CrossFit | 200116
Thursday

200116

Workout of the Day

86

Complete as many rounds as possible in 10 minutes of:

3 burpee box jump-overs
3 deadlifts
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
Etc.

♀ 20-in. box, 155 lb.
♂ 24-in. box, 225 lb.

Post reps completed to comments. | Compare to 171002.

Sugar and Sight

3

Several studies support the hypothesis that diet, particularly carbohydrate consumption, affects vision. One study compares the eyesight of hunter-gatherer and industrialized groups. Another study explores the mechanism behind dietary contribution to myopia and finds increases in insulin promote eyeball elongation in animal models. A third explores dietary sugar’s links to glaucoma, cataracts, diabetic retinopathy, and macular degeneration.

Read MoreSugar and Sight

Comments on 200116

89 Comments

Comment thread URL copied!
Brian W
December 28th, 2020 at 9:52 pm
Commented on: 200116

118 reps

155 DL

24 inch box

Comment URL copied!
Kury Akin
May 5th, 2020 at 11:23 am
Commented on: 200116

2R+6r (42r) @75kg and 24"

Comment URL copied!
Clint Michael
March 10th, 2020 at 12:45 pm
Commented on: 200116

82 reps

Comment URL copied!
Dan Kremer
February 29th, 2020 at 6:05 pm
Commented on: 200116

102 reps Rx’d

Comment URL copied!
Heidi Storer
February 24th, 2020 at 3:53 am
Commented on: 200116

12 reps of box jump overs in 15s. Finished final 3 reps after time. rx

Comment URL copied!
Jeff Chalfant
February 6th, 2020 at 9:38 pm
Commented on: 200116

92 reps rxd. Didn’t drop a lot of deadlifts except on the 12s. Set of 15 unbroken. I think I used a different technique on bbjos last time. Way slower this time...compare to was 102 reps with all deadlifts as dropped singles. Really smoked after this. Almost all cardio but a little low back fatigue.


193/40/69”

Comment URL copied!
Axel Wilmart
February 4th, 2020 at 3:29 pm
Commented on: 200116

100 reps. Rx

Comment URL copied!
Fabian Delaflor
January 31st, 2020 at 2:39 pm
Commented on: 200116

3 burpee box step ups

3 deadlifts #105

6 burpee box step ups

6 deadlifts #105

9 burpee box step ups

9 deadlifts #105

2 rounds 6 deadlifts in 10 minutes

Comment URL copied!
Cy Azizi
January 29th, 2020 at 6:39 pm
Commented on: 200116

62reps rx

Comment URL copied!
Jim McCary
January 26th, 2020 at 2:28 am
Commented on: 200116

Through 15 burpees + 4 DLs


24” box


135# DLs


M/39/6’2”/207

Comment URL copied!
Allan Smith
January 25th, 2020 at 11:18 pm
Commented on: 200116

66 reps

4 rounds + 6 burps

Comment URL copied!
Dmitry Zolotyh
January 25th, 2020 at 5:04 pm
Commented on: 200116

Scaled: deadlift 65 kg

4 rounds + 15 burpees + 12 DL

Comment URL copied!
Hendrik Bünzen
January 25th, 2020 at 3:16 pm
Commented on: 200116

5+2 rx’d

Comment URL copied!
Dyon Torrell
January 25th, 2020 at 5:41 am
Commented on: 200116

131 RX

Comment URL copied!
Manchild Manchild
January 24th, 2020 at 5:53 pm
Commented on: 200116

subbed 80# dbs, and subbed db-facing burpees


4 reps into set of 15 deadlifts

Comment URL copied!
Celival de Jesus Nunes
January 24th, 2020 at 3:33 am
Commented on: 200116

RX

90 Reps

Comment URL copied!
Morgan Greene
January 23rd, 2020 at 8:38 pm
Commented on: 200116

15 DL, 10 burpees

Comment URL copied!
Mike Scott
January 23rd, 2020 at 7:13 pm
Commented on: 200116

Got through rd of 12 (total 60 reps) using 20" box and 155# DL. Third wod in a row after starting back up and can definitely feel the lack of fitness.

