CrossFit | 191225
Wednesday

191225

Workout of the Day

57

3 rounds for time of:

50-m lunge in AFSAP
1 burpee per lunge step taken

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The Walking Lunge

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the walking lunge
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Applying resistance training to a CrossFit Kids program should be done with the same considerations as with adults: minimize risk and develop adaptations; however, considering the developmental process and length of the available timeframe to see results in this younger age group, perhaps the tension between technique and intensity (speed and load) should lean in favor of technique.

Read the article CrossFit Kids Research Brief: Kids and Resistance Training

Comments on 191225

57 Comments

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Shawn Hakimi
April 22nd, 2020 at 1:36 pm
Commented on: 191225

17:14 Rx'd

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Shawn Hakimi
April 24th, 2020 at 1:11 pm

38, 36, 36 for burpees

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Kury Akin
April 12th, 2020 at 1:37 pm
Commented on: 191225

16:20 with 10kg kbs on lunges for JC 40.40.40

(edited)
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Manchild Manchild
March 27th, 2020 at 4:32 pm
Commented on: 191225

@home, subbed sets of 20 burpees


12:32

(edited)
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Charles Meyers
March 27th, 2020 at 12:32 am
Commented on: 191225

3 rounds 50 lunges 20 burpees

59,6’,223

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Clint Michael
February 15th, 2020 at 8:39 pm
Commented on: 191225

17:39

Rx’d

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Jeff Chalfant
January 15th, 2020 at 11:46 pm
Commented on: 191225

16:48 rx’d (10 lengths of 5m/round)

40/40/40


Didn’t rush the first round but took 5:00 then slowed down out of necessity.


40/190/69”

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Fabian Delaflor
January 8th, 2020 at 11:13 pm
Commented on: 191225

24’25”

41/41

41/41

41/41

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Cy Azizi
January 8th, 2020 at 3:15 pm
Commented on: 191225

19:30

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Coastie Nick
January 7th, 2020 at 12:01 am
Commented on: 191225

18:53 Rx’d

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Morgan Greene
January 3rd, 2020 at 7:59 pm
Commented on: 191225

14:32

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Chase Hiland
December 31st, 2019 at 10:47 pm
Commented on: 191225

M/35/5’10”/190


Rx’d 9:52

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Geoffroy Castelnau
December 30th, 2019 at 2:10 pm
Commented on: 191225

24:42 Rx (3x 50 lunges/burpees)

M / 40yo / 176cm / 72kg

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Matthew Fletcher
December 30th, 2019 at 2:25 am
Commented on: The Walking Lunge

16min 12 sec. Steps 39, 38, 39.. how did Dave Castro do 32 steps?

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Scott MacArthur
December 28th, 2019 at 8:34 pm
Commented on: 191225

19:28. 45,44,44 lunge steps and burpees.

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Joseph Alaimo
December 28th, 2019 at 5:35 pm
Commented on: 191225

9:00 rx

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Christian Simpson
December 28th, 2019 at 12:15 pm
Commented on: 191225

Rx 23:55

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Matthew Aukstikalnes
December 27th, 2019 at 9:34 pm
Commented on: 191225

19:00, rx (49/44/44)

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Alex Pham
December 27th, 2019 at 6:49 pm
Commented on: 191225

15:40 Rx

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Kevin Marshall
December 27th, 2019 at 6:31 pm
Commented on: 191225

Didn't go for time forgot my phone and had no distance for 50 m did 50 lunges and 35 burpees for 3 rounds

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Pavel Stas
December 27th, 2019 at 3:28 pm
Commented on: 191225

43-41-40

19:40 rx

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Ryan Cook
December 27th, 2019 at 2:12 pm
Commented on: 191225

Followed Bryan's warm-up

than did the 50m sets as Rxed. 19m35s.

