CrossFit | 191127
Wednesday

191127

Workout of the Day

61

For time:

100 L pull-ups

Post time to comments. | Compare to 150701.

Defining CrossFit, Part 2

5
power equation

For CrossFit, intensity is exactly equal to power. To calculate the average power for a given effort, we use force, distance, and time.

Read More

Dr. Malcolm Kendrick analyzes the hypothesis that atherosclerotic plaque develops when the rate of damage to the endothelium exceeds the body’s rate of healing. This means factors that can cause plaques to develop and grow accelerate endothelial damage, create larger and more difficult-to-clear thrombi, and/or impair healing. Kendrick provides examples of these factors — examples as diverse as sickle cell disease, taking immunosuppressants, and smoking — and claims this hypothesis for the cause of cardiovascular disease links risk factors that may not seem to have anything in common.

Read MoreWhat Causes Cardiovascular Disease? The Response to Injury Hypothesis, Part 3

Comments on 191127

68 Comments

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Hershel Praeger
May 3rd, 2021 at 1:35 am
Commented on: Defining CrossFit, Part 2

this is really helpful!

ty for publishing

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Jean-Christophe Cadeac
April 13th, 2020 at 4:20 pm
Commented on: Defining CrossFit, Part 2

In "The level of intensity at which a person works needs to be appropriate relative to their physical and psychological tolerances.", how would you translate it concretely? What outward signs are you relying on? (example: the person feels pain, the person has their heart rate reaching a threshold, the person has the muscles that heat up, etc.).

In this process of explaining the intensity, I think it is also important to qualify the feeling of the person. The intensity is physics as you describe it, but is also a matter of feeling.

It would help the coaches to perceive when it is necessary to slow down an athlete (not to come to vomit for example), or when it is necessary to maintain in his intensity.

If you have readings on this subject, I am interested.

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Kury Akin
March 14th, 2020 at 10:22 am
Commented on: 191127

100 L pull ups in a little over 20 minutes. I did one pull up every 10 seconds. Took a 60 second rest at 20. Then took breaks of about 30 seconds at rep number 30, 40, 48, 56, 63, 70, 75, 80, 85, 90, and 95. Thanks to Acevedo for the tips.

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Luis Rodrigo Ambriz Saldivar
February 5th, 2020 at 11:35 pm
Commented on: Defining CrossFit, Part 2

"Force is simply determined by weighing the load lifted (such as a barbell, sandbag, or medicine ball) or the body weight of the athlete during unloaded movements. "


It is very annoying how CrossFit tries to over simplify some concepts and at the same time trying to appear "scientific" by adding formulas for Power (like the dot product) and yet they fail to define Force.


You see, when we use the word "weight" we tend to refer to the mass of something (the gram or … pounds), when in reality mass is the term for the amount of grams (or pounds). Weight is the product of the mass and acceleration due to gravity.


Things like these or oversimplifying "distance" by just counting the "positive" displacement… it's just misleading to people.


Tae things with a grain of salt.


(I´m not trying to sound condescending or offending, it's just my point of view)

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Clint Michael
January 16th, 2020 at 12:51 am
Commented on: 191127

23:41

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Nathan Michael King
January 2nd, 2020 at 4:00 pm
Commented on: 191127

18:18


85 L Pull Ups For Time

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Jeff Chalfant
December 18th, 2019 at 10:54 pm
Commented on: 191127

14:19rx strict locked legs L parallel to ground up and down. supinated grip is the only way these work for me otherwise it messes up my shoulders. Sets of 3 until 48 then 2’s


190/lvl40/69”

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Cy Azizi
December 17th, 2019 at 3:25 pm
Commented on: 191127

21:27

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David Swicegood
December 7th, 2019 at 3:54 pm
Commented on: 191127

Toughie. 5 band pull ups with 2 min breaks in between. Tots of 55. This is definitely a skill I’m not good at. Set that right shoulder in place and get better!!

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Coastie Nick
December 4th, 2019 at 9:56 pm
Commented on: 191127

Rx’d 12:55

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Willie Wentworth
December 4th, 2019 at 5:45 pm
Commented on: 191127

24:46

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Dave Kritler
December 3rd, 2019 at 7:36 pm
Commented on: What Causes Cardiovascular Disease? The Response to Injury Hypothesis, Part 3

Be careful when talking about Lp(a). Part 3 says "Lp(a) is low-density lipoprotein (LDL) with an additional protein attached to it: apolipoprotein A (ApoA)". But Part 2 says correctly "the additional apolipoprotein (a), which constitutes the only difference between Lp(a) and LDL". ApoA and Apo(a) are not the same. If I remember correctly ApoA is the protein found on HDL.

