CrossFit | 200223


Workout of the Day


8 rounds for max reps of:

20 seconds of deadlifts, rest 10 seconds
20 seconds of handstand push-ups, rest 10 seconds

♀ 155 lb. ♂ 225 lb.

Post total reps completed at each exercise to comments.

Comments on 200223


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Tim McManemy
April 2nd, 2021 at 3:08 am
Commented on: 200223

155 lb. deadlifts

Pike push-ups

38 DL

50 PU


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Kury Akin
June 21st, 2020 at 1:07 pm
Commented on: 200223

DL@75kg. (58) 8,8,7,7,7,7,7,7

HSPU. (22+holds) 5,5,hold,hold,4+hold,2+hold,3+hold, 3+hold. I didn't the remainder of the time holding after I could do no more hspu.

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Nate Gordon
April 24th, 2020 at 5:53 pm
Commented on: 200223

61 Deadlifts


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Giuseppe Petrillo
March 18th, 2020 at 11:17 am
Commented on: 200223

DL 63 kg (max weight at home)



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Jeff Chalfant
March 15th, 2020 at 10:26 pm
Commented on: 200223

62 deadlifts (all dropped singles)

45 hspu (kipping)

As rx’d, and this would be a Diane PR I think.

I also think I figured out I need to put a lacrosse ball on my external shoulder rotators before heavy pushing movements.


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Edward DeLuga
March 10th, 2020 at 5:58 pm
Commented on: 200223


Deadlift: 60 reps

HSPU: 67 reps


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Albert Lu
March 9th, 2020 at 2:33 pm
Commented on: Mechanics, Consistency, Intensity: Part 2

This stuck out to me the most:

"The most successful CrossFit trainers recognize that a long, slow trajectory of advancement in skill and capacity toward a distant horizon is most effective both in terms of athlete development and retention."

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Jean-Christophe Cadeac
March 8th, 2020 at 12:03 pm
Commented on: Mechanics, Consistency, Intensity: Part 2

What is your approach when an athlete has strong limits in their range of motion? Despite all the instructions and cues, he still cannot respect the points of performance.

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Youssef Fakar
June 13th, 2020 at 4:07 am

this is what i would do.i will focus on mobility work with him/her,will eliminate any external weights i can do Air-Squats "box-Squats", KBS,Planks,Landmine Press,etc and break down the OLY into" Snatch/clean Pulls"

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Chase Hiland
March 7th, 2020 at 6:05 pm
Commented on: 200223


Rx'd 108 (64 + 44)

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Manchild Manchild
March 6th, 2020 at 5:52 pm
Commented on: 200223

75# dumbbells, and subbed push-ups on dumbbells for HSPUs

41+67 = 108

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Cy Azizi
March 1st, 2020 at 2:12 pm
Commented on: 200223

Dl: 35 pushups: 27

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Mike Scott
February 29th, 2020 at 11:39 pm
Commented on: 200223

Late afternoon after only cereal for breakfast and it showed. Scaled to 155# DL's and HSPU to abmat on top of 35# plate:

DL: 8/6/5/4/5/4/4/5

HSPU: 7/4/2/3/2/3/3/3

Finshed w/ some bench press

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Morgan Greene
February 28th, 2020 at 11:01 pm
Commented on: 200223

50 DL, 30 HSPU

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Christian Simpson
February 28th, 2020 at 1:28 am
Commented on: 200223

Sc to 205#, strict HSPU

DL 7/5/3/3/2/5/6/4...35

HSPU 6/4/3/3/3/5/5/4...33

Total: 68 reps

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Deonna Lee
February 26th, 2020 at 3:13 pm
Commented on: 200223

F/ 41/ 5’7”/ 173

deadlift : 9,7,7,7,7,6,5,4

HSPU : 6,6,6,6,5,3,4,4

total = 93 RX

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Adrienne Kahrs
February 26th, 2020 at 2:30 pm
Commented on: 200223

The GRIT crew is going to love this one! Work/rest intervals are always a hit, and these movements specifically bring them lots of real-life benefits.

Because transition time is always a consideration for us, and because of the level of proficiency in our groups, I'm going to go with something between Juan's Option 2 and Chris's Practice Scale.

