CrossFit | 200507
Thursday

200507

Workout of the Day

107

5 rounds of:

1 minute of dumbbell deadlifts
1 minute of push-ups

Do not rest between rounds.

Post total reps completed for each exercise and weight used for the deadlift to comments.
Compare to 151229.

At-Home Workout

1
at home workout

Weighted lunges and shoulder taps

Watch

When Ancel Keys received funding to evaluate his diet-heart and lipid hypotheses in the late 1960s, he was dismayed when his study comprehensively disproved his theory about dietary cholesterol's role in heart disease. Instead of leveling “ruthless scepticism toward [his] own work,” as Karl Popper claims a scientist must, Keys and his colleagues buried the data. Here, Prof. Timothy Noakes tells the story of how Keys blurred the line between belief and proof, transforming the landscape of scientific research for decades to come.

Read MoreAncel Keys' Cholesterol Con, Part 1

Comments on 200507

111 Comments

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Tim McManemy
June 26th, 2021 at 11:09 am
Commented on: 200507

135 lb barbell


45 deadlifts

79 pushups

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Natalia Devens
May 3rd, 2021 at 11:47 am
Commented on: 200507

105 lb

75 reps

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Lua Lorencette
May 3rd, 2021 at 11:44 am
Commented on: 200507

185lbs 131reps

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Manchild Manchild
October 23rd, 2020 at 4:17 pm
Commented on: 200507

60# dumbbells, and subbed dips for push-ups


113 reps

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Matthew Aukstikalnes
September 10th, 2020 at 5:39 pm
Commented on: 200507

60# db's 25-19-18-15-15 = 92

Push-ups 27-23-18-16-16 = 100

compare to

60# db's 20-17-16-15-15 = 83

Push-ups 28-23-21-21-21 = 114


you win some, you lose some :)

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Kury Akin
September 8th, 2020 at 2:06 pm
Commented on: 200507

DL. 15@75kg bb R1 then 15@65kg bb R2-5

PU. 25 on step R1 and 10 on step plus 10 on bench R2 and 20 on bench R3-5

(edited)
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Chris Meldrum
June 28th, 2020 at 4:54 pm
Commented on: 200507

As rx’d, with 50# DBs. 


DL:  30-29-25-24-24 (132 total)

PU:  35-28-25-24-25 (137 total)


Limiting factor on deads was primarily wind, while on push-ups it was more stamina.  Hurts either way, but I guess I prefer the stamina limitation.


47m/5'10"/185

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Chris Meldrum
June 28th, 2020 at 4:56 pm

Forgot - with 20# weight vest. #weightvestmonth

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Clint Michael
June 16th, 2020 at 1:20 am
Commented on: 200507

Used 50 lbs. dumbbells

DL=116

PU=114

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Giuseppe Petrillo
June 1st, 2020 at 10:30 am
Commented on: 200507

barbell 40 kg

100 dl

125 push ups

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Jeff Chalfant
May 29th, 2020 at 12:23 am
Commented on: 200507

116 deadlifts with 55lb. dumbbells (nonstop)

92 pushups


My lats were feeling the most fatigue during the workout, then it was my forearm flexors after the workout.




181/41/69”

(edited)
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Cy Azizi
May 26th, 2020 at 1:42 pm
Commented on: 200507

50#. DL:64, pu: 80

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Nicholas Tan
May 19th, 2020 at 1:11 am
Commented on: 200507

M/33/6’1/205


Rx: 192 reps (50 lb DBs)

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Blas Raventos
May 18th, 2020 at 11:22 pm
Commented on: 200507

M-35 years

193 reps

60kg deadlifts

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Sunita Tanna
May 18th, 2020 at 9:17 pm
Commented on: 200507

Dumbbell deadlifts (25lbs): 157

Push-ups: 23

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Shawn Hakimi
May 18th, 2020 at 9:18 pm

YTLBH

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Luis Beza
May 18th, 2020 at 12:56 pm
Commented on: 200507

EMOM 10´

Odd: Max reps of DB Deadlift @2x20kg

Even: Max reps of push-ups


Score:

DB Deadlift: 22, 22, 22, 22, 24 (112)

Push-ups: 25, 25, 20, 20, 17 (107)

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Colin Lamb
May 16th, 2020 at 4:12 pm
Commented on: 200507

Ashley 15# DB and knee PU

DL = 101

PU = 61


Fiona 10# DB and knee PU

DL = 107

PU = 101

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Colin Lamb
May 16th, 2020 at 4:06 pm
Commented on: 200507

40# DB

DL = 133

PU = 113

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David Swicegood
May 15th, 2020 at 8:38 pm
Commented on: 200507

No idea how many rounds. These ones are so tough to do with improvised equipment!!

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Dan Kremer
May 15th, 2020 at 3:34 pm
Commented on: 200507

55# DB 1.5 Pood KB


101

120

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Roger Lee
May 14th, 2020 at 3:45 pm
Commented on: 200507

https://youtu.be/CTmT8mYZBgo

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Shawn Hakimi
May 11th, 2020 at 5:19 pm
Commented on: 200507

188 deadlifts

71 push ups


30# dumbbells


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Sunita Tanna
May 18th, 2020 at 9:13 pm

Great job HTD!

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Shawn Hakimi
May 18th, 2020 at 9:20 pm

Re-do; Rx'd


Dumbbell deadlifts (30lbs): 145

Push-ups: 81

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Mike Scott
May 11th, 2020 at 5:11 pm
Commented on: 200507

35# dbell DL: 23, 15, 13, 11, 12 = 81

Push-ups: 25, 16, 16, 14, 13 = 84

Nothing in the tank today. Been hitting the wods very consistently and not getting quite enough sleep.

Comment URL copied!
Ralph Keeley
May 10th, 2020 at 8:43 pm
Commented on: 200507

M/34/6’/175#


DB deadlifts 70-lb. each hand

97 reps (26/18/22/16/15)

Push-ups

107 reps (30/23/20/18/16)

(edited)
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Byron Sierra
May 10th, 2020 at 6:14 pm
Commented on: 200507

Returning after a year off (male 46):


95 deadlifts (95lbs)

80 pushups

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Loris Giuliano Ferrari
May 10th, 2020 at 3:37 pm
Commented on: 200507

Male 50yo/181cm/76Kg

24kg KB x 2

151 DL

123 push up

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Salvatore Sangregorio
May 10th, 2020 at 2:31 pm
Commented on: 200507

7may2020


dl 2 kB 16kg= 116reps

push ups= 131 reps

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Jim McCary
May 9th, 2020 at 3:12 pm
Commented on: 200507

5/7:

  • apx 15 / 15 per round (kids in garage with me, so wasn’t counting all that carefully - just focusing on continuous movement)
  • 50# DBs
(edited)
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Alex Pham
May 9th, 2020 at 1:20 pm
Commented on: 200507

51 DL (70# db ea side)

115 PU

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Nigel Swadel
May 9th, 2020 at 4:29 am
Commented on: 200507

M/36/6’/88kg

235 reps with 22.5 & 25kg dumbbells

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Marcel Ferreira Martins
May 9th, 2020 at 2:17 am
Commented on: 200507

M/AGE39/110KG

150 REPS DEADLIFT 30KG BAR

125 REPS PUSH UP BAND

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Jeffrey Howard
May 9th, 2020 at 12:39 am
Commented on: 200507

M/24/5'8"/155lb

Live Long CrossFit

Mason, MI


153 Deadlifts with 50-lb Dumbbells

(40-30-27-24-32)

89 Push-ups, (Should have done band assisted push-ups)

(24-16-16-17-16)

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Matthew Fahrenkopf
May 9th, 2020 at 12:32 am
Commented on: 200507

DL: 35-32-32-31-31 = 161 (35 lb. DBs)

Push-ups: 20-16-15-13-12 = 76

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Jessica Biernbaum
May 8th, 2020 at 11:08 pm
Commented on: 200507

5 rounds of:

1 minute of dumbbell deadlifts @30#(14kg) 97 reps

1 minute of elevated push-ups 61 reps

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James W Bobo II
May 8th, 2020 at 10:22 pm
Commented on: 200507

5/7/20


M/36/165


31/33

25/18

22/15

23/15

24/16


used 40 lb DBs for deadlifts

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Megan Oberlin
May 8th, 2020 at 9:14 pm
Commented on: 200507

KB Swings @30lbs - 120

Push ups - 80

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Morgan Greene
May 8th, 2020 at 9:13 pm
Commented on: 200507

135#DL: 115

pushups w/ push up bars: 121

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Mike Laabs
May 8th, 2020 at 8:10 pm
Commented on: 200507

Barbell Deadlift 135#: 98 reps

Pushups: 141

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Steve Weis
May 8th, 2020 at 7:02 pm
Commented on: 200507

In: CFWUx3


5 Rounds (continuous)


1 minute - Dumbbell Deadlifts (35lbs p/)

1 minute - Push-ups


25-23-23-23-23

20-19-15-15-16

Total reps: 202


Out: 2 mile run

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Myles Lance
May 8th, 2020 at 2:01 pm
Commented on: 200507

114 (1.5 pood kettlebell swings)

76

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Clay Markle
May 8th, 2020 at 1:56 pm
Commented on: 200507

M/37/5'9"/166


Deadlift MOD barbell (65#) - 121 Reps


Push-ups - 168 Reps


Total reps - 279

(edited)
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Sam Meixell
May 8th, 2020 at 11:51 am
Commented on: 200507

69 @45# DBs / 61

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Viktor Wachtler
May 8th, 2020 at 10:58 am
Commented on: 200507

24kg kettlebells

DLs all sets 25 reps - 125reps

PUs all sets 30 reps - 150reps

43/1.78m/77kg

(edited)
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Geoffroy Castelnau
May 8th, 2020 at 9:05 am
Commented on: 200507

DBs DLs (9kg/20lbs per DB) - 151 reps

Band knee push-ups - 119 reps

M / 41yo / 176cm / 70kg

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Scott Wiedmeyer
May 8th, 2020 at 3:49 am
Commented on: 200507

33 / M / 5'9" / 137lbs


40lb dumbbells deadlifts 19-13-11-9-9 = 61

Push-ups 14-11-9-7-7 = 48

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Tyler Hass
May 8th, 2020 at 1:10 am
Commented on: Ancel Keys' Cholesterol Con, Part 1

Dr. Noakes, you are incredible. You established beyond reasonable doubt in your previous series that Ancel Keys was guilty of scientific crimes and misdemeanors. I'm excited to see you have more in store for us.

What still amazes me is that the results of the MCE remained buried, only to be discovered by the son of one of the researchers many years later. How is it possible that a government agency would invest millions into a study and never inquire about the results?

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Richard Foster
May 8th, 2020 at 12:51 am
Commented on: 200507

K/Bells 45/55

DLIft - 22,21,20,22,22 - 107

P/Ups - 27,18,15,17,14 - 91

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Spenser Smith
May 8th, 2020 at 12:19 am
Commented on: 200507

207 with 50lbs dumbbells!

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Colton Morrow-Merrill
May 8th, 2020 at 12:02 am
Commented on: 200507

Barbell Deadlift (165 lbs) 18, 15, 15, 15, 12


Pushups 20, 20, 18, 17, 10

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Rafael Feo
May 7th, 2020 at 11:50 pm
Commented on: 200507

Dumbbell deadlifts - 15 - 15 - 15 - 15 - 15 = 75 reps (25k)

Push-ups - 25 - 20 - 20 - 20 - 20 = 105 reps

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Michael Bishop
May 7th, 2020 at 11:35 pm
Commented on: 200507

45# dumbbells


100 + 100


I realized last time we did dumbbell deadlifts I did them more like dumbbell squats

(edited)
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Brian Rolle
May 7th, 2020 at 10:51 pm
Commented on: 200507

All I have is a 32 case of 20z water lol 40 pds.


