CrossFit | 191203
Tuesday

191203

Workout of the Day

77

Complete as many rounds as possible in 15 minutes of:

5 strict toes-to-bars
10 GHD sit-ups
15 hip extensions

Post rounds completed to comments.

The Strict Toes-To-Bar

t2b
Watch

Dr. Malcolm Kendrick concludes his series on the response to injury hypothesis for cardiovascular disease (CVD) by observing that reducing risk relies on doing at least one of three things, and ideally all three: protecting the endothelium from damage, reducing blood coagulability, and improving the body’s healing processes. Kendrick highlights several specific ways to protect the endothelium, from quitting smoking to getting more sun to increasing potassium intake.

Read MoreWhat Causes Cardiovascular Disease? The Response to Injury Hypothesis, Part 4

“The reaction [to the Annals of Internal Medicine publications debunking the advice to eat less meat] was swift and unsurprising. Proponents of the current guidelines were quick to attack the papers and the authors. The first thing that I noticed in the first media article I read was that the word “controversial” appeared in the first sentence. … A (essentially, if not entirely) non-conflicted panel published four systematic reviews of all the evidence available (which was vast for observational studies, if not RCTs) and concluded that any associations observed were very small and the certainty of evidence was low or very low. They cautioned that observational studies cannot establish causation; they don’t report absolute differences; and they are at high risk of confounding. My conclusion from this would have been to dismiss existing guidelines and advise that they be ignored. The panel’s recommendations to continue current consumption were cautious in this context, not controversial.”

Read the article Meat Guidelines – The Evidence

Comments on 191203

79 Comments

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Manchild Manchild
January 23rd, 2021 at 9:59 pm
Commented on: 191203

accidentally did only 12 minutes:


5 toes-to-bar

10 KTEs

15 dips


3 2/3 rounds + 6 dips

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Sandro Kr
November 10th, 2020 at 3:07 pm
Commented on: 191203

9 rounds + 15 reps

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Steve Day
November 1st, 2020 at 10:34 pm
Commented on: 191203

9 rounds + 3

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Kury Akin
March 18th, 2020 at 1:13 pm
Commented on: 191203

16:19 7R. 6R+7r in 15 mins. 5, 10, 15 of T2rings, jimmied box+weight belt+kbs+dbs for ghd and extensions

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Clint Michael
January 22nd, 2020 at 1:35 am
Commented on: 191203

5 rounds plus 5 reps

Rx’d

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Jeff Chalfant
December 24th, 2019 at 7:14 pm
Commented on: 191203

8+1 rxd

Possibility I failed to count a round toward the end. Forced to break the strict ttb after 5 rounds. Had to adjust the ghd twice each round.


190/69”/lvl40

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Jeff Chalfant
December 24th, 2019 at 7:21 pm

Before breakfast and it’s actually the 24th of December today.

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Cy Azizi
December 22nd, 2019 at 5:10 pm
Commented on: 191203

9+5

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Chris Meldrum
December 17th, 2019 at 6:59 pm
Commented on: 191203

As rx’d, 9 + 4 T2B.


One of those just keep moving ones…and hope the T2B don’t go away. Did after heavy deads. Rest day tomorrow will be great.


46m/5'10"/180

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David Swicegood
December 13th, 2019 at 11:52 pm
Commented on: 191203

9 rds in 15 minutes of:


4 strict knee raises

8 AbMat sit-ups

12 hip extensions


Could have gone harder!!

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Morgan Greene
December 13th, 2019 at 6:24 pm
Commented on: 191203

9 rds + 5 T2B in 10th

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Dan Morris
December 10th, 2019 at 12:29 pm
Commented on: 191203

Ball GHD:


8 rounds


41 / 6’0 / 200

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Adam King
December 9th, 2019 at 6:08 pm
Commented on: 191203

Completed 2019-12-09

Knees to Elbows

7 rounds

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Viktor Wachtler
December 7th, 2019 at 8:54 pm
Commented on: 191203

Subbed:

5 dragon flags holding onto 2 20kg kettlebells

10 abroll-outs

15 double Russian swings


6 rounds+5 dragon flags, 4 abroll-outs

43/1.78m/75kg

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Nate Gordon
December 7th, 2019 at 7:08 pm
Commented on: 191203

kipping toes to bar

6 + 5 reps

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Mary Dan Eades
December 6th, 2019 at 8:54 pm
Commented on: What Causes Cardiovascular Disease? The Response to Injury Hypothesis, Part 4

