CrossFit | 191113
Wednesday

191113

Workout of the Day

82

5 rounds for time of:

30 wall-ball shots
30 box jumps

♀ 14-lb. ball to 9 ft., 20-in. box
♂ 20-lb. ball to 10 ft., 24-in. box

Post time to comments.

It's the Insulin Resistance, Stupid: Part 7

Prof. Timothy Noakes explicates the most persuasive critiques of Ancel Keys’ claim that dietary fat causes coronary heart disease. First among these is one by two of Keys’ contemporaries, Jacob Yerushalmy and Herman Hilleboe, who warned, "No matter how plausible such an association may appear, it is not in itself proof of a cause-effect relationship. ... But quotation and repetition of the suggestive association soon creates the impression that the relationship is truly valid, and ultimately it acquires status as a supporting link in a chain of presumed proof." Noakes claims quotation and repetition became the hallmark of the method by which Keys convinced the world his hypothesis was the singular truth, thereby altering the trajectory of 70 years of medical practice and dietary guidelines and contributing to the global obesity epidemic.

Read MoreIt's the Insulin Resistance, Stupid: Part 7

Comments on 191113

82 Comments

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Kang Gyeong Ho
November 11th, 2021 at 10:35 am
Commented on: 191113

남(m)/46(Korean age 46 Western age 46)/171cm/94kg/211111/

5 rounds for time of:

30 wall-ball shots

30 box jumps

♀ 14-lb. ball to 9 ft., 20-in. box

♂ 20-lb. ball to 10 ft., 24-in. box

Post time to comments./

30분만 실시함/

3라운드+ 월볼샷 14회/

목요일 저녁와드

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Doug Brubacher
September 6th, 2021 at 11:12 pm
Commented on: 191113

CFWUx2 sub wb for pus/dips

30:33

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Kury Akin
February 29th, 2020 at 10:01 am
Commented on: 191113

13:02. Scaled/subbed for knee injury. Five rounds throwing 9kg bag to 8-9' and 60 double unders.

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Clint Michael
December 28th, 2019 at 7:02 pm
Commented on: 191113

28:09 Rx’d

What a nice little chipper.

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Jeff Chalfant
December 5th, 2019 at 12:09 am
Commented on: 191113

20:20 rxd broke first round of wb 20-10 even though I wasn’t feeling gassed. All other rounds 12-10-8 box jumps in sets of 5-15 almost all rebounding. No ankle trouble doing this, which speaks to properly scaled consistency. Really pushed the last round even though a side ache had set in.


190/lvl40/69.5”

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Cy Azizi
December 4th, 2019 at 6:32 pm
Commented on: 191113

36:03

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Morgan Greene
November 26th, 2019 at 2:11 pm
Commented on: 191113

18:15

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Kevin Marshall
November 20th, 2019 at 10:29 pm
Commented on: 191113

Rx 18:58

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Randy Long
November 20th, 2019 at 2:49 pm
Commented on: 191113

20:13. 9’ wall ball otherwise Rx

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Il Xlll
November 20th, 2019 at 1:20 am
Commented on: 191113

19:57

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Eric Son
November 17th, 2019 at 10:32 am
Commented on: 191113

https://youtu.be/rO0N_zuGJTU

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Shane Azizi
November 16th, 2019 at 3:57 pm
Commented on: 191113

24:26 Rx

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Gregory Vescera
November 16th, 2019 at 12:38 pm
Commented on: 191113

19:59 Rx. Thank you Bryan Rosen for the warmup!!

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Scott Jacobson
November 16th, 2019 at 12:02 am
Commented on: 191113

5’8” / 169 lb / 21 / M


Rx’d 17:20

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Joseph Alaimo
November 15th, 2019 at 4:53 pm
Commented on: 191113

15:05 RX

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Claire Fiddian-Green
November 15th, 2019 at 11:34 am
Commented on: 191113

17:10 Rx. Completed 191115.

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Chase Hiland
November 14th, 2019 at 10:58 pm
Commented on: 191113

M/35/5'10/190


Rx'd 19:45

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Bridget Deschner
November 14th, 2019 at 9:59 pm
Commented on: 191113

20" box

15# dumbbell thrusters

19:01


The lungs definitely burned more than the legs on this one.

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Nate Gordon
November 14th, 2019 at 9:33 pm
Commented on: 191113

15:34

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Jonas Malady
November 14th, 2019 at 2:30 pm
Commented on: 191113

Scaled - 3 Rounds (time crunch)


8 lb med ball and 18 inch box jump

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Nathaniel Robichaud
November 14th, 2019 at 11:58 am
Commented on: 191113

Used 30' box, 20lbs DBs thrusters

18:01

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Dustin Trimble
November 14th, 2019 at 9:25 am
Commented on: 191113

15:59 Rx

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Gabriel Candelaria
November 14th, 2019 at 3:51 am
Commented on: 191113

Male/38/5'4"/160

Due to time constraint, I was only able to due half RXd.

