CrossFit | 200121
Tuesday

200121

Workout of the Day

61

21-18-15-12-9-6-3 reps of:

Handstand push-ups
L pull-ups

Post time to comments. | Compare to 180224.

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“[Dr. Patrick] Hwu, a tumor immunologist, has been following the ketogenic diet himself for six years, long before it was trending on social media. As a leading cancer doctor, he has many patients asking him for the ideal diet while they go through treatment and he often suggests keto. … [Hwu notes] that keto makes sense because his patients are not hungry on it, it manages their weight and blood sugar levels and keeps insulin and IGF-1 levels low — two proteins that have been shown to drive some cancers.”

Read the article Is the Keto Diet Healthy? A Cancer Doctor Explains Why He's Been on Keto for 6 Years

Comments on 200121

63 Comments

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Christian Simpson
July 6th, 2020 at 1:54 am
Commented on: 200121

Looking back...this is the only WOD I've missed since starting in 11/2019. 6 month late, but hey...did it


Sc 4" mat for HSPU/reg PU

19:35

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Kury Akin
May 13th, 2020 at 1:18 pm
Commented on: 200121

26:57 stepped up Acevedo's Option 2:

11.10.9...3.2.1

Pike Presses

Pike Push-ups

L sit pull ups

I knew the hspu would be too much and cause a lot of rest time but also knew I could do the L sit pull ups. Aimed for AMRAP in 20 mins of the above version but only had 5.4.3.2.1 to go at the 20 mark so finished off.

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Clint Michael
March 15th, 2020 at 5:43 pm
Commented on: 200121

23:21

elevated feet on a rack for HSPU

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Jesse Ward
March 5th, 2020 at 5:25 am
Commented on: Is the Keto Diet Healthy? A Cancer Doctor Explains Why He's Been on Keto for 6 Years

[Hwu notes] that keto makes sense because his patients are not hungry on it, it manages their weight and blood sugar levels and keeps insulin and IGF-1 levels low — two proteins that have been shown to drive some cancers. ‘I feel that fat intake has been overly emphasized as a negative factor and that a high intake of carbs and the subsequent spikes in insulin and IGF-1 (an insulin-like hormone in the blood) that they cause are more harmful to health overall.’”


How refreshing is it to hear a doctor sound so matter of fact, confident, and not fearful or back talking his own positive clinical experience!

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Chris Meldrum
March 3rd, 2020 at 7:02 pm
Commented on: 200121

As rx’d, 16:44 (PR).


All those strict pull-ups this year are paying off.  I’ve done over 1,200 pull-ups so far this year.  Yikes.


46m/5'10"/180

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Chris Meldrum
March 3rd, 2020 at 7:03 pm

This time did bigger chunks of HSPU (15-6 / 12-6 / unbroken). L pull-ups did 10 and then tried for sets of 5 and 6, then sets of 3 and 4 in later rounds.

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Manchild Manchild
February 28th, 2020 at 5:41 pm
Commented on: 200121

subbed:

push-ups on 20# dumbbells

pull-ups


14:03

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Nathan Michael King
February 19th, 2020 at 11:03 pm
Commented on: 200121

19:23 Rx

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Robert Cassels
February 13th, 2020 at 11:41 pm
Commented on: 200121

41:50 Rx

M/44/220/6'2"

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Jeff Chalfant
February 11th, 2020 at 10:00 pm
Commented on: 200121

22:02 rxd. Failed the last pull-up and had to redo. Kipping hspu started in sets of 4 then did some 5’s and 6’s in later rounds. L pull-ups in 3 sets each round. Took me about a minute longer than last time but I did 33% more work today- only 63 total reps of each last time.


195/40/69”

(edited)
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Fabian Delaflor
February 4th, 2020 at 11:17 pm
Commented on: 200121

18-15-12-9-6-3

pike push ups

L pull ups on rings with butt on the floor for support

30:15

(edited)
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Cy Azizi
February 4th, 2020 at 5:46 pm
Commented on: 200121

37:10

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Giuseppe Petrillo
February 3rd, 2020 at 7:40 pm
Commented on: 200121

15:43 rx’d

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Rendy Smith
February 3rd, 2020 at 5:44 pm
Commented on: Curried Chicken & Tomato Kebobs

These are amazing! I popped them in the air fryer instead, 400 for about 12 min. My husband isn't a huge curry fan and he loved these!

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Morgan Greene
January 30th, 2020 at 9:26 pm
Commented on: 200121

25:44

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Mike Scott
January 30th, 2020 at 7:04 pm
Commented on: 200121

Not ready for this kind of volume on HSPU so changed wod to:

Kipping HSPU x 9, L-pull x 9, 35# single-arm KB swings x 21, 42.5# DB shoulder raise x 21/arm, L-pull x 9, and KB swings again; finished w/ ab work.

