CrossFit | 200501
Friday

200501

Workout of the Day

75

5 rounds for time of:

Run 400 meters
50 squats
15 L pull-ups

Post time to comments. | Compare to 031006.

Foolish Assertions in The Game Changers

20
david diamond
Watch

Periodization is overwhelmingly presented as best practice in all NSCA publications on programming — as superior to all other models of programming. ... [Yet] if we perform a quality and relevance check on the citations at the end of the periodization chapter in [the NSCA’s] “Essentials,” we find only three truly experimental papers cited in this “authoritative” chapter. Three experiments produced in more than three decades? Surely there has to be a larger evidence base for such a central tenet of a professional organization and world authority.

Read the articlePeriodization: Period or Question Mark?

Comments on 200501

96 Comments

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Manchild Manchild
October 19th, 2020 at 4:41 pm
Commented on: 200501

AMRAP 20


2 2/3 rounds + 5 L-pull-ups

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Kury Akin
September 2nd, 2020 at 2:07 pm
Commented on: 200501

21:01 off 5x 400m m/c@3%/12.5-13.5kph, 35 squats, 9 L ring pulls (got a little tucky towards end of last two rounds)

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Nate Gordon
July 17th, 2020 at 5:31 pm
Commented on: 200501

scaled to kipping pull ups

21:33

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Clint Michael
June 7th, 2020 at 5:07 pm
Commented on: 200501

45:25

Note to self: don’t do this one in the heat.

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Jeff Chalfant
May 22nd, 2020 at 10:27 pm
Commented on: 200501

33:52 with strict, supinated grip L-pull-ups

broken: 10/5, 6/5/4, 6/5/4, 6/5/3/1, 5/4/3/2/1 (missed a rep on round 4 and had to redo)

runs started slow and got slower...lots of rest too.



180/41/69”

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Giuseppe Petrillo
May 22nd, 2020 at 9:54 am
Commented on: 200501

27:42 rx’d

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Cy Azizi
May 18th, 2020 at 3:13 pm
Commented on: 200501

34:26rx

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Luis Beza
May 18th, 2020 at 12:42 pm
Commented on: 200501

4 Rounds

400m Row

40 Air squats

10 Pull-ups


Score: 14:35

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Blas Raventos
May 13th, 2020 at 6:46 am
Commented on: 200501

M-35y-Around 10% BF - Passed my CrossFit L1 on feb 2011, Sao Paulo...


And still Scaled this workout to 12 L pullups.


Why not 15 L pullups? Since failing a rep is so easy with L pullups I decided to go with a rep scheme that allowed me to challenge myself today without modifying the complexity while without needing to rest to much. Partitioned the 12 L pullup in 4 sets of 3 the first 3 rounds and 6 sets of 3 the last 2 rounds.


Since Buenos Aires is under a forced lockdown and running is not allowed (dont get me started), I measured 90 se. of single under in warm up and scaled down the 400m run to 200 single under. This was a surprise. I knee L pullups would suck and swuats would hurt. I didnt fully realize the single unders would hurt as much until well into this.


Very happy to have done this with my mom. I scaled this for her. 150 jumps to arms support on table, 15 squats and 9 ring rows extra hard (more horizontal than we use to do them) she kicked my ass did the 5 rounds in 18:45


I did my 5 rounds of 200 singles 50 squats and 12 L pullups in 23:40.


Awesome workout!


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Nathanael Akin
May 8th, 2020 at 3:57 am
Commented on: 200501

21:25 RX but with 10 L-pull-ups per set

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David Swicegood
May 7th, 2020 at 10:13 pm
Commented on: 200501

Rx with towel pulls for pull-ups. 29:13.

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Felix Seraphin
May 6th, 2020 at 2:27 pm
Commented on: 200501

RX Time: 29:52.9

*run

2:20.4*

3:28.2

2:18.6*

3:46.6

2:18.0*

3:25.2

2:22.0*

3:46.9

2:19.1*

3:46.3

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Brandon Myers
May 5th, 2020 at 4:15 am
Commented on: 200501

19:55


400m run, 25 air squats, 15 incline ring rows

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Benjamin Schill
May 5th, 2020 at 2:11 am
Commented on: 200501

M/42/6’3”/215


27:40 with hollow rock pull-ups. L pull-ups not doable at this point. Maybe soon!

