CrossFit | 200109
Thursday

200109

Workout of the Day

86

Complete as many rounds as possible in 12 minutes of:

250-m row
20 GHD sit-ups

Post rounds completed to comments.

At Home: Hollow Holds

1
Home Hollow Holds
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“The “plant-based” lifestyle generates large profit margins, adding value to cheap raw materials (such as protein extracts, starches, and oils) through ultra-processing. … today, private interest and political prejudices often hide behind the grandest talk of “ethical” diets and planetary sustainability even as the consequences may be nutritional deficiencies, biodiversity-destroying monocultures and the erosion of food sovereignty.”

Read the article The Dark Side of Plant-Based Food — It’s More About Money Than You May Think

Comments on 200109

93 Comments

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Kury Akin
April 28th, 2020 at 1:13 pm
Commented on: 200109

12 minutes EMOM alternating sdlhp@20kg and weighted abmat sit-ups @9kg. Managed about 25 reps per minute so about 300 reps overall. Tried barbell row for 2nd round but as it fatigued my grip I switched to sit ups. No rower or ghd, and as I hurt my back last time I jimmied something for the purpose, I went for a bit trial and error.

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Evan Saber
April 11th, 2020 at 1:24 pm
Commented on: 200109

5 rounds + 111 meters

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Clint Michael
March 3rd, 2020 at 2:39 am
Commented on: 200109

4 rounds plus 7 pulls

No rower so subbed 25 SDHP

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Dale Saran
February 5th, 2020 at 1:46 am
Commented on: 200109

Done on 200204.

3 rds + 250m

Alternated between GHD and abmat situps 'cuz my GHD machine is a p.o.s. Gotta replace that.

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Jeff Chalfant
January 30th, 2020 at 8:30 pm
Commented on: 200109

5 rounds plus 205/223 meters rxd. Meters at 12m and after rower stopped counting. Quads are screaming now a minute or 2 later-ow! GHD sit-ups unbroken. Abs have been perpetually sore since the HSPU/L sit couplet. Most recently from Annie, and possibly yesterday’s bar muscleups.


195/40/69”

(edited)
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Fabian Delaflor
January 27th, 2020 at 10:02 pm
Commented on: 200109

AMRAP in 12pm of:

10 Snatch grip SDHP #45

6 burpees

20 inclined sit ups

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Nate Gordon
January 26th, 2020 at 7:49 pm
Commented on: 200109

5 rounds + 50 m

subbed ski erg

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Cy Azizi
January 22nd, 2020 at 3:57 pm
Commented on: 200109

4 + 14 sit-ups

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Morgan Greene
January 21st, 2020 at 9:34 pm
Commented on: 200109

4 rds + 3 GHD SU in 5th

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Manchild Manchild
January 18th, 2020 at 5:55 pm
Commented on: 200109

subbed:

10 BPUs

10 KTEs


4 rounds + 8 BPUs

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Coastie Nick
January 15th, 2020 at 9:20 pm
Commented on: 200109

Rx’d

5 rds + 250m + 8 reps

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Il Xlll
January 15th, 2020 at 2:48 am
Commented on: 200109

3rds+250m&3rep

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Christian Simpson
January 14th, 2020 at 10:09 pm
Commented on: 200109

On 🎿 vacation... catching up


Rx 4 rounds + 250/3

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Chase Hiland
January 14th, 2020 at 9:20 pm
Commented on: 200109

M/35/5'10"/190


Rx'd 5 rounds + 20m row

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Joseph Alaimo
January 14th, 2020 at 4:55 pm
Commented on: 200109

5 rounds + 5 GHD (rx)

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Russell Albrycht
January 14th, 2020 at 12:07 pm
Commented on: 200109

Option two, six rounds even

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Byron Hills
January 12th, 2020 at 8:13 pm
Commented on: 200109

4 rds.

had to do reg. Sit-ups last 2 rds. Due to major head pressure

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Alfred Leutl
January 12th, 2020 at 5:31 pm
Commented on: 200109

5 r.d

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Matt Gerrelts
January 12th, 2020 at 12:31 pm
Commented on: 200109

5 rounds Rx

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Philip Uemura
January 12th, 2020 at 12:04 am
Commented on: 200109

3 rounds 25 pulls

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Robert Cassels
January 10th, 2020 at 10:04 pm
Commented on: 200109

5 + 181 m (decline bench situps)

M/44/220/6'2"

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Nathaniel Robichaud
January 10th, 2020 at 9:57 pm
Commented on: 200109

6 round. Abmat situps

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Chris Meldrum
January 10th, 2020 at 8:53 pm
Commented on: 200109

As rx’d, 6 rounds + 50 meters.


