CrossFit | 200118
Saturday

200118

Workout of the Day

79

Complete as many rounds as possible in 30 minutes of:

500-m row
3 rounds of Strict Cindy

1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.

Post rounds completed to comments.

Diabetes, Part 1: Disease Models

7

In the first article in his new series on diabetes, Dr. Malcolm Kendrick, MD, discusses the long history of diabetes research and introduces several models for understanding the causes of the disease, as well as its progression. While the mechanism underlying Type 1 diabetes is generally agreed upon, debate continues over whether Type 2 is related to fat consumption or raised insulin levels resulting from carbohydrate intake.

Read MoreDiabetes, Part 1: Disease Models

Comments on 200118

86 Comments

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Christopher Parker
November 7th, 2021 at 4:32 pm
Commented on: 200118

5+218M row RX

M/38/5’9”/195#

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Brian W
January 18th, 2021 at 3:06 pm
Commented on: 200118

4 completed rounds

+ 500 meter row and 1 round strict Cindy of round 5.

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Jeffrey Howard
May 13th, 2020 at 7:29 pm
Commented on: 200118

5+124 Rx (did this the day it was programmed but score must not have been posted originally)

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Kury Akin
May 11th, 2020 at 1:21 pm
Commented on: 200118

Ascevedo's option 2 - 40sdlhp for row and four rounds of 3 pull, 6 push ups, 9 squats. 4R in 24:36. Felt rough today.

(edited)
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Clint Michael
March 13th, 2020 at 3:04 am
Commented on: 200118

4 rounds on the dot

No rower so subbed 50 SDHP

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Jeff Chalfant
February 8th, 2020 at 9:08 pm
Commented on: 200118

4 complete rounds plus 500m row and 1 round of strict Cindy. Shoulder width gymnastic pushups and supinated grip pull-ups. Unbroken pull-ups until the final 5 reps. Unbroken pushups as long as possible. Harder than anticipated. Tried to row close to my 5k pace but ended up at my half marathon pace by the end! Next time I might try to row a little easier, sacrifice 5 seconds on each row and rest less between gymnastics exercises.


40/192/69”

(edited)
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Hank McKibban
February 5th, 2020 at 7:34 pm
Commented on: 200118

5rds + 27x squats

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Steve Graham
February 5th, 2020 at 1:35 pm
Commented on: 200118

5 rounds + 72m row rx

(edited)
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Cy Azizi
February 1st, 2020 at 6:30 pm
Commented on: 200118

4 rounds rx

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Terence Kealey
January 29th, 2020 at 7:36 pm
Commented on: Diabetes, Part 1: Disease Models

The idea of insulin as an obesigenic hormone fits well with the ideas Gary Taubes outlined in Good Calories, Bad Calories. It's good to see convergence between thinkers.

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Nate Gordon
January 28th, 2020 at 6:04 pm
Commented on: 200118

4 rounds + row + 37 reps

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Morgan Greene
January 28th, 2020 at 1:17 pm
Commented on: 200118

4 rds + row and 2 rds of Cindy + 5 PU in 3rd round in 5th round

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Allan Smith
January 27th, 2020 at 11:40 pm
Commented on: 200118

4 rounds


Changed 500 m bike and ring push-up. Rest was the same

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Heechul Kim
January 26th, 2020 at 8:51 am
Commented on: 200118

37 / Male / 179 cm / 85 kg /From South Korea

Rx'd : 5 Rounds + 413 m

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Philip Uemura
January 24th, 2020 at 7:07 pm
Commented on: 200118

Ran instead of row.

Did 3 rounds plus run and 1 round of Cindy

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Andrea Ferendeles
January 24th, 2020 at 5:01 pm
Commented on: 200118

4+500row+3 pup (Rx)

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Mary Dan Eades
January 24th, 2020 at 4:46 pm
Commented on: Diabetes, Part 1: Disease Models

An interesting study that suggests that hyperinsulinemia could be the first defect in the metabolic cascade that culminates in type 2 diabetes can be found in the 1987 Hollenbeck and Reaven paper (Variations in Insulin-Stimulated Glucose Uptake in Healthy Individuals

with Normal Glucose Tolerance, J Clinical Endocrinology and Metabolism, Vol 64, No 6.) The researchers studied healthy, non-obese subjects with oral glucose tolerance tests and ensured that all were normal—i.e. they had a normal blood sugar response to the standard glucose load. They then tested them via an insulin clamp to determine glucose disposal, as a measure of insulin sensitivity, and sorted the population into quartiles of response with subjects in the lower quartile exhibiting minimal disposal of glucose (ie not being as responsive to insulin), the middle two quartiles each disposing of a bit more and yet more in response to insulin in a nice stair step, and the highest quartile being quite responsive and readily disposing of glucose.