Deadlift-167 reps

Push-ups-213

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Jeffery Powell
May 7th, 2020 at 10:31 pm
Commented on: 200507

30 pd dumbbells 10s to 15s

10s to 15s pushups

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James Hollyday
May 7th, 2020 at 10:18 pm
Commented on: 200507

129 dead @35 lb 26-23-23-29-28

128 pushups 35-27-23-21-22

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Nate Gordon
May 7th, 2020 at 10:09 pm
Commented on: 200507

75#db's

dl= 25-22-20-20-20

pu= 25-21-20-20-20

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Shaun Stapleton
May 7th, 2020 at 9:50 pm
Commented on: 200507

Used 50’s


DL’s 30/30/30/25/26

PU’s 30/30/30/27


total: 258

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Shaun Stapleton
May 8th, 2020 at 12:00 am

Forgot to last round of push ups haha hypoxia at its finest

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Cor Oz
May 7th, 2020 at 9:09 pm
Commented on: 200507

Priority: Strength bias on DL, muscle endurance, pacing


Deadlifts ground to standing standard

97.4# (48.7# ea. hand)


Dumbbell deadlifts:

72 (15, 13, 14, 15, 15)


Push-ups:

85 (20, 17, 15, 17, 16)

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Eric Kang
May 7th, 2020 at 9:07 pm
Commented on: 200507

50lbs Dumbbells

111 Deadlifts (30-20-20-20-21)

150 Push-Ups (40-30-25-25-25)

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Shane Azizi
May 7th, 2020 at 8:57 pm
Commented on: 200507

Dumbbell deadlift, 55lb dumbbells: 85 reps.


pushups: 92 reps. Rx

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Steve Day
May 7th, 2020 at 8:31 pm
Commented on: 200507

DB DL w/55 lb DBs - 104 (22/20/20/20/22)

Push-ups - 104 (20/20/20/20/24)

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Coastie Nick
May 7th, 2020 at 8:24 pm
Commented on: 200507

Used 135# barbell for DL


DL: 38,25,23,21,23= 130

PUs: 60,40,35,35,28= 198

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Daniel Doucette
May 7th, 2020 at 7:39 pm
Commented on: 200507

Men 45/5.10”/167

DB DL 51# - 111 reps

PU - 143 reps

(edited)
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Christian Simpson
May 7th, 2020 at 7:25 pm
Commented on: 200507

45# DBs

DB DL: 25/20/15/20/15 = 95 reps

DB PU: 30/25/25/22/23 = 125 reps

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Charlie Pokorny
May 7th, 2020 at 7:16 pm
Commented on: 200507

120 deadlifts with 2 x 60-lb dumbbells

158 pushups

151229 was 105 deadlifts with 55-lb DBs and 160 pushups

m/52/5'11"/200#

(edited)
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Nicole Deaver
May 7th, 2020 at 6:47 pm
Commented on: 200507

Deadlifts (35# DBs): 24-24-26-25-20=119 reps

Push-ups: 35-27-22-21-19= 124 reps

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Scott MacArthur
May 7th, 2020 at 6:23 pm
Commented on: 200507

DL 28,22,20,22,19 total 111

PU 37,26,21,21,19 total 124

used 40 DB’s, largest I have at home.

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Jade Teasdale
May 7th, 2020 at 6:07 pm
Commented on: 200507

35# DBs (heaviest ones I have)

+ weight vest. My CQB chest rig, not exactly sure how much it weighs with all the ammo, but I didn’t have the 10# plate I usually do lashed on with paracord. 🥵 Brutal workout! 25 for DL & 15-20 for PU until later rounds. Then, 20 & 10. Went out too hot! Recovering right shoulder girdle.

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David Suri
May 7th, 2020 at 5:10 pm
Commented on: 200507

40lb dumbbells.

125 deadlifts.

117 pushups.

