CrossFit | 200203
Monday

200203

Workout of the Day

55

Complete as many rounds as possible in 10 minutes of:

10 handstand push-ups to 6-in. deficit
20-calorie row
30 single-leg squats, alternating

Post rounds completed to comments. | Compare to 170222.

Comments on 200203

115 Comments

Comment thread URL copied!
allen allen
July 17th, 2021 at 7:06 am
Commented on: Diabetes and Carbohydrate Restriction: Where Are We Now?

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Comment URL copied!
Kury Akin
June 1st, 2020 at 1:11 pm
Commented on: 200203

4+24 in 20 mins @ 8 strict HSPU, 16 SDLHP@20kg, 24 pistols. I felt extending it and focusing on form was a better workout for me. For the record: 2R in 10m, 3R in 13, 4R in about 18. HSPU felt surprisingly strong in last two rounds.

Prev. 2R. Sub 10 reg. HSPU, 20 pwr cln @ 25kg. Pistols rx.

Comment URL copied!
Giuseppe Petrillo
February 29th, 2020 at 9:52 am
Commented on: 200203

3 rounds (pistol assisted)

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Jeff Chalfant
February 24th, 2020 at 11:23 pm
Commented on: 200203

2 rounds plus 6 HSPU with hands on 25lb plates and head to the pad they were on. About 3” deficit. Otherwise rxd. Pistols gas me like crazy! HSPU got easier the second and third rounds-guess I needed more practice rounds.


191/69”/40

Comment URL copied!
Cy Azizi
February 15th, 2020 at 5:55 pm
Commented on: 200203

1 round + 8 pushups. From floor to ab mat

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Allan Smith
February 12th, 2020 at 11:51 pm
Commented on: 200203

2 rounds


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Dmitry Zolotyh
February 12th, 2020 at 2:54 am
Commented on: 200203

Scaled to:

6 handstand push-ups

12-calorie row

18 single-leg squats


3 rounds + 1 rep

Comment URL copied!
Jim McCary
February 10th, 2020 at 1:57 pm
Commented on: 200203

2 rounds +5 HSPUs


scaled to:

  • pike HSPUs, 24” box, 4” deficit
  • band assisted pistols

M/39/6’2”/206

(edited)
Comment URL copied!
Craig Horton
February 9th, 2020 at 7:00 am
Commented on: 200203

M/36/5’7”/75kg

RX = 150reps

2RDs +10 DHSPU + 20cal Row


CrossFit Rossendale

Comment URL copied!
Mary Dan Eades
February 7th, 2020 at 8:19 pm
Commented on: Diabetes and Carbohydrate Restriction: Where Are We Now?

Having cared for many diabetic patients with a low carb diet over decades in clinical practice, I can attest that in our n=many anecdotal archive there is nothing so gratifying as telling a diabetic patient to follow an appropriate, whole foods, low carb diet and that we'd be able to sharply reduce or stop altogether their medications in short order and seeing the joy of that success in their faces. There will be some people with DM1 of course that must continue to add a bit of insulin, but the amounts needed to cover the carb and protein intake on a low carb diet will be small numbers. And as our good friend, Dr. Bernstein, always points out, there is the error or large numbers. Drawing up units of insulin is not a precise science -- there is an error inherent in the process of maybe 10% or more. That error, that 10% of 5 units is very small, but of 50 units is very large. And the wild swings in blood sugar that it inspires will put the patient on their face unless they 'cover the insulin' with additional carb. On a carefully controlled low carb diet, for those patients on insulin, there's less chance for the 'error' to magnify and they'll stay in tighter control. The process is infinitely easier and smoother for the DM2 patients, who until they're pretty far gone, can gain complete control by changing what they eat. Then the price of insulin doesn't matter whatsoever because they will no longer need it. And for most, no oral hypoglycemics or antihypertensives either. How much better is that?? And who, who has ever taken the Hippocratic oath, would be opposed?

Comment URL copied!
Dillon Youngman
February 7th, 2020 at 7:05 pm
Commented on: 200203

26M


4 rounds Rx.

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Craig Horton
February 9th, 2020 at 7:01 am

💪🏻

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Mja 204
February 6th, 2020 at 11:27 pm
Commented on: 200203

Scaled pretty much all of this session


10 kipping hand stand push ups

20cal assault bike

30 pistol squats band assistance


2 full rounds + 10 hand stand push ups + 20 cal assault bike + 2 pistol squats

Comment URL copied!
Viktor Wachtler
February 6th, 2020 at 8:16 pm
Commented on: 200203

Subbed/scaled to

10 HSPUs

20 burpees

30 pistols

2 rounds+10 HSPUs, 20 burpees, 13 pistols


44/1.78m/77kg

Comment URL copied!
Manchild Manchild
February 6th, 2020 at 4:17 pm
Commented on: 200203

subbed:

10 shoulder presses, 45# dbs

20 BPUs

30 pistols


1 round

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Ahmed Hosam
February 6th, 2020 at 9:07 am
Commented on: Course Photos | Jan. 27 - Feb. 2, 2020

Thank you CrossFit L1 course for a great learning experience. It gave me an opportunity to learn from the skills of the coaches to develop my own, and meet other athletes and benefit from their experiences. Special thanks to coach ahmed alsharaf and coach simon jones for guiding me through this journey.

