CrossFit | 200305
Thursday

200305

Workout of the Day

52

For time:

21 body-weight back squats
7 rope climbs, 15-ft. rope
15 body-weight back squats
5 rope climbs, 15-ft. rope
9 body-weight back squats
3 rope climbs, 15-ft. rope

Post time to comments. | Compare to 171218.

At-Home Workout

1
weighted step up

Weighted step-ups and burpees

Watch

“ADA CEO Tracy Brown said she successfully manages her own type 2 diabetes, and has come off all her insulin and three other medications, by mindfully avoiding sugar and carbs. … She began to take her own diabetes seriously when her daughter, then five, asked her if she was going to die from the disease. ‘I made a commitment to be the poster child for how you thrive with diabetes — not just live or exist, but thrive.’”

Read the article American Diabetes Association CEO Manages Her Diabetes With a Low-Carb Diet

Comments on 200305

58 Comments

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Kury Akin
July 5th, 2020 at 1:03 pm
Commented on: 200305

13:49. 21.15.9. BS@65, 75, 85kg and rope pull ups + K2E. BW 85kg

(edited)
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Ralph Keeley
July 3rd, 2020 at 6:43 pm
Commented on: 200305


(edited)
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Manchild Manchild
June 29th, 2020 at 2:00 pm
Commented on: 200305

@home, 34# dumbbells, subbed 21-15-9 of:

db squats

bent-over rows


9:47

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Nate Gordon
April 16th, 2020 at 11:54 pm
Commented on: 200305

subbed 21-15-9 strict pull ups

175# back squat

7:54

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Amy Whitson
April 9th, 2020 at 2:08 pm
Commented on: Bacon & Asparagus Frittata

How many servings does this recipe make?

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Jeff Chalfant
March 26th, 2020 at 10:03 pm
Commented on: 200305

10:49 not rx’d:

10/7/5 climbs to 12’ with jumps allowed

otherwise rxd. At 185lbs. Broke the first set intentionally at 15 to save myself for later rounds but could’ve done 21 at body weight unbroken.


last time: 12:54 scaled to:

15 back squats at 185

10 rope climbs to 11.5' no jump

12 back squats

8 -Climbs

9 squats

6 climbs


40/185/69”

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Cy Azizi
March 17th, 2020 at 4:55 pm
Commented on: 200305

29:38rx

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Christian Simpson
March 13th, 2020 at 11:11 pm
Commented on: 200305

Sc I'm 188#, went with 185#. Rope is to far away, did 20/16/12 alt towel pullups


17:59

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Jeffrey Howard
March 13th, 2020 at 7:32 pm
Commented on: 200305

12:00 Rx


BW 155-lb, I used 165-lb for the squats.

Rope climbs were somewhere closer to 20-ft.

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Chase Hiland
March 10th, 2020 at 1:49 am
Commented on: 200305

M/35/5’10”/190


8:38 Rx’d

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Fl oR
March 9th, 2020 at 11:14 am
Commented on: 200305

One nasty piece of work if you are heavy.

15min 50sec rxd.

Squats @225lbs

BW @215lbs

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Kyungtaek Kang
March 8th, 2020 at 9:11 am
Commented on: 200305

5:48 (93kg / 3,5m) M/45/93kg/180cm/CFHIM

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Dominic Dietachmair
March 7th, 2020 at 7:55 am
Commented on: 200305

10:15 Rx :-)


That was a good one!

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Hendrik Bünzen
March 7th, 2020 at 7:38 am
Commented on: 200305

11:27 rx’d

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Jade Teasdale
March 6th, 2020 at 7:47 pm
Commented on: 200305

16:52

with DB front squats (35s)

& legless rope climbs >10’ but <15’

midline roaster! 🤣

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Alex Pham
March 6th, 2020 at 7:36 pm
Commented on: 200305

10:32

170# back squat

L pullups

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Andrea Ferendeles
March 6th, 2020 at 3:54 pm
Commented on: 200305

7.20 Rx (90kg)

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Viktor Wachtler
March 6th, 2020 at 3:25 pm
Commented on: 200305

Subbed:

21-15-9

Double 1.5pood KB front squats

L pull-ups

10:54

43/1.78m/77kg

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Giancarlo Ibarguengoitia
March 6th, 2020 at 1:31 pm
Commented on: 200305

Bw: 87kg


21 backsquat 190lb

7 ropeclimb 15ft.