For total reps:

8 x :20/:10 Deadlift

8 x :20/:10 Handstand push-up // DB shoulder press

8 x :20/:10 Deadlift

8 x :20/:10 Handstand hold // DB OH hold

None of our athletes have handstand push-ups (yet), but Jeremy is getting really good at bent-hip hspu off an 18" box. This will be a great test of stamina for him. (And his deadlifts are *gorgeous* - we're running out of weights for him.) He also loves to practice wall walks, so I think he may do some wall walk holds and some plank holds for that second go-round.

Several others will do push-ups and plank holds as a scaling option there. Some knees, some elevated, some from the toes - but they'll all be shaking by the end. :)

For the deadlifts, a few standing athletes will load up barbells. (We had a couple more "graduate" to light barbells last deadlift day!) Some are still working on balance - a common adaptation there is to stand inside the dip horns and use one hand for balance while they do single-arm kettlebell deadlifts. This has been great for developing grip, patterning the hip hinge, strengthening the posterior chain and core, etc.

A few of our seated athletes do great with DB deadlifts, but many are still working on the core/grip/etc. to make it happen. Some will do single-arm deadlifts, some will do MB to lap, a couple may do seated back extensions - the emphasis today will be to pick something that makes you better AND works well in the tabata. We won't get too fancy with it for this one. I expect to see lots of variations here.

For our general warm-up: (a riff on Bryan's, but with less equipment/set-up time - these bodyweight movements will be more appropriate for our crew)

2-3 sets (maybe just one for the classes that will require a lot more transition time during the workout)

250 m erg (we have rowers and ski ergs - usually let them pick their fave)

15 swimmers

10 ea back scale (these will be very limited ROM, but they'll get a little single leg balance in) // reach-and-lean

10 hugs

Then they'll split up with their coaches and make a plan. Some will do a couple practice runs of :10/:20 at each movement.

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Viktor Wachtler
February 26th, 2020 at 11:56 am
Commented on: 200223


24kg double kettlebell cleans/HS push ups

Cleans: 7-7-7-7-6-6-5-6 51reps

HSPU: 7-7-7-5-5-5-4-4 44reps


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Alex Pham
February 25th, 2020 at 8:17 pm
Commented on: 200223

32 reps (155 lb deadlift)

35 reps (40 lb dumbbell press)

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Coastie Nick
February 25th, 2020 at 4:13 pm
Commented on: 200223

DL: 13,10,8,7,8,8,9,8 = 71

HSPU: 5,3,3,4,3,2,2,2 = 24

95 reps total

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Coastie Nick
February 25th, 2020 at 4:14 pm


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Chris Meldrum
February 24th, 2020 at 11:18 pm
Commented on: 200223

As rx'd, 147 total.

Deadlift: 11-10-10-10-10-8-8-8 = 75

HSPU: 10-10-10-9-8-8-8-9 = 72

Strict HSPUs. Deads were a little more straight-legged than typical to keep less knee flexion. But honestly when I go fast, I tend to do a more SL style anyway.


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Scott MacArthur
February 24th, 2020 at 9:01 pm
Commented on: 200223

Used 185 DL, 35 DB PP

DL 5x7, 3x6


Had about 1.5 hour break after round 5 for a trauma call at 13.

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Tom Perry
February 24th, 2020 at 7:55 pm
Commented on: 200223

58 / 173

Deadlifts at 185 lbs

30" feet elevated push-ups

50 Deadlifts (6-7-7-6-6-6-6-6)

114 Push-ups (20-17-15-14-12-12-12-12)

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Mja 204
February 24th, 2020 at 7:21 pm
Commented on: 200223

M / 172cm / 81kg / 35

Rx'd deadlift / subbed HSPU to pads elevated by 4 inch for head touch

Deadlifts 11,10,9,8,8,8,8,7 (69 total)

HSPU 11,8,7,6,6,6,6,4 (54 total)

More work on handstands needed

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Jeffrey Howard
February 24th, 2020 at 6:38 pm
Commented on: 200223

80 reps

40 DL (9-6-5-5-4-4-3-4)

40 HSPU (3-8-7-4-4-5-4)

Deadlift felt very heavy today but oh well.