Comment URL copied!
Alex Pham
February 5th, 2020 at 8:13 pm
Commented on: 200203

1 rd + hspu, row + 6 single leg squat

Normal hspu

12.5 lb dumbbell assisted squat

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Luke Weber
February 5th, 2020 at 5:58 pm
Commented on: Course Photos | Jan. 27 - Feb. 2, 2020

Had an absolute blast with the St. Paul crew this weekend. Crossfit's take on health and fitness was a breath of fresh air. As a chiropractor, its nice to hear others preaching the same message our profession has for over 100 years. Pablo and his crew were top notch. I can't wait to further this journey in health and fitness. This is just the beginning Crossfit world!

Comment URL copied!
Bradley Haley
February 5th, 2020 at 5:08 pm
Commented on: 200203

2 rounds + 2

Comment URL copied!
Christian Simpson
February 5th, 2020 at 3:45 am
Commented on: 200203

scale No deficit strict HSPU/Rx row/pistol to 19" bench


2 rounds + 10/11cal/-

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Bradley Haley
February 5th, 2020 at 2:12 am
Commented on: 200203

2 rounds

sub deficit HSPU for deficit pushups

Comment URL copied!
Joseph Ybarra
February 5th, 2020 at 1:34 am
Commented on: 200203

M/19/160/5'8"

Modified workout a bit because of lack of time

AMRAP 10

10 HSPU

200m Run

30 Assisted Alternating Pistols


2rds completed

Comment URL copied!
joseph griffin
February 5th, 2020 at 1:08 am
Commented on: 200203

34/m/199lb

2 rounds

10 Pike push-ups from box

20 Cal row

30 pistols to box

+

10 Pike push-ups from box

20 Cal row

Comment URL copied!
Stephen Hipskind
February 5th, 2020 at 1:07 am
Commented on: The Kipping Deficit Handstand Push-Up

I love that we have these videos as a resource for our progression. Keep it up HQ ;)

Comment URL copied!
Philip Uemura
February 5th, 2020 at 12:24 am
Commented on: 200203

Scaled to HSPU, 20 pulls on my rower and lunges.

Two rounds even

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Matthew Letarte
February 4th, 2020 at 11:28 pm
Commented on: 200203

2 rounds + 10 + 5

10 x strict DB press @ 35#

20 x burpee pullups (oof)

30 x air squats

Comment URL copied!
Francis Major
February 4th, 2020 at 10:33 pm
Commented on: 200203

4x

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Greg Fairbanks
February 4th, 2020 at 8:48 pm
Commented on: 200203

10 min

10 pike pushups (paralettes & feet on 3rd garage step)

20 sdhp 45# bar

30 step ups 2nd garage step alt legs


3 rds + 10 sdhp

Comment URL copied!
Sandeep Kunjan
February 4th, 2020 at 4:48 pm
Commented on: Course Photos | Jan. 27 - Feb. 2, 2020

Thank you so much coaches Ahmed , Danny , Simon, Uriel for great coaching cf l1 Dubai ,

I am indebted to you all for being my patient guides . Thank you for helping me out and being there for me in both the good and the bad.Your encouragement and constant motivation pushed me to heights I never thought possible. Thank you for inspiring me to be excellent in everything I do. Great coaches ,, Thanks again.



Comment URL copied!
Ahmed Al Sharaf
February 4th, 2020 at 7:03 pm

You're most welcome Brother!

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Jona Eysteinsdottir
February 4th, 2020 at 3:38 pm
Commented on: Course Photos | Jan. 27 - Feb. 2, 2020

Thank you so much Karl, Jonny and Oakley for a great time this weekend in Reykjavik (level 1)... I had the best time and learned a lot...and you 3 were awesome 👏🏼

Comment URL copied!
Hendrik Bünzen
February 4th, 2020 at 3:30 pm
Commented on: 200203

1 round rx’d

(edited)
Comment URL copied!
Dave DeCoste
February 4th, 2020 at 12:09 pm
Commented on: 200203

Scaled to 4 inch deficit 


2 rounds + 10 HSPUs + 20 cal row + 4 pistols 

Comment URL copied!
Claire Fiddian-Green
February 4th, 2020 at 11:41 am
Commented on: 200203

2 rounds + 10 HSPU + 20 cal row

HSPU scaled to box assisted

Legs are sore from 4 mile run and 100 wall-ball shots...

Comment URL copied!
Lynette Scible
February 4th, 2020 at 10:31 am
Commented on: 200203

2 rounds + 10 pushups

Pike push ups from 20 in box

Comment URL copied!
Terence Kealey
February 4th, 2020 at 10:18 am
Commented on: Diabetes and Carbohydrate Restriction: Where Are We Now?

