CrossFit | 191110
Sunday

191110

Workout of the Day

80

4 rounds for time of:

Run 400 m
50 walking lunges

Post time to comments.

Sugary Drink Ban Tied to Health Improvements at Medical Center

"In recent years, hospitals and medical centers across the country have stopped selling sugar-sweetened beverages in an effort to reduce obesity and diabetes. Now a new study carried out at the University of California, San Francisco, has documented the health impact of a soda sales ban on its employees. Ten months after a sales ban went into effect, U.C.S.F. workers who tended to drink a lot of sugary beverages had cut their daily intake by about half. By the end of the study period, the group had, on average, reduced their waist sizes and belly fat, though they did not see any changes in their body mass index. Those who cut back on sugary beverages also tended to see improvements in insulin resistance, a risk factor for Type 2 diabetes."

Read the articleSugary Drink Ban Tied to Health Improvements at Medical Center

Comments on 191110

80 Comments

Comment thread URL copied!
Doug Brubacher
September 6th, 2021 at 11:31 pm
Commented on: 191110

CFWUx1

19:44

Comment URL copied!
Shawn Hakimi
April 29th, 2020 at 7:48 pm
Commented on: 191110

13:14 Rx'd


Might re-do this one.

Comment URL copied!
Shawn Hakimi
May 2nd, 2020 at 3:36 pm

I re-did this one today, and think my time is better representative of my workout. The first try was a bit short of 400m. This time I had better form on the lunges.


13:31 Rx'd

Comment URL copied!
Shawn Hakimi
May 13th, 2020 at 9:38 pm

Another covid re do


this time at a track


13:10 Rx'd

(edited)
Comment URL copied!
Kury Akin
February 25th, 2020 at 2:35 pm
Commented on: 191110

15:23. 40 sdlhp@20kg, 40 walking lunges through house. Bad knee.

Comment URL copied!
Clint Michael
December 24th, 2019 at 7:29 pm
Commented on: 191110

16:16

Comment URL copied!
Cy Azizi
December 13th, 2019 at 10:50 pm
Commented on: 191110

15:35

Comment URL copied!
Jeff Chalfant
December 1st, 2019 at 9:05 pm
Commented on: 191110

14:16 rxd. Runs started slow, got slower because of lunges and asthma. Lunges were pretty much unbroken except for turning around 3 times per round.

Comment URL copied!
Nate Gordon
November 29th, 2019 at 12:26 pm
Commented on: 191110

13:51

Comment URL copied!
Hank McKibban
November 24th, 2019 at 1:07 pm
Commented on: 191110

14:29 rx

Comment URL copied!
Geoffroy Castelnau
November 18th, 2019 at 7:23 pm
Commented on: 191110

15:31

Rx

M / 40yo / 176cm / 71kg

Comment URL copied!
Morgan Greene
November 18th, 2019 at 1:15 pm
Commented on: 191110

13:03

Comment URL copied!
Scott Jacobson
November 15th, 2019 at 10:27 pm
Commented on: 191110

5’8” / 169 lb / 21 / M


Rx’d 13 minutes

Comment URL copied!
Adam King
November 15th, 2019 at 5:56 pm
Commented on: 191110

Completed 2019-11-15

16:57

Comment URL copied!
Christopher Voght
November 14th, 2019 at 10:29 pm
Commented on: 191110

14:58 Rx

On treadmill

Comment URL copied!
Shane Azizi
November 14th, 2019 at 10:25 pm
Commented on: 191110

17:11 Rx

Comment URL copied!
Randy Long
November 14th, 2019 at 4:58 pm
Commented on: 191110

14:24 Rx.