What this study demonstrates is that even in ‘normal’ individuals, the insulin response to a carb load varies widely, with about 25% of this apparently healthy population being pretty carb tolerant (meaning they can move glucose out of their blood with minimal insulin effort), about 25% being very carb intolerant (meaning it takes a fair amount of

insulin to get the glucose down) and the other 50% falling somewhere in

between. Or, put another way, 75% of the population exhibits a hyperinsulinemic response of at least some degree to a carb load. In other words, three-quarters of us could be viewed as relatively carb intolerance.


Given that physiologic backdrop, it’s not surprising that the standard American diet promulgated since the 1980s (on little/no evidence that it would actually be beneficial) would reap the health outcomes we now see. Consuming a diet of 6 to 11 daily servings of bread and cereal grains (and other concentrated carb sources such as potatoes) would result in persistent hyperinsulinemia, with all its attendant metabolic consequences, in the 75% who over-respond to a carb load. And that's before you add the load of sugar-sweetened beverages many folks use to wash those 6 to 11 servings down.

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Malcolm Kendrick
January 25th, 2020 at 1:58 pm

I agree absolutely with your comment Mary.

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Dmitry Zolotyh
January 24th, 2020 at 3:15 am
Commented on: 200118

Scaled to 3-6-9 Strict Cindy.

5 rounds + 200 m row

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Nathaniel Robichaud
January 23rd, 2020 at 9:22 pm
Commented on: 200118

Got interrupted after 24 minutes.

I was in my fourth round, the rowing was done and I did 1 round of Cindy. I probably would have finished 4 rounds, not much more

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Chase Hiland
January 22nd, 2020 at 9:02 pm
Commented on: 200118

M/35/5'10"/190


Rx'd 5 rounds + 400m row

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Mike Scott
January 22nd, 2020 at 7:28 pm
Commented on: 200118

First wod back after about four months of non-CF workouts. Did regular Cindy of 9 rounds in 20 mins. Long way to go to get back in CF shape.

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Manchild Manchild
January 22nd, 2020 at 5:41 pm
Commented on: 200118

15 minutes, and subbed 10 BPUs for row


10 rounds

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Jim McCary
January 22nd, 2020 at 6:09 am
Commented on: 200118

5 rounds + a few meters


scaled down pull-ups and pushups to 3 and 7, respectively (to allow me to keep moving)


averaged around a 1:56 on the 500s


M/39/6’2”/207

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Coastie Nick
January 21st, 2020 at 9:16 pm
Commented on: 200118

Rx’d

6 rds + 140m row

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Tom Roth
January 21st, 2020 at 7:04 pm
Commented on: 200118

this looks super hard! Excited to try it

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Eric Love
January 21st, 2020 at 6:56 pm
Commented on: 200118

4 +500m + 2 pullups

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Jon Wilson
January 21st, 2020 at 5:36 pm
Commented on: 200118

As rxd

3 + 1rnd Cindy + 3 pull-ups

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Giuseppe Petrillo
January 21st, 2020 at 9:02 am
Commented on: 200118

6 rounds + 300 mt

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Troy Bruun
January 21st, 2020 at 1:56 am
Commented on: 200118

5rds + Row + 46 reps

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Christian Simpson
January 21st, 2020 at 1:22 am
Commented on: 200118

Rx 4 rounds + 350m/-/-


Mia: started on single Cindy then row (Sc 250m/box assist PU/knee PU/air sq)... 4 + 5/10/15/-m

(edited)
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Chris Meldrum
January 21st, 2020 at 1:03 am
Commented on: 200118

As rx'd, 5 rounds + Row + 15 reps.


Back home after a scout ski trip, sleeping on the floor, long car ride. Just wanted something to get the blood flowing, go through some ranges of motion, and get me breathing hard. This did the trick. Rows were around 1:55, last one went postal and was closer to 1:50. Strict pull-ups mostly unbroken, some breaks and singles in later rounds. Push-ups unbroken about halfway, then 6-4; unbroken squats.


