CrossFit | 200329


Workout of the Day


3 rounds for time of:

Row 250 meters
21 dumbbell thrusters
12 chest-to-bar pull-ups

♀ 20-lb. DBs ♂ 30-lb. DBs

Post time to comments. | Compare to 171222.

At-Home Workout

at home workout

Jug swings, burpees, and sit-ups


“Two years ago, following heated debate, a sports science journal banned a statistical method from its pages, and a different journal — which had published a defense of that method earlier — decided to boost its statistical chops. But as Matthew Tenan, a data scientist with a PhD in neuroscience relates in this three-part series, that doesn’t seem to have made it any easier to correct the scientific record.”

Read the article Why — Even After Reforms for an Episode Involving Bad Statistics — Is It so Difficult to Correct the Sports Medicine Literature?

Comments on 200329


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Tim McManemy
May 26th, 2021 at 2:25 am
Commented on: 200329

12 cal stationary bike

15-lb DBs

Pull-ups done with resistance band (25-80 lbs)


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Manchild Manchild
August 6th, 2020 at 12:29 pm
Commented on: 200329

subbed 10 dips for row


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Kury Akin
August 1st, 2020 at 1:52 pm
Commented on: 200329

14:06. x25 sdlhp@20kg, x21 thrusters@30kg BB, x12 chest to rings (including 30-40% singles). Based on previous Helen (11:17), I was aiming for 13:30 (4:30 rounds). Legs still heavy from squats and struggling to breath in 35oC in shade and 40% humidity.

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Nate Gordon
May 30th, 2020 at 12:07 am
Commented on: 200329


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Emily Jenkins
May 4th, 2020 at 8:30 pm
Commented on: Soy & Ginger Pork Stir-Fry

My husband has already made this a couple of times, we didn't have sesame seeds the first time around and he substituted crushed peanuts. Great meal and easy to cook! Thanks.

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Jeff Chalfant
April 19th, 2020 at 9:01 pm
Commented on: 200329

10:49 rx’d

ouchie. Last row at a recovery pace and the first 2 weren’t fast. Round 2 thrusters broken once, round 3 twice. Missed chest once and redid a pull-up, might’ve done an extra rep round 3. Round 3 pull-ups unbroken, other rounds broken once. Gymnastics kip/grips used.


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Giuseppe Petrillo
April 18th, 2020 at 10:04 am
Commented on: 200329

15 burpees

dumbbells 9+9kg

kip ctb


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Cy Azizi
April 14th, 2020 at 3:59 pm
Commented on: 200329


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Andres Zalamea
April 10th, 2020 at 10:58 pm
Commented on: At-Home Workout

How would I program this?

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Theresa Larson
April 8th, 2020 at 8:52 pm
Commented on: 200329


Used 55# on the barbell for thrusters

RX everything else

F/43 yo/5’2”/130lbs

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Morgan Greene
April 7th, 2020 at 9:56 pm
Commented on: 200329

subbed 25x SDHP @ 75# and 75# BB thrusters: 12:13

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Jeffrey Howard
April 5th, 2020 at 9:44 pm
Commented on: 200329

10:37 - Rx

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Ralph Keeley
April 4th, 2020 at 11:16 pm
Commented on: 200329


9:50 RX

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Tim Hambidge
April 3rd, 2020 at 6:02 pm
Commented on: 200329

13:45 20lb. Thrusters killed me.

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Evan Saber
April 3rd, 2020 at 2:32 pm
Commented on: 200329

9:34 scaled with 25# Dumbells

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Park Hyunwook
April 3rd, 2020 at 12:19 pm
Commented on: 200329


Option 1

C2b->jumping c2b


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Stephen McCarthy
April 3rd, 2020 at 11:59 am
Commented on: 200329

Scaled at home with equipment available

25 SDLHP with 20kg KB

21 Thrusters with 19kg Barbell

12 Pull Ups (Door Jam Pull Up bar)


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Matthew Aukstikalnes
April 2nd, 2020 at 1:55 am
Commented on: 200329

13.25, rx

Compare to 12.36, rx.