Comment URL copied!
Viktor Wachtler
November 14th, 2019 at 1:33 pm
Commented on: 191110

14:41

43/1.78m/75kg

Comment URL copied!
Robert Cassels
November 14th, 2019 at 2:15 am
Commented on: 191110

16:57 treadmill with a 3% incline

Comment URL copied!
Matt Duplessis
November 13th, 2019 at 1:44 pm
Commented on: 191110

M/31/5'9/180


13:50 (subbed 800m C2 Bike & stationary lunges)

Comment URL copied!
Troy Bruun
November 12th, 2019 at 11:41 pm
Commented on: 191110

11-11-19

13:15 Rx

Comment URL copied!
Christian Simpson
November 12th, 2019 at 10:25 pm
Commented on: 191110

15:29 rx

Comment URL copied!
Grace Patenaude
November 12th, 2019 at 7:43 pm
Commented on: 191110

Performed this one today (reversed the order from yesterday)

16:36:38 as prescribed but used the indoor treadmill at 6.5 speed. Hopefully I will recover my legs enough depending on tomorrow’s WOD. Thank you CrossFit, the best thing that ever happened to fitness and beyond since your formation almost two decades ago (or when you were still a concept in 1974)

Comment URL copied!
Matthew Aukstikalnes
November 12th, 2019 at 7:12 pm
Commented on: 191110

14:20. Indoors using a Zero Runner.

Comment URL copied!
Chris Cheney
November 12th, 2019 at 5:38 pm
Commented on: 191110

Rx - On treadmill with 0.5% incline


12.07


400m splits

1.32

1.36

1.40

1.42


I think you loose at least a minute waiting for the treadmill to wind up each time. So frustrating

Comment URL copied!
Jaytice Washington
November 12th, 2019 at 4:46 pm
Commented on: 191110

12:17

The last two 400’s were hard!

Comment URL copied!
Joseph Alaimo
November 12th, 2019 at 3:54 pm
Commented on: 191110

13:01 RX

True form runner

Comment URL copied!
Bridget Deschner
November 12th, 2019 at 2:19 pm
Commented on: 191110

RX'd


17:15


Inside on treadmill. Had to keep increasing speed each round, surprised myself with how my running abilities have increased lately.

Comment URL copied!
Erick Daniel De León
November 12th, 2019 at 2:00 pm
Commented on: 191110

22minutes as Rx...

Not bad thinking that i am recovery about a back injury. Well Done Everybody...#Crossfit #CrossfitLife

Comment URL copied!
Kevin Marshall
November 12th, 2019 at 4:04 am
Commented on: 191110

Scaled to rower 500m

16:28

Comment URL copied!
Jim Rix
November 12th, 2019 at 1:38 am
Commented on: 191110

15:15

Comment URL copied!
Scott MacArthur
November 12th, 2019 at 1:15 am
Commented on: 191110

Scaled

3 round 400m run, 36 WL

10:51

Comment URL copied!
Shaun Stapleton
November 12th, 2019 at 1:12 am
Commented on: 191110

35/5’9/195/M


14:59 Rx, holy quads

Comment URL copied!
Coastie Nick
November 11th, 2019 at 11:27 pm
Commented on: 191110

14:50 Rx’d

Comment URL copied!
Candace Mobley
November 11th, 2019 at 9:15 pm
Commented on: 191110

Scaled to:

4RFT

400m row

50 reverse lunges


Time: 20:05

*And first time back doing CF in about 4 years. OUCH!

Comment URL copied!
Michele Meschini
November 11th, 2019 at 8:41 pm
Commented on: 191110

16'30"

Comment URL copied!
Claire Fiddian-Green
November 11th, 2019 at 12:46 pm
Commented on: 191110

16:31 Rx. Completed after 191111 WOD and 5 minutes rest. Wow! Packs a punch.

Comment URL copied!
Amanda McDowell
November 11th, 2019 at 1:47 am
Commented on: 191110

Treadmill, walking lunges. 16’09”. Gonna be sore tomorrow!

Comment URL copied!
Randy Sigman
November 11th, 2019 at 12:56 am
Commented on: 191110

19:20

(500m skierg)

Comment URL copied!
Brady Ratzlaff
November 11th, 2019 at 12:20 am
Commented on: 191110

23:15

Added 25lb Bulgarian bag and 60 lunges instead of 50

Comment URL copied!
Js Smith
November 10th, 2019 at 10:56 pm
Commented on: 191110

Scaled to 4r of: 400m & 30 walking lunges

19:14.72

Cash in& cash out: 2r 100m & 20 walking lunges


Rough combo for these cranky knees. #stairssuck

Comment URL copied!
Stacey Thompkins
November 10th, 2019 at 10:50 pm
Commented on: 191110

M/45/6'2"/180#


Treadmill runs 2% incline the rest as rx'd

13:22

Comment URL copied!
Jeffrey Howard
November 10th, 2019 at 9:44 pm
Commented on: 191110

11:44 - Rx

Comment URL copied!
Blas Raventos
November 10th, 2019 at 9:41 pm
Commented on: 191110

12:52

Comment URL copied!
Steven Broz
November 10th, 2019 at 9:27 pm
Commented on: 191110

Scaled to 200 m run and 10 walking lunges. 7:42.

