CrossFit | 200215
Saturday

200215

Workout of the Day

62

4 rounds for time of:

30 GHD sit-ups
30 hip extensions
100-ft. handstand walk

Post time to comments. | Compare to 180219.

Hip Musculature, Part 1

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The Hip, part 1
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Comments on 200215

69 Comments

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Kury Akin
June 12th, 2020 at 2:22 pm
Commented on: 200215

14:55 4R of 15 K2E, 15 DL@55kg, 60' seal walk

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Manchild Manchild
May 11th, 2020 at 4:41 pm
Commented on: 200215

@home, subbed, with 29# dumbbells:


1-minute plank

15 db rows

10 shoulder presses


15:53

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Nate Gordon
April 1st, 2020 at 4:57 pm
Commented on: 200215

subbed handstand taps x 100

27:06

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Manchild Manchild
March 12th, 2020 at 4:38 pm
Commented on: 200215

15 KTEs

15 deadlifts, 50# dbs

5 wall walks


14:13

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Nathan Hanks
March 7th, 2020 at 11:58 pm
Commented on: 200215

28:32

4 rounds

30 GHD situps

20 hip extensions

5 wall walks with 10s hold at top

100’ bear crawl

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Jeff Chalfant
March 7th, 2020 at 10:00 pm
Commented on: 200215

34:07 rx’d. This might be the most handstand walking I’ve done in a WOD. 10’ increments in garage. Only missed and had to finish 2 or 3 out of 40 walks. Found starting a walk every :30 was perfect in rounds 3 and 4. Rounds 1 and 2 unbroken on ghd and rounds 3 and 4 Took 1-2 short breaks. Situps really got the quads burning!

Slight headache now...

Last time was around 21 minutes but with only 20/20/50’ per round.


194/40/69”

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Giuseppe Petrillo
March 1st, 2020 at 2:56 pm
Commented on: 200215

24:35 sit ups, goodmorning (27kg), hsw

(edited)
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Chase Hiland
February 26th, 2020 at 9:09 pm
Commented on: 200215

M/35/5'10"/190


Rx'd 20:06


Got through my GHDs a lot faster than I thought I would. Practice on these does wonders.

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Cy Azizi
February 24th, 2020 at 6:49 pm
Commented on: 200215

34:45. Scaled to 10 wall walks

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Joseph Alaimo
February 19th, 2020 at 6:21 pm
Commented on: 200215

35:00 rx

shared ghd with friends and had fun with it.

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Geoffroy Castelnau
February 19th, 2020 at 7:26 am
Commented on: 200215

26:49

Scaled/subbed to : 30 straight leg sit ups / 30 banded good mornings / 60 seconds arrested superman / 2 box “around the world” walks / 30 box alternating shifts & lifts

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Guston Rankin
February 19th, 2020 at 7:25 am
Commented on: 200215

RX

23:22

Forearms are killing after doing the back roll to support practice with a band over the rings. Still, was able to get through. Fun gymnastic WOD.

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Alex Pham
February 18th, 2020 at 8:02 pm
Commented on: 200215

35:11

30 lb weighted situps and hip extensions

5 wall walks + hold for 10 sec per rd

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Katina Thornton
February 18th, 2020 at 4:39 pm
Commented on: Do Artificial Sweeteners Contribute to T2DM?

Dr. Eades, I find this topic particularly intriguing, notwithstanding Dr. Feinman's hesitations. It does not make sense that NAS could covertly circulate through the body without so much as a hormonal nod. I agree that more needs to be done, but in the mean time, I will choose to avoid NAS, just as I choose to avoid the sugar sweeteners. For if no good comes from the authentic molecule, what good can possibly come from its imposter? I simply have no interest in training my body to crave and expect sweetness.

I'm looking forward to more of your postulations!

