CrossFit | 191204
Wednesday

191204

Workout of the Day

65

For time:

10 strict muscle-ups in AFSAP
100-ft. handstand walk in AFSAP
10 strict muscle-ups in AFSAP

Each time you break, stop and L-sit from the floor for 20 seconds.

Post time to comments.

At-Home Workout

at home workout

Air squats and floor L-sits

Watch

"Hereditary and relatively common, polycystic kidney disease (PKD) has long been thought to be progressive and irreversible, condemning its sufferers to a long, slow and often painful decline as fluid filled cysts develop in the kidneys, grow and eventually rob the organs of their function. Progress toward finding a cure has been sluggish, with only one drug proven to slow — but not stop — the progression of PKD. But now, thanks to research conducted by a UC Santa Barbara team, a solution may be no farther than the end of your fork. Diet, they discovered, could hold the key to treating PKD. … Ketosis, the underlying metabolic state of popular diets such as the ketogenic diet, and, to a lesser extent, time-restricted feeding (a form of intermittent fasting), has been shown in the group’s studies to stall and even reverse PKD."

Read the article Hope on the Horizon: Researchers Find Method to Potentially Stop and Reverse Polycystic Kidney Disease

Comments on 191204

68 Comments

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Kury Akin
March 22nd, 2020 at 6:52 am
Commented on: 191204

15:20 10MU, 100' seal walk, 10MU + 30 seconds L sit/tuck on box twice during MUs and once during walk so five times in total. All MUs were singles. I did 30 seconds of L sit/tuck l, which became mostly then all tuck as I progressed, after 3 and 6 reps during MUs and half way through seal walk.

(edited)
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Nathan Michael King
January 6th, 2020 at 6:30 pm
Commented on: 191204

17:03 Rx

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Morgan Greene
December 18th, 2019 at 9:22 pm
Commented on: 191204

kipping bar MU, handstand hold with practice picking up/sliding hand for 60 reps: 6:56

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David Swicegood
December 14th, 2019 at 8:14 pm
Commented on: 191204

5:29 could have done banded muscle ups. The babies were easier than I expected! Seal walk is great for building handstand strength.


10 baby muscle-ups in AFSAP*

100-ft. seal walk in AFSAP or 100-ft bear walk with sliders

10 baby muscle-ups in AFSAP*


Each time you break, stop and L-sit/tuck hold for 20 seconds on plates or boxes.

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Viktor Wachtler
December 7th, 2019 at 6:37 pm
Commented on: 191204

Subbed: 100 shoulder taps for HS walk.

5/5 strict muscle ups

70/30 shoulder taps

5/3/2 strict muscle-ups

5x20 seconds of bent knee L-sits from ground in the breaks 18:55

43/1.78m/75kg

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Viktor Wachtler
December 7th, 2019 at 6:38 pm

Sorry 4 sets of L-sit

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Shane Azizi
December 7th, 2019 at 6:06 pm
Commented on: 191204

39:14 Rx (ish)

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Matthew Letarte
December 7th, 2019 at 2:19 am
Commented on: 191204

Sorta made this up today:

1 mile assault runner 7:48

2 min rest

100 Cal assault bike 4:20

2 min rest

100 Cal row 5:37

Then

3 rounds of

3 x 3 x strict HS push-ups

10 strict, dead-hang pullups


3 more strict HSPUs to make it 30&30

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Joseph Alaimo
December 6th, 2019 at 5:25 pm
Commented on: 191204

11:20 Kipping muscle ups + handstand walk


Accumulated 2:00 L-sit after workout

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Jade Teasdale
December 6th, 2019 at 3:54 am
Commented on: 191204

Rings weren’t set up! Strict Bar MUs aren’t there yet! 10 unbroken kipping Bar MUs. 1 break on HSW...20 sec floor L-sit! 2 rounds because my dogs knocked me over on the first go round of HSW. 2nd round time 4:45.

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Mary Dan Eades
December 5th, 2019 at 8:47 pm
Commented on: Hope on the Horizon: Researchers Find Method to Potentially Stop and Reverse Polycystic Kidney Disease

What a really interesting bit of research. Granted it is mouse research, but still fascinating; what a boon it would be to a population of PKD patients confronted currently with an inexorable march toward dialysis and kidney transplant if something so simple and harmless were also effective treatment. Especially intriguing is that it appears they overlaid a standard hi-carb mouse diet with exogenous BHB, which would certainly make it seem like an effect particular to the BHB itself and not occasioned by other metabolic alterations of fasting or low-carb eating that happen to generate BHB. In humans, of course, it would be easy to just eat a ketogenic diet or use a time constrained eating pattern, though the protein intake in marginal kidney function could make it somewhat dicier to follow than for most folks. Even in the face of exogenous BHB's apparent beneficial effect (absent a ketogenic diet) it would still seem prudent to limit/eliminate concentrated glucose intake and keep blood glucose on the low side, if the genesis of the cyst formation is glucose dependent.


