CrossFit | 191216
Monday

191216

Workout of the Day

74

3 rounds for time of:

30 GHD sit-ups
30-m lunge with dumbbells

♀ 35-lb. DBs ♂ 50-lb. DBs

Post time to comments.

At-Home Workout

planks and toe taps

Plank holds and toe taps

Watch

Comments on 191216

148 Comments

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Kury Akin
April 1st, 2020 at 1:08 pm
Commented on: 191216

12:30 for Acevedo's option 1: 4R 20 GHD, 20m walking lunges with 5 gallon drums. Thanks to everyone that contributes the scales, options and, warm ups. It really is much appreciated.

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Orestis Papapetrou
February 12th, 2020 at 7:50 am
Commented on: 191216

For me i have issues with high volume trunk flexion, same to TTB and GHD sit ups. So i had to brake them up in sets of 5. I finished 16:24. Alternative for GHD SU is straight leg sit up to target the hip flexor also. If the lunges are easy for most go frond rack or even overhead. Challenge yourself and find weaknesses. PS. Make sure your class warm up included VMO warm up.

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Clint Michael
February 6th, 2020 at 2:11 pm
Commented on: 191216

13:14

Rx’d

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Nate Gordon
January 17th, 2020 at 6:13 pm
Commented on: 191216

10:59

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Jeff Chalfant
January 6th, 2020 at 3:29 pm
Commented on: 191216

10:38 rx. Should’ve taken a quick break on ghd round 1. My quads were on fire round 2 and I broke the sit-ups 10-8-6-6

then it became all lungs toward the end of each round of lunges. Legs felt unsteady at first but strong at the end.

early morning WOD with Jay. He got 9:10 scaled to 20 ghd to pll. and 35lb dbs

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Jeff Chalfant
January 6th, 2020 at 3:36 pm

Had to do lunges in 6m increments... came out to 25 reps each round.

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Cy Azizi
December 31st, 2019 at 6:11 pm
Commented on: 191216

17:14

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Amanda McDowell
December 29th, 2019 at 12:53 am
Commented on: 191216

I did option 2: 30 parallel GHDs using a bench (dumbbells with sandbags on them really tore up the top of my feet!) and 30#Dbs in sets of 10 feet. Good burner.

5’56“

5’41”

5’55”

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Chris Meldrum
December 28th, 2019 at 8:16 pm
Commented on: 191216

As rx’d, 9:27.


GHDs mostly unbroken.  Paused after 20 in rounds 2 and 3.  Did lunges out and back 15 meters – unbroken in rounds 1 and 3. 

Broke briefly in round 2.


46m/5'10"/180

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Angelita Maiorka Sassi
December 26th, 2019 at 2:36 pm
Commented on: Course Photos | Dec. 9-15, 2019

Fiz o level 2 em Porto Alegre dia 14 e 15 de dezembro e foi sensacional. Muito obrigada aos coaches envolvidos Victor, Ricardinho, Pablo e Gabriel. Muito profissionalismo e amor em cada palestra e explicação. Vamos em busca de virtuosidade! Obrigada

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Nathan Hanks
December 24th, 2019 at 6:52 pm
Commented on: 191216

4 rounds

20 GHD situps

20m lunge 50# DBs


12:30

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Fabian Delaflor
December 24th, 2019 at 4:23 am
Commented on: 191216

3 rounds:

30 inclined bench sit ups

30-m lunge with 20#dumbbells

11:14m

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Frederick Engelhardt
December 23rd, 2019 at 10:56 pm
Commented on: Scrambled Eggs With Bacon-Wrapped Jalapeño
I love bacon!
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Morgan Greene
December 23rd, 2019 at 8:26 pm
Commented on: 191216

7:55

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Miriam Reyes
December 21st, 2019 at 4:28 pm
Commented on: Course Photos | Dec. 9-15, 2019

Late Post: Had an amazing time in El Paso with Gene and Lisa. Great and humble people. Loved the seminar.

