CrossFit | 200207
Friday

200207

Workout of the Day

74

12-9-6 reps for time of:

Deadlifts
Bar muscle-ups

♀ 205 lb. ♂ 315 lb.

Post time to comments. | Compare to 141129.

VO2 Max-Effort Lift

While VO2 max might have been considered a gold standard of endurance at some point, we have demonstrated that it is but one of several important variables, and its status as the gold standard is not backed up by data. VO2 max should be regarded as one of many variables involved in fitness, defined as increased work capacity across broad time and modal domains.

Read the article VO2 Max-Effort Lift

Comments on 200207

76 Comments

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Kang Gyeong Ho
May 2nd, 2022 at 11:08 am
Commented on: 200207

남(m)/46/171cm/95kg/220502/

12-9-6 reps for time of:

Deadlifts

Bar muscle-ups=>풀업+딥스

♀ 205 lb. ♂ 315 lb.=>100kg

Post time to comments. /

18분49초/

월요일 저녁와드

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Doug Brubacher
January 11th, 2022 at 2:39 am
Commented on: 200207

CFWUx3 sub 1mu for PUs/dips 10*45 10*135 6*185 6*185

17:12

Scaled 225dl

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Kury Akin
June 5th, 2020 at 2:25 pm
Commented on: 200207

9:08. T&G DL@105kg (12,9,6), ring MU as strict as possible (10,7,4) all singles as I have no depth to swing. Aimed for under 10 mins. Thanks Acevedo et al.

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Manchild Manchild
May 15th, 2020 at 5:16 pm
Commented on: 200207

@home, used 39# dumbbells, did:


2x deadlifts

bent-over rows

2x push-ups on dbs


11:36

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Nate Gordon
March 28th, 2020 at 1:41 am
Commented on: 200207

14:31

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kruph joy
April 3rd, 2020 at 11:30 pm

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Giuseppe Petrillo
March 3rd, 2020 at 9:51 am
Commented on: 200207

8:00 rx’d

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Jeff Chalfant
February 28th, 2020 at 8:19 pm
Commented on: 200207

7:46 rxd all deadlifts as dropped singles from a 1/2”-1” deficit. Muscle ups broken 5-4-3/4-3-2/3-2-1Almost entirely limited by my lungs here but muscleups got hard the last round too.


190/69”/40.9y

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Chase Hiland
February 24th, 2020 at 7:49 pm
Commented on: 200207

M/35/5'10/190


Rx'd 14:34


Been having a mental block slightly with my muscle-up efficiency. They were better than last time. Still took too long.

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John Clarke
February 20th, 2020 at 11:34 am
Commented on: 200207

12-9-6:

Dumbbell DL's - 75lb DB's


24-18-12:

Pullups

Hollow Rocks


7:27

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Moon Moonly
February 18th, 2020 at 9:48 pm
Commented on: 200207

HOW I GOT MY HUSBAND BACK!!! i want to say a very big thanks and appreciation to DR MAGBU ODIN for bringing back my husband who left I and the kids for almost two months. i am very much grateful to DR MAGBU ODIN. I pray God almighty give you the strength and wisdom to help more people having a similar problem like mine. for help, you can reach him on his email address: reunitingexspell@gmail.com WHATSAPP; +971552789067 he is very powerful and can solve any kind of problem below.


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Moonly

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Cy Azizi
February 18th, 2020 at 6:35 pm
Commented on: 200207

35:03. 275#, jumping

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Craig Horton
February 18th, 2020 at 10:48 am
Commented on: 200207

M/36/5’7”/165lb

RX

9:32

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Allan Smith
February 17th, 2020 at 6:22 pm
Commented on: 200207

15min

225lb DL

Ring LPulls and dips

Did some fales grip on the pulls as well

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Craig Horton
February 16th, 2020 at 11:19 am
Commented on: 200207

M/36/5’7”/75kg

RX

9:32

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Morgan Greene
February 14th, 2020 at 10:11 pm
Commented on: 200207

