CrossFit | 200217
Monday

200217

Workout of the Day

42

Practice backward roll to support on rings

Then,
Row 750 m for time

Post row time to comments.

Muscle Damage for Size and Strength?

5

What is the mechanism behind muscle growth? The exercise-induced muscle damage (EIMD) hypothesis posits intense exercise causes damage to muscle fibers, which then repair and adapt to better tolerate future exposure to stress. Eccentric training is thought to be particularly effective in stimulating hypertrophy (muscle growth). Tyler Hass discusses related studies and evaluates popular theories about promoting muscle growth.

Read MoreMuscle Damage for Size and Strength?

Comments on 200217

68 Comments

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Kury Akin
June 13th, 2020 at 1:47 pm
Commented on: 200217

Progressed up from option 3 to option 1 using a bar slipped through the rings and then a strap slipped through. Not enough depth for swings. I managed to get up to support with bar but not rings. Inverted tuck pulls were difficult.


2:56 sub 25 sdlhp@22.5kg + 25 burpees

(edited)
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Manchild Manchild
April 16th, 2020 at 7:31 pm
Commented on: 200217

practices back holds on chairs (at home)

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Jeff Chalfant
March 9th, 2020 at 11:50 pm
Commented on: 200217

Not a chance! Subscap. hurts when trying to simply do a strict muscleup. Did a couple negative reps. Almost did one with a band but my fear of pain limited commitment so I did 4-5 sets of 1 pull to front lever+1 skin the cat+1 brief front lever+skin the cat+single leg front lever each leg+skin the cat


2:31.6 last time 2:31. Hiked 5 miles yesterday and hammies are feeling the ghd today.

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Giuseppe Petrillo
March 5th, 2020 at 10:41 am
Commented on: 200217

Done

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Cy Azizi
February 25th, 2020 at 6:29 pm
Commented on: 200217

2:45.5

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Guston Rankin
February 19th, 2020 at 7:28 am
Commented on: 200217

2:18.5 on the 750m row. Anyone else's forearms hurt from practicing the back roll? I used a band across the rings and did a total of maybe 10 repetitions as practice. Same thing has happened before. Want to know what I can to do practice this skill without upsetting my forearms every time. Feels like the bone got twisted or something.

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James W Bobo II
February 18th, 2020 at 11:32 pm
Commented on: 200217

M/36/165


I was able to get one back roll to support. Much, much harder than it looks. And quiet intimidating too. Glad I didn’t give up. Shoulders and elbows are hurting a bit today though.


Biked 1 mile on 2:16 (no rower available).

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Jeffrey Howard
February 18th, 2020 at 2:43 pm
Commented on: 200217

Practiced a lot of ring movements

2:38 row

Last was 2:34

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Noel Rodríguez
February 18th, 2020 at 1:24 pm
Commented on: Course Photos | Feb. 10-16, 2020

Experiencia brutal en Santander. Chad, Candice y Jose hacen un gran equipo y explican todo con mucha precisión y haciéndolo todo muy fácil. Además, Chad nos hacía las clases muy divertidas con sus chistes!

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Candice Theron
February 18th, 2020 at 10:10 pm

Thanks Noel, awesome to meet you!!

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Andrew Hendel
February 18th, 2020 at 1:10 pm
Commented on: Muscle Damage for Size and Strength?

How does the hypertrophic response differ between men and women? Telling women muscles are going to get larger is a tough sell. It would be awesome to get a more scientific reaction to hypertrophism (is that a word?) between sexes.

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David Mitchell
February 18th, 2020 at 11:27 am
Commented on: 200217


(edited)
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Martina Laciková
February 18th, 2020 at 10:52 am
Commented on: Course Photos | Feb. 10-16, 2020

Great weekend at Metronome Crossfit in Prague! First ever CF-L1 in Czech republic! Awesome Instructors, great group of people I really enjoyed it!:)

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Antonio Albano
February 18th, 2020 at 9:53 am
Commented on: 200217

Pratice Rings

5x5 tuck body row

5xmax l sit hold

5xt skin the cat

Row time 3:18

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Viktor Wachtler
February 18th, 2020 at 8:08 am
Commented on: 200217

First I did my benching for Tuesday: 5 reps of 40/50/60/70/80kgs


Then I did some skin the cats on the TRX (no rings available), then I did some bar backward rolls.


