30th, 2019 at 12:51 am
Commented on: 190928

23.15 min

Awesome 👍😁

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Jacob Cram
September 29th, 2019 at 8:27 pm
Commented on: 190928

18:49 subbed 30Cal Airdyne for 400m run

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Jade Teasdale
September 29th, 2019 at 7:16 pm
Commented on: 190928

30# KB 18:20

First 3 rounds I was on 🔥! Last 2 my right shoulder started being weird so I broke the KB Snatches into 5-10 reps for a couple of sets. Did a 10 min. EMOM before the workout of SHSPU. And it was hot & humid! Did the WOD today b/c I was hauling hay for my horses yesterday.

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Austin Freundlich
September 29th, 2019 at 6:52 pm
Commented on: 190928

14:39 with 35ibs dumbells

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Geoffroy Castelnau
September 29th, 2019 at 5:08 pm
Commented on: 190928

18:20

Scaled/subbed to 5 rds of : 400m run / 24 one-arm alternating 14kg DB power snatches

M / 40yo / 176cm / 70kg

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John DIFABIO
September 29th, 2019 at 4:51 pm
Commented on: 190928

18:32 30 lb dumbbell

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Troy Bruun
September 29th, 2019 at 4:32 pm
Commented on: 190928

16:06 Rx

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Robert Cassels
September 29th, 2019 at 3:20 pm
Commented on: 190928

18:50 rx

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Johan Bengtsson
September 29th, 2019 at 2:22 pm
Commented on: 190928

18:23 Rx

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Claire Fiddian-Green
September 29th, 2019 at 2:10 pm
Commented on: 190928

My shoulders are feeling punished, so I subbed with:

15 min foam rolling and stretching

5 min EMOM: 20 sec hollow hold+10 sec rest+20 sec Superman hold+10 sec rest.

4 rounds of 800 meter run + 1 min rest.

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Ron Peterson
September 29th, 2019 at 1:22 pm
Commented on: 190928

17:46 RX

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Kyle Buchanan
September 29th, 2019 at 12:44 pm
Commented on: 190928

18:08

16kg kettlebell + ran on assault runner :)

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Mike Long
September 29th, 2019 at 12:39 pm
Commented on: 190928

19:29 Rx

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GholamReza Davoudi
September 29th, 2019 at 12:38 pm
Commented on: 190928

14m

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Nathan Michael King
September 29th, 2019 at 12:18 pm
Commented on: 190928

14:40 Rx PR

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Antonio Ivanov
September 29th, 2019 at 12:09 pm
Commented on: 190928

4:48

5:03

5:01

5:02

4:56

15 kg dumbell

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Sebastian Kaufmann
September 29th, 2019 at 9:58 am
Commented on: 190928

19:35 Rx

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Dmitry Zolotyh
September 29th, 2019 at 7:17 am
Commented on: 190928

21:55. Rx

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J F
September 29th, 2019 at 3:37 am
Commented on: 190928

12:30

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J F
September 29th, 2019 at 3:36 am
Commented on: 190928

5 rounds:

400 m run

30 KB swings #25

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Eric O'Connor
September 29th, 2019 at 3:07 am
Commented on: 190928

This 3 day cycle has definitely worked the posterior chain in a variety of ways: the back extension on Thursday, heavy deadlifts yesterday, and now a fast and light loaded hinging movement. This is a workout where there really should be no reason to stop. Attempt a fast pace on the run and unbroken sets on the snatches while transitioning fast between movements. Here are some scaling thoughts:


Run: If an athlete cannot complete 400 meters in under 2:30-3:00, consider scaling the distance of the run.


Kettlebell Snatch- I consider the load to be light and the volume to be relatively high. I will be able to have a large portion of my athletes perform this entire workout as prescribed. When it comes to scaling, I will have athletes use a load that allows them to perform nearly all rounds unbroken. Being that the volume is high, I will have athletes reduce the reps per round to maintain intensity. If equipment is an issue, I will have athletes use dumbbells and perform hang dumbbell muscle snatches.

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Daniel Orozco
September 29th, 2019 at 2:34 am
Commented on: 190928

14:50


Subbed 400m run with 100 double unders per round.