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James Hollyday
May 4th, 2020 at 11:11 pm
Commented on: 200501

25:10 Rx

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Morgan Greene
May 4th, 2020 at 10:18 pm
Commented on: 200501

22:27

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Clay Markle
May 4th, 2020 at 1:53 pm
Commented on: 200501


(edited)
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Clay Markle
May 4th, 2020 at 1:50 pm
Commented on: 200501

M/37/#166

22:10

MOD L pull-ups to Jumping pull-ups

(edited)
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Greg Fairbanks
May 3rd, 2020 at 5:58 pm
Commented on: 200501

Half everything 5 rds

200m

25 squats

8 dead hang band assist pullups


23:01

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Hank McKibban
May 3rd, 2020 at 3:43 pm
Commented on: 200501

24:48 (600m runs, kipping pull-ups)

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Sam Meixell
May 3rd, 2020 at 3:29 pm
Commented on: 200501

5 rounds in 16:45 of:

Run 200 meters

25 squats

15 Ring Rows

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Alex Pham
May 3rd, 2020 at 1:21 pm
Commented on: 200501

25:32

Subbed run for 180 jumping jacks

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Giuseppe Giorgini
May 3rd, 2020 at 8:39 am
Commented on: 200501

Rx 28,40

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QiHui Xing
May 3rd, 2020 at 5:02 am
Commented on: 200501
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John Billiris
May 3rd, 2020 at 1:59 am
Commented on: 200501

34:41 Rx


R1: 5min mark

R2: 11:03min mark

R3: 18:34min mark

R4: 25:40min mark

R5: 34:41 Finish

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Jim McCary
May 3rd, 2020 at 1:00 am
Commented on: 200501

26:52


  • subbed 15 ring rows and 15 hollow rocks for L pull-ups
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Matthew Fahrenkopf
May 3rd, 2020 at 12:42 am
Commented on: 200501

10 tuck pull ups, otherwise Rx’d

28:08

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Richard Foster
May 3rd, 2020 at 12:22 am
Commented on: 200501

Modified to

2 mins per exercise for 5 rnds

30 mins


Running in place with jump rope

Squats 50/50/50/46/30

L Pullups 15/12/12/12/8

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Christian Simpson
May 2nd, 2020 at 11:10 pm
Commented on: 200501

Kipping ring pull-up, otherwise Rx.

38:58


Maybe it was switching to nights and getting only 5 hours of sleep or maybe it was that this was my 12th workout of the week... whatever the case it went from 6 min rounds in 1-2 to hitting a 🧱. Just decided to finish at that point. Looking forward to my rest day!

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Matt Jones
May 2nd, 2020 at 10:57 pm
Commented on: 200501

25:46 rx(ish), L pull-ups were >>>90 degrees

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Timothy Hensley
May 2nd, 2020 at 9:49 pm
Commented on: 200501

30:04


Had to do the L-PUs one by one

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Patrick Costello
May 2nd, 2020 at 8:07 pm
Commented on: 200501

24:34

regular kip pull ups

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Charles Allen
May 2nd, 2020 at 6:50 pm
Commented on: Foolish Assertions in The Game Changers

First, I'm a proponent of the Paleo / Zone diet and meat. Let's put this into perspective please. Has anyone looked around at our population? Fuck the Covid 19 pandemic, we have a much more serious issue with an obsbesity epidemic. Are we really concerned that people are gonna watch the Game Changers and say, "well hell, I'm gonna become a vegan!"? That is the last thing i'm concerned about. But if a documentary comes out that inspires more people to eat more plant based foods, and workout hard, then that's a massive win? What else do you want? Otherwise most people have a hard time just cutting out soda, chips, candy, etc. There are much bigger battles to fight, than a single sided argument based on consuming a plant based diet for crying out loud. Plant-based diet or the standard American Diet (SAD)? I am so tired of listening to blow hard nerds making an argument against this documentary. Get a fucking life and move on for Christ sake. As I write this post, I see at least a dozen people within 30 feet of me that are morbidly obese. They could definitely stand to add more plant-based, real food to their diets. One step at a time people! And trust me, I'm willing to bet my paycheck for the next six months that they aren't going to become vegans. Enough already!