Row subbed for 600m run: 2:12


44/1.78m/77kg

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Tripp Starling
February 18th, 2020 at 1:47 am
Commented on: 200217

750 meter row 2:35

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Julio Cobos
February 18th, 2020 at 1:45 am
Commented on: Course Photos | Feb. 10-16, 2020

El curso CFL1 en @mobiuscrossfit Cancún fue simplemente !GENIAL!

wow aprendí muchísimo: teoría, práctica, pláticas, fundamentos, movimientos, drills, nuevos amigos, por qué esta comunidad se hace más grande y que el tubo de pvc puede ser más pesado de lo que parece : )


Ojalá el curso hubiera durado más tiempo :(

Gracias totales mis coaches: Tefy Escudero y Carlos Andrade : ) son lo máximo! ¡Se merecen un monumento en la entrada de los crossfit HQ!


" CFL1 course at mobius crossfit was just great. Life-changer for me.

omg! i learned a ton of new things: theoretical, practices, talks, fundationals, movements, drils, new friends, why this community is going bigger, and someway the pvc pipe could felts heavier haha.


I wish it was longer (more days to learn)

Thanks a lot for my coaches: Tefy Escudero & Carlos Andrade. YOU ROCK !

they really deserve a monument at crossfit hq entrance LOL!



I hope i´ll see you soon

Best Regards


"Get Better Every Day".


Best regards

Julius (the professor)

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Carlos Andrade
February 19th, 2020 at 1:33 pm

Julius!

Fue un gusto enorme conocerte, gracias por toda la buena onda!

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Steven Odom
February 18th, 2020 at 1:23 am
Commented on: 200217

Row 750 for time:

=2:39

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Tomasz Rumiński
February 18th, 2020 at 12:00 am
Commented on: 200217

I've been practicing for about 2 hours and finally I made it on high rings! I'm fired up and proud of myself I didn't give up and kept trying. I watched tutorial on youtube from Dogtown Crossfit and used all the drills presented in the video.


Row 750m

time 2:12,7

avg 34 s/m, 506W, on damper 7.


It was such a great day.

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Jade Teasdale
February 17th, 2020 at 11:55 pm
Commented on: 200217

I was ready! Yesterday, I did a slow & easy mile run & then, lots of stretching & OH work. Woke up feeling great!

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Jade Teasdale
February 17th, 2020 at 11:53 pm
Commented on: 200217

Love Carl Paoli’s videos & PMC’s Dave Durante! The guys know their gymnastics & can teach it incredibly well! Did a bunch of banded back rolls & skin the cats. One skin the cat to get up & then, a back roll for multiple sets! I need to try with a smaller band & then, I’ll be ready to do it free! Horseback rode before work so I’ll do the 800m sprint later!

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Jade Teasdale
February 18th, 2020 at 5:26 pm

I meant pull-overs NOT skin the cats! Although, I did a few of those too. In my warm up!

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Jim Rix
February 17th, 2020 at 10:31 pm
Commented on: 200217

This ring workout wasn’t gonna happen in my cluttered shed with low rings. So

4x5, 1x10 bench press

145-145-145-145-130#

3x10 bent over rows, 53# kb

750m row in 2:50.5 (pr, since I’ve never done a 750 before!)

(edited)
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Shane Azizi
February 17th, 2020 at 10:06 pm
Commented on: 200217

2:21.9 Rx

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Joe McGill
February 17th, 2020 at 10:02 pm
Commented on: 200217

M, 40yo, 200lbs

Tough to get my head around roll to support! Did some negatives and MU transition work.

Rowed 2:26.4, damper at 5

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Alejandro Basanta Cadavid
February 17th, 2020 at 9:25 pm
Commented on: Course Photos | Feb. 10-16, 2020

Genial fin de Semana en Greywolves Crossfit Santander!!! de la mano de Candice, José y Chad!!!

