CrossFit | 200517
Sunday

200517

Workout of the Day

73

Complete as many rounds as possible in 15 minutes of:

25-ft. handstand walk
75-ft. walking lunge
25 sit-ups

Post rounds completed to comments.

Dissecting the Deadlift

2
deadlift
Watch

This 2020 human trial found 30 days of intermittent fasting shifted a variety of proteins in ways that are protective against cancer, inflammatory and immune disease, obesity, diabetes, the metabolic syndrome, and various pathological forms of cognitive dysfunction.

Read MoreIntermittent Fasting From Dawn to Sunset for 30 Consecutive Days Is Associated With Anticancer Proteomic Signature

Comments on 200517

78 Comments

Comment thread URL copied!
Manchild Manchild
November 1st, 2020 at 4:26 pm
Commented on: 200517

subbed:

4 wall walks

walking lunge, 25 steps

12 KTEs


4 1/3 rounds

Comment URL copied!
Kury Akin
September 18th, 2020 at 10:35 am
Commented on: 200517

5R+walks, lunges and 7 sits. Scaled: 4 hollow hold wall walks, 75' walking lunges, 25 sit ups.

Comment URL copied!
Nate Gordon
August 2nd, 2020 at 7:05 pm
Commented on: 200517

scaled HS walk to shoulder taps x 25


6 rounds + 25 shoulder taps

Comment URL copied!
Clint Michael
July 3rd, 2020 at 6:25 pm
Commented on: 200517

4 rounds plus 3 sit ups

subbed 3 wall walks for each HS walk

Comment URL copied!
Giuseppe Petrillo
June 11th, 2020 at 7:01 am
Commented on: 200517

6 rounds + hsw and wl rx’d

(edited)
Comment URL copied!
Jeff Chalfant
June 7th, 2020 at 9:16 pm
Commented on: 200517

6 rounds plus HS walk plus 75’ lunge plus 8 situps. Rx’d. No abmat/no arm swing/no anchor on situps with soles of feet together. They were the hardest movement today. 6/7 HS walks unbroken. Fun WOD !

Next time I need to go as fast as possible on the lunges and have more ab stamina to get more rounds.


180/41/69”

(edited)
Comment URL copied!
Cy Azizi
June 6th, 2020 at 3:53 pm
Commented on: 200517

subbed 2 wall walks + 4 shoulder taps. 4 rounds plus 1 wall walk and shoulder taps

Comment URL copied!
Blas Raventos
May 29th, 2020 at 10:20 pm
Commented on: 200517

M-35


Training at home

24m hsw and wlunges done in sets of 2m because of room length. This seemed awkward for the lunges but turned up to be an unintended yet good breaking point for the hsw.

Used first two rounds to warm up the lungs and last rou ds stepped on the gas.


5 rounds and 1 situps


This was very cool. Felt awesome being able to be faster at the end than at the beggining.


Thank you!

Comment URL copied!
Felix Seraphin
May 26th, 2020 at 3:49 am
Commented on: 200517

4 rnds +1 HOME


20 minutes SLIPS


4 handstand wall walk

32 walking lunge (about the same as 75ft)

25 sit-ups

(edited)
Comment URL copied!
John Billiris
May 23rd, 2020 at 2:17 am
Commented on: 200517

4 Rounds, Rx

Comment URL copied!
Robert Bourgault
May 22nd, 2020 at 7:47 pm
Commented on: 200517

M/43/150#/5'6"


RXd. all HS walks went unbroken and looks really cool in the timelapse video i made.

9 rounds even with 4 seconds to spare.