Had to push pretty hard to hit the goal of completing each exercise in 1 minute.  The rows (with transitions) took the full minute, but the GHDs I could usually get done in closer to 50 seconds.  In later rounds, I was able to hold the row pace – but just – and the GHDs slowed but not too much.  Transitions were important: rower placed right by GHD; no strapping feet in – just slide in and go.  This got pretty tough by the end.


46m/5'10"/180

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Hank McKibban
January 10th, 2020 at 8:39 pm
Commented on: 200109

4rds+26 sit-ups (sub’d 35x abmat su)

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Jade Teasdale
January 10th, 2020 at 8:04 pm
Commented on: 200109

5 rounds + sprint & 10 SU!

200m sprints! Was aiming for 6 rounds, but had to slow down a little, to keep from vomiting! 🤣 SU are hard when you need to breathe! Can’t wait to do more WODs like this. Definitely, some weakness there! When I hit the 6 min. mark I was wishing that it wasn’t a 12 min. AMRAP! 🤣

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Jeffrey Howard
January 10th, 2020 at 5:56 pm
Commented on: 200109

4+260 (Row + 10 GHD Sit-ups) - Rx

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Renata De Anda Prieto
January 10th, 2020 at 3:22 pm
Commented on: 200109

750- row

60 GHD sit ups


(3 rounds in total)

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Sam Meixell
January 10th, 2020 at 1:40 pm
Commented on: 200109

8 rounds in 12 minutes of:

125-m row

10 sit-ups

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Matthew Aukstikalnes
January 10th, 2020 at 12:44 pm
Commented on: 200109

4.5 rounds, weighted decline sit ups

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Lewis Brooks
January 10th, 2020 at 9:29 am
Commented on: The Dark Side of Plant-Based Food — It’s More About Money Than You May Think

Oh no this isn't it true bodybuilders original followed plant based diets in all of history. Hasnt hemp the good too protein.


The stock does certainly jump about of beyond meat.


Try watching dominion it's gross what the West is doing. Stigma with hemp, hemp milk etc needs to end worldwide.

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Antonio Albano
January 10th, 2020 at 9:05 am
Commented on: 200109

6 rounds

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Giuseppe Petrillo
January 10th, 2020 at 9:04 am
Commented on: 200109

5 rounds rx’d

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Jose Antonio Hernandez
January 10th, 2020 at 8:54 am
Commented on: 200109

48/212/1.89/M


6 rounds + 75 meters RX

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Hendrik Bünzen
January 10th, 2020 at 6:46 am
Commented on: 200109

5 rds rx’d

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Js Smith
January 10th, 2020 at 1:45 am
Commented on: 200109

Scaled to AMRAP in 12 of

250m row & 20 abmat sit-ups 

5 sit-ups short of 5r, finished it off just on principle 

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Js Smith
January 10th, 2020 at 1:46 am

Hope I don’t need to sneeze tomorrow! 😬

(edited)
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Shailan Patel
January 10th, 2020 at 1:12 am
Commented on: 200109

Rx

4 rds + 250m + 12 GHDSUP

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Nathan Hanks
January 10th, 2020 at 12:34 am
Commented on: 200109

4+250 RX

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Troy Bruun
January 10th, 2020 at 12:33 am
Commented on: 200109

6 rds + 30m Row


250 m Row

20 GHD Sit-up (to parallel)

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Steve Kelton
January 9th, 2020 at 11:44 pm
Commented on: 200109

Modified to

250m Row

10 GHDs


6 Rounds + 6 GHDs

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Shane Azizi
January 9th, 2020 at 10:51 pm
Commented on: 200109

