CrossFit | 200304
Wednesday

200304

Workout of the Day

63

3 rounds for time of:

3 minutes of handstand hold in as few sets as possible (AFSAP).

After each round, perform 5 burpees for each handstand set — e.g., if the handstand hold takes 4 sets, complete 20 burpees before starting the next round.

Post time to comments. | Compare to 190818.

The Scientific Method, Part 2

3
scientific method
Read More

This 2012 review explores the history of sugar intake recommendations and the evidence upon which such recommendations are based. The authors argue multiple lines of evidence indicate sugar can be more directly linked to increased risk of cardiovascular disease and other metabolic disorders than saturated fat or salt.

Read MoreSugar Restriction: The Evidence for a Drug-Free Intervention to Reduce Cardiovascular Disease Risk

Comments on 200304

66 Comments

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Gavin Young
April 30th, 2021 at 3:05 pm
Commented on: 200304

19:52 Rx ... 3 breaks each set. Holy moly. 38yo/M


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Kury Akin
July 3rd, 2020 at 1:04 pm
Commented on: 200304

20 mins AMRAP sub of HS holds/break 45/15 x3, clean 9kg med ball x20, burpees x10. Managed 3R but steadily scaled HS holds into pike holds R2 then planks R3.


Prev. 13:30 3R of 3 sets of 45/15 HS wall hold/rest, 10 burpees in 1:30. Had to incorporate planks in second and third sets of R2&3 and added thirty seconds of plank to R3 burpees.

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Manchild Manchild
June 23rd, 2020 at 1:45 am
Commented on: 200304

outside, subbed 24# shoulder press+ bent over row ladder


9 rounds + 13 reps

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Clint Michael
March 31st, 2020 at 12:45 am
Commented on: 200304

53:00

Pure torture!!!

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Dan Kremer
March 30th, 2020 at 5:12 am
Commented on: 200304

36:17 Rx’d

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Shawn Hakimi
March 27th, 2020 at 3:23 pm
Commented on: 200304

38:25 Rx'd

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Jeff Chalfant
March 25th, 2020 at 9:46 pm
Commented on: 200304

18:34 with :55/:45/:35 each round. At least a minute of rest before each. Back to wall. Feet touching only. PR. Same scaling as last time. But about 40 seconds faster. 10 fewer burpees I think!

I don’t remember burpees being that hard last time but today my arms just wouldn’t go!


187/40/69”

(edited)
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Giuseppe Petrillo
March 25th, 2020 at 11:27 am
Commented on: 200304

20-20-25

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Kevin Miller
March 24th, 2020 at 3:16 am
Commented on: 200304

I did 2 min of handstand holds in lieu of 3.

29:42

85 burpees

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Nathaniel Robichaud
March 16th, 2020 at 12:00 am
Commented on: 200304

29:41

15, 25, 20 burbees

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Cy Azizi
March 15th, 2020 at 11:39 pm
Commented on: 200304

33:00

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Jeffrey Howard
March 13th, 2020 at 7:34 pm
Commented on: 200304

20:03 Sc


Handstand against the wall (body on the wall)

3-3-4 for breaks (15-15-20 burpees)

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Morgan Greene
March 10th, 2020 at 9:49 pm
Commented on: 200304

30:27

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Terence Kealey
March 8th, 2020 at 8:38 pm
Commented on: The Scientific Method, Part 2

I enjoyed this elaboration, and I agreed with it, but I'd be interested in the authors' views on Fayerabend's Against Method which argues that great science and great scientists can sometimes ignore formal method. In particular, they can ignore apparent falsification. So Copernicus's theories of heliocentricity, for example, were apparently disproved by contemporary observations (of course we now know the planets move in elipseses) yet neither Copernicus nor his followers were disheartened. What does this mean?

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Tyler Hass
March 10th, 2020 at 7:49 pm

Hi Terence,

I can’t speak on behalf of the author, but CrossFit has previously linked to a book by David Stove here: www.crossfithealth.com/2018/04/06/popper-and-after-by-david-stove/


Stove is a philosopher of science who dismissed Popper, Kuhn, Lakatos and Feyerabend as “irrationalists”. This was a surprise to me, given the reputations of Popper and Kuhn. Stove points out that these irrationalists would be reluctant to admit there has been an accumulation of knowledge in the last four hundred years. His dissection of their methods to neutralize the success of science is impressive.