I was also curious as to how this research dovetails with Polycystic Ovarian Disease, which is already well known to respond favorably to a ketogenic or low-carb (or one supposes IF) regimen. Maybe just two sides of a related coin?

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Nathaniel Robichaud
December 5th, 2019 at 8:08 pm
Commented on: 191204

9:30.

Can't do a strict muscle up. Did strict pull up to max height.

Could only do the for l sits the first 2 failures. The others were tuck holding 2 benches

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Manchild Manchild
December 5th, 2019 at 5:38 pm
Commented on: 191204

subbed:


10 weighted pull-ups, 25#

10 weighted dips, 25#

10 wall walks

10 weighted pull-ups, 25#

10 weighted dips, 25#


9:45

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Jeffrey Howard
December 5th, 2019 at 4:12 pm
Commented on: 191204

14:07+12 - Sc, Seated L-sit on floor, 12 breaks

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QiHui Xing
December 5th, 2019 at 8:16 am
Commented on: 191204

RX:12'

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Chase Hiland
December 5th, 2019 at 12:53 am
Commented on: 191204

M/35/5’10”/190


Rx’d 13:07

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Michael Bishop
December 4th, 2019 at 11:36 pm
Commented on: 191204

Scaled to 50%


5 sMU

50 handstand alternating hand lifts

5 sMU


L-sits from a box


9:12


This is a really good wide I wish I was in a bit more muscle up handstand shape right now

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Sebastien Fitzpatrick
December 4th, 2019 at 11:24 pm
Commented on: 191204

DNF. Abs failed so hard I couldn’t hold anything, no planks, hollow, no tuck anything. My abs are DEAD!

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Tripp Starling
December 4th, 2019 at 10:41 pm
Commented on: 191204

3 sets of 5 baby muscle ups

:20 l sit/tuck on parallettes between sets

100' handstand walk-:20 l sit/tuck every 12'

Repeat beginning scale

20:23

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Steve Day
December 4th, 2019 at 9:57 pm
Commented on: 191204

Scaled:

10 MU (24lb assisted) - 1 break

100 handstand steps in place against a wall - 1 break

10 MU (24lb assisted) - 2 breaks

4 sets of 20 sec L-sit from dip bars (difficult after yesterday's WOD)

9:00

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Kevin Marshall
December 4th, 2019 at 8:37 pm
Commented on: 191204

Scaled to 15 BMU and assisted ground L sits for 20 sec got 10:37

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Kevin Marshall
December 4th, 2019 at 8:38 pm

Did the HSW Rx

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Blas Raventos
December 4th, 2019 at 8:33 pm
Commented on: 191204

started as E4 min, completed 4-4 and then 2 strict high ring muscle ups.

then proceeded to complete 30m handstand walk in two sets, second was better than first, not only because of tighter midline and long shoulders and tighter and more connected toes to hand connections, but because of a dynamic sort of crossed ambulatory reflex, that started in the middle and went both upward and downward, in this case, towards my hands, in the floor. through bicep tendon?


Completed up to 13 strict muscle up in 18 min capped workout due to life impediments' to fitness.


WTF.


I mean, thank you coach.

<3

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Howard Smoot
December 4th, 2019 at 8:06 pm
Commented on: 191204

9:30 - SCALED OPTION 3? (PULLUPS, RUSSIAN PUSHUPS, SEAL WALK) WHEN DO WE GET A BREAK FROM CORE WORK? MY ABS HAVEN'T STOPPED HURTING SINCE I STARTED BACK 2 WEEKS AGO..lol

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Juan Acevedo
December 4th, 2019 at 11:26 pm

Never really

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Evan Saber
December 5th, 2019 at 3:46 am

Hahaha

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Abril Yurena Avendaño
December 4th, 2019 at 7:51 pm
Commented on: 191204

13:32 - scaled to kipping muscle ups, an L-sit from the floor

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Matthew Hice
December 4th, 2019 at 7:47 pm
Commented on: 191204

3:53

10 pull ups

20 bench dips

100ft bear crawl

10 pull ups

20 bench dips

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Charlie Pokorny
December 4th, 2019 at 7:25 pm
Commented on: 191204

26:57 Rx

MU split 4/2/2/2 and 3/2/3/2, HSW 30'-35'-20'-15'

The 9 L-sits were the hardest part. I think my arms are short because I had to be on my fingertips.

m/51/5'11"/200#

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Charlie Pokorny
December 4th, 2019 at 7:29 pm

and the MU were outside in the rain - more fun that way.