C2B were very challenging on the power tower in my basement

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Jon Wilson
April 1st, 2020 at 5:22 pm
Commented on: 200329

25lb db

reg pull ups


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Christian Simpson
April 1st, 2020 at 1:58 am
Commented on: 200329

Sc 25# DB and kipping pull-up (have the door jam bar with bars jutting forward preventing chest to bars)


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Benjamin Schill
April 1st, 2020 at 12:22 am
Commented on: 200329


12:17... really taking it easy on my wrists today.

Prev: 9:38

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Courtney Guthrie
March 31st, 2020 at 11:23 pm
Commented on: 200329

11:51 s


jumping pull-ups

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Kimberly Wilson
March 31st, 2020 at 11:08 pm
Commented on: 200329

9:30 scaled

250 row

21 thrusters with 15#

12 pull-ups

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Scott MacArthur
March 31st, 2020 at 6:51 pm
Commented on: 200329

At home modified. 3 rounds

0.5mile bike for row

21 DB bench press 40lb DBs

12 chest bar pull-ups


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Scott MacArthur
April 20th, 2020 at 4:44 pm

Did rxd on 4/20/20 at station 20. 10:54. Smoker.

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Brian Louchis
March 30th, 2020 at 11:58 pm
Commented on: 200329

Family workout:


Push baby jogger to end of street and back (2 kids)

thrusters and bent over rows

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Rafael Feo
March 30th, 2020 at 11:30 pm
Commented on: 200329

18’05” RX

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Coastie Nick
March 30th, 2020 at 10:29 pm
Commented on: 200329

Modified due to equipment constraints

Subbed SDLHP w/ 75# barbell for row

Subbed 75# barbell thrusters for DB Thrusters


last time was Rx’d and was 11:59

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Jim McCary
March 30th, 2020 at 10:29 pm
Commented on: 200329

14:08 rx


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John Clarke
March 30th, 2020 at 7:39 pm
Commented on: 200329

3 rounds:

Run 275 meters

21 DB thrusters - 30lbs

12 pullups


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Chris Meldrum
March 30th, 2020 at 4:59 pm
Commented on: 200329

3 rounds for time of:

Row 250 meters

21 dumbbell thrusters, 30# DBs

12 chest-to-bar pull-ups

Scaled the DB thrusters to SP, and used 35# as I don't have 30's. Otherwise, as rx'd, 9:44.

Shows the path ahead for me. This was almost a minute slower than when I did this WOD as rx'd back in late 2017. Haven't done C2B for awhile, that was a sticking point. Broke them 6-3-3. Broke shoulder press, 15-6 and 12-6-3 in later rounds.


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Myles Lance
March 30th, 2020 at 4:13 pm
Commented on: 200329


200m run

1 1.5 pood kettlebell

"C2B" on rings

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Jade Teasdale
March 30th, 2020 at 3:16 pm
Commented on: 200329

17:29 RX

Butterfly C2B pull-ups (took me the longest b/c I’m still practicing. Tore my hand on the 2nd to last set.)

Did open workout 19.5 a few days ago!

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Bradley Barnes
March 30th, 2020 at 2:14 pm
Commented on: 200329


35# db

jumping chest to bar

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Claire Fiddian-Green
March 30th, 2020 at 11:47 am
Commented on: 200329


Rx rows and DB thrusters. Pull-ups were something more than chin over bar but weren’t chest touching the bar.

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Stephen McCarthy
March 30th, 2020 at 10:09 am
Commented on: 200329

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Tyler Hass
March 30th, 2020 at 3:23 am
Commented on: Why — Even After Reforms for an Episode Involving Bad Statistics — Is It so Difficult to Correct the Sports Medicine Literature?

It does seem unlikely that a novel method of statistical inference would come out of the field of sports science. Kind of like a novel jet engine coming out of the English department...

I read a rebuttal written by Hopkins and Batterham, the proponents of Magnitude-Based Inference (MBI). They actually seem to have some good ideas (to my untrained eye). Their goal is to move beyond p-values and confidence intervals, which is a move supported by the American Statistics Association, which CrossFit covered not long ago. One of the virtues of their approach is that they seek to describe a difference between statistically significant, but trivial effects and truly beneficial or harmful effects.

The concern with MBI, and possibly the reason for its popularity, is the greater likelihood of a false positive than a false negative. A false positive might get you published and further your career, whereas a false negative would not get you published. It's a pity that statisticians are worried about a problem that might be solved by the journals.