(edited)
Comment URL copied!
Ralph Keeley
May 22nd, 2020 at 12:25 am
Commented on: 200517

M/34/6’/175#


5+23 sit-ups; Rx

Comment URL copied!
Rafael Feo
May 19th, 2020 at 8:43 pm
Commented on: 200517

4 rounds + 5 handstand push up


5 handstand push up

75-ft. walking lunge

25 sit-ups

Comment URL copied!
Jay Hubbard
May 19th, 2020 at 8:17 pm
Commented on: 200517

4 rounds minus last 10 situps


  • 25-second handstand holds against wall w/ shoulder taps
  • 75’ lunges
  • 25 situps
Comment URL copied!
Julie Clow
May 19th, 2020 at 6:23 pm
Commented on: 200517

Found a great lawn spot in rugby field for HS walks with a view of the Windsor castle. :)

4 rounds + 17 sit-ups Rx


F/45

Comment URL copied!
Alex Pham
May 19th, 2020 at 5:58 pm
Commented on: 200517

3 rd

5 walk walks

75’ lunges

25 butterfly situps

Comment URL copied!
Scott MacArthur
May 19th, 2020 at 5:08 pm
Commented on: 200517

5 rounds even. Subbed 75ft each arm waiter walk 1.5pd KB for HS wall.

Comment URL copied!
Erik Dresner
May 19th, 2020 at 2:57 pm
Commented on: 200517

39/M/210


6+4 sit ups Rx


Handstand walks felt real good today. No unbroken rounds, but 5-6 rounds in only 2 sets and 1-2 rounds in 3 which is a startling amount of consistency for me. 75’ lunges done in 21 reps/round.

Comment URL copied!
Richard Foster
May 19th, 2020 at 12:30 am
Commented on: 200517

Scaled as:

AMRAP in 15 mins:

wall walks/ lunge/ situps

rnd 1 - 3/22/20

rnd 2 - 3/22/20

rnd 3 - 2/22/20

rnd 4 - 60' bear crawl/22/10

rnd 5 - 30'/4

Comment URL copied!
Greg Fairbanks
May 18th, 2020 at 10:41 pm
Commented on: 200517

15 min

25 shoulders taps "bent over inverted, feet together on ground"

12 push press strict 45#

25 walking lunges

25 abmat situps


3 rds + 25 walking lunges of 4th rd

Comment URL copied!
James W Bobo II
May 18th, 2020 at 10:05 pm
Commented on: 200517

5/18/20


M/36/165


as rx’d


5 rounds + 25’ HSW

Comment URL copied!
Coastie Nick
May 18th, 2020 at 8:18 pm
Commented on: 200517

Subbed 25 HS shoulder taps for HS walk


6 rds + 25 taps + 50 ft of lunges

Comment URL copied!
Myles Lance
May 18th, 2020 at 7:05 pm
Commented on: 200517

7 rounds + ~22 ft handstand walk

Comment URL copied!
Jeffrey Howard
May 18th, 2020 at 4:04 pm
Commented on: 200517

M/24/5'8"/155lb

Live Long CrossFit

Mason, MI


7 + 35

(7 rounds + 25ft HSW + 75ft WL + 15 Sit-ups, 5ft = 1 rep)

Comment URL copied!
Jobst Olschewski
May 18th, 2020 at 1:33 pm
Commented on: 200517

2Rds +20 Sit-ups

Comment URL copied!
R Albers
May 18th, 2020 at 1:21 pm
Commented on: 200517

Strgth-GSLP

Press-90/pullup-7.5/sqt-125


WOD-sub/scale 5rnds + 6 step-ups

Sub/Scale to: 15 min AMRAP

12 pike pushups

12 24in box step-ups

25 situps


Handstand hold practice x 10min

Comment URL copied!
Daniel Kleinheitz
May 18th, 2020 at 11:12 am
Commented on: 200517

5 rounds

30 sec wall walk stands

75' lunges

25 situps with feet hooked

Comment URL copied!
Christopher Voght
May 18th, 2020 at 11:02 am
Commented on: 200517

Complete as many rounds as possible in 15 minutes of:

25-ft. handstand walk

75-ft. walking lunge

25 sit-ups


7 Rounds completed

plus

25-ft. handstand walk

25-ft. walking lunge

Comment URL copied!
Daniel Robinson
May 18th, 2020 at 10:10 am
Commented on: 200517

OPTION 1

4 Rds + 4 wall walks + 15-ft. Lunges

Comment URL copied!
Tom Cuff
May 18th, 2020 at 9:42 am
Commented on: 200517

4 rounds plus 38 reps.