5 rft

15 20lbs wall shot

15 24in box jump

15:40

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Jessica Mullins
November 14th, 2019 at 2:54 am
Commented on: 191113

F/5'6/185/39

5 rounds

30 wall ball shots

30 step ups

15lb smash ball

19:54

Each set of wall ball shots was unbroken!!!

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Js Smith
November 14th, 2019 at 2:49 am
Commented on: 191113

Scaled to 5 r/t of:

25 wall-ball shots, 15#

25 box step-ups, 16”

16:24

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Andres Bejarano
November 14th, 2019 at 2:06 am
Commented on: 191113

RXed

24:20

12lb WBS

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Antonio Larco
November 14th, 2019 at 12:40 am
Commented on: 191113

27:47 rx i

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Colby Swartz
November 14th, 2019 at 12:34 am
Commented on: 191113

substituted wall-ball shots for BB Thrusters

5 RD'S in 37 minutes

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Jeffrey Howard
November 14th, 2019 at 12:34 am
Commented on: 191113

14:55 - Rx

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Corey Newman
November 13th, 2019 at 11:21 pm
Commented on: 191113

5 Rounds in 27 minutes.

Wall balls shots with 5kg, new to crossfit training so this was first time doing these

30 box jumps on a 24 inch box

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Robert Cassels
November 13th, 2019 at 11:13 pm
Commented on: 191113

21:08 rx

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Troy Bruun
November 13th, 2019 at 10:59 pm
Commented on: 191113

5 reds: 15:30

30 Medball Thruster (20lbs)

30 Box Jump (24”)

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Christopher Voght
November 13th, 2019 at 10:45 pm
Commented on: 191113

5 rounds for time of:


30 wall-ball shots

30 box jumps


♂ 20-lb. ball to 10 ft., 24-in. box


18:49

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Blas Raventos
November 13th, 2019 at 10:17 pm
Commented on: 191113

17:05

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Giuseppe Petrillo
November 13th, 2019 at 9:47 pm
Commented on: 191113

15:17

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Evan Saber
November 13th, 2019 at 9:36 pm
Commented on: 191113

25:22 RX

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Daniel Orozco
November 13th, 2019 at 8:57 pm
Commented on: 191113

Subbed wall balls with 12kg kettlebell thruster

Subbed jumps with step ups ( injured ankle).

14:34

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Daniel Orozco
November 13th, 2019 at 8:58 pm

I feel I should have used the 16kg kettlebell instead.

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Nicole Deaver
November 13th, 2019 at 8:47 pm
Commented on: 191113

16:58 Rx, all but only have a 10# ball

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Coastie Nick
November 13th, 2019 at 8:31 pm
Commented on: 191113

19:03 Rx’d

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Hank McKibban
November 13th, 2019 at 6:33 pm
Commented on: 191113

18:34 rx

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Pedro Molina
November 13th, 2019 at 6:32 pm
Commented on: 191113

3 rounds rx. Time cap 20 min.

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Matthew Aukstikalnes
November 13th, 2019 at 6:06 pm
Commented on: 191113

30 barbell thrusters. 20 bench jump over, 5 rds 15.40. Ugh

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Scott MacArthur
November 13th, 2019 at 5:59 pm
Commented on: 191113

4 rounds at FS210. 17:55

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Jaytice Washington
November 13th, 2019 at 5:47 pm
Commented on: 191113

16:09 RX

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Steve Day
November 13th, 2019 at 5:02 pm
Commented on: 191113

5 rounds for time of:

30 box jumps - 20"

30 dumbbell thrusters - (2) 20lb DBs


16:26

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Christian Simpson
November 13th, 2019 at 4:52 pm
Commented on: 191113

Rx...34:38


Maybe doing quarter mile sprints and 200 lunges wasn't a good idea for yesterday!

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Stacey Thompkins
November 13th, 2019 at 4:19 pm
Commented on: 191113

M/45/6'2"/180#


Rx'd

18:28

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Hendrik Bünzen
November 13th, 2019 at 4:06 pm
Commented on: 191113

20:43 rx’d

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Steven Odom
November 13th, 2019 at 3:50 pm
Commented on: 191113

Rx’ed

17:10

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Eric O'Connor
November 13th, 2019 at 3:39 pm
Commented on: 191113

So this is essentially the workout “Kelly” without the running. I actually think this workout might be harder though! Here are some scaling thoughts:


Wall-ball Shots: I consider the volume of this movement to be fairly high and made to be very difficult when combined with the box jumps. I anticipate that I will need to reduce the reps, load of the ball, or height of the toss for a lot of athletes to maintain consistency and range of motion. I will likely do this on an individual basis. I will also give some time guidelines or limit sets to complete the reps on each round. For example, spend no longer than 2:30 on any round of wall-balls or only allow 3 sets to complete the reps on any round.