Kept kicking straight up and not making contact with wall, or over kicking and bouncing off the wall, (frustratingly) on the Kipping HSPU's

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John Rossetti
February 24th, 2020 at 5:03 pm
Commented on: 200223

55 YOM 5’6” 218


8 rounds max Reps

20 sec work. 155 Dead Lift

10 sec rest

20 sec Work Pike Push-ups

10 sec Rest

Dead Lift 9,9,7,7,6,6,7,6

Pike Push-up 8,6,6,6,5,4,5,5

102 Reps

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Kevin Marshall
February 24th, 2020 at 3:40 pm
Commented on: 200223

Rx 115 total subbed for strict handstand push ups

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Andrea Ferendeles
February 24th, 2020 at 11:31 am
Commented on: 200223

5-6 dl

6-7 Hspu


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Brandon Myers
February 24th, 2020 at 11:02 am
Commented on: 200223

117 reps

deadlift - 135

regular push ups

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Zack Lewis
February 24th, 2020 at 1:07 am
Commented on: 200223

From the Cert in Columbus Ohio. This was the best informational weekend I’ve ever had. I want to thanks the staff and all the participants. You guys crushed it.

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Jade Teasdale
February 24th, 2020 at 12:46 am
Commented on: 200223

5 reps of each per round. 9 rounds total...accident! Yesterday, I got 12 strict HSPUs. I was super excited & sore 😂 so today I did kipping. Transitions ate my break!!!

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Tyler Hass
February 23rd, 2020 at 10:32 pm
Commented on: It Is Time to Bust the Myth of Physical Inactivity and Obesity: You Cannot Outrun a Bad Diet

One thing we know for sure is that you can run your way INTO a bad diet. As the sports beverage industry knows, endurance athletes are notorious for carb loading before a race, carb refueling during a race and carb recovery after a race. You couldn’t design a better customer for Gatorade than that.

It’s encouraging to see evidence that fat-adapted athletes can perform well in endurance activities. However, it’s been claimed that low carb diets are bad for high-intensity work. This could be due to the fat adaptation period confounding results. Impaired high-intensity performance is not consistent with the observations of CrossFit as reported in 2004 (Zone Meal Plans): “For those eating according to Zone parameters, body fat comes off fast. When our men fall below 10 percent body fat and start approaching 5 percent, we kick up the fat intake. The majority of our best athletes end up at X blocks of protein, X blocks of carbohydrate, and 4X or 5X blocks of fat. Learn to modulate fat intake to produce a level of leanness that optimizes performance.”

A study on CrossFit athletes following either a low-carb keto diet or a control diet:

A Low-Carbohydrate Ketogenic Diet Combined with 6-Weeks of Crossfit Training Improves Body Composition and Performance

There was no difference in performance between the groups, but the low carb group lost more fat. There doesn’t seem to be any reason to fear low carb diets will hurt performance. Sadly for Gatorade, it looks like sugar water is not required for exercise.

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Adam Pequignot
February 23rd, 2020 at 10:10 pm
Commented on: 200223

M/40/138 lbs

155# DL - 69

Strict HSPU - 53

Total = 122

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Charlie Pokorny
February 23rd, 2020 at 9:07 pm
Commented on: 200223

134 reps Rx

DL: 10-8-8-8-8-8-8-8 = 66

HSPU: 10-10-8-8-8-8-8-8 = 68

I like this format - helped me to push/hang on through the last two minutes!


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Nicole Deaver
February 23rd, 2020 at 8:27 pm
Commented on: 200223

Deadlifts Rx (155#): 7-7-7-6-8-8-6-6=55

HSPU( to mat): 12-10-8-10-8-9-6-6=69

Total reps: 124

I don't know what was up with my grip today, but it definitely was the hardest part of the deadlifts.

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Jade Teasdale
February 24th, 2020 at 4:38 am

same! 🤣

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Tripp Starling
February 23rd, 2020 at 8:06 pm
Commented on: 200223

Scaled deadlift to 155#—68 reps

rx hspu—46 reps

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Mike Andridge
February 23rd, 2020 at 8:02 pm
Commented on: 200223

85# KB DL's (35# kb's zipped tied to 50# db's)


strict hspu



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Ashley Russell
February 23rd, 2020 at 6:05 pm
Commented on: 200223


94 reps

95# deadlifts

20# push press


125 reps

95# deadlifts

25# push press

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James W Bobo II
February 23rd, 2020 at 5:27 pm
Commented on: 200223


109 total reps

Deadlifts @ 176 lbs

kipping HSPU’s

Left me on the floor panting...good workout

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Nathaniel Robichaud
February 23rd, 2020 at 5:22 pm
Commented on: 200223

Rx, but kept losing count... I think it's

DL: 55

HSPU: 40

Total 95 reps, but it may be a few reps more.

