CrossFit | 200106
Monday

200106

Workout of the Day

91

Annie

50-40-30-20-10 reps for time of:

Double-unders
Sit-ups

Post time to comments. | Compare to 181225.

Elbow Muscles, Part 2

Triceps
Read More

Comments on 200106

129 Comments

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Kury Akin
April 26th, 2020 at 1:11 pm
Commented on: 200106

6:13 PR. Missed this last time but PR was 7:09 from 2014. This perked me up a bit after being humbled at Linda.

(edited)
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Harold Van Twillert
April 1st, 2020 at 12:33 pm
Commented on: 200106

9:56 my rope curled all the time. Lost at least 30-40 sec

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Clint Michael
February 29th, 2020 at 1:24 am
Commented on: 200106

10:00

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Nathan Michael King
February 7th, 2020 at 4:31 pm
Commented on: 200106

6:35 Rx

4sec PR

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Andrea Ferendeles
January 28th, 2020 at 1:26 pm
Commented on: 200106

9.14

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Jeff Chalfant
January 27th, 2020 at 9:14 pm
Commented on: 200106

6:33 rx PR

-cardio not a problem here

-could’ve saved a few seconds on transitions

-everything unbroken

-abmat sit-ups unanchored

-situps hard by 30s didn’t seem to slow

-try without momentum as long as possible each round next time?


190/40/69”

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Fabian Delaflor
January 22nd, 2020 at 10:16 pm
Commented on: 200106

14:35

Single unders (2x)

sit ups on on inclined bench

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Morgan Greene
January 19th, 2020 at 5:38 pm
Commented on: 200106

7:09

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Cy Azizi
January 17th, 2020 at 2:16 pm
Commented on: 200106

11:44. Scaled to 2x singleunders

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Cas Green
January 12th, 2020 at 8:55 pm
Commented on: Course Photos | Dec. 29-Jan. 5, 2020

Spent the weekend honing my craft with Rob, Matt and Pedro earning my level 2 in Manchester. Such a great weekend. Learned so many things and came away amped up to get back home and show everyone my new toolset! Thanks to everyone but especially Matt as he guided my small group through our sessions. Special thanks to Crossfit Central Manchester for hosting!

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Coastie Nick
January 11th, 2020 at 10:30 pm
Commented on: 200106

Rx’d

6:13

PR

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Joseph Alaimo
January 11th, 2020 at 1:32 pm
Commented on: 200106

12:20 GHD sit ups

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Chase Hiland
January 11th, 2020 at 3:52 am
Commented on: 200106

M/35/5’10”/190


Rx’d 7:16

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Frederick Engelhardt
January 10th, 2020 at 11:30 pm
Commented on: Course Photos | Dec. 29-Jan. 5, 2020

Cool!

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Anton Gross
January 10th, 2020 at 3:12 pm
Commented on: 200106

M/ 45/ 135 lbs/ 5’-6”

As Rx: 5:12

I did this after my regular workout. I like to use Annie as a post workout burner. It’s a quick all out go burner workout. For anyone who has DUs down this is really a sit up workout.

I always aim for mid 4 mins but my stomach felt it early, and I was slow on them overall. Good ROM and good sit ups but not zippy and super fast.

I did a couplet WOD of Romanian single leg squats and DB Bench.

i haven’t done Annie in a while and next time I will come at it with more intensity.

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Tom Perry
January 10th, 2020 at 11:29 am
Commented on: 200106

58 / 174

as rx'd

8:57

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Terence Kealey
January 10th, 2020 at 1:30 am
Commented on: It's the Insulin Resistance, Stupid: Part 11

I obviously would think that this has been a lovely 11 part series, because your work and mine overlap so closely (and you were kind enough to refer to my work a couple of times) though you've gone into the history and personalities so much more deeply than me, and indeed more than most people. But now that your series is finished, I thought I'd make a couple of points.

First, I'm impressed how most of us who have written sceptically (skeptically) of the cholesterol hypothesis have come to our conclusions independently. Whereas the conventional thinkers seem to have (in the main) accepted received wisdom as if it were ex cathedra, we sceptics each seem to have made our own personal odyssey by reading the papers ourselves and afresh. In my case it was because I was diagnosed with type 2 diabetes and rapidly discovered, thanks to my glucometer, that the high-CHO, low fat, frequent eating advice I was given was insane, and so I set out to get to the bottom of the nonsense. I'd be interested to know what set you off down this sceptical route.