The 2015 article by Richard Feinman and his colleagues has borne well the test of time, for it anticipated the findings of Hallberg et al. Essentially, Feinman et al were and are right. But two points may perhaps be made. First, how can we reconcile the fact that there are two good ways of reversing type 2 DM? Namely a low CHO diet or or a weight loss diet (as so well described by Roy Taylor et al)? I think the answer is liver levels of triglyceride, which rise with overweight generally, but which rise particularly with CHO in the diet. That in turn precipitates glucose and insulin resistance.

Second, Richard Feinman is puzzled about the weight loss story: but Roy Taylor articulates the case for individual thresholds. As the population gets larger, so more individuals cross that threshold, but everyone's threshold is different.

oh, and a third point may be made. Feinman et al, like Taylor et al, are good scientists, in that they ignored conventional wisdom, they looked at the data dispassionately, and they constructed new paradigms. And they were brave in articulating their new paradigms--courage is as important to good science as it is to commercial entrepreneurs.

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Tyler Hass
February 4th, 2020 at 9:56 pm

Terrence,

Thank you for sharing your thoughts. I looked up the Roy Taylor study and found it interesting. Here is a link to it: www.ncbi.nlm.nih.gov/pmc/articles/PMC6399621/


and a few passages I found compelling. Referring to the Couterpoint study:


The results were clear-cut: individuals with very ordinary type 2 diabetes (up to 4 years duration) regained absolutely normal fasting glucose levels within 7 days of commencing a very low calorie diet. This was despite stopping metformin therapy on day one of the diet. Liver fat levels dropped by 30% and liver insulin sensitivity returned to normal in the first 7 days, explaining the change in fasting plasma glucose. However, the change in insulin secretion followed a different time course, gradually improving to normal over 8 weeks.


The quote below refers to the Diabetes REmission Clinical Trial (DiRECT) study:


At 12 months, 24% achieved weight loss of more than 15 kg in the intervention group. 46% of the intervention group had non-diabetic HbA1c off all antihyperglycaemic agents. The underlying changes in intra-organ fat remained constant in those achieving remission. Remission primarily depended upon degree of weight loss, with achievement increasing steadily from (7%) with only 0–5 kg weight loss to 86% who lost 15 kg or more.


It goes on to mention exercise, which I assume to mean prolonged, low-intensity cardio:


Increase in exercise during the weight loss phase was discouraged as this tends to be accompanied by compensatory eating. This phenomenon explains why a portion of people fail to lose weight under conventional care.16 However, a steady increase in physical activity was strongly encouraged during weight maintenance. Recognition of this one-two approach for the very different phases of weight loss and weight maintenance is crucial.


This line in the Further Questions section is pretty cool (emphasis mine):


Publication of the Counterpoint study in 2011 elicited a major influx of enquiries from people with type 2 diabetes, and ‘how to do it?’ information was placed on a website.33 Subsequently, many individuals reported upon their own experience and 77 provided sufficient information to analyze.34 The majority were able to achieve normal glucose control having stopped their oral hypoglycaemic agents. Half of the group achieved this without medical help and in some cases against medical advice.”

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Richard Feinman
February 9th, 2020 at 3:11 am

Roy Taylor's diet, as I recall, is a starvation diet, 600-800 kcal, or about half the calories of the Minnesota Starvation experiment. My reaction when I first saw it was that it represented the lengths that people would go to, the extent to which they would subject patients to real suffering, just to not mention low carbohydrate diets. And I don't know how much Taylor and I are good scientists but good scientific practice dictates that you cite relevant evidence -- especially contradictory evidence -- in evaluating your results. You will not find references to any low-carbohydrate studies in the paper mentioned above by Tyler Hass, or I suspect in any other studies of Taylor's diet. As a control, Sarah Hallberg always says publicly that there are three ways to put DM2 in remission and cites Taylor's as the second (surgery is the third). As in my original post, the fact that weight loss is not required for improvement in glycemic and other features of diabetes (and nothing is more effective than low-carbohydrate diets for weight loss) stands as a challenge to Taylor's extreme dietary approach. He does not mention that challenge.


The real difference is that thousands if not millions of people pursue LCHF diets for diabetes. You can hear their stories on social media, a greatly underutilized resource (although Lennerz, et al. (Pediatrics. 2018;141:e20173349) are a start). I don't know what the record of Taylor's diet is outside of his clinical studies but I don't see popular experience and there is obvious bias, especially in the sins of omission.. Ironically, of course, sustainability is always the criticism of low-carb diets. How can anybody eat all that steak when they could do 800 kcal/day?


Of course, diabetes is a serious disease and if they can go through extreme caloric restriction it may be up to the patient. I would, however, counsel any such patient to talk to Mary Dan Eades first (comment below).

