CrossFit | 191014
Monday

191014

Workout of the Day

68

5 rounds for time of:

50 double-unders
20 sumo deadlift high pulls
20 GHD sit-ups
20-cal. row

♀ 55 lb. ♂ 75 lb.

Post time to comments.

The Sumo Deadlift High Pull Progression

SDHP Progression

The skill acquired through training the sumo deadlift high pull — that of transferring power from the hips and legs, through the upper body, and into the object being lifted with maximal efficiency — is essential both in sport and life.

Read and Watch

Comments on 191014

121 Comments

Comment thread URL copied!
Doug Brubacher
July 24th, 2021 at 3:32 am
Commented on: 191014

CFWUx2 10*45sdhp

40:45

Comment URL copied!
Kury Akin
January 27th, 2020 at 2:31 pm
Commented on: 191014

20:53. 5R of 50du, 20sdlhp@20kg, 20 abmat situps with 9kg ball, then one minute each round alternating 9kg ball cleans and jumping lunges (a weakness) for 13,26,13,30,13 reps.

Comment URL copied!
Cy Azizi
November 7th, 2019 at 4:49 pm
Commented on: 191014

45 sec double under attempts (8,8,5,5,4)

29:59

Comment URL copied!
Jeff Chalfant
November 4th, 2019 at 10:39 pm
Commented on: 191014

26:39 rxd

Ryan: 28:00 (4 rounds scaled heavily)

Comment URL copied!
Morgan Greene
October 24th, 2019 at 1:37 pm
Commented on: 191014

subbed 20 dynamic (first two rds) and hand release (last 3 rds) pushups for the row: 23:26

Comment URL copied!
Ruthie Lloyd
October 24th, 2019 at 2:40 am
Commented on: 191014

F/49

modified and scaled:

5 rounds:

50 DU's

15 SDHP, 55#

10 GHD sit-ups

air-rower pulls (display broken...); decreased reps each round: 50, 40, 30, 20, 10

28:26

Comment URL copied!
Chris Meldrum
October 23rd, 2019 at 8:06 pm
Commented on: 191014

As rx’d, 23:15.


Another breather. Just kept plugging away at this one – felt a bit like a chipper. A few misses on DUs, but mostly okay. Broke SDHPs 10-10 – but had some mini-pauses in the second set of 10 in several rounds. Unbroken GHDs and kept the rows light (1100 W) until the last round.


46m/5'10"/180

Comment URL copied!
Katherine Ellis
October 21st, 2019 at 3:03 pm
Commented on: Course Photos | Oct. 7 - Oct. 13, 2019

Thanks to Abi, Mike, Jeremy and Zac for teaching me what I needed to know at the Tomball L1 class. You guys were wonderful, knowledgeable, and enthusiastic. Couldn't have done it without you!

Comment URL copied!
Kyle O'Brien
October 19th, 2019 at 6:35 pm
Commented on: 191014

3 rounds only, 3rd workout in 12 hours. Gassed out. 23:19

Comment URL copied!
Hank McKibban
October 18th, 2019 at 7:22 pm
Commented on: 191014

23:00 (70# SDHP, 2xsit-up=1xGHD)

Comment URL copied!
Chanelle Santana
October 17th, 2019 at 7:17 pm
Commented on: Course Photos | Oct. 7 - Oct. 13, 2019

The Kids course at Erie Shore CrossFit last weekend was phenomenal!


I began the course with so many questions and concerns and left with all the tools and confidence I needed to start a kids program at Upper Arlington CrossFit.


Joe was extremely knowledgeable, patient, relate-able, flexible, fun and everything else you hope to have in a leader/coach!


I highly recommend this course!

Comment URL copied!
Kitty Spijker
October 17th, 2019 at 6:33 pm
Commented on: 191014

This moning 5km run in 27minutes. After work did this killong WOD.

20kilo

3rounds then out..

22.81min

50DU

15deadlift

15GHD situps

15 burpees

Comment URL copied!
Steve Day
October 17th, 2019 at 4:43 pm
Commented on: 191014

Scaled to 4 Rounds: 27:10

50 double-unders

20 sumo deadlift high pulls

20 GHD sit-ups

20-cal. row

♂ 75 lb.

Comment URL copied!
Ali Zaghloul
October 16th, 2019 at 9:24 pm
Commented on: Course Photos | Oct. 7 - Oct. 13, 2019

Drake, Elie, An, Nat thank you for this amazing week-end, you taught us a lot about CrossFit in a great atmosphere in Paris (Crossfit de La Paix)! I really enjoyed this experience which is the CF L1, and this is thanks to you!