Here's a passage on Feyerabend by David Stove from “Popper and After” ch. 1:


“Before coming to cases it will be worthwhile to notice a passage in which the truth of this suggestion of mine is indirectly admitted at once, by one of our authors himself. This is a remarkable paragraph, occurring early in Against Method, in which Feyerabend, who is of course more openly irrationalist than our other authors, tells us that (to put it in my language), whenever he applies success-words to science in that book, they are never to be taken in their ordinary sense, but are intended to be always understood as neutralized.


The context is this: Feyerabend has just been expounding his `anarchist' maxim that anything goes: by which he means that any principle of theory-preference (induction, counter-induction, Tarot-card, or whatever) may on a given occasion advance science more than any other would. Then he adds the following:


"Incidentally, it should be pointed out that my frequent use of such words as `progress', `advance', `improvement' etc., does not mean that I claim to possess special knowledge about what is good and what is bad in the sciences and that I want to impose this knowledge upon my readers. Everyone can read the terms in his own way and in accordance with the tradition to which he belongs. Thus for an empiricist, `progress' will mean transition to a theory that provides direct empirical tests for most of its basic assumptions. Some people believe the quantum theory to be a theory of this kind. For others, `progress' may mean unification and harmony, perhaps even at the expense of empirical adequacy. This is how Einstein viewed the general theory of relativity. And my thesis is that anarchism helps to achieve progress in any one of the senses one cares to choose. Even a law-and-order science will succeed only if anarchistic moves are occasionally allowed to take place" [15].


It is surely obvious that this addendum to the anarchist methodology is not (what it seems meant to be) an addition which makes the anarchist methodology still more permissive. It just makes it totally pointless. We should perhaps think well of a man's heart, if he gives a million-dollar prize for an advance towards a cure for cancer, and says that anything goes as to what means (scientific, magical, or any other) are taken to that end. But if he adds that, `incidentally', anything goes, too, as to what counts as an advance towards a cure for cancer---that "everyone can read these terms in his own way"---then it will be impossible to think well of his head. It is not as though the second piece of permissiveness is an extension of the first: it simply takes all point out of it.”

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Jade Teasdale
March 8th, 2020 at 7:59 pm
Commented on: 200304

I did day 2&3 of this cycle & then, came back to do this one. Slightly out of order due to hectic schedule. 3 sets 15 burpees 5 sets 25 burpees 5 sets 25 burpees (35 minutes total.) Went very slow! Thought I could do them all in 3 sets. 😂 It didn’t work out well! My shoulders are fatigue from the prev. WODs. Then, did 3 sets of 1 min hang unbroken. 10 sec hang, 10 sec L-leg raises, 10 sec hang, 10 sec L kicks, 10 sec hang, 10 sec L hold. Then ran a slow easy mile to flush out my legs from those DU. 😝

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Mitch Collins
March 8th, 2020 at 2:08 pm
Commented on: The Scientific Method, Part 2

Well done, thank you.

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Nate Gordon
March 6th, 2020 at 4:32 pm
Commented on: 200304

20:39

15-20-20 burpees

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Christian Simpson
March 6th, 2020 at 1:23 am
Commented on: 200304

Sc to back 2 wall handstand on a running clock to 3 min. Breaks we're 3/3/4, 50 total burpees.


Total time 14:15

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Deana McManus
March 5th, 2020 at 10:30 pm
Commented on: 200304

Handstand holds from the wall. Burpees were controlled, 6 inches from floor and unbroken. Took a 1 minute break in between rounds.

4/20 6:00

4/20 6:10

5/25 6:45

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Deana McManus
March 5th, 2020 at 10:28 pm
Commented on: 200304

Handstand holds from wall. Burpees were controlled, 6 inches from floor and unbroken. Took a 1 minute break in between rounds.

4/20 6:00

4/20 6:10

5/25 6:45

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Chris Meldrum
March 5th, 2020 at 8:41 pm
Commented on: 200304

As rx'd, 17:54.


First round did 2 min and then 1 min.  In later rounds, I did three 1 min sets.  1 min hurt pretty good, but seemed sustainable.  Burpees hurt so bad following

the HS holds – they were slow.  Shoulders, elbows, and wrists just in pain.  Forearms probably sore tomorrow.