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Christopher MacLeod
December 21st, 2019 at 1:25 am
Commented on: Scrambled Eggs With Bacon-Wrapped Jalapeño

I'm gonna have to add a bit more bacons hehe

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Nuno Khan
December 20th, 2019 at 11:03 am
Commented on: Course Photos | Dec. 9-15, 2019

What a great weekend in South Africa!! Words are not enough to thank Jobst Chad n Candice for this two amazing days. I learnd a lot from you guys. You rock SA team. Thank you and hope to see you again. 💪💪💪

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Chase Hiland
December 19th, 2019 at 9:14 pm
Commented on: 191216

M/35/5'10"/190


Rx'd 10:36

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Alex Pham
December 19th, 2019 at 6:28 pm
Commented on: 191216

12:45

20 lb incline situps

40 lb dumbbells

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Viktor Wachtler
December 19th, 2019 at 2:51 pm
Commented on: 191216

13:34 scaled to 20kg dumbells


43/1.78m/75kg

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Pavel Stas
December 19th, 2019 at 5:42 am
Commented on: 191216

13:30 rx

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Scott Jacobson
December 18th, 2019 at 11:17 pm
Commented on: 191216

5’8” / 169 lb / 21 / M


Rx’d 9 min

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Giuseppe Petrillo
December 18th, 2019 at 6:25 pm
Commented on: 191216

10:10 rx’d

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Bridget Deschner
December 18th, 2019 at 1:31 pm
Commented on: 191216

3 rounds

30 hip thrusts with 45# barbell

30m lunge with 35# dumbbells

10:52


Did hip thrusts, can’t do most ab stuff due to DR. Front-racked the lunges, which certainly helped with posture and form. Burnfest indeed!

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Nathanael Akin
December 18th, 2019 at 2:14 am
Commented on: 191216

Short on time, so did a quick warm-up and jumped in.

3 rounds of

30 AbMat sit-ups

Driveway to tree lunges with 40-lb DBs


Groin and glutes were feeling this!

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Thomas Moore
December 18th, 2019 at 12:31 am
Commented on: Scrambled Eggs With Bacon-Wrapped Jalapeño

Bake time and temp for the bacon/jalapenos? Any suggestions?

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Coastie Nick
December 17th, 2019 at 9:23 pm
Commented on: 191216

Rx’d 10:11

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Scott MacArthur
December 17th, 2019 at 9:15 pm
Commented on: 191216

Used 30 for DB’s, abmat sit-ups. Wanted to move quicker.

10:28

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Shane Azizi
December 17th, 2019 at 8:33 pm
Commented on: 191216

14:18 Rx

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Hank McKibban
December 17th, 2019 at 7:57 pm
Commented on: 191216

12:04 rx

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Christian Simpson
December 17th, 2019 at 7:15 pm
Commented on: 191216

Abwheel x30 & 45# DB


20:37

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Mark Chames
December 17th, 2019 at 7:07 pm
Commented on: Course Photos | Dec. 9-15, 2019

What a spectacular weekend at CFHQ for the MDL1. I learned so much and met so many inspirational people. Thank you!

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Adam King
December 17th, 2019 at 6:52 pm
Commented on: 191216

Completed 2019-12-17

12 minutes with 35 lb dbs

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Joseph Alaimo
December 17th, 2019 at 4:24 pm
Commented on: 191216

9:58 (rx) lunges holding dumbbells at shoulders

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Natalia Diez
December 17th, 2019 at 4:19 pm
Commented on: 191216

7:52” RX

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joseph griffin
December 17th, 2019 at 12:15 pm
Commented on: 191216

34/m/185

17:55

Round 1

Rx

Round 2-3

Abmat sit-ups

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Jaco Botha
December 17th, 2019 at 10:37 am
Commented on: Course Photos | Dec. 9-15, 2019

Had the best weekend in South Africa JHB!!! Thanks for the awesome coaches Chad,Candice and Jobst for all the awesome lectures! Keep inspiring the people because you sure inspired me! Thanks yet again.

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Jobst Olschewski
December 17th, 2019 at 6:08 pm

Jaco! It was great spending this weekend with such an amazing group of people. You are our ambassador now and am sure you are already and will inspire many others!

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Maretha Nel
December 17th, 2019 at 10:06 am
Commented on: Course Photos | Dec. 9-15, 2019

Thank you to all the coaches (team South Africa) you are all very dedicated in what you do and a true example of the sport and everything that goes part with it!! Ive learned alot from all 3 of you and you truely gave attention to all 34 participants! Good luck to everyone with future plans and I wish all of you success and the best in life!! Thanx again Maretha. Xx

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Jobst Olschewski
December 17th, 2019 at 6:06 pm

It was amazing to share the weekend with all of you, Maretha! All the best with your forward journey in CrossFit and lots of success!

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Mayank Choudhary
December 17th, 2019 at 9:11 am
Commented on: Course Photos | Dec. 9-15, 2019

What a great weekend was that in new Delhi india at crossfit himalaya. Coach MIKE and COACH vijay is brilliant, technique to teach us about fundamental movements was outstanding.