Sprinklers went on halfway through workout (lol) so I scaled 25’ handstand walk to handstand walk up the yoga mat and backwards back down the yoga mat, 2 times. About 6’ for the length of the mat (24’ total). Going backwards ended up being a really fun challenge. 75’ lunge turned in to 35 reverse lunges in place.

Comment URL copied!
Geoffroy Castelnau
May 18th, 2020 at 8:03 am
Commented on: 200517

4 rds + 43 reps

Scaled/subbed to 3 wall walks - 30 walking lunges - 25 abmat sit-ups

M / 41yo / 176cm / 70kg

Comment URL copied!
Reza Dehghanzadehsuraki
May 18th, 2020 at 4:47 am
Commented on: 200517


(edited)
Comment URL copied!
Jade Teasdale
May 18th, 2020 at 1:44 am
Commented on: 200517

7 RNDS RX + HSW + Lunges + 10 SU

Comment URL copied!
Byron Hills
May 18th, 2020 at 1:37 am
Commented on: 200517

5 rds

20 shoulder touches

75’ lunge

25 a May sit-ups with toes hooked

about :25s left

Comment URL copied!
Erica McLean
May 18th, 2020 at 12:17 am
Commented on: 200517

Subbed for 25 shoulder taps on 24" box and 30 lunges per round

6 rounds right on 14:59 :D

Comment URL copied!
Christian Simpson
May 18th, 2020 at 12:13 am
Commented on: 200517

Sc wall facing shoulder tap x25/ 20 count lunges/ sit ups


5 rounds + 10/-/-

Comment URL copied!
sandy francisco duran perez
May 17th, 2020 at 11:51 pm
Commented on: 200517

Rx' 5 Rounds+25f Handstand walk

Comment URL copied!
sandy francisco duran perez
May 17th, 2020 at 11:49 pm
Commented on: 200517

Rx' 5 Rounds + 25f handstand walk

Comment URL copied!
Dave DeCoste
May 17th, 2020 at 10:16 pm
Commented on: 200517

6 rounds + 25 ft. HDW + 54 ft. lunges

Comment URL copied!
Stacey Thompkins
May 17th, 2020 at 9:31 pm
Commented on: 200517

M/45/6'2"/180#


Rx'd

7 rds + 25' HS walk

Comment URL copied!
Troy Bruun
May 17th, 2020 at 8:45 pm
Commented on: 200517

15 min AMRAP


50ft Bear Crawl

75ft Lunge

25 Sit-ups


9rds+20 sit-ups

Comment URL copied!
Charlie Pokorny
May 17th, 2020 at 7:23 pm
Commented on: 200517

7 rounds + 25-ft lunges

HSW were all unbroken - first time for me in a WOD like this (SLIPS payoff)

SU with abmat, unanchored

m/52/5'11"/200#

Comment URL copied!
Tripp Starling
May 17th, 2020 at 9:32 pm

Mine improved a lot too. I agree on the SLIPS

Comment URL copied!
Chris Meldrum
May 17th, 2020 at 6:43 pm
Commented on: 200517

As rx'd, 6 rounds + 15 feet lunge.


Wish HS walks went better, but I think my technique is coming back.  Walking lunge was easy.  Did sit-ups with abmat.  Slow and steady.


Before, worked up to a heavy power clean. Got 215, missed 225.


47m/5'10"/185

Comment URL copied!
Nicole Deaver
May 17th, 2020 at 6:15 pm
Commented on: 200517

6 Rds

Subbed wall handstand hold with 25 hand taps for handstand walk. The rest as Rx’d.

Comment URL copied!
Michael Garweg
May 17th, 2020 at 6:07 pm
Commented on: 200517

Scaled 25-ft. handstand walk with 25 box shoulder taps (knees on 24 " box).


5 rounds.

