CrossFit | 200320
Friday

200320

Workout of the Day

72

For time:

Row 500 meters
50 GHD sit-ups
Row 1,000 meters
30 GHD sit-ups
Row 2,000 meters
20 GHD sit-ups

Post time to comments. | Compare to 160207.

The Cardiovascular Risk Reduction Benefits of a Low-Carbohydrate Diet Outweigh the Potential Increase in LDL-Cholesterol

3

A 2016 letter to the editor of the BMJ argues the complete profile of metabolic changes induced by a low-carbohydrate diet — increased LDL and HDL cholesterol, a reduction in triglycerides, and a reduction in insulin resistance — indicates a reduction in cardiovascular risk.

Read MoreThe Cardiovascular Risk Reduction Benefits of a Low-Carbohydrate Diet Outweigh the Potential Increase in LDL-Cholesterol

Comments on 200320

75 Comments

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Kury Akin
July 24th, 2020 at 1:50 pm
Commented on: 200320

20:35. 400,800,1600m on m/c @3% and 50,30,20 9kg weighted sit ups.

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Nate Gordon
June 22nd, 2020 at 5:43 pm
Commented on: 200320

20:51

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Manchild Manchild
June 19th, 2020 at 3:19 pm
Commented on: 200320

on GWT, subbed:


run 400m

25 TJs

run 800m

15 TJs

run 1600m

10 TJs


20:06

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Jeff Chalfant
April 10th, 2020 at 9:09 pm
Commented on: 200320

20:07 rx’d


I should've gone unbroken on ghd sit-ups but I got off at 35/50 and 20/30 to set the rower to the next distance. Last set of ghd sit-ups was an all out sprint. Rowing felt hard today.


185/41/69”

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Giuseppe Petrillo
April 8th, 2020 at 10:05 am
Commented on: 200320

20:00

run 400-800-1600

sit ups straight legs 50-30-20

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Cy Azizi
April 6th, 2020 at 3:26 pm
Commented on: 200320

22:34

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Ralph Keeley
April 1st, 2020 at 4:26 am
Commented on: 200320

M/34/6'/175#


22:54 RX

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Morgan Greene
March 30th, 2020 at 9:45 pm
Commented on: 200320

subbed running and abmat SU: 17:17

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Jeffrey Howard
March 28th, 2020 at 12:32 am
Commented on: 200320

21:47 - Rx

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Park Hyunwook
March 26th, 2020 at 8:11 am
Commented on: 200320

Option 2


Weighted ab mate sit-up 17#

20'55''

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Kevin Miller
March 24th, 2020 at 11:10 pm
Commented on: 200320

22:24

no GHD so I scaled to med ball sit ups with a 20# ball

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Christian Simpson
March 24th, 2020 at 2:19 am
Commented on: 200320

Sc abmat situps: 19:06

(edited)
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Dan Kremer
March 23rd, 2020 at 5:41 pm
Commented on: 200320

21:55 Ab Mat

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Claire Fiddian-Green
March 23rd, 2020 at 11:32 am
Commented on: 200320

23:53 Rx

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Darren Ward
March 22nd, 2020 at 10:54 pm
Commented on: 200320

19:58 Rx.

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Tim Hambidge
March 22nd, 2020 at 10:00 pm
Commented on: 200320

25:05

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Matthew Aukstikalnes
March 22nd, 2020 at 9:46 pm
Commented on: 200320

24:00; rows as written, sub 75-50-25 ab-mats with 4# med ball.

compare to 26:54, rx

rowing was much better this time, cant really compare the sit-ups or total time.

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Rot Vazquez
March 22nd, 2020 at 7:47 pm
Commented on: 200320

OPTION 3

For time:  


Row 400 meters 

40 AbMat sit-ups

Row 800 meters 

24 AbMat sit-ups

Row 1600 meters 

16 AbMat sit-ups


18:45

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Nathan Hanks
March 21st, 2020 at 11:13 pm
Commented on: 200320

22:35 RX


great workout

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David Quisberg
March 21st, 2020 at 10:07 pm
Commented on: 200320

19’ 11”... that was a good one

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Rafael Feo
March 21st, 2020 at 4:51 pm
Commented on: 200320

25’02”

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Coastie Nick
March 21st, 2020 at 3:17 pm
Commented on: 200320

Subbed SDLHP with 50# KB for rows (1 pull per 10m of row).