Comment URL copied!
Hank McKibban
January 23rd, 2020 at 7:05 pm
Commented on: 200116

100 reps rx

Comment URL copied!
kevin robinson
January 22nd, 2020 at 9:59 pm
Commented on: 200116

total reps = 54 rx

Comment URL copied!
Marlies Severyn
January 22nd, 2020 at 8:00 pm
Commented on: 200116

Finished round of 12+16 Rx. Breathing hard after this one. That's the most deadlifts I've done this year lol

(edited)
Comment URL copied!
Nathan Hanks
January 22nd, 2020 at 6:15 pm
Commented on: 200116

4+13 RX

3-6-9-12 completed

13/18 burpee box over

Comment URL copied!
Philip Uemura
January 21st, 2020 at 8:13 pm
Commented on: 200116

4 rounds plus 10 burpees total 70 at 185 DL

Comment URL copied!
Giulio Barbini
January 20th, 2020 at 9:58 pm
Commented on: 200116

Rx

90 reps

Comment URL copied!
Chase Hiland
January 20th, 2020 at 9:17 pm
Commented on: 200116

M/35/5'10/190


Rx'd 90 reps. Lungs still aren't quite back from the illness of last week. Tough workout with simply movements.

Comment URL copied!
Nate Gordon
January 20th, 2020 at 7:17 pm
Commented on: 200116

110 reps

20 reps into round of 18

Comment URL copied!
Jim Rix
January 20th, 2020 at 1:21 am
Commented on: 200116

With 215# and burpee box jumps

3,3

6,6

9,9

12,12

15,10

85 reps


171002: 83 reps


57/4’8”/160ish

Comment URL copied!
Scott Erb
January 19th, 2020 at 8:39 pm
Commented on: 200116

m/49/5'10"/240


Rx


Completed round of 12 + 10 burpee box step-overs

Comment URL copied!
Craig Horton
January 19th, 2020 at 6:39 am
Commented on: 200116

RX


124 reps (8 BOB in 21)

Comment URL copied!
Giuseppe Petrillo
January 18th, 2020 at 10:39 pm
Commented on: 200116

5 rnds + 18 bbjo rx’d

Comment URL copied!
Steve Kelton
January 18th, 2020 at 3:40 pm
Commented on: 200116

90 Reps

Comment URL copied!
Fred Pinho
January 18th, 2020 at 2:37 am
Commented on: 200116

Brazil|


Warmup :


Tabata

- hollow Rocks

- V-up

- kettlebell circles left

- Kettlebell circles rigth



Deadlift: e2m

1-1-1-2-2-2


Wod: RX/ age 32

98reps.

Comment URL copied!
Jade Teasdale
January 18th, 2020 at 2:36 am
Commented on: 200116

I did this yesterday, but didn’t have time to post! 3-6-9-12 DL (155) & burpee climb up & overs (2 stacked tractor tires) + all the DLs of round 15.

Comment URL copied!
Coastie Nick
January 17th, 2020 at 8:31 pm
Commented on: 200116

Rx’d

5 rds + 8 BBJO


98 reps

Comment URL copied!
Eric Love
January 17th, 2020 at 7:34 pm
Commented on: 200116

Through round of

15 plus 12bbj @ 185

Comment URL copied!
Nathaniel Robichaud
January 17th, 2020 at 5:05 pm
Commented on: 200116

Equipment limitation: Burpee box jumps on a 30 inch box

Round of 15 done + 12 Burpee box jumps

102 reps

Comment URL copied!
Jeffrey Howard
January 17th, 2020 at 5:02 pm
Commented on: 200116

107 (5+17) - Rx


Went out too fast. Used the 24-in box long ways.

(edited)
Comment URL copied!
Brandon Myers
January 17th, 2020 at 2:16 pm
Commented on: 200116

96 reps

got into round of 18 on dead lifts


bar facing burpees

145lb dead lift


did this backwards and did deadlifts first 🤪

(edited)
Comment URL copied!
Jade Teasdale
January 18th, 2020 at 2:42 am

You’re not the only one! 🤣 CrossFitters can’t read apparently!

Comment URL copied!
Alfred Leutl
January 17th, 2020 at 1:38 pm
Commented on: 200116

106 w.h R.X

Comment URL copied!
Claire Fiddian-Green
January 17th, 2020 at 12:14 pm
Commented on: 200116

100 Rx

Awesome warm-up from Bryan Rosen had me well-prepared.