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Pedro Ber
December 2nd, 2019 at 10:11 pm
Commented on: 191127

18:35 RX

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Chase Hiland
December 2nd, 2019 at 9:47 pm
Commented on: 191127

M/35/5'10"/190


Rx'd 12:16


Grip is fried.

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Alfred Leutl
December 1st, 2019 at 1:47 pm
Commented on: 191127

10.03 R.X

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Brian Louchis
December 1st, 2019 at 12:32 am
Commented on: 191127

17:50 Rx

Made my own rule: no singles

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Jeffrey Howard
November 30th, 2019 at 11:18 pm
Commented on: 191127

22:14 - Sc, L-sts were strong for first 25 or so then slowly started loose my good position and feet weren't as high as they should have been. Kept legs straight and pulled feet as high as I could for each rep and did strict pull-ups.

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Viktor Wachtler
November 30th, 2019 at 1:33 pm
Commented on: 191127

Done on rings.

10:59

43/1.78m/75kg

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Abdulrahman Salem
November 30th, 2019 at 6:48 am
Commented on: 191127

Scaled:

100 Australian pull ups fat grip bar

100 hanging strict straight legged raises to waist level.

50+ minutes 🙄🙈

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Giuseppe Petrillo
November 29th, 2019 at 8:00 pm
Commented on: 191127

13:26 Rx’d

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Morgan Greene
November 29th, 2019 at 6:53 pm
Commented on: 191127

Scaled to 75 reps: 12:15

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Joseph Alaimo
November 29th, 2019 at 5:03 pm
Commented on: 191127

25:59 RX

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Robert Cassels
November 28th, 2019 at 11:23 pm
Commented on: 191127

18:46 Rx

M/44/6'2"/212

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Tony Fitzgerald
November 28th, 2019 at 2:35 pm
Commented on: 191127

W/M/63

100 Tuck Pull-ups

12:30

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Blas Raventos
November 28th, 2019 at 1:06 pm
Commented on: 191127

17:58 - 10 sets of 10 every 2 min was the strategy. Started earlier last set. Did regular and underhand grip every 2 min, 3 and 2 the switch, 3 and 2. My elbow at the end screamed a little. Flossed it and pass through. Now its stronger.

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Ric Lockhart
November 28th, 2019 at 1:01 pm
Commented on: 191127

13:37 rx'd

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Giulio Barbini
November 28th, 2019 at 6:53 am
Commented on: 191127

19'58" rx.

Mostly sets of 5

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Lachlan Learg
November 28th, 2019 at 4:49 am
Commented on: 191127

13:58 RX

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David Smith
November 28th, 2019 at 4:02 am
Commented on: 191127

Worked out at my apartment gym, which has decent equipment for what it is. Making up all three days with a mash up


10 rounds (every 1:30)

Smith machine Front squat 225-245 for 3 sets-255 for 6 sets-260lbs


Then

2 rounds for time of:

400m run

5 strict pull ups

30 sec knee tuck hang hold

5 strict pull-ups

6:51


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Michael Marleau
November 28th, 2019 at 2:25 am
Commented on: 191127

For time:

100 L pull-ups


21:50

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Matthew Letarte
November 28th, 2019 at 12:40 am
Commented on: 191127

21:42, 3/3/14*5/8/7/5/5 sets while packing up the house, focused on form

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Lucas Odum
November 28th, 2019 at 12:37 am
Commented on: 191127

17:42, mostly sets of 3

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Garret Wood
November 27th, 2019 at 11:28 pm
Commented on: 191127

21:46

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Shaun Stapleton
November 27th, 2019 at 11:10 pm
Commented on: 191127

35/195/5’9/M


Rx 15:20

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Sebastien Fitzpatrick
November 27th, 2019 at 11:02 pm
Commented on: 191127

20:09 Rx

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Shane Azizi
November 27th, 2019 at 11:01 pm
Commented on: 191127

17:50 Rx

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Steven Odom
November 27th, 2019 at 10:54 pm
Commented on: 191127

Rx’ed

14:57

I made sure to focus on full extension, dropping my legs then raising to L on each rep. Mainly sets of 5.

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Scott Jacobson
November 27th, 2019 at 10:30 pm
Commented on: 191127

5’8” / 169 lb / 21 / M


Rx’d 12:30

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Charlie Pokorny
November 27th, 2019 at 8:13 pm
Commented on: 191127

12:51 Rx'd

Compare to 150701: 11:08 Rx'd (my strict pull-up endurance was more developed back then)

m/51/5'11"/200#

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Nicole Deaver
November 27th, 2019 at 8:07 pm
Commented on: 191127

15:46 Rx

Mostly sets of 5.