Box Jumps: I consider the volume to high and made to be extra difficult due to the wall balls! I will have athletes utilize heights that will allow for the 30 reps, in a round, to take no longer than 2:30-3:00 to complete. For some athletes, a box jump of just couple of inches can be a major achievement. I will not substitute a step-up, as I care more about jumping function of the movement and not the height today.

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Grace Patenaude
November 13th, 2019 at 4:20 pm

Agreed; I’ve done Kelly many times before and the running portion was my break to shake off or loosen up my legs. I will definitely scale the reps.

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Nicolas Krohn
November 13th, 2019 at 3:32 pm
Commented on: 191113

18:59 rx

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Jim Rix
November 13th, 2019 at 2:36 pm
Commented on: 191113

Scaled to 20 reps.

15:15

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Jim Rix
November 13th, 2019 at 2:39 pm

Box jump ups, full extension at the top, then step downs, as always for me.

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Michael Arko
November 13th, 2019 at 2:25 pm
Commented on: 191113

2 x 16lbs DB thrusters, 24" box

17:05


Taking trainers' advice, I generally did not stand up at the top of the box jump. I made sure I'd landed cleanly and then I descended quickly, before I'd fully extended knees/hips. That saved a lot of time!

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Ashley Cook
November 13th, 2019 at 2:22 pm
Commented on: 191113

I’m new to CrossFit. Only been doing some of the workouts for about a month. This one sucked!!! I aimed to complete all 5 rounds in under 17 min but only completed 4 rounds in under 17 mins :(

Only have a 12lb med ball and used 20in box.

Completed 5 rounds in 21 mins.

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Matthew Letarte
November 13th, 2019 at 2:15 pm
Commented on: 191113

12:55, scaled to 20 box jumps, otherwise RX.

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Tripp Starling
November 13th, 2019 at 2:10 pm
Commented on: 191113

rx 23:17

moving slow. redid 20.5 on Sunday so lots of wall balls in the last few days. did wall balls in sets of 5. slow box jumps, step down, just tried to keep moving.

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Ariel Cañas
November 13th, 2019 at 1:54 pm
Commented on: 191113

17:55 sacled

I did

5RFT:

25 box jumps 24"

25 wall balls


25lb ball (10kg)

10Ft target

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Steven Broz
November 13th, 2019 at 1:28 pm
Commented on: 191113

Hotel gym: 3 x (30 d.b. Thrusters 10# + box jumps 12”) in 12:01

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Erik Dresner
November 13th, 2019 at 1:16 pm
Commented on: 191113

17:56 Rx

Broke WB into three sets that varied each round


Definitely a Shut Up and Do It WOD for me. I was going to sub in Jackie, then I thought about why I didn’t want to do this one and my answer was high volume sets. Because I hate them, I did it so I could focus on them.


Getting used to high volume sets means I absolutely crush low volume sets in the future.

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Jacob Cram
November 13th, 2019 at 1:11 pm
Commented on: 191113

16:46. Switched to 20" box after rounds 2

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Clay Simmonds
November 13th, 2019 at 1:01 pm
Commented on: 191113

13:58 rx’d . Did step ups. Have a great day all.

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Claire Fiddian-Green
November 13th, 2019 at 12:17 pm
Commented on: 191113

Subbed CF Mayhem:

Front Squat 5@ 115, 120, 120, 125, 125 lb.

Bench Press 5x5 @ 85 lb.

Diane in 5:59 (21-15-9 Rx Deadlifts at 155 lb., for HSPU scaled to box HSPU).

Well below freezing in my garage; will do wall-ball shots when it warms up a bit.

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Dave DeCoste
November 13th, 2019 at 11:57 am
Commented on: 191113

20:06 Rx

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Sebastien Fitzpatrick
November 13th, 2019 at 11:44 am
Commented on: 191113

19:35 Rx

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QiHui Xing
November 13th, 2019 at 11:31 am
Commented on: 191113

13'39'' RX

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Jaytice Washington
November 13th, 2019 at 5:47 pm

Beast.

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joseph griffin
November 13th, 2019 at 10:22 am
Commented on: 191113

27:22 rx'd

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Amedeo Alessio Cerea
November 13th, 2019 at 10:22 am
Commented on: 191113

4 rounds + 20 wall ball shots

Rx

Time cap 17’

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Adian Hendriks
November 13th, 2019 at 6:19 am
Commented on: 191113

Beginner in crossfit, signed up today on the website. First time doing one of the exercises.

Done;

5 rounds:

30 wall-ball shots with 10kg ball

30 box jumps 24in

Time: 23:47,98

Ejoyed it think I can rest less and the 10kg ball should have been 9kg

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Sebastien Fitzpatrick
November 13th, 2019 at 11:45 am

That’s a pretty good effort for your first metcon workout.