IMHO the safest way to get the right amount of vitamin D of the right kind is to allow the sun to convert the cholesterol in your skin into it through measured (sensible without burning) daily sun exposure to unblocked skin. As far as supplementation goes for those living where there is little sun seasonally or very angled, weak sun, there are some really good resources on this topic that I don't have the references for at my fingertips at the moment, but will try to dig up and add to the string. We outlined some of it in a chapter on the subject in our book The Protein Power LifePlan, but there's more, newer stuff since then. As a general comment, you want to be sure that the vitamin D you take is D3, not D2 and it should be taken in conjunction with an appropriate (balancing) amount of vitamin K2 to prevent the deposition of calcium into areas other than bone. Vitamin D3 is one of a group of other hormones and micronutrients (testosterone, estrogen, progesterone, molybdenum, boron, calcium, phosphorous, etc) that promotes appropriately laying down calcium in teeth and bone, but requires an adequate presence of K2 to sort of direct the flow of calcium. Undirected the calcium can wind up in arterial walls, creating kidney stones, and it's by this inappropriate deposition can promote CVD. It's a bad idea to take D3 willy nilly without appropriately balancing it with K2.

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Coastie Nick
December 6th, 2019 at 8:36 pm
Commented on: 191203

Rx’d 11 rds + 9 reps

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Coastie Nick
November 2nd, 2020 at 10:08 pm

201101: 12 rds


191203 was 11 rds + 9 reps

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Chase Hiland
December 6th, 2019 at 7:14 pm
Commented on: 191203

M/35/5'10"/190


Rx'd 8 rounds + 3 reps


This one is gonna hurt for the next few days, I think.

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Nathaniel Robichaud
December 5th, 2019 at 8:32 pm
Commented on: 191203

Catching up after some extended laziness. Did this after front squats, deadlifts, pull ups/handstands/l-sits from the next day. Bad move!

5rds

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Nathaniel Robichaud
December 8th, 2019 at 5:36 pm

Ok, tried again after the heavy snatches of 20191208. Much better:

8rds+5st2b+10ghd

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Joseph Alaimo
December 5th, 2019 at 1:53 pm
Commented on: 191203

8 rounds Rx

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Alex Pham
December 5th, 2019 at 1:49 pm
Commented on: 191203

6 rds + 5 TTB

Subbed 10 lb incline situp

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Pavel Stas
December 4th, 2019 at 8:03 pm
Commented on: 191203

8 rounds + 5 reps

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Bridget Deschner
December 4th, 2019 at 1:17 pm
Commented on: 191203

7 rounds


5 strict TT-hip level

10 hip thrusts with 30# kb

15 good mornings with 45# bar

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Geoffroy Castelnau
December 4th, 2019 at 9:44 am
Commented on: 191203

8 rds + 10 reps

Scaled/subbed to 5 hanging knee raises / 10 Db sit-ups (with 9kg Db) / 15 banded good mornings

M / 40yo / 176cm / 71kg

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Natasha Kurien
December 4th, 2019 at 3:57 am
Commented on: 191203

I think that the right gear is highly important for any workout. My personal favorite is the Nike Air Max that I bought on suggestion from here: https://influx.media/best-outdoor-basketball-shoes/

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Phill Kiddoo
December 4th, 2019 at 2:58 am
Commented on: 191203

6 + 15 rxd

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Js Smith
December 4th, 2019 at 2:10 am
Commented on: 191203

Scaled to AMRAP in 15 min:

5 knee raises off dip station (wrist)

10 Abmat sit-up w/ 15# ball

15 hip extensions

7r, even

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Christian Simpson
December 4th, 2019 at 2:06 am
Commented on: 191203

Had to sub to knees/ankles, ab wheel, bench hip ext


6 rounds + 5/10/-

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Lucas Odum
December 4th, 2019 at 1:21 am
Commented on: 191203

9r+5

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Blas Raventos
December 4th, 2019 at 1:10 am
Commented on: 191203

3 rounds and 4 Hip back ext

medball toe to bar 10lbs


Ad Rx ‘d +

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Jessica Mullins
December 3rd, 2019 at 11:42 pm
Commented on: 191203

Complete as many rounds as possible in 15 minutes of:


5 strict toes-to-bars

10 GHD sit-ups

15 hip extensions


7+15

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Jessica Mullins
December 3rd, 2019 at 11:43 pm

Oh with a 15lb med ball

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Shaun Stapleton
December 3rd, 2019 at 11:14 pm
Commented on: 191203

35/195/5’9/M


T2B

Abmat sit ups

Good mornings with bar


8+5

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Robert Cassels
December 3rd, 2019 at 11:11 pm
Commented on: 191203