Here is a blog post from the 20% Statistician which goes over the good and bad parts of MBI. There are also some recommendations of alternatives to MBI that have similar goals, but are more rigorously supported and vetted. Here is some of what he writes about MBI:

"There are some good suggestions underlying the idea of magnitude based inferences. And a lot of the work by Batterham and Hopkins has been to convince their field to move beyond null-hypothesis tests and confidence intervals, and to interpret the results in a more meaningful manner. This is a huge accomplishment, even if the approach they have suggested lacks a formal footing and good error control. Many or their recommendations about how to think about which effects in their field are trivial are extremely worthwhile. As someone who has worked on trying to get people to improve their statistical inferences, I know how much work goes into trying to move your discipline forward, and the work by Batterham and Hopkins on this front has been extremely worthwhile. 

At this moment, I think the biggest risk is that the field falls back to only performing null-hypothesis tests."

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Chris Trejbal
March 30th, 2020 at 1:48 am
Commented on: 200329


25 burpees

21 30lb thrusters

12 hollow hold pullups

*Need to work on ankle mobility. The form on my thrusters was atrocious. Could barely get to parallel.

Worked on shoulders and back afterwards.

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Nicole Deaver
March 30th, 2020 at 1:42 am
Commented on: 200329

3 Rds

25 SDHP (20# DBs)

21 DB thrusters (20# DBs)

12 pull-ups


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Matthew Fahrenkopf
March 30th, 2020 at 1:35 am
Commented on: 200329


Subbed 200m run for the 250m row

25 lb DBs

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Steven Odom
March 30th, 2020 at 1:32 am
Commented on: 200329

Sub’d 3 RFT:

20 cal AirDyne

21 barbell thrusters @ 65lbs

12 strict chest to rings

= 9:16

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Js Smith
March 30th, 2020 at 1:25 am
Commented on: 200329

Scaled to 3r/time of

Row 300m

21 box jumps, 12”

12 renegade rows per arm, 10#


First WOD of the year done with any tempo on it; not feeling too fatigued yet. Interested to see how this feels in 24 hrs.

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Sam Meixell
March 29th, 2020 at 11:52 pm
Commented on: 200329

3 rounds in 6:30 of:

Row 250 meters

21 dumbbell thrusters, 20#

12 Ring Rows

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Guy Dufour
March 29th, 2020 at 11:04 pm
Commented on: 200329


10’10 RX

Wow!!! That hurt!!!

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Byron Hills
March 29th, 2020 at 10:36 pm
Commented on: 200329


jumping chest to bar pull-ups

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Bobby Bartlett
March 29th, 2020 at 9:57 pm
Commented on: 200329

13:30 all rx with 50 lbs dumbbell for thrusters

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Greg Fairbanks
March 29th, 2020 at 9:02 pm
Commented on: 200329

3 rds

25 sdhp 45# bar

21 thrusters 45# bar

12 band assist pullups


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Emily Kaplan
March 29th, 2020 at 8:46 pm
Commented on: Why — Even After Reforms for an Episode Involving Bad Statistics — Is It so Difficult to Correct the Sports Medicine Literature?

Unless the author is totally off-base in his assessment, this seems like egregious misconduct. I do not know enough about the analysis to comment on the specific claims, but this graf caught my attention:

"In‌ ‌confidential‌ ‌notes‌ ‌to‌ ‌the‌ ‌editor,‌ ‌I‌ ‌wrote:‌ ‌“their‌ ‌proposed‌ ‌method‌ ‌is‌ ‌not‌ ‌effective,‌ ‌nor‌ ‌does‌ ‌it‌ solve‌ ‌the‌ ‌actual‌ ‌problem‌ ‌of‌ ‌looking‌ ‌at‌ ‌responders‌ ‌vs.‌ ‌non-responders.‌ ‌They‌ ‌have‌ ‌also‌ ‌not‌ ‌done‌ a‌ ‌good‌ ‌enough‌ ‌literature‌ ‌review‌ ‌outside‌ ‌of‌ ‌the‌ ‌exercise‌ ‌science‌ ‌field‌ ‌in‌ ‌this‌ ‌area.‌ ‌I‌ ‌fear‌ ‌this‌ ‌is‌ ‌an MBI‌ ‌episode‌ ‌waiting‌ ‌to‌ ‌occur.”‌ ‌

Sounds pretty problematic to publish... yet they did anyway! Where's the accountability here?