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Robert Blehm
September 29th, 2019 at 2:19 am
Commented on: 190928

22:43


I did

5 rounds

400m assault air runner

10 R arm DB snatch

10 L arm DB snatch


50 lb DB (it’s all I had)

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Mike Andridge
September 28th, 2019 at 11:24 pm
Commented on: 190928

rx

20:19

compare to was

21:02

m/49/175

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Steve Day
September 28th, 2019 at 10:53 pm
Commented on: 190928

16:07

Treadmill 1% incline

40lb kb (lightest i have)

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Tripp Starling
September 28th, 2019 at 9:46 pm
Commented on: 190928

Scaled weight to 12 kg, all else as rx

16:37

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Komm Ando
September 28th, 2019 at 9:24 pm
Commented on: 190928

19min 14sec

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Ryan Hill
September 28th, 2019 at 7:48 pm
Commented on: 190928

14:46


Used 53lb KB and did 10 each arm unbroken . I did not have a 35lb kB.

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Steven Odom
September 28th, 2019 at 7:41 pm
Commented on: 190928

Sub’ed 40lb dumbbell hang snatches


=15:47

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Lyle Jennings
September 28th, 2019 at 7:33 pm
Commented on: 190928

18:30 RX compared to 14:48 two years ago😞. I’ve been fighting wildland fires all summer. First WOD in a while.

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Jade Teasdale
September 29th, 2019 at 3:38 pm

👍🏽 Wildland 🔥 Fighting! Thanks for your service!!! What classification?

I just got my Type 2! Newbie!

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Nicole Deaver
September 28th, 2019 at 6:31 pm
Commented on: 190928

16:51 Rx

30# DB


Compare to: 17:46- 25# DB

I’ll take a little faster & heavier weight!

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Jade Teasdale
October 3rd, 2019 at 2:37 am

👍🏽 Nice Work!

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Cory Treharn
September 28th, 2019 at 6:09 pm
Commented on: 190928

21:30 treadmill & w/40# DB...kept having to wait for treadmill to ramp up to speed 8 mph pace

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Jim Rix
September 28th, 2019 at 5:50 pm
Commented on: 190928

subbed to 35# DB power snatches

22:53


I am fitter in so many ways at 56 after years of CF than I was at 45. Except running. I can't run for shit any more.

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Daniel Smyth
September 28th, 2019 at 5:36 pm
Commented on: 190928

16:45, thanks.

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Shane Azizi
September 28th, 2019 at 5:30 pm
Commented on: 190928

24:49 Rx

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Shane Azizi
September 28th, 2019 at 5:30 pm

Correction. 20:49 Rx

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Michael Arko
September 28th, 2019 at 5:19 pm
Commented on: 190928

31lbs dumbbell hang snatches


18:17


170809: 17:00 / 30lbs DBs


I’m bewildered. Last time I was in Los Angeles and I ran around the hotel block. Was it short of 400m? How else to explain this fall-off. I only broke 1 set today – and only because I had to reset a bad step.

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Timothy Scribner
September 28th, 2019 at 5:19 pm
Commented on: 190928

Been a while since I’ve done a online workout, but since my box is closed today, I thought I’d do one. 17:24 rx

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Antonio Larco
September 28th, 2019 at 5:05 pm
Commented on: 190928

20:9 Rx unbroken!

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Luke Corazza
September 28th, 2019 at 4:51 pm
Commented on: 190928

17:55


Compare to was 20:13. All those 5k runs earlier this year really paid off!

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Jake Hutchins
September 28th, 2019 at 4:42 pm
Commented on: 190928

16:59 Rx’d

M/28/205

Ran into a majority head wind so I feel like I could have been faster

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Lucas Odum
September 28th, 2019 at 4:34 pm
Commented on: 190928

Rx + 20lb vest (because why not)

16:06

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sebastien cote
September 28th, 2019 at 4:21 pm
Commented on: 190928

16:12 use a 35 lbs dumbell instead

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Reymond Kiddoo
September 28th, 2019 at 3:20 pm
Commented on: 190928

20:35

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Greg Fairbanks
September 28th, 2019 at 2:44 pm
Commented on: 190928

5 rds

200m run

15 kb snatch R arm 20#

15 kb snatch L arm 20#

15:20

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David Smith
September 28th, 2019 at 2:05 pm
Commented on: 190928

19:06

Treadmill (I wish I knew if this is slower or faster than I’d run on a track. Only one way to find out..)

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Jim Rix
September 28th, 2019 at 5:53 pm

As much as I hate treadmills, I can go faster/harder on them, as slowing down has to be a conscious action, while in running, one can subtly slow down almost w/o knowing it.