5 + 22 Rx

M/44/213/6'2"

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Russell Albrycht
December 3rd, 2019 at 10:57 pm
Commented on: 191203

Option 3, Supermen with 2.5 lb plates, 11 rounds

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Tripp Starling
December 3rd, 2019 at 10:55 pm
Commented on: 191203

15 minutes

5 strict T2B

10 straight leg abmat sit-up w/ 20# mb

15 good morning 35# barbell

10 rounds + 3

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Shane Azizi
December 3rd, 2019 at 10:19 pm
Commented on: 191203

8 rounds Rx

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Giuseppe Petrillo
December 3rd, 2019 at 10:01 pm
Commented on: 191203

7 rounds+15 rx’d

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Matthew Hice
December 3rd, 2019 at 9:16 pm
Commented on: 191203

8 rounds, subbed straight leg sit ups and Supermans

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Antonio Larco
December 3rd, 2019 at 9:01 pm
Commented on: 191203

8+7 rx

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Angel Alberto Pacheco Zambrano
December 4th, 2019 at 12:55 pm

8 rounds rx

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Steven Odom
December 3rd, 2019 at 8:02 pm
Commented on: 191203

No GHD (used bench/ locked feet)


8 rounds


Had to walk back and forth which killed way too much time.

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Nicole Deaver
December 3rd, 2019 at 7:50 pm
Commented on: 191203

8 Rds + 5 T2B + 10 sit-ups (255 reps)


AMRAP 15mins

5 T2B

10 Incline Sit-ups

15 Good mornings (45#)

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Matthew Letarte
December 3rd, 2019 at 7:38 pm
Commented on: 191203

8rds + 5STTB + 9GHD = 254 reps

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Jacob Cram
December 3rd, 2019 at 6:32 pm
Commented on: 191203

8rds Rx

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Charlie Pokorny
December 3rd, 2019 at 6:28 pm
Commented on: 191203

8 rounds + 11 reps Rx'd

m/51/5'11"/200#

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Ruben Meier
December 3rd, 2019 at 6:24 pm
Commented on: 191203

8 rounds+12

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Steve Day
December 3rd, 2019 at 5:29 pm
Commented on: 191203

9 Rounds + 5 TTB

Couldn't maintain strict on TTB after round 5

GHD sit-ups were done over a bench

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Steven Thunander
December 3rd, 2019 at 5:27 pm
Commented on: 191203

Globo scale: if you do not have a GHD machine, a Roman chair will work. Also, for the hip extensions a back extension device will work. For GHD situps incline situps or weighted abmat situps can be subbed if a GHD or Roman chair are unavailable. Bench parallel situps with feet under dumbbells can also be used as a GHD situp sub. If you do not have a pullup bar, sub slow leg raises for the strict toes to bar.

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Jon Wilson
December 3rd, 2019 at 5:26 pm
Commented on: 191203

8+1 t2b

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Evan Saber
December 3rd, 2019 at 5:14 pm
Commented on: 191203

7 rounds + 5 reps


Been out of it since thanksgiving. Going through a rough time 😞

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Scott MacArthur
December 3rd, 2019 at 5:59 pm

Never give in, Never give up, Never give out Evan!

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Evan Saber
December 3rd, 2019 at 7:05 pm

Thank you brother. I’ll always fight it but it gets brutal

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Jim Rix
December 3rd, 2019 at 4:53 pm
Commented on: 191203

7 rounds, I think. Arms in straps for T2B to spare shoulder joint.


A tough workout to stay intense, with fairly involved transitions.

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Scott MacArthur
December 3rd, 2019 at 4:25 pm
Commented on: 191203

At 208, had to modify so did ab mat sit-ups for ghd, straight leg DL at 95 for hip ext. Kicked my ass.

7+4

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Hendrik Bünzen
December 3rd, 2019 at 4:02 pm
Commented on: 191203

8 rx’d

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Thomas Eichholzer
December 3rd, 2019 at 3:57 pm
Commented on: What Causes Cardiovascular Disease? The Response to Injury Hypothesis, Part 4

Any clarifications on Vitamin D supplements? In this texte Vitamin D seems to be a good thing. In a post from September 17, 2019, Vitamin D shows no relevant advantage and even a disadvantage when taken with calcium. Sorry, I don't get it anymore. How can Vitamin D prevent cardiovascular diseases and at the same time promote stroke risk?

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Jeffrey Howard
December 3rd, 2019 at 3:30 pm
Commented on: 191203

6+16 - Rx

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Aaron Mitchell
December 3rd, 2019 at 3:10 pm
Commented on: 191203

M/44

8 Rounds

Rx except ab-mat sit-ups with 8lb med ball.