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Philip Uemura
January 29th, 2020 at 6:27 pm
Commented on: 200121

26:39 Did the 21 RX but then had to scale.

Did 18 - 15 - 12 Strict Pull ups and HSPU

Did 9 - 6 - 3 Kipping Pull ups and HSPU

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Hendrik Bünzen
January 28th, 2020 at 3:38 pm
Commented on: 200121

20:56 rx’d

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Andrea Ferendeles
January 27th, 2020 at 3:14 pm
Commented on: 200121

14.40 Kipping (only the pillow for Hspu)

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Il Xlll
January 25th, 2020 at 3:18 am
Commented on: 200121

19:09

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Eric Love
January 23rd, 2020 at 7:49 pm
Commented on: 200121

30minutes modified to


21-9-6-3

strict hspu

lsit pullups

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Felix Grygoryan
January 23rd, 2020 at 7:22 am
Commented on: 200121

21:00

Done with tucked pull-ups

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Nathaniel Robichaud
January 22nd, 2020 at 10:22 pm
Commented on: 200121

Definitely should not have started at 21....

21-15-9-6-3-3

17:10

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Coastie Nick
January 22nd, 2020 at 8:46 pm
Commented on: 200121

Rx’d 23:07


Last go at this was 29:44

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Troy Bruun
January 22nd, 2020 at 6:52 pm
Commented on: 200121

14:27

Pike Pushups

Banded L Pull-ups

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Shane Azizi
January 22nd, 2020 at 4:02 pm
Commented on: 200121

26:55 Rx

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Nathan Hanks
January 22nd, 2020 at 2:32 pm
Commented on: 200121

I did option 1 - used my Diane time (from the Open) and decided to drop the round of 21.


17:07

HSPU

L Pull-ups


Here's whats awesome - I did the first 18 unbroken, which I have never done before.

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Fred Pinho
January 22nd, 2020 at 3:27 am
Commented on: 200121

21-16-9

Hspu

PullUp

14'27


Ao final de cada round 50 Double Unders

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Derek Eason
January 22nd, 2020 at 2:34 am
Commented on: 200121

Derek Eason

CrossFit Train 97333

Corvallis, Oregon


Rx 11:56



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Joseph Ybarra
January 22nd, 2020 at 12:45 am
Commented on: 200121

M/19/160/5'8"

27:05

Chest to wall hspu

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Jeffery Powell
January 21st, 2020 at 11:50 pm
Commented on: 200121

Upper body feels like jello after that one.

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Jacob Cram
January 21st, 2020 at 11:08 pm
Commented on: 200121

13:44 did the same rep scheme but half of the hspu against the wall and finished the reps with scaled pike on a box before doing the L sit pull ups Rx.

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Tripp Starling
January 21st, 2020 at 10:28 pm
Commented on: 200121

18-15-12-9-6-3

kipping HSPU

tuck pull ups

15:12

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Charlie Pokorny
January 21st, 2020 at 9:39 pm
Commented on: 200121

13:45 Rx

(kipping HSPU)

m/51/5'11"/200#

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Steven Odom
January 21st, 2020 at 9:28 pm
Commented on: 200121

Rx’ed

15:07


Sluggish today. Future Steven- do better!

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Shaun Stapleton
January 21st, 2020 at 8:57 pm
Commented on: 200121

35/295/5’9/M


Rx 13:36

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Nicole Deaver
January 21st, 2020 at 8:46 pm
Commented on: 200121

13:49 Rx (HSPU to mat)


The kicking up does help with the time, but also I could do bigger sets of L pull-ups this time.



Compare to: 18:34 Rx (HSPU to mat)- not able to kick up into HSPU yet so had to walk to the wall

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Jeffrey Howard
January 21st, 2020 at 7:47 pm
Commented on: 200121

30:03 - Sc

L Pull-ups, feet were a little low. Held straight legs as much as possible. Definitely still sore from the 30-minute row and gymnastics amrap.

(edited)
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Daniel Kozak
January 21st, 2020 at 7:25 pm
Commented on: 200121

8:12 as RX'd

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Steve Day
January 21st, 2020 at 7:05 pm
Commented on: 200121

17:32

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Craig Knowlton
January 21st, 2020 at 6:08 pm
Commented on: 200121

CF Warmup

3 rounds of 10 reps of

Samson Stretch (15secs each side)

Overhead Squat with broomstick

Sit-up

Back-extension

Handstand Hold: 30sec

Burpees: 10,5,5


WOD

21-18-15-12-9-6-3 reps of:

Pike push-ups

Band pull-ups

L sits - single leg progression - 30, 25, 20, 15, 10, 8, 5 seconds each side


Cool Down: 

400 jump ropes, record number of errors.