Comment URL copied!
Paul Snell
October 16th, 2019 at 8:25 pm
Commented on: 191014

subbed 100 SU for 50 DU all else rx. 26:50

Comment URL copied!
Coastie Nick
October 16th, 2019 at 7:17 pm
Commented on: 191014

Rx’d

23:13

Comment URL copied!
Giuseppe Petrillo
October 16th, 2019 at 6:57 pm
Commented on: 191014

50 du

20 sdhp 35kg

20 v ups

20 burpees


20:56

Comment URL copied!
Jorden Nielsen
October 16th, 2019 at 1:07 pm
Commented on: 191014

Rounds 4 and 5 sure are a mental grind! Be sure to pace yourself in the first couple of rounds here. By round 3 you should have a pretty good feel for your work capacity on this and then turn on the after burners appropriately. Get after it friends!

Comment URL copied!
Randy Sigman
October 16th, 2019 at 2:57 am
Commented on: 191014

33:35

25 double under attempts

55# SDHP w/ 4” lift

20 ab mat sit-ups

20 cal SKIERG

Comment URL copied!
Troy Bruun
October 15th, 2019 at 10:31 pm
Commented on: 191014

18:47

100 SU’s

20 SDHP 65lb

20 GHD Sit-up to parallel

20 Cal Row

Comment URL copied!
Grant Shymske
October 15th, 2019 at 9:51 pm
Commented on: Course Photos | Oct. 7 - Oct. 13, 2019

What a great experience at the Kids Course in Avon Lake Ohio. Humbling to have to break down something you are familiar with to base principles and find a creative and fun way to teach it to children. Invaluable! Joe never disappoints, the individual feedback we all received was so helpful.

Comment URL copied!
Joe DeGain
October 17th, 2019 at 7:13 pm

Grant, you are going to be great for the Kids in Arlington. Enjoy using the material!

Comment URL copied!
Richard Peaster
October 15th, 2019 at 7:05 pm
Commented on: Course Photos | Oct. 7 - Oct. 13, 2019

Level 1 in OKC with Nuno, Mo, and Luke was absolutely amazing. Virtuosity all the way for those Instructors. If you have been doing CrossFit for a year or more and have not taken this course do yourself a favor and enroll, show up, listen, and be wowed. You will be humbled, be a better athlete, and have a better understanding of Crossfit. Thank you to OKC Koda for hosting.

Comment URL copied!
Nuno Costa
October 16th, 2019 at 9:50 pm

Great weekend Richard - awesome meeting you!!!

Comment URL copied!
Brigit Maliska
October 15th, 2019 at 1:58 pm
Commented on: Course Photos | Oct. 7 - Oct. 13, 2019

Shout out to Eric and Tegan for a great weekend in Rapid City, SD! Thanks for the informative course and awesome coaching!

Comment URL copied!
Eric O'Connor
October 17th, 2019 at 4:09 pm

Thanks Brigit! Great meeting you!

Comment URL copied!
Lauren Thompson
October 15th, 2019 at 12:55 pm
Commented on: 191014

32:50

100 Singles

#55 SDHP

20 weighted abmat sit ups

20 Calorie assault bike

Comment URL copied!
Dave DeCoste
October 15th, 2019 at 10:57 am
Commented on: 191014

22:46 Rx

Comment URL copied!
Bruna Camile
October 15th, 2019 at 9:12 am
Commented on: Course Photos | Oct. 7 - Oct. 13, 2019

Experiência fantástica! Feliz por ter participado e saído de lá com uma bagagem enorme de conhecimento!

Comment URL copied!
Anna Jones
October 15th, 2019 at 2:45 am
Commented on: 191014

F/46

Subbed bench jump over then lateral bar overs

Decline sit ups

200 m run

Tapped out at 4 rounds

23 minutes or so

Comment URL copied!
Anna Jones
October 15th, 2019 at 2:46 am

Forgot! Today was my first double under! Yeah me!

Comment URL copied!
Dave DeCoste
October 15th, 2019 at 10:58 am

Congrats on the DU!

Comment URL copied!
Nicole Deaver
October 15th, 2019 at 12:11 pm

Congratulations on the DU!