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Michael Arko
December 3rd, 2019 at 2:46 pm
Commented on: 191203

9 rounds + 2 T2B


T2B were mostly "not" strict

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Eric O'Connor
December 3rd, 2019 at 1:51 pm
Commented on: 191203

This workout is obviously a core burner! Expect muscular endurance to be the limiting factor and expect the pace to significantly slow down on the toes-to-bar and potentially the GHD sit-ups during the latter parts of this workout. Here are some scaling thoughts:


Strict Toes-to-Bar- I consider the volume of reps accumulated to be moderate today, but made to be extremely difficult due the strict nature of the movement and being combined with the other workout elements. Most of my athletes will need to modify the movement to maintain consistency, as I will likely not reduce reps per round today nor will I modify to a kipping variation. I will look to use a variation that allows for a few rounds to be completed unbroken with quality mechanics. For movement modifications, a hanging strict straight leg raise is a good option with the benefit being preserving the hanging portion of the movement while decreasing the range of motion. The straight leg raise can be modified further by performing a hanging strict knee raise. For many athletes, I will modify this movement to something along the lines of a lying toes-to-kettlebell on the floor, which will preserve the range of motion although it alters the movement. If athletes cannot preserve the range of motion on the floor I will scale further to a seated tuck. 


GHD Sit-ups- I expect the volume of this movement to be moderate to high and very demanding when combined with the strict toes-to-bar. Due to the movement combination I will take a cautious approach. As a general guideline, I will have experienced athletes attempt this movement as prescribed if I’m confident that they will be able to handle the volume. 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. I will likely not reduce the reps per round today.


Hip Extensions: I expect a significant volume to be accumulated but I also anticipate that this will be the easiest part of the workout and athletes should be able to cycle through these reps quickly. I will have a lot of my experienced athletes attempt this movement as prescribed. For newer or de-conditioned athletes, I will reduce the reps per round. If I am limited on equipment, I will attempt to utilize another movement that replicates the function of the hip extension (hip flexion/extension, static trunk, minimal knee flexion), so I likely won’t modify this movement to a squatting variation. I will use a barbell or banded good morning at a controlled speed (I don't love these in a conditioning workout but it will be ok today), a light Romanian deadlift, or some other hinging dominant movement today.

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Howard Smoot
December 3rd, 2019 at 1:34 pm
Commented on: 191203

5 rounds, plus 4 TTB

(slight kip on TTB)

(no ghd, so did 10- 1 sec. Lsits on dumbells on chairs)

(no ghd, so did 15 "hip thrusters" with 135# barbell)

just started back at crossfit a couple weeks ago, after 1.5 years off, and now my abs are trashed. LOL

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Dave DeCoste
December 3rd, 2019 at 12:07 pm
Commented on: 191203

8 rounds + 13 reps

Rx

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QiHui Xing
December 3rd, 2019 at 11:41 am
Commented on: 191203

RX:9R+16

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Claire Fiddian-Green
December 3rd, 2019 at 11:38 am
Commented on: 191203

8 rounds + 5 T2B + 3 sit-ups

Scaled to: 5 strict straight legs lifted to slightly above waistline, 10 straight-legged Abmat sit-ups with 15 lb. dumbbell, 15 barbell good mornings 45 lb.

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Sebastien Fitzpatrick
December 3rd, 2019 at 11:05 am
Commented on: 191203

8 rds + 5 STTB (245 reps) Rx

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joseph griffin
December 3rd, 2019 at 10:14 am
Commented on: 191203

5 rounds

2 rounds ttb+ghd parallel sit-ups+hip ext

3 rounds ttb+abmat situps+hip ext


Ghd situps really crank on my lower back

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Kyle Buchanan
December 3rd, 2019 at 9:19 am
Commented on: 191203

5 rounds + 6 hip extensions.


Scaled st2b to 10 v-sits.

Scaled ghdsu to parallel mostly.



Have never physically failed a ghd sit up before so that was a surprise. Went to far back when tired and got stuck upside down. Had to rest my head on the floor then backward roll out!


Warmed up with dynamic stretching, lsits and handstand hold practice.

Cooled down with static stretching and side planks.

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Jim Rix
December 3rd, 2019 at 4:54 pm

Hope your back is ok with the unexpected GHD exit!

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Eric Son
December 3rd, 2019 at 6:34 am
Commented on: 191203

https://youtu.be/I0WG-I0UwRQ

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Jade Teasdale
December 3rd, 2019 at 4:37 am
Commented on: 191203

8 rounds plus ST2B!