I just want to say that please increase the days coz 2 days isn't enough to learn. I wish this will be noticeable in future. And I am happy to join CrossFit community after 8 years of bodybuilding community. CrossFit is the true meaning of Fitness.

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Eric Son
December 17th, 2019 at 6:42 am
Commented on: 191216



10:40


https://youtu.be/4UWGZrSQCAU

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Swetlana Stacia
December 17th, 2019 at 6:40 am
Commented on: Course Photos | Dec. 9-15, 2019

Fly all the way from Indonesian to Singapore and having a great weekend with all of the great people.. Thankyou for the knowledge! Learned so much from this L1 course from our awesome instructors (Juria, Uriel, McCoy and Paul) You guys are amazing! #teamindonesian #indonesian

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Jeronimo Garcia
December 17th, 2019 at 4:23 am
Commented on: Course Photos | Dec. 9-15, 2019

The MD-L1 at CF-HQ was more than amazing. Listening to Coach Glassman in person was not only inspiring but awakening. Thanks to Julie, Katie, Joe, Pat, Wes, Zac, Hollis and all the people involved in such an amazing weekend. DDC, make some room for me

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Jade Teasdale
December 17th, 2019 at 4:17 am
Commented on: 191216

RX-ish! Didn’t have time to measure out the distance perfect, but it felt far. 🤣 I alt. between holding the DBs at my side & in the rack! My elbows were sore from something & my warm-up was cut short due to needing to WOD & get to work! The rack didn’t feel comfortable like normal! 13:50

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David Smith
December 17th, 2019 at 2:37 am
Commented on: 191216

50 lb DB lunges 30 yards

20 v-ups

12 pull ups


9:45

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Alexys D'Tiole
December 17th, 2019 at 12:32 am
Commented on: 191216

6:26

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Chris Letarte
December 17th, 2019 at 12:20 am
Commented on: 191216

Enjoyed this one a lot

6:32

30yds instead of meters

40lb dumbell

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Jenn Gaddy
December 17th, 2019 at 12:19 am
Commented on: Course Photos | Dec. 9-15, 2019

Absolute professionalism from Jenni Orr and Santi this past weekend at the Okaloosa CrossFit course in FL. Met and made friends with amazing athletes from all over the area. Super stoked to put all this knowledge into action. Thank you!

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John Bucaria
December 17th, 2019 at 1:05 am

Jenn, so sorry for leaving without getting your info. Can you send me an email with your info? I know I'm going to need some coaching with my new triathlon adventure. jrbucaria@yahoo.com

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Jenni Orr
December 17th, 2019 at 4:37 am

Jenn it was a pleasure meeting you this weekend! Thank you for the kind words. I can’t wait until I get to work with you on my running!

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Jacob Cram
December 17th, 2019 at 12:07 am
Commented on: 191216

11:55 Rx

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Matthew Letarte
December 17th, 2019 at 12:06 am
Commented on: 191216

7:36

Hotel scale, ass on bench, feet under DBs for GHDs, felt comparable in terms of ROM, angle makes it a little easier though.

Lunges as RX'D

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Fred Pinho
December 16th, 2019 at 10:29 pm
Commented on: 191216

WarmUp:


10 Cals airbike

Rest 30"

1' Plank

Rest 30"

400m Row

Rest30"



Brazil/ country


RX: 15'

Terceiro round as pernas cansaram para fazer o GHD rápido. Lunge sessões de 15m

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Steven Odom
December 16th, 2019 at 9:59 pm
Commented on: 191216

Rx’ed

9:17

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Antonio Larco
December 16th, 2019 at 9:36 pm
Commented on: 191216

16'45" rx

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Tripp Starling
December 16th, 2019 at 9:23 pm
Commented on: 191216

3 RFT

30 abmat sit-ups

30 m lunge with 35# dumbbells

8:17

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Nicole Deaver
December 16th, 2019 at 9:14 pm
Commented on: 191216

7:28

3rds

30 incline sit-ups (10# ball)

30m walking lunges (35# DBs)

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Shaun Stapleton
December 16th, 2019 at 9:01 pm
Commented on: 191216

35/5’9/195/M


3 rounds:


30 Abmat sit ups

30 lunges (barbell 100lbs)


7:47

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Jeffrey Howard
December 16th, 2019 at 8:52 pm
Commented on: 191216

11:19 - Rx

Home made GHD, box and barbells for foot holder on the rig. 4 x 25ft sections

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Jeffrey White
December 16th, 2019 at 8:49 pm
Commented on: 191216

M/34/175lbs


12:37 RX

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Ricardo Mendes
December 16th, 2019 at 7:39 pm
Commented on: 191216

12:07

Did a scaled version with GHD sit ups to parallel and 16m of walking lunges with 50lbs each hand.