Comment URL copied!
Jey Ruiz
October 15th, 2019 at 2:20 am
Commented on: Course Photos | Oct. 7 - Oct. 13, 2019

Muy buena experiencia, gracias Carlos, Derek y Tefy por ayudarnos a mejorar, ampliar nuestros conocimientos; uds hacen ver las cosas muy fáciles y nos inspiran a continuar en esta linda carrera, espero verlos pronto en futuros cursos

Comment URL copied!
Carlos Andrade
October 18th, 2019 at 8:07 pm

Gracias a ti Jey por todas las ganas que le pusiste al curso, fue un gusto conocerte

Comment URL copied!
Jey Ruiz
October 15th, 2019 at 2:18 am
Commented on: Course Photos | Oct. 7 - Oct. 13, 2019


Comment URL copied!
Matt Duplessis
October 15th, 2019 at 1:33 am
Commented on: 191014

M/31/5'9/180


24:04 (ghd in round 1, then subbed strict abmat situps)

Comment URL copied!
Matthew Letarte
October 15th, 2019 at 12:32 am
Commented on: 191014

18:50

Had to sub a lot

50 jumping Jack's

20 SDHPs @ 75#

20 full ext mat situps

20 wall balls @ 10# (all they had)

Good workout for sure, 1mi warm-up run, 4 rounds of ascending superset pull-ups and dips after

7/8/9/10 pullups

10/12/14/16

Comment URL copied!
Heather Bullard
October 15th, 2019 at 12:24 am
Commented on: Course Photos | Oct. 7 - Oct. 13, 2019

Great class in OKC! Super excited (and nervous) for the results! Also, set a world record for most blinks in one photo 😂

Comment URL copied!
Nuno Costa
October 16th, 2019 at 9:50 pm

Super fun weekend Heather - great meeting you!!!

Comment URL copied!
Donald Anthony
October 14th, 2019 at 11:28 pm
Commented on: 191014

30:01

Substituted DU’s for jumping jack

5 rounds

*50 jumping jacks

* SDHP (85)

* 20 GHD sit ups

* 20 cal row

Comment URL copied!
Leyton Summerlin
October 14th, 2019 at 10:46 pm
Commented on: 191014

RX

26:53

Comment URL copied!
Troy Bruun
October 14th, 2019 at 10:42 pm
Commented on: 191014

5 rds: 18:47

100 SU’s

20 SDHP (65)

20 GHD sit-up (to parallel)

20 Cal Row

Comment URL copied!
Shane Azizi
October 14th, 2019 at 10:34 pm
Commented on: 191014

27:00 Rx

Comment URL copied!
Tripp Starling
October 14th, 2019 at 10:26 pm
Commented on: 191014

5 RFT:

50 double unders

20 sdhp @ 65#

20 abmat sit-ups

20 cal row

24:18

Comment URL copied!
Eric O'Connor
October 14th, 2019 at 8:57 pm
Commented on: 191014

The SDLHP and GHD sit-up are a sneaky combo and the functions really balance each other out. Overall, I think this workout is well designed to maximize intensity! Here are some scaling thoughts:


Double-unders- I consider volume of the this movement to be moderate and achievable when arranged in this fashion. High-level athletes should not take longer than approximately 30-seconds to complete a set of 50 reps. For athletes that have experience with this movement, but lack consistency, my first option will be to have them complete 45-seconds of double-under attempts each round. My second option, for this athlete, will be to have them complete a mix of single unders and double unders. Potentially completing 10 sets of 4 single unders and 1 double under attempt. For athletes that are new or de-conditioned, I will have them complete 50 single unders each round today.


Sumo Deadlift High-Pull- I consider the load to be very light and the overall volume to be relatively high. I will have athletes use loads where at least the first round can be completed unbroken. I will reduce reps for athletes where the overall volume is too high or for athletes where I may need to reduce speed significantly. I would like to see athletes achieve a range of motion of the barbell reaching near the collar-bone, if needed I will reduce the range of motion.


GHD Sit-ups- I consider the volume of this movement to be high, but more reasonable when arrange in this fashion when compared to 10/6. As per usual, I will take a very cautious approach, as most of my athletes do not have consistent exposure to this exercise. As a general guideline, I will have experienced athletes attempt this movement as prescribed if they have been consistently performing this movement for volumes of over 60 total reps. For experienced athletes that have not had recent exposure to the movement, I will most likely scale to a ½ range of motion GHD sit-up, where they lower their torso parallel to the floor. For athletes that are new or de-conditioned, I will most likely modify the movement to a straight-leg abmat sit-up, where the finish position is achieved when the hands touch the toes. Beyond the movement modifications, most will still need a reduction in reps.


Row: I consider the row calories to be achieved, per round, as providing a stimulus of about 1:30-2:00 of rowing per round. I will consider reducing calories for athletes where the prescribed number will take longer than 2:00 on any round or if an athlete needs a reduction in overall volume.

Comment URL copied!
Eli Torres
October 14th, 2019 at 8:46 pm
Commented on: Course Photos | Oct. 7 - Oct. 13, 2019

L1 no Brasil foi demais! Galera com energia lá em cima! Obrigado por tudo CrossFit.