(edited)
Comment URL copied!
Js Smith
February 4th, 2020 at 2:58 am
Commented on: 200203

Scaled to 3 untimed rounds of

6 pike push-ups, feet on floor

12-calorie row 

10 narrow squats

Eyeballed the time, just under 10 min.  Best scale for cranky knees.  Good challenge.  Never been able to do narrow squats in the past, will try them more often.

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Gabriela Leggett
February 4th, 2020 at 1:05 am
Commented on: Course Photos | Jan. 27 - Feb. 2, 2020

An absolutely amazing time at the CrossFit Level 1 Course in North Charleston, SC. I learned a lot from an amazing training team! Todd, Andy and Lindsay were beyond awesome. I’m so thankful for the experience and for everything I learned!

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Lindsay Andrew
February 4th, 2020 at 5:39 pm

Thanks for this Gabi!!!

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Andrew Hendel
February 6th, 2020 at 2:13 am

Thank you Gabi. Our pleasure!

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Amanda Lovato
February 10th, 2020 at 9:16 pm

It was awesome to meet you Gabi!

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Michael Bowen
February 4th, 2020 at 12:49 am
Commented on: Course Photos | Jan. 27 - Feb. 2, 2020

Thanks so much Pablo, Greg, Tegan, and Basil for an awesome weekend! So grateful for my other classmates for all of their help and guidance since I'm so new to CrossFit! I'm looking forward to learning and growing more.

Comment URL copied!
Nathaniel Robichaud
February 3rd, 2020 at 10:34 pm
Commented on: 200203

Missing 10 pistols in the second round.

Assisted pistols

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Derek Eason
February 3rd, 2020 at 10:22 pm
Commented on: 200203

Derek Eason

CrossFit Train 97333

Corvallis, Oregon



Rx 3 rounds + 7 calories



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Tripp Starling
February 3rd, 2020 at 9:44 pm
Commented on: 200203

Bryan Rosen warm up

then Juan option 1

8 deficit hspu

16 cal row

24 pistol squats

10 minutes

3 rounds even

Comment URL copied!
Shane Azizi
February 3rd, 2020 at 9:06 pm
Commented on: 200203

1 round + 3 deficit handstand push ups Rx-ish (used ball as target for pistols)

(edited)
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Irene Kruger
February 3rd, 2020 at 8:47 pm
Commented on: Course Photos | Jan. 27 - Feb. 2, 2020

DID NOT DISAPPOINT! Despite the Minnesota gloom, I had a great time learning from some incredibly engaging and knowledgeable coaches: Pablo, Tegan, Greg, and Basile! Thank you for your time, energy, and insight! Thank you to CF St. Paul for the space, and thanks to my co-learners who made the weekend fun and supportive. Looking forward to taking this information forward and growing as a coach :)


P.S. GO MINNESOTA! Best class, for sure.

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Tegan Aymond Soderlind
February 3rd, 2020 at 11:03 pm

Thanks Irene! I agree the people definitely made up for the MN gloom. Great meeting you!

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Nicole Deaver
February 3rd, 2020 at 8:19 pm
Commented on: 200203

3 Rds Rx & subbed:


AMRAP 10mins

10 HSPU Deficit 5.5"- (on 45 & 25# plates)

20 SDHP (45#)

30 pistols (alternating)


1st time doing deficit HSPU, idk if it was the extra height or what but definite problems kicking up/staying on the wall today! Hitting my head on the concrete wall in Rd 2 didn't help either.

Pistols were terrible today too.

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Jade Teasdale
February 3rd, 2020 at 8:06 pm
Commented on: 200203

2 rounds + 2 pistol squats! Or 3 rounds -28 reps of pistol Sq! SDLHP for the row w/25# KB! Finished the 3rd round after the time cap. got me! Forgot to warm up the triceps! 🙄 I’m an idiot! Everything but row as RX!

Comment URL copied!
Abraham Mazariegos
February 3rd, 2020 at 7:32 pm
Commented on: Course Photos | Jan. 27 - Feb. 2, 2020

Had an awesome weekend in Costa Rica taking my L-2! Nicole Christensen (our flow master) was awesome; both traslators Fer and Derek super nice people to. Very exited to get back to Guatemala and apply everything I learned from the weekend at CrossFit 502.

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Matteo Barbieri
February 3rd, 2020 at 7:30 pm
Commented on: Course Photos | Jan. 27 - Feb. 2, 2020

I had a lot of fun in Rome!

Thanks to all guys there and a special thanks to Federico, Marco and Arianna! You are the best coaches ever!!