Comment URL copied!
Sam Meixell
January 17th, 2020 at 3:27 am
Commented on: 200116

54 reps

20-in. box, 155 lb.

Comment URL copied!
Js Smith
January 17th, 2020 at 3:00 am
Commented on: 200116

Scaled to 16" box step up & over / 85# deadlift 

4r + 10 steps 


3 less than last time at same scale

Comment URL copied!
joseph griffin
January 17th, 2020 at 12:44 am
Commented on: 200116

34/m/190lb

185# dl

3x3

6x6

9x9

12x12

15

75 total reps

Comment URL copied!
Christian Simpson
January 16th, 2020 at 11:44 pm
Commented on: 200116

Rx, finished round of 12

Total reps: 60

Comment URL copied!
Joseph Kopp
January 16th, 2020 at 11:44 pm
Commented on: 200116

RX: 102 reps

Comment URL copied!
Troy Bruun
January 16th, 2020 at 11:37 pm
Commented on: 200116

Women’s Rx

96 reps

Comment URL copied!
Shane Azizi
January 16th, 2020 at 10:54 pm
Commented on: 200116

76 reps Rx

Comment URL copied!
Tripp Starling
January 16th, 2020 at 10:50 pm
Commented on: 200116

Scaled to 185# deadlifts and 20” burpee box jump overs

101 reps. Glad I scaled, back was feeling it. Very metabolic, good ol crossfit.


jackie 87 reps, 95#, 16” burpee step ups

(edited)
Comment URL copied!
Christopher Voght
January 16th, 2020 at 10:09 pm
Commented on: 200116

91


rd of 15 complete plus 1 BBJ

Comment URL copied!
Derek Eason
January 16th, 2020 at 10:00 pm
Commented on: 200116

Derek Eason

CrossFit Train 97333

Corvallis, Oregon



Rx 131 reps


Comment URL copied!
Craig Horton
January 19th, 2020 at 6:41 am

🏆👍🏻

Comment URL copied!
Mary Dan Eades
January 16th, 2020 at 9:11 pm
Commented on: Sugar and Sight

In addition to a high sugar and refined carb intake, another issue that often contributes to myopia in indigenous populations who Westernize (and the rest of us as well) is reading, which isn't a paleo activity. Paleo eyes were designed to see to the horizon, as there was a survival advantage to seeing afar and less need for most people for near work and up-close vision. And, according to discussions we've had with Dr. Cordain (often discussed over wine in summers on the shores of Lake Tahoe) there is something especially damaging about the printed page -- especially black print on a white page.


Prolonged time spent focusing the eyes on reading material causes the ciliary muscles to work overtime to 'accommodate' (temporarily deform the lens) to let the eye see the up-close printed page clearly. The responsive effort deforms the lens over time and results in blurry distance vision. Which gets fixed with glasses. Which the get read through. Which incurs more deformity. Which blurs the vision further. Which gets corrected with stronger glasses. And on and on and on as the person becomes more and more myopic.


It is just this sad progression that the USAF academy noticed in their cadets, many of whom entered training as sharp-eyed freshman with 20/20 or better vision and under the heavy reading load of college became myopic, a problem for those hoping to become pilots. The solution they employed to combat this progression was to put the freshman into weak reading glasses to 'relax' the eye while reading -- in effect to make the near object appear distant to the eye and forestall the deformations.


Based on this research, we put all three of our school-aged sons into mild reading glasses (about a half diopter of plus) that they used any time they were reading for prolonged periods of time. And lo and behold, after college for all of them and in one case years of grad school for both an MBA and a JD, their distance vision remains sharp even now in at 42, 46, and 49 years old.


To be fair, of course, they also ate a fairly lowish carb whole food carb at home (though not stringently so--they had their share of donuts and pizza on occasion) for most of their adolescent and teen years. Mostly they still do eat that way.


All of which is to agree that diet is of critical, foremost importance. Avoiding sugar and refined flours is of especially critical importance. But you might also consider what a set of reading glasses might do to preserve distance vision into adulthood, especially among young scholars.

Comment URL copied!
Tyler Hass
January 17th, 2020 at 12:44 am

Mary, thanks for sharing that story of your kids. It’s always fascinating to hear what doctors do in their own lives and with their own kids. And I wish I could have been a fly on the wall during your conversations with Dr. Cordain!