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Charlie Pokorny
December 16th, 2019 at 6:53 pm
Commented on: 191216

14:27 Rx

m/51/5'11"/200#

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Sebastien Fitzpatrick
December 16th, 2019 at 6:27 pm
Commented on: 191216

9:39 Rx


The lunges where much harder than I expected...

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Jon Wilson
December 16th, 2019 at 6:22 pm
Commented on: 191216

Rx’d

17:30

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Matthew Aukstikalnes
December 16th, 2019 at 6:21 pm
Commented on: 191216

9:20, scaled with decline sit-ups and 40# db's.

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Eric Love
December 16th, 2019 at 6:19 pm
Commented on: 191216

13 minutos of sweat and shame

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Luis Carreño
December 16th, 2019 at 6:17 pm
Commented on: Course Photos | Dec. 9-15, 2019

The L1 seminar in Chicago was great! Pablo, Andrew, Luke, Jess, and Kolin were all very helpful and knowledgeable. They kept everything fun and interesting. Great staff and fun seminar. Thank you all.

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Jessica Pilling
December 23rd, 2019 at 3:27 pm

Luis, such a privilege to coach you and meet you. Happy Holidays!

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Steve Day
December 16th, 2019 at 4:41 pm
Commented on: 191216

12:08

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Rachel Gaddis
December 16th, 2019 at 4:30 pm
Commented on: Course Photos | Dec. 9-15, 2019

Pablo, Andrew, Kolin, Jess and Luke were a Chicago dream team. The whole weekend was an incredible learning experience and I can't thank the coaches enough for the time and energy they gave all of us - CrossFit strikes again with the best of the best.

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Jessica Pilling
December 23rd, 2019 at 3:26 pm

ha, "CrossFit strikes again" love that. Happy Holidays, Rachel.

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Stacey Thompkins
December 16th, 2019 at 3:41 pm
Commented on: 191216

M/45/6'2"/180#


Rx'd

9:58

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Michael Arko
December 16th, 2019 at 3:21 pm
Commented on: 191216

33lbs dumbbells

9:24

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Evan Saber
December 16th, 2019 at 3:09 pm
Commented on: 191216

12:00 RX... 25ft. Increments

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Matt Weinstein
December 16th, 2019 at 2:42 pm
Commented on: Course Photos | Dec. 9-15, 2019

Thank you to the L1 staff in Chicago (Jess, Andrew, Kolin, Luke, and led by the irrepressible Pablo) for an outstanding learning event. I appreciated how you made the lessons fun, while ensuring that the key points of each session were clear. Great step on my CrossFit journey by seeing impactful coaching by the L1 staff in action. Also, a thank you to Neal and CrossFit CE for their hospitality and a great box for the course.

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Jessica Pilling
December 23rd, 2019 at 3:25 pm

Happy Holidays, Matt. Glad to be a part of your CrossFit journey, it's such an honor. Thank you.

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Teala Happ
December 16th, 2019 at 2:36 pm
Commented on: Course Photos | Dec. 9-15, 2019

The CF-L1 seminar in Chicago this weekend was incredibly informative and humbling. I am certain all seminar staff are incredible; however, Pablo, Andrew, Jess, Luke and Kolin... WOW! Thank you for challenging us while also making the course fun! Top-notch coaches and presenters! Hope to see you guys soon for my CF-L2! :-) Cheers! Teala

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Jessica Pilling
December 23rd, 2019 at 3:24 pm

Happy Holidays, Taela. Wonderful to meet you and chat!

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Mark Mehringer
December 16th, 2019 at 2:25 pm
Commented on: Course Photos | Dec. 9-15, 2019

CrossFit Level 2 course in Cookeville, TN at the legendary CrosFit Mayhem was nothing short of sensational. As always, the level of professionalism, and demonstration of subject matter proficiency was displayed at the highest level. All 3 seminar staff instructors provided top notch feedback and you can tell their mastery of the foundations resonates through their genuine passion for helping others in the community. Truly ambassadors of the methodology! Hats off to 3 of the best CFHQ has on staff-thanks again Chuck Carswell, Lindsay Andrew, and Natosha Willhite-Haydock.