20:42

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Joel Blomdahl
March 21st, 2020 at 2:19 pm
Commented on: 200320

500m row

50 butterfly situps

1000m row

30 butterfly situps

2000m row

20 butterfly situps


Time: 17:49


Male, 193cm, 82kg, 29yo

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Myles Lance
March 21st, 2020 at 2:16 pm
Commented on: 200320

21:29

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Viktor Wachtler
March 21st, 2020 at 6:40 am
Commented on: 200320

Subbed:

50-100-200 24kg kettlebell swings

25-15-10 ab -wheel roll-outs (kneeling)

23:21

43/1.78m/77kg

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Jim McCary
March 21st, 2020 at 4:51 am
Commented on: 200320

21:23


1:41, 3:45, 7:59 on the erg

15# bumper plate weighted sit-ups


m/39/6’2”/210

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Byron Hills
March 21st, 2020 at 3:08 am
Commented on: 200320

22:18

subbed decline bench for GHD

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Dale Saran
March 21st, 2020 at 2:24 am
Commented on: 200320

50 yo/5'6/FNOOS


24:04, subbed straight-leg abmat situps for GHDs.

2:05/500m

4:30/1k

8:58/2k

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Troy Bruun
March 21st, 2020 at 1:43 am
Commented on: 200320

19:06

Rx Row

GHD Situp (to parallel)

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Steven Odom
March 21st, 2020 at 12:04 am
Commented on: 200320

Sub’d AirDyne 1/2/4 miles

Sub’d feet hooked sandbag/ yoga ball sit-ups 70/50/30


=26:01

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Travis Schwartz
March 20th, 2020 at 11:58 pm
Commented on: 200320

20:51

ab-mat sit ups

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Dave DeCoste
March 20th, 2020 at 10:38 pm
Commented on: 200320

18:59 Rx

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Tripp Starling
March 20th, 2020 at 10:33 pm
Commented on: 200320

Rx row

50/30/20 straight leg abmat situps

19:11


jackie

rx row

ambat sit-ups

24:52

(edited)
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Shaun Stapleton
March 20th, 2020 at 10:31 pm
Commented on: 200320

Rx 21:56

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Alex Pham
March 20th, 2020 at 10:06 pm
Commented on: 200320

24:57

25-50-100 burpees

60-40-20 straight leg sit ups

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Brent French
March 20th, 2020 at 9:04 pm
Commented on: 200320

50/5’7”/155 M


no GHD, did V-ups. 20:14.

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James W Bobo II
March 20th, 2020 at 8:49 pm
Commented on: 200320

M/36/167


Modified as follows:


1000 m bike

50 ab-mat sit-ups

2000 m bike

30 ab-mat sit-ups

4000 m bike

20 ab-mat sit-ups


17:34

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Shane Azizi
March 20th, 2020 at 8:40 pm
Commented on: 200320

20:25 Rx

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Jim Rix
March 20th, 2020 at 8:27 pm
Commented on: 200320

Strained my rib muscles last week, and the GHDs really aggravated them, so...

8x100m sprints, 1 min btwn runs

22.24

21.47

20.59

21.0

21.09

21.13

20.87

20.50

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Claire Fiddian-Green
March 23rd, 2020 at 11:29 am

Hope your ribs feel better soon

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Severine Brunner
March 20th, 2020 at 7:40 pm
Commented on: 200320

F/41/Rx


26:40

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Carol Marks
March 20th, 2020 at 7:16 pm
Commented on: 200320

F|53|Scaled


26:52

regular situps

rowing, I took my sweet time.

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Charlie Pokorny
March 20th, 2020 at 6:53 pm
Commented on: 200320

22:07 Rx

Nice WOD!