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Arianna Sisto
February 4th, 2020 at 8:43 am

Thank you Matteo.. it has been a pleasure meeting you 😊

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Charlie Pokorny
February 3rd, 2020 at 7:12 pm
Commented on: 200203

2 rounds + 2 pistols = 152 reps Rx

Nice week of programming

m/51/5'11"/200#

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Danny Storey
February 3rd, 2020 at 6:44 pm
Commented on: Course Photos | Jan. 27 - Feb. 2, 2020

Great working with everyone on the L1 in Dubai this weekend. Welcome to the family everyone great work

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Sandeep Kunjan
February 4th, 2020 at 4:51 pm

Thank you sir

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Michael Van Bourgondien
February 3rd, 2020 at 6:40 pm
Commented on: Course Photos | Jan. 27 - Feb. 2, 2020

Thank you to Dennis, Jen, and Keith for a weekend full of knowledge bombs and ruffling up my feathers a bit! Took a ton away from the L2 in Brooklyn to take back and make my box even better!


Mike V.

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Steve Day
February 3rd, 2020 at 5:15 pm
Commented on: 200203

Subbed strict handstand push-ups (back against wall)

Pistols done holding a strap for balance


3 rounds + 10 HSPU + 11 cal row

Comment URL copied!
Kevin Marshall
February 3rd, 2020 at 4:50 pm
Commented on: 200203

Scaled to 15 burpees everything else Rx 2 + 14

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Katina Thornton
February 3rd, 2020 at 4:47 pm
Commented on: Diabetes and Carbohydrate Restriction: Where Are We Now?

Dr. Feinman, in his characteristic understated fashion, touches on some very important points.

  1. Prior to insulin, a low carbohydrate diet was recommended for diabetic control. Insulin somehow manifested itself as a license to eat all foods regardless of their glycemic index or load.
  2. Diabetes is an epidemic yet it does not garner near the attention of the infectious epidemics. Perhaps you can even think of one currently causing mass hysteria.
  3. A low carbohydrate diet is beneficial and weight loss is not necessary for that benefit.
  4. The HOMA-IR is an easily calculated number that can approximate your insulin sensitivity. So, even if your fasting blood sugar isn't in the diabetic or prediabetic range, you still may be able to intervene at the stage of insulin resistance.

Comment URL copied!
Jeffrey Howard
February 3rd, 2020 at 4:17 pm
Commented on: 200203

2+6

First time doing deficit HSPU

Two 45-lb plates (closer to 7-in than 6-in)


These last few cycles have been gnarly.

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Colin Baillargeon
February 3rd, 2020 at 4:15 pm
Commented on: Course Photos | Jan. 27 - Feb. 2, 2020

L2 in Tomball, Texas was great! Loved the smaller group size, really was able to get a lot out of the coaching feedback sessions. Incredibly excited to implement the lesson planning before classes to ensure our athletes are learning and safe at every workout.

Definitely a well spent weekend!

Comment URL copied!
Abigail Grove
February 7th, 2020 at 11:18 pm

Thank you again Colin for giving us your weekend! Keep in touch and let me know how the lesson planning is going!

Abs

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Antonio Larco
February 3rd, 2020 at 4:15 pm
Commented on: 200203

1+42 Rx

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Eric O'Connor
February 3rd, 2020 at 3:08 pm
Commented on: 200203

The gymnastics demands of this workout are challenging. When modifying the movement consider replicating the function of the handstand push-up by moving the body throughout space in a vertical pressing fashion and preserving the unilateral demand of the single-leg squats. The overall rounds to complete will be relatively low as completing 3+ rounds will be very challenging for many. Here are some scaling thoughts:


Handstand Push-ups: The overall volume of reps accumulated will not be high but will still be challenging due to the deficit demand. I will have athletes use a variation of handstand push-ups that will challenge them to complete 10 reps consecutively and potentially even cause them to briefly break-up the first round. For advanced athletes this may mean that they perform the handstand push-ups as prescribed. For some athletes this may mean simply reducing or eliminating the deficit. For those that cannot perform handstand push-ups, I will likely 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. 


Row: If the row will take longer than 1:30 to complete I will consider reducing the number of calories to achieve each round. 


Single-leg Squat: Although high level athletes can breeze through these reps faster than many can do air squats, I expect a fair amount of time to be spent here for most people. I will use variations and rep ranges that all the movement to be completed in under ~1:30 on each round. Due to the demands of this movement, many of my athletes will need to scale. For athletes that can perform single-leg squats, but the volume is too demanding, I will reduce reps and/or perform the single-leg squats to a low target. For athletes that cannot perform full range of motion single-leg squats, I will modify the movement to some sort of single-leg movement, per the athlete’s capacity. This could be simply elevating the heel or squatting to a target that keeps the hips above parallel to the knee. Other options could be to perform the single-leg squat on top of a box and potentially tapping the heel or toes to the floor on the descent. For those that cannot maintain balance on the working leg, a Bulgarian split squat or a reverse lunge could be great options.

Comment URL copied!
Jim Rix
February 3rd, 2020 at 2:35 pm
Commented on: 200203

Did yesterday’s PS/TTB/BJ WOD. Results there.