17:53 with only 2 bar MU in final round. Hvy DL crushes my MU capacity

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Coastie Nick
February 14th, 2020 at 12:37 am
Commented on: 200207

Rx’d 7:29


Beat last time of 19:40

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Philip Uemura
February 13th, 2020 at 10:43 pm
Commented on: 200207

14:08 did 225 Dead Lifts

strict pull ups

dips

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Nathaniel Robichaud
February 11th, 2020 at 9:38 pm
Commented on: 200207

8:12

Nowhere to do muscle ups, did strict pull-ups with dips, same rep scheme. 315lbs on deadlifts

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Viktor Wachtler
February 11th, 2020 at 8:05 pm
Commented on: 200207

First bench presses 5*40/50/60/70 3*80 AMRAP (4) 90kg

Then this WOD

Subbed for double 24kg kettlebell swings & ring MUs

12:56


43/1.78m/77kg

(edited)
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Joseph Alaimo
February 11th, 2020 at 5:23 pm
Commented on: 200207

7:10 rx

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Jim McCary
February 10th, 2020 at 3:14 am
Commented on: 200207

8:55


scaled to 185# DLs, pull ups and dips


M/39/6’2”/207

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Jade Teasdale
February 10th, 2020 at 1:53 am
Commented on: 200207

Oops! Ha ha! 😂 I took a quick glance & thought it was 21-15-9! The outside was wet & mushy (lots of snow melting) & my PU bar was 🥶! I didn’t want to get my plates & bar nasty so 21-15-9 BMU & air squats in 9:05! Should've been faster, but I was feeling sorry for myself! & I thought my hands would 💀!

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Alex Pham
February 9th, 2020 at 11:37 pm
Commented on: 200207

9:22

135-155-175# DL

Bar muscle up / chest to bar pull up 50 / 50 split

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Scott Wiedmeyer
February 9th, 2020 at 10:00 pm
Commented on: 200207

33 / M / 5'9" / 137lbs


50lb dumbbells deadlifts x12-9-6

Leg-assisted ring muscle-ups x9-6-3


13:00

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Bradley Haley
February 9th, 2020 at 6:01 pm
Commented on: 200207

22:30

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Bradley Haley
February 9th, 2020 at 6:02 pm

sub muscle ups for pull-ups and dips 1:1:1

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Eric Love
February 9th, 2020 at 5:41 pm
Commented on: 200207

9:34

modified to:

deadlift, 100kg

strict c2b

ring dips

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Ryan Cook
February 9th, 2020 at 3:34 pm
Commented on: 200207

Modified this a bit based on equipment available.

Deadlift became dumbbell loaded box jumps, 30# and 24" box

Bar muscle-ups

10m15s

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Jeffrey Howard
February 8th, 2020 at 10:56 pm
Commented on: 200207

9:57 - Rx

Need to really practice bar muscle-ups more. Very chicken wing-y. Practice before the workout was smooth, in the workout they fell apart. After the workout I did 3 banded bar muscle-ups working on an even pull for a 6-minute EMOM.

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Matthew Letarte
February 8th, 2020 at 9:08 pm
Commented on: 200207

10:39

24-18-12 Deadlift @ 135#

12-9-6 Bar MU


Singles for MU because I am on a low bar and can't swing. Kept DL light as I'm still watching the knee, feeling good though!

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Michael Bishop
February 8th, 2020 at 7:41 pm
Commented on: 200207

225#


Ring Muscle ups were 6,4,2 the set of 4 was unbroken it's been more than 3 months since I've done these


8:45

(edited)
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Michael Bishop
February 8th, 2020 at 7:59 pm

Did this with my grade nine, videogames playing son I think he enjoyed it

(edited)
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Scott MacArthur
February 8th, 2020 at 5:37 pm
Commented on: 200207

Changed up a little, still working up from month off and pneumonia. Did 205 DL, 24-18-12 pull-up/ring dip. Also added 200m run after each round.