47m/5'10"/180

(edited)
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Chris Meldrum
March 5th, 2020 at 8:41 pm

Feet against wall of course lol

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Stacey Thompkins
March 5th, 2020 at 4:22 pm
Commented on: 200304

M/45/6'2"/185#


Feet against wall

15:54

10/20/15

Time was faster than compare to but had to do 5 more burpees than last time looking at the clock upside down messed me up mistook 43 at the 34 second mark uggghhhh

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Stacey Thompkins
March 5th, 2020 at 4:20 pm
Commented on: 200304


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Hendrik Bünzen
March 5th, 2020 at 4:06 pm
Commented on: 200304

28:49 rx’d

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Giancarlo Ibarguengoitia
March 5th, 2020 at 1:21 pm
Commented on: 200304

1st round: 1 brake

2nd round: 2 brakes

3rd round: 2 brakes

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Viktor Wachtler
March 5th, 2020 at 12:16 pm
Commented on: 200304

R1 -15 burpees

R2 -15 burpees

R3 -10 burpees

17:16

43/1.78m/77kg

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Ally Duncan
March 5th, 2020 at 11:05 am
Commented on: 200304

42 YOM 270lbs new to this but loving it

Round 1 35 burpees

Round 2 30 burpees

Round 3 30 burpees

43mins 😳😳

Great fun though gives something to chase next time 👍

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Coastie Nick
March 4th, 2020 at 10:36 pm
Commented on: 200304

36:18 / 105 burpees


Handstands against wall. Improved on last time (37:37) but with 5 more burpees.


Still awful.

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Shane Azizi
March 4th, 2020 at 10:10 pm
Commented on: 200304

26:27 Rx

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Steve Day
March 4th, 2020 at 9:16 pm
Commented on: 200304

23:40

R1 - 3 sets

R2 - 4 sets

R3 - 5 sets

60 total burpees

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Brandon Key
March 4th, 2020 at 8:47 pm
Commented on: 200304

NO BURPEES!!!


Did this with 2 other guys. I didn’t have to do one burpee. They on the other hand had 30+ every round so I rested while they did their burpees. (We allowed 5mins) I did all three handstands against the wall (Rx)

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Steve Day
March 4th, 2020 at 9:33 pm

While I'm impressed with your handstand hold abilities you still owe us 15 burpees (5 per set, not per break).


Nice work.

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Charlie Pokorny
March 4th, 2020 at 7:28 pm
Commented on: 200304

28:50

heels against wall

20+30+30 burpees

m/51/5'11"/200#

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Nicole Deaver
March 4th, 2020 at 7:20 pm
Commented on: 200304

17:12

Rd 1: 3min(PR)- 5 burpees

Rd 2: 2:00, 1:00- 10 burpees

Rd 3: 1:30, 1:30- 10 burpees


*Back facing wall.

Wrists always give out before shoulders. I'm Pretty happy I can hold a handstand for 3mins, now how to improve my shoulder press!



Compare to:

19:45

Rd 1: 3min(New PR)- 5 burpees

Rd 2: 1:40,1:20- 10 burpees

Rd 3: 2:30, 0:30- 10 burpees

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Eric Love
March 4th, 2020 at 6:53 pm
Commented on: 200304

22:50

hstands against the wall

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Tripp Starling
March 4th, 2020 at 6:19 pm
Commented on: 200304

21:29 against wall

burpees 15, 40(😩),25


compare to 23:46 against wall

burpees 20-20-30


Jackie 20# dumbbells

10 burpees each round

16:09

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James W Bobo II
March 4th, 2020 at 6:12 pm
Commented on: 200304

M/36/165


Scaled to two minute holds:


round one: 15 burpees

round two: 20 burpees

round three: 25 burpees


23:24 total time

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Jim Rix
March 4th, 2020 at 5:16 pm
Commented on: 200304

Humbling...my shoulder strength sucks.

3 rounds of 5 total attempts each round

R1: ~2 minutes

R2: ~1:20

R3: ~1:15

75 total burpees

About 21 minutes total.