5 rounds Rx

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Brian Hagedorn
January 9th, 2020 at 10:51 pm
Commented on: 200109

4 rounds + 200m


row: Rx

GHD sit-up: went to parallel

(edited)
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Derek Eason
January 9th, 2020 at 10:45 pm
Commented on: 200109

Derek Eason

CrossFit Train 97333

Corvallis, Oregon


Rx 6 rounds + 136m

(edited)
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Chris Meldrum
January 10th, 2020 at 8:54 pm

yes sir

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Antonio Larco
January 9th, 2020 at 10:31 pm
Commented on: 200109

4 + 250 + 7 Rx

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Eric Love
January 9th, 2020 at 10:26 pm
Commented on: 200109

5+85m. Rx. First rx in a while

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Carlos Garrido-Mendoza
January 9th, 2020 at 10:25 pm
Commented on: 200109

Rx.

4 rounds + 250m row.

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Tripp Starling
January 9th, 2020 at 10:20 pm
Commented on: 200109

subbed abmat sit-ups

6 rounds plus 58 meters


jackie:

160 meter row

16 abmat sit-ups

6 rounds + 160+3

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Troy Work
January 9th, 2020 at 9:09 pm
Commented on: 200109

6 + 15

25 kbs Russian 40#

16 “ghd” sit-up to parallel

ghd- used kitchen table bench with feet under couch

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Charlie Pokorny
January 9th, 2020 at 9:05 pm
Commented on: 200109

Rx: 4 rounds + row & 15 GHD-SU

m/51/5'11"/200#

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Paul Snell
January 9th, 2020 at 8:59 pm
Commented on: 200109

4 rounds rx

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Nicole Deaver
January 9th, 2020 at 8:42 pm
Commented on: 200109

5 Rds + 6 SDHP


Subbed:

AMRAP 12mins

10 SDHP (45#)

10 burpees

20 sit-ups (10# ball)

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Blas Raventos
January 9th, 2020 at 8:40 pm
Commented on: At Home: Hollow Holds

Probably At The Gym 😎🏋🏻‍♂🤸🏻‍♂🚴🏻‍♂✌: Acumular 3:00 min en Hollow Hold

Score es tiempo hasta completar los 3 min.

Dense un tiempo límite de 20 minutos.


[12:30, 9/1/2020] Probably At The Gym 😎🏋🏻‍♂🤸🏻‍♂🚴🏻‍♂✌: Practiquen SLIPS después

por 20 minutos

Probably At The Gym 😎🏋🏻‍♂🤸🏻‍♂🚴🏻‍♂✌: Antes de estirar completen tantos Sit ups/ band pull downs en 3 minutos como sea posible.


Luego, estirar por 5 minutos en Posicion Straddle de pie.


https://www.youtube.com/watch?v=Da304njXx60

miren el video y hagan preguntas, consulten, protesten o quejense por este medio

Probably At The Gym 😎🏋🏻‍♂🤸🏻‍♂🚴🏻‍♂✌: los quiero

[12:33, 9/1/2020] Ina: que es straddle?


[12:33, 9/1/2020] Probably At The Gym 😎🏋🏻‍♂🤸🏻‍♂🚴🏻‍♂✌: miren el video juntos

5 min Antes de comenzar a entrenar juntos revisen juntos los 3 motivos principales por los que se estan exponiendo a esta "tortura" juntos


[12:33, 9/1/2020] Probably At The Gym 😎🏋🏻‍♂🤸🏻‍♂🚴🏻‍♂✌: Proyecto Bananas, entrenando convenientemente de forma equivocada.

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Coty Bradburn
January 9th, 2020 at 7:15 pm
Commented on: 200109

6+ 12 GHD


Rx

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Ruben Meier
January 9th, 2020 at 6:59 pm
Commented on: 200109

6rounds and 200m row

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Shane Smith
January 9th, 2020 at 6:48 pm
Commented on: 200109

4+250m Rx


GHDs were super slow today

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Jon Wilson
January 9th, 2020 at 6:25 pm
Commented on: 200109

3 + 15 ghd

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Shaun Stapleton
January 9th, 2020 at 6:22 pm
Commented on: 200109

