CrossFit | 191223
Monday

191223

Workout of the Day

69

5 rounds for time of:

15 thrusters
15 pull-ups

♀ 65 lb. ♂ 95 lb.

Post time to comments.

Shoulder Muscles, Part 4

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Read More

In this 2019 trial, Tim Noakes et al. demonstrate that athletes can achieve similar performances on a 5K time trial while following a low-carb or high-carb diet, contrary to the widely assumed understanding that low-carb diets cannot support effective exercise at high intensities. At minimum, this research indicates a low-carbohydrate diet does not negatively affect performance beyond a small impairment seen during an initial two-week transition period.

Read MoreHigh Rates of Fat Oxidation Induced by a Low-Carbohydrate, High-Fat Diet Do Not Impair 5-km Running Performance in Competitive Recreational Athletes

Comments on 191223

100 Comments

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Kury Akin
April 8th, 2020 at 12:47 pm
Commented on: 191223

14:39 @35kg and strict rings

Was aiming for 10:00 but had to break thrusters after second round 10/5, and pulls were in sets of three or four. Last 5 pulls were singles.

(edited)
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Clint Michael
February 12th, 2020 at 1:29 pm
Commented on: 191223

19:07

Rx’d

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Nate Gordon
February 1st, 2020 at 9:07 pm
Commented on: 191223

10:38

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Jeff Chalfant
January 13th, 2020 at 11:13 pm
Commented on: 191223

14:49 rx that was so much worse than I thought it would be. So gassed! Did all thrusters 9/6 and pull-ups in 3 sets each round to try and catch my breath a little.

Some Fran cough but not bad Fran forearms despite using grips, which usually makes grip slightly harder for me.


190/40/69”

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Giuseppe Petrillo
January 11th, 2020 at 11:42 am
Commented on: 191223

8:22 rx’d

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Fabian Delaflor
January 7th, 2020 at 10:05 pm
Commented on: 191223

5 rds

15 thrusters @ #55 lbs

15 pullups

27:24

Felt like i could have added more weight to the thrusters.

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Morgan Greene
January 6th, 2020 at 5:30 pm
Commented on: 191223

10:09

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Cy Azizi
January 6th, 2020 at 3:23 pm
Commented on: 191223

21:07

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Eric Son
December 30th, 2019 at 2:55 am
Commented on: 191223


https://youtu.be/nwDsKBNrE64


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Mohammed Khaleel
December 29th, 2019 at 1:26 am
Commented on: Course Photos | Dec. 16-22, 2019

Great course @ Skyline Crossfit with the awesome coaches, Abi, Todd, Jeremy, and Gary, outstanding amount of data, practice experience, knowledge shared at the lectures, and the practice sessions, answered all our questions with great amount of information, Thanks to each one of ya'll for the great support and help provided at high level on the CF L1 course.

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Abigail Grove
December 31st, 2019 at 5:22 pm

Mo, you are a gem! I loved having you right up front and engaged the whole weekend. I know you said you are still pretty new to CrossFit but you are doing so well my friend. Thank you for spending your weekend right before Christmas with us!

Hugs,

Abs

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Brian Coon
December 29th, 2019 at 12:06 am
Commented on: 191223

M/50/5'11"/175

9:36 rx

Grip was biggest challenge

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Chase Hiland
December 27th, 2019 at 8:38 pm
Commented on: 191223

M/35/5'10"/190


Rx'd 12:08


Did this after the heavy hang squat snatch singles. I think it may have affected my thruster efficiency and midline control on the pull-ups. Oh well--gonna get better because of it.

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Joseph Alaimo
December 27th, 2019 at 4:33 pm
Commented on: 191223

8:50 rx

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Scott MacArthur
December 27th, 2019 at 4:25 pm
Commented on: 191223

14:52, used 75 for thrusters. After 4 days off for Christmas, ate like crap, almost made me puke!