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Anthony Bourne
May 7th, 2020 at 4:43 pm
Commented on: 200507

Deadlift (50#) 25, 25, 25, 22, 22

pushup 30, 28, 25, 20, 18

total = 237

(edited)
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Steven Odom
May 7th, 2020 at 4:34 pm
Commented on: 200507

Used a barbell

@ 155-lb

DL= 26-19-18-25-24

PU= 43-44-40-36-32

Total= 307

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Justin Coloma
May 7th, 2020 at 4:27 pm
Commented on: 200507

Deadlift (35lb kettlebell): 110

Push-ups: 91

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Alina Weidlich
May 7th, 2020 at 4:03 pm
Commented on: 200507

Maybe, but only maybe (*sweat) I went too easy this time. Had always 20sec left each round. But fine for today...

50# dbs (18-18-18-18-18) = 90

Push ups RX (14-14-14-14-19) = 75


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ralf kohler
May 7th, 2020 at 3:54 pm
Commented on: 200507

5 min warm up


Hero wod LT Brad Clark

16kg KB 19:56


.com workout

32 kg barbell deadlift 18,16,1613,16

push up 14,12,13,13,15


cool down


WOOHOO

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Alexey Logachev
May 7th, 2020 at 3:52 pm
Commented on: 200507

50 lbs dumbbells

deadlift 80 (20+15+15+15+15)

push ups 52 (15+10+10+9+8), chest and hips touch the floor on the bottom, full elbows lockout on the top

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Tripp Starling
May 7th, 2020 at 3:44 pm
Commented on: 200507

35# dumbbells

146 deadlifts (28-28-30-30-30)

110 push ups (24-24-22-20-20)


Jackie:

20# dumbbells

100 deadlifts (20-20-20-20-20)

100 knee push ups (20-20-20-20-20)

Comment URL copied!
Stacey Thompkins
May 7th, 2020 at 3:31 pm
Commented on: 200507

M/45/6'2"/185#



Rx'd with 50# DB's

DL - 145

PU - 98

243 reps total

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Kevin Miller
May 7th, 2020 at 3:30 pm
Commented on: 200507

35# DB

20/18

16/15

14/14

15/13

16/13


81 DL

73 PU

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Michael Arko
May 7th, 2020 at 3:19 pm
Commented on: 200507

46lbs dumbbells

26-22-22-21-23 = 114 deadlifts

29-23-20-20-21 = 113 push-ups

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Dee Davis
May 7th, 2020 at 3:01 pm
Commented on: 200507

DL’s w/25# Db’s- 152

PU’s - 107

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Jim Rix
May 7th, 2020 at 2:30 pm
Commented on: 200507

DL w/ 39# DBs (a 35 and a 4 in each hand)

28/30

24/28

26/26

26/26

27/28

131 DL

138 push-ups

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Charles Meyers
May 7th, 2020 at 2:27 pm
Commented on: 200507

Dumbbell Deadlifts 16,15,16,20,25 @50 lbs

Pushups 13,14,16,18,18,

Dumbbell Totals 92 reps

Pushups Totals 79 reps

Comment URL copied!
Priscilla Gibbs
May 7th, 2020 at 2:18 pm
Commented on: 200507

119 DB deadlift (25lbs)

230 knee pushups

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Clark Perez
May 7th, 2020 at 11:35 pm

Great job!


45# DB

DB DL: 124

PU: 250

Comment URL copied!
John Rossetti
May 7th, 2020 at 2:14 pm
Commented on: 200507

55 YOM 5’6” 207


5 rounds of:

35 Lb DBs 1 minute of dumbbell deadlifts

1 minute of push-ups


DB Dead Lift 27,24,23,22,22 = 118

Pushups 23, 18,14,14,13 = 82

200 reps even

Comment URL copied!
Eric O'Connor
May 7th, 2020 at 1:56 pm
Commented on: 200507

This movement combination is great and should allow for intensity to be maintained throughout the duration of the workout. Here are some scaling thoughts and some at-home modification suggestions:


Deadlift: Consider using a load that allows you to complete the first minute without rest. With that being said, if you want to get a heavier stimulus….do it. If you do not have dumbbells, an option is to get a 40-50lb load backpack, bag of dog food, etc. and perform a sumo deadlifts. If the loads that you have available are light, consider performing a single leg deadlift. If you have some heavy-ish containers that can be deadlifted similar to dumbbells, you can perform those as well. If you do not have anything to lift consider performing a prisoner good morning jump. 