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Sebastien Fitzpatrick
September 28th, 2019 at 1:17 pm
Commented on: 190928

16:27 Rx

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Maksym Cherkis
September 28th, 2019 at 12:53 pm
Commented on: 190928

14:43 RX

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Vincent Dahlqvist
September 28th, 2019 at 12:26 pm
Commented on: 190928

23:40 Rx

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Michael Schaal
September 28th, 2019 at 12:26 pm
Commented on: 190928

13:17 Rx

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David Smith
September 28th, 2019 at 2:05 pm

Holy shit good work

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Jim Rix
September 28th, 2019 at 5:51 pm

About where I was. After 3 rounds. That's smokin' fast.

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Shaun Stapleton
September 28th, 2019 at 11:31 am
Commented on: 190928

34/M/5’9/195


16:12 Rx

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Jorge Aguiar
September 28th, 2019 at 10:46 am
Commented on: The Kettlebell Snatch

This is NOT a KB snatch. It’s a single arm KB SWING.

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Js Smith
September 29th, 2019 at 12:55 am

I think a swing is a complete arc and the bell doesn’t move around the hand. The snatch, however, has a period where the arm isn’t straight and the bell moves around the hand. IMO the video displays a snatch, in a regular gym style, from a hang position vs a competition style, from the floor.

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Adrian Bozman
September 29th, 2019 at 2:26 am

Hi Jorge,

JS is correct, the movement shown is a Kettlebell Snatch since the bell moves around the hand and finishes in the overhead lockout.


As for the naming convention (IE hang snatch or simply snatch) typically KBs are the opposite of the barbell; simply seeing "snatch" with a KB implies cycling between the legs as shown, whereas snatching from the ground is specifically stated. I believe this convention arises from the rules of kettlebell-sport which contests max-reps and does not allow the athlete to put the weight on the platform during the effort. Hope that helps!

-Boz

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Russell Albrycht
September 28th, 2019 at 10:28 am
Commented on: 190928

17:38, 400m row, 15 DB cleans, 5 round

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Toni Anne Washington
September 28th, 2019 at 3:24 am
Commented on: Is Alzheimer's Diabetes of the Brain?

This is fascinating and I think it’s happening to my Dad... he became an insulin dependent diabetic after a liver resection. He’s a pasta eating Italian who can’t stop the carbs despite his newly diagnosed diabetes. He really is in this brain fog but tested negative for dementia and it has been so puzzling to me as to what is happening to him. The challenge is converting an eighty year old Italian to a keto diet. Nearly impossible.... we have to start changing the way people eat while they are young if we want to make a difference

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Bryan Rosen
September 28th, 2019 at 1:43 am
Commented on: 190928

Warm-up for 190928:

GENERAL WARM-UP


2 rounds of:

10-meters of high knees

10-meters of butt-kickers

100-meter run

3 reps each arm of a Turkish get-up

10 kettlebell halos

:30 reverse-grip bar hang


SPECIFIC WARM-UP


Kettlebell snatch

Perform 5 reps per side of each movement with a light kettlebell:

- Single-arm kettlebell deadlift

- Single-arm Russian kettlebell swing

- Single-arm swing to a high elbow

- Single-arm kettlebell strict press

- Kettlebell snatch


Build-up

2 rounds of:

100-meter run

3 kettlebell swings per arm (increase load on the 2nd round)

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VLADIMIR KALININ
September 28th, 2019 at 7:48 pm

is the Swing to High Elbow same as pulling the kettlebell close with elbow high?


Also, I'm assuming dumbells can be used to substitute for kettlebells. Is this an accurate assumption?


Thanks

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Tripp Starling
September 28th, 2019 at 12:31 am
Commented on: 190928

Are the KB snatches to be from the ground? The demo video is from the hang.

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Adrian Bozman
September 28th, 2019 at 1:04 am

Hi Tripp,

Typically the convention when using KBs is the opposite of the barbell; simply seeing "snatch" with a KB implies cycling between the legs as shown, whereas snatching from the ground is specifically stated. I believe this convention arises from the rules of kettlebell-sport which contests max-reps and does not allow the athlete to put the weight on the platform during the effort. Hope that helps!

-Boz

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Tripp Starling
September 28th, 2019 at 1:16 am

Great explanation, thanks so much Boz!