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Scott Jacobson
December 26th, 2019 at 10:27 pm
Commented on: 191223

5’8” / 169 lb / 21 / M


Rx’d 8:49

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Sam Meixell
December 25th, 2019 at 7:01 pm
Commented on: 191223

5 rounds in 9:53 of:

8 thrusters

8 ring rows

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Sander Trarbach
December 25th, 2019 at 6:39 pm
Commented on: Course Photos | Dec. 16-22, 2019

This weekend was good fun! I should have joined the training much earlier.

Thanks Nolan, Dave, Angie and Dora! I really enjoyed the humor used in all that was explained - you guys are good trainers!

(I've added 2 NLD boxes on my 'to drop in list' - see you guys in the future)

(edited)
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Bridget Deschner
December 24th, 2019 at 9:50 pm
Commented on: 191223

First round did:

15 thrusters 65#

15 inverted barbell row


Then decided to switch to 12 of each for the remaining 4 rounds

11:30


Glad I stuck with the heavier weight. Would have liked to do kipping pull-ups but the gym's pull-up station is a joke. I probably would have tipped the thing over 😆

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Penney Miller
December 24th, 2019 at 9:40 pm
Commented on: Course Photos | Dec. 16-22, 2019

The level 1 in Casper, Wyoming at CrossFit 307 was spectacular! I had the privilege of attending this informative weekend with my son. Big shout out to Dave and Brentnie, our CrossFit seminar staff, from the CrossFit 307 crew. You two rocked it, we all learned so much and had such a great time working out and getting to know you both!

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Js Smith
December 24th, 2019 at 8:53 pm
Commented on: 191223

Done Tuesday and scaled to 5r/t:  

15 thrusters, 45#

15 ring-rows  

26:54

Had to break it up to 5 reps at a time Wrist, back & knees feel pretty decent, afterwards.

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Pedro Ber
December 24th, 2019 at 6:09 pm
Commented on: 191223

Rx 14:26


6-5-4 reps every round

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Alex Pham
December 24th, 2019 at 5:18 pm
Commented on: 191223

23:37

Rx

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Andrea Ferendeles
December 24th, 2019 at 1:59 pm
Commented on: 191223

11. 50

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Alfred Leutl
December 24th, 2019 at 1:39 pm
Commented on: 191223

11.53 R.X

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Christian Simpson
December 24th, 2019 at 12:30 pm
Commented on: 191223

75# barbell

24:04


I should redo this one...I could make 16min if I'm feeling good

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Brendan Mullan
December 24th, 2019 at 9:34 am
Commented on: 191223

Scaled 5 RFT

15 thrusters @ 40kg

15 band assisted pull ups

12.11min

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QiHui Xing
December 24th, 2019 at 7:27 am
Commented on: 191223

RX:9'08''

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James Benson
December 24th, 2019 at 3:11 am
Commented on: Course Photos | Dec. 16-22, 2019

Awesome group for our “weekend” in Aromas! Huge thank you to Austin, Wes, and Nicole for all the amazing knowledge they shared, can’t wait to continue learning.

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Celival de Jesus Nunes
December 24th, 2019 at 2:14 am
Commented on: 191223

RX

16’10”

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Shaun Stapleton
December 23rd, 2019 at 11:09 pm
Commented on: 191223

35/195/5’9/M


Rx 9:54

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Benjamin Schill
December 23rd, 2019 at 11:05 pm
Commented on: 191223

M/42/6’3”/215


12:27. Spicy... loved it.

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Shane Azizi
December 23rd, 2019 at 11:01 pm
Commented on: 191223

13:12 Rx

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Daniel Orozco
December 23rd, 2019 at 10:42 pm
Commented on: 191223

10:30 RXed

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Stephen Hipskind
December 23rd, 2019 at 10:36 pm
Commented on: 191223

Brutal

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Tom Roth
December 23rd, 2019 at 11:04 pm

Woof

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Christopher Saunders
December 23rd, 2019 at 9:18 pm
Commented on: High Rates of Fat Oxidation Induced by a Low-Carbohydrate, High-Fat Diet Do Not Impair 5-km Running Performance in Competitive Recreational Athletes

This study was done on 5km athletes. I don't think there was ever any real thought that that distance and time duration required a lot of carbohydrate.