35/195/5’9//M


250M Row

10 GHD’s


6 rounds

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Adam King
January 9th, 2020 at 6:11 pm
Commented on: 200109

2 reps shy of 5 rounds

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Steven Odom
January 9th, 2020 at 5:52 pm
Commented on: 200109

Rx’ed

4 rounds + 250m + 5 reps


followed by:

3 RFT

10 bench press

10 pull overs

10 pull ups

10 pistols (alternating)

=12:00

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Stacey Thompkins
January 9th, 2020 at 5:43 pm
Commented on: 200109

M/45/6'2"/185#


Rx'd

5 rds + 220m row

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Mike Andridge
January 9th, 2020 at 5:57 pm

Nice

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Javier Martin
January 9th, 2020 at 5:13 pm
Commented on: 200109

6 R scaled to sit ups

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Steve Day
January 9th, 2020 at 5:08 pm
Commented on: 200109

5 rounds + 122 meter row

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Amedeo Alessio Cerea
January 9th, 2020 at 4:44 pm
Commented on: 200109

4+250m Rx

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Jonathan Firmin
January 9th, 2020 at 3:58 pm
Commented on: The Dark Side of Plant-Based Food — It’s More About Money Than You May Think

When will CrossFit wake up. Whole food plant based diets are what we all need to be doing. Time to start promoting opinions of plant based experts. I've always thought CF as an exercise lifestyle has been fresh, interesting and challenging but the current attitude prevailing towards not eating dead animals is already out of touch - there's still time to innovate so come on CF and recognise what's happening, just like some of the fittest people on earth have and who now follow a whole food plant based diet.

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Gregory Kerschbaum
January 9th, 2020 at 4:19 pm

Jonathan - I don't think the research is there for your argument that we should all follow a plant based diet, the protein that we get from animals is a more complete protein, and comes in the form our body needs. When we try to get everything from plants we kind of have to piece meal that together and end up loading ourselves up with carbohydrates in the process because plant protein sources tend to also be pretty high carbohydrate sources also, This can lead to some consequences in our body storing glucose as fat and increasing our insulin production, which has its own issues. similarly the fat that we get from animals is very important for our bodies. its been a natural way we have eaten for literally thousands of years, and we didn't have all the problems that are now plaguing our society. Zoe Harcome had a really good talk that was posted awhile back showing many of the flaws in our nutritional culture today, and how important meat products are for our nutrition.


I know that there are people who are eating plant based diets who are at a high level in sports, but its definitely not the norm and I don't think that can be said that necessarily they wouldn't be where they are on a diet with meat included.


The more I learn and do research on nutrition and health the more that I am confirmed that we really do perform best with meat in our diet..... I am not saying that people have to eat meat and Im all for people can make choices to be vegan or vegetarian or whatnot, but I don't think that choice should change what we recommend as the best nutrition advice.

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Paul Petersan
January 9th, 2020 at 11:49 pm
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Michael Arko
January 9th, 2020 at 3:52 pm
Commented on: 200109

Subbed 250m row with 10cal elliptical trainer


6 rounds exactl


Finished Rd.6 with 3 seconds, not enough to switch back to elliptical.

My quads are jelly.

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Gregory Kerschbaum
January 9th, 2020 at 3:27 pm
Commented on: The Dark Side of Plant-Based Food — It’s More About Money Than You May Think

This whole article is actually scary to see the trends. A few things come to mind when I read this.


First if people want to eat plant based food, whats wrong with eating plants, why do we have to make plants into hamburgers? as a friend recently said, we have a great method of turning plants into hamburgers, its called cows... its just processed food, which in general is one of the biggest problems in our nutritional culture overall.


Second its just frustrating how much government tries to intervene into our food culture and decision. Why does Corn need to be subsidized so much, why does the government feel compelled to have their hand in this. I think about how the food guide pyramid and the diet heart hypothesis came to be, its all about money and politics, and I fear this is another one that will have large consequences down the road. I just don't trust fake food.


