CrossFit | 200205
Wednesday

200205

Workout of the Day

86

3 rounds of:

7 dumbbell bench presses
5 strict L pull-ups

Then,
Row 1,000 m for time

Post total dumbbell load as a percentage of body weight, and post row time. | Compare to 190123.

Revisiting “Carbohydrate Restriction Regulates the Adaptive Response to Fasting”

4

Michael Eades, MD, revisits a seminal study from 1992 by Samuel Klein and Robert Wolfe on the metabolic effects of carbohydrate restriction and fasting. Klein and Wolfe determined their results “demonstrate that restriction of dietary carbohydrate, not the general absence of energy intake itself, is of fundamental importance in the adaptive response to short-term fasting” and claimed their study “underscores the importance of carbohydrate intake for normal fuel homeostasis."

Read MoreRevisiting “Carbohydrate Restriction Regulates the Adaptive Response to Fasting”

Comments on 200205

89 Comments

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Kury Akin
June 2nd, 2020 at 1:17 pm
Commented on: 200205

Suspension ring press ups with hands below feet (10,7,7). Strict ring L pull ups (5,5,5). Then 5 rounds knocking hell out of heavy bag for 50/10 seconds. Subs due to injuries to wrist and knee. No rower.

(edited)
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Nate Gordon
May 4th, 2020 at 4:00 pm
Commented on: 200205

5:44 80% of BW or 70# DB's

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Jeff Chalfant
February 26th, 2020 at 9:48 pm
Commented on: 200205

79% BW but incline DB press and 9 reps per round-immediately after each set did 5 supinated grip explosive L pull-ups with the bar contacting my nipple line or thereabouts. 1 more rep each round than last time.


Need to get heavier dumbbells. 3:43.5 row

(10.6s over last time which was a PR) Felt shaky and weird today and had bad HR recovery times.



190/40/69”

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Giuseppe Petrillo
February 24th, 2020 at 10:23 am
Commented on: 200205

30 kg dumbbells

4 min row (no meters)

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Manchild Manchild
February 19th, 2020 at 5:45 pm
Commented on: 200205

subbed 60# dbs, and subbed 10 BPUs for row


10:05

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Craig Horton
February 18th, 2020 at 10:50 am
Commented on: 200205

M/36/5’7”/165lb

RX

part A = 2:50 (22.5kg DB)

part B = 3:52 (1k row)

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Cy Azizi
February 16th, 2020 at 6:27 pm
Commented on: 200205

85%. 3:44.9

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Allan Smith
February 15th, 2020 at 2:30 pm
Commented on: 200205

Barbell bench 175lbs = 103%

LPulls on rings

Sub bike for row


11m 30s


Just realized I biked on all 3 rounds

(edited)
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Dmitry Zolotyh
February 15th, 2020 at 6:09 am
Commented on: 200205

Barbell 55 kg (72%)


Row 3:52

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Coastie Nick
February 12th, 2020 at 9:11 pm
Commented on: 200205

70# DB (80%)

3:45 row

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Chris Nostrand
February 12th, 2020 at 2:29 pm
Commented on: 200205

40/M/178/71”

65# DB’s

L-sit P/U as Rx

-Methodically


1k Row: 10 years of CrossFit, never wrote down a 1k time so nothing to compare it to. But....

3:27.9

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Fabien Deneuville
February 11th, 2020 at 8:08 am
Commented on: 200205

20kg db =40kg out of 87kg bodyweight (46%)

L pull up not unbroken

3’41" Time for part 1

then 1k Row 3’59"

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Nathaniel Robichaud
February 10th, 2020 at 10:52 pm
Commented on: 200205

I'm 210 lbs.

Used 75lbs DBs = 71% bodyweight.

That was max available, so I did 14-9-7 reps in 4:10.

Row was 3:26

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Chase Hiland
February 10th, 2020 at 8:11 pm
Commented on: 200205

M/35/5'10'/190


Presses: 80s (84% body weight)

Row: 3:06

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Adam King
February 10th, 2020 at 6:21 pm
Commented on: 200205

Completed 2020-02-10

50 lb dbs, 5 strict pull-ups

1000m in 3:47

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Morgan Greene
February 10th, 2020 at 1:30 pm
Commented on: 200205

90# DB / 50% BW, 3:34 row

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Guston Rankin
February 10th, 2020 at 6:37 am
Commented on: 200205

32yo

Male

RX... ?