(btw, the institutional dishonesty of nutrition science is just like the institutional dishonesty of the other area of scholarship I've written about, namely the claim that governments need to fund science for reasons of economic growth: the shifts and tricks and personalities could be juxtaposed; and I loved your identification of the sudden availability of government money for heart disease as a source of scientific corruption.)

Moreover, I enjoyed your non-awed approach to Richard Doll. You were right to describe him as having once been treated as semi-divine, but it's no longer a secret that he knew that the Germans under the Nazis had shown that cigarettes caused lung cancer, yet that he knew no-one else outside Germany knew, so he could affect to have made the discovery himself. Not divine. (though a nice man personally; I was lucky enough to meet him a few times, and he was indeed a nice man.)

but my major point is two-fold. First, I sense you're sceptical about the idea that heart attacks were a 20th century phenomenon, and second, you've made no mention of the associated concept, namely that they appear out of nowhere because (as Barker explained in his hypothesis of foetal (fetal) malnutrition) fetal malnutrition induces insulin resistance (you're dead right about the importance of that condition btw.) wld you like to comment on my comment? I think the Barker hypothesis might explain in part why the incidence of heart attacks falls during the latter part of the twentieth century even as we all start to eat the wrong food, though of course we can't forget smoking and improved medical interventions.

Thanks Terence

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Timothy Noakes
March 18th, 2020 at 7:28 pm

Thanks Terence for your insights and kind comments. Thank you also for your exceptional work which helped me in developing my own opinions.

I too was put on the "right" path by developing type 2 diabetes as a result of bad genes and a bad diet - of the type promoted by the American Heart Association and others, and which I followed for 33 years.

10 years on the low carb diet and my T2DM is very well controlled - in fact in "remission". It was a blessing to develop the condition and then to find ways to manage it (without using insulin etc).

I have been working hard for the last 4 months on another 9 columns which takes the series into a new direction by covering the "science" between 1910 and 2018 that is used to continue justifying the Diet-Heart hypothesis as being correct.

I was astonished when I realized that even as sceptical as I am, I too have been completely brainwashed into accepting evidence that simply does not exist.

I hope you'll enjoy reading the continuation of this tale.

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Rishi Prabhakar
January 9th, 2020 at 9:36 pm
Commented on: 200106

5:59 Rx. I lost a little in some of the transitions but I've also never gone more than a couple of seconds quicker than that anyway!

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Manchild Manchild
January 9th, 2020 at 5:44 pm
Commented on: 200106

subbed jumping lunges for DUs, and half KTEs for sit-ups


12:35

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Clarke Weems
January 9th, 2020 at 4:52 pm
Commented on: 200106

M/39/235

12:42

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Jessica Long
January 9th, 2020 at 4:23 pm
Commented on: Course Photos | Dec. 29-Jan. 5, 2020

Had a great weekend in Austin with Abi, Zach, and Jeremy! They kept it fun while very educational, and I learned a lot both as an athlete and a future coach. Great interactive teaching styles. I am excited to keep learning and putting this all into practice!

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Novak Bacetic
January 9th, 2020 at 12:20 pm
Commented on: Course Photos | Dec. 29-Jan. 5, 2020

Amazing weekend in Abu Dhabi. Indeed, thank you very much for sharing your knowledge @Jopst, Ahmad and Rana!

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Adam King
January 8th, 2020 at 6:26 pm
Commented on: 200106

Completed 2020-01-08

2x Single Unders

10:53

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Matthew Aukstikalnes
January 8th, 2020 at 6:13 pm
Commented on: 200106

rx, 9:40 vs 10:07

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Gerrit Coetzee
January 8th, 2020 at 5:27 pm
Commented on: Course Photos | Dec. 29-Jan. 5, 2020

Best coaches we had at abu dhabi Crossfit Yas with so much energy and positive mindsets for 2 days! What an experience and they taught me so much! Thank you Jobst, Ahmed and Rana. Keep up the amazing work you do!

