CFWUx2
8r +4thr

12R + 4r @40kg bb, toes to rings, DUs

358 reps
Rx’d 

30s du attempts. 8+4

14+2 rx’d. It’s very possible I forgot to tally a round the second to last round. First 2 rounds in 2m then started resting before thrusters or ttb. Did sets of 3 +3 ttb all the way through. 
Thrusters went surprisingly well for the weight especially given what I’ve done the past week/two days. Tried sets of 4 dumbbell thrusters at this weight this summer and 5 sets crushed me. 

Used 25# DB b/c that’s all I have (But prob would have just gone 35# if I had the choice).

17 rounds + through 4 TTB.

scaled to 35# DB thrusters and knees to elbows
10 + 4 thrusters

14 rds rx

274 reps Rx

13 rds + 4 thrusters = 446 reps

Completed 2019-10-28
35 lbs, knees to elbows, single unders
11 rounds

13 me. 12 wifey scaled kbs n heavy rope

M/34/5'10"/190

Rx'd 11 rounds  + 11 reps

Just not my workout. I suck on TTB and struggle to catch my breath post-DU. I'll recover on 20.3!

I am a practicing physician. This study is significant to me, control arm or not. What this study tells me, is that when I have a patient with T2D, they may benefit from a carb restricted, keto diet as presented in this paper. My patient might go from being a diabetic to a non diabetic, improve their lipid profile, and their LFTs. And when an L1 trainer reads this, or anyone else who is a T2D, or has a loved one with T2D, or has a client with T2D, this can be a solution for that person. This paper has major clinical relevance. (Oh, and I still have the option of meds and surgery if I want to wait for that control arm). 

Rx
9 rounds plus 2 DB thrusters
308 reps

13 rounds (95lb barbell thruster)

Emilio, 

Agree with Henrik? What on the stupid part or the fucking rude part? 

Since you’re weighing in it must be the stupid part. (Henrik thinks this is the wrong place to have these conversations because we aren’t smart enough.) 

I think Clarke addressed the issue of a lack of control for this intervention well enough that Henrik owes apology for a baseless response and being a dick at the same time. You can be wrong here, and you can be a dick. Don’t try both at the same time. 

“This weight loss alone could probably explain this impressive results”, you offer. We see weight gain and similar results though less often. To this we could say, “This weight gain alone could probably explain this (these) impressive results!” The empiricist in me tells me that you need a better theory. 

And then there’s this: 

“In addition, the restriction of carbohydrates generally implies an extremely high fat diet ... which can lead to extremely important systemic inflammations, which greatly favors metabolic diseases in the long term  (metabolic endotoxemia). In order to maximize their chances to being healthy, people should stick to the recommendations of Walter Willet (Eat, Drink and Be Healthy). This book 's recommendations are made on the best current scientific knowledge.”

I’m not sure quite where to start, but I can share with you that it’s not getting the attention it deserves because of the greater value to focusing on Henrik’s misunderstanding (thank you Clarke) and contention that we shouldn’t even be talking about these kinds of things in a place like this. 

Everyone is smarter here than to believe that anything published in peer review is going to be a “scientific revolution” on the subject of what we should eat, but…were thousands stupid enough to think that such a thing were likely the net result would be an unprecedented wave of health that would expose Walter Willet as still irrelevant. (He’s not been useful to the cause of reversing trends in chronic disease for decades. I cannot imagine having to read his book.) 

F/ 41/ 5’7”/ 173
16 rounds + 5 doubles RX

19+10 Rx. Really disappointed, really wanted 20 rounds. 

I'm pretty sure it was 16rds Rx (544 reps), though there's a 10% chance I miss counted and it was 15. All the time went into T2B as my grip gave out and I couldn't kip anymore...

10 rounds Rx for my 59 years

Liked it

I think only one round of the double unders was unbroken

11 rounds + 4 + 6 + 12
Rx

12+1 thruster 

Completed scaled version at my local affiliate. 25 rounds + 4 thrusters + 5 hanging knee-raises= 859 reps.

As rx'd, 16 rounds + 19 DU.

Ouch.  That was unpleasant.  Tried to a round each minute, but just wasn't possible - fell behind after the first round.  Alternated with unbroken T2B and breaking them 3-3.  Had a few trips on DUs, but pretty good for the most part.  Just a rough one.