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Steve Weis
May 2nd, 2020 at 4:20 pm
Commented on: 200501

5 Rounds for Time


400 meter run

50 squats

10 pull-ups


Time: 20:53


In: CFWU, 1/2 mile run

Out: Heavy Bag 3/1x3

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Cor Oz
May 2nd, 2020 at 3:50 pm
Commented on: Foolish Assertions in The Game Changers

Excellent response Dr. Diamond and CrossFit Health, thank you!

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Myles Lance
May 2nd, 2020 at 2:57 pm
Commented on: 200501

48:57

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Viktor Wachtler
May 2nd, 2020 at 10:59 am
Commented on: 200501

24:23

Ring L pull-ups

43/1.78m/77kg

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Viktor Wachtler
May 2nd, 2020 at 10:58 am
Commented on: 200501


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Alberto Gomez
May 2nd, 2020 at 6:23 am
Commented on: 200501

22:22


5 rounds:


400m run

50 squats

15 push ups

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Steven Odom
May 2nd, 2020 at 3:33 am
Commented on: 200501

Rx’ed

= 21:47

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Jeffrey Howard
May 2nd, 2020 at 2:11 am
Commented on: 200501

27:40 -Sc

Scaled to 10 staggered L Pull-up (5 right side and 5 left side)

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Tripp Starling
May 2nd, 2020 at 1:37 am
Commented on: 200501

L pull ups on rings (much better on shoulder) first 3 rounds, tuck pull-ups on tings last 2 rounds, all else as rx

29:47–pull-ups slowed me down


jackie:

500m run

35 squats

15 ring rows

27:00

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Severine Brunner
May 2nd, 2020 at 12:25 am
Commented on: 200501

F/41/176/64


5 rounds

400m run

25 squats

5 pull ups with violet band


18:18

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Michael Arko
May 2nd, 2020 at 12:16 am
Commented on: 200501

I didn't want to run in the pouring rain, so I subbed 20cal on my elliptical trainer in place of 400m runs.

24:28

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Jade Teasdale
May 2nd, 2020 at 4:16 pm

I get that! 🌧 sucks

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sandy francisco duran perez
May 1st, 2020 at 11:23 pm
Commented on: 200501

5 Rounds for time

400m run

50 Squat

15 L Pull-up


26:45 RxD'


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Troy Bruun
May 1st, 2020 at 11:07 pm
Commented on: 200501

5rds: 21:39

400m Run

50 SQT

15 Knee Tuck Pull-ups


48 degrees and rain

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David Smith
May 2nd, 2020 at 2:39 am

That weather sounds brutal!

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Shane Azizi
May 1st, 2020 at 11:04 pm
Commented on: 200501

28:19 Rx

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Craig Grabe
May 1st, 2020 at 10:17 pm
Commented on: 200501

36/M

32:41

Normal pull ups

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Shaun Stapleton
May 1st, 2020 at 10:16 pm
Commented on: 200501

Rx: 22:27

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Coastie Nick
May 1st, 2020 at 10:05 pm
Commented on: 200501

Rx’d

23:55

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Stacey Thompkins
May 1st, 2020 at 9:49 pm
Commented on: 200501

M/45/6'2"/185#


Scaled to 12 L-pullups per round and TM runs 1% incline squats as rx'd

24:43

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Michael Bishop
May 1st, 2020 at 9:33 pm
Commented on: 200501

Scaled down to 10 L-pull ups


21 minutes


Great to run outside again

(edited)
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Jacob Cram
May 1st, 2020 at 8:44 pm
Commented on: 200501

20:26 30 cal Airdyne subbed for run the rest as Rx

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Charles Meyers
May 1st, 2020 at 8:43 pm
Commented on: 200501

5-Rounds

400 meters run (Assault Air Runner)

50 Squats

10 L- Pull-ups

Last round with 20 lb vest

28:30

(edited)
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Steve Day
May 1st, 2020 at 8:40 pm
Commented on: 200501

20:58

Runs on treadmill 1% incline - 1:40ish splits

Squats took about a minute

L pullups were slow...multiple sets to get to 15. Dealing with some upper body pains too. Looking forward to the rest day.