Errors: 2

3 Burpees x Number of Errors: 6 burpees

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Kevin Marshall
January 21st, 2020 at 6:02 pm
Commented on: 200121

19:41 L-sits were sad so not Rx

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Guitton Mathieu
January 21st, 2020 at 6:02 pm
Commented on: 200121
Rx: 20'26
La fournaise crossfit
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Amedeo Alessio Cerea
January 21st, 2020 at 5:13 pm
Commented on: 200121

18-15-12-9-6-3

19’01”

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Michael Arko
January 21st, 2020 at 2:34 pm
Commented on: 200121

Wall-facing HSPUs

18:22

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Eric O'Connor
January 21st, 2020 at 1:59 pm
Commented on: 200121

This is a gymnastics stamina and muscular endurance workout. The focus is not on gut busting intensity, rather expect the pace to be slow and rest breaks to be frequent. With that being said, I don’t want this workout going much longer than the 20-25 minutes range. Most will need to reduce reps or modify the movement to achieve this goal. Here are some scaling thoughts:


Handstand Push-ups: The volume of reps is high. I will have athletes use a variation of handstand push-ups that does NOT allow them to complete every set unbroken, but also does not force the athlete to break-up any set more than 3 times. This gives me a wide variety of options. For advanced athletes this may mean that they perform strict handstand push-ups. For intermediate level athletes I can have them attempt the workout with a controlled kipping variation. For those that cannot perform handstand push-ups, I will have them perform a pike handstand push-up variation on the box. This can be a great option as athletes can modify their body position to increase or decrease the difficulty. For example, performing this variation with the legs straight and hips stacked over the hands in the starting position can be very difficult while performing this variation with the knees on the box would be less challenging. I will modify athletes to a pike push-up with feet on the floor if needed. If an athlete absolutely cannot get inverted in any fashion a strict dumbbell shoulder press will be my go to for the day. Beyond the movement modifications, I will reduce reps as needed. 


L-pull-ups: The volume of reps accumulated is high. Many of my athletes will need to modify this movement in order to maintain consistency and range of motion. As a general guideline, if I have an athlete that does not have the capacity to complete 10+ reps consecutively, I will most likely reduce the reps. Beyond reducing the reps, I may have these athletes modify the movement to a tuck L pull-up or an L pull-up with one leg tucked and the other extended. For athletes that cannot perform an L pull-up, they will modify the movement to either a band-assisted L pull-up or a combination of band-assisted strict pull-ups with a 20-30 second L-hang variation after completion of the set. Further scaling may involve performing a combination of ring rows and seated L-sits. Again, significant rep reductions will likely be a factor regardless of the variation being utilized.

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Celival de Jesus Nunes
January 21st, 2020 at 1:48 pm
Commented on: 200121

RX

25’23”

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John Clarke
January 21st, 2020 at 1:39 pm
Commented on: 200121

Hotel WOD:


Strict DB Shoulder Press - 30 lbs

Weighted Pull-ups - 15lb DB


16:54

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Geoffroy Castelnau
January 21st, 2020 at 12:39 pm
Commented on: 200121

27:07

Scaled/subbed to 21-18-15-12-9-6-3 Pike push-ups / Jumping C2B pull-ups / Hanging tuck hold (1 second = 1 rep)

M / 40yo / 176cm / 72kg

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Claire Fiddian-Green
January 21st, 2020 at 11:31 am
Commented on: 200121

16:44

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Russell Albrycht
January 21st, 2020 at 11:19 am
Commented on: 200121

Option 2, feet on floor for Pike push-ups, 16:14

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Mike Andridge
January 21st, 2020 at 11:13 am
Commented on: 200121

Scaled to

18-15-12-9-6-3

strict hspu

L pull ups on rings from seated with full arm extension

20:14

compare to

180224

with same scale-26:41

So what you're saying is doing SLIPS

and trusting the process really works eh?

What a concept:)

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Antonio Albano
January 21st, 2020 at 8:46 am
Commented on: 200121

Rx19:35

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Craig Horton
January 21st, 2020 at 6:32 am
Commented on: 200121

RX


under grasp L-Sit pull up


15:16

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Weon-Woo Lee
January 21st, 2020 at 5:51 am
Commented on: 200121

19:48 Rx

Strict Handstand Push Up.

It was fun!

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QiHui Xing
January 21st, 2020 at 4:30 am
Commented on: 200121
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Chris Sinagoga
January 21st, 2020 at 3:44 am
Commented on: 200121

Champions Club Scaling Notes


RANT

This is another one of those where you need to take an honest assessment of where your abilities are. It's not so much about how many you can do in a row, but how well you can recover. But as a general idea, if you don't have the capacity to do the first round unbroken then you need to think hard about scaling this thing.


PURPOSE

Blur the line between strength and stamina.