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Charlie Pokorny
March 29th, 2020 at 8:19 pm
Commented on: 200329

9:49 Rx



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Cory Elston
March 29th, 2020 at 8:09 pm
Commented on: 200329

Time was 11:37. I pushed it way to hard on the first round of rows. Still learning to pace myself.

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Jay Bourke
March 29th, 2020 at 7:36 pm
Commented on: 200329

No time recorded.

Changed the row for 300m single unders each round.

21 thrusters with 32lbs.

12 strict pull-ups.

4 rounds.

It's great reading these comments. We get to see how people are committed and are adapting to the WOD with what we have accessible.

Great Job team!

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Shane Azizi
March 29th, 2020 at 7:32 pm
Commented on: 200329

11:45 Rx

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Tripp Starling
March 29th, 2020 at 6:05 pm
Commented on: 200329

Scaled to 25# dumbbells






12# dumbbells

jumping C2B on 24” box


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Jason Froggett
March 29th, 2020 at 5:50 pm
Commented on: 200329


Scaled to 25# DB's


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Charles Meyers
March 29th, 2020 at 5:40 pm
Commented on: 200329

option 1


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Jacob Cram
March 29th, 2020 at 5:09 pm
Commented on: 200329

10:58 25lb db

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Troy Bruun
March 29th, 2020 at 5:06 pm
Commented on: 200329


20lb DB’s

Strict Pull-ups

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Ophir Aruse
March 29th, 2020 at 4:56 pm
Commented on: 200329


300m run

21 thrusters with 30lb rock

12 pull ups

time 13:06

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Viktor Wachtler
March 29th, 2020 at 4:21 pm
Commented on: 200329

Subbed row for 100 single-unders in the firdst two rounds, then 200m run

Thrusters for burpees.

C2rings strict pull-ups.



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Jim Rix
March 29th, 2020 at 4:14 pm
Commented on: 200329

With 25# DBs and 15 ring rows


171222: 12:35 with 25# DBs and pull-ups

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Michael Arko
March 29th, 2020 at 3:57 pm
Commented on: 200329

10cal elliptical in place of 250m rowing

21lbs dumbbells


2:55 total elliptical time which is quite slow.

Helen time earlier in the week was 10:55.

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Stacey Thompkins
March 29th, 2020 at 3:44 pm
Commented on: 200329


Scaled to 25# DB's the rest as rx'd


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Dale Trueman
March 29th, 2020 at 3:30 pm
Commented on: 200329

Rx’d: 11:20


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John Rossetti
March 29th, 2020 at 3:11 pm
Commented on: 200329

55 YOU 5’6” 210

3 Rounds for Time

basement Gym no Rower


21 DB Thrusters 30lb DBs

12 Chest to Bar


forgot how much harder SDLHP’s are that Rowing

last two sets broken

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Eric O'Connor
March 29th, 2020 at 2:32 pm
Commented on: 200329

This workout is one of those that looks really easy but will put you in the pain cave if you really push the pace. I expect faster times to be under 8 minutes. Here are some scaling thoughts:

Row: The row distance per round is pretty short and almost all athletes should be able to complete the entire distance. 

Dumbbell Thruster: The prescribed load is light and the reps per round should be able to be achieved unbroken on at least the first round, if not all rounds. Consider scaling the load if you cannot achieve the goal. For athletes where the volume is too high, reduce the reps each round as well as the load. 

Chest-to-Bar Pull-ups: The overall volume is low and I’d like to see athletes complete at least 1 round unbroken. If your max capacity for chest to bar pull-ups is 5 reps in a row or less, consider scaling the reps per round today. I’d like to preserve the chest to bar element of the movement, so I don’t recommend doing chin over bar pull-ups….although there is nothing wrong in doing so. My main modification will be a jumping chest to bar pull-up or a chest to ring row. 

Equipment Limitations: Consider the following options if you are limited on equipment:

Row: If you do not have a rower, consider performing another mono structural exercise such as a 250m run, 150 single unders, or 1-minute of in-place high knees each round. 

Dumbbell Thruster: This movement can easily be performed with some sort of bag or loaded backpack. If for some reason, if there is no object available consider performing a jump squat. 