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Giuseppe Petrillo
December 27th, 2019 at 10:53 am
Commented on: 191225

12:56 rx’d

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Rishi Prabhakar
December 27th, 2019 at 1:41 am
Commented on: 191225

15:28 Rx. (39, 40, 38 steps)

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Stacey Thompkins
December 26th, 2019 at 10:50 pm
Commented on: 191225

M/45/6'2"/185#


Rx'd

14:26

37/36/35 were the lunges for me

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Shaun Stapleton
December 26th, 2019 at 10:33 pm
Commented on: 191225

35/5’9/195/M


Rx: 55/49/48


15:47

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Nathaniel Robichaud
December 26th, 2019 at 10:22 pm
Commented on: 191225

No measurement, just went for 50 lunges 50 burpees.

17:45

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Kathleen Stepien
December 26th, 2019 at 6:59 pm
Commented on: 191225

14:22

3 Rounds:

40 Lunges

40 Burpees


Didn't have a way to measure out 50 m, but I know I can usually do 10 m in 7-8 steps so I just rounded up and multiplied by five.


Hope everyone had a great holiday!

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Greg Fairbanks
December 26th, 2019 at 4:19 pm
Commented on: 191225

3 rds

36 walking lunges

18 burpees

13:50


burpees destroy me

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Steven Odom
December 26th, 2019 at 2:08 pm
Commented on: 191225

40/41/39/37

12:16 after 3 rounds


I measured the distance with long strides, and I believe the total distance was over 50m. I also didn’t treat this as a timed event. Whoops!

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joseph griffin
December 26th, 2019 at 10:42 am
Commented on: 191225

34/m/197# after Christmas eating

8:49

3 rounds

28 lunge

14 burpees

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Il Xlll
December 26th, 2019 at 6:17 am
Commented on: 191225

Merry Xmas

40-40-40

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Jeffrey Howard
December 26th, 2019 at 12:52 am
Commented on: 191225

9:33 - Rx

29-28-28

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Matthew Fletcher
December 30th, 2019 at 2:29 am

Please tell me how you did 29 and 28 steps. I am 6,2 and with the biggest step I could do got 38 steps at best. What were you doing, lunge jumping perhaps?

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Jade Teasdale
December 25th, 2019 at 11:40 pm
Commented on: 191225

21:53

I think my distance was more like 200’! Or I’m just short! 😂

56-(lunges & burpees)-48-44

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Jade Teasdale
December 25th, 2019 at 11:43 pm

Did this right after Dan Bailey’s 12 days of Christmas WOD! 😅

Merry Christmas Everyone!!!

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Jim Rix
December 26th, 2019 at 12:28 am

Argh! I forgot all about the 12 days! Tomorrow...

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Daniel Orozco
December 25th, 2019 at 11:07 pm
Commented on: 191225

Lost track of time but it was under 15 minutes I'm sure.


40/38/36

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Nicole Deaver
December 25th, 2019 at 10:07 pm
Commented on: 191225

15:47 Rx


Merry Christmas!

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Troy Bruun
December 25th, 2019 at 8:56 pm
Commented on: 191225

16:53 RX


38-39-39

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Charlie Pokorny
December 25th, 2019 at 7:36 pm
Commented on: 191225

15:57 Rx

40-40-40

Nice Christmas WOD - too wet to be outside, and so, with an obliging family, lunged and burpeed through Christmas in the living room and up and down the hallway.

m/51/5'11"/200#

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Sam Meixell
December 25th, 2019 at 6:59 pm
Commented on: 191225

3 Rounds in 4:57 of:

10 Lunges

10 Burpees

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Dave DeCoste
December 25th, 2019 at 6:57 pm
Commented on: 191225

16:31 Rx

44,42,42

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Claire Fiddian-Green
December 25th, 2019 at 6:18 pm
Commented on: 191225

17:44 Rx. Round 1=42, R2=41, R3=40.

Happy Holidays all!