2x35kg DBs at 80kg BW. 87.5% BW. Last set was broken 4-3 for bench press.

total time: 7:53

row time: 3:35


I guess the 3 rounds were meant to be strength training, as they were not "for time." Anyway, I was limited on time, so just treated the whole thing as a MetCon. I did 10k row/run yesterday, so biceps were on fire. Feels good. Nice job, everyone.

(edited)
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Fred Pinho
February 10th, 2020 at 2:23 am
Commented on: 200205

Brazil| lenguage


Warmup: hand stand holds, stalder drill, hollow Arch.


Bench Press: 5-5-3-3-3

Bech over Row. 5-5-3-3


Wod : dumbell 35kg (75% Bw), Row 750m. Time: 10'

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Terence Kealey
February 9th, 2020 at 5:35 am
Commented on: Revisiting “Carbohydrate Restriction Regulates the Adaptive Response to Fasting”

Thank you for reminding us of this study. Richard Feinman and I were having a debate, following his article, on the value of the Roy Taylor calorie-reduction diet, as opposed to the Sarah Hallberg carbohydrate-reduction diet, in treating type 2 diabetes, and that debate feeds into this article. I think (but this is only speculation) that the two diets' effects can be reconciled if we view the synthesis and/or storage of triglyceride by the liver as central to the initiation of insulin-resistance, because both CHO directly, and calories indirectly, will stimulate that hepatic TG synthesis/storage. If so, the next question would seem: why would a patient choose one diet over the other?

Another question could be: shouldn't someone formally review the two diets against each other in a peer-reviewed article?

And a final point is to comment, ruefully, how the misleading Ancel Keys paradigm effectively obscured the importance of this low-CHO stream of scholarship. Atkins did his best to sustain that alternative paradigm--as of course did Michael and Mary Dan Eades--but it seemed to require Good Calories, Bad Calories to tip the balance back to sanity and good science. Why did it require a journalist's, as opposed to a scientist's, book to do that? Is it because, ultimately, all scientists are seen as tainted (or taint themselves) by their adherence to one paradigm over another; and that only a journalist with no skin in the paradigm game can afford to be wholly dispassionate? Or was Taubes simply lucky in his timing, and his book came out (2007) just as the scientific consensus tide was beginning to turn anyway?

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Viktor Wachtler
February 8th, 2020 at 11:49 am
Commented on: 200205

All have at home is 2 20kg kettlebells, so max reps on the bench:

15/20/20

L-pull-ups on rings.

Subbed row for 100snatches (actually 96) snatches with a 20kg KB

https://www.instagram.com/p/B8UAXRFHTsw/?igshid=dkvl56hutxyk

4:42.

M 43/1.78m/77kg

(edited)
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Alex Pham
February 7th, 2020 at 7:49 pm
Commented on: 200205

70 lb dumbbells (84% be)

4:10 row

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Randy Long
February 7th, 2020 at 5:59 pm
Commented on: 200205

3 rounds

7 X 75lbs dumbbell bench press (100% total body weight)

5 L pull-ups

all sets unbroken


Row 1,000 meters. 3:43


thought that I could sustain 1:45/500m pace for the distance. Started falling off pace just past 500. Need to work short distance power.

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Jobst Olschewski
February 7th, 2020 at 8:01 am
Commented on: 200205

Bench @35kg DBs

Row 3.27.3

(edited)
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Jade Teasdale
February 7th, 2020 at 1:27 am
Commented on: 200205

Had the stomach bug yesterday! Felt like I did a killer core workout without having done anything! 😂


Did this today with my heaviest dumbbells. 52.24% of my BW! Unbroken on everything! No rower...so I did 4 minutes of Non-Stop kettlebell swings with my 55# KB. Did regular swings for a min. Then, around the body right for a min. Then, another min. of regular swings. & then, last min. of around the body left!

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Joseph Alaimo
February 7th, 2020 at 1:18 am
Commented on: 200205

3:05.1 ..... so much pain!

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Mathieu Gagne
February 6th, 2020 at 8:44 pm
Commented on: Revisiting “Carbohydrate Restriction Regulates the Adaptive Response to Fasting”

BUT: we do have a very limited view of what our ancestors really consumed, and evolution cannot be limited in time: we are just the result today of millions of years of adaptations, and humans have genetically adapted to very different environmental factors. It would be detrimental to draw generalized dietary guidelines for what could be very different metabolic responses to caloric intake.