Comment URL copied!
Matthew Letarte
November 10th, 2019 at 9:21 pm
Commented on: 191110

11:43 Rx

Comment URL copied!
Matthew Letarte
November 10th, 2019 at 10:03 pm

400 splits were 1:30/1:30/1:40/1:40

Comment URL copied!
Jim Rix
November 12th, 2019 at 1:39 am

Great time.

Comment URL copied!
JOHN MILLER
November 10th, 2019 at 8:49 pm
Commented on: 191110

18:52

Comment URL copied!
JOHN MILLER
November 10th, 2019 at 8:49 pm

First CrossFit workout ever. :)

Comment URL copied!
Sebastien Fitzpatrick
November 10th, 2019 at 9:21 pm

Nice job. This is a great one to be introduced to.

Comment URL copied!
Matthew Letarte
November 10th, 2019 at 9:21 pm

Welcome! Good job

Comment URL copied!
Js Smith
November 10th, 2019 at 10:55 pm

Wahoo! Good job & welcome 😃

Comment URL copied!
Nicole Deaver
November 11th, 2019 at 3:47 am

Nice work & welcome!

Comment URL copied!
Clay Simmonds
November 10th, 2019 at 8:23 pm
Commented on: 191110

13:50 rx’d. Ran hard! Lunges were good.

Comment URL copied!
Dave DeCoste
November 10th, 2019 at 8:17 pm
Commented on: 191110

14:59 Rx

Comment URL copied!
Steve Day
November 10th, 2019 at 8:05 pm
Commented on: 191110

12:28 Rx

Treadmill @ 1% incline

Comment URL copied!
Mike Andridge
November 10th, 2019 at 5:14 pm
Commented on: 191110

rx

16:36

m/49/175

Comment URL copied!
Steven Odom
November 10th, 2019 at 5:10 pm
Commented on: 191110

12:09

Used a treadmill for the run

Comment URL copied!
Matthew Hice
November 10th, 2019 at 4:47 pm
Commented on: 191110

18:45

Comment URL copied!
Nicole Deaver
November 10th, 2019 at 3:38 pm
Commented on: 191110

15:48 Rx


But I alternated Rds of 50 walking lunges & 50 jumping lunges for fun

Comment URL copied!
Js Smith
November 10th, 2019 at 10:54 pm

We need to adjust your definition of fun. Haha! Nice job!

Comment URL copied!
Mike Andridge
November 11th, 2019 at 12:03 am

I was thinking the same thing Js...:)

Comment URL copied!
Nicole Deaver
November 11th, 2019 at 3:48 am

🤣

Comment URL copied!
David Geert Van Dijcke
November 10th, 2019 at 2:41 pm
Commented on: 191110

14:11 Rx

Comment URL copied!
Russell Albrycht
November 10th, 2019 at 2:28 pm
Commented on: 191110

17:38, 400 m row, 20 split squats per leg, 4 rounds

Comment URL copied!
Sebastien Fitzpatrick
November 10th, 2019 at 2:27 pm
Commented on: 191110

12:13 Rx


No rest. I pushed really hard on the run. The first run was 1:40-ish, last run was probably 2:00, but still felt really really hard.