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Antonio Larco
December 4th, 2019 at 7:09 pm
Commented on: 191204

14'53" rx

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Giuseppe Petrillo
December 4th, 2019 at 6:37 pm
Commented on: 191204

18:00 rx’d

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Blas Raventos
December 4th, 2019 at 6:18 pm
Commented on: Beef & Vegetable Kebobs

Whats it called, that paintbrush sort of thingy its being used every now and again to spread the melted butter on the food? im from argentina

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Matthew Letarte
December 4th, 2019 at 7:47 pm

A basting brush

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Garret Wood
December 4th, 2019 at 5:50 pm
Commented on: 191204

3:54

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Scott MacArthur
December 4th, 2019 at 5:20 pm
Commented on: 191204

At work, subbed 30/30 pull-up/ring dip for each 10 MU and 200’ bear crawl for HS walk. Had to do 5 L sits, they sucked.

13:50

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Scott MacArthur
December 4th, 2019 at 5:21 pm

Almost forgot, did kip pullups cause I wanted to work on them.

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Ruben Meier
December 4th, 2019 at 5:14 pm
Commented on: 191204

For Quality: Strict chest to bar pull ups

Ring dips

Handstandwalking

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Evan Saber
December 4th, 2019 at 4:35 pm
Commented on: 191204

14:16 w/ 25 ft. Increments. Garage space lol. No excuses!


Worked single leg hip flexor raises from the floor instead of L-sits. Not strong enough yet to do it from the floor

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Nicole Gordon
December 4th, 2019 at 4:30 pm
Commented on: 191204

Scaled to kipping MU's. 2 breaks on each set of 10 MU's. 1 break on the HS walk. Total time was 13:30

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Michael Arko
December 4th, 2019 at 4:16 pm
Commented on: 191204

subbed:


15 strict pull-ups

15 strict ring dips, assisted (heels on box)

100 shoulder taps

15 strict pull-ups

15 strict ring dips, assisted (heels on box)

L-sit penalties on rings


7:15


Broke 1x on shoulder taps and 2x on 2nd set of 15 pull-ups, total 3 L-sit penalties.

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Christian Simpson
December 4th, 2019 at 3:27 pm
Commented on: 191204

Heavy modifications...banded bar muscle ups followed by chest to bar and dips. Handstand hold for 5 min. Broken sets with penalty l sit tuck.


19:24


Good news is that I've done my 1st muscle up! Managed to speak out 6 total of the 20 prescribed. Nearly a month of practice, videos and finally got it albeit banded.

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Nicole Deaver
December 4th, 2019 at 2:52 pm
Commented on: 191204

10:57

10 pull-ups

10 dips (btwn stools)

10 wall walks

10 pull-ups

10 dips

20 sec L sit (btwn stools) at each break & between exercises


Afterwards practiced handstand walks (5-6 steps at once max) & L sits off floor(1st time being able to get up-3sec hold max)

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Eric O'Connor
December 4th, 2019 at 1:40 pm
Commented on: 191204

Gymnasty! Here are some scaling thoughts:


Strict Muscle-ups: I consider the volume of this movement to be moderate but made to be even more difficult when combined with the handstand walks and potentially the L-sits. I don’t expect high level athletes to spend a ton of time here. For athletes that can perform muscle-ups with a small kip, I will allow them to do so today. For athletes that can do a few muscle-ups, but the overall volume leads to failed reps or significant rest breaks, I will have them make 2 efforts on each set of 10 and then transition to a scaling variation for the remaining reps. My main movement modification will be to have athletes attempt a banded variation on low rings that is challenging, but doable, for 5-7 reps consecutively. If band-assisted muscle-up options are not achievable, I will have athletes perform 10-15 band-assisted strict dips and 10-15 band-assisted strict pull-ups for each set of 10 muscle-ups. I don’t normally modify a muscle-up to pull-up/dips but I will allow it today as these athlete will get practice with the skill of the muscle-up during the warm-up time.