Need to accelerate the kipping, as I still had some left in the tank, but lacked the control to go faster.

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Jim Rix
February 23rd, 2020 at 5:00 pm
Commented on: 200223

broke this into 2 sets of 4 rounds, about 3 min btwn sets, with 195# and piked push-ups, feet in 24” box

DL 8 reps all 8 rounds=64 reps

Pijed push-ups: 10 reps in rounds 1 and 5, 8 reps in other 6 rounds=66 reps

130 reps overall. Not bad for how queasy my stomach is.

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Randy Crooker
February 23rd, 2020 at 4:45 pm
Commented on: 200223

Option 3 rx

115lb deadlifts =174

pike push-ups feet on box = 88

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Claire Fiddian-Green
February 23rd, 2020 at 4:44 pm
Commented on: 200223

138 reps.

64 deadlifts Rx 155#

74 30” box HSPU

5 minutes stretching afterwards: child’s pose, pigeon, couch.

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Shane Azizi
February 23rd, 2020 at 4:43 pm
Commented on: 200223

Deadlift: 47

handstand pushups: 47 Rx

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Michael Gomez
February 23rd, 2020 at 4:33 pm
Commented on: It Is Time to Bust the Myth of Physical Inactivity and Obesity: You Cannot Outrun a Bad Diet

Interesting read, but when “Science” argues in favor of an absolute, it forces me to not take their evidence seriously (even if it is something I currently agree with). The diet that fueled the record for 2016 record of the Appalachian trail is something that immediately came to mind.

Excerpt from The NY Times (

: “This time, he capped each night with one or two beers and left from rest stops with rainbow-colored Spree candy, Three Musketeers chocolate bars and bacon in his pockets. To save time and keep his energy up, he typically slept less than seven hours a night and instead had an energy drink every 10 miles, downing about five a day. When on another day his support crew found him napping, they gave him a pint of ice cream for a boost.

Though Meltzer averaged 50 miles in 15 hours of running a day, his pace faltered at times. At one point he slept on the trail instead of making it to his support van — and then he slept the next morning on the dirt again. But in the last two days, he gathered strength, running 83 miles nonstop in the final leg to finish Sunday morning at 3:38.“


On the other hand, maybe “big food” is in cahoots with The NY Times. One thing I know, anyone totting their science around as the absolute answer is the real similarity to draw in alignment with big tobacco. People’s bodies are different, any one solution isn’t for everyone, and with a population approaching 8 billion, that “Somebody” ranges in the millions. My opinion: our ancestors definitely outran a poor diet and Karl Meltzer definitely did as well. Exercise is limitless; Good exercise and diet together are unbeatable.

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jr Wild
February 24th, 2020 at 12:35 pm

The sign of metabolic flexibility -of humans:

Volek, Phinney et all:

I guess ultrarunner Zach Bitter was there as well.


Compared to highly trained ultra-endurance athletes consuming an HC diet, long-term keto-adaptation results in extraordinarily high rates of fat oxidation, whereas muscle glycogen utilization and repletion patterns during and after a 3 hour run are similar.

Carbloading was the thing to do, but Prof. Noakes aims to rewrite his nutritional advice in "the lore of running". It is kind of a beneficial to acquire access to one's fat storages of 100 000 kcal, and not solely to rely on carb storages of 2 000 kcal. Especially if you aim to do ultra, where you need 6 000 - 8 000 kcal within the day. The less you need to ingest in the later phase, the better (it robs time to take breaks in the bushes...).


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Ed Reams
February 23rd, 2020 at 4:19 pm
Commented on: 200223

142. 185 dl. 45 db. Harder than it looks!