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John Rossetti
March 4th, 2020 at 4:57 pm
Commented on: 200304

55 YOM 5’6” 215


scalled


3 Rounds For Time


3X30-45 sec Wall facing Hand Stands for 3 min Total


25 Jumping Burpees


20:22 seconds

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Evan Saber
March 4th, 2020 at 4:00 pm
Commented on: 200304

26:29 RX


1:00, :30, :30, :30, :30- 25burpees


:30, :30, :30, :30, :30, :30

-30 burpees


:45, :30, :40, :35, :35

-25 burpees


80 total burpees


much harder than I thought... had a couple drinks last night so felt a little heavy 😆

(edited)
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Sven Knoefler
March 4th, 2020 at 3:14 pm
Commented on: 200304

did this one after my actual workout, awesome WOD!!! I got 15:00 min RX because I was setting up my timer for an EMOM and I was doing 3 min on / 3 min off for 3 sets, so 3 min Handstand hold, 3 min rest, 3 min HSH, 3 min rest & 3 min of HSH.

Male, 34 years old, 73,2 kg / 161.37 lb

have a great week everyone!

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Michael Arko
March 4th, 2020 at 2:53 pm
Commented on: 200304

24:35 total time

3-4-4 HS sets


Last August: 29:18 total time, 4-5-5 HS sets


WOO HOO!

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John Rodrigues
March 4th, 2020 at 2:52 pm
Commented on: 200304

Rx’d


16:32

3 sets, 3 sets, 3 sets (15 burpees each)

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Erik Dresner
March 4th, 2020 at 2:36 pm
Commented on: 200304

17:15 Rx


1st round: 2:15/:45

2nd round: 1:15/1:00/:45

3rd round: 1:05/1:05/:50


only did 5 burpees the first round, so I added them to the 2nd round.


wow—a 15 burpee sprint after 9 minutes of HS hold was nasty

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Eric O'Connor
March 4th, 2020 at 1:25 pm
Commented on: 200304

This workout is obviously very demanding on the shoulders as well as skill. I’m not too concerned about the time today, although I would like to see athletes be done in under 20-25 minutes or so. Here are some thoughts:


Handstand Hold: 9 minutes of handstand holds is a lot! For today, I will assume the prescribed variation to be a freestanding hold and I know that most of my athletes will need to modify. When scaling, I will look to utilize a handstand variation that allows for consistent 15-20+ second efforts. The main variations I will use are: 

  1. Handstand hold, back to wall.
  2. Handstand hold, facing wall.
  3. Partial handstand hold, facing wall.
  4. Piked handstand hold from the box. 
  5. Overhead plate hold. This variation will be used only in the case that someone cannot get inverted. 


Along with the above movement variations I will likely decrease the time to accumulate per round for many athletes. I think a decent guideline will be to spend no more than 6 minutes per round accumulating time in the handstand hold. 


Burpees: I think the overall volume will be relatively high for most people, unless you are a ninja at handstand holds. I consider the burpee to essentially be going from a lying position to a standing position. Athletes can perform any variation of that function relative to their current ability level. I will scale reps based upon an individuals current capacity. This will be by having them perform 5 burpees per every 2 sets of handstand holds or by simply giving them a set number of burpees to complete after each round based on their current capacity. 

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Antonio Albano
March 4th, 2020 at 1:18 pm
Commented on: 200304

1 round 5 sets

2 round 6 sets

3 round 5 sets

85 burpees

Time

21 Min

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Matthew Letarte
March 4th, 2020 at 1:11 pm
Commented on: 200304

22:51

20/20/15


Compare to:

24:51

20/25/20 burpees

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Andrea Ferendeles
March 4th, 2020 at 12:37 pm
Commented on: 200304

3 sets, 3 sets, 3 sets (15 burpees each)

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Dave DeCoste
March 4th, 2020 at 12:22 pm
Commented on: 200304

28:52 versus 32:17 last time

4 sets in all rounds

Rx

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Rebecca Gussiaas
March 4th, 2020 at 12:14 pm
Commented on: 200304

scaled to holding 20 lb dumbbells over head

5 sets for all three rounds.

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John Rodrigues
March 4th, 2020 at 11:46 am
Commented on: 200304

Good morning dear friends


I hope you all doing well.


could someone authorize me as affiliated? I train alone at home in GYM. So I have no Box Affiliated and I need to submit scores and then etc.


I know that here is not for this subject however I have no one to ask.


Cheers.

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Colin Darling
March 4th, 2020 at 5:18 pm

For what purpose do you want to be "affiliated"? You don't need to be part of an affiliate to enter scores on this website. If you're asking about the CrossFit Open, there are official rules for submitting scores for that competition (namely submitting a video that fits the submission requirements). Hope that helps!

Comment URL copied!
John Rodrigues
March 5th, 2020 at 9:52 am

Hey man,


I appreciate your response.