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Christian Simpson
February 6th, 2020 at 7:31 am
Commented on: 200205

Only have 45# DBs, so warm-up with the DBs but scaled to barbell bp 165# (87% bodyweight) to get to the stimulus of 7 reps. Otherwise Rx.

Row 3:41

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Byron Hills
February 6th, 2020 at 4:53 am
Commented on: 200205

Rx

75# DBs - heaviest I have - 77% BW

3:46 row

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Jim Rix
February 6th, 2020 at 3:45 am
Commented on: 200205

Scaled and subbed to

21-21-19 bench press with 39# DBs

5-5-5 very slow, strict dead hang pull-ups


row in 3:57.4


57/5’8”/160

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Tripp Starling
February 6th, 2020 at 3:27 am
Commented on: 200205

150.5 # barbell bench press @ 152 body weight

strict L sit pull ups

3 rounds not for time


1000 meter row 3:45

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Tripp Starling
February 6th, 2020 at 2:13 pm

Jackie

3 rounds

7 shoulder press 35#

20 p up


1000 meter row 5:05

first workout after being sick for few days

(edited)
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Steven Odom
February 6th, 2020 at 3:16 am
Commented on: 200205

75lb DB’s round 1 (86% BW)

80lb DB’s round 2&3 (91% BW)


3:37 row

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Js Smith
February 6th, 2020 at 3:10 am
Commented on: 200205

Scaled to 3r:  

7 db floor press, 25# dbs

5 db  shoulder press, 25# dbs

Then, Row 1k; 4:29  

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Andrea Ferendeles
February 6th, 2020 at 1:59 am
Commented on: 200205

2x30k 66%

4' skierg

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Il Xlll
February 6th, 2020 at 1:59 am
Commented on: 200205

3rds

87,5%, 35kg × 2 db @80kg

5 strict L pull up

04:05



rowing

02:55

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Donald Anthony
February 6th, 2020 at 12:39 am
Commented on: 200205

27 | M | 203 | 6’ 2”


3 rounds of:

7 dumbbell bench presses

5 strict L pull-ups

Then,

Row 1,000 m for time


99%

4:00

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Michael Marleau
February 6th, 2020 at 12:25 am
Commented on: 200205

3 rounds of:

7 dumbbell bench presses

5 strict L pull-ups

Then,

Row 1,000 m for time


82%

4:00

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Antonio Larco
February 6th, 2020 at 12:22 am
Commented on: 200205

7'26" 81%

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Michael Bishop
February 6th, 2020 at 12:22 am
Commented on: 200205

Messed it up did all three round for time and did a row in each of my three rounds, my fastest row is about a 2:08 pace


Used 45# dumbbells and did 10 reps instead of seven, most I had for 50% body weight


16:30


Oh well it was still a pretty awesome workout

(edited)
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Steve Kelton
February 6th, 2020 at 12:13 am
Commented on: 200205

33yr / m / 200lb / 6’-1”


55lb DBs (heaviest I own)

strict L pull-ups

(3:35)


1000m Row

3:45.1

(edited)
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Joseph Ybarra
February 6th, 2020 at 12:03 am
Commented on: 200205

M/19/159#/5'8"

70#(88%)

4:40

Rx

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Russell Albrycht
February 5th, 2020 at 10:59 pm
Commented on: 200205

12:02 option 3. 40# DB 15/14/9 reps and 4:10 row

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Shane Azizi
February 5th, 2020 at 10:28 pm
Commented on: 200205

75% Rx


then,

3:24.6 Rx

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Scott Jacobson
February 5th, 2020 at 10:23 pm
Commented on: 200205

5’8” / 170 lb / 21 / M


Rx’d

85 lb dumbbells, 100% bodyweight

Row 3:47

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Benoit Bequignon
February 5th, 2020 at 9:21 pm
Commented on: 200205

40yo

175cm

83kg


DB 2x30kg (72%)

RX

row 1’56/500m


16’45

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Derek Eason
February 5th, 2020 at 9:09 pm
Commented on: 200205

Derek Eason

CrossFit Train

Corvallis, Oregon



80lb. Dumbbells ~ 100% of Bodyweight


1000m Row 3:45.5



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Nicole Deaver
February 5th, 2020 at 9:02 pm
Commented on: 200205

Rx 35# DBs (56% BW)


100 burpees 6:35(PR?)


