CrossFit | 200104
Saturday

200104

Workout of the Day

66

3 rounds for time of:

800-m run
30 pull-ups

Post time to comments.

kipping pull-up

The kipping pull-up

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Comments on 200104

67 Comments

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WES TURNBULL
February 12th, 2021 at 1:35 am
Commented on: Parkinson's, Alzheimer's, and the New Science of Hope

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Kury Akin
April 21st, 2020 at 1:35 pm
Commented on: 200104

20:48. Unable to run so...

10R of 24BJ @24" or 60 DU alternating rounds and 9 strict ring pulls each round. Totaling 120 BJ/300 du/90 pulls. The partitions allowed stricter form and harder sprints plus I wanted to get more practice on the box. Been a while until two or three days ago due to injury and I felt I needed it.

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Clint Michael
February 27th, 2020 at 1:33 am
Commented on: 200104

26:42

Rx’d

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Nathan Michael King
February 7th, 2020 at 4:29 pm
Commented on: 200104

14:17

1600m Bike Erg

(edited)
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Jeff Chalfant
January 25th, 2020 at 10:10 pm
Commented on: 200104

23:07 rx with grips and a bit more rest for fast(er) runs. Runs at 3:38/4:23/3:58. Felt like I was at altitude today with my cardio and stomach still full of breakfast -should’ve waited another hour I guess.


193/69”/40

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Fabian Delaflor
January 19th, 2020 at 8:57 pm
Commented on: 200104

800 m run

24 pull-ups (some toe push)

3rds 26:58

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Morgan Greene
January 15th, 2020 at 9:25 pm
Commented on: 200104

subbed 800m row for first two rounds (didn't think about how hard this makes the pullups) and 800m treadmill run on last round: 17:24

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Cy Azizi
January 15th, 2020 at 4:04 pm
Commented on: 200104

23:19

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Giuseppe Petrillo
January 14th, 2020 at 1:56 pm
Commented on: 200104

15:57 rx’d

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Manchild Manchild
January 13th, 2020 at 5:46 pm
Commented on: 200104

20:43

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Nate Gordon
January 12th, 2020 at 9:29 pm
Commented on: 200104

17:24

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Coastie Nick
January 11th, 2020 at 9:21 pm
Commented on: 200104

Rx’d

16:49

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Dale Saran
January 11th, 2020 at 8:21 pm
Commented on: 200104

Done on 200110

Scaled/subbed 1000m row for the runs 'cuz kids and 20 kipping pullups instead of 30 as I'm making my way back to it. Call it also the "row discount" because of the pulling instead of running.

20:47

Rows were between 4:15-4:25 each.

(edited)
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Joseph Alaimo
January 10th, 2020 at 4:57 pm
Commented on: 200104

16:04


80 cal schiwnn bike instead of run

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Chase Hiland
January 9th, 2020 at 9:29 pm
Commented on: 200104

M/35/5'10"/190


Rx'd 19:16

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Owen Webb
January 8th, 2020 at 9:40 pm
Commented on: 200104

15.27 - Option 1

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Christian Simpson
January 8th, 2020 at 3:39 am
Commented on: 200104

Sub run for row 800m


21:31

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Claire Fiddian-Green
January 7th, 2020 at 11:51 am
Commented on: 200104

Completed combination of this workout and the 200107 CF Mayhem workout:

1000 m row, 30 T2B, 30 thrusters 35# bar, 30 pull-ups, 30 thrusters 35# bar, 30 T2B, 1000 m row. Time: 21:40.

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Paul Snell
January 7th, 2020 at 5:08 am
Commented on: 200104

16:36 rx

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Chris Meldrum
January 7th, 2020 at 1:45 am
Commented on: 200104

As rx'd, 15:25.


Hip did okay on the runs, seemed to loosen up as it went. I did not push it too much but tried to stay light and quick. Broke pull-ups into 3 sets of 10 for rounds 1 and 2, with minimal rest between sets. Last round, I felt good, went unbroken. Probably should have tried to have fewer breaks in early rounds.