Comment URL copied!
Jeffrey Howard
October 14th, 2019 at 8:45 pm
Commented on: 191014

21:59 - Rx

Comment URL copied!
Jacob Cram
October 14th, 2019 at 8:41 pm
Commented on: 191014

23:04 Rx

Comment URL copied!
Matthew Hice
October 14th, 2019 at 8:33 pm
Commented on: 191014

16:34-30 lbs for SDHP

Comment URL copied!
Blas Raventos
October 14th, 2019 at 8:12 pm
Commented on: 191014

When Open Season starts its like strategy kicks in. Its funny, by targeting to work on my weakness (snatch) I got a better training and a worse score. Had I broken the snatches in singles and went all out in burpees my bet is my training would not have been the best for me, and yet my score would have been better. I guess besides RX and scaling I will be thinking of Targeting as a way of looking workouts as ways of getting better and not necesarily to get a better score, at least not in the short term. This is just my way of seeing things, not a right or wrong perspective here.


Todays workout I will hit it with the same weakness biased mentality.


In my case SDHP and Row are my sweet spots so those will be my go time positions, DU and ghd come fairly easy so I will try to just keep moving there.


I think I can aspire to do the 5 rounds on the 4 min. And doing this could give everyone a good intensity dose given the proper scaling. Juan Acevedo share some good examples alredy so im not gonna dig into that.


I will share my attack plan for the day


Warm up 2 rounds

35 singles into 20 du into 7 triples

10 arm circles, 5 front 5 back

10 sec handstand hold

10 dynamic pidgeon

10 wall squat therapy


metcon prep


Sdhp progression and 2 sets of 5, first barbell, then working weight focusing on synching breathing and good form


1 round of the workout for time. Rest the exact same time.


Go.


Cool Down, Romwod, mobility

Comment URL copied!
Blas Raventos
October 14th, 2019 at 10:22 pm

following my plan fell a little behind and got a beautiful 22 min burner. 3 rounds sdhp unbroken, 4th round was a 12 and singles and lst one was 9 and singles without letting go of the bar. Dont know why but sdhp done like this makes me feel an original crossfit something . Loved and puked this one. Nothing in stomach though

Comment URL copied!
Nicole Deaver
October 14th, 2019 at 7:34 pm
Commented on: 191014

20:18


5 Rds

50 side lateral jumps over barbell

20 SDHP (55#)

20 Decline sit-ups

200m run

Comment URL copied!
Joacim Bengtsson
October 14th, 2019 at 6:27 pm
Commented on: 191014

19:29 RX

Comment URL copied!
Blas Raventos
October 14th, 2019 at 10:23 pm

beast mode on

Comment URL copied!
Clay Simmonds
October 14th, 2019 at 5:52 pm
Commented on: 191014

5 rounds ..

50 double unders.

20 sdhp (75)

20 abmat sit-ups. No ghd.

20 cal bike . No rower .

Comment URL copied!
Clay Simmonds
October 14th, 2019 at 5:52 pm

16:32.

Comment URL copied!
Vincent Dahlqvist
October 14th, 2019 at 5:50 pm
Commented on: 191014

21:25, scaled GHD to 20Ibs ab-mat sit-ups

Comment URL copied!
Daniel Arenas
October 14th, 2019 at 5:24 pm
Commented on: Course Photos | Oct. 7 - Oct. 13, 2019

El curso L1 en Crossfit BogotácBogotá conon coach Carlos, Tefy y Dereck ha sido de las mejores experiencias que he tenido hasta ahora con crossfit. Son los mejores y espero verlos cuando haga mi curso de L2

Comment URL copied!
Carlos Andrade
October 18th, 2019 at 8:05 pm

Daniel! Si que fue un gran curso, gracias por las ganas de compartir y aprender, nos vemos pronto amigo!

Comment URL copied!
Michael Arko
October 14th, 2019 at 5:03 pm
Commented on: 191014

Scaled to 67lbs SDHPs and subbed 20 cal on my elliptical trainer (10cal/min generally).


31:00


Disappointed. Had a big meltdown on Rd.4 when the handle came off my jumprope on DU # 37 (!!!). Backup rope was slightly longer, and I tripped over that extra inch the rest of the way. Still, I was pretty shocked to see the crappy time. When this WOD posted, I thought I would be under 26.