That is for Online Qualifier to competition dates Thursday, March 12, 2020, at 5:00 p.m.

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Claire Fiddian-Green
March 4th, 2020 at 11:46 am
Commented on: 200304

Rounds 1 and 2: 3 sets of HS holds, 15 burpees

Round 3: 4 sets, 20 burpees

19:36.

Wow. Ouch.

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Mike Andridge
March 4th, 2020 at 11:22 am
Commented on: 200304

Big time scaled

2 rnds

2 min hs hold against wall

Rnd 1, 4 sets=20 burpee

Rnd 2, 6 sets=30 burpee

16:55

m/50/175

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John Clarke
March 4th, 2020 at 11:21 am
Commented on: 200304

3 rounds, 2 min handstand hold


19:25


3/4/4

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Antoine Vial
March 4th, 2020 at 9:46 am
Commented on: 200304

1'20''-2'25''

0'56''-1'57''-2'59''

0'37''-1'29''-2'26''

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QiHui Xing
March 4th, 2020 at 3:03 am
Commented on: 200304

:17MIN.

1sets:3min.

2sets:1+1+1min.

3sets:1+1+1min.

https://youtu.be/Vt8jadaUZus

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Steven Thunander
March 4th, 2020 at 1:36 am
Commented on: 200304

Globo scale-as rxed. If you do not have a wall to kick up to, 3x hold heavy dumbbells at lockout for 3 minutes, each time you set them down do 5 burpees (at the end of the holds).

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Bryan Rosen
March 4th, 2020 at 1:17 am
Commented on: 200304

GENERAL WARM-UP


2 rounds for 30-seconds of:

Inchworms with a push-up

Spiderman lunges

Jumping jacks

Air squats


SPECIFIC WARM-UP


Handstand hold

50-feet bear crawl

2 sets of 3 wall walks

3 sets of 1 wall walk + 15-second handstand hold


2 minutes of practicing handstand holds (or variations)


Burpee

10 groiners

10 no push-up burpees

5 burpees


Practice

15-second handstand hold

5 burpees

Comment URL copied!
John Rodrigues
March 4th, 2020 at 1:20 pm

Hi Bryan


I hope you are doing well.


In regards 200229, could you please let me know GENERAL WARM, SPECIFIC WARM?


Thank you in advance.

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Giancarlo Ibarguengoitia
March 5th, 2020 at 1:20 pm

Great general warmup and specific warmup!! Help'd to activate the shoulders!

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Bryan Rosen
March 6th, 2020 at 11:28 pm

Hey John! Here it is!

GENERAL WARM-UP


AMRAP 10:


60 single-unders

10 walking lunges / Samson lunges/ broad jumps

10 scap. pull-ups / kip swings / difficult ring rows

10 push-ups / 20-m bear crawl / pike push-ups

*Move to the more difficult movement with each round.


SPECIFIC WARM-UP


Slow pull-up

30-second active bar hang

2 sets of 5 bottom-half pull-ups

30-second chin over bar hang

2 sets of 5 top-half pull-ups

2 sets of 1-3 strict pull-ups


Freestanding handstand push-up

3 sets of 1 kick-up + 10-second hold

3 sets of 1 kick-up + 1 negative handstand push-up

1 set of 3 handstand push-ups


2 minutes of free-standing handstand practice


Practice

5 broad jumps

1 slow pull-up

1 freestanding handstand push-up

Comment URL copied!
Chris Sinagoga
March 4th, 2020 at 1:08 am
Commented on: 200304

Champions Club Scaling Notes


RANT

Nothing to rant about.


PURPOSE

Give some incentive to hold handstands for as long as possible - meaning exaggerating the stamina piece


NEW TO CROSSFIT SCALE

AMRAP in 15 minutes of:

8 burpees

:20-:30 handstand hold


TRAINING SCALE

"For time"


PRACTICE SCALE

Ditch the timer and jump as high as possible on burpees, keep feet together


INJURY SCALE

Pick one static hold and one "penalty"movement that won't tax the static hold too much (a little, though). Increase time/penalty if needed.


GROUP SCALE

Team workout, AMRAP in 20 minutes of:

Burpees (jump as high as possible)

*split in teams of two, one partner can only do burpees while the other is holding a handstand


WARMUP

Jump rope

Kip

Hollow hold

[insert thing you suck at]

[insert thing you suck at]



GENERAL FEAR LEVEL: 3

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