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Lindsay Andrew
January 6th, 2020 at 6:33 pm

Thank you for this Mark!

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Jim Rix
December 16th, 2019 at 2:06 pm
Commented on: 191216

With 35# DBs

13:15

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Eric Mueller
December 16th, 2019 at 2:00 pm
Commented on: Course Photos | Dec. 9-15, 2019

Learned so much this weekend, while having a great time with an awesome group! Andy, Cody, Greg, James, and Jen were super knowledgeably and great leaders! Thanks all.

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Gregory Kerschbaum
December 16th, 2019 at 2:05 pm

Great getting to work with you this weekend Eric! it was great to get to see you and Aubrey both!

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Lucie Hobart
December 16th, 2019 at 2:00 pm
Commented on: 191216

10:56

GHDs

20# db

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Angelo Babuscio
December 16th, 2019 at 1:48 pm
Commented on: Course Photos | Dec. 9-15, 2019

I had a great time this weekend in Chicago with an amazing group of fellow athletes and coaches Pablo, Andrew, Luke, Kolin, and Jess. Educational lectures, challenging workouts, and a tough "celebration of knowledge."

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Jessica Pilling
December 23rd, 2019 at 3:22 pm

Angelo, so nice to meet you and work with you! Happy Holidays!

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Chris Cheney
December 16th, 2019 at 1:47 pm
Commented on: 191216

3 RFT


30 hanging leg raises

30 alternating DB lunge (22.5kg)


12.53

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Russell Albrycht
December 16th, 2019 at 11:48 am
Commented on: 191216

Option 3, 10:25

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Dave DeCoste
December 16th, 2019 at 11:44 am
Commented on: 191216

9:50

Rx

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Claire Fiddian-Green
December 16th, 2019 at 11:39 am
Commented on: 191216

14:45. Each round of GHDs completed 20 full sit-ups and then 10 to parallel. Rx DB lunges.

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Steven Broz
December 16th, 2019 at 11:26 am
Commented on: 191216

M/49/6’6”/205#

4 rounds for time of:

20 AbMat sit-ups

20 m lunge

50 m farmers carry, 20# dbs


2 rounds in 5:20

Stopped work out after slip and fall on ice

Left knee tweaked

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Warren Naested
December 16th, 2019 at 10:32 am
Commented on: Course Photos | Dec. 9-15, 2019

I had the most amazing weekend with the team from Crossfit Jozi!! Thank you Chad, Candice and Jobst! Your absolute passion for crossfit and coaching is truly awe-inspiring!! Hope to see you all soon! Cheers

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Chad Theron
December 16th, 2019 at 3:33 pm

Warren it was an absolute pleasure to work with you this weekend! See you soon!

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Jobst Olschewski
December 17th, 2019 at 6:01 pm

What Chad said, Warren. Privilege to spend the weekend with you all!

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Damian Mienie
December 16th, 2019 at 9:49 am
Commented on: Course Photos | Dec. 9-15, 2019

I had such an amazing weekend and learnt so much from our very own SA team I cant wait to kick off a great relationship with crossfit thanks TEAM SA

#southafricancrossfit is thriving

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Chad Theron
December 16th, 2019 at 10:03 am

Damian you legend! Thanks for a cool weekend!

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Jobst Olschewski
December 17th, 2019 at 5:59 pm

Great to have you as part of our CrossFit community, Damian!!

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Tanika Monga
December 16th, 2019 at 9:37 am
Commented on: Course Photos | Dec. 9-15, 2019

What an amazing seminar in Delhi! Thanks to Coach Mike & Vijay for all the learnings throughout the weekend. You both are amazing & inspiring.

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Cristina Fernández
December 16th, 2019 at 8:36 am
Commented on: Course Photos | Dec. 9-15, 2019

Thank you for a fantastic seminar, great team of Federico, Nat, Carlos, Emily and Jane, which in addition to learning a lot with them, made it very fun. Unforgettable weekend.

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Federico Biasetti
December 16th, 2019 at 9:25 am

Cristina! Great weekend indeed, hard work and fun!!

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Emily Jenkins
December 16th, 2019 at 11:22 am

Thanks Christina! Hope to catch you at a level 2 in the future!

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Carlos Fernandez
December 17th, 2019 at 1:18 pm

I’m happy you enjoyed it as much as we did, nice meeting you!

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Shuaib Booley
December 16th, 2019 at 7:48 am
Commented on: Course Photos | Dec. 9-15, 2019

What an epic weekend in JHB South Africa. It was an amazing weekend. Learnt so much from Chad and his team!!