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Mike Andridge
November 27th, 2019 at 7:45 pm
Commented on: 191127

Scaled to

50 L pull ups from rings--seated

5:51

Compare to was 6:03 with same scale

m/49/175

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Antonio Larco
November 27th, 2019 at 7:21 pm
Commented on: 191127

10'31" rx

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Tripp Starling
November 27th, 2019 at 7:20 pm
Commented on: 191127

For time:

25 L pull-ups

25 Tuck pull-ups

25 strict pull-ups

25 kipping pull-ups

12:14

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Antoine Vial
November 27th, 2019 at 7:17 pm
Commented on: 191127

19'42''

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Jade Teasdale
November 27th, 2019 at 7:09 pm
Commented on: 191127

18:32 RX Dropped to sets of singles pretty fast. 😜

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Eric O'Connor
November 27th, 2019 at 6:17 pm
Commented on: 191127

Whoa! Talk about getting a pre-Thanksgiving day pump! This workout is a stamina/muscular endurance session that will obviously be performed at a slow-pace. I anticipate solid times, with LEGIT L pull-ups, to be around 15 minutes. I highly recommend starting with sets that are no more than 1/3 of your best effort. For example, if you can perform 9 unbroken L pull-ups, I recommend starting with sets of 3 reps and using short rest breaks. Here are some scaling thoughts:


L-pull-ups: The intended volume is high. Many of my athletes will need to modify this movement in order to maintain consistency and range of motion while keeping the movement legit. As a general guideline, if I have an athlete that does not have the capacity to complete 10+ reps consecutively, I will most likely reduce the reps. Beyond reducing the reps, I may have these athletes modify the movement to a tuck L pull-up or perform a kipping L pull-up. For athletes that cannot perform an L pull-up, they will modify the movement to either a band-assisted L pull-up or a combination of band-assisted strict pull-ups with a 10-second L-hang variation after completion of the set. Again, significant rep reductions will likely be a factor regardless of the variation being utilized.

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Jim Rix
November 27th, 2019 at 4:24 pm
Commented on: 191127

Did yesterday's run/handstand hold WOD. Results there.

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Matthew Hice
November 27th, 2019 at 3:36 pm
Commented on: 191127

16:29-scaled with feet on a box in the L-shape position.

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Evan Saber
November 27th, 2019 at 3:28 pm
Commented on: 191127

22:27RX


no slacking on the L. nice and strict

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Evan Saber
November 27th, 2019 at 5:32 pm

also did a variation of snatches on the minute up to 205# for 30 minutes. just technique work. right after the L-Pull ups

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Celival de Jesus Nunes
November 27th, 2019 at 3:07 pm
Commented on: 191127

RX

19’40”

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Christian Simpson
November 27th, 2019 at 2:51 pm
Commented on: 191127

25:47, core isn't strong enough for parallel L, but did my best

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Evan Saber
November 27th, 2019 at 4:01 pm

Thats all you can do man.

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Michael Arko
November 27th, 2019 at 2:32 pm
Commented on: 191127

12:07

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Joana Montenegro
November 27th, 2019 at 1:59 pm
Commented on: Defining CrossFit, Part 2

Also a great way to understand how to truly coach and where to scale.

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Claire Fiddian-Green
November 27th, 2019 at 1:52 pm
Commented on: 191127

15:42 100 L pull-ups with one leg in L position, the other leg vertical and band assisted (started with thin orange band and ended up with green band). Alternated leg every 3-4 reps.

Completed after first completing 191126 WOD.

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Clay Simmonds
November 27th, 2019 at 1:08 pm
Commented on: 191127

14:48 rx’d. Brutal. Sets of 2-3 reps at a time. Upper body fried!

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Steven Broz
November 27th, 2019 at 12:38 pm
Commented on: 191127

25 strict pull ups with minimal assist (10:11)

Accumulate 50 seconds hanging tuck hold (11+16+16+15)

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jr Wild
November 27th, 2019 at 11:59 am
Commented on: What Causes Cardiovascular Disease? The Response to Injury Hypothesis, Part 3

The aspects of concentric positioning of deposits i.e. partial thickening of the intima, deposits deep within intima, the everpresent ldl/cholesterol remnants (probably lp(a) and platelets), from either vasa vasorum a'la Subbotin or from blood vessel. Would all this fit into Dr. Kendrick's model in a way, where damage repair e.g. thrombosis thickenes up the intima to the extent, where new blood flow (vasa vasarium angiogenesis) is needed to feed the deep intima? Creating a double attack on intima, inappropriate molecules deep inside, and the subsequent need for macrophages...?


Nakashima did create some fascinating data on this process, excerpt from conclusion before he gets to the inevitable "ldl lowering for young people -jargon".


