CrossFit | 191212
Thursday

191212

Workout of the Day

80

Complete as many rounds as possible in 10 minutes of:

10 clean and jerks
10 front squats

♀ 95 lb. ♂ 135 lb.

Post rounds completed to comments.

At Home: Weighted Sit-to-Stands

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“If you were to ask nutritional psychiatrist Georgia Ede, M.D., what's the No. 1 factor causing increased levels of anxiety in today's generation, she'd passionately tell you that poor nutrition is the foundation of our struggles with mental health. ’80% to 90% of people might not need medications today if we had been following common-sense nutritional advice from the start.’ … From our insulin levels to our hormonal balance to our hunger pangs and cravings, the foods we put into our bodies can have significant effects (both positive and negative) on our anxiety, memory, and overall mood.”

Read the articleThis Is the Optimal Diet for Better Mental Health, From a Nutritional Psychiatrist

Comments on 191212

81 Comments

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Kury Akin
March 29th, 2020 at 2:10 pm
Commented on: 191212

5R @40kg

Thanks for warm up Bryan Rosen

(edited)
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Clint Michael
February 1st, 2020 at 2:50 pm
Commented on: 191212

2 rounds plus 10 reps

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Jeff Chalfant
January 2nd, 2020 at 9:45 pm
Commented on: 191212

3 rounds plus 5 or 65 reps rx- ow! Feet feeling it after!

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Nate Gordon
January 1st, 2020 at 9:26 pm
Commented on: 191212

scaled to 95#

4 rounds + 12 reps

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Cy Azizi
December 28th, 2019 at 8:43 pm
Commented on: 191212

115# 2 rounds + 10

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Morgan Greene
December 26th, 2019 at 9:51 pm
Commented on: 191212

3 rds + 7 C&J iun 4th = 67 reps

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Amanda McDowell
December 23rd, 2019 at 1:08 am
Commented on: 191212

Was not feeling well. Went with 75#, did one round and then dropped to 70#. Decided to go a round of that and drop again to 65#. Finished all three sets in ten min.

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Fabian Delaflor
December 19th, 2019 at 9:38 pm
Commented on: 191212

2 rounds 5 front squats at 65 lbs

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Antoine Vial
December 19th, 2019 at 7:10 pm
Commented on: 191212

70

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Alex Pham
December 16th, 2019 at 6:53 pm
Commented on: 191212

34 reps

95 lb

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Kris Sienkiewicz
December 16th, 2019 at 9:44 am
Commented on: 191212

96 reps Rx

M/43

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Michael Schaal
December 15th, 2019 at 8:42 am
Commented on: 191212

4+5 Rx

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Alex Balcerski Jr
December 14th, 2019 at 6:01 pm
Commented on: 191212

4+11 RX

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Kyle Buchanan
December 14th, 2019 at 5:17 pm
Commented on: 191212

88 reps rx

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Viktor Wachtler
December 14th, 2019 at 1:09 pm
Commented on: 191212

3 rounds+ 10 reps.

20kg kettlebells.

43/1.78m/75kg

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Pedro Matos
December 14th, 2019 at 1:08 pm
Commented on: 191212

4R +3 reps RX

#TheHumbleBox

HOME Gym @🇵🇹

Master 36

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Pavel Stas
December 14th, 2019 at 6:44 am
Commented on: 191212

3 rounds + 3 reps

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Nathaniel Robichaud
December 13th, 2019 at 10:34 pm
Commented on: 191212

3.

Hangover does not help the will to push...

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Joseph Alaimo
December 13th, 2019 at 6:25 pm
Commented on: 191212

4 rounds + 10 C+J (rx)

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Jim Rix
December 13th, 2019 at 2:18 pm
Commented on: 191212

Scaled to 95# pc&j and FS

4 rounds + 2 pc&j

Brutal, classic CF WOD. Tks HQ

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Jon Wilson
December 13th, 2019 at 1:14 pm
Commented on: 191212

with 2, 35lb kb's

5 + 3 front squats

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Dave DeCoste
December 13th, 2019 at 11:58 am
Commented on: 191212

3 rounds + 1 rep = 61 total reps

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Ryan Cook
December 13th, 2019 at 5:00 am
Commented on: 191212

This was harder than I expected.

4 rounds @95#

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Byron Hills
December 13th, 2019 at 4:58 am
Commented on: 191212

2 Rounds C&J

1 Front Squat - did 2nd after time

110 lbs

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Jade Teasdale
December 13th, 2019 at 4:36 am
Commented on: 191212

Oh, I watched the clock! 😂

Was aiming for 4 rounds: got 3+16 reps! 😡 “I let it slip right through my fingers!” 🥺😩 w/80#s back & abs from yesterday weren’t ready for the front squats. Ankles were tight! My flu 🤧 made my throat feel like 🔥 while breathing! I need do this workout more! Rough challenge of strength through grit!