Comment URL copied!
Michele Meschini
October 14th, 2019 at 4:11 pm
Commented on: 191014

M RX


31'27"

Comment URL copied!
Rasmus Mikkelsen
October 14th, 2019 at 3:38 pm
Commented on: 191014

19:48 RX

Comment URL copied!
Blas Raventos
October 14th, 2019 at 10:24 pm

beast mode on

Comment URL copied!
Regis Saalfeld
October 14th, 2019 at 2:33 pm
Commented on: 191014

22:30 CrossFit Só Vai - RJ/ Br

Comment URL copied!
Aaron Mitchell
October 14th, 2019 at 2:11 pm
Commented on: 191014

M-44-6'-180

37:53


3-1 single-unders

Rx sumos

2-1 ab-mat sit-ups

20-cal. ski-erg

Comment URL copied!
Alogna Sebastiano
October 14th, 2019 at 1:30 pm
Commented on: 191014

Rx 29'44"

Comment URL copied!
Sven Knoefler
October 14th, 2019 at 1:05 pm
Commented on: 191014

23:04 RX male/34 yo/1,79m(5.87ft)/74,3KG(163.8lb)

so unhappy with my result!

I’ve hadn’t struggled at double unders that much since years! 50 DU took me around 75sec. per round, incredible! Everything else was ok at best, I wasn’t warming up correctly for this one so it’s my fault. Besides that -> what a great workout on paper! Love that programming! Lifelong CrossFit!

Thanks

Comment URL copied!
joseph griffin
October 14th, 2019 at 12:51 pm
Commented on: 191014

4 rounds 25:54

50 single unders

20 sdhp @75

20 abmat situps

20 Cal row

Comment URL copied!
Pedro Masson
October 14th, 2019 at 12:37 pm
Commented on: Course Photos | Oct. 7 - Oct. 13, 2019

Os coachs demonstraram muito conhecimento e domínio dos temas abordados no curso, tornando o fim de semana muito agradável e a experiência incrível. Parabéns coachs Jobst, Rodrigo, Neto e Bruno, vocês são fera!!

Comment URL copied!
Jobst Olschewski
October 14th, 2019 at 3:10 pm

Parabéns Para vc Pedro! Estou feliz que aproveitou o curso. Foi uma experiência incrível sim, também por causa da turma. Grande abraço

Comment URL copied!
Felipe Brandao
October 14th, 2019 at 11:57 am
Commented on: Course Photos | Oct. 7 - Oct. 13, 2019

CFL1 em São Paulo foi simplesmente espetacular. Obrigado aos coachs Jobst, Rodrigo, Neto e Bruno! São excelentes profissionais e conseguiram passar da forma mais clara e eficiente tudo o que foi proposto. Obrigado de verdade!!! Show!

Comment URL copied!
Jobst Olschewski
October 14th, 2019 at 3:08 pm

Obrigado Felipe, a honra foi nossa. Que turma! Tudo de bom e até logo!

Comment URL copied!
Brendan Mullan
October 14th, 2019 at 11:43 am
Commented on: 191014

5FRT scaled

50 single unders

20 SDLHPs

20 ab mat sit ups

20 cal row

24.50min 👍

Comment URL copied!
Bryan Rosen
October 14th, 2019 at 11:06 am
Commented on: 191014

Warm-up for 191014:

Monday 191014


WORKOUT OF THE DAY


5 rounds for time of:


50 double-unders

20 sumo deadlift high pulls

20 GHD sit-ups

20-cal. row


♀ 55 lb. ♂ 75 lb.


GENERAL/ROW WARM-UP


In partners, AMRAP 5

Partner 1: 5 legs-only strokes + 5 legs and shoulders strokes + 10 full strokes

Partner 2: 5 inchworms + 10 cossack squats

In partners, AMRAP 5:

Partner 1: Row 10/8 calories (around 80% of intended pace)

Partner 2: 15-sec. hollow hold + 5 scapular push-ups


SPECIFIC WARM-UP


Double-unders

2 rounds of:

30-seconds of single-unders

(increase speed in second set)

2 rounds of:

30-seconds of double-under practice

(focus on timing and relaxed hands + shoulders)


Sumo deadlift high pulls

With an empty barbell, perform 5 reps of each:

Sumo deadlift

Sumo deadlift shrug (slow)

Sumo deadlift shrug (fast)

Sumo deadlift high pull


GHD sit-ups

3 sets of 3 reps of each:

1/4 GHD sit-up + GHD sit-up to parallel + full range of motion GHD sit-up


Build-up

Perform 2 sets of 4 sumo deadlift high pulls at working weight followed by 2 GHD sit-ups, 2 calories on the rower, and 10 double-unders.

Comment URL copied!
Mike Andridge
October 14th, 2019 at 10:45 am
Commented on: 191014

Scaled to

2 rnds

ghd to parallel

else rx

15:49

woke up with a the beginnings of a cold, so just tried to get a sweat but nothing too crazy. Hope it works.