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Stacey Thompkins
January 8th, 2020 at 4:06 pm
Commented on: 200106

M/45/6'2"/185#


Rx'd

7:49

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Alex Pham
January 8th, 2020 at 3:07 pm
Commented on: 200106

10:34

Butterfly sit-ups

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Jessica Biernbaum
January 8th, 2020 at 1:14 pm
Commented on: 200106

10:35 RX

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Sam Meixell
January 8th, 2020 at 12:47 pm
Commented on: 200106

7:37

50-40-30-20-10 reps single-unders

25-20-15-10-5- reps Sit-ups

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Geoffroy Castelnau
January 8th, 2020 at 7:50 am
Commented on: 200106

13:24

Scaled to 100-80-60-40-20 Single-unders / 50-40-30-20-10 Sit-ups

M / 40yo / 176cm / 72kg

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Byron Hills
January 8th, 2020 at 3:12 am
Commented on: 200106

11:20

finally figuring out dbl unders

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Ben Hosking
January 8th, 2020 at 1:49 am
Commented on: 200106

8:03rx


M/33/5'11"/105kg

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William Cowell
January 8th, 2020 at 12:17 am
Commented on: 200106

Billy from NYC in Texas


Grateful for my post here, about 4 years since last one.


11:06 as Rx

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Scott Jacobson
January 7th, 2020 at 10:42 pm
Commented on: 200106

5’8” / 170 lb / 21 / M


Rx’d 9:55


First time doing this one. Really impressed by how quickly some of y’all can do it!

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Damian Saunders
January 7th, 2020 at 5:51 pm
Commented on: 200106

10:11


50-40-30-20-10:

DU

GHDSU


38/5’10”/185

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Eric Szepietowski
January 7th, 2020 at 4:38 pm
Commented on: Course Photos | Dec. 29-Jan. 5, 2020

A special 'Thank you' goes out to Joe, Jen & Kolin over at 810 CrossFit in Grand Blanc, Michigan for providing a top-notch L1 training course experience. Couldn't be more impressed with the knowledge and technique they shared with the class. I can't wait to get back to the box and continue to help myself & others improve.

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Benjamin Schill
January 7th, 2020 at 2:30 pm
Commented on: 200106

M/42/6’3”/215

5:59 Unanchored


prev:

Unanchored: 5:16... exactly the same as last time:

Prev:

Unanchored Situps: 5:16

Anchored: 4:39 (PR)

Anchored: 5:38

Anchored: 5:25 (PR)

Anchored: 5:35

Unanchored @ 8:30

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Anton Gross
January 10th, 2020 at 3:46 pm

Nice. I prefer anchored as it allows me to really focus on hitting the sit ups hard and that is the focus really in this short WOD in my opinion. Really going smooth and not tripping up is the key for the DUs. I treat those as a breather really. I think my PR anchored is like 4:25 but we’re about the same.

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Darren Ward
January 7th, 2020 at 2:07 pm
Commented on: 200106

Rx, 6:15, 9 sec PR

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Ryan Cook
January 7th, 2020 at 2:06 pm
Commented on: 200106

Did 15m30s

150/120/90/60/30 singles + Each Round tried until I got at least a couple DU-s

A little worse at DU-s, think some combination of playing basketball and Linda kinda killed me.

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John Clarke
January 7th, 2020 at 1:39 pm
Commented on: 200106

Subbed hollow body rocks


9:05

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Joshua Dixon
January 7th, 2020 at 1:29 pm
Commented on: 200106

10:46 - RX


It's no PR but I'll take it!

(edited)
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Fabien Deneuville
January 7th, 2020 at 1:29 pm
Commented on: 200106

15:10 Rx

I still can't do the DU unbroken but at least I got to practice them

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Antonio Albano
January 7th, 2020 at 12:01 pm
Commented on: 200106

Modificate 50-40-30-20-10 Cal row /sit ups time:24:36

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Annett Hafslund
January 7th, 2020 at 9:58 am
Commented on: Course Photos | Dec. 29-Jan. 5, 2020

An absolutely great weekend! I learned so much! Thanks Vanina, Matteo and Oskar, all all you other lovely people attending the course!

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Oskar Johed
January 7th, 2020 at 7:45 pm

Tack Annett! Vilken information ville du ha som Matteo skrev ner?

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Annett Hafslund
January 8th, 2020 at 9:44 am

All kontakinfo og lenker som han skrev opp gjerne ☺

Har dere eposten min så kan dere sende det dit?

Takk for hjelpen Oskar!

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Imad Kandeel
January 7th, 2020 at 8:15 am
Commented on: Course Photos | Dec. 29-Jan. 5, 2020

L1 in Abu Dhabi Vogue Fitness, Great weekend :) Thank you Jopst, Ahmad & Rana it was my pleasure meeting you and learning new skills from the best. Also so happy to work with such great group and hope to meet all of you again.