(edited)
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Alessandro Michetti
May 1st, 2020 at 8:39 pm
Commented on: 200501

5 round of:

400m run

50 squats

15 KB press


Time: 23.43

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Charlie Pokorny
May 1st, 2020 at 8:14 pm
Commented on: 200501

27:12 Rx

"Runs" on uneven terrain (3 laps backyard = 400m)

m/52/5'11"/200#

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Nicole Deaver
May 1st, 2020 at 7:52 pm
Commented on: 200501

25:46 Rx


Everything felt slow today!

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Joseph Ybarra
May 1st, 2020 at 7:08 pm
Commented on: 200501

I threw together a warm-up based in the style of Bryan's, because the comments were messed up this morning. I thought to share it, so you guys could use it.


General Warm-up


2 rounds of:

200-meter run

5/5 single-arm row

10 glute bridge

15ft broad jump

10 sec hang


Specific Warm-up


Squat

5 tempo squat

5/5 cossack squat

5 squat jump


L-sit

2 sets of:

1 pull-up + lift right leg for 5-sec + lift left leg for 5-sec + lift both legs for 5-sec

3 sets of:

1 pull-up with right leg extended + 1 pull-up with left leg extended

Comment URL copied!
Andrew Moultrie
May 1st, 2020 at 8:20 pm

Thanks a lot!

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Randy Crooker
May 1st, 2020 at 6:55 pm
Commented on: 200501

27:30

400m run

50 squats

15 tuck pull-ups

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Mike Andridge
May 1st, 2020 at 6:20 pm
Commented on: 200501

Modified/scaled to

5 rnds

800m assult bike (strained calf-running is not happening)

50 sqts

10 L pull ups from seated on rings. Not perfect by any means, but getting better.

27:08

m/50/175

(edited)
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Charlie Pokorny
May 1st, 2020 at 8:19 pm

Hey Mike, I am recovering from a calf-strain too. Apparently, its common for calves to tighten up as we age. I was already doing a lot of mobility, and now I have added some strengthening (weighted calf-raises) and cross-fiber massage (I roll a ball right-to-left under the calf). Re-straining is common since they take awhile to repair. I wish you well with it!

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Patrick Gembala
May 1st, 2020 at 6:16 pm
Commented on: 200501

Did it last night RXD. My abs hurt pretty good today. 23:53

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Jim Rix
May 1st, 2020 at 6:10 pm
Commented on: 200501

Scaled/subbed to 500m rows and 20 ring rows

26:36

Oddly, squats got easier as the rounds went by.

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Mike Andridge
May 1st, 2020 at 6:22 pm

How's the shoulder Jim?

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Dave DeCoste
May 1st, 2020 at 6:05 pm
Commented on: 200501

24:06 Rx

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Jade Teasdale
May 1st, 2020 at 5:38 pm
Commented on: 200501

Scaled! (Coming back from a dislocated clavicle @ the SCJ.) Alternated between strict & kipping PU. 33:45! No pain! Discomfort on the runs, but no pain! 😆

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Daniel Robinson
May 1st, 2020 at 5:36 pm
Commented on: 200501

5 rounds for time of:

Run 400 meters

30 squats

10 pull-ups


Time - 22:11

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Chris Meldrum
May 1st, 2020 at 5:24 pm
Commented on: 200501

As rx’d, 25:39.


Bit of a grinder.  Running is starting to feel better.  My stride is not so short and choppy.  A couple brief rests during squats.  Broke L pull-ups in 3 sets for most rounds, more in the last round.  Before WOD, did some deadlifts and worked up to 355.


47m/5'10"/180

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Scott MacArthur
May 1st, 2020 at 5:20 pm
Commented on: 200501

21:41, 4 rounds. Subbed 0.3mi elliptical for run.