14:11

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Claire Fiddian-Green
February 8th, 2020 at 3:09 pm
Commented on: 200207

12-9-6

Deadlifts 205#, kipping pull-ups, strict matador bar dips

8:54

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Hendrik Bünzen
February 8th, 2020 at 11:40 am
Commented on: 200207

19:06 rx’d

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Joseph Ybarra
February 8th, 2020 at 2:54 am
Commented on: 200207

M/19/160#/5'8"

Scaled to 225#

CTB

7:10

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Tripp Starling
February 7th, 2020 at 11:43 pm
Commented on: 200207

Scaled deadlift to 225#

bar muscle ups

12-9-6

7:58

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Heidi Storer
February 7th, 2020 at 11:21 pm
Commented on: 200207

6.58 75kg + banded strict pull-ups (true band)

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Shaun Stapleton
February 7th, 2020 at 10:20 pm
Commented on: 200207

35/195/5’9/M


Rx: 9:22

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Derek Eason
February 7th, 2020 at 10:17 pm
Commented on: 200207

Derek Eason

CrossFit Train 97333

Corvallis, Oregon



Rx 3:53



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Mike Andridge
February 7th, 2020 at 9:38 pm
Commented on: 200207

For my notes..

Warmed up with DL's and decided to change it up.

After about a month and a half with Jiu Jitsu classes and a new kind of

"good soreness" I'm still navigating what wod's I can do and maintain going to class.

Anyways-

4 rnds

20 med ball squat cleans w/20# ball

100' walking lunge

10 kb snatch rt arm-35#

10 kb snatch lft arm-35#

20 min flat.

m/49/175

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Tom Perry
February 7th, 2020 at 8:44 pm
Commented on: 200207

58 / 173


First, what happened to all the posters? We are barely getting any.


You people at Rx - AWESOME!


185# Deadlifts

2 pull-ups and 2 hand release push-ups for each MU

9:29


did this again 2 hours later but at 155#

8:26.

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Nicole Deaver
February 7th, 2020 at 8:25 pm
Commented on: 200207

14:34

12-9-6

Deadlifts (205-185-185#)

Pull-ups

Dips


I knew the deadlifts would be heavy but they were a struggle today. I got to the set of 9 and could barely get the bar off the ground. It was like I never lifted that weight before so I dropped to 185.


On a positive note the pull-ups felt great and "easy" today.

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Sebastien Fitzpatrick
February 7th, 2020 at 8:04 pm
Commented on: 200207

7:31 Rx

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Steven Odom
February 7th, 2020 at 8:03 pm
Commented on: 200207

Rx’ed

9:23

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Christian Simpson
February 7th, 2020 at 7:57 pm
Commented on: 200207

235# deadlift, close grip pull-up/ring dip 1:1 for MU


9:59

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Dyon Torrell
February 7th, 2020 at 7:39 pm
Commented on: 200207

4:27 Rx

Really wanted sub 4 minutes, but oh well.

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Matthew Letarte
February 8th, 2020 at 9:28 pm

Damn nice job

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Jon Wilson
February 7th, 2020 at 7:24 pm
Commented on: 200207

Dl@225

15:58

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Shane Azizi
February 7th, 2020 at 7:23 pm
Commented on: 200207

11:24 Rx

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Charlie Pokorny
February 7th, 2020 at 7:17 pm
Commented on: 200207

10:20

315 DL and Ring MU instead of Bar MU - garage set-up no good for Bar MU

Failed the last MU at 9:55 - argh!

And still - that's a nice WOD

m/51/5'11"/200#

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Eric O'Connor
February 7th, 2020 at 6:41 pm
Commented on: 200207

Although the loads are heavy and the skill demand is high, I can actually see higher level athletes completing this workout in under 5 minutes. A goal, I will use for my athletes, will be to complete the workout in under approximately 10 minutes. Here are some scaling thoughts:


Deadlift: The load is intended to be heavy, but manageable for each round. For my experienced athletes I will keep the load on the heavier side, where they will not be able to do all rounds unbroken, while newer athletes may use a load this on the lighter side, which might allow for rounds to be completed unbroken. 