Comment URL copied!
Steven Odom
May 17th, 2020 at 5:58 pm
Commented on: 200517

Rx’ed

= 6 rounds + 25-ft + 50-ft


(did all in my living room, it is raining outside 😢)

Comment URL copied!
Steven Odom
May 17th, 2020 at 6:02 pm

Future Steven- pick up the pace and do this outside, so you do not have to do “laps”.


Should be able to get 8 rounds.

Comment URL copied!
Tripp Starling
May 17th, 2020 at 5:57 pm
Commented on: 200517

Modified to:

24’ handstand walk

80’ walking lunge

25 sit ups

6 rounds +24’+80’+3 sit ups

(edited)
Comment URL copied!
Jim Rix
May 17th, 2020 at 5:57 pm
Commented on: 200517

Finally did the 20200322 workout of, scaled/subbed as below:


On a 15-minute running clock, for max reps:

5 rounds of:

20 seconds of deadlifts (185#), rest 10 seconds

20 seconds of push-ups, rest 10 seconds

8/17, 9/15, 9/16, 8/15, 7/16


Then, 5 rounds of:

20 seconds of squat cleans (95#), rest 10 seconds

20 seconds of inverted rows, rest 10 seconds

5/10, 4/6, 4/5, 4/6, 5/6


Then, 5 rounds of:

20 seconds of hang power snatches (65#), rest 10 seconds

20 seconds of sit-ups, rest 10 seconds

7/13, 7/12, 7/11, 7/12, 6/11


268 total reps. Wonderfully wasted right now.

Comment URL copied!
Charlie Pokorny
May 17th, 2020 at 7:25 pm

Nice work - that one was a killer!

Comment URL copied!
Kevin Marshall
May 17th, 2020 at 5:44 pm
Commented on: 200517

Rx 5+116 counted each foot as a rep

Comment URL copied!
Charles Meyers
May 17th, 2020 at 4:59 pm
Commented on: 200517


(edited)
Comment URL copied!
Charles Meyers
May 17th, 2020 at 4:57 pm
Commented on: 200517


Comment URL copied!
Charles Meyers
May 17th, 2020 at 4:56 pm
Commented on: 200517

option 1 4+2.

(edited)
Comment URL copied!
Bill Martin
May 17th, 2020 at 4:56 pm
Commented on: 200517

Question : what weight is prescribed for the walking lunges ?

Comment URL copied!
Stacey Thompkins
May 17th, 2020 at 9:30 pm

Hahahahahahaha

Comment URL copied!
Paityn Roth
May 17th, 2020 at 4:44 pm
Commented on: 200517

Quick question...

when it says sit ups is that regular, weighted or ab mat sit ups?

Comment URL copied!
Chris Sinagoga
May 17th, 2020 at 4:53 pm

Pick one, doesn't really matter. Just make note of what you did so you'll know the next time this comes up

Comment URL copied!
Dan Kremer
May 17th, 2020 at 4:38 pm
Commented on: 200517

5 rounds

Comment URL copied!
Juan Acevedo
May 17th, 2020 at 3:47 pm
Commented on: 200517

▶ INTENDED STIMULUS

Simplicity is the ultimate sophistication. Here you have it. We have: horizontal travel with aligned spine and pelvis and moving from the arms; followed up by horizontal travel with aligned spine al pelvis moving from the legs. We finish with with flexion and extension from the spine and pelvis. Simple. Even though the prime movers of all movements are different they will all interfere with each other. The lunges and sit-ups will become acidic, and will challenge the muscles that stabilize your handstand walking. Because of that this is a wall-walk workout. We can grind through lunges and sit-ups but when we get back to those walks s#$it will get real. In other words, today is the day to be efficient with your movement. Breathe keep moving at a faster pace and don't rush. Remember event though keeping good mechanics under fatigue is the hardest thing to do, good mechanics are the most efficient way to move. Aim to get something around 5 rounds. If modifying the handstand walk today, wall walks are a great scaling option, they will keep the horizontal travel and core requirement high. 


ENJOY!