Comment URL copied!
Michael Arko
November 10th, 2019 at 2:10 pm
Commented on: 191110

Rx 13:10

Comment URL copied!
Stephen Decoteau
November 10th, 2019 at 2:02 pm
Commented on: 191110

15:08 RX

Comment URL copied!
Giuseppe Petrillo
November 10th, 2019 at 10:56 am
Commented on: 191110

13:19 rx

Comment URL copied!
Valentin Gonczy
November 10th, 2019 at 10:31 am
Commented on: 191110

16:13 Rx'd

Comment URL copied!
Hendrik Bünzen
November 10th, 2019 at 9:42 am
Commented on: 191110

15:01 rx’d

Comment URL copied!
Chris Sinagoga
November 10th, 2019 at 3:31 am
Commented on: 191110

Champions Club Scaling Notes


RANT

I'm a big fan of these workouts. We have used them for our track teams for the last 10 years. Great way to add the effect of dead legs without having to run miles and miles. Real game-changer in that respect. As for this, Just A Workout. Just make the lunges unbroken or your workout is done.


I SHOULD TRY THIS AS RX'D IF: I have a pulse


FIRST TIME WITH CROSSFIT VERSION: as listed, just make sure to leave time for a long cool down. Kick a soccer ball, jog a bit, mop the floors, anything to keep moving for about 20-30 minutes.


GROUP VERSION: as is, unbroken or workout is done


INJURY VERSION:

Themes are: stamina, more stamina, locomotion, unilateral loading, squatting. Pick one movement that fits those categories and do 4 sets of max reps in 2 minutes with a 4 minute rest in between.


WARMUP

Kip - prep for hip extension

Jump rope - always plus running prep

Pistol - lunge and run prep

Handstand walk - falling prep for running

Hollow rock - midline prep


GENERAL FEAR LEVEL: 7

Comment URL copied!
Erica McLean
November 10th, 2019 at 10:35 pm

19:50 rx. Lots of gas left so I need to learn how to pace run.

Comment URL copied!
Chris Sinagoga
November 11th, 2019 at 6:20 pm

Don't pace would be my input if you were looking for it. Go out faster than what you think you're capable of and if you die out, you die out. It's just a workout.

Comment URL copied!
Bryan Rosen
November 10th, 2019 at 2:28 am
Commented on: 191110

Warm up for 191110:

GENERAL WARM-UP


3 rounds of:

Run 100 meters

10 meters of high knees

10 meters of butt-kickers

Rest 30 seconds


2 rounds of:

30-second squat hold

10 walking lunges with a long stride


SKILL PRACTICE


EMOM 6

5-15 double-unders or attempts


SPECIFIC WARM-UP


2 sets of 5 goblet squats

1 set of 10 slow and controlled walking lunges

1 set of 10 walking lunges with dumbbell in goblet hold

1 set of 10 walking lunges + 100-m run

Comment URL copied!
Sebastian Pemsel
November 10th, 2019 at 9:02 pm

Thanks for the warmups! I do them as often as I can!

Comment URL copied!
Amanda McDowell
November 10th, 2019 at 10:43 pm

Thx for the warmup!

Comment URL copied!
Steven Thunander
November 10th, 2019 at 1:17 am
Commented on: 191110

Globo scale: as rxed. Sub for run are 500m run, 27 cal assault bike, 20 10m shuttle sprints, or 20 burpees and 40 double unders or tuck jumps per round. If you don't have space for the walking lunges, do 50 reverse lunges or jumping lunges per round.

Comment URL copied!
Juan Acevedo
November 10th, 2019 at 1:02 am
Commented on: 191110

INTENDED STIMULUS

.

The observation that difficulty is relative to the person is undeniable. What is harder to accept is that difficulty is ultimately dependent on your effort and your standards. Use this workout as a reminder of that. You can think this is simple and go through the motions. You can ditch it for a strength session. Or you can decide on how you will attack this workout so that it makes you a better athlete. The choice is yours, and it will determine the difficulty. Scaling is easy today. Choose a distance you can push on the run. Choose a meaty number of lunges you can hammer. Commit to excellent mechanics on both movements and go for it. Today is a great day to track your lap times and to learn about your pacing. Become a better athlete!



▶ OPTION 1

4 rounds for time of:

Run 400m

40 Walking Lunges


▶ OPTION 2

4 rounds for time of:

Run 300m

30 Walking Lunges


▶ OPTION 3

4 rounds for time of:

Run 200m

30 Lunges in place

Comment URL copied!