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Chad Theron
December 16th, 2019 at 7:59 am

Thanks for an epic time Shuaib! Was great having you there!

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Jobst Olschewski
December 17th, 2019 at 5:58 pm

An honor to be part of this team and a privilege to spend the weekend with you and this amazing group of people, Shuaib

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Andre Mienie
December 16th, 2019 at 7:34 am
Commented on: Course Photos | Dec. 9-15, 2019

Thank you for the great weekend Team South Africa - Chad, Candice and Jobst. You guys made it fun and enjoyable! Awesome group of people who did the Level 1 course with us.

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Chad Theron
December 16th, 2019 at 7:44 am

Andre thank you and Damian for an great weekend and thank you so much for the awesome shirts! #Fearless

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Jobst Olschewski
December 17th, 2019 at 5:56 pm

Exactly what Chad said, Andre. All the best!

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Bengi Goecek
December 16th, 2019 at 7:26 am
Commented on: Course Photos | Dec. 9-15, 2019

Thanks to Kat, Wes and Drake for coming to Berlin, teaching the L2! What an experience. Makes me proud and humble to learn more and practice more to become as good as them one day!! Love it! L3 next (hopefully)..

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marcus mcclain
December 16th, 2019 at 7:07 am
Commented on: Course Photos | Dec. 9-15, 2019

Vielen Lieben Dank am alle Teilnehmer den Level 1 Kurs @BullsandBears, es war mein letztes Seminar in diesem Jahr und es war ein gutes!

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Hendrik Bünzen
December 16th, 2019 at 6:54 am
Commented on: 191216

13:03 rx’d

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Marti Milner
December 16th, 2019 at 6:37 am
Commented on: Course Photos | Dec. 9-15, 2019

Amazing weekend in South Africa. We had the best team (Chad, Jobst & Candice) Thank you guys!

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Chad Theron
December 16th, 2019 at 7:34 am

Thanks for a great weekend Marti!!

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Chad Theron
December 16th, 2019 at 7:42 am

Keep rocking those awesome training pants!

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Jobst Olschewski
December 17th, 2019 at 5:55 pm

What Chad said, haha

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Rosa-marie Cronje
December 16th, 2019 at 6:25 am
Commented on: Course Photos | Dec. 9-15, 2019

Shout-out from South Africa! The weekend was AWESOME! Thank you Chad, Candice and Jobst for for sharing so much of your knowledge with us.

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Chad Theron
December 16th, 2019 at 7:37 am

Thanks for a great weekend Rozie! Congrats on that first strict ring muscle up!!!

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Jobst Olschewski
December 17th, 2019 at 5:54 pm

Agreed, stellar weekend. All the best for your plans with your box, Rozie!

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André Joubert
December 16th, 2019 at 6:22 am
Commented on: Course Photos | Dec. 9-15, 2019

Great weekend, lots of fun and we were lucky to have the 3x most amazing Instructors. Chad, Candice & Jobst, thank you so much for everything you did for us this weekend. 🏅

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Chad Theron
December 16th, 2019 at 7:39 am

Thank you for a great weekend Andre! Looking forward to following your coaching adventure in Amsterdam next year!

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Jobst Olschewski
December 17th, 2019 at 5:53 pm

Great weekend indeed, Andre. What an amazing group of people, overall. All the best!

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Kerry Lang
December 16th, 2019 at 5:17 am
Commented on: Course Photos | Dec. 9-15, 2019

Jobst, Chad and Candice, thank you for a fantastic weekend in JHB. What a professional job you did! Personable, approachable and knowledgeable.

The kind touch for my birthday was very special.

We are looking forward to applying all you have taught us and coming back for more soon.

Love from the Zimbos.

Kerry and Dawn

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Chad Theron
December 16th, 2019 at 7:37 am

Thanks for a great weekend Zimbos! Hope you enjoyed a few birthday G&T’s :)

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Jobst Olschewski
December 17th, 2019 at 5:51 pm

I hope you have a great after-party to celebrate your B-day, Kerry. You guys were great. I am sure Zim is in good hands ;)

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Abigail Keats Ho
December 16th, 2019 at 4:53 am
Commented on: Course Photos | Dec. 9-15, 2019

The most incredible weekend in South Africa! I cannot thank Chad, Candice and Jobst enough for the invaluable coaching and lessons. This is a truly special and inspiring CF-L1 coaching team. I am excited to apply the knowledge learnt to improve my fundamentals and training and to work hard at achieving virtuosity. Thank you to SA team!