15 backsquat 190lb

5 ropeclimb 15ft

9 backsquat 190lb

3 ropeclimb 15ft

17'30" 😩😩

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Claire Fiddian-Green
March 6th, 2020 at 12:32 pm
Commented on: 200305

Not a good day for me. Completed in 17:10.

Back Squats = 125#.

Rope climbs = Rd 1: 3 rope climbs plus 16 rope pulls, Rd 2: 2 rope climbs plus 12 rope pulls, Rd 3: 1 rope climb plus 8 rope pulls.

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Antoine Vial
March 6th, 2020 at 7:13 am
Commented on: 200305

14'41''

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Js Smith
March 6th, 2020 at 4:15 am
Commented on: 200305

Ran 2 dirt slow miles instead. Someday I’ll be faster.

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James W Bobo II
March 6th, 2020 at 2:33 am
Commented on: 200305

M/36/165


9:24


Back squat weight as rd’x


No rope so I did:


3 rounds of the following equaled one rope climb:

1 knees to elbow (hanging from a towel)

1 towel pull-up


This was a very similar substitute. Actually I recall rope climbs being easier since the towel pull-ups were strict.

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Christopher Voght
March 6th, 2020 at 2:01 am
Commented on: 200305

For time:

21 body-weight back squats - 170#

7 rope climbs, 11-ft. rope

15 body-weight back squats

5 rope climbs, 11-ft. rope

9 body-weight back squats

3 rope climbs, 11-ft. rope


9:27

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Jim McCary
March 6th, 2020 at 1:58 am
Commented on: 200305

13:19


135# squats / 65% BW

10, 8, and 4 rope climbs, respectively, on 10 foot rope, ceiling


m/6’2”/39/208

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Steve Day
March 6th, 2020 at 1:14 am
Commented on: 200305

11:37 @ 175lb bodyweight

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Steven Odom
March 6th, 2020 at 1:08 am
Commented on: 200305

Rx’ed

=10:01 (5 legless RC’s mixed in)

BW- 175lbs

Back squat- 185lbs

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Jim Rix
March 6th, 2020 at 1:04 am
Commented on: 200305

Scaled to

21-15-9

back squats, 155#

abmat sit ups

ring dips

9:13


last time: 12:31, subbing KTE instead of sit-ups.

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Tripp Starling
March 5th, 2020 at 10:52 pm
Commented on: 200305

21-15-9 back squat @ bw (150#)

7-5-3 leg less rope climb seated from floor to 7’

12:23


Jackie:

3 rounds

21 back squat 45# to med ball

2:00 rope climb lying to standing

11:30

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John Rossetti
March 5th, 2020 at 10:16 pm
Commented on: 200305

55 YOM 5’6” 216.3

SCALED


21-15-9


Squats 75% Body Wt. (165)

Strict Assisted Chins -30 lbs


14:14

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John Rossetti
March 5th, 2020 at 10:12 pm
Commented on: At-Home Workout

55 YOM 5’6” 216.3


scaled


squats 75% Body weight 165lbs

stricy Chins assisted -30lbs


21

15

9


14:14

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Evan Saber
March 5th, 2020 at 10:11 pm
Commented on: 200305

11:45 RX @ 185#

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Evan Saber
March 5th, 2020 at 11:48 pm

Back squats from the ground

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Evan Saber
March 5th, 2020 at 11:51 pm

Then I did a WOD with the class-


For time:

1500 meter row

150 double unders

100 meter sled push (I think w/ 180#)

150 double unders

1500 meter tow


Time: 21:21

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Tom Perry
March 5th, 2020 at 8:35 pm
Commented on: 200305

58 / 173


Today's the last day working at this office. We are moving to a building that does not have a gym. I'm very sad about. I've been working out during lunch at this gym for 25 years. The last 13 1/2 doing CrossFit. My two die hard fellow CrossFitters joined me today doing a PainStorm. We did XI, Fear and Trembling. Here it is: 

For Time:

100 meter Run (.06mi)