Finally I think of Soylent Green... Soylent green is people. in reality we just don't really know enough about and it seems to far of a stretch for me


I appreciate articles like this, I really don't have all the details to completely argue against someone on this topic, but I will say again that I just don't trust these laboratory created foods, and I wish we could just get back to foods that don't need an ingredient list, and that our ancestors would recognize

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Jim Rix
January 9th, 2020 at 2:10 pm
Commented on: 200109

Scaled to 250m and 16s

5 rounds

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Mike Andridge
January 9th, 2020 at 5:57 pm

Good work

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Ebru Erdem
January 9th, 2020 at 1:51 pm
Commented on: 200109

4 rnds

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Eric O'Connor
January 9th, 2020 at 1:39 pm
Commented on: 200109

The movement combo and the duration of the workout encourages intensity and very short rest breaks. With that being said I expect the GHD sit-ups to become very challenging at about the half way point in the workout. Faster athletes may get 6+ rounds on this workout and I will strive for scaling options that allow for successful completion of 4-5 rounds for my athletes. Here are some general scaling thoughts:


Rowing: I consider the row distance to be short and will have most of my athletes complete the row as prescribed. I may reduce the distance if 250m will take longer than 1:30 on any round. 


GHD Sit-ups- I expect the volume of this movement to be moderate to high and will be very demanding. I typically take a very cautious approach with GHD sit-ups.  As a general guideline, I will have experienced athletes attempt this movement as prescribed if I’m confident that they will be able to handle the volume and they have a had recent exposure to the movement. For experienced athletes that have not had recent exposure to the movement, I will reduce the reps or scale to a ½ range of motion GHD sit-up, where they lower their torso parallel to the floor. For athletes that are new or de-conditioned, I will most likely modify the movement to a straight-leg abmat sit-up, where the finish position is achieved when the hands touch the toes. Beyond the movement modifications, I will reduce reps as needed.

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John Clarke
January 9th, 2020 at 1:38 pm
Commented on: 200109

AMRAP 12:


250m row

20 Hollow body rock


5 rounds + row + 12

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Claire Fiddian-Green
January 9th, 2020 at 12:00 pm
Commented on: 200109

4 rounds Rx

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Mike Andridge
January 9th, 2020 at 11:57 am
Commented on: 200109

12 min amrap

250m row

20 abmat sit ups holding 20# kb

4 rnds plus 250 row, 1 sit up

Timer stopped at 12 min, but finished the 5th rnd of sit ups

m/49/175

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Jim Rix
January 9th, 2020 at 2:11 pm

Ouch! Sounds harder than GHDs to me.

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Mike Andridge
January 9th, 2020 at 5:56 pm

Jim--it beats that many ghd's. I can get about 10 then I start feeling sick to my stomach:)

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Dave DeCoste
January 9th, 2020 at 11:54 am
Commented on: 200109

5 rounds + 20 meters

Rx

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Daniel Robinson
January 9th, 2020 at 11:13 am
Commented on: 200109

12 minute AMRAP

250 M Row

20 Med Ball Abmat Sit-ups (20 lbs)


4 Rds + 150 m

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Lynette Scible
January 9th, 2020 at 10:50 am
Commented on: 200109

12 min

250 m row

20 V-ups

5 rounds + 250 m row

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Raymondo Traitz
January 9th, 2020 at 9:37 am
Commented on: 200109

This is great how things are broken up. I like it and I'm learning..


Thank you

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Mike Kent
January 9th, 2020 at 6:46 am
Commented on: The Dark Side of Plant-Based Food — It’s More About Money Than You May Think

This article is ridiculous. The whole premise is that you are being duped by the vegan food market because it is a huge money maker that is expected to grow to US24.3billion by 2026. The global meat, poultry and fish industry is predicted to be worth 7.3 trillion by 2025. And the whole mono-crop argument? That has been happening for years to feed animals. When the author of the article is the president Belgium association of meat science and technology, I hardly think this is unbiased.


I think that Crossfit.com should be a little more discerning in what articles you share on your site.

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Chris Sinagoga
January 9th, 2020 at 4:57 am
Commented on: 200109

Champions Club Scaling Notes


RANT

Nothing to rant about off the top of my head.


PURPOSE

Intensity. Shorter time domains usually mean we should be sprinting.


NEW TO CROSSFIT VERSION

Go for 15 minutes instead of 12 and sub a 30-sec L-sit for GHD sit-ups.