(The most recent 100 burpees I can find in my sloppy notes were bar facing 9:02. )


I remember the 1st time I tried 100 burpees it took me 14mins. That was at least 6 years ago so I'm happy that even though I'm older I'm in better shape! 💪🏻

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Jade Teasdale
February 7th, 2020 at 1:32 am

Great Job! That’s an awesome PR! 😎

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Shaun Stapleton
February 5th, 2020 at 8:51 pm
Commented on: 200205

35/195/5’9/M


Rx: 56% of BW (55lbs DB’s) heaviest at gym.

time: 1:29


1k row: 3:29.8

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Jeffrey Howard
February 5th, 2020 at 8:15 pm
Commented on: 200205

65-lb Dumbbells at 155-lb BW, Full L Pull-ups (8:10)

3:41 Row


190123

65-lb dumbbells at 150-lb BW, Tuck LPull-ups

3:49 Row

(edited)
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Spenser Smith
February 5th, 2020 at 8:02 pm
Commented on: 200205

70lb dumbbells, 70% BW. Finished row in 3:37, took about 8 min for the whole thing

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Charlie Pokorny
February 5th, 2020 at 7:47 pm
Commented on: 200205

Bench press load: 90-lb DBs = 90% BW (7-7-10 reps)

Row in 3:28

m/51/5'11"/200#

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Mark Yates
February 5th, 2020 at 7:24 pm
Commented on: 200205

Rx. 70#db. Body weight 192# (140/192 = 73%). Row 1000m in 4:23.


Managing shoulder issue means I don't go crazy on bench or shoulder presses. I consider preserving form and avoiding additional injury to be a successful workout. :)

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Jon Wilson
February 5th, 2020 at 6:11 pm
Commented on: 200205

9:39

bw 210

70lb dB

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Charles Glyman
February 5th, 2020 at 6:10 pm
Commented on: 200205

2020/02/05


3 rounds:

A. AMRAP w/ 50# DBs (60% of BW, heaviest DB avail.)

8, 7, 6

B. Strict pullup, L on descent

5, 5, 5 (broken)

10:58


Row 1,000m - 4:30

Damper on 3, no foot straps.


M/38/6'/165#

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Matthew Aukstikalnes
February 5th, 2020 at 5:56 pm
Commented on: 200205

77% and 3:32.3. same weight and ~5s slower, but I am a year further from 40, so this is a victory!

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Charlie Pokorny
February 5th, 2020 at 7:49 pm

Yes - me too!

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Scott MacArthur
February 5th, 2020 at 5:25 pm
Commented on: 200205

At work, 70lb DB’s (heaviest we have), 68% of 205 BW. Did not do this for time like last time until row.

3:42 row, 1 second faster than last time.

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Steve Day
February 5th, 2020 at 5:21 pm
Commented on: 200205

70% - went to failure on the last set of bench which was 15 reps


1,000 m row - 3:26 (PR by 9 seconds)

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Steve Day
February 6th, 2020 at 12:06 am

Rachel

20% bodyweight for db bench press

Subbed plank rows


1,000 m row 6:42

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Kevin Marshall
February 5th, 2020 at 3:31 pm
Commented on: 200205

Part 1 6 min flat 75 dbs ~ 40% bw per db and ~80% total db weight per bw

Part 2 3:46 1k row

Total time 10:53

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Michael Arko
February 5th, 2020 at 2:50 pm
Commented on: 200205

Presses: 53lbs dumbbells (PR and I had more to give) = 73% of bodyweight

Strict LPUs: palms forward, wide grip (on LPUs, I normally use chin-up grip)

All sets unbroken


Row sub: 40cal elliptical trainer (500m) = 3:50

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Hawk Rodriguez
February 5th, 2020 at 1:50 pm
Commented on: 200205

35% Bw dB bp 7x3

pull ups 5x3

3:04 row

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George Hernandez
February 5th, 2020 at 1:45 pm
Commented on: 200205

As Rx. DBs 2*45# = 90#. 90#/155# BW = 58% BW. Row 1000 m, damper 4, pt4m21s (PR). M, 5'8", 51 yo, 155#.

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Vandana Merani
February 5th, 2020 at 1:30 pm
Commented on: 200205

3 rounds: 7 bench press (45 Lb), 5 ring rows

500 m row


7m 56sec

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Celival de Jesus Nunes
February 5th, 2020 at 1:16 pm
Commented on: 200205

3 Rounds


7 DB Bench Press 25kg

5 Strict Pull Up

1000m Air Bike


11’51”

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David Smith
February 5th, 2020 at 12:29 pm
Commented on: 200205

82% body weight


3:49 row

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Claire Fiddian-Green
February 5th, 2020 at 12:14 pm
Commented on: 200205

35# DBs, strict L-sit pull-up attempts first round, second two rounds Kipping pull-ups with slow L-sit negatives

1,000m row in 4:03.