A better study would be to look at marathon runners who fuel using carbs vs those using fats because at a 90+min time domain, the body uses different energy pathways that are currently thought to require more carbohydrate, including carbohydrate ingestion during the workout.

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Matthew Swift
December 30th, 2019 at 2:43 am

Christopher, the fact that 5lm is a higher intensity effort is exactly the point. This study addresses a common criticism of LCHF diets that they impair performance during higher intensity exercise. The results of the cited trial are important because they show that is not the case once the athlete transitioned into fat metabolism.


There is already a fair amount of research into the suitability of LCHF diets for longer distance running. Here is one that might be of interest https://www.ncbi.nlm.nih.gov/pubmed/26892521/

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Troy Bruun
December 23rd, 2019 at 9:01 pm
Commented on: 191223

10:44


65lb Thrusters

Strict Pull-ups

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Troy Bruun
December 23rd, 2019 at 9:04 pm

28 degrees in garage

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Pavel Stas
December 23rd, 2019 at 8:35 pm
Commented on: 191223

13:30 rx

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Fernando Gonzalez barrera
December 23rd, 2019 at 8:23 pm
Commented on: Course Photos | Dec. 16-22, 2019

Ha sido un fin de semana muy productivo en todos los sentidos, soy nuevo en este deporte., he aprendido mucho y ahora hay muchas cosas que me cuestiono. Veo las cosas de otra manera. Un millón de gracias a Matteo, Emily ( vaya caña que nos ha dado 😉) y Carlos, creo que hemos tenido mucha suerte con los profes que nos han tocado. Además un gran grupo y un gran box Rookies💪💪💪

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Carlos Fernandez
December 23rd, 2019 at 8:25 pm

Gracias Fer ha sido un placer conocerte. Suerte con todo!

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Emily Jenkins
December 24th, 2019 at 7:26 am

Muchas gracias Fer! Un abrazo y felices fiestas.

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Coastie Nick
December 23rd, 2019 at 7:35 pm
Commented on: 191223

Rx’d 12:02

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Nathaniel Robichaud
December 23rd, 2019 at 7:03 pm
Commented on: 191223

13:34

Pull ups... Either I have to get way stronger at these, or lose 20lbs. Probably both :)

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Charlie Pokorny
December 23rd, 2019 at 7:02 pm
Commented on: 191223

11:40 Rx

Ouch

m/51/5'11"/200#

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Jacob Cram
December 23rd, 2019 at 6:36 pm
Commented on: 191223

10:00 Rx

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Kevin Marshall
December 23rd, 2019 at 6:28 pm
Commented on: 191223

On vacation in NYC so scaled to 45dbs finished in 13:12 wish very confused pull ups haha

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Adam King
December 23rd, 2019 at 6:15 pm
Commented on: 191223

with 20 lb dbs, 19:20

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Nicole Deaver
December 23rd, 2019 at 5:56 pm
Commented on: 191223

12:32 Rx

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Glenn Paul
December 23rd, 2019 at 5:56 pm
Commented on: Course Photos | Dec. 16-22, 2019

This was a great course! Thank you Crossfit Phos for hosting the course. Joe and Katie were AMAZING instructors. I learned a ton from these two. They were able to keep everyone laughing and moving all while teaching us everything we will need to succeed with our Level 1. Great group of people that I was able to meet through this course, all different backgrounds with a common goal. Thank you again for an incredible weekend.