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Tomi Krznar
May 1st, 2020 at 5:11 pm
Commented on: 200501

5 x

400 m

50 sq

10 PU

20 pushups


28:45

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John Clarke
May 1st, 2020 at 5:07 pm
Commented on: 200501

5 rounds:


400m run

50 squats

15 pull-ups


16:55 - everything unbroken except for last round of pullups - 10/5.

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Elsa Mickelsen
May 1st, 2020 at 4:41 pm
Commented on: 200501

25:27

Plank Rows for PU.


Completed this after my box group class WOD

Metcon (Time)

60 Burpee

1600m Run

120 Wallball


Then added THUNDERSTRUCK squats to finish up.

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Elsa Mickelsen
May 1st, 2020 at 4:40 pm
Commented on: 200501

25:27

Plank Rows for PU.


Completed this after my box group class WOD

Metcon (Time)

60 Burpee

1600m Run

120 Wallball


Then added THUNDERSTRUCK squats to finish up.

Comment URL copied!
Grant Shymske
May 1st, 2020 at 3:57 pm
Commented on: Foolish Assertions in The Game Changers

"Eat: meat & vegetables, nuts & seeds, some fruit, little starch, and no sugar" coupled with CrossFit Health's subtitle "Let's Start With The Truth" says it all. Similar to what we see in debates with religious dogma, one side has the scientific method and objective measures and the other has nothing but feelings, beliefs, and attempts to disguise those things as fact (ala Game Changers).

(edited)
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Alejandro Sarria
May 1st, 2020 at 4:44 pm

I get what your trying to say. You must have heard some terrible arguments by religious people. I get it. Yet, I have found that the greatest scientists that have changed the world for the better today have been religious. Science done rightly still requires faith.


https://youtu.be/6CulBuMCLg0

(edited)
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Grant Shymske
May 1st, 2020 at 4:53 pm

That's great man, I'm all about it. Just promise me no more Crusades, Witch Trials, or Satanic Panics. Those are strikes one, two, and three as far as humanity is concerned.

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Cor Oz
May 2nd, 2020 at 3:44 pm

Truth is, there are far more strikes against a humanity without religion than with.

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David Kearsey
May 1st, 2020 at 12:44 pm
Commented on: Periodization: Period or Question Mark?

Thankyou !!! I used to read the Journal a lot and for years it has been keeping me educated in a wide variety of subjects related to CrossFit. although I do miss it, your effort in providing content daily is much appreciated. I am proud that the CrossFIT organization is well educated and forward thinking and this type of content supports that view. Please keep it up.

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Pedro Castro
May 1st, 2020 at 12:35 pm
Commented on: Foolish Assertions in The Game Changers

If Crossfit is for everyone, it's a community, why can't we all be whatever we want to be and get along?

We live in the stupid era of 'acceptance' and being vegan is not accepted? I'm plant-based and wouldn't change it for anything, but I'm not one to preach about it or attack meat eaters and, like others, we're always being 'attacked' for our choice... Now I even have meat eaters attacking me for not doing direct plant-based activism... Like, wtf??

People always need someone to stuff information through their mouths without doing their own research, so that they feel better with being in negation mode....

(edited)
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Deanna Sassorossi
May 1st, 2020 at 12:49 pm

I completely agree with you. I've been plant based for 4 years and crossfitting for 3. I never talk about being plant-based at the gym unless someone asks me directly. I'm not one to tell others what to do, but I am getting tired of CF putting out so much anti plant based content. CrossFit is for everybody!

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Severine Brunner
May 1st, 2020 at 1:01 pm

Completly agree and even hope one day CrossFIt will be plant based... So far are my convictions :)

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Bennett Novak
May 1st, 2020 at 1:27 pm

I think you guys are missing the point. This isn’t about being anti-vegan (assholes on the internet and in your gym are a separate issue), it’s about debunking a couple myths about human biology that were put forth to say that (per the film) a vegan diet is “better” and “more natural” for humans.


Ya’ll do you, and spread the good word of how a vegan diet has helped, but do it in a way that is factual... saying humans are herbivores and that cholesterol is bad are scientifically false, and promoting those impacts the credibility when you do have valid points.