160207 was 22:43

m/51/5'11"/200#

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Chris Meldrum
March 20th, 2020 at 6:01 pm
Commented on: 200320

Row 500 meters (1 leg rowing)

50 GHD sit-ups -- scaled to Abmat, unanchored

Row 1,000 meters (1 leg rowing)

30 GHD sit-ups -- scaled to Abmat, unanchored

Row 2,000 meters (1 leg rowing)

20 GHD sit-ups -- scaled to Abmat, unanchored


As scaled, 20:32.


Probably could have done GHDs, but being extra careful with knee. The 500 wasn't so bad, but the 2K was pretty miserable. In addition to general suffering, my left leg/butt was cramping. Going to get sick of rowing this way. Pace was 2:00 / 2:05 / 2:10.


47m/5'10"/180

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Charlie Pokorny
March 20th, 2020 at 6:54 pm

Nice work on the 1-leg rowing!

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Stacey Thompkins
March 20th, 2020 at 3:59 pm
Commented on: 200320

M/45/6'2"/185#


Rx'd

19:50

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Claire Fiddian-Green
March 23rd, 2020 at 11:29 am

Great time!

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Hank McKibban
March 20th, 2020 at 3:57 pm
Commented on: 200320

19:00 (run/abmat sit-ups: 400m/75, 800m/45, 1600m/30)

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Daniel Robinson
March 20th, 2020 at 3:39 pm
Commented on: 200320

22:46

Substituted GHDs with 20# MB ABMAT Sit-ups

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Steve Day
March 20th, 2020 at 3:31 pm
Commented on: 200320

22:02


GHD work definitely effected the rows...

500 m - 1:50/500m pace

1,000 m - 1:58/500m pace

2,000 m - 2:02/500m pace

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Michael Arko
March 20th, 2020 at 3:21 pm
Commented on: 200320

Subbed 20cal elliptical for each 500m rowing = 20/40/80 calories


21:52


Elliptical total time = 13:52

but I had to break up the 80cal round

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John Clarke
March 20th, 2020 at 2:40 pm
Commented on: 200320

Run 400m

50 Hollow Rock

Run 800m

30 Hollow Rock

Run 1600m

20 Hollow Rock


15:39

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John Rossetti
March 20th, 2020 at 1:42 pm
Commented on: 200320

55 YOM 5’6” 208.8


scalled Subbed


Airdine Bike 2 min

50 GDH Sit ups

airdine Bike 4 Min

30 GDH sit ups

airdine Bike 8 min

20 GDH sit ups


26:45

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Nicole Deaver
March 20th, 2020 at 1:38 pm
Commented on: 200320

20:19

Subbed bike (no rower & raining) & incline sit-ups w/10# ball(no GHD)

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Evan Saber
March 20th, 2020 at 1:34 pm
Commented on: 200320

20:40 RX

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Harold Zwiers
March 20th, 2020 at 12:59 pm
Commented on: 200320

I had to scale the sittups (butterfly) because of the Corona. It was a nice homewod 17 min 49 sec. The rowing time was: 13 min 20 sec in total.

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Eric O'Connor
March 20th, 2020 at 12:53 pm
Commented on: 200320

Looks like we got a little bit of cardio and abs today! Here are some scaling thoughts:


Rowing: The overall volume is moderate and most athletes can complete these distances, as prescribed, and be ok. With that being said, if someone has a difficult time rowing the initial 500m in under 2:45 it might be a sign to reduce the distance. 


GHD Sit-ups- The volume of this movement is relatively high, but reasonable when arranged in this format. I take a very cautious approach with GHD sit-ups. As a general guideline, experienced athletes can attempt this movement as prescribed, if they are confident that they will be able to handle the volume and they have a had recent exposure to the movement. For experienced athletes that have not had recent exposure to the movement, I recommend performing a mix of full range of motion GHD sit-ups and partial range of motion GHD sit-ups. This could be achieved by performing half of the reps to full range of motion and the other half to a range of motion where they lower their torso parallel to the floor. For athletes that are new or de-conditioned, I will most likely modify the movement to a straight-leg abmat sit-up, where the finish position is achieved when the hands touch the toes. Beyond the movement modifications, most will still need a reduction in reps.