46m/5'10"/180

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Paul Snell
January 20th, 2020 at 7:21 pm
Commented on: 200118

5 rounds. subbed 500m run for row

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Roger Munger
January 20th, 2020 at 5:26 pm
Commented on: 200118

rx 5 rds +55m

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Geoffroy Castelnau
January 20th, 2020 at 8:43 am
Commented on: 200118

5 rounds

Scaled/subbed to 400m run , then 3 rounds of 3 banded pull-ups / 6 hand release push-ups / 9 air squats

M / 40yo / 176cm / 72kg

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Shaun Stapleton
January 19th, 2020 at 11:09 pm
Commented on: 200118

35/195/5’9/M


Rx: 5+ 1 round of Cindy

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Scott Erb
January 19th, 2020 at 8:39 pm
Commented on: 200118

m/49/5'10"/240


Rx: 4 rounds + 358m

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Lyle Jennings
January 19th, 2020 at 6:00 pm
Commented on: 200118

6 rounds + 30 reps rx

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Dan Morris
January 19th, 2020 at 3:01 pm
Commented on: 200118

4 rounds + 100m


41 / 6’0 / 200

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Brandon Myers
January 19th, 2020 at 8:28 am
Commented on: 200118

subbed run 400m for rower

5 sets of banded pull ups then 4 sets or ring rows subbed for strict pull ups


Completed

3 full rounds + 4th run

(edited)
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Michael Schaal
January 19th, 2020 at 7:39 am
Commented on: 200118

3 Rounds + 135m in 20mins

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Mitchell Byrom
January 19th, 2020 at 6:15 am
Commented on: Diabetes, Part 1: Disease Models

This is a good article to increase awareness that being obese may not be due to bad eating but is also hormone related and reducing or eliminating the sugar and white carbohydrates can change hormonal levels and impact the obesity and pre diabetes quickly and adding in CrossFit training with this knowledge can literally save lives in our community we need to spread the word doing your WOD's is not enough you have to eat in a way to reset your hormones


Great article thanks for sharing with all of us 💪

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Jade Teasdale
January 19th, 2020 at 3:08 am
Commented on: 200118

No Rower!

2 min. Of kettlebell swings! Every 30 seconds swapping either direction or swing. RUS Swing, 1-arm swing, alt. H2H swing, upper cuts, upper cuts with a lunge, around the body, bottoms up, circle 8, flips,...etc! Tried to do a different set of swings each time! H2H kettlebell juggling is more fun & allows you to swing longer without forming blisters. 5 rounds + 2 rounds of Cindy! All strict! Was aiming for 6 rounds, but had a globo gym PU bar that only lets you grip wide! I like my narrow (natural) PU grip better.

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Jade Teasdale
January 19th, 2020 at 3:20 am

1 set of Cindy short of 6th round!

5 RNDS + KB Swings + 2 sets of Cindy

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Byron Hills
January 19th, 2020 at 1:20 am
Commented on: 200118

7 rounds minus about 8 squats

green banded pull-ups

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Randy Crooker
January 19th, 2020 at 12:47 am
Commented on: 200118

Subbed 400m run


5 rounds + run + pull-ups + 5 push-ups


First 3 rounds did one set of strict pull-ups and 2 sets kipping. Did kipping pull-ups for all other rounds.

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Andrew Eckert
January 19th, 2020 at 12:35 am
Commented on: 200118

4 rounds as rx'd + 1 rnd of cindy + 5 pullups and 10 pushups.

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Tripp Starling
January 18th, 2020 at 11:46 pm
Commented on: 200118

Rx 5 rounds+ 63 meters


Jackie 4 rounds + 500+5+7

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Nathan Hanks
January 18th, 2020 at 10:13 pm
Commented on: 200118

4 rounds RX

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Derek Eason
January 18th, 2020 at 10:08 pm
Commented on: 200118

Derek Eason

CrossFit Train 97333

Corvallis, Oregon



Rx 6 rounds + 6 push-ups


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Alex Pham
January 18th, 2020 at 9:54 pm
Commented on: 200118

20 min

2 rounds

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Charlie Pokorny
January 18th, 2020 at 8:31 pm
Commented on: 200118

6 rounds + 214-m Rx

m/51/5'11"/200#

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Chris Meldrum
January 21st, 2020 at 1:04 am

giddyup!

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Michael Arko
January 18th, 2020 at 7:39 pm
Commented on: 200118

Subbed my standard 10cal elliptical per 250m row (20cal)

strict pull-ups

firm push-ups (not strict-to-ground)

prisoner squats


23 reps short of 6 full rounds

(5rds + 20 cal + 15 pull-ups + 22 push-ups + 30 squats)

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Shane Azizi
January 18th, 2020 at 7:27 pm
Commented on: 200118

4 rounds + 82 meters Rx

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Steve Day
January 18th, 2020 at 7:14 pm
Commented on: 200118

Rx

5 rounds + 500m row + 2 pullups

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Matt Lodin
January 18th, 2020 at 6:40 pm
Commented on: 200118