(edited)
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Brendan Mullan
January 7th, 2020 at 6:28 am
Commented on: 200106

Scaled to x 2 single unders

10.46 min 👍

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Tyler Hass
January 7th, 2020 at 5:46 am
Commented on: It's the Insulin Resistance, Stupid: Part 11

Case closed! What a great way to end your series. Some people still think Ancel Keys deserves a Nobel prize. To be honest, I’m surprised he didn’t win one.


What really blows my mind is that Keys was able to keep the results of the Minnesota Coronary Experiment (MCE) hidden for so many years. As you mentioned, it was only due to chance that someone discovered the records in a basement and published them. Had this not happened, the results would have been lost to history.


The National Heart Institute must have spent millions to fund this study, which included almost 10,000 subjects and lasted four and a half years. That can’t be cheap! After investing so much time and resources, how could they possibly not follow up on it? “Hey Ancel, remember the millions of dollars we gave you to study heart disease? How’s that coming along?”


It saddens me that Keys did not win a Nobel prize. The MCE saga not only disproves his hypotheses, but proves with certainty that he was a fraud. To see his prize taken away would have been a fitting end to his story.

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Timothy Noakes
March 18th, 2020 at 7:42 pm

Thanks Tyler so much. I think you are going to enjoy the next 9 columns that I've almost completed. They further expose all those besides Keys, who have perpetuated the Cholesterol/Diet-Heart Hypothesis over the past 60 or so years.

In my opinion, the 2 people who should have won the Nobel Prize are Mary Enig PhD and Fred Kummerow MD for their work on trans fats and atherosclerosis (and perhaps cancer).

Taking the wider view it seems to me that it is the hydrogenated trans fat-containing vegetable oils that drove the rise in coronary heart disease after the 1920s (some argue that this was not actually a rise but simply better diagnoses); with type 2 diabetes taking over as the key driver after the 1977 US DIetary Guidelines told us to eat more carbs and less fat. A prescription for disaster in those with insulin resistance.

Kummerow was able to produce, in vitro - literally in the test tube - the biochemical changes in human arteries that are present in human arteries with atherosclerosis. He did this by exposing the arteries to trans fats and oxidized cholesterol.

But his explanation is too complex. So it can't be taught to doctors and medical students.

So instead we stick with the simplistic and utterly wrong idea that cholesterol clogs arteries etc.

Everyone knows about Keys and very few about Kummerow and Enig. And that's the problem.


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Gabriel Candelaria
January 7th, 2020 at 3:34 am
Commented on: 200106

M/38/5'4/160lbs

12:26

Singles doubled

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Jade Teasdale
January 7th, 2020 at 2:40 am
Commented on: 200106

12 minutes w/GHD SU

DU weren’t the limiting factor for once!

5 sets of 3 SHSPU & 🦋 C2B...focusing on form. 1 mile run! 8:02...rough terrain!

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Kevin Marshall
January 7th, 2020 at 2:30 am
Commented on: 200106

Rx 8:20 first wod of the new years!! Post weird back issues!!!

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Js Smith
January 7th, 2020 at 2:03 am
Commented on: 200106

Scaled to 100-80-60-40-30 SUs

50-40-30-20-10 AbMat Sit-ups

13:36


Mean Girls week? Not sure what happened in round 4, kept tripping on the rope, took forever!! 🙄


181225 11:14, same scale

171129 13:37, same scale 

170426 150-120-90-60-30 SUs 50-40-30-20-10 AbMat Sit-ups

13:01

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Christopher Voght
January 7th, 2020 at 1:48 am
Commented on: 200106

7:59 Rx

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Matt Cowdell
January 7th, 2020 at 1:41 am
Commented on: 200106

11:46

*subbed for double the number of singleS

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Tripp Starling
January 7th, 2020 at 12:46 am
Commented on: 200106

Rx in 8:14

tripped once on doubles


jackie:

10-8-6-4-2

35-25-15-10-5

burpees/sit ups

9:19


8/11/2020 rx in 7:23

Jackie

100-80-60-40-20 singles

50-40-30-20-10 sit-ups

13:34

(edited)
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Josie Ross
January 7th, 2020 at 12:27 am
Commented on: 200106

11:08. Substituted toe taps for the double-unders. I can’t jump rope yet but I’m aiming for it!