Bar Muscle-ups: For affiliate athletes, I consider the volume of this movement to be relatively high and know that most of my athletes will need to scale. For athletes that have the capacity to complete 6+ bar muscle-ups consecutively, I will encourage an attempt at this movement as prescribed….knowing that I can scale during the workout if failed attempts are occurring. For my athletes that can perform bar muscle-ups, but will not be able to complete the reps per round in 3 sets or less, with short breaks, I will likely cut the volume in half or more. For those that cannot perform bar muscle-ups, I will try to replicate the movement as best as possible based on their current capacity. For some, this may be performing a band-assisted muscle-up from the high bars with the band attached to the foot in the same fashion as a band-assisted pull-up…..this is a difficult variation that can challenge most intermediate level athletes. Another modification, I will use today, is a band-assisted bar muscle-up with a barbell elevated a few feet off of the floor and secured to a power rack. This is a great option for those that might not be safe attempting banded bar muscle-ups on the high bars with an added benefit that athlete can use their feet to assist from the floor as needed. A youtube search for band-assisted bar muscle-up variations will show you both options. If I’m concerned about an athletes getting above the bar in any fashion I will modify the movement to some variation of a chest to bar pull-up. 

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Greg Fairbanks
February 7th, 2020 at 5:48 pm
Commented on: 200207

Sub 21-15-9

DL 155# bar

Burpees


9:57


Burps kill me. Blasted out last 9 in about 40 sec to just barely come in under 10 min

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Kevin Marshall
February 7th, 2020 at 5:13 pm
Commented on: 200207

Rx 8:21 fun fun wod

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Russell Albrycht
February 7th, 2020 at 4:23 pm
Commented on: 200207

Option 3, bar just below chest height. 9:35

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Hawk Rodriguez
February 7th, 2020 at 4:09 pm
Commented on: 200207

Did the new to CrossFit scale today... 9:38

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Stacey Thompkins
February 7th, 2020 at 4:07 pm
Commented on: 200207

M/45/6'2"/185#


Scaled to 275# the rest as rx'd

10:50...goal was sub 10 mins but had several missed MU reps in that last round that cost me time

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Jim Rix
February 7th, 2020 at 2:18 pm
Commented on: 200207

12-9-6 deadlifts with 235#

15-12-9 ring rows and ring dips

20-30 yards btwn bar and rings

7:33


141129: 7:16 with 220#, 5 yards btwn bar and rings


57/5’8”/160

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Terence Kealey
February 7th, 2020 at 2:15 pm
Commented on: Effects of Intermittent Fasting on Health, Aging, and Disease

Emily raises a good question, to which a full answer is that we probably don't know fully, though we speculate, but I wanted to make one simple point: the easiest way to benefit from these sorts of diet is to simply skip breakfast every morning and go to the gym instead (not having left the house without drinking a cup of black unsweetened coffee in my case.) Lunch at 12.00 noon say, and dinner at 7.30 pm, say, provides the 8 hour window--and the life-style change is so modest.

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Andrea Ferendeles
February 7th, 2020 at 11:48 am
Commented on: 200207

9.38 Rx

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Mja 204
February 7th, 2020 at 10:55 am
Commented on: 200207

Rx'd deadlift / scaled muscle ups to jumping muscle up on bar


6 mins 8s


Stupid decision to do 1st set of deadlift unbroken! Terrible place of deadlift singles after that 🤮

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Antonio Albano
February 7th, 2020 at 9:51 am
Commented on: 200207

Deadlift 80 kg

Muscle ups

16:28

I do Muscle ups One by one ...

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Jobst Olschewski
February 7th, 2020 at 8:00 am
Commented on: 200207

12.53 @120kg

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Steven Thunander
February 7th, 2020 at 4:18 am
Commented on: 200207

Globo scale: for bar muscleups, If they are not feasible due to setup sub either ring muscleups, or 21-15-9 reps of chest to bar or strict pullups and hollow rocks. Lots of Globos do not have overhead clearance for bar muscleups.