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Ariel Cañas
November 13th, 2019 at 1:55 pm

Good job

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Adian Hendriks
November 13th, 2019 at 2:11 pm

Thank you Sebastien and Ariel

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Grace Patenaude
November 13th, 2019 at 3:00 am
Commented on: 191113

Ouch but I’ll do it anyways! Goodbye LEGS!

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Grace Patenaude
November 15th, 2019 at 12:00 am

Humbly followed Steven Thunander’s DB thruster scaling suggestion, thank you Steven!


5 rounds at 25 reps on the Couplet.

11:37.57 (15# DBs, 15” Box Jumps so I could rebound from the ground with full extensions at the top).

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Grace Patenaude
November 15th, 2019 at 9:44 pm

^ completed 191114 adhering to main site cycle; took a rest day yesterday

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Bryan Rosen
November 13th, 2019 at 2:29 am
Commented on: 191113

Warm up for 191113:


GENERAL WARM-UP


2 rounds of:

1-minute of rowing

30-seconds of squat therapy squats

30-seconds of jumping jacks


SPECIFIC WARM-UP


Wall-ball shot

1 set of 5 goblet squats with medicine ball

1 set of 5 thrusters with medicine ball

2 sets of 5 wall-ball shots


Box jump

1 set of 5 broad jumps

2 sets of 5 box jumps to find intended workout height


Practice round

3 wall-ball shots

3 box jumps

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Juan Acevedo
November 13th, 2019 at 1:40 am
Commented on: 191113

INTENDED STIMULUS

.

Oh man! This is the benchmark Kelly, but without the 800 meter runs. It seems like that's a good thing on principle, but that is debatable. This is a medium distance effort that will make your legs burn as much as your lungs. The number of reps on each round is meant to be big, but not so much that this becomes a long workout. You want to get this done in around 14-17 minutes. When deciding on your scale, think about this as a 150 wall-balls + 150 box jumps for time. This will help you think clearly about the height of the box and a load on the ball. This perspective will also help you with deciding on a strategy. The aim today is to control the non-moving time. Track your rest, as well as your lap times. Breaking the sets is not a problem, as long as your rests are short and under your control. Watch your breathing and let this thing burn!



OPTION 1

Five rounds for time of:


25 wall ball shots

25 box jumps


♀ 14-lb. ball to 9-ft target, 20-in. box

♂ 20-lb.b all to 10-ft target, 24-in. box


OPTION 2

Five rounds for time of:


25 wall ball shots

25 box jumps


♀ 12-lb. ball to 9-ft target, 16-in. box

♂ 16-lb.b all to 10-ft target, 20-in. box


OPTION 3

Five rounds for time of:


25 wall ball shots

25 box jumps or step-ups


♀ 8-lb. ball to 9-ft target, 12-in. box

♂ 12-lb.b all to 10-ft target, 16-in. box

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Chris Sinagoga
November 13th, 2019 at 1:23 am
Commented on: 191113

Champions Club Scaling Notes


RANT:

I think full extension on box jumps is a standard that does not have to be followed very often. I have always been a fan of prioritizing position over range of motion, and the position on box jumps (feet together, knees apart, midline somewhat tight) is more important that how high the box is AND whether or not you stand up all the way on top of the box. Here's a workout highlight from a few years ago where we were doing box jumps with the "touch-and-go" technique and not getting full extension on top.

http://championsclub.squarespace.com/home/2017/5/15/beast-mode-college-freaks.html

The reason it wasn't a big deal was because standing up on top of the box would have taken away from the bouncing/elasticity we were aiming for.


I SHOULD TRY THIS AS RX'D IF: I can bounce up and down on the boxes with my feet staying together and my knees staying out. If not, lower the box.


GROUP VERSION: as is, stack up plates for most


FIRST TIME WITH CROSSFIT VERSION: same as group, take a 1:00 rest after each station is completed


INJURY VERSION:

Themes are jumping, jumping again, squatting, throwing, pushing, odd object, a devilish mix of stamina and endurance. Pick two movements out of those themes and go at it for 5 rounds, up the reps if the intensity can't be there


WARMUP

Jump rope (double under) - box jump prep

Squat - wallball prep

Push-up - wallball prep

Hollow rock - box jump prep

[insert thing you suck at]


GENERA: FEAR LEVEL: 7

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Steven Thunander
November 13th, 2019 at 1:19 am
Commented on: 191113

Globo scale-if you don't have a medicine ball, do dumbbell thrusters 15/20lbs. For the box jumps , you have options. 1. You can make a box using those stackable step things. 2. You can do jumps onto a bench or another stable object. 3. If that isn't available do 20 no touch bench jump overs per round. Bodyweight sub for wallballs are 20 burpees per round.

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