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Shane Azizi
December 25th, 2019 at 5:46 pm
Commented on: 191225

19:08 Rx

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Jim Rix
December 25th, 2019 at 5:32 pm
Commented on: 191225

17:37

50 loooong lunges, 50 burpees each round.

Merry Christmas, Happy Hanukkah, and a peaceful holiday season to all.

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Steve Day
December 25th, 2019 at 5:24 pm
Commented on: 191225

16:40

Might have been a little over 50m

Burpees 46/47/44

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John Clarke
December 25th, 2019 at 4:23 pm
Commented on: 191225

13:52

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Ruben Meier
December 25th, 2019 at 2:59 pm
Commented on: 191225

17min

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Steven Thunander
December 25th, 2019 at 1:52 pm
Commented on: 191225

Globo scale: if actually at a globo gym as rxed. Split up the 50m to fit your space. If at home today and couped up inside do 3 rounds of 2 minutes of in place lunges, 2 minutes of burpees AMRAP

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Antonio Larco
December 25th, 2019 at 1:10 pm
Commented on: 191225

12'28"

R1 32

R1 31

R3 30

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Hendrik Bünzen
December 25th, 2019 at 10:26 am
Commented on: 191225

12:48 rx’d

(edited)
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Salvador Camacho
December 25th, 2019 at 8:22 am
Commented on: Is the Calorie Concept a Real Solution to the Obesity Epidemic?

Thanks a lot for writing about my analysis. It's also my pleasure to share with you that my book explaining further about this topic is being published in the first semester of 2020, in Spanish at the beginning, hopefully an English translation will follow. Thanks again and I trust this is useful to change our paradigms for good!!

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QiHui Xing
December 25th, 2019 at 3:23 am
Commented on: 191225

RX:10'25''.(40-Burpees)

https://youtu.be/YMjk-LCxG0Y

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YooSik Kim
December 30th, 2019 at 2:41 am

Nice workout!!!

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Chris Sinagoga
December 25th, 2019 at 2:59 am
Commented on: 191225

Champions Club Scaling Notes


RANT

I really dislike forced family gatherings but I love family. That's why I love the Champions Club. It's a family that is not forced. Make sure you take the time this holiday to take off the coaching/athlete glasses off and just appreciate the family you have at the gym.


PURPOSE: have a simple workout you can do with no equipment on the road, in your home, or wherever. In other words, remove any excuse you might have for not working out.


FIRST TIME WITH CROSSFIT VERSION: as is


TRAINING SCALE: as is


PRACTICE SCALE: feet together on burpees, make sure your back foot is turned in on lunges (going into extra hip extension will make it want to flare out, don't let that happen!)


GROUP SCALE

not sure yet. might keep it simple and do a 3 round, 50 lunge/20 burpee sprint thing. we'll see


INJURY VERSION

tough here because the temptation is to keep the same "penalty" theme, meaning one exercise is based on something else. You could do something like "hold a hollow body for 5 minutes; do 20 push-ups every time you break" and just use exercises you can do. Or you could pick a one-sided movement and another that will get your heart rate up and go back and forth with that for about 15 minutes.


WARMUP

the first round of the workout. For real, just jump in this one and then be on with the rest of your day.


GENERAL FEAR LEVEL: 5

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Bryan Rosen
December 25th, 2019 at 1:40 am
Commented on: 191225

GENERAL WARM-UP


2 rounds of 10-m of each:

Jog forward

Jog backward

High knees

Butt-kickers

Walking lunges

Slow carioca (both directions)

Bear crawl


SPECIFIC WARM-UP


Burpee

High plank 30-seconds

Superman hold 30-seconds

Side plank 30-seconds, per side

10 Spiderman lunges

5 slow and controlled burpees

5 fast/normal burpees


Lunge

2 sets of 5 goblet squats

1 set of 10 slow and controlled walking lunges

1 set of walking lunges with a dumbbell in goblet hold

1 set walking lunges + 3 burpees

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