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Mike Andridge
September 28th, 2019 at 3:37 am

Thanks Boz. I'm pretty sure I took them from the platform last time. I'll take your instruction for this time on Sat and see how I do.

Mike

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Juan Acevedo
September 28th, 2019 at 12:14 am
Commented on: 190928

INTENDED STIMULUS

.

Hell yeah! Firebreather! How fast can you push it? This one is pretty straightforward. It is light for a reason. Have you done a workout recently in which you weren't just surviving? A workout in which you weren't just pacing it so that you wouldn't redline too soon? A workout in which you actually were trying to speed up through the middle and the last part. Today is that day. You want to put yourself in a situation in which the only question is how hard can you run. Pick a weight on the KB you have no doubt you will be able to do unbroken all the way through. If it feels very light, that's the one. We don't just want you to be able to do them. We want you to speed them up. If running is your kryptonite scale the distance to something, you can push. You are not going to get better at running by jogging distances that are too long for you. Set yourself properly today so that you can breathe fire like the dragon you are. This one is pure fitness fun. Smile and enjoy!

Note: If you performed 190911 and 190907, check your notes from those workouts. The stimulus is very similar here, but the legs will not be hit as hard. Your times should be very similar even with the increased number of reps. If you don't have notes for those workouts, today is the day to start taking notes.


OPTION 1

5 rounds for time of:

300-m run

12 left-arm kettlebell snatches

12 right-arm kettlebell snatches

range: 12 kg - 16 kg


OPTION 2

5 rounds for time of:

200-m run

12 left-arm kettlebell snatches

12 right-arm kettlebell snatches

range: 8 kg - 12 kg

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John Keenan
September 28th, 2019 at 12:46 pm

I tend to think that the “won’t improve by jogging 400m” may be a bit if Crossfit hyperbole. You just have to have more subtle and refined measurements (and manage your expectations of yourself). Six months or a year ago I wouldn’t have had the mental discipline to keep pushing all the way through this WOD as Rx’d. I would have modded to rows or quit at round four or walked a 400...something. Today I did it at Rx. It took longer than I would have liked. But I completed it unbroken except to don gloves for KB snatching in rounds 4/5. And my HR stayed in maximum training zone for over 18 minutes. Probably a PR in this phase of my CrossFit addiction. And my max HR was definitely a PR at least in recent memory. I was three beats over 220-age. Not a great guide, but still a rough estimate that tells me my output was where CF doctrine would want it to be even if my 400 speed was slow.

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Steven Thunander
September 28th, 2019 at 12:07 am
Commented on: 190928

Globo scale: if you do not have a kettlebell sub dumbbell snatches 40/30 lbs. Subs for run are 500m row or 22 calorie assault bike.

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Chris Sinagoga
September 28th, 2019 at 12:07 am
Commented on: 190928

Champions Club Scaling Notes


RANT:

Just A Workout. But this is a good time to point out the specificity that sometimes comes with working out. There is absolutely nothing sacred about the kettlebell. In the sports training world, kettlebells are known to be a great “core” exercise, as if the instant a kettlebell touches your hand it flips a switch to activate your abs. It’s the way you do said kb movement — or any movement — that will make it a “core” exercise or not. In reality, there is nothing different from a kettlebell snatch and a dumbbell snatch. Or a one-arm kettlebell swing. Or a one-arm dumbbell push press. This movement is a little wrinkle that can get thrown in to challenge a very specific kind of coordination: how to control a kettlebell without it bashing you on the forearm. If you can’t figure it out in like 2 minutes, either become more athletic or just do any other variation of a movement that requires a very important and broad kind of coordination: core-to-extremity.


I SHOULD TRY THIS RX’D IF: the only thing limiting me would be my lungs exploding.


GROUP VERSION: as is, just see the rant for scaling the kb snatch


INJURY VERSION:

Locomotion, endurance over stamina, unilateral loading, core-to-extremity, no exercises to hide at, overhead(ish). When scaling this I would try very hard to keep the unilateral loading aspect in some way, upper or lower body. Other than that, decide if you can do something like a bike or row to make yourself breathe hard or if you need to treat it more like a stamina/strength day


WARMUP:

Running jump rope — running prep

One-arm plank or handstand — unilateral loading prep

Hollow rock — midline prep for running

[insert thing you suck at]

[insert thing you suck at]


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

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Chris Meldrum
October 18th, 2019 at 5:07 pm

yup no place to hide in this one

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