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Michael Arko
December 23rd, 2019 at 5:43 pm
Commented on: 191223

70lbs thrusters

13:00 flat

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Nathan Reed
December 23rd, 2019 at 5:36 pm
Commented on: Course Photos | Dec. 16-22, 2019

Great weekend with Oslo Level 2 crew. Thanks to Rob and Ari, great job guys really awesome content expertly delivered. And thanks to CrossFit Christiania for your hospitality, Moyo Wa Simba. Asante Sana Marafiki! from Kenya!

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Drew Fairman
December 23rd, 2019 at 5:35 pm
Commented on: 191223

Does headquarters post a masters wod anywhere ?

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Steve Day
December 23rd, 2019 at 6:21 pm

No but Juan Acevedo, Chris Sinagoga and Eric O'Connor typically post scaling options everyday. They are usually the first few to comment on each WOD post.

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Hank McKibban
December 23rd, 2019 at 5:16 pm
Commented on: 191223

9:50 rx

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Steve Day
December 23rd, 2019 at 5:16 pm
Commented on: 191223

5 RFT:

15 DB thrusters w/35lb Dbs

15 Strict Pull-ups - assisted


12:47


Can't do kipping pull-ups and 75 strict felt like it would take me too long based on today's stimulus. My biceps/forearms are toast.

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Antoine Vial
December 23rd, 2019 at 5:13 pm
Commented on: 191223

18'58''

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Antoine Vial
December 30th, 2019 at 6:12 pm

14'04''

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Steven Odom
December 23rd, 2019 at 5:03 pm
Commented on: 191223

Rx’ed

9:58


I was toasted after round 3.

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Jim Rix
December 23rd, 2019 at 4:41 pm
Commented on: 191223

Scaled to 75# and ring rows

11:14

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Mike Andridge
December 23rd, 2019 at 4:08 pm
Commented on: 191223

Scaled to

10 kb thrusters w/ 2-35# kb's

10 strict pull ups

8:42

m/49/175

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Mike Andridge
December 23rd, 2019 at 4:09 pm

Did B.S. before wod

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Stacey Thompkins
December 23rd, 2019 at 3:59 pm
Commented on: 191223

M/45/6'2"/180#


Women's rx'd

8:14

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Hendrik Bünzen
December 23rd, 2019 at 3:30 pm
Commented on: 191223

13:29 rx’d

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Eric O'Connor
December 23rd, 2019 at 3:30 pm
Commented on: 191223

Yikes! What a way to start the Christmas week! This one is obviously going to be nasty but I think sub 10 minutes will actually be achievable for some. I will look to ensure that my athletes are all done in under 15 minutes. Here are some scaling thoughts:


Thrusters- I consider the prescribed weight to be light and the volume to be fairly high. I’ll coach my athletes to use loads that allow them to, potentially, complete the first 3 rounds unbroken and the remaining rounds with no more than 1 short rest break. I will scale the load to achieve this goal. For athletes where the overall volume is too high, I will reduce reps along with the load.


Pull-ups: I consider 75 reps to be a challenging number of kipping pull-ups but achievable when arranged in this fashion. For athletes that cannot perform more than 10-15 reps consecutively, I may reduce the reps per round to maintain consistency and range of motion. For athletes that cannot currently perform pull-ups, I will have them modify the movement to a jumping pull-up today, because this variation may allow for a fast pace throughout the duration of the workout. I will reduce reps as needed.

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Holly Kight
December 23rd, 2019 at 3:27 pm
Commented on: Course Photos | Dec. 16-22, 2019

What a great weekend! Thank you Lindsay, Chuck and Luke for all of your knowledge and passion for CrossFit. I look forward to the opportunity to apply what I have learned. Awesome program with a great group of people! My heart is full! Thank you again.....

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Lindsay Andrew
January 6th, 2020 at 6:30 pm

Love this!

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Jeffrey Howard
December 23rd, 2019 at 2:45 pm
Commented on: 191223

10:07 - Rx

Really. Hard. Tried to pace it, just over 5 minutes after the 3 round. Then slowed way down.