46m/5'10"/180

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Eric Love
January 6th, 2020 at 6:21 pm
Commented on: 200104

22:18


modified to

3x

1000m row

15 strict pullups

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Celival de Jesus Nunes
January 6th, 2020 at 3:34 pm
Commented on: 200104

RX

25’26”

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Alex Pham
January 6th, 2020 at 3:29 pm
Commented on: 200104

15:02

2 rds

1k row

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Warren Diffey
January 6th, 2020 at 5:45 am
Commented on: 200104

25:01 RX Strict Pullups

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Jim McCary
January 5th, 2020 at 11:23 pm
Commented on: 200104

22:09

800s: 3:55, 3:55, 3:50

1 inch banded PUs

M/39/6’2”/206

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Hank McKibban
January 5th, 2020 at 3:50 pm
Commented on: 200104

15:32 rx

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Christopher Voght
January 5th, 2020 at 3:07 pm
Commented on: 200104

17:34 Rx

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Shaun Stapleton
January 5th, 2020 at 12:22 am
Commented on: 200104

35/195/5’9/M


Rx 15:00

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Jeffrey Howard
January 5th, 2020 at 12:16 am
Commented on: 200104

18:32 - Rx

.6 miles on a treadmill for runs.

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Damian Saunders
January 5th, 2020 at 12:09 am
Commented on: 200104

20:01 Rx


Getting back into it!

(edited)
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Steven Odom
January 4th, 2020 at 10:41 pm
Commented on: 200104

17:14

Used a treadmill on 1.0 incline

Did kipping pull ups. A little slow for me, unless prescribed I am sticking with butterfly in the future.

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Tripp Starling
January 4th, 2020 at 9:53 pm
Commented on: 200104

rx In 16:00


jackie:

3 rft

1000 m row

30 ring row

22:12

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James Roa
January 4th, 2020 at 9:40 pm
Commented on: 200104

20:54 could have done better, box was a little crowded and had to slow down for the turnarounds.

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Charlie Pokorny
January 4th, 2020 at 8:40 pm
Commented on: 200104

18:25 Rx

m/51/5'11"/200#

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Derek Eason
January 4th, 2020 at 8:34 pm
Commented on: 200104

Derek Eason

CrossFit Train 97333

Corvallis, Oregon


Rx 14:04



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Jeffrey Howard
January 5th, 2020 at 12:18 am

Good to see you back Derek.

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Byron Hills
January 4th, 2020 at 8:24 pm
Commented on: 200104

26:26

1st round - green banded pulls

last 2 - black band

M42-6’2”-192

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Js Smith
January 4th, 2020 at 7:10 pm
Commented on: 200104

Scaled to 1k row & 20 ring rows

27:11

my notes for next time:  2min, w/ running clock, end of r1 for assessment before continuing.  Trying to realign hips, stuck since back injury.  Good time since taking step back anyways.  Had to stay around 31s/m or hip seized up.  Back & knees weaker right now too. Patience; fixing neck sucked too but it got done.

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Shane Azizi
January 4th, 2020 at 7:06 pm
Commented on: 200104

21:25 Rx

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Jim Rix
January 4th, 2020 at 6:58 pm
Commented on: 200104

Scaled to 30-26-30 ring rows.

18:56


57/5’8”/160ish

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Steve Day
January 4th, 2020 at 6:48 pm
Commented on: 200104

17:51

800m runs on treadmill @ 1% incline

About 3:10 per round

30 strict pull-ups (started rounds 1 & 2 with sets of 5 ending in singles - Round 3 was sets of 3 and ending in singles)

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Randy Crooker
January 4th, 2020 at 6:25 pm
Commented on: 200104

20:50 rx

runs ended up being about 880m

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Nicole Deaver
January 4th, 2020 at 5:44 pm
Commented on: 200104

19:43 Rx

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Mike Long
January 4th, 2020 at 5:28 pm
Commented on: 200104

Scaled to 1rd

10:47

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Troy Bruun
January 4th, 2020 at 5:27 pm
Commented on: 200104

19:24 Rx

ran outside 24 degrees F

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Jade Teasdale
January 5th, 2020 at 10:56 pm

I had the same weather conditions, but you still crushed me. 🤣 Down to a t-shirt on round 2 w/ snow on the ground! 22 min. RX I had to break PUs up 5-10 reps @ a time!

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Michael Arko
January 4th, 2020 at 3:24 pm
Commented on: 200104

19:33

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Antonio Larco
January 4th, 2020 at 3:06 pm
Commented on: 200104

24'26" Rx

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Daniel Robinson
January 4th, 2020 at 2:42 pm
Commented on: 200104

24:29


Talk about a gut check. Reminds me of the Nutrisystem for Men TV Commercial, 'Put Down the Pie.’