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Steve Day
February 23rd, 2020 at 4:06 pm
Commented on: 200223


Deadlift 51


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Steve Day
February 24th, 2020 at 11:56 pm


Deadlift @ 53lbs - 52 reps

DB press @ 10lbs dbs - 60 reps

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Sebastien Fitzpatrick
February 23rd, 2020 at 3:27 pm
Commented on: 200223

111 reps total Rx

56 Deadlift


Rounds DL/HSPU:

10/11 - 8/8 - 8/6 - 5/6 - 7/6 - 6/6 - 6/6 - 6/6

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Hendrik Bünzen
February 23rd, 2020 at 3:07 pm
Commented on: 200223

73DL + 42 HSPU = 115 total rx’d

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Steven Odom
February 23rd, 2020 at 2:54 pm
Commented on: 200223


= 56 deadlifts/ 57 HSPU’s

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Matthew Letarte
February 23rd, 2020 at 2:16 pm
Commented on: 200223


225# DL 8/8/8/8/8/8/8/8 = 64

Strict HSPU 8/7/5/5/5/5/5/3 = 48

Did a hard 500m 1:41, not max effort but making up for not having a rower the last few weeks

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Michael Arko
February 23rd, 2020 at 1:58 pm
Commented on: 200223

64 deadlifts @ 155lbs

49 HSPUs wall-facing

total = 113

+ 5 mins each of scales and stretches

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John Clarke
February 23rd, 2020 at 12:32 pm
Commented on: 200223

Deadlift - 185lbs - 64 reps

HSPU - 48 reps

112 total

8's and 6's each round

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Matteo Pozzati
February 23rd, 2020 at 12:30 pm
Commented on: 200223

DL: 11-10-10-8-7-6-5-5

HSPU: 8-8-7-6-5-5-4-5

total reps: 110


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Ted Leger
February 23rd, 2020 at 11:05 am
Commented on: It Is Time to Bust the Myth of Physical Inactivity and Obesity: You Cannot Outrun a Bad Diet

Sadly, Dr. Benjamin Levine, Professor of Internal Medicine Cardiology and Distinguished Professor of Exercise Sciences at the University of Texas Southwestern Medical Center in Dallas is obviously both brilliant and foolish at the same time. This phenomenon is not restricted to diet and exercise. Just about every discipline known to man has been adulterated. Once an idea gains traction and is taught, very few go back to the original assumptions to determine for themselves the veracity of the idea. And it is even worse when financial interests, or personal esteem, become motivating factors, and the use of fear-mongering, ridicule and condescension are employed. Today, people depend blindly on internet narratives. They prefer unproven theories to empirical evidence. And once they are convinced, they take part in disseminating nonsense as fact. Truth must swim against an overwhelming current of misinformation. I thank God for CrossFit in its fight to resist and overcome the ignorance of a lazy uncritical world.

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Antonio Albano
February 23rd, 2020 at 10:34 am
Commented on: 200223

60kg Deadlift

Handstand push up

117 reps total

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Il Xlll
February 23rd, 2020 at 4:56 am
Commented on: 200223

DL #100kg




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QiHui Xing
February 23rd, 2020 at 3:54 am
Commented on: 200223



handstand push-ups:(13-9-9-9-8-6-5-5).

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Emily Kaplan
February 23rd, 2020 at 3:26 am
Commented on: It Is Time to Bust the Myth of Physical Inactivity and Obesity: You Cannot Outrun a Bad Diet

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Katina Thornton
February 23rd, 2020 at 2:02 am
Commented on: It Is Time to Bust the Myth of Physical Inactivity and Obesity: You Cannot Outrun a Bad Diet

"However, this is little appreciated by scientists, doctors, media writers and policymakers, despite the extensive scientific literature on the vulnerability of all ages and all sizes to lifestyle-related diseases."

If you ask Dr. Benjamin Levine, Professor of Internal Medicine Cardiology and Distinguished Professor of Exercise Sciences at the University of Texas Southwestern Medical Center in Dallas if diet or quality of calories matters, he will emphatically tell you no and then offer you a piece of candy from his desktop candy jar, as if to silence any further discussion on the matter.

Sure, it's every kids dream to believe that 100 calories of candy is equivalent to 100 calories of whole foods. But, shouldn't we outgrow that myth as an adult and look to what the science is actually telling us?