Comment URL copied!
Eleanor Winslow
October 14th, 2019 at 10:24 am
Commented on: Course Photos | Oct. 7 - Oct. 13, 2019

The L2 in Grand Blanc was great. I received some very helpful cues and correction on my own movement and some very practical take aways for my coaching. Thanks to the participants and the instructors for a growing weekend

Comment URL copied!
pablo cervigni
October 14th, 2019 at 4:14 pm

It was a lot of fun working with you! Thank you!

Comment URL copied!
Stacey Thompkins
October 14th, 2019 at 9:58 am
Commented on: 191014

M/44/6'2"/180#


Rx'd

23:53

Comment URL copied!
Hendrik Bünzen
October 14th, 2019 at 7:50 am
Commented on: 191014

26:42 rx’d

Comment URL copied!
Sergio Lyra
October 14th, 2019 at 6:04 am
Commented on: Course Photos | Oct. 7 - Oct. 13, 2019

CFL1 em São Paulo foi muito bom!! Obrigado coachs Jobst, Rodrigo, Neto e Bruno!! Agora vamos salvar vidas!!

Comment URL copied!
Jobst Olschewski
October 14th, 2019 at 3:07 pm

Obrigado Sergio, vamos mesmo. Tudo de bom e até logo!

Comment URL copied!
marcus mcclain
October 14th, 2019 at 5:35 am
Commented on: Course Photos | Oct. 7 - Oct. 13, 2019

Der L1 Kurs @CrossFit Cologne hat echt Spaß gemacht! Das 20.1 Open war auch okay!

Comment URL copied!
Stephan Bach
October 14th, 2019 at 8:08 am

Der Kurs war super! 20.1 - naja xD

Comment URL copied!
Angelica Veskoukis
October 14th, 2019 at 3:26 am
Commented on: Course Photos | Oct. 7 - Oct. 13, 2019

Cologne, you rocked this weekend!

Comment URL copied!
Stephan Bach
October 14th, 2019 at 8:07 am

This course was great, thanks to you guys!

Comment URL copied!
Jim Rix
October 14th, 2019 at 2:49 am
Commented on: 191014

Matthew, Juan, and Nicole,

Thanks much! And great to read your commentary and watch your fitness improvements.

Comment URL copied!
Mike Andridge
October 14th, 2019 at 2:43 pm

Happy Birthday Jim!

Comment URL copied!
Stacey Thompkins
October 14th, 2019 at 4:14 pm

Happy birthday...will be celebrating mine tomorrow

Comment URL copied!
Claire Fiddian-Green
October 15th, 2019 at 9:29 am

Happy Birthday, Jim!

Comment URL copied!
Casey Dixon
October 14th, 2019 at 2:41 am
Commented on: Course Photos | Oct. 7 - Oct. 13, 2019

The L1 in Tomball, Tx was AH-MAZING! The energy and knowledge from the instructors was on point and they took the time to make a connection with each person there. That’s truly what the community of CrossFit is all about! Great job Abi, Mike, Zac, and Jeramy!

Comment URL copied!
Abigail Grove
October 17th, 2019 at 5:36 pm

Casey lady you are a little force to be reckoned with! I loved being around your kind of determination. Keep doing what you are doing mamma; it's a blessing to those around you!

Hugs, Abs

Comment URL copied!
Johnnys Ugas
October 14th, 2019 at 2:39 am
Commented on: Course Photos | Oct. 7 - Oct. 13, 2019

Ante nada agradecimiento infinito a los coach Carlos, Tefi y Derek por su dedicación en estos días de enseñanza, felicitarlos por la entrega que ponen de manifiesto en el trabajo que desempeñan, no me queda más que seguir aprendiendo de este estilo de vida tan espectacular e integro que me ha puesto la vida (CROSSFIT). De igual forma me gustaría que más adelante impartieran el L2, una vez que ponga en práctica todo lo aprendido en este fin de semana y tenga más pericia en el deporte. Gracias Sres. instructores por compartir sus conocimientos con nosotros. Espero verlos pronto, un abrazo.

Comment URL copied!
Lori Reed
October 14th, 2019 at 2:24 am
Commented on: Course Photos | Oct. 7 - Oct. 13, 2019

L1 in Oklahoma City at CrossFit Koda with Nuno, Mo,and Luke did not disappoint!! Had a great time and learned some wonderful material!

Comment URL copied!
Nuno Costa
October 16th, 2019 at 8:44 pm

Great to meet you Lori!

Comment URL copied!
Amanda Pickard
October 14th, 2019 at 2:16 am
Commented on: Course Photos | Oct. 7 - Oct. 13, 2019

Had a blast in Tomball with our L1 staff!!! So much learning and fun happening! Awesome weekend! Thank you Abi, Mike Mike, Zac and Jeremy! BONUS! I got to watch two of them complete "20.1" during lunch! #killedit

Comment URL copied!
Abigail Grove
October 17th, 2019 at 5:35 pm

Amanda, thank you for the energy you brought to the group and for sharing your story with me. Keep in touch my dear! I am excited to see what you get into next!