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Candice Theron
February 18th, 2020 at 10:09 pm

Thank you Alex, great weekend with you guys!

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Christian Simpson
February 17th, 2020 at 8:43 pm
Commented on: 200217

Rx 2:31.5, got a few banded backrolls in thanks to Juan's video

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Scott MacArthur
February 17th, 2020 at 8:16 pm
Commented on: 200217

Totally changed this up.

30-20-10

Ring rows

Ring dips. Then

75 sdhp 45lb bar (sub for 750 row)

14:27 total.

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Mja 204
February 17th, 2020 at 7:55 pm
Commented on: 200217

M / 172cm / 81kg


750m row = 2.29.9 (3s PR)

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Nicole Deaver
February 17th, 2020 at 6:58 pm
Commented on: 200217

Practiced inverted burpees, freestanding handstands, handstand walks, back & front bridges, & tried to stretch my sore & tight hamstrings.


50 burpees 2:51

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ROD CARTOCCI
February 17th, 2020 at 6:07 pm
Commented on: Muscle Damage for Size and Strength?

I would be interested to know if the application of the eccentric contractive elements could be used to design more effective rehabilitation exercises, and subsequent better results.

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Patrick Hansen
February 17th, 2020 at 6:23 pm

Eccentric loading has been shown to be more effective on rebuilding the health and strength of damaged tendons, i.e. tendonitis injuries.

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Tyler Hass
February 17th, 2020 at 8:20 pm

Hi Rod,

There has been some good research done on eccentric training for tendon injuries. One especially famous example is the heel dip protocol for rehabbing achilles tendonosis. It was invented by a Swedish physical therapist who was suffering badly from achilles tendon pain. His supervisor wouldn't let him have surgery, since it would have meant missing work. So, he followed the wisdom of George Hamilton: when faced with a crisis, do the dumbest thing possible. To spite his supervisor, he started doing eccentric heel dips off a step hoping to injure his tendon to the point where surgery could not be refused. Surprisingly, his achilles pain got better! This article goes over the protocol. It doesn't mention that the exercise is painful when done right. On his website, Dr. Alfredson even calls himself the inventor of "painful eccentric training".


There is also some research out there on eccentric training for muscle injuries. This one on hamstring injury prevention is good, but inconclusive. It examines the use of hamstring lowers, which is like an eccentric glute-ham raise. Some evidence suggests it works, but there was a high drop out rate in the studies due to delayed onset muscle soreness (DOMS). They recommend easing into it to avoid excessive DOMS, as your body will adapt to the eccentrics within a few workouts. It's this adaptation that helps prevent muscle trauma, so why induce it in training?

Another point made in that article is how eccentrics improve your ability to apply force at longer muscle lengths. This would be useful for injury prevention, since most hamstring injuries happen at near full stretch.


One of the papers I linked to in the article, Attenuation of eccentric exercise-induced muscle damage conferred by maximal isometric contractions: a mini review, goes over some of the physiological adaptations to eccentrics:

"As for mechanic adaptations, augmented muscular stiffness has been reported after recovery from initial damage (Lacourpaille et al., 2014), as well as increases in connective tissue (Lapier et al., 1995) and total desmin (a structural protein responsible for myofibril alignment) content (Barash et al., 2002)."

The part about myofibril alignment is interesting to me. It's possible that eccentric training can take scarred, disorganized muscle tissue and re-align it. I wonder if this process happens in tendons as well. I found a study showing increased collagen production in response to eccentrics. Whether this new collagen is better organized is unknown to me.

Thanks for the good question.