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Juan Acevedo
February 23rd, 2020 at 1:56 am
Commented on: 200223



Oh baby, this one will make you better. One great skill you can teach yourself today is not to take more than ten seconds of rest. If you ever track your rest in a workout, you probably have noticed that ten seconds is a pretty short rest. However, for the majority of workouts we do and the time domains we hit 10 seconds is more than enough. Today we practice that. In your scaling aim to put yourself in a position in which you can work for the 20 seconds, and commit to only resting in the prescribed intervals. You want to be in that place in which you want to stop moving, but you know the rest is coming, and so you fight to hang on. That's the sweet spot today. Choose a weight for the deadlifts that allows you to get 8-12 reps per set and that you think you can hang on to for the eight rounds. On the push-ups, choose a modification that allows you to keep moving with great mechanics. If you have handstand push-ups but only sets of 2 or 3, you need to work on your stamina. That means you should lower the difficulty of the skill and work on volume. Box handstand push-ups are your friends. Today is also a good idea to alternate the pushing movement with a handstand hold, a headstand hold, or a tripod hold. This will guarantee you are working for the whole interval while gaining capacity in the key positions of the handstand push-up. Check the options below for ideas. HANG ON!


8 rounds for max reps of:    

20 seconds of deadlifts, rest 10 seconds    

20 seconds of handstand push-ups, rest 10 seconds

♀ 135 lb., ♂ 185 lb.


4 rounds for max reps of:    

20 seconds of deadlifts, rest 10 seconds    

20 seconds of box handstand push-ups or pike push-ups, rest 10 seconds

20 seconds of deadlifts, rest 10 seconds    

20 seconds of handstand hold or headstand hold, rest 10 seconds

♀ 105 lb., ♂ 155 lb.


8 rounds for max reps of:    

20 seconds of deadlifts, rest 10 seconds    

20 seconds of pike push-ups assist with bands as needed, rest 10 seconds

20 seconds of deadlifts, rest 10 seconds    

20 seconds of tripod hold, rest 10 seconds

♀ 80 lb., ♂ 115 lb.


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Chris Doster
February 28th, 2020 at 5:23 pm

So do you do all 8 rounds of deadlifts THEN go to 8 rounds of HSPU? I think it would be fun to alternate deadlifts and HSPU each 20 seconds and just do 16 rounds in a row that way.

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Chris Sinagoga
February 23rd, 2020 at 1:45 am
Commented on: 200223

Champions Club Scaling Notes


This is one you are really going to need to take a harsh look at your fitness capacity. Yes, you can do 225-lb. deadlifts, yes you can do hspu, but can you do them consistently enough to make this workout enough for the day?


Remove some of the stamina factor from regular Tataba and allowing for more intensity by alternating exercises


AMRAP in 8 minutes of:

6 deadlifts

:30 handstand hold

rest 4 minutes then repeat again


Make the deadlifts light enough to go 20 seconds straight through and scale the hspu to push-up or some other variation that lets you take no more than 1 quick break per set


As listed, just make it 16 rounds instead of 8. Makes it less tempting to go fast and let form break down.


New to CrossFit format, just using one upper body pushing movement and one midline-focused movement


Probably practice scale for most people



Hip extension

Kb swing



Jump rope


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Steven Thunander
February 23rd, 2020 at 1:14 am
Commented on: 200223

Globo scale: as rxed. If your gym prohibits HSPU, or they can't be done because of gym setup, sub heavy dumbbell push presses. If your gym doesn't have a barbell sub heavy dumbbell deadlifts (ideally 50/70lbs). Hotel sub dumbbell deadlifts and push press, 35/50lb dumbbells.

Day 2 at Wodapalooza was good and bad. The swim wod was A-ok, but the Worm hung my team up bad ( lots of no reps for squat depth). We will fight hard tomorrow!

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Bryan Rosen
February 23rd, 2020 at 1:09 am
Commented on: 200223



300/250-m row

15 DB shoulder press 20/15lb

10 DB single-leg deadlifts, each leg 20/15lb

5 strict pull-ups/ ring rows


Handstand push-up + Deadlift

Perform 10-5-4-3-2-1 reps of a deadlift, increasing in load each set. In between each set of deadlifts, perform 1 wall-walk into 1 handstand push-up for 5 total sets.

Practice round:

10-seconds of deadlifts

20-seconds of rest/transition

10-seconds of handstand push-ups

20-seconds of rest

(*Perform an optional second round*)

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