▶ OPTION 1

As many rounds as possible in 15 minutes of:

4 Hollow Body Wall Walks

60-ft. walking lunge

20 AbMat Sit-ups


▶ OPTION 2

As many rounds as possible in 15 minutes of:

3 Hollow Body Wall Walks

50-ft. walking lunge

15 AbMat Sit-ups


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

(edited)
Comment URL copied!
David Swicegood
May 23rd, 2020 at 6:09 pm

▶ OPTION 1

As many rounds as possible in 15 minutes of:

4 Hollow Body Wall Walks

60-ft. walking lunge

20 AbMat Sit-ups


4 rds + wall walks, lunges & 4 sit-ups. Completed sit-ups for fun. Really great workout. I can feel the burn!

Comment URL copied!
Michael Arko
May 17th, 2020 at 3:20 pm
Commented on: 200517

25 shoulder taps (wall-facing) in place of handstand walk

6 rounds + 25 taps + 75’ + 13 sit ups

Comment URL copied!
Anthony Bourne
May 17th, 2020 at 3:11 pm
Commented on: 200517

6 rounds (wall walks / lunge in place)

Comment URL copied!
Steve Day
May 17th, 2020 at 2:14 pm
Commented on: 200517

6 rounds + 25ft hs walk+15ft lunge

(edited)
Comment URL copied!
Grant Shymske
May 17th, 2020 at 2:09 pm
Commented on: Intermittent Fasting From Dawn to Sunset for 30 Consecutive Days Is Associated With Anticancer Proteomic Signature

While the scientific evaluation of fasting may be new the practice certainly isn't. The Paleo Manifesto by Durant deep dives into fasting practices and how they were over time baked into religious dogma because of their utility. Like many things in exercise and nutrition science the lab is playing catch up to tried and true practices that have been 'tribal knowledge' for generations. It's good to finally get scientific validation for societal trial and error because fasting has been around for eons.

Comment URL copied!
QiHui Xing
May 17th, 2020 at 1:59 pm
Commented on: 200517

RX:7R+25ft+5 lunges.

https://youtu.be/vmZm9oEJSbg

(edited)
Comment URL copied!
Russell Albrycht
May 17th, 2020 at 1:56 pm
Commented on: 200517

4 rds plus 10 feet of lunges, did 2/3 of reps with knees on 30" box with shoulder taps

Comment URL copied!
Grant Shymske
May 17th, 2020 at 1:55 pm
Commented on: Dissecting the Deadlift

Setting the standard for coaching excellence. The red shirts are phenomenal, and James in particular is truly inspirational.

Comment URL copied!
Steven Kockelman
May 23rd, 2020 at 10:34 am

Great coaching. Loved it!

Comment URL copied!
Luce Boulianne
May 17th, 2020 at 1:30 pm
Commented on: Intermittent Fasting From Dawn to Sunset for 30 Consecutive Days Is Associated With Anticancer Proteomic Signature

It will had been interesting to compare that group to a 14-10 fasting group from sunset to dawn to see if the schedule of the fasting add an impact or if it just the fact to fast 14-10 that bring the benefits.

Comment URL copied!
Eric O'Connor
May 17th, 2020 at 1:28 pm
Commented on: 200517

This workout is a cool mix of high and low skill elements. Have fun and attempt to accumulate 6+ rounds of this workout. Here are some scaling and at-home workout thoughts:


Handstand walk- The distance of handstand walking each round is reasonable but the skill demand of this movement is high. Many of my athletes will need to modify the movement to maintain consistency. If you have the capacity to handstand walk, but cannot achieve consistent 10ft efforts, consider reducing the distance or limit yourself to 3 attempts each round. Other options for today could be: handstand shoulder taps, “around the worlds” on a box, and plank shoulder taps. Reps/distances can be assigned that allow for successful completion in 1-2 sets with a moderate effort. 


Walking Lunges: Depending upon the pace of the other movements, you can accumulate a large volume of walking lunges today. Most can do this movement as prescribed, but some will need to scale the distance and potentially range of motion based on their current capacity.


Sit-ups: Most can perform this movement as prescribed but may need to reduce reps if a lot of rounds are being accumulated, as I think getting 6+ rounds is very achievable today.