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Joseph Ybarra
February 17th, 2020 at 5:43 pm
Commented on: 200217

M/19/161#/5'8"

Attempted movement several times just couldn't get the hand placement right

2:58 rx

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John Rossetti
February 17th, 2020 at 5:29 pm
Commented on: 200217

55 YOM 5’6” 218.3


Scaled

3 rounds

lying knee to Elbow X 5

push ups X5

balance Ball pikesX5

wheel extension X5

30 sec half Moon Balance planks


For Time RX’d


750 M Row


3:16


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Michael Arko
February 17th, 2020 at 5:15 pm
Commented on: 200217

Not enough clearance for the whole move. Practiced elements (tuck pull-ups, backward roll, forward roll, ring support) for 20 minutes, then 30cal elliptical in 2:54 (too slow!).

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Steve Day
February 17th, 2020 at 4:56 pm
Commented on: 200217

750 meter row - 2:32


Rachel: 750 m row - 4:35

(edited)
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Charlie Pokorny
February 17th, 2020 at 4:21 pm
Commented on: 200217

Did a bunch of inverted ring rows and skin the cats. Then tried some banded pull-overs with 3 successful reps. Fun to try new things on the rings.

Row in 2:27.7 - 4 second PR from 200209.

m/51/5'11"/200#

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Jeff Chalfant
February 17th, 2020 at 4:02 pm
Commented on: 200217

i have never been able to do one of these! I get close but it always ends up feeling like I need the strength to bicep curl my bodyweight. I haven’t tried in a very long time so I’m looking forward to doing this.


Also,


Is it just me or are the WOD comments from 2019 not showing up for others also? I see only a few of the most recent comments on each WOD but most are missing. Anyone?

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Celival de Jesus Nunes
February 17th, 2020 at 3:04 pm
Commented on: 200217

RX

6 Backward Roll


WOD

800m Air Bike


1’56”

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Dorota Stenclova
February 17th, 2020 at 2:49 pm
Commented on: Course Photos | Feb. 10-16, 2020

We had an awesome first ever CFL1 in Prague, Czech Republic this weekend! Thanks to all the participants and the team!

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Matthew Letarte
February 17th, 2020 at 2:15 pm
Commented on: 200217

Movement is a lot harder than I anticipated, will row later today

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Helena Roman
February 17th, 2020 at 1:30 pm
Commented on: Course Photos | Feb. 10-16, 2020

El curso fue genial, superó con creces mis expectativas. Muchas gracias a Chad, acá dice y José por su ayuda y por hacerlo tan ameno.

🇪🇸🇺🇸👏🏼

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Candice Theron
February 18th, 2020 at 10:08 pm

Lovely to have meet you Helena!

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Claire Fiddian-Green
February 17th, 2020 at 1:21 pm
Commented on: 200217

Subbed CF Mayhem WOD 200217

1) Snatch 5x5 at 75% E2M. I completed 5x5 squat snatches E2M at: 45#, 50, 55, 60, 65.

2) Metcon for time:

100ft DB lunge walk pair 35# DB

21 burpee pull-ups

100ft DB lunge walk 35s

15 burpee pull-ups

100ft DB LW 35s

9 burpee pull-ups

100ft DB LW 35s

Completed Rx in 20:26.

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Jose Angel Teran Villegas
February 17th, 2020 at 1:09 pm
Commented on: Course Photos | Feb. 10-16, 2020

Incredible instructors and incredible group of crossfit athletes. In two days we have learned a lot. Totally recommended.Crossfit España a tope!!!

(edited)
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Candice Theron
February 18th, 2020 at 10:06 pm

Awesome Jose!!

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Sebastien Fitzpatrick
February 17th, 2020 at 12:36 pm
Commented on: 200217

The backward roll to support was tough. I can roll about 80-90% but then can’t keep my hands in front of me and can’t get to the dip. When I use a band it saves me, but I don’t know how to train that. I tried to do a forward roll from support and can’t even get past the tipping point.


750m row:

2:22.2 (2.6sec PR)

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Rebecca Gussiaas
February 17th, 2020 at 12:04 pm
Commented on: 200217

no access to rings this morning and my gym doesn’t have a pull-up bar that goes straight across to practice skin the cat. So I took someone’s advice on here and practiced inverted burpees

row: 2:57

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marcus mcclain
February 17th, 2020 at 11:39 am
Commented on: Course Photos | Feb. 10-16, 2020

CrossFit Seminar in Lyon! Je me suis tellement amusé !