I came across a paper recently called “Has Near Work’s Star Fallen?”. It argues that the evidence linking near work to myopia is relatively weak compared to genetic predisposition (parents with myopia). It mentions spending time outdoors could be preventative. That’s paleo-approved! The paper doesn’t mention sugar or nutrition at all, which is unfortunate. I would still put money on near work as one of many factors contributing to myopia. The USAF study you mention seems to support the near work hypothesis, so its star hasn't fallen completely.

journals.lww.com/optvissci/Fulltext/2009/02000/Has_Near_Work_s_Star_Fallen_.3.aspx

Comment URL copied!
Charlie Pokorny
January 16th, 2020 at 8:47 pm
Commented on: 200116

96 reps Rx

Compare to 171002: 95 reps (with extra motivation doing it with a buddy for the team series)

m/51/5'11"/200#

Comment URL copied!
Nicole Deaver
January 16th, 2020 at 8:17 pm
Commented on: 200116

75 Reps Rx


I did them in the wrong order, did deadlifts 1st. 🤦🏻‍♀️


Compare to: 63 Reps Rx (correct order)

Comment URL copied!
Jade Teasdale
January 18th, 2020 at 2:40 am

Me Too! Realized it while reading your comment! 🤣🤦🏽‍♀️

Comment URL copied!
Jim Rix
January 20th, 2020 at 1:22 am

Me too, 4 days later!

Comment URL copied!
Paul Snell
January 16th, 2020 at 7:24 pm
Commented on: 200116

103 reps rx, 15 more reps than the last time

Comment URL copied!
Adam King
January 16th, 2020 at 6:24 pm
Commented on: 200116

185 lb DL and burpees

80 reps

Comment URL copied!
Ruben Meier
January 16th, 2020 at 6:07 pm
Commented on: 200116

5rounds and 18 BBJO’s

Comment URL copied!
Jon Wilson
January 16th, 2020 at 5:36 pm
Commented on: 200116

Rx

86 (pr)

Comment URL copied!
Steve Day
January 16th, 2020 at 5:13 pm
Commented on: 200116

Used 75lb Dumbbells for Deadlifts


96 reps (Completed round of 15 + 6 BBJO)

Comment URL copied!
Ryan Martin
January 16th, 2020 at 5:02 pm
Commented on: Sugar and Sight

I really appreciate this piece. Being a North American Indigenous health and wellness researcher, this article supports the Indigenous struggle in a number of unseen ways. Our current state of public health in Indian Country is based on old mid-century models from the Department of Health and Human Services and status quo of positional authority is choking our progressing to being well. This article also touches on the disparity of processed carbohydrates, and if this point is moved upstream in a causal context, the social determinates of access to quality nutrition can be critiqued. I would love to see more Indigenous articles that are vetted by CrossFit. It seems that we are drowning in a world of fake science and it's time consuming to weed out the one with a conflict of interest. Thank you.

Comment URL copied!
Steven Odom
January 16th, 2020 at 4:46 pm
Commented on: 200116

Rx’ed

99 reps

Comment URL copied!
Amedeo Alessio Cerea
January 16th, 2020 at 4:40 pm
Commented on: 200116

4 rounds+26 reps(140) Rx

Comment URL copied!
Stacey Thompkins
January 16th, 2020 at 4:19 pm
Commented on: 200116

M/45/6'2"/185#


Rx'd

3,3

6,6

9,9

12,12

15,15

11.......101 reps total...5 more than compare to

Comment URL copied!
Michael Arko
January 16th, 2020 at 2:22 pm
Commented on: 200116

155lbs deadlifts

Rd.15 + 4 burpee box jump-overs = 94 reps


That 10 minute bell comes quickly.