10 Muscle-Ups

200 meter Run (.13mi)

20 Handstand Push-Ups

300 meter Run (.19mi)

30 Overhead Squats (45/35 lb bar)

400 meter Run (.25mi)

40 Sumo Deadlift High Pull (45/35 lb bar)

500 meter Run (.31mi)

50 Pull-Ups

600 meter Run (.37mi)

60 Push-Ups

700 meter Run (.43mi)

70 Kettlebell Swings (1/.75 pood)

800 meter Run (.50mi)

80 Burpees

900 meter Run (.56mi)

90 Thrusters (45/35 lb bar)

1,000 meter Run (.62mi)

100 Air Squats


I did this 11 1/2 years ago in 2:04:13. That's right, over 2 hours!


Today I did it in 1:12:50. Better than a 50 minute PR (and 11 years older). I feel pretty good about that. Thanks CrossFit!


My two workout buddies, Tracy (she) and Jim (he), did it in 59:54 and 57:39 respectively. They flew!

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Dave DeCoste
March 6th, 2020 at 2:27 am

That’s awesome! Congrats! Sorry about the move. Hopefully there’s a gym nearby your new building.

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Charlie Pokorny
March 5th, 2020 at 8:21 pm
Commented on: 200305

11:19 with 200-lbs

Nice WOD

m/51/5'11"/200#

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Nicole Deaver
March 5th, 2020 at 8:12 pm
Commented on: 200305

10:35

21-15-9

Body weight back squats Rx (125# / BW-124#)

L rope pull-ups

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Coastie Nick
March 5th, 2020 at 8:05 pm
Commented on: 200305

Rx’d

11:27

175# squats

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Matthew Letarte
March 5th, 2020 at 6:26 pm
Commented on: 200305

12:11

BW: 178#

185# Squats

7/5/3 L-sit rope climbs to 6'


Braided a climbing rope and hung it off my squat rack, it was way harder to grip than a regular climbing rope, I would not recommend doing this lol

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Shane Azizi
March 5th, 2020 at 5:44 pm
Commented on: 200305

17:10 Rx

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Michael Arko
March 5th, 2020 at 4:35 pm
Commented on: 200305

21-15-9 reps of

135lbs back squats*

close-grip strict pull-ups

knees-to-elbows

12:30


Grip is gone!


I weigh about 148 so this is short of bodyweight (91.2%). No rack, all bars from ground (power cleans), so I stayed under Rx.

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John Rodrigues
March 5th, 2020 at 2:58 pm
Commented on: 200305

Scale due do not have rope to do it.


21 body-weight back squats 70kg

7 single hand negative pull ups

15 body-weight back squats 70kg

5 single hand negative pull ups

9 body-weight back squats 70kg

3 single hand negative pull ups


Time: 6:49

(edited)
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Chris Leib
March 5th, 2020 at 1:35 pm
Commented on: 200305

8:55

rx'd squat

rope climbs to 13ft ceiling

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matthew moore
March 5th, 2020 at 12:15 pm
Commented on: 200305

42/m 185# squats 10:15rx

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Rebecca Gussiaas
March 5th, 2020 at 12:07 pm
Commented on: 200305

BW: 185


21-15-9

135# back squats,

strict pull-up (banded)

straight leg raises

16:59

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Dave DeCoste
March 5th, 2020 at 12:07 pm
Commented on: 200305

12:20

Did 9,7,5 rope climbs to 11 ft. ceiling.

160 lbs Rx.

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Katina Thornton
March 5th, 2020 at 11:49 am
Commented on: American Diabetes Association CEO Manages Her Diabetes With a Low-Carb Diet

The continuous glucose monitor, or cgm, is a game-changer. Anyone can see in real-time how the foods they are eating affect their blood sugar. If you want to feel empowered, put one on and take note. You will find that processed foods are the biggest blood sugar offenders. That shouldn't come as a surprise. What is a surprise is that when you eat out and believe that you are making a healthy decision, you may still see a large spike in your blood sugar. What does that tell you? It tells you that you really have no idea what has been added to the food you are eating. No idea, but you can see the effect. If you want to know exactly what you are eating, prepare it yourself. And processed carbs? Avoid them, they offer no benefit. If in doubt, remember the CrossFit nutritional prescription:

Meat and vegetables, nuts and seeds, some fruit, little starch, and NO SUGAR.