Handstand walk- The volume of handstand walking isn’t bad but being that the skill demand of this movement is high, many of my athletes will need to modify the movement to maintain the stimulus. I also expect the muscle-ups will have a significant impact on this movement. For athletes that have the capacity to handstand walk, but cannot achieve consistent 25ft efforts, I will have them reduce the distance or limit them to 6 attempts. Other options I will provide today are: handstand shoulder taps, “around the worlds” on a box, and plank shoulder taps. I will assign reps on an individual basis that will allow for successful completion in 2-3 sets.


L-sits: For most of us, this workout will turn into a fair amount of L-sits. I will likely end up scaling most of my athletes to help maintain quality movement and to avoid prolonged rest breaks. I will modify athletes to a variation of an L-sit that they can hold for at least 10-seconds. The first step may be to just do the L-sits on parallettes or boxes as this is easier than the floor. Other common variations will be a tuck L-sit or an L-sit with one-leg extended and one-leg tucked. Beyond reducing the time to accumulate per round, I may also limit the athlete to 2 attempts on each round while resting no longer than 15-20 seconds between efforts.

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marcus mcclain
December 4th, 2019 at 2:35 pm

Great stuff Eric!

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Dave DeCoste
December 4th, 2019 at 12:16 pm
Commented on: 191204

25:19

3 sets MUs

5 sets HSW

4 sets MUs

Scaled l-sits to on parallettes.

Last 3 sets of MUs were kipping.

Did L-sits on transitions

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Claire Fiddian-Green
December 4th, 2019 at 11:43 am
Commented on: 191204

17:09 with 10x 20 second L-sits from floor

Scaled to strict pull-ups and strict bar dips, and 10 wall walks for HS walk.

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Steven Broz
December 4th, 2019 at 11:22 am
Commented on: 191204

M/49/6’6”/205

9:40

10 strict pull ups (min. assist)

10 strict dips (min. assist)

1:00 25# dumbbell standing overhead hold

10 strict dips (min. assist)

10 strict pull ups (min. assist)

20 second knee tuck hold on dip bars at each break

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joseph griffin
December 4th, 2019 at 10:19 am
Commented on: 191204

10:15

Did Juan's option 3

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Antoine Vial
December 4th, 2019 at 9:18 am
Commented on: 191204

13'37''

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Qi Xu
December 4th, 2019 at 8:08 am
Commented on: 191204

9:54!The hardest is L-sit...

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Chris Sinagoga
December 4th, 2019 at 3:54 am
Commented on: 191204

Champions Club Scaling Notes


RANT

Again, this style of workout is something I think would be done best as either a partner-style or For Quality. Take the time factor out of it and use it to practice two skills in need.


I SHOULD TRY THIS AS RX'D IF: I have the capacity to do 3 strict muscle-ups in a row and... say... 20 ft. handstand walk?


FIRST TIME WITH CROSSFIT VERSION: AMRAP in 15 minutes of: 10 strict burpees, 20-sec. L-sit from floor, 30-sec. handstand hold


GROUP VERSION: team workout style. AMRAP in 20 minutes of: 6 strict burpees, L-sit, partner handstand walks. One partner does the L-sit while the other does burpees, then rotate. Partners spot each other for given hs walk distance.


INJUR VERSION: pick one full-body movement and two static holds. use the First Time With CrossFit version format


WARMUP

Muscle-up progressions

Jump rope

Squat

Hollow rock

Insert thing you suck at


GENERAL FEAR LEVEL: 3

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Steven Thunander
December 4th, 2019 at 2:04 am
Commented on: 191204

Globo scale: for most people, spend 10-15 minutes working on strict muscleup mechanics or progressions, then 3 rounds afsap, 10 strict ring pullups and 10 strict ring dips, 100 ft handstand walk, then 3 rounds 10 strict pullups and strict ring dips. If you don't have rings, use a trx for dips, and do weighted strict pullups. No trx or rings also sub strict weighed bar dips. For handstand walks sub 1 wall walk per each 10 feet of handstand walk, breaking is rest or failure on these. L sits per usual. Another option is to split the work up so the dips and pullups are completed, then do the HS Walk or wall walks in a room more sutibale for that activity.

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Juan Acevedo
December 4th, 2019 at 1:46 am
Commented on: 191204

INTENDED STIMULUS

.