Comment URL copied!
Nathan clukey
January 16th, 2020 at 2:21 pm
Commented on: 200116

as RX'd about 60 reps and kept going

Comment URL copied!
Andrew Bellows
January 16th, 2020 at 2:08 pm
Commented on: 200116

109 reps at 185lbs. (Finished 18 BBJO + 1 DL)

Comment URL copied!
John Rossetti
January 16th, 2020 at 2:01 pm
Commented on: 200116

5’6” 217 55 YOM


10 min AMRAP


48 Reps, should have scaled Deadlift. Had to break up in sets

Comment URL copied!
Joshua Dixon
January 16th, 2020 at 1:59 pm
Commented on: 200116

#155 100 reps

Comment URL copied!
Matthew Letarte
January 16th, 2020 at 1:37 pm
Commented on: 200116

Scaled to:

3+ burpees (no box jump)

3+ toe-touch deadlifts (no weight)

15+ single unders


Same ascending scheme

5 rounds + 18 burpees + 18 touches ! 20 singles


Feels good to move

Comment URL copied!
Russell Albrycht
January 16th, 2020 at 12:52 pm
Commented on: 200116

Option 3 with burpee subs, 17 deadlifts

Comment URL copied!
John Clarke
January 16th, 2020 at 12:17 pm
Commented on: 200116

Hotel WOD:


Burpees

Deadlift - 60lb dumbbells


Finished 15 + 11 = 101 reps.


Glad it worked out for you, Jessica.

Comment URL copied!
Dave DeCoste
January 16th, 2020 at 12:03 pm
Commented on: 200116

98 reps Rx

compare to was 99.

Comment URL copied!
Adrien Vergnaud
January 16th, 2020 at 11:59 am
Commented on: 200116

Scale: 176 lbs

90 reps

Comment URL copied!
Lynette Scible
January 16th, 2020 at 11:20 am
Commented on: 200116

91 reps

85 lb barbell, 20 in box

Comment URL copied!
Daniel Robinson
January 16th, 2020 at 11:10 am
Commented on: 200116

58 total RX

Comment URL copied!
Sebastien Fitzpatrick
January 16th, 2020 at 10:37 am
Commented on: 200116

5 rds + 18 BBJO + 3 DL reps (111 reps total)


10 rep PR.

Comment URL copied!
Antonio Albano
January 16th, 2020 at 9:07 am
Commented on: 200116

Scaled

burpees step over bench 3 to 15 +10

Dead lift 50 kg 3 to 15

Comment URL copied!
QiHui Xing
January 16th, 2020 at 9:05 am
Commented on: 200116

RX: 122 reps.

https://youtu.be/LzAslPuAfGQ

2020 ASIA CROSSFIT CHAMPIONSHIP ONLINE QUALIFIER 20.2

https://youtu.be/qfGIWl2zSCw

Workout

14-minute Running Clock:

Workout A (5r+14)

0-5mins

5min AMRAP

10 Toes to Bar

10 Dumbbell Squat 50lb/35lb

Workout B (110kg)

5-9mins

1 rep max Clean & Jerk 

Workout C (4r)

9-14mins

5min AMRAP

10 Chest to Bar Pull Up

10 Dumbbell Squat 50lb/35lb

Comment URL copied!
Martin Loftus
January 16th, 2020 at 3:04 pm

Dude, excellent cycling on those TTB. Good job.

Comment URL copied!
Chris Sinagoga
January 16th, 2020 at 3:08 am
Commented on: 200116

Champions Club Scaling Notes


RANT

I like the burpee box jump more than going over the other side because this allows for more flow and connection from rep to rep. They also challenge our accuracy because we have to trust on the way back down the our head is not going to smack against the box.


PURPOSE

Intensity/endurance first, stamina second


NEW TO CROSSFIT VERSION

Pick either the burpee or the box jump as the first exercise. Then do AMRAP in 10 minutes of 6 each.


TRAINING SCALE

I think best bet here is to keep it at 3 or 6 per round, kinda like how we did on the 12-minute AMRAP of pull-up/push-up/squat. This could also allow you to keep the weight as rx'd on deadlifts.


PRACTICE SCALE

Lose the timer and go up to 21


GROUP SCALE

Training version, and this is short enough where I might go in heats. Also we'll probably do burpee box jumps instead of going all the way over - start hands on the box/plates if needed in order to keep flow.


INJURY SCALE

Pick either a push-up or a jump as one movement, then a :30 static hold for your midline as another. Same ascending rep scheme for push-up/jump, keep static holds at :30. Extend time cap to like 15 or 20 minutes. See how it feels.