Hugs, Abs

Comment URL copied!
Chris Sinagoga
October 14th, 2019 at 2:12 am
Commented on: 191014

Microphone check... the comments working?

Comment URL copied!
Chris Sinagoga
October 14th, 2019 at 2:24 am

Nice! Here we go.


Champions Club Scaling Notes:


RANT:

I'm going to call this Just A Workout but a little note on the sdhp. As the article posted says, this is a really good exercise to practice the concept of core-to-extremity. That means our hips do as much of the work as possible before our arms (or legs, in the case of kicking). I also think this is one of the more complex ways to practice core to extremity stuff. Kipping pull-ups and kettlebell swings are two of the more simple ones and if you are looking for a sdhp sub that keeps the core to extremity timing theme, then a kb swing would be a good call. I might take this opportunity to practice deadlifts instead of sdhp for the people I don't think are going to get it on this day. Chip away at that flat-back habit.


GROUP VERSION:

Jump ropes are always trick in a group because space can get a little crammed. I might make this a team workout. AMRAP in 21 minutes of: jump rope (first 7 minutes), sdhp variation (second 7 minutes), GHD sit-up (or strict knees to elbows) last 7 minutes. While one person works on the exercise the other rows 20 calories (or runs a 400).


INJURY VERSION:

Jumping, jumping again, rigid midline, hips getting fried, locomotion, a pull that's not really a pull, and same thing again. This is a tricky one to modify as listed, so I'd just try 4 exercises you can do, pick some reps that you'd have to break up about halfway through, and go for 25 minutes


WARMUP:

Box jump

Hollow rock

Kb swing

Jump rope

[insert thing you suck at]


GENERAL FEAR LEVEL: 7

Comment URL copied!
Eduardo Franco
October 14th, 2019 at 1:53 am
Commented on: Course Photos | Oct. 7 - Oct. 13, 2019

Excelente experiencia vivida con los coachs derek, Carlos y stefy. Ojala pueda verlos de nuevo en un L2. Vamos a seguir en esta balla para mejorar el Fitness y brindar mejor salud. Muchas gracias por los conocimientos.

Comment URL copied!
Carlos Andrade
October 18th, 2019 at 8:04 pm

Seguro nos volvemos a ver en el L2 amigo, gusto conocerte!

Comment URL copied!
Alejandro Cuartas
October 14th, 2019 at 1:48 am
Commented on: Course Photos | Oct. 7 - Oct. 13, 2019

Excelente experiencia, increíble tener a stefy, Carlos y Derek como coach espero verlos de nuevo, seguir construyendo conocimiento y mejorando el fitness en Colombia y Latinoamérica

Comment URL copied!
Carlos Andrade
October 18th, 2019 at 8:03 pm

Gran abrazo Alejandro, un gusto conocerte, gracias por la buena onda y ganas de aprender

Comment URL copied!
Amy Bugenhagen
October 14th, 2019 at 1:37 am
Commented on: Course Photos | Oct. 7 - Oct. 13, 2019

Fantastic experience taking the CrossFit Kids in Ohio this weekend! I feel incredibly blessed to have had such a talented, creative group of participants and trainer who pushed me to think outside the box and create new neurological pathways😉

Comment URL copied!
Joe DeGain
October 14th, 2019 at 3:23 am

Amy Jo! You knocked it out of the park, ma'am... enjoy using the material to SHAPE lives!

Comment URL copied!
Grant Shymske
October 15th, 2019 at 9:52 pm

Awesome to meet you Amy! Thank you so much for your advice!

Comment URL copied!
Torrey Harper
October 14th, 2019 at 1:01 am
Commented on: Course Photos | Oct. 7 - Oct. 13, 2019

Just got home from Oklahoma City, taking my L1 and Nuno, Mo, and Luke were amazing instructors. 10/10 recommend those 3 if you are able to get them together again.

Comment URL copied!
Nuno Costa
October 16th, 2019 at 9:46 pm

Pleasure to meet you this weekend Torrey - you crushed the day 1 workout.

Comment URL copied!
Hannah Nichols Osgood
October 14th, 2019 at 12:20 am
Commented on: Course Photos | Oct. 7 - Oct. 13, 2019

Awesome course in OKC!!! Great instructors!

Comment URL copied!
Nuno Costa
October 16th, 2019 at 8:42 pm

Great to meet you Hannah!!!!