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Chad Theron
December 16th, 2019 at 7:35 am

So glad you enjoyed it Abigail! Thank you for making it a great weekend!

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Jobst Olschewski
December 17th, 2019 at 5:49 pm

It was great to spend the weekend with such an amazing group of people. Keep in touch and all the best for your pursuit of virtuosity.

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QiHui Xing
December 16th, 2019 at 4:04 am
Commented on: 191216

RX:9‘02’‘

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Chaitanya Yadav
December 16th, 2019 at 3:42 am
Commented on: Course Photos | Dec. 9-15, 2019

Awesome weekend at New Delhi, India. Mike and Vijay were both very knowledgable and great fun to learn from! Also got to meet and workout with some great people. Cheers guys!

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Alain Anton
December 16th, 2019 at 3:36 am
Commented on: Course Photos | Dec. 9-15, 2019

Phenomenal experience with all the instructors, Pablo, Andrew, Jess, Luke and Kolin. Thanks for coming out to Chicago and teaching us about a lifetime of fitness. Wish you all the best in your future endeavors!

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Jessica Pilling
December 23rd, 2019 at 3:21 pm

Alain, wonderful to work with you, best of luck in coaching. Happy Holidays!

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Chris Sinagoga
December 16th, 2019 at 3:26 am
Commented on: 191216

Champions Club Scaling Notes


RANT

It's important to look beyond the "code" of the movement - as Carl Paoli would say - and look 1) the general movement patterns and 2) what we want to get out of it. I don't think regular sit-ups are a good sub for GHD sit-ups; I think L-sits or strict knees to elbows are better. Lunges can be held wherever you feel like you need to most work. Just know that holding them in a front rack position will make your torso be more upright, which makes it harder to keep the knee from coming forward.


PURPOSE: stamina. Muscular fatigue should be a factor here and make us rest


TRAINING SCALE: I kinda want to say "as is" but the 3-round prescription kinda assumes certain things about the movements - particularly load and range of motion. So I might say AMRAP this thing. I haven't tried it out yet, but I wouldn't be opposed to saying like 15 or 20 minutes.


PRACTICE SCALE: cut the range of motion on GHDs, lighted up the dumbbells by a lot or even empty, then go 5 rounds as listed.


GROUP SCALE: strict knees to elbows/L-sit sub for GHD. AMRAP for most.


NEW TO CROSSFIT VERSION: check the practice scale, and sub the GHD as listed in the group


INJURY VERSION: pick two movements that will fatigue the same general part of the body in a different way (ie. pull-ups and push-ups/push press) and go at them for 15 minutes


GENERAL FEAR LEVEL: 5

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Jim Rix
December 16th, 2019 at 4:52 pm

Chris, thanks for the tip on where to hold the DBs. Never would have thought to hold them in the rack position, but that helped maintain my posture, way better than holding them w/ straight arms, which pulled my upper body forward.

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Chris Sinagoga
December 16th, 2019 at 7:59 pm

No problem Jim!


Nice time too. I just did a 15-minute AMRAP using 30-lb. dumbbells. My butt is very sore.

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JM Banda
December 17th, 2019 at 7:01 pm

You're leaving the warmup out of your post.. why!? Been following your Rant for some time. Thanks

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Chris Sinagoga
December 18th, 2019 at 2:22 am

Not any more I'm not! Good looks. I might think of a better way to format it, though. Because the warmup is just based on the overall themes of the movements in the workout.

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Kyungtaek Kang
December 16th, 2019 at 2:39 am
Commented on: 191216

30-20-10 (reps/m)

7:44 (15kg)

팔 수술 후 81일째

크로스핏힘 강경택 45세/180cm/90kg

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Emily Jamroz
December 16th, 2019 at 2:13 am
Commented on: Course Photos | Dec. 9-15, 2019

Thank you for an amazing course in Chicago! It was extremely well run by an amazing team of instructors. I learned so much from you all!

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Jessica Pilling
December 23rd, 2019 at 3:21 pm

Emily! Lovely to meet you. Happy Holidays!

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Jovanka Heimel
December 16th, 2019 at 2:00 am
Commented on: Course Photos | Dec. 9-15, 2019

Sorry, typo! Jess not Jen!!

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Jessica Pilling
December 23rd, 2019 at 3:20 pm

:) So great to meet you and work with you Jojo!