46m/5'10"/180

17+4 rx’d

17 rds + 1 rep
Scaled/subbed to : 4 db thrusters (9kg each db) / 6 tuck-ups / 24 single-unders
M / 40yo / 176cm / 72kg

RX 13 rounds! 
Trash rope but my DUs are trash too! 😂
DUs messed my breathing up! T2B were my rest for sure. Unbroken on them! Thrusters were heavy, but got smoother as time went on. Had a couple “no reps” on my stronger movements which honesty makes me want to redo it! My bar is outside though & I’ve had to time this thing around the weather. Lots of rain!!! Today was the first day I could get it done. Really wanting to attack it tomorrow. No grips, or chalk! The last few rounds my sweat ran through my wrist wraps so I had to grip harder. Blew up my forearms right at the end. No tears! 👍🏽✋🏽 Or tears 😭! 😂 Pace was perfect out the gate, but I dumped the tank a little too early & the last rounds were pure survival mode! Love ❤️ that I got 312 DUs in one workout! 😉 Never knew I could do that! Most sets were 18 reps long...& all of them started with no single-unders. Much better than last year...thanks to some fabulous coaching at Power Monkey Camp 11!!!

Scaled - 16 Rounds (544) Reps
30lb DBs for the Thrusters and Single Unders

T2B was definitely my weak spot; had the core strength but grip was smoked!

Scaled 20# DB, knee raise, SU. 447 reps (13 rounds+4 thruster+1 raise).   46/F/5’1”/118

19+6 (652)

17 + 4 reps (35#, knee raises, SUs) 

Masters men/ scaled 24 rounds, ,6 reps 5'8", 170, 64 yo

Am also somewhere between Scaled & Rx for this one, and didn't have 50# DB in home gym. Definitely felt long at about the mid-way mark ;)

26 full rounds scaled = 884

16 rounds + 4 thrusters + 6 T2B.
Performed in a hotel gym with no rope.
25 lb. DB (with giant hard surface plates that bruised my wrists), T2B which turned to T2B attempts by round 9, jumping in place with double wrist turns to simulate double unders.
On Monday I’ll perform the scaled version for the Open. My DU are still unpredictable.

520 rx’d 

16+1. 

Age 46

Female rx, but I'm a dude.

15+4

514 reps

35-lb. dumbbells  
9 rounds

19+4 (35#,knee raises, single unders)

13, plus 4 plus 3.  and I really thought 18 or 20 rounds was achievable,  the dave castro gets me again!!

15 + 4 rxd

15+3 scaled

17 rounds + 29 reps = 607 reps
Rx
M/41/5’8”/160

SCALED 
13 Rounds @ 35#

if you don't have a bar can you do toes to rings???

8 rounds +4, I only have 30 lbs DB, everything else Rx

5’8” / 169 lb / 21 / M

Rx’d 10 rd + 8 reps
348 total reps

Still not a DU pro but I’m at least I’m getting more consistent with them

11 rounds + 1 rep. Rx

Globo scale: had to try before I posted, 510 reps rxed.  If you have a pullup bar you can do toes to bar/knee ups on and dumbbells of the correct weight,  and a jump rope, you can RX this.  Most Globos and some well equipped hotel and ship gyms should have the right equipment.   Don't forget to submit your scores at Games.crossfit.com by 5pm PST monday!  Also, if you can, drop into an affiliate.  Check out map.crossfit.com to find an affiliate nearest you.

If you are not officially doing the Open and want a workout, or do not have the requisite equipment and can't submit an official score,  subbing tuck jumps or lateral jumps over the dumbbells for double unders and V-ups for toes to bar is OK.  You can also scale the dumbbells as needed for thrusters. 

58 / 172

as rx'd Masters (35 lbs DB thrusters)

9 complete rounds - strained calf muscle on last rep - had some 2:30 left on clock so another round was in me except for 'the injury'

Rx’d - 20 rounds

Absolutely disgusting workout... 
18 rounds + 2 thrusters... 

Damn Son!
That was good! 
Left my cable at home so had to use a cheap and thick plastic jump rope.
RX’d - 15 rounds + 3 toes to bar.
517 reps

19 Rds Scaled

Since my DUs are more by chance than skill I did the scaled version. Thrusters could have been heavier though, and mixed in T2B & hanging knee raises. 

7 rounds, + 4 . 240 reps.. 35 lb scaled

Rx’d 
14 rds + 4 reps 

Scaled to 20kg/44lbs DB thrusters
Strict toes-to-bars
11 rounds
43/1.78m/75kg

13 eds + 10 reps (452 rep)  40lb db are the heaviest ones I've got in the garage, TTB done on rings.