Minimal Equipment Options: Not much should need to be changed today. The only issue may be the handstand walk due to it possibly being unsafe to perform at home. Many of the scaling recommendations above will also work in the home environment. If you cannot perform walking lunges, due to space, modify the movement to 30 in place lunges each round. 

Comment URL copied!
John Clarke
May 17th, 2020 at 1:07 pm
Commented on: 200517

Combined this and last Saturday's:


AMRAP 30:


20 weighted lunges

20 shoulder press

20 hollow rock


10 + 23 - 20lb dumbbells

Comment URL copied!
Steven Thunander
May 17th, 2020 at 12:48 pm
Commented on: 200517

Globo/Home scale: HS walks can be done in 5 foot segments, or you can sub 3 wall walks, 4 piked around the box hs walks, or 25 feet bear crawl. For lunges, if you don't have the space, do 30 in place lunges per round. Situps as Rxed.

Comment URL copied!
Viktor Wachtler
May 17th, 2020 at 10:45 am
Commented on: 200517

Lateral wall handstand walks.

4 rounds+HS walk+50feet

43/1.78m/77kg

Comment URL copied!
Mark Yates
May 17th, 2020 at 2:11 am
Commented on: Intermittent Fasting From Dawn to Sunset for 30 Consecutive Days Is Associated With Anticancer Proteomic Signature

An intriguing idea, but be cautious. This is a preliminary study and is exactly what the critiques of pseudo-science warn against. Namely, the initial motive to demonstrate a hypothesis, the lack of a control group and use of cause-effect language.

Comment URL copied!
Bryan Rosen
May 17th, 2020 at 1:18 am
Commented on: 200517

Warm up for 200217:

GENERAL WARM-UP

2 rounds for 30-seconds of:

Active Samson

Hollow rocks

PVC pass-throughs

Bear crawl


SPECIFIC WARM-UP


Handstand walk

2 rounds for 30-seconds of:

Wall walks

Shoulder taps

Handstand walk off the wall (2-3 feet)

Handstand walk towards wall (2-3 feet)


2 minutes of freestanding handstand walk practice


Practice:

5-ft. handstand walk

20-ft. walking lunges

5 sit-ups

Comment URL copied!
Chris Sinagoga
May 17th, 2020 at 1:10 am
Commented on: 200517

Champions Club Scaling Notes


RANT

By far the most dreaded technique practice is before running workouts when I bang my head against a brick wall trying to reinforce Pose drills. But you know what is not quite as boring as Pose drills? Handstands. More dangerous? Definitely! You never know when you'll turn around and see 6th grade James upside down in the middle of the room with nobody spotting within a 10 feet radius. Believe it or not, that's not the first time I'm cussed at a middle school kid, unfortunately. Anyway, handstand walking is a great skill transfer into running, and I've seen people like Mr. Kuiper go from heel striking to falling and pulling instantly after doing a few sets of handstand walk practice. Again, you can check the box that you handstand walked 25 feet, or you can use the handstand walk to make you better at something else. This is what Carl Paoli calls "skill transfer" and is a very important part of CrossFit.


MAIN DECISION

Am I skilled enough to make 15 minutes a good dose.


NEW TO CROSSFIT SCALE

AMRAP in 15 minutes of:

25 lunges

25 sit-ups

*practice handstands/hs walks in the warmup


WHAT ABOUT THE MOVEMENTS

Handstand walk - possibly the most inefficient method of locomotion, pushing, overhead, unilateral loading

Lunge - squatting, unilateral loading, also locomotion

Sit-ups - seriously, why do I suck at sit-ups?


WHAT ABOUT THE REPS

I envision a really fit someone breaking out a smooth 25 feet of hs, lunging the remainder of the 100, then banging out 25 sit-ups, all in close to a minute. I said "envision" because I am not one of those someones.


LEARN TO COOK

If I want to make this more of an intensity thing then I could look at that New to CrossFit version. If I wanted to keep the movements and reps the same, I could just extend the time frame to 25 minutes.


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

25 minutes.


GENERAL FEAR LEVEL: 5

Comment URL copied!