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Olivia Leonard
January 7th, 2020 at 12:18 am
Commented on: 200106

7:58 rx

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Steven Odom
January 6th, 2020 at 11:27 pm
Commented on: 200106

7:53

Did strait leg sit ups with an AbMat

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Derek Eason
January 6th, 2020 at 10:54 pm
Commented on: 200106

Derek Eason

CrossFit Train 97333

Corvallis, Oregon


Rx 8:06 with straight leg sit-ups

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Joshua Fitchitt
January 6th, 2020 at 10:50 pm
Commented on: Course Photos | Dec. 29-Jan. 5, 2020

The L2 in Seattle was outstanding. Kurtis and the other instructors were fantastic. The group was amazing and I appreciate everyone's effort throughout the weekend.

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Kurtis Bowler
January 7th, 2020 at 4:25 am

Thanks Josh! We appreciated your effort throughout the weekend as well!

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Felix Grygoryan
January 6th, 2020 at 10:46 pm
Commented on: 200106

6:53 Rx.

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Shane Azizi
January 6th, 2020 at 10:34 pm
Commented on: 200106

6:57 Rx and PR

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Charlie Pokorny
January 6th, 2020 at 9:33 pm
Commented on: 200106

8:30 Rx

PR is 7:09 from 4 years ago when my SU conditioning was a lot better...

m/51/5'11"/200#

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Joe Goetz
January 6th, 2020 at 9:16 pm
Commented on: 200106

7:45 Rx

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Shaun Stapleton
January 6th, 2020 at 8:54 pm
Commented on: 200106

35/195/5’9/M


6 sec PR


Rx 7:10

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Ben Hosking
January 8th, 2020 at 1:50 am

Nice one mate. Good work PR'ing

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Cauã Matos
January 6th, 2020 at 8:31 pm
Commented on: 200106

time: 06:09 RX

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Nicole Deaver
January 6th, 2020 at 8:27 pm
Commented on: 200106

8:46 (PR)

100,80,60,40,20 Single Unders

50,40,30,20,10 sit-ups


Compare to: 9:58 same scale

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Renata De Anda Prieto
January 6th, 2020 at 7:27 pm
Commented on: 200106

9:08 mins


100,80,60,40,20 single unders

50,40,30,20,10 sit ups

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Rodrigo Daniel Ribeiro
January 6th, 2020 at 7:04 pm
Commented on: Course Photos | Dec. 29-Jan. 5, 2020

Só tenho que agradecer ao Mister Carlos Salazar um grande Mestre do Mundo do Crossfit; um cara que transmite conhecimentos de uma maneira fácil e precisa. Carlos nos instiga a viver o estilo Crossfit dentro dos Boxs e fora; como uma filosofia de vida!! Agradecimentos tambem aos "Monstros" Victor e Neto, caras gente finíssimas que sabem ensinar, demonstrar e corrigir com uma metodologia impecável.

Agradecer tbem Sérgio pela atenção e dicas valiosas. Parabenizo este time fortaleza Carlos, Victor, Neto e Sérgio.

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Carlos Andrade
January 8th, 2020 at 1:53 am

Obrigado Rodrigo, muito prazer conhecerlo. Tamo juntos!!

(edited)
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Jacob Cram
January 6th, 2020 at 6:42 pm
Commented on: 200106

7:28 rx

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John Pickron
January 6th, 2020 at 6:08 pm
Commented on: 200106

9:04

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Jade Paysse
January 6th, 2020 at 5:49 pm
Commented on: Course Photos | Dec. 29-Jan. 5, 2020

The L2 in Houston, TX this weekend with Matt and Becky was a fun and an amazing experience. The amount of knowledge they have is incredible and I learned a lot from them. Thank you!!

Shout out to the others that took the course with me this weekend! You all were kind, patient and FUN! Best of luck to everyone!

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Federico Biasetti
January 6th, 2020 at 5:30 pm
Commented on: Course Photos | Dec. 29-Jan. 5, 2020

Great weekend at CrossFit B23 in Barcelona! What a fun and hard working group! Keep it up team!!

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Sergi Gasso
January 7th, 2020 at 11:20 am

Absolutely! It was really good, the lectures were interesting and you and the rest of the team made it fun and easy to understand. I'm so happy to have started this journey and can wait to keep learning more. Never worked so hard doing air squats! Thank you!

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Marc Zurriaga
January 7th, 2020 at 2:45 pm

Thank you Fede!! You made us work hard both in the lectures and training. Love it!!

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Matt Reeves
January 6th, 2020 at 5:20 pm
Commented on: Course Photos | Dec. 29-Jan. 5, 2020

Thank you so much to Kurtis, Nicole and Jesse at our L2 seminar in Seattle. That was such and amazing experience, so thankful to have gotten the chance to learn and get to know some amazing people. Already putting the new tools to work today!