6rds + 500m + 31 reps RX

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Dave DeCoste
January 18th, 2020 at 6:37 pm
Commented on: 200118

5 rounds + 500 meter row + 64 reps on strict Cindy 

Rx

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Ruben Coronado
January 18th, 2020 at 6:32 pm
Commented on: 200118

5 + 2 rounds of strict Cindy. (subbed 500m skierg)


fun workout

(edited)
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Js Smith
January 18th, 2020 at 6:24 pm
Commented on: 200118

Scaled to 3r of 500m row & 3r of Strict Cindy-ish

1r = 3x 10sec hang hold, toes on box

10 knee push-ups, off knuckles

15 squats, no momentum w/ arms crossed & hands on shoulders 

  • mandatory 10 sec pause if any ‘corkscrew’ motion was detected

40:02

Frustrating!.. but hoping this'll help kill non-dom side deficiencies & weak spots while recovering.

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Nicole Deaver
January 18th, 2020 at 6:03 pm
Commented on: 200118

AMRAP 30mins:

2 min bike

3 Rds Cindy


5 Rds + bike + 1 Rd Cindy (5+10+15)

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Jim Rix
January 18th, 2020 at 5:39 pm
Commented on: 200118

Back from a glorious ski trip. And now, snap back to reality. This was brutal. Way worse than Cindy herself.


5 rounds + 350m row


57/5’8”/160ish

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Nicole Deaver
January 18th, 2020 at 6:07 pm

Welcome back!

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Steven Odom
January 18th, 2020 at 5:25 pm
Commented on: 200118

Rx’ed

6 rounds + 493m row

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Jim Rix
January 18th, 2020 at 5:41 pm

Nice, Steven.

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Matthew Letarte
January 18th, 2020 at 5:17 pm
Commented on: 200118

6 rounds + 0.04mi bike, scaled:

.45mi bike (found a fixie 😎)

Subbed toe touch squats (not full depth) otherwise RX

2.79 miles

90 pullups

180 push-ups

270 toe-touch squats


Practiced handstand to warm-up and cooldown, plus a nice swim in cold water to cooldown


Still babying the injured knee, I have never missed squatting so much 😢

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Claire Fiddian-Green
January 18th, 2020 at 5:10 pm
Commented on: 200118

4 rounds + 500m row + 2 rounds Cindy.


All Rx except strict pull-ups were a combination of SPU and strict horizontal pronated grip ring rows.

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Steve Kelton
January 18th, 2020 at 3:36 pm
Commented on: 200118

RX 4 Rounds + 151m Row

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Daniel Robinson
January 18th, 2020 at 3:31 pm
Commented on: 200118

4 RDS + 282 Meters Rx

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Russell Albrycht
January 18th, 2020 at 3:26 pm
Commented on: 200118

Brutal. Option 2, 4 full rounds plus 1/4 rounds of gymnastics plus 2 pullups

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Chris Smith
January 18th, 2020 at 3:22 pm
Commented on: 200118

Rx 4rnds +

500m & 32 reps

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John Clarke
January 18th, 2020 at 2:33 pm
Commented on: 200118

6 rounds + 467m


Kipped pull-ups

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Ben Walsh
January 18th, 2020 at 2:24 pm
Commented on: 200118

4 rounds Rx

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Matthew Walmsley
January 18th, 2020 at 12:59 pm
Commented on: Diabetes, Part 1: Disease Models

Question: The article is stating that both fats and proteins contain 9 cals of energy/gram. Where is that number coming from for proteins? All the research I could find points that number to be around 4 with carbohydrates.

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Mary Dan Eades
January 24th, 2020 at 5:47 am

You are correct. Fats contain 9 calories per gram. Carbohydrates and protein contain 4. Alcohol contains 7.

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Malcolm Kendrick
January 25th, 2020 at 1:57 pm

You are right, this was simple error on my part.

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Antonio Albano
January 18th, 2020 at 10:39 am
Commented on: 200118

Scaled 30' AMRAP

2 Min row

3 round of strict

5 pull up

6 walking lunge

7dip

Total 5 round

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QiHui Xing
January 18th, 2020 at 10:21 am
Commented on: 200118
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Wen Qing
January 18th, 2020 at 9:13 am
Commented on: 200118

RX

5R + 80m

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Bryan Rosen
January 18th, 2020 at 1:55 am
Commented on: 200118

Warm up for 200118:

GENERAL WARM-UP


With a partner, row 1000 meters

> Alternate 250-meter intervals. When "resting," do 5 squat therapy reps (3-sec down, 3-sec up) and a 10-second hollow hold.