NEW TO CROSSFIT SCALE

Scroll back a few workouts and do one of those. Maybe the deadlift/burpee box jump one. Practice these two movements as a warmup or a cool down.


TRAINING SCALE

As is, scale the movements so you can do strict handstand push-ups and keep the pace where you'd be breathing heavy afterwards.


PRACTICE SCALE

Lose the timer, kip the hspu but keep the descent slow, don't let the legs sag on the pull-ups.


GROUP SCALE

Team workout style. 200m run wile the partner practices handstand push-ups or L-pull-ups. AMRAP in 20,


INJURY SCALE

Pick two movements that tax similar body parts and do an AMRAP in 20 minutes. Keep reps at something over 20.


WARMUP

This is one of those workouts that would allow you to fill the warmup with skills you aren't good at. Pick 5 or so and go through them until you feel warm.


GENERAL FEAR LEVEL: 4

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Juan Acevedo
January 21st, 2020 at 2:18 am
Commented on: 200121

INTENDED STIMULUS

.

Uff! High skill, high volume, and lots of shoulders. This is a harder stamina workout that will demand a lot of your upper body muscular capacity. It will also demand a lot of your trunk muscles. We want to practice pulling and pushing with arms and shoulders in a similar shape. We also want this pulling and pushing done with a very hollow body. When doing handstand push-ups against the wall, and especially when kipping, it is easy to let go of the trunk. It makes the pressing part of the movement easier ... initially. Over time it also makes the movement less productive, keeping you stagnated. Today focus on having that beautiful hollow body on the handstand push-ups. Because of the L-sit position of the pull-ups, this will get harder and harder. It does not matter, put your big kid pants and fight. In CrossFit we love mastering the basics because we know that it will guarantee long term sustained success. That's exactly what we are doing today. Focus on those awesome shapes. This is a longer workout that you should aim to do under the 18-minute mark. Let the HSPU part decide your rep scheme. Pick a number for the longer set that you could do unbroken when fresh if you were going to go for it. If you are modifying the movements, make sure you practice both the pulling and pressing stamina, as well as the inverted hollow position of the handstand and the L-sit/tuck hang position. The options below can give you some ideas. FIGHT!



▶ OPTION 1

18-15-12-9-6-3 reps of:

Handstand push-ups

L pull-ups


▶ OPTION 2

11-9-7-5-3-1 reps of:

Pike Presses

Pike Push-ups

Strict chin-ups (assist with box if needed)

Hanging L-sit/ tuck hold (1 second = 1 rep)


▶ OPTION 3

9-7-5-3-1 reps of:

Plank to pike walk

Seated Dumbbell Press

Strict chin-ups (assist with box if needed)

Hanging tuck hold (1 second = 1 rep)

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Juan Acevedo
January 21st, 2020 at 2:57 am

▶ Video for Pike Press: https://youtu.be/FGQWH27m3Sw

▶ Pike push-ups from floor or with feet on box depending on skill level.

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David Swicegood
February 13th, 2020 at 12:11 am


▶ OPTION 2

11-9-7-5-3-1 reps of:

Pike Presses

Pike Push-ups

Strict chin-ups (assist with box if needed)

Hanging L-sit/ tuck hold (1 second = 1 rep)


box assist and tuck hold to about 45 degrees variation. Really good work.


15:54

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Bryan Rosen
January 21st, 2020 at 1:37 am
Commented on: 200121

Warm up for 200121:

GENERAL WARM-UP


3 rounds of 30-seconds of:

Single-unders

Crab walk

Inchworms


SPECIFIC WARM-UP


L pull-up

3 sets of:

Lift right leg for 5-sec + lift left leg for 5-sec (with bent legs)

3 sets of:

Lift right leg for 5-sec + lift left leg for 5-sec (with straight legs)

1-3 strict pull-ups (or 3 jumping pull-ups)

1 pull-up with right leg extended

1 pull-up with left leg extended

1 pull-up with both legs extended (bent legs)

1 L pull-up with straight legs


Handstand push-up

1 rep of 1 kick-up + 30-second handstand hold (*scale to pike)

2 sets of 4 negative handstand push-ups

2 sets of 2 handstand push-ups


Practice round

3-2-1 reps of:

Handstand push-up

L pull-up

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Jade Teasdale
January 21st, 2020 at 8:18 pm

22:55 Option 1:

18-15-12-9-6-3

No more than 1 break on HSPU & the last sets were unbroken! Right deltoid/pec was pretty sore, but it wasn’t hurting during the movements! Lots of toy tossing for my Texas heeler, but the breaks were nice! 🤣

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Jade Teasdale
January 21st, 2020 at 8:20 pm

Didn’t mean to post here! 🤣 Oops! Great warm-up though! 👍🏽

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