This is a fun and spicy day! There is a lot of skill here, and also a lot of stamina and endurance. The spiciness comes from that nice combo. Don't be intimidated by the high level of skill. Today the main objective is to find a progression in either movement that works for you. For the strict muscle-ups, the band or a low bar "baby" muscle-up are great options. With a little bit of practice, the majority of the athletes will be able to calibrate either of these drills to match their capacity in a challenging and productive way. For the handstand walk, the approach is the same. Between the bear-walk and the handstand walk, there are a plethora of options that you can try. A seal-walk or a bear walk with sliders are two good options. Check our videos below on ideas for these two movements. Aim your modifications to something that allows you to do the muscle-ups in at most four sets for each set of ten. The handstand should be very doable with at most one break. If you can walk on your hands, but your capacity is not there shorten the distance. Now, let's talk about the not so evident: the L-sit or tuck hold. This is where things will get rough. Aim for virtuosity here and get some beautiful holds. Choose a challenging time window, but that is very doable unbroken. We don't want you to have to break the breaking "penalty." This is a short fun piece, 10-12 minutes is your goal.

Have fun!


OPTION 1

For time:

10 banded strict muscle-ups in AFSAP

80-ft. handstand walk in AFSAP

10 banded strict muscle-ups in AFSAP


Each time you break, stop and L-sit for 15 seconds from the floor.


OPTION 2

For time:

10 baby muscle-ups in AFSAP*

100-ft. seal walk in AFSAP or 100-ft bear walk with sliders

10 baby muscle-ups in AFSAP*


Each time you break, stop and L-sit/tuck hold for 20 seconds on plates or boxes.


*A break is any time you let go of the bar or your rest more than one second at the bottom.


OPTION 3

For time:

10 strict pull-ups in AFSAP (assist minimally)

10 russian roller push-ups in AFSAP

200-ft. bear-walk in AFSAP

10 russian roller push-ups in AFSAP

15 strict pull-ups in AFSAP (assist minimally)


Each time you break, stop and tuck hold for 15 seconds on boxes.

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Juan Acevedo
December 4th, 2019 at 1:48 am

I would consider breaks only within a movement, so no L-sits for transitions.


▶ Here's a video for scaling strict muscke-ups: https://youtu.be/ZJ0WckEFVYM


▶ Here's a video with some options for handstand walks:

https://youtu.be/9eR6FLF4Dp0

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Juan Acevedo
December 4th, 2019 at 1:50 am

▶ And here's a video for roller russian-pus-ups: https://youtu.be/mx7MOhP-mG8

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joseph griffin
December 4th, 2019 at 10:20 am

Option 3 worked great. Those Russian push-ups are great.

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Joseph Amaya
December 4th, 2019 at 1:29 am
Commented on: 191204

What is AFSAP? is it different from AFAP?

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Daniel Wagner
December 4th, 2019 at 1:38 am

As few sets as possible?

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Rafael Guaraldo
December 4th, 2019 at 1:39 am

as few sets as possible

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Bryan Rosen
December 4th, 2019 at 1:16 am
Commented on: 191204

Warm up for 191204

GENERAL WARM-UP


2 rounds of:

50-ft high knees

50-ft butt-kickers

50-ft dumbbell overhead carry

50-ft crab walk

20 banded pull-aparts


SPECIFIC WARM-UP


Strict muscle-up

Perform 5 reps at each step of the progression:

- False grip ring rows

- jumping ring dips

- Low-ring muscle-up transition with feet under body + dip (*scaling option)

- Low ring muscle-up transition with feet out front (*scaling option)


2 minutes of muscle-up practice


Handstand walk


50-ft bear crawl, forward (*scaling option)

50-ft bear crawl, backward

50-ft walking kick-up practice

2 sets of 1 wall wall walk + 10 shoulder taps


2 minutes of handstand practice


Practice

1 strict muscle-up

10-ft handstand walk

1 strict muscle-up

10-second L-sit

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Jeffrey Howard
December 4th, 2019 at 1:13 am
Commented on: 191204

What is consensus on if the break between exercises counts as an automatic L-sit or only during the 3 sets of AFSAP?

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Nicole Deaver
December 4th, 2019 at 2:54 pm

I wasn’t sure if between exercises counted as an L sit either, but I did one each time. Not like I can’t use the practice.

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Evan Saber
December 4th, 2019 at 4:33 pm

I’m pretty sure only when you break the movements. Like you can finish the MU and move right to the handstand walk

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Evan Saber
December 4th, 2019 at 1:06 am
Commented on: 191204

What about L-sit from parallettes If we’re capable? Or follow through with what they’re saying?

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Shane Azizi
December 4th, 2019 at 1:10 am

L-sits from the floor are more difficult. If you can do them unbroken from the floor that would be my recommendation.

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Evan Saber
December 4th, 2019 at 1:12 am

Okay. I see. Thank you man!

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Steven Thunander
December 4th, 2019 at 1:55 am

You can also l sit from the rings in lockout.

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