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Michael Arko
February 3rd, 2020 at 2:21 pm
Commented on: 200203

Sub:


10 pike pushups to 6" deficit

20 calories elliptical trainer

30 1-leg squats (alternating) down to sit on 12" box


2 rounds + 10 PU + 10.8 cal

Comment URL copied!
Randy Crooker
February 3rd, 2020 at 1:20 pm
Commented on: 200203

Scaled way down

10 minute AMRAP

10 pike push ups (feet on box)

200m run

30 alternating bench single leg squats


3 rounds + 26 bench single leg squats

Comment URL copied!
John Clarke
February 3rd, 2020 at 11:53 am
Commented on: 200203

3 rounds, untimed:


10 push press, 40lb dumbbells

20 cal row

30 lunges


5 min rest


1000m row - 3:31.3


Comment URL copied!
Mert Cem GÃœLMEZ
February 3rd, 2020 at 11:25 am
Commented on: Course Photos | Jan. 27 - Feb. 2, 2020

Rob, Angie ve Saif hayatımda gördüğüm en harika insanlar. Ayrıca bilgi dolular. Hepsi harika birer koç. Onlara minnettarım. Her şey için çok teşekkür ederim. Hepsini çok seviyorum!!!

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Rob Lawson
February 4th, 2020 at 10:17 am

Mert,

Buraya yorum yapmak için zaman ayırdığınız için teşekkür ederiz. Sizinle tanışmak büyük bir zevkti ve hepimiz İstanbul'da harika zaman geçirdik.

Nerede olduğumu bilmene yardım edebilirsem yolculuğunda iyi şanslar!


Rob

Comment URL copied!
Johan Lundqvist
February 3rd, 2020 at 10:53 am
Commented on: 200203

Did a little makover....to fit my abilities and equipment.


AMRAP 10 MIN.....

10 RING PUSH-UPS

20-CALORIE ECHO BIKE

30 LUNGES WITH HEAVY SANDBAG

Comment URL copied!
Sebastien Fitzpatrick
February 3rd, 2020 at 10:36 am
Commented on: 200203

2 rds + 10 DHSPU + 16 cals (146 reps) Rx


That’s 5 reps short of my PR.

Comment URL copied!
Antonio Albano
February 3rd, 2020 at 9:55 am
Commented on: 200203

2 rounds+ 10 hspu+10kcal rows

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jr Wild
February 3rd, 2020 at 9:46 am
Commented on: Diabetes and Carbohydrate Restriction: Where Are We Now?

I just listened an interview of ADA CEO Ms. Tracey Brown, who is T2D in the past 16 years. First CEO with the actual decease -and with a continuous glucose monitor CGM.


She quitted with insulin and 3 pills; one is about to go this year. How come? She’s abandoned the rice, she tosses the hamburger buns, she reads the labels and googles restaurant foods nutritional values. Sounds like a low-carb lifestyle, or as she calls it, as diabetic you must pay attention to the carbs. I guess she is actively using her CGM meter and acting accordingly.


She even met with Dr. Bernstein last year! An ADA official, this must be new to them.


I think and hope this is going to lead somewhere, let’s see. The lady understands the connection in between eaten carb and glucose and insulin, and that avoiding carb is good for her.


Maybe these cautious baby steps described by Prof. Feinman shall grow longer... the prevention of prediabetes developing into T2D needs a milder version of T2D diet. Which has to address the right things and deviate from the "general recommendations".


Youtube video available at sisters4fitness, from last week. Kind of a "coming out"...


JR

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marcus mcclain
February 3rd, 2020 at 9:15 am
Commented on: Course Photos | Jan. 27 - Feb. 2, 2020

Jawohl Leute, mega Leistung!

Ich hoffe ihr hattet Spaß!

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Nadia Jawad
February 3rd, 2020 at 9:08 am
Commented on: Course Photos | Jan. 27 - Feb. 2, 2020

Had the most exhilarating experience at the CF level 1 seminar in Dubai this weekend! Which was wonderfully conducted by some of the awesome coaches! Thank you Simon Barry/matt damon, Ahmed alsharaf, Urial Galaviz, Danny and the twins. Thank you Crossfit for making it possible! 🤗

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Sandeep Kunjan
February 4th, 2020 at 4:49 pm

👍

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Ahmed Al Sharaf
February 4th, 2020 at 7:04 pm

Glad you enjoyed it! Now keep moving forward.

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Giordano Mancini
February 3rd, 2020 at 8:07 am
Commented on: Course Photos | Jan. 27 - Feb. 2, 2020

L2 CrossFit 06 in Rome, italy

Federico, Marco & Arianna was Fantastic! A very great Course!

Keep on CrossFit!

Giordano, CrossFit Frascati

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Federico Biasetti
February 3rd, 2020 at 3:03 pm

Thank you Giordano!

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Sandro Sensi
February 3rd, 2020 at 7:54 am
Commented on: Course Photos | Jan. 27 - Feb. 2, 2020


Thanks to Fede, Marco and Arianna for the two wonderful training days. Level 2 in Rome.

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Federico Biasetti
February 3rd, 2020 at 3:02 pm

Thank you Sandro!! Great weekend!!