For deadlifts if without bumpers scale heavy but to something you can touch and go at least 10 reps fresh. If without a barbell today do 2x dumbbells single leg deadlifts, 15/12/9 each leg with a weight you can do with good form. If they are still too light, do 21-15-9 reps each leg. Hotel sub devils press 50/35lbs (or lat pulldown pullthroughs if you have a lat pulldown machine), hollow rocks, and dumbbell single leg deadlifts same weight dumbbells.

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Emily Kaplan
February 7th, 2020 at 3:13 am
Commented on: Effects of Intermittent Fasting on Health, Aging, and Disease

Great write up! One note and one question to get the discussion going ;-)


This review states:  “In the fed state, blood levels of ketone bodies are low, and in humans, they rise within 8 to 12 hours after the onset of fasting, reaching levels as high as 2 to 5 mM by 24 hours.” 


As someone who has been in a few competitive-ketone-finger-prick competition (I know I’m not alone here) I have to say it would be a massive win to get a reading of 2mM after 24 hours of fasting. After a 7 day fast I was at about 3.5mM. The literature supports this. The literature also suggests you have to get to 1mM to reap the benefits of fasting suggested here. Turns out the authors here made a big mistake. Someone in my house (and my fiercest competition in those blood ketones testing competitions) emailed the authors. They meant to write 0.2 to 0.5mM NOT 2 to 5mM. A MAJOR DIFFERENCE. They have said they will post a correction. But this begs the question, if you need to get to 1mM to see the benefits why are results here attributed after these shorter windows and lower readings?


Okay, last question:

In all these fasting studies the variable of what subjects ate in their feeding windows seems to be glaringly missing. Are we to believe that someone who eats highly processed carbs and does intermittent fasting sees the same benefits as someone eating a natural foods low-carb diet? How is this not an important part of the equation? Feels dangerous to suggest that simply restricting the times you eat protects against the quality of foods you eat. No?

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QiHui Xing
February 7th, 2020 at 2:59 am
Commented on: 200207
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Antoine Vial
February 7th, 2020 at 7:48 am

Hi, do you do an another training Everyday in more the Crossfit training?

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QiHui Xing
February 8th, 2020 at 4:21 am

YES. There was no other training for a long time, now there are additional trainings.

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Antoine Vial
February 11th, 2020 at 12:03 pm

Great, congratulation, good score!

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Juan Acevedo
February 7th, 2020 at 1:35 am
Commented on: 200207

INTENDED STIMULUS

.

Delicious! Yes! This is awesome. Not so long ago, the common belief was that you could not be good at gymnastics and lift heavy weights. Thanks to CrossFit, we know how limiting that belief is and how untrue. In this workout we celebrate that significant contribution to the world of fitness. You should consider three things today. We want a massive load on the deadlifts, a considerable number of bar muscle-ups, AND a short time. That last one is a doozy. We want this workout in the 8-10 minute window, and of course, we want great mechanics, which means there might be some adjusting needed. For the deadlifts choose a weight you can confidently cycle unbroken for 12+ repetitions when fresh. For the bar muscle-ups assist the movement or modify the number of reps so that you can keep up a good cadence in every set. Set yourself up so that you can get the first round of muscle-ups under 1:30. What you don't want is to be reduced to singles on the first round for neither movement. If modifying the muscle ups today, practicing going over the bar and kip swings is a super productive scale, try it.


Get ready to feel super fit. This is a bad-ass workout, attack it as such! Today repeat in your head every time you get to wither bar: I AM GETTING FIT AF!


OPTION 1

For time:

12 Deadlifts

10 Bar Muscle-ups

9 Deadlifts

7 Bar Muscle-ups

6 Deadlifts

4 Bar Muscle-ups


♀ 175 lb.♂ 265 lb.


WORLOAD REDUCTION: 15 % Total 


▶ OPTION 2

12-9-6 reps for time of:

Deadlifts

Jumping Bar Muscle-ups*

Kip Swings


♀ 155 lb.♂ 225 lb.