"However, it is not known why lipid deposits eccentrically, while proteoglycans are distributed concentrically in DIT. Modifications of proteoglycans may occur unevenly in the arterial wall and cause regional differences in lipid deposition. After the initial deposition of

lipids, macrophages infiltrate the deeper layer of the intima and it is postulated that macrophages take up the deposited lipid-proteoglycan complexes to form foam cells. It is further suggested that these changes create the Type II lesion, together with non-foamy macrophages, extracellular lipids, ECM, and SMCs."

JR

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joseph griffin
November 27th, 2019 at 10:56 am
Commented on: 191127

72 tuck pull-ups

31:00

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Ruben Meier
November 27th, 2019 at 10:40 am
Commented on: 191127

100strict pull ups 24:23

100sec hangIng L-sit and

100sec hanging tuck hold 13:20

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Hendrik Bünzen
November 27th, 2019 at 5:55 am
Commented on: 191127

15:08 rx’d

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Chris Sinagoga
November 27th, 2019 at 4:54 am
Commented on: 191127

Champions Club Scaling Notes:


RANT

Over time, the CrossFit stimulus is designed to exceed the capacity of the fittest human beings on the planet. I am not in the ballpark of the Games athletes, but I would be surprised if they could knock out this workout fast. 100 L pull-ups is designed for the tip of the spear, or athletes wanting to get in a good For Quality day for a great gymnastics movement.


I SHOULD TRY THIS AS RX'D IF: I am ready for a For Quality day


NEW TO CROSSFIT VERSION: scroll back and pick a previous workout you missed, or redo one and try and beat your score. Practice L-sits/hangs, strict pull-ups, or both in the warmup


GROUP VERSION: wait this one out and throw them either into the warmups for a week or mix it in with another one for a team workout. The movement is more important than the reps or format.


INJURY VERSION: pick one movement you need to get better at (preferably bodyweight) and practice slow reps for 15 minutes.


WARMUP

Use this one to practice anything you are not good at


GENERAL FEAR LEVEL: 4. This could mess up your abs for a while after

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Nathaniel Robichaud
November 27th, 2019 at 2:37 am
Commented on: 191127

24:42

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Bryan Rosen
November 27th, 2019 at 2:29 am
Commented on: 191127

Warm up for 191127:

GENERAL WARM-UP


2 rounds of:

500-m Row

5/5 Turkish get-ups

30-seconds of reverse-grip hang from pull-up bar

10 kip swings

10 ring rows


SPECIFIC WARM-UP


2 sets of:

1 pull-up + lift right leg for 5-sec + lift left leg for 5-sec + lift both legs for 5-sec

3 sets of:

1 pull-up with right leg extended + 1 pull-up with left leg extended

(Scale to lower bar, using feet to help with the pull)

3 sets of:

L pull-up + 2-sec pause at top + lowering in the L shape

(Scale to 3-sec negative pull-up)

1 set of: 3-5 L pull-ups

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Riley Coish
November 27th, 2019 at 1:41 am
Commented on: Defining CrossFit, Part 2

More people/coach's need to understand the application! Understanding the physical and psychological tolerances of each individual will allow them to continue to progress clients in there fitness and keep them on the right side of the sickness-wellness-fitness continuum.

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Steven Thunander
November 27th, 2019 at 1:11 am
Commented on: 191127

Globo scale-as rxed. If you only have a lat pulldown machine and no pullup bar, do 100 heavy lat pulldowns and 100 slow v ups. . Also do the v ups if your pullup bar doesn't allow for l sit pullups due to the setup (door gyms or power towers).

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Juan Acevedo
November 27th, 2019 at 1:05 am
Commented on: 191127

INTENDED STIMULUS

.

This is going to take you a while. Saying that this is a stamina piece might be obvious but it is needed. What's not so obvious is that in order to get what we want out of this workout strategy is going to matter. Let's not get super nerdy, but let's think about this for a second. The problem with stamina pieces is that we end up depleting your muscles of the pulling juice faster than your lungs can re-stock it. Have your push-ups die on you? Yes, it happens, and you have to wait a long time for them to come back, and then they just come back all kind of fucked up. Today is a day in which we are gong to be flirting with that scenario but we don't want you to get there. You have to allocate the time for your lungs to re-stock the juice. Prepare a solid time scheme to attack this. Choose a number of reps that seems ridiculously short, give yourself plenty of rest between sets and go for it. Think something like sets of 3 pull-ups every 20 seconds. Your brain might be but hey! that's going to take forever. Remember your brain always wants to get a big set at the beginning so that it has less in front of it. Your brain always wants to start hot and get shit done fast. It feels awesome in the brain but it is usually a terrible strategy. And also remember, no matter what, this is going to take a while. If you are modifying the movement, assist with a band or with a box, but keep them strict. BE SMART!


OPTION 1

For time:

85 L pull-ups



OPTION 2

For time:

70 tuck pull-ups



OPTION 3

For time:

55 minimally assisted pull-ups

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