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Juliana Naganuma
February 3rd, 2020 at 7:47 am
Commented on: Course Photos | Jan. 27 - Feb. 2, 2020

What an amazing course in Dubai, UAE! Thank you so much Ahmed, Simon, Uriel, Danny and twins for your time and dedication, and Crossfit BSQ.

(edited)
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Sandeep Kunjan
February 4th, 2020 at 4:49 pm

👍

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Ahmed Al Sharaf
February 5th, 2020 at 10:17 am

Happy to hear that you enjoyed it!

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Guston Rankin
February 3rd, 2020 at 7:46 am
Commented on: 200203

RX

32yo Male

2 Rounds and 9 HSPU.

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Rich Tudor
February 3rd, 2020 at 4:16 am
Commented on: Course Photos | Jan. 27 - Feb. 2, 2020

Pablo, Tegen, Greg, and Basil were amazing coaches in St Paul this weekend. One of the best classes I have ever taken — I am really excited to get to work, use what I learned and practice the movements I relearned this weekend (as soon as I take my full rest day).

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Gregory Kerschbaum
February 3rd, 2020 at 3:07 pm

Rich - So glad you enjoyed the course! it was great getting to meet and work with you over the weekend!

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pablo cervigni
February 3rd, 2020 at 4:38 pm

Rich! great weekend my friend! mi casa es su casa!!

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Tegan Aymond Soderlind
February 3rd, 2020 at 5:44 pm

Rich, you are so coachable! Thank you for your hard work in the Squats group and snatch! Nice meeting you!

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Chris Sinagoga
February 3rd, 2020 at 4:13 am
Commented on: 200203

Champions Club Scaling Notes


RANT

I remember this one when it first came up. A kid named Jack at my gym was pretty upset after the workout, saying it wasn't enough and we needed more volume. He was right, actually. Sometimes I think the only way to scale down is to decrease time/weight, but in this case, scaling down would actually mean adding time to the workout. If you don't have the capacity to bang out pistols and hspu like that, then this workout needs to be adjusted.


PURPOSE

Sprint on difficult gymnastics skills. Well, difficult for most people, at least.


NEW TO CROSSFIT SCALE

See training scale below


TRAINING SCALE

AMRAP in 10 minutes of:

10 unbroken push-ups (in any orientation you can)

200-m run (or row the calories)

30 lunges


PRACTICE SCALE

As listed, just extend to 20 minutes


INJURY SCALE

Pick one monostructural thing you can do and one movement you want to work on. Do an AMRAP in 15 minutes.


GROUP SCALE

Probably the practice scale would be a good way to go. Pistols on boxes, or even to partial range of motion.


WARMUP

Jump rope

Kip

Kb swing

Lunge

Handstand


GENERAL FEAR LEVEL: 6

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Renee Ansell
February 3rd, 2020 at 3:56 am
Commented on: Course Photos | Jan. 27 - Feb. 2, 2020

Had a great time and learned a lot at the L1 in Calgary @ Reebok Crossfit Ramsay. Thanks so much Matt, Ben, Ravi and Val!

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QiHui Xing
February 3rd, 2020 at 3:09 am
Commented on: 200203

RX:3R+19.

1R:ROW-1400cal/hr。

2R:ROW-1200cal/hr。

3R:ROW-1000cal/hr。

https://youtu.be/hqx6dlyrVyQ

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Steven Thunander
February 3rd, 2020 at 2:11 am
Commented on: 200203

Globo scale: sub heavy dumbbell strict press for handstand pushups. Sub either a 300m Sprint, 15 burpees and 15 sdhp 35/45# barbell, or 18 calorie assault bike per row. For pistols sub deep box step ups, pistol progressions, or Bulgarian split squats. If mobility is a problem amd progressions are going good put a plate under your heel and hold a light plate in front of you for the pistols. But practice some without assistance if possible.

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Amanda Lovato
February 3rd, 2020 at 2:10 am
Commented on: Course Photos | Jan. 27 - Feb. 2, 2020

Great time with a great group of likeminded folks at the CF Level 1 at CrossFit North Charleston in SC! Thank you Andy, Lindsay, and Todd for being awesome instructors!!

(edited)
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Andrew Hendel
February 3rd, 2020 at 1:05 pm

Thank you Amanda. Game changing weekend!

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Lindsay Andrew
February 4th, 2020 at 5:38 pm

So nice to meet you!!!!

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Jim McNamee
February 3rd, 2020 at 1:44 am
Commented on: Course Photos | Jan. 27 - Feb. 2, 2020

That threshold training concept is a serious challenge to execute! I waffled back and forth between the extremes of technique and intensity every few reps. That's why it was so good to have someone yelling ques at me the whole time, haha. What a great experience! Rest your voice Pablo :)

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pablo cervigni
February 3rd, 2020 at 4:40 pm

Jim nice working with you over the weekend! My voice got better:) Nice to meet you!!

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Tegan Aymond Soderlind
February 3rd, 2020 at 5:43 pm

Issac was working you hard on Day 2! Great stuff! Thanks, Jim!