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Mary Dan Eades
February 18th, 2020 at 5:29 pm

Dr. Thornton - so appreciate your input! And I couldn't agree more. One of the biggest 'de-railers' of nutritional rehabilitation we've seen in our years of caring for folks with metabolic issues on a low carb dietary regimen is the desire to replace erstwhile sugary junk food with fake sweet junk food. It's still, in the end, empty junk. We have been complicit over the years, to a degree, by offering some recipes for NAS sweetened alternatives for sweet treats. We've always maintained that paleo humans rarely had any access to concentrated sweetness and that constantly bombarding the sweet receptors with intense sweet dulls their sensibilities, whether caloric (ie sugar) or fake (ie NAS). And that sharply limiting or avoiding concentrated/intense sweet stimulation would finally let the natural sweetness of such foods as green beans and almonds and even ribeye fat shine through. But in our defense, when we've offered alternative sweets, we've always done so with a heapin' helpin' of the caveat that they were intended for prudent, occasional consumption and not to be a license to graze or gorge on them regularly. Therein lies the big danger to nutritional success and healing -- the myth of the license to eat -- as if using NAS makes it 'free food'! It's not. There is no doubt that the best, most healthful course of action is yours -- avoid concentrated sweets, real or imaginary!

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Morgan Greene
February 18th, 2020 at 1:32 pm
Commented on: 200215

subbed 70 hand lifts each round supported by wall: 15:09

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Antonio Albano
February 18th, 2020 at 9:55 am
Commented on: 200215

30 ghd sit ups

30 hip Ext

30 mt bear crawl

Time 21'06"

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Jeffrey Howard
February 17th, 2020 at 6:31 pm
Commented on: 200215

24:04 - Rx

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Christian Simpson
February 17th, 2020 at 6:26 pm
Commented on: 200215

No GHD, Sc 15 bench situps 15 an wheel, 30 bench back ext, 5 wall walks


26:40

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Viktor Wachtler
February 17th, 2020 at 5:50 pm
Commented on: 200215

Scaled, subbed:

Sit-ups & hip extensions on paralell bars

1st round: HS walk (4 steps is my current max)

2nd round 100 shouder taps

3rd-4th rounds bear walks

20:51

43/1.78m/77kg

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Matthew Letarte
February 17th, 2020 at 2:18 pm
Commented on: 200215

3 rounds 20:50

30 GHD off bench

30 ext off bench

5 sec freestanding HS (or 5 attempts)

5 x wall walks w/5 sec hold

5 sec freestanding HS (or 5 attempts)

Floor was so sweaty after 3 rounds I couldn't do wall walks lol

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Baris Gungor
February 17th, 2020 at 8:22 am
Commented on: 200215

27:30 RX

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Shane Azizi
February 16th, 2020 at 4:44 pm
Commented on: 200215

45:32 Rx

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Tomasz Rumiński
February 16th, 2020 at 2:17 pm
Commented on: 200215

19:04 Rx


I had to split handstand walks each round to 4x7,5m, because my gym is so short. Great workout though, my legs were glad that I have to walk on my hands after back extensions.

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John Clarke
February 16th, 2020 at 1:33 pm
Commented on: 200215

4 rounds:


30 hollow rocks

30 back extension

1 minute HS hold


17:10

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Jade Teasdale
February 16th, 2020 at 12:58 am
Commented on: 200215

No GHD! SU & Superman's! 30 of each & 100’ HSW! Every 50’ a break & turn around! 17:00

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Emily Kaplan
February 16th, 2020 at 12:11 am
Commented on: Do Artificial Sweeteners Contribute to T2DM?

Thank you Dr. Eades. Great post. I wondered if those wearing a CHM see any spike with artificial sweeteners? That would be a clear indication that the body was having a similar response. Thanks, Em

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Mary Dan Eades
February 18th, 2020 at 5:14 pm

Emily Kaplan - If you're talking about a Continuous Glucose Monitor, I don't have any published data at my fingertips, but Mike and I did both wear one for two weeks last month just to see what happened with various things we ate and--in our n=2--we didn't notice any increase in glucose from use of artificial sweeteners (stevia/erythritol) alone. That sort of jives with the published data that suggest that there is little response of blood sugar from NAS alone, but that they potentiate the hyperglycemic effects of other sources of glucose (starch or sugar) taken in at the same time. So the old 'donut with a diet coke' rationale of reducing the overall amount of sugar would clearly not be an ideal solution! (Ha!)