SPECIFIC WARM-UP


Strict pull-up

30-second active bar hang

2 sets of 5 bottom-half pull-ups

30-second chip over bar hang

2 sets of 5 top-half pull-ups

2 sets of 1-3 strict pull-ups


Push-up

30-second high plank hold

1 set of 5 push-ups pausing at the bottom with chest off of the ground

5 push-ups


Practice round:

100-m row

2 strict pull-ups

3 push-ups

4 squats

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Steven Thunander
January 18th, 2020 at 1:14 am
Commented on: 200118

Globo scale: depending on setup, either run 1.5 miles or row 3000m after AMRAP 20 minutes of strict Cindy (strict pullups, Hand Release Pushups, and prisoner squats). This will allow you to hog a station without someone taking it. If setup allows do as rxed. Sub 400m runs for row today if doing as intended but without a rower.

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Chris Sinagoga
January 18th, 2020 at 1:14 am
Commented on: 200118

Champions Club Scaling Notes


RANT

Just a Workout. Ricky Reps on pull-ups as opposed to ring rows. We have been doing seated rope pull-ups as of late because they're easier to set up than rings and give a sense of actual reps instead of just hanging on for dear life. Might stick with these too. But yeah, Just a Workout.


PURPOSE

Strength and conditioning.


NEW TO CROSSFIT VERSION

As is


TRAINING SCALE

As is


PRACTICE SCALE

The word "strict" gets thrown around a lot these days. So I would say if you truly want to make it strict, then you need to have an element of midline stability consistent. In other words, your abs should be tired after one round.


GROUP SCALE

As is, run subbed for row. And Ricky Reps on pull-ups.


INJURY SCALE

Skip the row/run if you can't do it fast and just double down on the triplet. Pick 3 movements you can do strict and go at them for a half hour.


WARMUP

The first round of the workout


GENERAL FEAR LEVEL: 7

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Jim Rix
January 18th, 2020 at 5:42 pm

Chris, what are Ricky reps?

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Chris Sinagoga
January 22nd, 2020 at 3:18 am

My bad on the late reply Jim.


Ricky Reps are named after a kid in our gym who, as an 8th grader, used to just move on from an exercise whenever he felt like he was good for that round. That was like 8 years ago and he only confessed this to me last year.


Anyway, Ricky Reps are just staying at an exercise/progression of an exercise until you feel that's good for the round. So for this one you might have it going on a round and get 4 pull-ups, then on the next one you only get 2, or a few kips and half pulls/holds. That's fine. Move on and come back to it next round

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Juan Acevedo
January 18th, 2020 at 1:06 am
Commented on: 200118

INTENDED STIMULUS

.

Yes, baby! This gorgeous workout is a 7K run for people that do not like to run. We have a basic mono-structural movement paired with the classic bodyweight CrossFit prescription. Forget about your Fran time and your muscle-ups. Master this workout and make sure you can carry some heavy loads quickly and far, and we can guarantee you your health will be in a good place. Keep in mind everything today is set up so that you can keep moving. Moreover,  everything is designed to help you keep up a good pace. This should not be a drag. If you have the strict gymnastics but they die soon,  consider adjusting the reps so that you can keep doing them at a healthy pace. Athletes that can confidently get six rounds or more should consider increasing the skill demands of the movements. No need to add weight, instead make you are challenging your shapes (our Option 1 is an example). Most athletes should aim to get around five rounds. Modify the distance in the rower if 500-m is going to take you longer than 2:30. This is an excellent workout to express your love for fitness. Move well, move efficiently, keep moving.



▶ OPTION 1 - Scale up!

Complete as many rounds as possible in 30 minutes of:  


500-m row 

3 sets of 

5 strict hollow body pull-ups

10 gymnastics push-ups

15 overhead squats with technique bar


▶ OPTION 2

Complete as many rounds as possible in 30 minutes of:  


400-m row 

4 sets of 

3 strict pull-ups

6 push-ups

9 squats


This option is great for athletes that will get stopped by the gymnastics movements. 


▶ OPTION 3

Complete as many rounds as possible in 30 minutes of:  


400-m row 

4 sets of 

3 box-assissted pull-ups

6 chest to plate push-ups*

9 squats


*stack a set of plates right under your athletes chest. Set it as low as possible while your athlete has awesome mechanics

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David Swicegood
February 11th, 2020 at 12:19 am

▶ OPTION 3

Complete as many rounds as possible in 30 minutes of:  


400-m row 

4 sets of 

3 box-assissted pull-ups

6 chest to plate push-ups*

9 squats


3 rds + 1 set. Depleted.


Great for practicing basic mechanics, which all felt really solid today. Protect the neck and realize the differing an engaged core means throughout the body.

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