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Celival de Jesus Nunes
December 13th, 2019 at 4:28 am
Commented on: 191212

RX

3Rd + 4 C& J

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QiHui Xing
December 13th, 2019 at 3:26 am
Commented on: 191212

RX:3+10

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Coastie Nick
December 13th, 2019 at 2:44 am
Commented on: 191212

3 rds + 3 reps Rx’d

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Js Smith
December 13th, 2019 at 2:34 am
Commented on: 191212

Scaled to AMRAP in 10 of:

Power c&j, 45#

Cross-armed front squat, 45#

4 rounds even


Used a modified grip, a wrap, lighter weight & cross arms squat to work around wrist. Clock had :25 left but wrist didn’t.

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Edgar Cruz
December 13th, 2019 at 1:14 am
Commented on: Spicy Steak Strips & Grilled Peppers

Delicious and simple recipe!

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Paul Snell
December 13th, 2019 at 1:04 am
Commented on: 191212

4 rounds used 95#

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Bridget Deschner
December 13th, 2019 at 12:42 am
Commented on: 191212

10 C&J

10 front squat

2 30# dumbbells

3 rounds + 10 C&J + 2 front squats


Only barbell in the gym was taken so used dumbbells.

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Philip Uemura
December 13th, 2019 at 12:41 am
Commented on: 191212

2 Rounds 8 reps. Still nursing back issues used 105 lbs

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Pedro Ber
December 13th, 2019 at 12:36 am
Commented on: 191212

4 rnds 95 lb

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Michael Bishop
December 13th, 2019 at 12:17 am
Commented on: 191212

115#


3 rounds + 5


Nice one

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Eric Love
December 12th, 2019 at 11:30 pm
Commented on: 191212

4+2 @95lbs

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Christian Simpson
December 12th, 2019 at 11:10 pm
Commented on: 191212

Scaled to 95#

2 rounds + 4 = 44 reps


Anybody have some wrist flexibility recommendation?

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Jeffrey Howard
December 12th, 2019 at 10:58 pm
Commented on: 191212

3+11 - Rx

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Tripp Starling
December 12th, 2019 at 10:52 pm
Commented on: 191212

Scaled to 95#

4 rounds + 9 reps

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Robert Cassels
December 12th, 2019 at 10:40 pm
Commented on: 191212

3 + 2 Rx

M/44/214/6'2"

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Brian Rolle
December 12th, 2019 at 10:37 pm
Commented on: 191212

6 rounds

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Shane Azizi
December 12th, 2019 at 10:30 pm
Commented on: 191212

2 rounds + 7 power clean and jerks. Rx

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Steven Odom
December 12th, 2019 at 10:19 pm
Commented on: 191212

Rx’ed

3 rounds + 7 reps

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Matthew Letarte
December 12th, 2019 at 9:58 pm
Commented on: 191212

No Gym, scaled to a GoRuck filled with stuff ~40#

8rds + 10 C&J + 5 FS (175 reps)

Back tightened, made both movements quite painful

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Shaun Stapleton
December 12th, 2019 at 9:54 pm
Commented on: 191212

35/195/5’9/M


Rx 4+3

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Lucas Odum
December 12th, 2019 at 9:49 pm
Commented on: 191212

4 rds

First 2x105#, then 2x95#

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Antonio Larco
December 12th, 2019 at 9:42 pm
Commented on: 191212

3+5 rx

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Stacey Thompkins
December 12th, 2019 at 9:35 pm
Commented on: 191212

M/45/6'2"/180#


Women's rx'd

5 rds + 10 C&J's

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Antonio Larco
December 12th, 2019 at 9:43 pm

Wow nice job

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Chase Hiland
December 12th, 2019 at 9:27 pm
Commented on: 191212

M/35/5'10"/190


Rx'd 3 Rounds + 7 Reps (67)

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Charlie Pokorny
December 12th, 2019 at 9:17 pm
Commented on: 191212

4 rounds Rx

m/51/5'11"/200#

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C Menard
December 12th, 2019 at 9:00 pm
Commented on: 191212

F/38/5’9/69kg

60 reps RX

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Ruben Meier
December 12th, 2019 at 8:56 pm
Commented on: 191212

Did 3rounds for quality

10 clean&jerks

10front squats

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Nicole Deaver
December 12th, 2019 at 8:42 pm
Commented on: 191212

5 Rds -scaled 65#


I got 1 clean & jerk Rx (95#) but my left wrist that's been bothering me didn't like the front rack position so I dropped the weight down. I tried to keep moving since it seemed to ache more when I stopped.