Push-ups: I would like to see athletes hit up a variation that they can get at least 15 reps with on each round. Primary options could be: incline push-ups, kneeling push-ups, or a band assisted push-up variation. 

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Jon Wilson
May 7th, 2020 at 1:50 pm
Commented on: 200507

45lb db’s


DL-85

push ups- 106

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Randy Crooker
May 7th, 2020 at 1:30 pm
Commented on: 200507

40lb DB Deadlifts - 115 reps

push-ups - 111 reps

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Paul Minter
May 7th, 2020 at 1:15 pm
Commented on: Ancel Keys' Cholesterol Con, Part 1

Great article, perfect level of detail

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Grant Shymske
May 7th, 2020 at 1:04 pm
Commented on: Ancel Keys' Cholesterol Con, Part 1

This series is going to be fantastic. It is baffling that one man with unflappable beliefs can have such a massively negative impact on humanity, yet it is the history of modern humanity repeated end over end over end to the present. There should be a prize given each year to the influencer who most impact-fully admits that they were wrong and changes their mind.

(edited)
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Mike Andridge
May 7th, 2020 at 12:24 pm
Commented on: 200507

rx

50# db's

22/17/16/16/15=86

push ups

28/20/18/15/17=98

m/50/175

compare to

with 40# db's=97 total

push ups=87 total.

Comment URL copied!
Grant Shymske
May 7th, 2020 at 12:04 pm
Commented on: At-Home Workout

Thank you for these at home variations!

Comment URL copied!
Derrick Dalton
May 7th, 2020 at 11:51 am
Commented on: 200507

DL: (45lb Db) 62 reps

PU: 104

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Jobst Olschewski
May 7th, 2020 at 11:23 am
Commented on: 200507

100DL @60kg (BB)

115Push-up

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John Clarke
May 7th, 2020 at 11:11 am
Commented on: 200507

DB Deadlift - 130 @ 30lbs. Minutes were 25-25-25-25-30

Pushups - 160. Minutes were 40-40-30-25-25

(edited)
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Christopher Voght
May 7th, 2020 at 10:46 am
Commented on: 200507

5 rounds of:

1 minute of dumbbell deadlifts - 114, 35# dumbbells

1 minute of push-ups - 82

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Yaqian Huang
May 7th, 2020 at 10:45 am
Commented on: 200507

DB Deadlifts (15kg) : 172

Push-up : 74

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QiHui Xing
May 7th, 2020 at 10:43 am
Commented on: 200507

Total:125reps+101reps.

dumbbell deadlifts 25kg*2 (30-23-24-24-24)

push-ups (20-20-20-20-21)

https://youtu.be/1tPO75AT8Zk

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Daniel Robinson
May 7th, 2020 at 10:28 am
Commented on: 200507

Deadlifts (35lbs DBs) : 138

Push-up : 118


Classic case of under estimating this one!

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Dale Trueman
May 7th, 2020 at 10:26 am
Commented on: 200507

50lb dumbbells:

DL - 110

PU - 132

Total - 242

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Gang Zhou
May 7th, 2020 at 9:57 am
Commented on: 200507

DB Deadlifts (25kg) : 108

Push-up : 92

Comment URL copied!
Frederic Cruzat
May 7th, 2020 at 7:54 am
Commented on: 200507

deadlifts (27kg) : 134

push-up : 160

Comment URL copied!
Brendan Mullan
May 7th, 2020 at 7:45 am
Commented on: 200507

22.5kg

196 reps 😅👍

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Jim Braddock
May 7th, 2020 at 2:41 am
Commented on: 200507

Deadlift(12 KG) - 152 Reps (25 was the lowest rep at 4th and 5th rounds)


Push ups - 90 Reps (15 was the lowest rep at 4th & 5th rounds)

(edited)
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Bryan Rosen
May 7th, 2020 at 1:41 am
Commented on: 200507

GENERAL WARM-UP


3 rounds of:

200-m run

8 air squats

8 inchworms + push-up

8 single-leg deadlifts, body-weight

4 broad jumps


SPECIFIC WARM-UP


Dumbbell deadlift

With a pair of light dumbbells:

5 Deadlift with pause above the knee on the way up and down

5 Deadlift (without pause)

*Perform a second round with the intended workout weight.