Comment URL copied!
Steven Thunander
October 14th, 2019 at 12:17 am
Commented on: 191014

Globo scale: sub 35/25lb dumbbells sdhp for barbell sdhp. A 2/1.5 pood kettlebell can also be subbed. For double unders, 50 tuck jumps, 20 bench jump overs or 50 laterall jumps over the barbell or dumbbells can be subbed. If you are without weights sub 30 supermans. For the GHD situps, sub eitjer weighted situps, decline situps, or V-ups. If the rower requires transition or there is no rower available today sub 25 burpees , 17 calorie assault bike, or 200m run per round.


Hotel gym wod:

5 rft

50 lateral jumps over dumbbells or double unders

20 sdhp, 2x 35/25lb dbs

20 v-ups

25 burpees

Comment URL copied!
Anna Jones
October 14th, 2019 at 4:14 pm

Thanks for the subs, much appreciated. No rower, no GHD, and far from numerous DUs.

Comment URL copied!
Roger Lee
October 16th, 2019 at 5:13 am

Thanks for the sub as well. Planned to run 400m. What a relief😂😂

Comment URL copied!
Jeannie Zuck
October 14th, 2019 at 12:06 am
Commented on: Course Photos | Oct. 7 - Oct. 13, 2019

Celebrated a lot of learning at my L2 in Grand Blanc, MI!

Comment URL copied!
pablo cervigni
October 14th, 2019 at 12:42 am

Great to meet you Jeannie, you are awesome!!

Comment URL copied!
Thomas Zuck
October 14th, 2019 at 12:04 am
Commented on: Course Photos | Oct. 7 - Oct. 13, 2019

That L2 in Grand Blanc looks great!

Comment URL copied!
pablo cervigni
October 14th, 2019 at 12:41 am

Thomas, I hope you are doing Greta!

Comment URL copied!
pablo cervigni
October 14th, 2019 at 12:42 am

Great!

Comment URL copied!
Juan Acevedo
October 14th, 2019 at 12:03 am
Commented on: 191014

INTENDED STIMULUS

.

This is a fun, longer beastly grind. The movements are all complementary and will hit your system in all different aspects. The high-pulls and the row mechanics are very similar. The difference in your body's position with respect to the ground means that the whole back of it will end up working hard. The sit-ups and the double-unders are front-of-the-body dominant. Both have a ballistic aspect to it, both will require your core to work hard. During the jumps, the the core's task is to keep a relaxed tension on your torso so that there is good balance and rhythm. For the sit-ups, the mission is to flex your body at the hip joint violently. Just like with the other two movements, these two tasks complement each other and will make this a very global core workout too. Finally, take into consideration that the row and the jumping are on the aerobic side of life, and the sumos and the GHD are on the anaerobic side of life. Both energy systems will hurt. Yes! This is a beast! But a fun one. There is enough variety to be able to keep moving, and the reps are such that nothing gets too long. It should not. Choose a load in the barbells that allows you to "row" through these sets. Pick a number of double-unders you can definitely do unbroken, maybe that's not what happens, but you could do them unbroken. If scaling to single-unders, apply the same logic and pick something you can do in around 45-60 seconds. For the rower, choose a number of calories you can comfortably complete under 1:00 for the first two rounds. After that, you should be able to complete them within that same window but maybe not so comfortably. For the GHD, choose a number you can also do within a minute, with at most one break per set. If not proficient with the GHD machine, don't underestimate the power of the AbMat sit-up. Aim your scaling so that you can complete each round in around five minutes. Keep the number of reps very similar. Today's strategy is simple: start easy, keep the pace, and finish strong!


OPTION 1

5 rounds for time of:


40 double-unders

16 sumo deadlift high-pulls

16 GHD sit-ups

16 calories on the rower


♀ 55 lb. ♂ 75 lb.

Work load reduction: ~20%


OPTION 2

5 rounds for time of:


60 single-unders

20 sumo deadlift high-pulls

20 AbMat sit-ups

14 calories on the rower


♀ 40 lb. ♂ 55 lb.

Work load reduction: ~30%


OPTION 3

5 rounds for time of:


40 single-unders

16 sumo deadlift high-pulls

16 AbMat sit-ups

12 calories on the rower


♀ 40 lb. ♂ 55 lb.

Work load reduction: ~40%

Comment URL copied!
David Smith
October 14th, 2019 at 1:02 am

Would you say a straight legged abmat sit up is the better sub for GHD? (Versus knees out)

Comment URL copied!
Juan Acevedo
October 14th, 2019 at 6:13 pm

Oof that is a hard question. Well in the GHD you can, and must actually use a violent knee extension, not just abs and hips flexion. I think the straight legs might give you a little more of that, but because of the decreased range of motion, it will just lower the recruitment of the abs... This is a good question. Let me think about it a little longer.

Comment URL copied!