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Jeffrey White
December 12th, 2019 at 8:38 pm
Commented on: 191212

M/34/175lbs


5+1 RX

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Matthew Letarte
December 12th, 2019 at 10:03 pm

Well done

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Giuseppe Petrillo
December 12th, 2019 at 8:30 pm
Commented on: 191212

3 rounds + 17 reps rx’d

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Evan Saber
December 12th, 2019 at 5:39 pm
Commented on: 191212

3 rounds + 4 clean and jerks RX

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Steve Day
December 12th, 2019 at 5:00 pm
Commented on: 191212

40lb DBs

4 rounds

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Shakha Gillin
December 12th, 2019 at 4:12 pm
Commented on: This Is the Optimal Diet for Better Mental Health, From a Nutritional Psychiatrist

I would add 2 more bullet points: 1. Limit sugar and 6. Eat real foods (including vegetables, and not just limiting processed foods). Both are important enough to highlight.


I agree with this article and that our nutrition creates a hormone imbalance which affects mental health.


I see anxiety and depression at astronomical rates in teens. I’m actually surprised by it (after practicing for over 20 years). I think the added factors of screen time, social media and a lack of resiliency contribute.


It’s important for parents to not only feed their kids, but teach them how to eat. To teach them a healthy relationship with food. What and when to eat.


I often see kids eating in my office. To occupy time, or calm their fears. It’s almost always crackers, fruit rolls, granola bars, or other non nutritious foods. I also see parents offer kids these foods during temper tantrums. We shouldn’t feed kids as a tool to combat emotions- boredom, anger, frustration, fear. It’s teaching them to eat when they feel emotions instead of understanding and coping with their feelings.


We should be offering our kids real foods, for the purpose of growing and staying healthy; teaching them what’s growing food and what’s not; and helping them with appropriate tools to help them when they have normal emotions.

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Blas Raventos
December 12th, 2019 at 3:57 pm
Commented on: At Home: Weighted Sit-to-Stands

would be so cool to be able to tag other users here!

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Michael Arko
December 12th, 2019 at 2:55 pm
Commented on: 191212

95lbs barbell

2 full rounds + 10 C&J + 7 FS


Should not have taken that last sip of water before the FS or I surely would have finished 3 rds. Barbel work is always very hard for me and my small build.

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John Clarke
December 12th, 2019 at 2:53 pm
Commented on: 191212

4 rounds, 4 reps @ 85lbs


M/35/5'9/155

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Antoine Vial
December 12th, 2019 at 2:52 pm
Commented on: 191212

50 rep

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Antoine Vial
December 20th, 2019 at 8:12 am

70 rep

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Eric O'Connor
December 12th, 2019 at 1:26 pm
Commented on: 191212

Moderately loaded barbell-only conditioning workouts get nasty fast! Scaling this one is pretty simple: use a load that allows for small sets on the clean and jerks while using short rest breaks and allows for the front squats to be completed unbroken or with 1 short rest break. I will have athletes strive to complete 4+ rounds. If needed, modify the clean and jerk to an easier variation. Being that this movement is essentially about getting the load to the shoulders and then overhead, athletes could do something along the lines of a deadlift+hang power clean+push press.

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Anton Gross
December 13th, 2019 at 9:12 pm

Eric, I was thinking of this WOD this morning. I might do it tonight or tomorrow.

I am only 135, and will probably use 115 to allow me to really move and keep moving. I would like to at least complete 4 probably 5 or more rounds.

I'm thinking that the C&J is not full squat cleans, or why do the FS? If you do full squat cleans then it's really a FS workout primarily. I like the pull and push combo and although a benefit of being larger person, it's a good overall workout for anyone. I feel like this could also be done using anything from an 8 min. to a 15 minute AMRAP also.

I'm going to shoot for DL to HPC to PP hopefully for like 9 reps. Take a couple second breather and bang out the last rep and go right into the FS. Repeat.

Grip might get to be an issue but it's light so probably not.

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Claire Fiddian-Green
December 12th, 2019 at 12:22 pm
Commented on: 191212

3 rounds + 1 C&J Rx.

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Russell Albrycht
December 12th, 2019 at 11:52 am
Commented on: 191212

65#, 4 rds plus 3 C&J

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Sebastien Fitzpatrick
December 12th, 2019 at 11:30 am
Commented on: 191212

3 rds + 1 C&J (61 reps) Rx

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Steven Broz
December 12th, 2019 at 11:00 am
Commented on: 191212

M/49/6’6”/205

10:00 AMRAP

6 clean and jerk

6 front squats

45-lb.