Limited Equipment: This workout can be easily modified at home with no equipment. Consider replacing the row with a run and replace the GHD sit-ups with straight-leg sit-ups where the hands touch the toes on every rep. In addition to the movement substitution consider increasing the reps slightly on the sit-ups as they are much less demanding than the GHD sit-ups. Below is a sample workout:


For time

Run 500 meters

60 straight-leg sit-ups

Run 1,000 meters

40 straight-leg sit-ups

Run 2,000 meters

20 straight-leg sit-ups

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Mike Andridge
March 20th, 2020 at 12:20 pm
Commented on: 200320

row rx

50/30/20 abmat situps holding 20# kb

22:55

m/50/175


compare to

was row rx

50 ghd

30/20 reg abmat situps

24:54


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Antonio Albano
March 20th, 2020 at 12:18 pm
Commented on: 200320

Modificate :

1:30 min SDHP 10kg

50 sit ups

3 min SDHP 10kg

40 sit ups

6 min SDHP 10 kg

30 sit ups

15:30 time

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Antonio Albano
March 20th, 2020 at 12:15 pm
Commented on: 200320


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Roman Kráľ
March 20th, 2020 at 11:36 am
Commented on: 200320

21:27

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Nir Asaiag
March 20th, 2020 at 9:59 am
Commented on: 200320

25:00 min

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Hendrik Bünzen
March 20th, 2020 at 9:18 am
Commented on: 200320

21:19 rx’d

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Kyungtaek Kang
March 20th, 2020 at 8:06 am
Commented on: 200320

22:12

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Brendan Mullan
March 20th, 2020 at 6:58 am
Commented on: 200320

Scaled to butterfly sit ups

26.59min 😅👍

Needed that!

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QiHui Xing
March 20th, 2020 at 6:53 am
Commented on: 200320

RX:21'32''.Fifth day of recovery

https://youtu.be/uWWwGKzzuwg

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Robert Sabbatino
March 20th, 2020 at 6:20 am
Commented on: The Cardiovascular Risk Reduction Benefits of a Low-Carbohydrate Diet Outweigh the Potential Increase in LDL-Cholesterol

Nov.20, 2019; My stats: wt- 290, A1c 7.8, fasting glucose 156, TG 200. MD suggested start

Metformin. Started Low Carb diet instead. Today, March 20, 2020; wt- 231, fasting blood

glucose 91. Haven’t done follow labs yet. BTW, I’m 77 yrs. old. Been overweight since childhood. Low Carb diet- I am a devotee for whatever time I have left!

Stoped hypertension meds. BP at start of LC, 140/90. BP today, 118/78. CrossFit articles are incredible. It was a CrossFit article that convinced me to try Low Carb Diet. BMI states I should weigh 184. For now my goal is 200 lbs. Low Carb, “go figure” ( from another CF article).

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Nuno Costa
March 20th, 2020 at 10:32 am

Wow Robert - great results, thanks for sharing!

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Emily Kaplan
March 20th, 2020 at 6:41 pm

Fantastic!! Great to hear!

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Felix Seraphin
March 20th, 2020 at 3:36 am
Commented on: 200320

26:01 rx :)))

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Juan Acevedo
March 20th, 2020 at 2:15 am
Commented on: 200320

For those staying at home:

▶ NO EQUIPMENT

For time:


Run 400 meters

50 V-ups/Sit-ups

Run 800 meters

30 V-ups/Sit-ups

Run 1600 meters

20 V-ups/Sit-ups


▶ LIMITED EQUIPMENT

For time:


Row 500 meters / Bike 1200 meters

50 Dumbbell sit-ups / V-ups

Row 1,000 meters / Bike 2400 meters

30 Dumbbell sit-ups / V-ups

Row 2,000 meters / Bike 4800 meters

20 Dumbbell sit-ups / V-ups


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Juan Acevedo
March 20th, 2020 at 2:10 am
Commented on: 200320

INTENDED STIMULUS

Patience! Today is all about patience. You could murder that first interval and gain 10-20 seconds. This time would be eaten up in those sit-ups without you even noticing. Be patient today. Approach this workout as the endurance piece it is. Open at a conservative pace and focus on trying to sustain that pace and even increasing at the end. Choose a distance for the first interval that will take you two minutes at a very manageable pace. Your objective is that the second and third intervals then take you 4 and 8 minutes respectively. The volume of sit-ups is high today. Reduce the range of motion or the number of reps so that you can get the first interval done with 2-3 breaks, the second with 1-2, and then in the last one, you just go for it. Today, weighted dumbbell sit-ups are a good option for those that don't have a GHD. Stay patient and grind!