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Andrew Meade
February 3rd, 2020 at 1:43 am
Commented on: Course Photos | Jan. 27 - Feb. 2, 2020

Thanks so much Pablo, Greg, Tegan, and basil for an amazing week! We appreciate your passion and knowledge! Best class of the week!!

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Gregory Kerschbaum
February 3rd, 2020 at 3:15 am

Andrew - we appreciate your enthusiasm and willingness to participate all weekend. The energy from all the participants really makes us as trainers excited each week!!

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pablo cervigni
February 3rd, 2020 at 4:39 pm

Thank you Andrew, Love you energy and personality!! Grat to meet you!!

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Tegan Aymond Soderlind
February 3rd, 2020 at 5:42 pm

You boys were a blast! Thank you for coming to the course! Best of luck with everything!

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Melissa Lentz
February 3rd, 2020 at 1:32 am
Commented on: Course Photos | Jan. 27 - Feb. 2, 2020

Loved my time in St Paul, MN! Great instructors, they made it fun to learn!

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Gregory Kerschbaum
February 3rd, 2020 at 3:12 am

Melissa - it was great to meet you and so glad you enjoyed the weekend!!

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pablo cervigni
February 3rd, 2020 at 4:39 pm

Melissa, great working with you over the last 2 days!! Great to meet you!!

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Tegan Aymond Soderlind
February 3rd, 2020 at 5:41 pm

You were awesome, Melissa. So great meeting you!

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Juan Acevedo
February 3rd, 2020 at 1:07 am
Commented on: 200203

INTENDED STIMULUS

.

Oh boy! This is a well-rounded triplet. Strength, stamina, endurance, mobility, and high skill. The question is: can you finish three rounds? That's the line that we want to be riding today. Today you want to put yourself in the situation in which you have a fighting chance to win that challenge. For that to happen, you will need to adjust the number of reps and skill level to match your capacity. On the handstand push-ups we want to challenge your movement with more range of motion than usual. Consider that there are several options for your between 0 and 6 inches. Choose a deficit that allows you to do 5+ kipping handstand push-ups when fresh if you were going to go for it. What we don't want is that you are reduced to singles on the first set. If that happens, we will for sure lose the metabolic stimulus, and your form will most likely break down. If you can do handstand push-ups, but you cannot string five or more together, then don't add deficit and work on them today. For athletes working on their handstand push-ups but not there yet, pike push-ups from the box or the ground are a great option. If you are piking, commit today to full range of motion and make sure your head touches the ground each time. Choose a distance in the row that you can confidently finish under one minute without gassing out. For the pistol squats choose a number of reps you can confidently finish in around one minute. If modifying this movement, try to preserve the main aspects of this movement --flexibility, balance, strength, and hip internal rotation. Toenail single-leg squats or bench single-leg squats are excellent modifications. Today is about getting reps. Each rep should be costly and challenging, but you should be able to keep moving and grind it out. Don't let the skills of this workout intimidate you. Find a scale that works for you and grind it out!    

.

▶ OPTION 1

Complete as many rounds as possible in 10 minutes of: 


8 handstand push-ups to 2-in. deficit 

16-calorie row 

24 single-legged squats, alternating


▶ OPTION 2

Complete as many rounds as possible in 10 minutes of: 


8 handstand push-ups 

16-calorie row 

24 toenail single-leg squats, alternating



▶ OPTION 3

Complete as many rounds as possible in 10 minutes of: 


6 pike push-ups (feet on box or floor)

12-calorie row 

18 alternating single-leg bench squats

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Juan Acevedo
February 3rd, 2020 at 2:08 am
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David Swicegood
February 29th, 2020 at 2:37 pm

▶ OPTION 3

Complete as many rounds as possible in 10 minutes of: 


6 pike push-ups (feet on box or floor)

12-calorie row 

18 alternating single-leg bench squats


Literally 3 squats under 3 complete rounds, so I’m just gonna call that 3....don’t tell anyone!


Great effort on this. A real challenge across all skill dimensions. Chose the right scaling too. Harder scales would have had me struggling in rd 2 and depleted by rd 3. Good work!

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Bryan Rosen
February 3rd, 2020 at 1:02 am
Commented on: 200203

Warm up for 200203:

GENERAL WARM-UP


2 rounds of:

200-m row

15 banded good mornings

25-ft bear crawl

25-ft walking lunges


SPECIFIC WARM-UP


Deficit handstand push-ups

3 sets of 1 kick-up + 5 second hold

3 sets of 1 kick-up + 1 negative handstand push-up

1 set of 3 handstand push-ups

1 set of 3 deficit handstand push-ups


Single-leg squats

10 squat therapy reps

10 narrow-stance air squats

10 Assisted single-leg squat holding onto rings

10 Single-leg squats


Practice round

2 deficit handstand push-up (or variation)

4 calorie row

6 single-leg squats (or variation)

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