Alternated between: lying hip extensions & kneeling hip extensions each round!

& did sit ups. No GHD!

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Jade Teasdale
December 3rd, 2019 at 4:38 am

Didn’t get 10+ rounds! 😂 Went incredibly slow & concentrated on ab contraction!

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Jade Teasdale
December 3rd, 2019 at 4:40 am

Last comment: I did legs straight sit ups!

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Juan Acevedo
December 3rd, 2019 at 3:18 am
Commented on: 191203

INTENDED STIMULUS

.

Laughing might be difficult for the rest of the week. This will fire your abs, your hip flexors, and your lower back. It is a full core workout. It is also a stamina piece. Not so much because of the number of reps, but more so because of the volume. The reps scheme is designed to keep moving. If this looks like Cindy, it is because it is just like Cindy. The time domain is a little shorter just because the muscle fatigue here will be more significant. However, we do want a beefy amount of rounds, aim for 10+. When scaling today, seek to preserve that volume. If in the toes-to-bar you can get a few reps with the full range of motion but they go away fast, scale the height to something you can consistently do for the 15 minutes. Keep the strictness of the movement today. We don't want the lats to do the work. The same thing applies for GHD sit-ups, if you are not used to a lot of volume on this movement, shorten the range of motion to just parallel and keep the volume high. In the hip extensions, make sure to commit to excellent mechanics. This is a movement that you could easily just get done, but that's not how we do it. Keep them legit, and let them burn. If you are one of those monsters that have incredible core stamina and capacity, add some load. Be cautious there, add weight only if you think you can keep everything unbroken for the whole 15 minutes. This one is a humbler. Go in with a learning mindset and find good movement!


OPTION 1 - Scale up!

Complete as many rounds as possible in

15 minutes of:


5 medicine ball strict toes-to-bars

10 medicine ball GHD sit-ups

15 medicine ball hip extensions


♀ 6-lb. ♂ 8-lb.


OPTION 2

Complete as many rounds as possible in

15 minutes of:


5 strict leg raises to parallel

10 parallel GHD sit-ups /AbMat sit-ups

15 hip extensions


OPTION 3

Complete as many rounds as possible in

15 minutes of:


4 strict knee raises

8 AbMat sit-ups

12 hip extensions

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Chris Sinagoga
December 3rd, 2019 at 2:05 am
Commented on: 191203

Champions Club Scaling Notes


RANT

This one calls for a lot of transition with some strict movements and a shorter time frame. Look at this one more as For Quality than for time. Extend the 15 minutes out if need be.


I SHOULD TRY THIS AS RX'D IF: I have a GHD in close proximity to a bar and can do these things cast and still be able to get out of bed the next day


FIRST TIME WITH CROSSFIT: AMRAP in 15 of: 5 toes to something as high as you can but maybe not the bar, 10-sec. L-sit on the ground, 15 squats.


GROUP VERSION: if you have enough GHDs then For Quality extending to maybe 20 minutes. If not then t2b, l-sit, squat for 15 minutes.


INJURY VERSION: pick 3 movements that would fatigue the same general area of your body in a different way and go at them for 15 minutes


WARMUP

Handstand - overhead stuff

Jump rope - always

Kb swing - GHD sit-up timing prep

Squat - loosen up the hips

Rope climb - hanging from stuff


GENERAL FEAR LEVEL: 5

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Bryan Rosen
December 3rd, 2019 at 1:50 am
Commented on: 191203

Warm up for 191203:

GENERAL WARM-UP


AMRAP 7

50-ft shuttle run

10 straight-leg sit-ups

20 mountain climbers

25-ft inchworms

30 alt. lunges


SPECIFIC WARM-UP


Strict toes-to-bars

2 sets of 3 V-ups with an ab-mat between the feet

2 sets of 3 hanging knee raises (*scaling option)

1 set of 3 strict toes-to-bar with bent knees

1 set of 3 strict toes-to-bar with knees straight


GHD sit-up

10 sit-ups with a medicine ball (*scaling option)


3 sets of 3 reps of each:

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


Hip extension

10 good mornings with a medicine ball (*scaling option)


3 sets of 3 reps of each:

1/4 hip extension + 1/2 hip extension + full range of motion hip extension


Practice round:

1 strict toes-to-bars

2 GHD sit-ups

3 hip extensions

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Cully Neal
December 3rd, 2019 at 4:58 pm

Really liked this Warm Up. Thx Bryan 👊🏻

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