*Set up a box so that the pull-up bar is at head height


WORKLOAD REDUCTION: ~30 % Total 


▶ OPTION 3

12-9-6 reps for time of:

Deadlifts

Out of the pool Drill

Kip Swings


♀ 125 lb.♂ 175 lb.



*Set up a box so that the pull-up bar is at head height


WORKLOAD REDUCTION: ~45 % Total 

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David Swicegood
March 7th, 2020 at 3:11 pm

▶ OPTION 2

12-9-6 reps for time of:

Deadlifts

Jumping Bar Muscle-ups*

Kip Swings


♀ 155 lb.♂ 225 lb.


Did 225 to start but that was too much. Stepped down to 205. Killed my grip so I couldn’t do that kips but that’s ok. Went heavy and that felt good! Good back engagement on the muscle ups too. Great workout.


No idea the time cus I had to do all deadlifts then all MU due to my gym layout and not wanting to tie up a bunch of areas from other ppl.

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Jerry Doherty
February 7th, 2020 at 1:28 am
Commented on: 200207

Back at it - hardest part of the workout, is getting the procrastination thoughts out of my head and just do it!!!


M/44/Too heavy


Scaled DLs 135#

Scaled muscle ups - Ring Rows w/ box dips


See you tomorrow!!!

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Bryan Rosen
February 7th, 2020 at 1:27 am
Commented on: 200207

Warm up for 200207:

GENERAL WARM-UP


2 rounds of:

300/250-m row

10 PVC pass-throughs

10 push-ups

10 hip extensions on a GHD

10 straight-arm banded lat pull-downs


SPECIFIC WARM-UP


Bar muscle-up

2 sets of 5 kip swings

2 sets of 2 kip swings + 1 kip

2 sets of 2 kip swings + 1 chest-to-bar pull-up


2 minutes of attempting or practicing bar muscle-ups


Deadlift

Perform the following progression with an empty barbell:

10 tempo stiff-legged deadlifts (3-seconds down, 3-seconds up)

5 deadlifts from above the knee

5 deadlifts


Build-up


Build up to working weight by completing 5 sets of 3 reps, increasing in load each set. Perform 2 reps of intended muscle-up variation after sets 2 and 4.

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Chris Sinagoga
February 7th, 2020 at 1:12 am
Commented on: 200207

Champions Club Scaling Notes


RANT

For workouts like this, don't be afraid to change the reps/weight in the middle of the thing. I did 225 on the set of 12, then 275 on the set of 9, then 315 on the set of 6. I also did 9-6-4 on the muscle-ups (ring, not bar) with every intent on doing 3 my last round but fixed something on my kip so did another rep just because. Some workouts are meant to be games (benchmarks) and some are meant to be practices. Your call which ones you want to be which.


PURPOSE

Mix two ends of the CrossFit extreme (heavy lifting and gymnastics) to see who has a good capacity in both, not specialized on one.


NEW TO CROSSFIT SCALE

21-15-9 reps for time of:

Deadlifts

Burpees

*practice pull-ups/dips/muscle-up progressions in warmup


TRAINING SCALE

Scale whichever end you are not as good at so you can keep the intensity high.


PRACTICE SCALE

Closest to as rx'd as possible, even if it slows you down.


INJURY SCALE

So here you have squatting, midline stability, pulling, core to extremity, pushing, clearing an obstacle. Pick 3 movements you can do out of those categories and use a descending rep scheme. The exact numbers depend on the difficulty/weight of the movement.


GROUP SCALE

Probably New to CrossFit Scale


WARMUP

Hip extension

Jump rope

Dip

Handstand

Plank


GENERAL FEAR LEVEL: 7 if you can do both movements really well, 6 or 5 if you're mortal

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Brian Louchis
February 7th, 2020 at 4:18 am

Also last prescribed on 150621:

https://www.crossfit.com/workout/2015/06/21#/comments

(edited)
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