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Sebastien Fitzpatrick
January 4th, 2020 at 2:26 pm
Commented on: 200104

17:49 Rx


Tried to go unbroken being that I can get 30+ pull-ups every round of Lynne. However I didn’t factor the rest time I take in Lynne and only got my first round unbroken and therefore hurting my last two rounds. But hey, you learn.

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Chris Meldrum
January 7th, 2020 at 1:46 am

I made the opposite mistake. Broke into 3 sets of 10 but then was able to go unbroken last round. Felt like I should have tried to do bigger sets.

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Lynette Scible
January 4th, 2020 at 2:07 pm
Commented on: 200104

19:09

800 m run

30 toenail pullups


Goals for 2020: unassisted pull-ups and handstands :)

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Felix Grygoryan
January 4th, 2020 at 2:07 pm
Commented on: 200104

17:53 Rx

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John Clarke
January 4th, 2020 at 2:06 pm
Commented on: 200104

14:47 rx

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Jim Rix
January 4th, 2020 at 7:01 pm

Wow. Great job.

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Troy Work
January 4th, 2020 at 1:57 pm
Commented on: 200104

3 rounds

800 m run

20 jumping pull-ups (cant won’t kip on current rig so I don’t break it)

19:18

(edited)
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Eric O'Connor
January 4th, 2020 at 1:52 pm
Commented on: 200104

Although the overall volume of pull-ups is fairly high, I don’t think there should not be a ton of time spent on them due to having several minutes between sets. I actually expect to see many people do the pull-ups unbroken. Faster times for this workout will be under 15-minutes (I think some might be able to be done in around 13:00 if they excel at these 2 movements!) and I will strive to have all my athletes finish this workout in under 20-minutes. Here are some scaling thoughts:


Run: I expect the bulk of the time will be spent here. I will consider reducing the distance, for an athlete, if efforts will take longer than 5:00 or if I want to control volume for newer athletes. If running is not an option due to weather, injury, etc. I will modify the movement to another monostructural element such as an 800m row or a 1600m air bike. 


Pull-ups: As mentioned above I don’t think there should be a ton of time spent here today due to having several minutes between efforts. I will likely reduce volume for athletes that cannot complete more than 10-15 reps unbroken or limit them to a 2-minute effort on each round. For athletes that cannot complete pull-ups, my initial modification will be to a jumping pull-up. I believe this option is a good choice today due to strict pull-ups being programmed a few days ago and the fact that I’d like to preserve a higher level of intensity on the pull-ups today. My second option will be a band assisted pull-up that allows for at least 10 reps to be completed unbroken. I will reduce reps as needed. 

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Matthew Letarte
January 4th, 2020 at 12:28 pm
Commented on: 200104

18:45 RX+

Little over a half mile loop

30 strict pullups

Felt heavy on the pullups and slow on the run, still getting over a little cold (plus all the good holiday food ;)

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Brendan Mullan
January 4th, 2020 at 12:00 pm
Commented on: 200104

Scaled to band assisted pull ups

23.37min😅👍

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joseph griffin
January 4th, 2020 at 11:15 am
Commented on: 200104

34/m/195lb

No sleep last night. Only about 3-4 hours. Tossing and turning the hole time. I don't know what the problem was. So this workout was terrible.

Scaled.

800m 10 kipping pull-ups

600m 10 kipping pull-ups

600m 10 kipping pull-ups

23:46

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Brandon Myers
January 4th, 2020 at 11:09 am
Commented on: 200104

800m

12 kip swings

12 ring rows


time 20:30

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QiHui Xing
January 4th, 2020 at 4:28 am
Commented on: 200104

RX:14'30''(unbroken)

https://youtu.be/h7so8_OCM5k

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Bryan Rosen
January 4th, 2020 at 2:46 am
Commented on: 200104

Warm up for 200104:

GENERAL WARM-UP


Run 200-m + 10 PVC pass-throughs + 10 good mornings*


Run 200-m + 10 strict presses* + 10 back squats*


Run 200-m + 10 hanging leg raises + 10 ring rows *Perform reps with an empty barbell


SPECIFIC WARM-UP


Run

“Pony drill” - 6 rounds of 30-seconds on/off


Simultaneously lift the ankle of the support leg while allowing your body weight to shift to the other leg.


Use only your hamstring.


Pull-up

10 scapular pull-ups

2 sets of 5 kips (box assisted)

2 sets of 5 jumping pull-ups (box assisted)

2 sets of 2 kips + 1 pull-up


2 minutes practicing pull-ups


Practice

Run 100-m

3-5 pull-ups (or variation)

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Chris Sinagoga
January 4th, 2020 at 2:34 am
Commented on: 200104

Champions Club Scaling Notes


RANT

Just a Workout.