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Jobst Olschewski
February 17th, 2020 at 10:10 am
Commented on: 200217

2.27.9 Rx

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Nicolas Pooli
February 17th, 2020 at 10:05 am
Commented on: Course Photos | Feb. 10-16, 2020

increible Fin de semana en españa! Gran level 1 de la mano de unos profesionales en esto! Muy agradecido por todo el trabajo a darle duro ahora!

thanks to the SA coachs ! Y al gran jose!

#CrossfitEspaña

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Candice Theron
February 18th, 2020 at 10:06 pm

Thank you Nicolas!!

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Joaquin Lopez
February 17th, 2020 at 9:54 am
Commented on: Course Photos | Feb. 10-16, 2020

Hola!!!! Este fin de semana he participado en el curso CF-L1 de Santander y ha sido muy grata la experiencia. Los monitores Candice, Chad y Jose han organizado y dirigido la formación de forma excelente, muy interesante y amena de principio a fin. Las explicaciones de Candice y Chad y las demostraciones de Jose muy, muy buenas.

Este fin de semana se han formado 18 entrenadores muy top. Gran grupo!!! 😉

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Candice Theron
February 18th, 2020 at 10:05 pm

Awesome to meet you Joaquin!

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Jose Zumoza
February 17th, 2020 at 8:09 am
Commented on: Course Photos | Feb. 10-16, 2020

Santander was Great!!! Participants are insanely cool and my team made the weekend a great experience.

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Alejandro Basanta Cadavid
February 17th, 2020 at 9:21 pm

Kiwi!!! Caqui!!! Pera!!!

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QiHui Xing
February 17th, 2020 at 7:02 am
Commented on: 200217

banded.

row:2'33''.

https://youtu.be/MReV0GwDL50

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Katina Thornton
February 17th, 2020 at 5:04 am
Commented on: Muscle Damage for Size and Strength?

This is an interesting discussion and I look forward to the future articles.

And my hands? No change in size.

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Steven Thunander
February 17th, 2020 at 3:34 am
Commented on: 200217

Globo scale: if you don't have rings or a TRX at your globo or garage, or don't have clearance (overhead space or the Globo won't allow you to do this for "safety" reasons), then practice inverted burpees to handstand, skin the cats on the pullup bar, and shoot throughs on parallelettes (can also be done with two benches or boxes) . For the row, sub a 600m run or 40 calorie assault bike If without a rower.

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Kyungtaek Kang
February 17th, 2020 at 3:20 am
Commented on: 200217

Time: 2:34.2, /500m 1:42.8, s/m 29, D=4 

Thanks Carl Paoli~! 팔수술145일후 "Only be strong and courageous!" CFHIM

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Gordon Fearn
February 17th, 2020 at 3:01 am
Commented on: Course Photos | Feb. 10-16, 2020

I flew from the UK to do the CF Kids course at Willy B's CF in Brooklyn. It was such a good course presented by Joe Degain and Jackie Clark. Both these 2 did a great job! the course was fun, very informative and I can't wait to start my CF Kids Program. I would recommend this course 100%

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Bryan Rosen
February 17th, 2020 at 2:30 am
Commented on: 200217

GENERAL WARM-UP


3 rounds of:

5 legs-only pulls on rower

5 legs plus back pull on rower

10 full strokes on rower

10 alligator rolls


2 rounds of:

20 banded pull-aparts

10 push-ups to downward dog

20-seconds of downward dog


SPECIFIC WARM-UP


Roll back to support on rings

5 false grip ring rows

5 sets of 10-seconds of ring support + 3-second negative + 3-second hold at the bottom of a dip

5 sets of lowering to the bottom of a dip + leaning back to get feet above rings*

5 sets of lowering to the bottom of a dip + rolling backwards*

*Use a band across the rings for support (if needed)


EMOM 12:


1-2 roll back to support on rings

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Andreia Onofre-Smith
February 17th, 2020 at 1:29 am
Commented on: Course Photos | Feb. 10-16, 2020