Oh, yes, and don't forget the second part of the prescription, it's pretty important, too:

Keep intake to levels that will support exercise but not body fat.

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Wade Allen
March 6th, 2020 at 11:33 am

This one was a strange one for me. Not for what she said but because it was Tracy quoted on CrossFit.com. I have known known Tracy Brown for years and worked with her in the past. So weird.

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John Clarke
March 5th, 2020 at 11:42 am
Commented on: 200305

21-15-9


50lb DB front squats

Pullups

Hollow Rock


6:36

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Antonio Albano
March 5th, 2020 at 10:12 am
Commented on: 200305

21 back squat 40 kg

7 peg board

15 back squat 50kg

5 peg board

9 back squat 60 kg

3 peg board

3 back squat 65 kg

1 peg board

Time 13:46

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Mja 204
March 5th, 2020 at 8:11 am
Commented on: 200305

M / 172cm / 80kg / 35


Rx'd squat / 2m rope climb.. so completed prescribed reps but didn't use legs


7mins 12s

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Carlos Fernandez
March 5th, 2020 at 4:54 am
Commented on: American Diabetes Association CEO Manages Her Diabetes With a Low-Carb Diet

Its great to see someone in her position make these decisions and be open about them. I’m looking forward to see what comes out of her work as the CEO of American Diabetes Association.

(edited)
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Tyler Hass
March 5th, 2020 at 5:05 am

I agree! It's great to see someone who is open-minded and willing to try something without dismissing it on principle. So many people would benefit from getting off the diabetes drug cocktail and managing their condition with diet and exercise.

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QiHui Xing
March 5th, 2020 at 2:55 am
Commented on: 200305
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Bryan Rosen
March 5th, 2020 at 2:03 am
Commented on: 200305

GENERAL WARM-UP


AMRAP 10:

1:00 of single-unders

10 ring rows

10 push-ups

10 sit-ups

10 supermans

10 air squats


SPECIFIC WARM-UP


Rope climb

2 sets of 6 reps of rope row-to-chest

2 sets of 3 rope hang to high knee

3 rope wrap and stand

2 reps of 1 wrap and pull to max height


2 minutes of rope-climb practice


Back squat

Perform 5 reps at each stage of the progression with an empty barbell:

¼ back squats

1 and ¼ back squats

Back squat


Build-up

Build up to working weight by performing 4 sets of 3 reps of back squats, gradually increasing weight each set.


After the last set, perform 1 rope climb to 15-ft. or variation

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Steven Thunander
March 5th, 2020 at 1:33 am
Commented on: 200305

Globo scale: if you do not have a rope, sub 21-15-9 towel pullups and knees to elbows, 21-15-9 reps of l-pullups, or 21-15-9 strict pullups and V-ups. If using dumbbells do front squats at a combined weight of 80% of your bodyweight.

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Chris Sinagoga
March 5th, 2020 at 1:09 am
Commented on: 200305

Champions Club Scaling Notes


RANT

Just a Workout. But man, this is really a tough combo of movements, kind of like cleans and dips.


PURPOSE

Give strong-for-their-weight people a time to shine, only to wish no such opportunity was granted to them starting somewhere around rope climb #1.


NEW TO CROSSFIT SCALE

3 rounds of:

21 back squats (light-ish weight)

2:00 rope climb/pull-up practice (lots of reps please)


TRAINING SCALE

As is, scale so squats are straight through and rope climbs so you don't fail a climb


PRACTICE SCALE

Let go of the rope with every boost up (making sure you are unweighting the hands and using hips first), take shoes off for squats and go slow, keeping the pressure from wobbling on the feet.


GROUP SCALE

3 rounds of:

Max reps in 2 minutes at each station

*pull-ups or ring rows if you don't have a rope


INJURY SCALE

One arm rope pull (just like one arm ring row) and tuck-ups if you can't do squats. Same format as Group scale


WARMUP

Squat

Push-up

Handstand

Hollow hold

[insert thing you suck at]


GENERAL FEAR LEVEL: 7

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