PURPOSE

A burner for people good at these two, a lot of practice for those not. Also a reminder of how much one movement ties into another even they don't seem related


NEW TO CROSSFIT VERSION

Try 5 rounds of 200-400m run and 10-15 pull-ups. Goal is intensity, meaning you should be breathing heavy going into every pull-up set.


GROUP SCALE

as is, but I might scale the run in favor of keeping pull-ups. I would like to keep something that can be fast. Also some people can start on pull-ups if the space is needed


TRAINING SCALE

Scale the run so a fast pace can be maintained


PRACTICE SCALE

See if you can feel the same fall on the pull-ups as you can (or should) feel on the run.


INJURY SCALE

Pick one movement than will get you breathing heavy and combine it with max reps of any other movement (preferably something upper body). 3 rounds and goal is to emphasize the cardio piece.


WARMUP

Pistol - running position prep

Jump rope - running cadence prep

Hollow rock - pull-up prep

Handstand - spend some time overhead

[insert thing you suck at]


GENERAL FEAR LEVEL: I would normally say 7, but this could be an 8 if you have the capacity to go unbroken on pull-ups

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Steven Thunander
January 4th, 2020 at 1:17 am
Commented on: 200104

Globo scale: if you can't run, sub 1000m row, 50 calorie assault/echo bike, or 40 burpees per round. If using a treadmill use a slight incline. For pullups sub 20 strict pullups or 50 inverted rows per round depending on equipment if a bar suitable for kipping isn't available. Inverted rows can be done on railings, a Smith machine, or rings/trx.

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Juan Acevedo
January 4th, 2020 at 1:11 am
Commented on: 200104

INTENDED STIMULUS

.

That sure is a lot of pull-ups, but let's think of this as a running workout. Quite often we treat running as the pacer, or as the hurdle: that thing you have to get done to get to all the other movements, the ones that matter. That's cool and all, but if your thing is functional movement, there are few things more functional than running. Sure, squatting will help you stand up from the toilette, but running will make you good at the thing itself: effing moving. Today let's think of this as a running workout, and let's keep the pull-ups as the pacer. This subtle change of mindset will guarantee we maintain a better pace and have a better performance. Most likely, you will have to break the pull-ups, do so from the beginning in a strategic manner. This way, you can focus on keeping a good speed on the run. Put yourself in a situation in which you really are in control of the non-moving time in the pull-ups and then have some oomph to push the runs. Choose a number of pull-ups that is large for your capacity but that you can complete with at most three breaks per round. Choose a distance in the run that you can complete in 4:00-4:30 per round. Aim to keep this workout under the 18-minute mark, and if you are feeling good, go for sub 15. If modifying the pull-ups today use a combination of a kip swing (no pull) and a "straight arms" ring row, this way you will practice the progressions for the kipping pull-up while keeping the metabolic demands high. Whatever you do today commit to this: run from the pull-up bar to the pull-bar.  


3 rounds for time of:

800-m run

30 pull-ups



OPTION 1

3 rounds for time of:

640-m run

24 pull-ups


This is an excellent option for athletes that have some capacity will pull-ups but not a lot. If your max set of kipping pull-ups with awesome mechanics is between 5 and 12 pull-ups. This is for you. Your breaks in the bar will be a little longer, that's why we kept the distance on the run short. This way you can really push those runs, and have a lot more of power output. 


OPTION 2

3 rounds for time of:

800-m run

15 kip swings

15 "straight arms" ring rows


This is a great option for athletes that have not developed solid kipping mechanics, but have good overall capacity. We already worked this week on volume of strict pulling, so today is a good day to focus on volume of dynamic pulling. If you are doing this, let that heart rate go up, you will be fine. 


OPTION 3

3 rounds for time of:

640-m run

12 kip swings

12 "straight arms" ring rows


This is a solid option for athletes that tend to die on the run. It is not that your cardio is bad. If you are alive your cardio is good, it is quite often that you are training above its capacity. The reduction of volume here it is aimed to keep you moving at a good pace. 

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David Swicegood
January 22nd, 2020 at 12:05 am

OPTION 2

3 rounds for time of:

800-m run

15 kip swings

15 "straight arms" ring rows


16:45


great workout. Went bullish on the run, and it paid. Thought I’d be closer to 15mins but forearms wore out on the kip practice and pulls. Kip practice was great for becoming more comfortable with the movement, though.

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