Coming back from 3 week rest. Modified:
4 DB thrusters 35lb
6 pullups
10 V up leg raises
10 rounds in 18:30. 

14rds + 9 reps
4 KB Thrusters (35lbs)
6 T2B
24 DU’s
First WOD I’ve been able to keep consistent with the DU’s!

17+26 - 604 reps.   RX 🇩🇰

14 rounds rx

M/49/193cm/94kg

10 rounds completed in 20 minutes. 25lb DBs; knees to elbows and a mix of single and double unders to keep things moving. Another great workout.

M/45/6'2"/180#

Women's rx'd 
16 rds + 4 + 6

13 + 4 rx

M / Scaled
21 + 16
I find myself somewhere between scaled and RX every time!  I enjoyed this one!
50 / 5’9” / 178

Hi guys, I was going throught the WOD offered by crossfit.com and was wondering if they propose a scaled version everyday. If so, where can I find it ? thanks and good luck for 20.2 !

m/44

255 Reps Rx

Dry heaved over a trash can after last two rounds of thrusters.  Unfortunately I did this BEFORE work today.

2x36lbs dumbbells
14 rounds

Should have used even lighter DBs. The slowdown every time was on the switch from rope to DBs, when my wind was spent.

I truly love the fact that this organization provides literature and a place where others with more, less, or contrary information can come together and discuss their perspectives. Thanks for the added perspectives. They help those of us who are not experts better understand the range of the possible when reading studies like this one.

Masters, scaled to
4 DB thrusters, 35# DBs
6 TTB, arms in straps to prevent shoulder injury
50 single unders
10 rounds in 16:40

57/5'8"/160#

RX except for 30 lb dumbbells! (Bulging disk) this was a heavy breather for sure. Very humbling on the TTB for me :P

I plan to get my 20.2 on in the future and I’ll post again then. But for today...

“PEDRO 66”
3 rounds:
-22 Cal row
-22 STOH (95#)
-22 pullups
-22 back squats (95#)
-22 sit-ups

Buy out: 5 push-ups

31:11

rx
7 rnds plus
4 thrusters
6 TTB 
m/49/175
Just because I can rx a wod, doesn't mean I should.....
#stilllearningat49

M RX

455 Reps 

No control group....CF HQ, please stick to CrossFit and leave the science to the ones who know how to read scientific articles. You are are cherry picking, it is almost embarrassing

13 rounds +1 Rx

Had some left in the tank but was totally spent on toes to bar. Definitely my weak spot here. I was down to hitting singles on those, though I definitely felt stronger after all the L sit/GHD sit up work main site has been programming.

Any pointers on efficiency friends?

 Buckle up Spanky, this one is gonna hurt!

Soooooo pumped to do this!! I'm going to try and hold minute rounds for as long as humanly possible!! :O f/39/128

Warm up for 191018:
GENERAL WARM-UP

2 rounds of:
1-minute of single-unders (round 2: 30-seconds of double-unders)
10 counterbalance squats
10 burpee box jumps to a small box

SPECIFIC WARM-UP

Toes-to-bars
2 sets of 3 kip swings
2 sets of 1 kip swing + 1 feet to low target
2 sets of 1 kip swing + 1 feet to halfway-up target
2 sets of 1 kip swing + 1 feet to high target
2 sets of 3 toes to bars

Dumbbell Thruster
3 rounds of progression, performing 5 reps at each step:
Front squat
Push press (squat-width stance)
Thruster with 2-sec pause upon returning to shoulders
Cycled thrusters
*Start by using light dumbbells on the first set, increase the weight slightly on the second, and use the intended workout weight on the third set.
 
Practice round
4 dumbbell thrusters
6 toes-to-bars
24 double-unders

INTENDED STIMULUS
.
Nice one! It is open time. Today we celebrate fitness. Today let's find out where we are. Choose the scaling option that will give you the most information about your fitness. If you have been following mainsite for a while, then you are ready for this. We have been doing different versions of Cindy for months; this workout is just that. Today is about keeping within your capacity, moving well, and keeping your chill before attempting this watch the recap of Carol-Ann Reason-Thibault's performance. Her calm and mechanics are exactly what you want to channel today. Keep your chill!

OPTION 1
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 hanging knee-raises
24 single-unders
♀ 20-lb. dumbbells ♂ 35-lb. dumbbells 

OPTION 2
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 sit-ups
24 single-unders
♀ 15-lb. dumbbells ♂ 35-lb. dumbbells 

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