WARMUP

Hip extension

Jump rope

Squat

Pull-up

Plank


GENERAL FEAR LEVEL: 8

Comment URL copied!
Steven Thunander
January 16th, 2020 at 2:55 am
Commented on: 200116

Globo scale: if space is a concern do burpee box jumps (prefered) or bar facing or bar over burpees instead of burpee box jump overs. If using iron plates touch and go the reps without dropping. If in a hotel gym or Planet Fitness do dumbbell deadlifts with two dumbbells 50/75lb dumbbells (hotel gym use the heaviest available dumbbells), and burpees over the dumbbells or over a bench (if allowed and if space allows).

Comment URL copied!
Juan Acevedo
January 16th, 2020 at 1:22 am
Commented on: 200116

INTENDED STIMULUS

.

Oh boy! You never know how much the core is involved in both deadlifts and box jumps until you mix them in a workout. The fact we are pairing them with burpees should tell you how this heavy-breather is going to be. Now, don't be intimidated. It is 10 minutes, which is short for an ascending rep scheme and a slow movement like the burpee box jump overs. It will be hard, but you should be in an excellent position to push through. The challenge today is to get as far in as possible in the set of 18. Because of this, choose a weight on the deadlifts you could do unbroken for 18+ reps if you were to go for it when fresh. Adjust the height on the box and consider stepping over if 18 reps sound like something you would need to break. In this workout, your sole objective is really to minimize the non-moving time. That does not mean your deadlifts should be unbroken, actually breaking early and often might be the way to go. It does mean the breaks and rests should be minimal and intentional. If you do that, the stimulus would be met no matter what. For many athletes the burpee from the floor, although possible, it is a significant drag. For these athletes, consider doing box-burpees and keep that cadence up. Today let's go out and get it. ATTACK IT!


▶ OPTION 1

Complete as many rounds as possible in 10 minutes of:  

3 burpee box jump-overs 

3 deadlifts 

6 burpee box jump-overs 

6 deadlifts 

9 burpee box jump-overs 

9 deadlifts 

etc.


♀ 16-in. box, 125 lb. 

♂ 20-in. box, 185 lb.


▶ OPTION 2

Complete as many rounds as possible in 10 minutes of:  

3 burpee box jump-overs / step-vers

3 deadlifts 

6 burpee box jump-overs / step-vers

6 deadlifts 

9 burpee box jump-overs / step-vers

9 deadlifts 

etc.


♀ 16-in. box, 105 lb. 

♂ 20-in. box, 155 lb.


▶ OPTION 3

Complete as many rounds as possible in 10 minutes of:  

3 box-burpee box jump-overs / step-overs

3 deadlifts 

6 box-burpee box jump-overs / step-overs 

6 deadlifts 

9 box-burpee box jump-overs / step-overs

9 deadlifts 

etc.


♀ 10-in. box, 95 lb. 

♂ 14-in. box, 135 lb.

(edited)
Comment URL copied!
Juan Acevedo
January 16th, 2020 at 3:56 am

How to scale a burpee? Includes box burpees.

Comment URL copied!
David Swicegood
February 4th, 2020 at 1:09 am

▶ OPTION 2

Complete as many rounds as possible in 10 minutes of:  

3 burpee box jump-overs / step-vers

3 deadlifts 

6 burpee box jump-overs / step-vers

6 deadlifts 

9 burpee box jump-overs / step-vers

9 deadlifts 

etc.


20-in. box, 135 lb.


Was worried about losing form for the deadlines, but honestly lung capacity was my problem this time. Could have pushed harder. That was my limiting factor. Very challenging workout and good!

Comment URL copied!
Bryan Rosen
January 16th, 2020 at 1:12 am
Commented on: 200116

Warm up for 200116:

GENERAL WARM-UP


2 rounds for 30-seconds of:

Row

Spidermans

Air squats


2 rounds for 30-seconds of:

Good mornings with an empty barbell

High plank

Inchworm + push-up


SPECIFIC WARM-UP


Burpee box jump-over

5 no push-up burpees

5 burpees

4 box step-overs

4 box jump-overs

2 burpee box jump-overs


Deadlift

30-second of 3-point hip-hinge drill with PVC

10 deadlifts with an empty barbell, pausing for 2-seconds at knees


Build-up


Perform 5 sets of 3 deadlifts, increasing in load each set.


*Perform 2 reps of a burpee box jump-over (or variation) after sets 2 and 4 

Comment URL copied!