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Jovanka Heimel
December 16th, 2019 at 1:58 am
Commented on: Course Photos | Dec. 9-15, 2019

What a great weekend in Chicago! I learned so much and enjoyed every second of the L1 course this weekend. Thank you Pablo, Andrew, Luke, Kolin, and Jen! You were an amazing team and I hope to run into you guys again some day! Jojo

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Bryan Rosen
December 16th, 2019 at 1:39 am
Commented on: 191216

Warm up for 191216:

GENERAL WARM-UP


Row 100 meters + 30-sec high plank hold + 10 active Samson

Row 100 meters + 30-sec side plank hold, left + 10 controlled air squats

Row 100 meters + 30-sec side plank hold, right + 10 walking lunges

Row 100 meters + 30 banded good mornings + 10 straight-leg sit-ups


SPECIFIC WARM-UP


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


Lunge with dumbells

1 set of 10 slow and controlled walking lunges

1 set of 10 walking lunges with dumbbell in goblet hold

2 sets of 6 walking lunges with dumbbells followed by 3 GHD sit-ups

*Set 1 with a light-to-medium weight, and set 2 with intended workout weight.

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Steven Thunander
December 16th, 2019 at 1:24 am
Commented on: 191216

Globo scale: if you have a GHD, Roman chair or can MacGyver together a GHD (sit perpendicular on a bench with feet under dbs, do a situp and get as low as possible without hitting your head, a Swiss ball with the dumbbells works in a similar fashion). If this isn't practical do 30 weighted abmat or incline situps. Obviously scale back or do abmat situps if you haven't trained GHD situps recently. For lunges, 30m is about 100ft, so 4x25 feet or 10x10 feet will work.

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Juan Acevedo
December 16th, 2019 at 1:08 am
Commented on: 191216

INTENDED STIMULUS

.

This is a burn fest! Expect that, and expect to be able to tolerate it. This workout will demand a lot from your core. The sit-ups will work your abs and your spine flexing capacity, while the lunges will reward keeping the pelvis and vertebral column aligned and stable. Thanks to the sit-ups, the muscles that pull your thighs to your belly and vice-versa will be pretty shut --i.e., hip flexors. On the other hand, the lunges will shut the muscles that extend your legs and your hips. So yes, trunk overload is coming. Today the number of reps per set is significant. This means we want to reach the limits of your muscular endurance. However, we don't want you to go over it. That only slows you down. This workout is an excellent opportunity to play with reps, load, and range of motion in your scaling. Try to get yourself to that threshold point. If the thirty GHD sit-ups will create muscle fatigue in the first round, decrease range of motion or redistribute reps. AbMat sit-ups are a perfectly valid option here. For many athletes, the range of motion of lunges is challenging. If this is your case, don't load them. Do them unweighted and prioritize range of motion, add some farmer holds to each round if you want. Check out our options for ideas! Let it burn!



OPTION 1

4 rounds for time of:


20 GHD sit-ups

20-m lunge with dumbbells


♀ 35-lb. DBs ♂ 50-lb. DBs


Scaling reasoning: the skill difficulty and load has been preserved. The workload has been reduced by ten reps on each movement (a little more than 10%). The number of rounds has been modified to allow athletes to maintain a solid pace, and high power output. Choose this option if you can handle the weight and the skill for the RX, but the anaerobic capacity (the muscle fatigue) would be too great for 30 reps (meaning more than two breaks per set).


OPTION 2

3 rounds for time of:


30 AbMat sit-ups or parallel GHD sit-up

30-m lunge with dumbbells


♀ 30-lb. DBs ♂ 40-lb. DBs


Scaling reasoning: the volume of reps is kept. The range of motion on the sit-ups is lower, as well as the load. Both modifications aim to a similar workload reduction on each movement. Choose this option 1 is not for you, and you think you can get this done with around one break per movement per round.


OPTION 3

4 rounds for time of:


20 AbMat sit-ups

20-m lunge with dumbbells


♀ 20-lb. DBs ♂ 30-lb. DBs


Scaling reasoning: this is a combination of options 1 and 2. There is an overall reduction in load and skill. Choose this option if neither of the previous options is for you.

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David Swicegood
January 4th, 2020 at 7:46 pm

OPTION 2

3 rounds for time of:


30 AbMat sit-ups or parallel GHD sit-up

30-m lunge with dumbbells


40 lb dbs

14m30s


one break per round. Definitely a good scale, chose right for this one. Left knee had more trouble with lunges than right knee. Some trouble keeping trunk upright in later rounds. Could have gone slightly below parallel for GHDs but not much more.

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Juan Acevedo
December 16th, 2019 at 1:07 am
Commented on: 191216


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