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Steve Day
February 15th, 2020 at 10:54 pm
Commented on: 200215

23:30

1st 3 rounds Rx

4th round did half...15 ghdsu, 15 hip extensions, 50 foot hs walk

That was a lot of time upside down. I think I'm going to feel this tomorrow.


Rachel: 4 rounds of 10 ab mat su, 10 hip extensions, 10 sec hs hold

9:30

(edited)
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Michael Marleau
February 15th, 2020 at 10:44 pm
Commented on: 200215

4 rounds for time of:

30 GHD sit-ups

30 hip extensions

100-ft. handstand walk


33:00

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Michael Bishop
February 15th, 2020 at 10:27 pm
Commented on: 200215

Only did 50 hand stand hand lifts for the handstand walks


19:14

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Troy Bruun
February 15th, 2020 at 9:38 pm
Commented on: 200215

14:29


(Slowly getting back into it after meniscus surgery)


30 abmat straight leg sit-ups with 13lb KB overhead

30 Good Morning with 13b KB behind head

100ft bear crawl slow pace

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James W Bobo II
February 15th, 2020 at 8:04 pm
Commented on: 200215

M/36/165


Modified as follows:


30 two-count flutter kicks

30 back extensions

50 ft handstand walk


22:40

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Eric Love
February 15th, 2020 at 7:53 pm
Commented on: 200215

32:30rx


these were the wods i used to skip in the early days, now I relish them. I suppose because now I can finally do them. 10 yrs later

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Charlie Pokorny
February 15th, 2020 at 7:23 pm
Commented on: 200215

26:49 Rx

with a 40-m jog between the GHD in the garage and the HSW "station" (hallway in the house)

Fun WOD. All HSW in 10-ft segments

m/51/5'11"/200#

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Mike Andridge
February 15th, 2020 at 7:22 pm
Commented on: 200215

Subbed-appropriately

Filthy 50'ish

50 box step ups 24"

50 jumping pull ups

50 kbs 35#

50 wlking lunges

50 knee to chest

50 push press 45#

50 back ext

50 wb 20# to 9 1/2'

50 burpees--took me about 6 min :(

50 DU

31:25

m/50/175

This is a pr for me--with the least amount of scaling from previous years.

15 degrees in the garage, wouldn't celebrate 50 any other way:)

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Charlie Pokorny
February 15th, 2020 at 7:27 pm

Happy birthday Mike!

And congratulations on the progress!

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Jade Teasdale
February 16th, 2020 at 12:55 am

I want to be able to celebrate 50 like that! 👍🏽😎 Keep Killing It!

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Tripp Starling
February 15th, 2020 at 7:20 pm
Commented on: 200215

Juan option 2 w/ hs walk

23:20

(edited)
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Steven Odom
February 15th, 2020 at 7:11 pm
Commented on: 200215

Rx’ed

13:54 unbroken


I had to adjust the GHD between sit-ups and extensions. Pretty tight from the past few days of GHD’s in my workouts.

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Charlie Pokorny
February 15th, 2020 at 7:25 pm

Nice work!

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Mja 204
February 15th, 2020 at 6:38 pm
Commented on: 200215

Well this WOD found me out. Had to scale most of it.


GHD sit ups to parallel / back extension Rx / seal walks 100ft


13mins 30s

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Jim Rix
February 15th, 2020 at 6:36 pm
Commented on: 200215

Scaled to

30-25-25-20 GHD sit-ups and hip extensions

5 wall walks, 5 count pause at the top of the handstand

27:36

That sucked. I’m gonna be dragging all day.


57/5’8”/160

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Dave DeCoste
February 15th, 2020 at 5:57 pm
Commented on: 200215

26:33 Rx

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Rebecca Gussiaas
February 15th, 2020 at 5:56 pm
Commented on: 200215

so I redid yesterdays WOD with CORRECT distances

19:51 with 20lb dumbbells, it didn't occur to me to kinda run on the farmer carry, so I feel like I could have gone much fast


Today:

21:51

No GHD at my gym, so I subbed butterfly situps and I can't handstand walk so I subbed a bear crawl.