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Dave DeCoste
February 5th, 2020 at 12:08 pm
Commented on: 200205

3:31 row

Did 175 bench press as a sub for dumbbells (heaviest dumbbell I have is 50 lbs.)

M/41/5’8”/160

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Matthew Letarte
February 5th, 2020 at 12:00 pm
Commented on: 200205

50# DBs, incline bench, pause press

Strict L-chinups

2:28

20 DB-over burpees

20 SDHP (20# DBs)

2:32

5 min flat, 55% of BW

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Mike Andridge
February 5th, 2020 at 11:22 am
Commented on: 200205

Subbed

barbell BP at 135#

77% of bodyweight

strict L pull ups

untimed, but kept moving--guessitmate @ 5/6 min

Getting so much better at strict L pull ups, yet soooo much room for improvement:)

1000m row

4:40

m/49/175

compare to row was 4:45

and 50# DB's.

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Gavin Dryland
February 5th, 2020 at 11:10 am
Commented on: 200205

7 x 25kg DB’s @65kg BW

7 x L-Sit Pull-Ups


1k Row - 4:10



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Sebastien Fitzpatrick
February 5th, 2020 at 11:04 am
Commented on: 200205

80lbs x2 (84% BW), all sets unbroken, PR on weight and set execution.


3:19.5 (8.2 sec PR), 🤢🤮

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joseph griffin
February 5th, 2020 at 10:57 am
Commented on: 200205

34/m/196lb

60lb db bench should have went heavier.

L-pullups are rough on the abdominals

Lost a bit of my soul in the first minute of the row.

9:30 total time 4:10 row

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Brandon Myers
February 5th, 2020 at 10:48 am
Commented on: 200205

Bench press 61% body weight

1000m row 5:48 (subbed 50sdhp,20 burpees)

(edited)
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Rasmus Rolling
February 5th, 2020 at 10:32 am
Commented on: 200205

50% bodyweight on dumbbells (2x17,5 kg @70 kg)

4:10 row

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Amedeo Alessio Cerea
February 5th, 2020 at 9:29 am
Commented on: 200205

30kg x Db 70kg BW

row time 4’08”

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Mja 204
February 5th, 2020 at 9:27 am
Commented on: 200205

7 DB press @32.5kg each

5 L-sit chins

1000m ski erg (bad choice - lats and triceps smoked for press and chins)


14 mins 53s read it as 3x 1000m! Idiot!

(edited)
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Antonio Albano
February 5th, 2020 at 9:13 am
Commented on: 200205

7 30 kg dumbells 80% bodyweight

5 L pullups

Time 5:10

1000 mt row 4:25

Total 9:35

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Darren Ward
February 5th, 2020 at 5:43 am
Commented on: 200205

Weight 170#, 82.5# dumbbells. 1k row in 3:28. Legs started dropping on L pull ups.

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Katina Thornton
February 5th, 2020 at 3:32 am
Commented on: Revisiting “Carbohydrate Restriction Regulates the Adaptive Response to Fasting”

This nicely highlights that a calorie is not just a calorie; i.e. a fat calorie is metabolically very different than a carbohydrate calorie. This is, of course, in spite of the fact that both can raise the temperature of a kilogram of water by one degree. The difference? For one, water doesn't have any hormonal regulation or complex intracellular interplay.

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Mary Dan Eades
February 6th, 2020 at 5:33 am

Well put. A carb calorie sets in motion, as Mike has often put it, a 'Mad Hatter's Tea Party' of metabolic responses. A fat calorie, on the other hand, does not. It's not as much how much you eat (though that matters some) as it is what it's made of and what that which it is made of inspires metabolically.

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QiHui Xing
February 5th, 2020 at 3:12 am
Commented on: 200205

174cm/74kg/29age/Dumbbell:25kg*2.:6‘30’‘.

https://youtu.be/TwKLzoyQFnc

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Chris Sinagoga
February 5th, 2020 at 2:57 am
Commented on: 200205

Champions Club Scaling Notes


RANT

One of the things we've been doing this month is subbing rope pull-ups for regular pull-ups. This is not the regular lay-down-to-standing rope climb scale, but seated pull-your-hands-under-your-chin while keeping the feet on the floor. We have 8 ropes and this is easier to scale (angle back or up, stand up or sit down, adjust hand height) than ring rows and it also allows for more of a vertical pull than ring rows. I have no idea how well it will work, and I'm sure I'm not the first person to do them, just thought I'd share it.