TRAINING SCALE

As is, scale the row distance or GHD number if the intensity goes down.


PRACTICE SCALE

Extend to 15-20 minutes and slow down the GHD sit-ups and row/run


GROUP SCALE

Run instead of row, L-sit if GHDs aren't available


INJURY SCALE

Pick one movement that will make you short of breath and one static hold for the midline (plank, L-sit, hollow hold, etc.) and go AMRAP in 20 minutes


WARMUP

Kb swing - core to extremity prep for GHD

Jump rope - always

Squat - hip prep for rowing

Candlestick - falling prep for rowing

Pull-up - spend some time hanging


GENERAL FEAR LEVEL: 6

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Wen Qing
January 9th, 2020 at 4:03 am
Commented on: 200109

rx

4r + 250m row + 6 ghd

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QiHui Xing
January 9th, 2020 at 3:38 am
Commented on: 200109
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Jade Teasdale
January 9th, 2020 at 1:58 am
Commented on: 200109

🙄 more GHD SU...after Annie! 🤣

& running b/c I have no rower & don’t feel like 🏊🏽‍♀️ in ice!

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Juan Acevedo
January 9th, 2020 at 1:36 am
Commented on: 200109

INTENDED STIMULUS


This is a beautiful little piece. The question is, can you finish six rounds? If you are fire-breather, how far into the seventh can you go? (Tia Claire we are not asking you, so shut up.) The objective today is simple. Put yourself in the situation in which you can complete a round every two minutes --including transitions. For this, choose a distance in the rower you can complete in around 50 seconds going pretty fast but not all out. Choose a number of GHD sit-ups or a modification that you can also complete in about 50 seconds. You know the burn will get pretty real, but you can do it, you can hang on, it is only twelve minutes. Today will be really fundamental to take it easy on the recovery portion of your row stroke. This is where we give the hip flexors a chance to recover. Also necessary, try not doing a negative when coming down in the sit-ups. Today is all about timing the effort to precisely the right moment. Push with the legs on the catch, extend the knees aggressively when sitting. Chill and explode is the theme for the day.


OPTION 1

12 minutes of:

200-m row

16 GHD sit-ups


OPTION 2

12 minutes of:

200-m row

16 Parallel GHD sit-ups


OPTION 3

12 minutes of:

160-m row

16 AbMat sit-ups

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Amedeo Alessio Cerea
January 9th, 2020 at 4:43 pm

Thanks as always

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David Swicegood
January 23rd, 2020 at 12:04 am

OPTION 2

12 minutes of:

200-m row

16 Parallel GHD sit-ups


Not sure time, as someone jumped on my tower, and I had to wait! But 6 rds, around the 12 minute mark.


Those GHDs really started to burn halfway through. Keep abs engaged throughout to maintain control!

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Bryan Rosen
January 9th, 2020 at 1:24 am
Commented on: 200109

GENERAL WARM-UP


AMRAP 10:

10 pulls on rower

10 ring rows

10 push-ups

10 hollow rocks

10 supermans

30-second Samson stretch per side


SPECIFIC WARM-UP


Rowing and GHD sit-up

EMOM 8 minutes


Odd minute:

1. 30-seconds of legs-only rowing

3. 30-seconds of legs + lean-back rowing

5. 30-seconds of rowing

7. 30-seconds of rowing


Even minute:

2. 30-seconds of sit-ups

4. 30-seconds of GHD hollow hold

6. 30-seconds of GHD sit-up to parallel

8. 30-seconds of GHD sit-ups


Practice round


150-m row sprint, followed by 1-3 GHD sit-ups

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Steven Thunander
January 9th, 2020 at 1:15 am
Commented on: 200109

Globo scale: sub 200m run, 12 calorie assault bike, or 30 double unders per round for rowing. A mix of 10 sdhp 35/45lb barbell or 25/15lb dumbbells and 6 burpees will also work. For GUD situps use a GHR or Roman chair, or MacGyver one with 2 dumbbells, a bench and some plates under the bench to increase height. If that doesn't work do 20 incline situps or weighted situps, 20 V-ups, or 35 abmat situps per round. Scale your GHD situps back signaficantly or use a sub if you don't do them frequently.

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