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Kevin Marshall
February 15th, 2020 at 5:42 pm
Commented on: 200215

Had to readjust wodnand scale bc no GHD machine but had a hip extension one so did

4 RFT of

30 hip extensions

30 V-ups

100 ft HSW

37:45

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Kevin Marshall
February 15th, 2020 at 5:43 pm

Also had a small space at globo gym so was 10' turn around chewed up a lot of time I think

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Michael Arko
February 15th, 2020 at 4:32 pm
Commented on: 200215

100 wall-facing shoulder taps in place of 100’ handstand walk

31:29


Got the pukies from being upside down that long!

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John Rossetti
February 15th, 2020 at 4:25 pm
Commented on: 200215

55 YOM 5’6” 218


scaled 4 Rounds

15 GDH Sit ups

15 GDH Back Extensions

50 Ft Bear Crawl


24:55. First Time on a GDH Machine. Achieved full range of motion for me


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Claire Fiddian-Green
February 15th, 2020 at 2:56 pm
Commented on: 200215

3 rounds in 26:39:

30 GHD sit-ups, 20 GHD hip extensions + 10 barbell good mornings, 10 wall walks with 10-second hold each rep.

That’s my first time doing GHD hip extensions and they wrecked me, so I stopped after 3 rounds of today’s workout.

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Hendrik Bünzen
February 15th, 2020 at 2:50 pm
Commented on: 200215

24:50 scaled to 1min. HS-Hold other rx’d

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Andrea Ferendeles
February 15th, 2020 at 2:38 pm
Commented on: 200215

32' (10 wall wall 10" hsh each)

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Nathan clukey
February 15th, 2020 at 2:03 pm
Commented on: 200215

Managed to get 3 rounds subbing wall walks. Felt closer to HSW than ever!

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Sebastien Fitzpatrick
February 15th, 2020 at 1:58 pm
Commented on: 200215

25:25 Rx (2:53 PR)

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Nicole Deaver
February 15th, 2020 at 1:55 pm
Commented on: 200215

19:17

4 Rds

30 Incline sit-ups

30 Good Mornings (45#)

10 Wall Walks


Compare to: 19:47

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Eric O'Connor
February 15th, 2020 at 7:21 am
Commented on: 200215

Not only will the GHD sit-ups and hip extensions place a huge demand on the core musculature, but these movements will also increase the difficulty of the handstand walk to a large degree. I expect faster times to be close to 15-17 minutes and I think a good goal is to be done in under 20-25 minutes. Here are some scaling thoughts:


GHD Sit-ups- The volume of this movement is high. I take a very cautious approach with GHD sit-ups.  As a general guideline, I will have experienced athletes attempt this movement as prescribed if I’m confident that they will be able to handle the volume and they have a had recent exposure to the movement….this will be a rare instance today.  For experienced athletes that have not had recent exposure to the movement, I will most likely scale to a ½ range of motion GHD sit-up, where they lower their torso parallel to the floor. I may also have these athletes reduce the volume in half and perform the movement at the prescribed range of motion. For athletes that are new or de-conditioned, I will most likely modify the movement to a straight-leg abmat sit-up, where the finish position is achieved when the hands touch the toes. Beyond the movement modifications, most will still need a reduction in reps.


Hip Extensions: The overall volume is high and will be very difficult to achieve unbroken. I will have a lot of my experienced athletes attempt this movement as prescribed. For newer or de-conditioned athletes, I will reduce the reps per round. If I am limited on equipment, I will attempt to utilize another movement that is replicates the function of the hip extension (hip flexion/extension, static trunk, minimal knee flexion). I will use a barbell or banded good morning at a controlled speed, a light Romanian deadlift, or some other hinging dominant movement today.


Handstand walk- The volume of handstand walking is fairly high and the skill demand of this movement is high as well. Many of my athletes will need to modify the movement to maintain the stimulus. For athletes that have the capacity to handstand walk, but cannot achieve consistent 25ft efforts, I will have them reduce the distance or limit them to 6-7 attempts each round. Other options I will provide today are: handstand shoulder taps, “around the worlds” on a box, and plank shoulder taps. I will assign reps/distance on an individual basis that will allow for successful completion in 2-3 sets.