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Kurtis Bowler
January 7th, 2020 at 4:24 am

Thanks Matt! Was great to get to work with you this weekend!

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Jon Wilson
January 6th, 2020 at 5:15 pm
Commented on: 200106

As rxd

7:57

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Lucy Morales
January 6th, 2020 at 4:42 pm
Commented on: Course Photos | Dec. 29-Jan. 5, 2020

Abi, Jeremy (Nick) and Zach were phenomenal! The amount of knowledge they have is incredible and to be able to learn from them was a pleasure. I was "chosen" for squat therapy it was eye opening experience, because I had never been critiqued on such a fundamental movement in my 2+ years of CrossFit. I am excited to impart what I have learned on others and continue to improve myself. I hope to continue my education with more courses in the near future. Thanks guys!!

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Zachary Forrest
January 6th, 2020 at 9:24 pm

Was great meeting you this past weekend, Lucy! I remember going through Squat Therapy for the first time and having the same reaction LOL.

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Steve Day
January 6th, 2020 at 4:38 pm
Commented on: 200106

Rx 9:12

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Michael Arko
January 6th, 2020 at 3:47 pm
Commented on: 200106

Upscaled to 60-50-40-30-20-10 with abmat situps: 14:37


I tripped at least 1 DU on every round except the 10s. Those were costly, as were the heavy (60 & 50) situp rounds. Ouch.


Last year, 50-40-etc. with toes pegged under a weight, 8:34 (not totally analogous). I often do Annie on "rest days" and I'm almost always right around 8min. Today's trips and time were a big letdown.

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Brandon Myers
January 6th, 2020 at 3:37 pm
Commented on: 200106

9:28


50,40,30,20,10 single unders

25,20,15,10,5 sit ups

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Thomas Fernandez
January 6th, 2020 at 2:40 pm
Commented on: Course Photos | Dec. 29-Jan. 5, 2020

Merci pour ce L2 ! Drake, Elie, Kate, An vous étiez au top! beaucoup d'apports de connaissance, et de dynamisme. Merci Antoine pour l'accueil

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Jim Rix
January 6th, 2020 at 2:30 pm
Commented on: 200106

Subbed du’s to jump and tucks

8:30


170426: 8:13

130829: 7:06

130606: 8:20


57/5’8”/160

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Eric O'Connor
January 6th, 2020 at 2:10 pm
Commented on: 200106

This workout is intended to be short blaster, with faster times being under 5-minutes. For those that are competent with double-unders, this workout is all about the sit-ups and the bulk of time will be spent there. Here are some scaling thoughts:

Double-unders- I consider volume of the this movement to be moderate and achievable when arranged in this fashion. High-level athletes should not take longer than approximately 30-seconds to complete any of the rounds. For athletes that have experience with this movement, but lack consistency, my first option will be to have them complete 45-seconds of double-under attempts each round. For athletes that are new or de-conditioned, I will have them complete single-unders. If single-unders are very easy I may have them complete 1.5x the reps on each round. 

Abmat Sit-ups- I consider the volume of this movement to be high and very challenging when arranged in this fashion. I will have most of my experienced athletes perform this movement as prescribed. For those where the volume is too high, for their capacity, or causes intensity to slow down considerably, I will reduce the reps. I have cut the reps in in half on this workout on many occasions. 

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Christian Simpson
January 6th, 2020 at 1:52 pm
Commented on: 200106

Single unders x2, 8:07

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Randy Crooker
January 6th, 2020 at 1:41 pm
Commented on: 200106

11:19 3x single unders, sit-ups rx

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Lacey Hobson
January 6th, 2020 at 12:53 pm
Commented on: Course Photos | Dec. 29-Jan. 5, 2020

Abi, Zach, and Jeremy (Nick 😂) were absolutely amazing instructors. I feel privileged to have learned from them! I know that even if I don't pass the written test, I've learned invaluable information that is not only going to make me a better athlete, but eventually, a really great coach! I'm so excited for what comes next, because this is just the beginning!

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Zachary Forrest
January 6th, 2020 at 9:23 pm

What a great weekend with you, Lacey! Thanks for being awesome :-) Glad to hear you enjoyed it as much as we did.