5+2 C&J

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joseph griffin
December 12th, 2019 at 10:29 am
Commented on: 191212

34/m/185lb

3 rounds + 10 c&j

@85lb

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Richard Knott
December 12th, 2019 at 9:48 am
Commented on: 191212

M/33/6'3"/85kg


40 reps.


Scaled to 40kg @ rounds of 8.

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Joyce Selvatti
December 12th, 2019 at 9:41 am
Commented on: 191212

36 reps RX

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Chris Sinagoga
December 12th, 2019 at 2:46 am
Commented on: 191212

Champions Club Scaling Notes


RANT: Short workouts that have a complex movement like today's really add a sense of urgency; competency in the lift is assumed and the attention is moved away from technique and more to strategy. Instead of doing some reps slow and eating up the time, I'd break the clean and jerk down into some segment of it that can be done pretty fast and just go from there.


PURPOSE: 10 minutes of peeking at the timer out of the corner of your eye wishing you would just die now


TRAINING SCALE: switch clean and jerks to either hang cleans, split jerks, push presses, or some other breakdown of the full c&j in order to preserve going fast. Keep at 10 minutes.


PRACTICE SCALE: Use a weight that you won't have to set down the bar for the first 5 minutes. Or if you aren't ready for that blow to the man/womanhood then just extend the time to 15 or 20 minutes.


GROUP SCALE: as is, might grab a dumbbell or kettlebell for goblet squats if front rack is bad.


INJURY SCALE: pick one compound movement you can do and break into an AMRAP with both parts to the movement.


GENERAL FEAR LEVEL: 8

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Juan Acevedo
December 12th, 2019 at 1:53 am
Commented on: 191212

INTENDED STIMULUS

.

Okay, get ready. This is precisely what we crossfitters love: you a barbell and a 10-minute clock. This is also the kind of workout even the best crossfitters can underestimate and mistreat. You can kill the first round in a minute and then suck air while bending over at the waist for the remaining 9 minutes. You don't want that. Keep in mind that in this kind of workout maximizing intensity and power output will be the most productive. And that's achieved by maximizing workload through the 10 minutes. Consider these easy calculations, completing five rounds at 95 pounds will yield more total work and hence more intensity, than completing four rounds at 115 pounds; which in turn will generate more work than completing three at 135 pounds. With this in mind, pick a load that allows you to get between four and five rounds. That most likely will maximize your work and hence, your power output. This will make you fitter. Athletes that struggle with the front rack position can use dumbbells for this workout and practice front rack mechanics before starting. Athletes learning the clean and jerk, can opt for hang clean and push presses to decrease the complexity of the movement while keeping the intensity up. Enjoy this classic met-con couplet! SCALE RIGHT AND KEEP THE INTENSITY UP!


OPTION 1

Complete as many rounds as possible in

10 minutes of:


10 clean and jerks

10 front squats


♀ 80-lb. ♂ 115-lb.


OPTION 2

Complete as many rounds as possible in

10 minutes of:


8 clean and jerks

8 front squats


♀ 65-lb. ♂ 95-lb.


OPTION 3

Complete as many rounds as possible in

10 minutes of:


6 clean and jerk - hang clean and push press

6 front squats


♀ 45-lb. ♂ 65-lb.

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David Swicegood
December 30th, 2019 at 5:19 pm

Complete as many rounds as possible in 10 minutes of:


8 clean and jerks

8 front squats


95 lbs. 3 rds + 6 clean & jerks. Good weight. Stay engaged through the pull and keep right shoulder loaded.

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Bryan Rosen
December 12th, 2019 at 1:33 am
Commented on: 191212

Warm up for 191212

GENERAL WARM-UP


2 rounds of:

250-m row

10 active Spiderman lunges

10 inchworms + a push-up

10 reverse-grip PVC pass-throughs

10 jumping squats


SPECIFIC WARM-UP


Clean and jerk + front squat


3 jump and lands (no barbell)

3 jump and lands, driving the arms overhead (no barbell)

10 push jerks

5 high hang power clean + front squat

5 clean deadlift + power clean

5 power clean and jerks


Build up

Every 2 minutes for 3 sets, perform 3 power clean and jerks, in addition to 3 front squats. Increase load each set.

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Steven Thunander
December 12th, 2019 at 1:31 am
Commented on: 191212

Globo scale: if you have a barbell and plates go rxed. If this is difficult to control due to no bumper plates go lighter on the weights and consider subbing hang power cleans. Dumbbell sub 35/50lb dumbbells, sets stay the same.

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Steven Thunander
December 12th, 2019 at 1:35 am

This one can also be done with a wreckbag or sandbag if that's all you have

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Evan Saber
December 12th, 2019 at 5:39 pm

Damn 150 sandbag would be killer

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