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QiHui Xing
February 15th, 2020 at 3:54 am
Commented on: 200215
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Chris Sinagoga
February 15th, 2020 at 3:25 am
Commented on: 200215

Champions Club Scaling Notes


RANT

I absolutely bonked on this one. That probably hasn't happened since that Tabata thruster/rest in the bottom of the squat workout. I just could not do the handstand walks for the life of me, so I decided to do Ricky Reps in the middle of the first round. One of Carl Paoli's main principles of progression is changing orientation. Well, this workout takes us in about as many different orientations as possible. I am embarrassed to say I felt uncoordinated.


PURPOSE

Challenge midline stamina in as many different orientations as possible.


NEW TO CROSSFIT SCALE

AMRAP in 15 minutes of:

20 squats

:20 L-sit

:20 handstand hold


TRAINING SCALE

Sub squats for hip extensions, L-sits for GHD sit-ups, handstand holds for hs walks


PRACTICE SCALE

As is - use a spotter for handstand walks if needed, or walk from a pike position (hips move before arms)


GROUP SCALE

This is tricky for most because there is a lot of benefit from the coordination of these movements, but not a lot of gyms have enough GHDs to go around. I'd at least try and keep the handstand walks honest by doing teams of 3 with 4 stations: squat, L-sit, sit-up, handstand walk. Rotate through the first 3 exercises until everyone does time at each, then everyone on the hs walk at once - two people spotting and one person walking.


INJURY SCALE

Pick one shoulder-heavy movement and two static holds for the midline and make an AMRAP out of it.


WARMUP

Squat

Kip

Jump rope

Kb swing - core to extremity prep for GHD sit-up and hip extension

[insert thing you suck at]


GENERAL FEAR LEVEL: 4

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Jim Rix
February 15th, 2020 at 6:37 pm

Chris, can you post a link to a Ricky rep demo?

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Chris Sinagoga
February 16th, 2020 at 2:45 am

It's not an exercise, but a way of doing any exercise. Just do that thing until you feel you've had enough for that round then move on. Here's the original post from our site (w/f safe)


Coach's Corner: Introducing the Ricky Reps


Does not work well for workouts that are meant for testing/retesting. Works really well for practice.

(edited)
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Steven Thunander
February 15th, 2020 at 3:21 am
Commented on: 200215

Globo scale: If you do not have a GHD or Roman chair sub either weighted abmat situps or incline board situps. For the hip extensions a back extension device will work, otherwise sub in supermans and moderate to heavy banded good mornings. A homemade GHD for situps can be made with a bench or exercise ball and dumbbells. If using a bench sit perpendicular on the bench with your feet under the dumbbells and do a situp until your head nearly hits the floor. If possible elevate the bench with weight plates. If that doesn't work sub as indicated above. Also sub or scale back if you do not do GHD situps frequently. For handstand walk if you need to measure the floor and do back and forths until you reach 100 feet. If HS Walk is unfeasible do 10 wall walks per round, with a 10 second hs hold at the top. If that doesn't work or is banned by your Globo do 200ft bear crawls per round.

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Richard Feinman
February 15th, 2020 at 2:43 am
Commented on: Do Artificial Sweeteners Contribute to T2DM?

Excellent post but I disagree that there is anything here. Your skepticism is on target but too restrained. A bunch of meaningless studies is not cause for timing up people pursuing somebody's obsession with "unnatural."  I'm also surprised that you reported relative risk which, in these kinds of studies, is universally accepted as grossly misleading. 


Also, these kinds of associations are two-tailed, that is, with the low odds ratios (and no experimental reason to thi,nk there is harm) there is close to 50:50 chance of risk with NAS and low-NAS. (An OR of 1.5 is 60:40 odds). The people who got disease on low-NAS may have gotten sick BECAUSE they avoided NAS. How could that be? Well, those are the people who didn[t give up sugar. More generally, people may not know that they are insulin-resistant, but may be aware that they react poorly to sugar, possibly by gaining weight. They may be the people most susceptible, for genetic or other reasons, to diabetes. There may be a risk in NAS but there may also be a risk for people who are sugar-sensitive, in low-NAS. In my view, where we are on NAS is at 0. 