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Jan Hugo Svendsen
January 6th, 2020 at 11:46 am
Commented on: 200106

8:20 Rx Slow transitions

(edited)
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Mike Andridge
January 6th, 2020 at 11:34 am
Commented on: 200106

rx

9:59

compare to was 10:15

pr is 8:44 in 2016

m/49/175

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Claire Fiddian-Green
January 6th, 2020 at 11:34 am
Commented on: 200106

8:50, scaled to 2x single unders. Abmat sit-ups Rx. Compare to from 20181225 using same scale: 9:21.

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Seth Brewer
January 6th, 2020 at 11:31 am
Commented on: 200106

13:07, kettlebell 40lb since no jump rope

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Lynette Scible
January 6th, 2020 at 11:19 am
Commented on: 200106

100-80-60-40-20 single unders

50-40-30-20-10 V-ups

10:41

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David Pollard
January 6th, 2020 at 11:07 am
Commented on: Course Photos | Dec. 29-Jan. 5, 2020

L2 was fantastic in Manchester, thanks to Matt, Rob and Pedro for delivering some awesome knowledge in a great way ! Thank you.

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Rob Lawson
January 7th, 2020 at 5:06 pm

Hey Buddy, was great to meet you, glad you had a good weekend!

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Giuseppe Petrillo
January 6th, 2020 at 10:55 am
Commented on: 200106

7:44 rx’d

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Sebastien Fitzpatrick
January 6th, 2020 at 10:53 am
Commented on: 200106

7:27 Rx


1:14 slower than my lifetime and 0:30 slower than last time we did Annie.

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Troy Work
January 6th, 2020 at 10:28 am
Commented on: 200106

Double taps on thighs (rope picked up ready to move) sit ups

9:34

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Tim Bullas
January 6th, 2020 at 10:17 am
Commented on: 200106

17:45

First time I've ever done this workout and still don't have double-unders down consistantly, so it was a mixture single-unders leading into very small sets of double-unders until I trip, then starting back with two single-unders into doubles again until I trip again.

I'm sure just doing singles would've resulted in a better time, but I really wanted to practice double-unders, so I'm happy with my workout.

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Frank Pedersen
January 6th, 2020 at 10:15 am
Commented on: Course Photos | Dec. 29-Jan. 5, 2020

Great weekend :) Thank you Vanina, Matteo and Oskar!

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Oskar Johed
January 6th, 2020 at 5:00 pm

Frank, our pleasure! Trevligt att träffas!!

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Annett Hafslund
January 7th, 2020 at 10:01 am

Hei Frank! Tok du bilde av det Mateo skrev på tavla etter testen? Jeg glemte å notere meg den infoen og skulle gjerne hatt den.

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Jerome Benedict
January 6th, 2020 at 9:31 am
Commented on: Course Photos | Dec. 29-Jan. 5, 2020

The L1 instructors ( Karl, Jonny and Joe) in Reading Crossfit Berkshire are very interesting and very knowledgable make me eager to listen. The instructors are with real-time examples so I am able to understand better. Thank you

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Jonny Davies
January 6th, 2020 at 12:11 pm

my pleasure Jerome, good to

meet you.

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Jim Powell
January 6th, 2020 at 8:56 am
Commented on: Course Photos | Dec. 29-Jan. 5, 2020

L1 instructors in CLT were 🔥. Great info and great teaching styles.

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Lindsay Andrew
January 6th, 2020 at 6:27 pm

Great to meet you!!

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Hank McKibban
January 6th, 2020 at 6:17 am
Commented on: 200106

6:32 rx

181227: 7:21

171129: 5:56

170426: 5:51

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QiHui Xing
January 6th, 2020 at 6:00 am
Commented on: 200106

RX:7'18'' 12 seconds faster than last time.

https://youtu.be/q3dG1URYbvs

2020 ASIA CROSSFIT CHAMPIONSHIP Online Qualifier.20.1

https://youtu.be/C4avr4GgsqM

For Time:(167reps)

50 Push Press.43kg

75 Power Snatch.34kg

50 Wall-Ball.9kg

Time Cap:12min.

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Wen Qing
January 6th, 2020 at 3:53 am
Commented on: 200106

10:35 RX

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Kyungtaek Kang
January 6th, 2020 at 3:07 am
Commented on: 200106

9:58 이두근 힘줄 파열 수술 후 103일 뒤

강경택코치 안양크로스핏힘 45세/180cm/90kg/CFHIM

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Steven Thunander
January 6th, 2020 at 3:07 am
Commented on: 200106

Globo scale: As Rxed. If you don't have a jump rope sub tuck jumps or lateral dumbbell/object jump overs. 2/1 single unders as a scale.