Check the compare-to for last time's scaling notes.


ps. Sheesh! I was putting a lot more effort into those notes at this time last year! I need to step it back up!

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Juan Acevedo
February 5th, 2020 at 2:12 am
Commented on: 200205

INTENDED STIMULUS

.

Simplicity is effective. Complexity, well, is complicated. Coach Bryan Rosen is always calling us to do less better. Today is an excellent day to practice exactly that. This is a two-part training. In the first part, the focus is on strength. Take your time here and focus on producing good reps at the edge of your capacity. We have a pressing spine-extended movement paired with a pulling spine-flexed movement. This is a classic combo, but for it to be effective, make sure those shapes are there. The press is forgiving with poor mechanics. What we mean is that you can get the rep with shitty form. You have to focus hard on the position of your shoulder blade in relation to your spine and arm. Be super conscientious.  Choose a variation of an L-sit pull-up, that allows you to work your pulling capacity while also working on flexion at the hips. In the second part, the focus is on power and short distance rowing. All athletes should go for the prescribed distance making sure that their capacity is greatly challenged. Today, make yourself proud!



▶ OPTION 1

3 rounds of:

7 dumbbell bench presses

5 slow AF negative L pull-ups


Then,

Row 1,000 m for time


▶ OPTION 2

3 rounds of:

7 dumbbell bench presses

5 slow AF negative pull-ups

5 slow AF hanging leg raises



Then,

Row 1,000 m for time


OPTION 3

3 rounds of:

7 dumbbell bench presses

5 reverse row sit backs


Then,

Row 1,000 m for time

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David Swicegood
March 1st, 2020 at 7:31 pm

▶ OPTION 3

3 rounds of:

7 dumbbell bench presses

5 reverse row sit backs


Then,

Row 1,000 m for time


10:27. Forearms were the limiting factor here. Started on the RRSBs then carried fatigue over to the bench. Not a bad thing, though, just something to note. Good form on the row. Could have gone a little harder in power on the row and maybe pushed harder on the others, but that probably would have led to earlier fatigue and maybe failure. Another note, not positive or negative.


Oh? And 60 lb DBs!

(edited)
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Oscar Heras
February 5th, 2020 at 2:08 am
Commented on: 200205

What is the time cap for the 1000 mts? Kind regards

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Steven Thunander
February 5th, 2020 at 1:42 am
Commented on: 200205

EGlobo scale: as rxed. If no rower is available sub an 800 meter Sprint, 50 calorie assault bike sprint, or 40-60 burpees. If your pullup bar doesn't allow for l sit pullups (lat tower or Gravatron) do strict pullups and 2/1 v-ups. If your Globo doesn't have heavy enough dumbbells do AMRAP sets and note weight and reps. If without a pullup bar sub heavy lat pulldowns and 2/1 v-ups. Bodyweight sub is 5 l-sit pullups and max hand release pushups per round, and 800m run or the burpees.

(edited)
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Bryan Rosen
February 5th, 2020 at 1:10 am
Commented on: 200205

Warm up for 200205:

GENERAL WARM-UP


1 round of:

100m row + 10 PVC pass-throughs + 10 straight-leg good mornings

100m row + 10 PVC presses + 10 squat therapy reps

400m row + 10 hanging straight leg raises + 10 pull-ups/ring rows


SPECIFIC WARM-UP


Strict L pull-up

Hang from bar: 

Lift right leg for 5-sec hold; lift left leg 5-sec hold; lift both legs 5-sec hold


2 sets of 3 kipping L pull-ups

(Perform a kipping pull-up, but hold legs in “L” on the way down)


2 sets of 3 L pull-ups (or variation)


Dumbbell bench press

15 banded pull-aparts

Push up to side plank, 5 per side

Then,

10 reps of bench press with a light set of dumbbells

> Perform 3 sets of 5 reps building in weight to intended workout weight.


Rowing


“Pick drill”

2-3 rounds of:

30-seconds of arms-only

30-seconds of arms + body

30-seconds of full stroke


Practice round

3 bench presses

1 L pull-up

100m row, sprint

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