On the other hand, let me add to your interesting stories, one that is probably apocryphal (I can't remember where I heard it). Most of the NAS's have been discovered, like cyclamates, by accident. So, the product chemist brought a sample of his latest product -- glue or some industrial product -- to the supervisor who told him to test it. According to the legend, the supervisor had a Scottish accent and the chemist thought he said "taste it."

(edited)
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Mary Dan Eades
February 15th, 2020 at 5:32 pm

Many thanks to Dr. Feinman for contributing his thoughts on this piece. And I especially enjoyed his final 'serendipity' story! As to the meat of the argument, he points to exactly what I was trying to say (and maybe didn't succeed) when I specifically called out that the results reported were relative risk, and that if you looked at the absolute risk it wasn't nearly as impressive, as well as my concluding point, which was "Does any of this prove causation? No, not yet, but it offers up some intriguing direct clinical laboratory support for these theories, which beg for more study." I wasn't attempting to assert that there was proof of this correlation's being a cause, only that there was a reason to question and look further.

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Juan Acevedo
February 15th, 2020 at 2:28 am
Commented on: 200215

INTENDED STIMULUS

.

There is one clear intent today: make your core better. Violent closing of the hips, followed by an aggressive opening, followed by a movement that rewards stabilization of the whole body at the hip joint. Open, close, and hold. Yes, this is fucking gorgeous. Today we are looking for a significant number of reps on the GHD movements and long distance on the walk. However, keep in mind that capacity in these movements varies greatly from athlete to athlete. If you are used to the GHD, pick a number of sit-ups you think you could do with at most two breaks for the four rounds. Let the sit-ups determine the number of hip extensions. For the handstand walk, choose a distance you can complete with at most two breaks when fresh if you were to go for it. This workout is a long grind that will get pretty burny, and way more sweaty than you think. If you are not used to the GHD machine, or you don't have access to one, banded sit-ups or regular AbMat sit-ups are good options. A combination of an arrested superman with good mornings will be a great modification for the hip extensions if you need one. For the handstand walks, a mix of a horizontal traveling movement with a vertical shift and lifts drill would be the best way to go. In this one, commit to moving with intention.     


▶ OPTION 1

4 rounds for time of:

25 GHD sit-ups

25 hip extensions

75-ft. handstand walk


▶ OPTION 2

4 rounds for time of:

25 banded sit-ups

25 banded good mornings

50 seconds arrested superman

50-ft. handstand walk or 50-ft. seal walk + facing the wall shifts and lifts


▶ OPTION 3

4 rounds for time of:

25 AbMat Sit-ups

25 banded good mornings

25 seconds arrested superman

50-ft. bear walk with or without sliders

25 plank or box shifts and lifts per arm


WOD PLAYLIST

(edited)
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Richard Feinman
February 15th, 2020 at 4:06 am

What is GHD?

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Matthew Letarte
February 15th, 2020 at 12:53 pm

Glute Ham Developer - it's an exercise "machine"

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Edisson Samaniego
February 19th, 2020 at 3:29 am

Great 🤘

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Bryan Rosen
February 15th, 2020 at 1:18 am
Commented on: 200215

GENERAL WARM-UP


2 rounds of:

15 PVC pass-throughs

15 hollow rocks

25-ft bear crawl forwards

25-ft bear crawl backwards

2-3 wall walks


SPECIFIC WARM-UP


Handstand walk + GHD sit-up

EMOM 8 minutes

Odd minute:


1. 1 wall walk + 15-second handstand hold

3. 1 wall walk + 10 alt. shoulder taps

5. 1 wall walk + 5-ft handstand walk (attempt)

7. 30-seconds of handstand walking practice


Even minute:

2. 30-seconds of sit-ups

4. 30-seconds of GHD hollow hold

6. 30-seconds of GHD sit-up to parallel

8. 30-seconds of GHD sit-ups


Hip extension

3 sets of 3 reps of each:

1/4 hip extension + hip extension to parallel + full range of motion hip extension


Practice round:

2 GHD sit-ups

2 hip extensions

5-ft handstand walk

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Jeffrey Howard
February 15th, 2020 at 1:04 am
Commented on: Hip Musculature, Part 1

Nice, on a GHD day, too.

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