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Jose Pagan
January 6th, 2020 at 2:09 am
Commented on: 200106

6:58 - RX.

Super proud of my progress!

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Kennedy Jensen
January 6th, 2020 at 4:03 pm

thats so awesome! congrats!

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Bryan Rosen
January 6th, 2020 at 1:31 am
Commented on: 200106

Warm up for 200106:

GENERAL WARM-UP


Perform 50-ft of each movement:

High knees

Butt-kickers

Side shuffle

Carioca

Backwards running

Bear crawl

Crab walk

Toy soldiers


SPECIFIC WARM-UP


Double-under

40 single-unders

5 sets of 3 single-under jumps + 1 double-under jump (no rope)

5 sets of 3 single-under + 1 double-under

4 sets of 5-15 double-unders (or attempts)


Sit-ups

2 sets of 15-sec. hollow hold + arch hold

2 sets of 10-sec. hollow rock + arch rock

1 set of 10 slow and controlled sit-ups

1 set of 7 weighted sit-ups (25-15lb dumbbell)

1 set of 7 sit-ups


Practice round:

2 rounds of:

10 double-unders

5 sit-ups

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Chris Sinagoga
January 6th, 2020 at 1:13 am
Commented on: 200106

Champions Club Scaling Notes


RANT

In football if you played a game every day you would die. There are practices (some harder than others) then there is one game day per week. CrossFit crushes your body if you are really going at it. Yesterday was objectively the worst CF has to offer. Today is perfectly okay with not feeling like you died.


PURPOSE

A testing tool to see your progress on 1) an accuracy movement and 2) midline stamina


NEW TO CROSSFIT VERSION

As is, just sub x2 or x3 singles if you can't do doubles


TRAINING SCALE

As is


PRACTICE SCALE

Only count unbroken sets of jump ropes or you start that set over


GROUP SCALE

Haven't figured this out yet. We're a little behind, so thismight get pushed to a team workout or something.


INJURY SCALE

Make up your own benchmark workout of things you can get better at while hurt. Then retest it after your finished being injured.


WARMUP

Touch the jump rope in some way then pick 4 other movements that need to be practiced. I have said it before, but the warmups are the best opportunity to practice skill.


GENERAL FEAR LEVEL: 3

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Juan Acevedo
January 6th, 2020 at 1:10 am
Commented on: 200106

INTENDED STIMULUS

.

If somebody deserves a benchmark workout is Annie Sakamoto. She has been a great teacher, friend, colleague, athlete, and coach for the whole CrossFit community. If you have been fitnessing long enough, you probably have learned a lot of movement by watching her in the old-school CrossFit videos. Today honor her. Approach this workout with a smile on your face and fire in your soul. This is a medium-range workout that should feel like a sprint. Keeping it around 8 minutes is your goal. Choose numbers for both movements that you can do manage with few, very few, minimal and controlled breaks. Ideally, you would scale the number of reps so that you can go through this thing unbroken. Put yourself in the situation in which the only factor in determining your time is how fast you move, not your skill level. If you don't have consistent double-unders yet, do single-unders today. This is a short workout. You should have plenty of time in your session to devote to practicing double-unders not in the context of trying to move as fast as Annie Sakamoto. Skill acquisition is better done with a low heart rate. Read our post from yesterday for some considerations regarding benchmark workouts.


Smile and fire up your soul!



OPTION 1 (scale up)

60-50-40-30-20-10 reps for time of:

Double-unders

Sit-ups


OPTION 2

45-35-25-15-5 reps for time of:

Double-unders or single-unders (times two)

Sit-ups


OPTION 3

40-30-20-10-5 reps for time of:

Double-unders or single-unders (times two)

Sit-ups

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Jim Rix
January 6th, 2020 at 2:32 pm

I really miss the original CF videos. The new ones are good for instruction, but those old ones were way more motivating.

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Bill Ennis
January 6th, 2020 at 4:49 pm

Juan-Thanks for the workout objectives and scaling options.

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Rafa Pacheco
January 6th, 2020 at 8:40 pm

12:51

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David Swicegood
January 26th, 2020 at 4:44 pm

OPTION 3

40-30-20-10-5 reps for time of:

Double-unders or single-unders (times two)

Sit-ups


9:57


Endurance in the sit-ups was the issue for me, but still a great workout.

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