Chest to Bar Pull-up: If you have dumbbells I might recommend doing dumbbell rows, if you have substituted table/truck rows for the pull-ups/rope climbs that have been programmed recently. If you don’t have dumbbells then hit up the table/truck rows again. 

Sample workouts could be:

1) With Dumbbells

3 Rounds for time of

250m Run or 150 single unders

21 DB thrusters (30lbs/20lbs)

21 DB rows or 12 truck/table rows

2) No equipment

3 Rounds for time of

250m Run or 150 single unders

21 bag thrusters

21 bag rows or 12 truck/table rows

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Steve Day
March 29th, 2020 at 2:22 pm
Commented on: 200329


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Shaun Stapleton
March 29th, 2020 at 1:16 pm
Commented on: 200329

Rx 8:43

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Daniel Robinson
March 29th, 2020 at 11:21 am
Commented on: 200329


35lb. DBs

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Mitch Rose
March 29th, 2020 at 10:27 am
Commented on: 200329


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Paul Greene
March 29th, 2020 at 10:11 am
Commented on: 200329


Much harder than I anticipated, scaled row for a run as I’m stuck at home. Luckily have the other kit! What a Sunday morning wake up, love a thruster!

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Apostolos Filippos Mesiakaris
March 29th, 2020 at 9:12 am
Commented on: 200329


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QiHui Xing
March 29th, 2020 at 8:07 am
Commented on: 200329
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Nathan Jenkins
March 29th, 2020 at 3:12 am
Commented on: Why — Even After Reforms for an Episode Involving Bad Statistics — Is It so Difficult to Correct the Sports Medicine Literature?

I have written and and spoken about how academic exercise science has a lot to learn from CrossFit’s scientific approaches, addressing largely the same problems (fitness, chronic disease) through diametrically opposed methods.

The flaws in the peer review system, the group think, the dogmatism... it’s just absurd. There’s no other word to describe it.

CrossFitters, affiliate owners... you’re doing the right thing, you’re providing a scientifically defensible service to your clients. The published literature may not have caught up to what you’re doing just yet. But it will, hopefully... at least, I hope it will and in my own small way I am working towards that ultimate goal.

In the meantime (I think, the next 5-10 years or so), understand that absence of evidence of efficacy is not the same thing as evidence of ineffectiveness. Read the articles on this site about modern science and the scientific method: that’s CrossFit’s approach.

The alternative approach of postmodern science, the singular goal of which being to establish and support a consensus, is postmodern science. This is the academy’s M.O.

Shitty statistics completely devoid of intellectual rigor, an example of which is highlighted in this post, is just one of literally 1000s of symptoms rooted in the real underlying cause, which I’d propose is postmodern science. Exercise and sports science may be THE quintessential example of postmodern science and its catastrophic shortcomings.

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Chris Sinagoga
March 29th, 2020 at 1:51 am
Commented on: 200329

Champions Club Scaling Notes


This is one of those ones that you need to have a capacity to reach a speed that 3 rounds will be a good enough dose. The first thing required is technique, and after that it's the experience/willingness to get yourself to "that place." If you don't have both of those, 5 rounds with slightly lighter dumbbells might be a good idea. If you do... hahahahahahahahahahaha


A short dose of death, more practice with that short-duration intensity if we're ready


5 rounds, lighten up the dumbbells probably


As is


New to CrossFit scale, and maybe up the rowing distance


3-5 rounds (read rant)

Run 200 meters

21 handstand push-ups (or scaled ones)

12 burpees if you don't have a pull-up bar


This is a tricky one because it involves everything. So instead of trying to replicate the movements you can't do, make your own circuit of 2-3 exercises that you can do. I would include squatting or at least some variation of pulling from the hips (knees to elbows, tuck-ups, GHD sit-ups) and something with at least one arm overhead.


Jump rope

Hollow rock

Kb swing




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Jesse Ward
March 29th, 2020 at 1:27 am
Commented on: At-Home Workout

What a great demo guy! Miss you brother!

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Arnie Kiddoo
March 29th, 2020 at 12:57 pm

I agree !