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Brian Rolle
December 23rd, 2019 at 2:36 pm
Commented on: 191223

9:40 sec RX

5’10 235

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Claire Fiddian-Green
December 23rd, 2019 at 2:16 pm
Commented on: 191223

13:28 Rx.

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Tripp Starling
December 23rd, 2019 at 1:50 pm
Commented on: 191223

5 RFT

15 DB thrusters 30# dumbbells

15 lipping pull ups

11:20

Hotel gym

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Dave DeCoste
December 23rd, 2019 at 12:31 pm
Commented on: 191223

11:06 Rx

M/41/5’8”/160

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joseph griffin
December 23rd, 2019 at 11:23 am
Commented on: 191223

34/m/185lb

15 thrusters @ 65lb

10 kipping pull-ups

23:25

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Ben Hosking
December 23rd, 2019 at 11:15 am
Commented on: 191223

16:04 rx


33m/5’11”/104kg

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Isaac Dols Navarro
December 23rd, 2019 at 8:41 am
Commented on: Course Photos | Dec. 16-22, 2019

Insuperable fin de semana de formación. Tuve la suerte de estar acompañado de unos compañeros increíbles. Los instructores (Matteo, Emily y Carlos) fueron muy profesionales y nos hicieron sentir a todos genial. Enhorabuena a todos los participantes, Ojalá nos veamos todos pronto en un nuevo curso!!!

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Emily Jenkins
December 23rd, 2019 at 8:46 am

Mil gracias Issac, sin duda te esperamos ver en otro curso!

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Carlos Fernandez
December 23rd, 2019 at 4:57 pm

Ha sido un placer en concerté y tu historia con CrossFit, enhorabuena por tu cambio. Un abrazo.

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Emily Jenkins
December 23rd, 2019 at 8:33 am
Commented on: High Rates of Fat Oxidation Induced by a Low-Carbohydrate, High-Fat Diet Do Not Impair 5-km Running Performance in Competitive Recreational Athletes

Thanks for this clear and concise article. As a former runner, the nutritional advice given to distance athletes is twisted and, in many cases, unhealthy. I hope I can lead some people in my immediate family in a better direction in terms of diet with this as ammunition.

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Jonatan Baeza Rodriguez
December 23rd, 2019 at 7:57 am
Commented on: Course Photos | Dec. 16-22, 2019

Ha sido un fin de semana increíble! Sabía que aprendería mucho, pero he aprendido más de lo que esperaba! No me podía haber tocado mejor grupo y mejores instructores. Matteo, Carlos y Emily lo dieron todo para enseñarnos y muchos hemos aprendido lo que es la comunidad CrossFit de verdad gracias a su trabajo y dedicación. Muchas gracias por todo!

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Emily Jenkins
December 23rd, 2019 at 8:36 am

Jony- Muchas gracias a ti! Hemos disfrutado pasar el fin de semana contigo. Si estas por Madrid no dudas en contactarme!

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Emily Jenkins
December 23rd, 2019 at 8:45 am


(edited)
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Carlos Fernandez
December 23rd, 2019 at 6:39 pm

Gracias Jony por tan buen actitud. Espero que te vaya bien todo. Un abrazo.

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Raphaël Nunumete
December 23rd, 2019 at 7:11 am
Commented on: Course Photos | Dec. 16-22, 2019

Had an awesome weekend!! Thanks Nolan, Dora, Dave and of course Angie, for all the things you guys taught us!

Nolan & Dave, Planning to drop in at your boxes someday in Jan-Feb.

Dora & Angie, Sorry a bit too far ;)

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Dave Vonk
December 23rd, 2019 at 9:33 pm

Your are welcome. And YES. Drop by. That would be great.. Peace

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Kelsey Hatcher
December 23rd, 2019 at 5:04 am
Commented on: Course Photos | Dec. 16-22, 2019

What a weekend!! Never thought PVC could make you so sore! I’ve been through many different education seminars and this was BY FAR the best and most informative! LOVED Chuck, Lindsay, and Luke! They brought knowledge while still staying relative and fun for us all! Can’t wait to apply all of this to my personal journey and hopefully help others too. #clapclapwooo if you know, you know...