Hello! I was present at Willy B CrossFit for the kids course this weekend and I could not feel more pumped and excited to begin using what I learned right away! Joe and Jackie not only talked the talk of what the secret ingredients are for successful kids programs at our boxes, but they walked the walk the entire weekend! We, the learners felt encouraged, nurtured, and truly safe in our "safe space" to ask questions, experiment ideas, and share thoughts. Not only were these instructors knowledgeable, but equipped us with plenty of games, tricks, and structure ideas for us to "steal" because, let's be honest, some of the best instructors are the best stealers of other great ideas! As a teacher, one of the biggest compliments is when someone steals an idea,lesson, or way of explaining of mine. These instructors will shape my kids program in the most positive and creative ways and that is a huge compliment to them!


I highly recommend this course to anyone!

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Chris Sinagoga
February 17th, 2020 at 1:21 am
Commented on: 200217

Champions Club Scaling Notes


RANT

Carl Paoli had some really good progressions for this a while back on GymnasticsWOD if I remember correctly. Using a band can help give you a platform, and so can a bar. But also practicing push-ups on the rings but going further down to where your hands spin backwards is another great way to practice the strength portions of this.


PURPOSE

I would normally say "strength and conditioning" but with all of the recent workouts in a format similar to this, I am beginning to think the main purpose is to help us learn intensity. It is easy to make a 5k run/row difficult. But it takes a lot of experience/competitiveness to make a 400m run worthy of your only workout of the day. If you have ever gone to "that place" you know 400m is plenty. So here's another chance to practice an all-out 750m row. How close to "all out" can you truly get?


NEW TO CROSSFIT SCALE

Not this one. Maybe AMRAP in 20 minutes of:

5 strict knees to elbows

5 slow push-ups (deficit if needed)

run something


TRAINING SCALE

See New to CrossFit scale


PRACTICE SCALE

As is.


GROUP SCALE

New to CrossFit scale gives a lot of room for bar/ring space, so I might go there. Actually no. I changed my mind. Do the run first with the group so we can practice that intensity, then 1 minute of strict knees to elbows practice and 1 minute of push-up practice. Repeat 4 rounds and record your fastest run time.


INJURY SCALE

For a lower-body injury pick the first portion and for an upper-body injury pick the second portion. Extend the time/distance your injury is limiting how fast you can go.


WARMUP

Practice backward roll to support on rings


GENERAL FEAR LEVEL: 6

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Juan Acevedo
February 17th, 2020 at 1:20 am
Commented on: 200217

INTENDED STIMULUS

.

High skill day! Are you a beginner? This is your day! Are you an advanced athlete? This is also your day. If you feel intimidated by this skill, convert that to inspiration. Regardless of how far you are from achieving this skill, we all will benefit from working on it. Check the videos below for ideas on how to scale this for yourself and spend some solid time working on your ring skills. If you do this with purpose and intention, this will be a very productive session. The purpose of today's wod is exactly to practice skills that we don't fully own. Just find the point of the progression that works for you and drill it. Remember, the key to longevity in fitness and hence in life is: skill development forever.


When you are done with the rings, jump on that rower and give it hell.


MANTRA: Aim high!


HOW TO SCALE BACK ROLL TO SUPPORT



▶ OPTION 1


Practice banded pull-over on rings and Ring Kip Swings


Then,


Row 750 m for time


▶ OPTION 2


Practice Inverted Tuck Rows, Skin the Cats, Support Holds and Ring Kip Swings


Then,


Row 750 m for time


▶ OPTION 3


Practice Inverted Tuck Hold, Support Holds

Then,


Row 750 m for time



WOD's PLAYLIST


NOTES:

▶ Power Monkey Fitness (Dave Durante) has an 8 part video series of how to work on this movement. It does not get much better than that, watch it. It starts here: https://www.youtube.com/watch?v=T7RM9DLtEbk

▶ CrossFit has posted several videos on this movement, check them out on the playlist for today's workout.

(edited)
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