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Steven Thunander
March 29th, 2020 at 1:07 am
Commented on: 200329

Globo/home Scale: For the row, either sub 200m sprint, 15 burpees, 25 sumo deadlift high pulls with your dumbbells or other object, 50 double unders, or 75 single unders. Thruster sub burpee high jumps if without dumbbells, or odd object thrusters (load a backpack, bag or other object with books or other weight, concrete blocks, bricks, or whatever you have) . For the pullups, if you have dumbbells sub 24 bent over rows (DB's, KB's, barbell, odd object) or 24 bodyweight rows (you can attach a towel to a door handle or post and pull on it, or rings, railings, ect), or 12 strict pullups if using a bar you can't kip on. If you don't have equipment, sub 24 pushups.

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Bryan Rosen
March 29th, 2020 at 12:40 am
Commented on: 200329

For those at home:

Bodyweight WOD

3 rounds for time:

:30 High knees

:30 Mountain climbers

21 burpee + air squat

12 V-ups*

*If you have a backpack, fill it with towels or clothes and perform 12 sumo deadlift high pulls with the backpack.

Dumbbell WOD

3 rounds for time:

200-m Run

21 dumbbell thrusters

12 dumbbell Renegade rows

In collaboration with Juan Acevedo!

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Bryan Rosen
March 29th, 2020 at 12:38 am
Commented on: 200329


Row 500m

*At each 100 meter mark, perform 5 legs-only strokes

3 rounds of:

5 inchworms with a push-up

10 air squats

*Increase air squat speed each round


Chest-to-bar pull-up

1 set of 5 kip swings + 1 kip

2 sets of 5 jumping pull-ups

1 set of 5 kip swings + 1 pull-up

1 set of 5 kip swings + 1 chest-to-bar pull-up

1 set of 3-5 chest-to-bar pull-ups

Dumbbell thruster

Perform 2 rounds of progression with 5 reps of each step:

5 dumbbell strict press (3-sec pause at the top)

5 dumbbell front squats (3-sec pause at the bottom)

5 dumbbell thrusters (3-second pause in the front rack)

5 cycled dumbbell thrusters

*First round with a light set of dumbbells, and the second round with the intended workout weight.


Row 100 meters

7 dumbbell thrusters

3 chest-to-bar pull-ups

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Mike Andridge
March 29th, 2020 at 12:31 am
Commented on: 200329

Scaled up to

3 rnds

250m row

21 thrusters using 35# kb's

12 mostly strict CTB



compare to was


Workout before I knew what the wod was at 7pm

Shoulder press-






3 hspu btwn each round

then 5 rnds with 20# vest-untimed

250m row

10 ring push ups

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Juan Acevedo
March 29th, 2020 at 12:28 am
Commented on: 200329



Learning day! This a great variation of Helen. There is a decrease in the distance in the mono-structural work, and an increment in the metabolic demands of the other two movements. The range of motion is similar, but the power output of each rep of thrusters and chest-to-bar pull-ups is higher than each rep of kettlebell swings and pull-ups. How your performance compares in these two workouts will tell you how balanced you are. Ideally, there should be only a 1-2 minute difference between these two workouts.  Because comparison is our objective, today keep your scaling similar to what you did on Helen (200325). If you did not do Helen then, start there. If modifying the chest to bar pull-ups, make sure to prioritize range of motion. Those extra inches that separate a regular chin-over-bar pull from a chest-to-bar is what we are after. Today half of the thing is that you apply what you learned from Helen, so check your notes and today be smart. Keep in mind one thing a few seconds on the rower will not save you that much time if you end up breaking the thursters and pull-ups too many times. Chill on the rower, grind on the thrusters, and keep jumping to that pull-up bar!


3 rounds for time of:  

Row 250 meters 

21 dumbbell thrusters 

12 chest-to-bar pull-ups or jumping chest-to-bar pull-ups (bar is at arm's length above your head)

♀ 15-lb. DBs ♂25-lb. DBs


3 rounds for time of:  

Row 250 meters 

21 dumbbell thrusters 

12 jumping chest-to-bar pull-ups (bar is 6 inches or less above your head)

♀ 10-lb. DBs ♂20-lb. DBs

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David Swicegood
March 29th, 2020 at 4:48 pm

At home WOD scale! Still very challenging.

3 rds

15 burpees

21x 12 lb backpack thrusters

12 pike pushups


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