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Tyler Hass
May 2nd, 2020 at 3:51 pm

One of the things I respect most about CrossFit is that it is broad and inclusive, but doesn't try to be all things to all people. If CrossFit were to start embracing vegan diets, then why not weight machines? And jogging on alternate days. Maybe team up with Gwyneth Paltrow on some recovery supplements?

My inclination is that CrossFit will back whichever diet provides optimal health and performance and leave room for people to tune it to their individual needs. If that fine tuning moves away from health and performance and towards political or ethical beliefs, it's no longer CrossFit.

I do respect people who are ethical Vegans and are willing to put the lives of others ahead of their own. There are many in the CrossFit community with that same mindset, but they don't necessarily see a plant-based diet as the best way to save the world.

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Nathan Hutcheson
May 1st, 2020 at 12:19 pm
Commented on: Foolish Assertions in The Game Changers

Maybe main guys post their workout comments on here? I think the main post spot isn't working.

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Chris Johnston
May 1st, 2020 at 8:24 am
Commented on: Foolish Assertions in The Game Changers

CF, when can we expect your experts from the other side to do their rebuttal? More and more crossfitters are going plant based and have benefited in more than one way. Why are you trying to persuade people towards the meat diet? Please consider supporting a plant based diet as well. Thank you

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david morrison
May 1st, 2020 at 9:22 am

Agree

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Nathan Hutcheson
May 1st, 2020 at 12:16 pm

I think taking a meat reduction approach may be a good approach here, as the increasing global population will not allow for all members of the global community to eat meat everyday. I think research supports that it is necessary to eat meat every day for optimal health. Possibly just a meat 1X/day or every other day as a way of getting the valuable nutrients from meat but while maintaining global food sustainability. UCLA is a big proponent of meat reduction approaches to health.


And, from an evolution perspective, our ancestors evolved eating a varied diet, likely made up of different compositions depending on the local availability of fruits, veggies, and dairy/eggs/meat.

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Deanna Sassorossi
May 1st, 2020 at 12:51 pm

I agree with you Chris. Not sure why CF is pushing a meat centered diet so much. There are plenty of plant-based sources of protein.

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Josse Berckmans
May 3rd, 2020 at 11:32 pm

probably because CF is sponsored by the meat and dairy industry...

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Colby Buswell
May 4th, 2020 at 3:32 pm

Agree. Despite the points Diamond is making there are benefits to vegan and vegetarian diets. Explore it all and let us decide.

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Tyler Hass
May 1st, 2020 at 3:20 am
Commented on: Foolish Assertions in The Game Changers

Dr. Diamond completely dismantles the comparative anatomy argument often employed by vegans. Humans might not have teeth like a typical carnivore. Thankfully, we don’t need them. We’ve been using tools and fires for millions of years. We have more dietary flexibility than any other species thanks to this.

Humans are essentially the result of an evolutionary experiment that tested whether a large brain could compensate for smaller muscles, claws and teeth. We have no built-in weapons, unlike other predators. Nonetheless, it’s those predators who are living in zoos and not the other way around. The human brain is the most effective evolutionary adaptation ever devised for hunting.

I've seen other debate against this comparative anatomy argument before, but I think Diamond's solution is the best I've heard yet.

The second part of this talk covers cholesterol in an interesting way. Game Changers argued that vegan diets are the most effective method to lower cholesterol. Diamond argues that cholesterol is actually good for us, as it reduces our risk of death from infections and cancer, with minimal impact on heart disease. So why lower it?

His graph of the mortality rates of people with familial hypercholesterolemia (FH) is especially persuasive. People with FH have sky high cholesterol. They are more likely to die young, which is bad. But they have a lower risk of dying when they’re old, thanks to a stronger immune system. This sounds like a bad trade-off, except that very few people die when they’re young. So, it’s an increase of a relatively minor risk. Overall, people with FH have a longer lifespan.

Great information presented here and in a very entertaining way.

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Paul Romero
May 1st, 2020 at 2:55 am
Commented on: Foolish Assertions in The Game Changers

Seriously CF!? DID that really just happen?

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