Practice:

15-seconds of dumbbell deadlifts

15-seconds of push-ups


AT HOME VERSION

5 rounds of:

1 minute of body-weight single-leg deadlifts, L

1 minute of body-weight single-leg deadlifts, R

1 minute of push-ups

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Juan Acevedo
May 7th, 2020 at 12:40 am
Commented on: 200507

▶ INTENDED STIMULUS

Grit and grip! This one will test both your aerobic capacity and your muscular endurance. One of the most valuable skills you can get from training is self-knowledge. This is expressed at all levels. What do you say to yourself during a workout? How do you respond when things don't go as planned? How intentional and purposeful is your approach to learning double-unders (triple-unders)? And also like today, how smart you can be within a given workout and how well do you know your capacity. How and when you choose to break your reps today will be fundamental. Keep in mind one thing. Opening with big unbroken sets will feel excellent on the first rounds, but it will probably give you a real excuse not to get as many reps on the last sets. That said, you have to know your capacity well here to decide a good strategy for each movement. Ten minutes is a long time if you reach muscle failure in the first two minutes. Don't. That does not mean not push hard. That means to maximize your reps in a way in which it does not destroy you. Aim for that and learn today. We have been doing a lot of stamina work lately, use that today! The decision on weight is yours. The metabolic demands will be similar no matter what. Chose a weight that you could cycle for at least 45 seconds when fresh. That will give you a lot of room to play while keeping the delicate balance of stamina and endurance. On the push-ups chose variation that allows you to get 30+ reps inside a minute. We have used a band for push-ups in a while. Today is a good day for that. Find your GRIT!


▶ SCALING OPTION FOR PUSH-UPS

Band push-ups

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Steven Thunander
May 7th, 2020 at 12:30 am
Commented on: 200507

Globo/Home scale: If you do not have dumbbells, sub a barbell, odd objects, kettlebells, or tire flips with a lighter tire, or banded good mornings. This should ideally be fast, so 35/50lb db's are in order if these are available to you (1.5/1pood kettlebells, or 95/135lb barbell if subbing). Scale down as necessary. If you do not have equipment, do supermans instead. Pushups as rxed, scale down as necessary.

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Chris Sinagoga
May 7th, 2020 at 12:11 am
Commented on: 200507

Champions Club Scaling Notes


RANT

Deadlifts are just another expression of squatting, and this specific expression of squatting is the best way I know of to practice midline stability - meaning controlling your spine through the movements. The thing should not move in this lift... there is no exception. So if you try to get the dumbbells to touch the ground but are rounding your back to get the extra three inches, then you are practicing a bad habit.


MAIN DECISION

Do I have the physical/mental capacity today to make this thing both a muscle-burner and a lung burner?


NEW TO CROSSFIT SCALE

As is, pick a deadlift weight that you won't have to put down, but is also a challenge to keep your back flat


WHAT ABOUT THE MOVEMENTS

Deadlift - squatting, midline emphasis, arms in a goofy position, external load

Push-ups - pushing, midrange, bodyweight

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WHAT ABOUT THE REPS/TIME

Short workouts usually call for high intensity, so I would see the same here. Deadlifts probably will be able to go unbroken if you are really in the mood, push-ups not so much.


LEARN TO COOK

If you have the intensity switch ready today and can keep your back flat and elbows in, go for it. If not, think about adding some time and rounds. 1:30 per exercise with 6 rounds total might be a good dose. Also think about doing deadlifts without shoes and see if you can keep the arches up and bodyweight consistent on the feet.


I DON'T WANT TO COOK, JUST GIVE ME FOOD

1:30 of each, 6 rounds, go about 3/4 speed


GENERAL FEAR LEVEL: 7

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