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Lindsay Andrew
January 6th, 2020 at 6:29 pm

Hahaha #clapclapwooo

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Scout Spears
December 23rd, 2019 at 4:19 am
Commented on: Course Photos | Dec. 16-22, 2019

The level 1 seminar was incredible. Chuck gave awesome lectures and was very personable. Lindsay and Luke were also great and had really fun energy. All the people I met this weekend were really cool and fun to be around.

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Lindsay Andrew
January 6th, 2020 at 6:29 pm

Thank you for this!

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Chris Sinagoga
December 23rd, 2019 at 4:05 am
Commented on: 191223

Champions Club Scaling Notes


RANT

Just lost a high school varsity game in overtime where both teams ended in the 40s. That is like getting 7 rounds of Cindy despite getting an extra 4 minutes at the end. Or like watching any Iowa football game.


PURPOSE: an elegant mix that will be worse the fitter you are


NEW TO CROSSFIT VERSION: as is. take your time, the movements are exhausting enough as is without trying to sprint it


GROUP VERSION: as is; if bar space is a factor do :45 second stations


TRAINING VERSION: scale the thrusters so they are unbroken


PRACTICE VERSION: as is. but especially slow down the descent of the thrusters and reverse the grip on the kipping pull-ups


INJURY VERSION: themes are - squat, push, jump, overhead, global extension/flexion, overhead again, core-to-extremity, pulling, just enough reps to make you want to stop but not quite enough to make stopping justified. Lots to pick from there, so go with two and play around with the reps a bit so you can find a couplet that will work for you.


WARMUP

Squat

Handstand

Kb swing

Hollow hold

Jump rope


GENERAL FEAR LEVEL: 8.5. I'm not quite fit enough for this to be a 9.

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Steven Thunander
December 23rd, 2019 at 2:28 am
Commented on: 191223

Globo scale: if using dumbbells today 25/40lb dumbbells will do. If in a hotel gym without a pullup bar sub in 25 sumo deadlift high pulls with the dumbbells in lieu of the pullups. Another option is to do inverted rows on a low bar (smith machine or railing).

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Steven Thunander
December 23rd, 2019 at 2:29 am

Bodyweight option is 5 rft 25 burpees 15 pullups.

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Johnna Silvester
December 23rd, 2019 at 1:34 am
Commented on: Course Photos | Dec. 16-22, 2019

Loved our group! Chuck, Lindsay, and Luke were amazing! Thankful for them and their guidance through the weekend! I love how CrossFit no matter where you are you can feel like a big family!

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Kelsey Hatcher
December 23rd, 2019 at 5:06 am

So fun! And great to meet you and see all the connections we have! Hope to see you soon and hear you achieved that MU 🤗

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Lindsay Andrew
January 6th, 2020 at 6:29 pm

Yaassss!!! Much love!

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Juan Acevedo
December 23rd, 2019 at 1:26 am
Commented on: 191223

Hi guys! Recovery is part of adaptation. I will take next week off. I will be back December the 30th full of energy and exciting new projects. Stay fit.

Thanks for all your support!



PS: today's workout is a little and delicious beast. Focus on that feeling when you finish Fran and you feel awesome, and you love CrossFit, and you are thankful you can do it. When your brain gets afraid of "doing the workout" today, focus on the end. Fire yourself up!

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QiHui Xing
December 23rd, 2019 at 1:56 am

谢谢,祝假期愉快!玩的开心。

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Wen Qing
December 23rd, 2019 at 2:59 am

祝你假期愉快

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Edgar Cruz
December 23rd, 2019 at 4:18 am

Thanks for all your feedback on all workouts! I'm always trying to read what you have to say 🙏🏆

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