▶ OPTION 1

For time:  


Row 500 meters 

40 GHD sit-ups 

Row 1,000 meters 

25 GHD sit-ups 

Row 2,000 meters 

15 GHD sit-ups


▶ OPTION 2

For time:  


Row 500 meters 

50 parallel GHD sit-ups / weighted AbMat situps

Row 1,000 meters 

30 parallel GHD sit-ups / weighted AbMat situps

Row 2,000 meters 

20 parallel GHD sit-ups / weighted AbMat situps


▶ OPTION 3

For time:  


Row 400 meters 

40 AbMat sit-ups

Row 800 meters 

24 AbMat sit-ups

Row 1600 meters 

16 AbMat sit-ups


WOD'S YOUTUBE PLAYLIST (Includes relevant videos for this workout)

(edited)
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Bryan Rosen
March 20th, 2020 at 12:41 am
Commented on: 200320

GENERAL WARM-UP


EMOM 5 minutes:

5 arms-only strokes

5 arm and back strokes

Full strokes for the remainder of the minute.


2 rounds of:

10 PVC pass-throughs

10 walking lunges

10 hollow rocks


SPECIFIC WARM-UP


GHD Sit-up

2 rounds for 30-seconds of:

Sit-ups

GHD hollow hold

GHD sit-up to parallel

GHD sit-ups


Practice

2 rounds of:

100-m row

3 GHD sit-ups

Rest 30-seconds

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Steven Thunander
March 20th, 2020 at 12:37 am
Commented on: 200320

Globo/home Scale: If you don't have a GHD, or are doing this one at home, sub 2x regular situps, or do weighted or incline situps. If without a rower run 400-800-1600m, 25/50/100 calorie assault bike, 50/100/200 double unders, bike 1/2/4 miles (C2 bike erg double rowing meters) or 25/50/100 burpees. If using a treadmill use a slight incline. Note: if you have access to a GHD or roman chair, know your limits on the GHD situps. Scale as necessary.

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Chris Sinagoga
March 20th, 2020 at 12:18 am
Commented on: 200320

Champions Club Scaling Notes


RANT

Just a Workout


PURPOSE

A stamina piece with a few sprinkles of possible intensity in there. The 500m row and set of 20 on the GHDs can be done at a fast speed, and the rest of it can serve as our normal stamina (muscular fatigue) response. Although, as I've said before, don't take my word on rowing workouts. I've probably done them 4 times in my life.


NEW TO CROSSFIT SCALE

Same row/run numbers

2:00, 1:30, 1:00 GHD sit-up technique practice instead of the set number of reps. If you can keep your spine straight then you'll be pretty safe. Extend the seat out and decrease the ROM if it helps your mechanics.


TRAINING SCALE

Sub 2:00, 1:30, 1:00 L-sits for the GHDs if your technique is not there (including timing of knees snapping on the way up)


PRACTICE SCALE

New to CrossFit scale


GROUP SCALE

Runs go 400, 800, 1,000

GHDs would be same as New to CrossFit scale

If no GHDs are available, then I might go with 20 kb swings/:40 L-sit per round or increased reps. Think of the L-sit being the positional strength of the GHD sit-up and the kb swing be the timing/skill of the GHD sit-up.


INJURY SCALE

Pick one monostructural movement you can do in a decently high volume, then one movement that can tax your midline and/or hips. Use a similar rep pattern.


WARMUP

Jump rope

Candlestick roll

Pull-up

Kb swing

[insert thing you suck at]


GENERAL FEAR LEVEL: 7

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