CrossFit | 200523
Saturday

200523

Workout of the Day

61

Tabata box jump, 16/20-in. box
Tabata L-sit
Tabata handstand hold
Tabata sit-up
Tabata lunge

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For L-sit and handstand hold, count the number of seconds maintained in the hold. There is no rest between exercises.

Post total reps/seconds for each exercise to comments.

Insulin: Body Weight and Energy Production

2
Connelly Insulin

A 2010 conversation between Dr. Scott Connelly and Coach Glassman

Part 1 | Part 2 | Part 3

Watch

Comments on 200523

65 Comments

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Manchild Manchild
November 14th, 2020 at 6:28 pm
Commented on: 200523

subbed:


tuck jumps

L-sit on 50# dumbbells

handstands

toes-to-bar

lunges


8 + 5 + 12 + 5 + 10 = 40

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Kury Akin
September 28th, 2020 at 1:38 pm
Commented on: 200523

BJ. 86. 12.12.10...12

L. 140s. 20 secs of L then tuck off stepper, then 20 secs tuck off bench but last 4 sets about 15 secs

HS. 160s. 20secs alternating fromt/back facing

Sits. 80. Started slow descents but had to speed up to maintain 10s.

Lunges. About 90. 11 or 12 alternating fotwards/backwards

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Nate Gordon
July 27th, 2020 at 3:46 pm
Commented on: 200523

BJ = 80

Knee tuck = 160 sec

HS hold = 160 sec

sit ups = 80

lunges = 112

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Clint Michael
July 11th, 2020 at 10:39 pm
Commented on: 200523

box jumps (22.75”) - 51 reps

l-sits - 98 seconds

HS holds - 88 seconds

sit ups - 69 reps

lunges - 85 reps

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Fred Pinho
June 17th, 2020 at 2:56 am
Commented on: 200523

500reps


Men/33y/183cm/92kg

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Giuseppe Petrillo
June 16th, 2020 at 10:20 am
Commented on: 200523

12

10 sec

-

12

12

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Jeff Chalfant
June 13th, 2020 at 7:57 pm
Commented on: 200523

89 box jumps (mostly rebounding)

85 seconds on L -sit (2x5-5.5s holds on floor)

160 seconds handstand back facing wall

71 situps w/abmat but no arm swing

126 walking lunges (thought step out/back would be too slow/easy)


Took an extra rest day (2 whole days!)

Feel super fresh, even after this, woohoo!

Today nothing really got me totally out of breath except the lunges at the very end and even then I maintained my numbers. I could have done more box jumps but the other times doing tabata L sit have been horribly hard, resulting in asthma or just maxes heart rate/breathing. Not so today. I felt great. Next time I can shoot for 11-12 seconds per round on L sit.


41/180/69”

(edited)
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Cy Azizi
June 13th, 2020 at 3:07 pm
Commented on: 200523

6-7 box jumps, unbroken hanging tuck holds, 80% unbroken handstand holds, 7-10 sit-ups, 6-10 lunges

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Blas Raventos
June 4th, 2020 at 5:30 pm
Commented on: 200523

M-35

Hanging L-tuck


85-132-128-82-117

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Ralph Keeley
June 2nd, 2020 at 1:15 am
Commented on: 200523

M/34/6'/175#


20" box jumps: 87

L-sit: :08 each round

Handstand hold against wall: :15 each round

Sit-ups (no arms): 71

Walking lunges: 140

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Grant Shymske
May 26th, 2020 at 9:30 pm
Commented on: Principles of Physiologic Conditioning

Great journal article, gives one of the best arguments for 'learning and playing new sports' that i've seen outside of the L-1 Training Guide, this should be in the L-3 Study Materials list.

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Richard Foster
May 25th, 2020 at 2:02 pm
Commented on: 200523

Tabata Workout

Box Jumps 20" - 62

V-hold (hands behind hips) - 160' straight legs

Wall walk with 12 count hold x 7 (in 4 mins)

No-assist abmat situps - 32

Lunges - 59

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James Hollyday
May 24th, 2020 at 6:23 pm
Commented on: 200523

78 box jump, L sits got about 3 strict sets then had to take breaks, handstand strict 20 seconds about 5x, 84 situps, 90 lunges

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Greg Fairbanks
May 24th, 2020 at 5:24 pm
Commented on: 200523

Tabata scores and subs


Box Jump 20”- 6

Tuck hold on dip bars- 15 sec

Shoulder press (35# dumbbells)- 5

Abmat sit-up- 7

Lunge- 8

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Alex Pham
May 24th, 2020 at 4:53 pm
Commented on: 200523

89 tuck jumps

87 sec tuck hold

105 sec walk assisted handstand hold (floating off every now and then)

63 abmat butterfly situps

74 lunges

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Hank McKibban
May 24th, 2020 at 1:20 pm
Commented on: 200523

82, 142s (v hold), 150 (w/wall), 96, 87

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Geoffroy Castelnau
May 24th, 2020 at 7:49 am
Commented on: 200523

Tabata 50cm/20-in. bench jump : 64 reps (8, 8, 8, 8, 8, 8, 8, 8)

Tabata tuck hold on bench : 151 seconds (20, 20, 20, 20, 11, 20, 20, 20)

Tabata Inclined feet on bench push-up hold : 160 seconds

Tabata sit-up : 60 reps (8, 8, 8, 8, 7, 7, 7, 7)

Tabata reverse lunge : 80 reps (10, 10, 10, 10, 10, 10, 10, 10)

M / 41yo / 176cm / 70kg

(edited)
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Christian Simpson
May 24th, 2020 at 4:55 am
Commented on: 200523

20" box jump: 11/9/9/8/8/9/6/8 (68)

Lsit tuck hold: 17/15/15/15/12/11/15/18 (118)

HS hold: 18/15/12/17/12/10/17/17 (118)

Situps: 10 x8 sets (80)

Lunge: 10 x6 sets/12/14 (86)


Total reps = 470

(edited)
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Jade Teasdale
May 24th, 2020 at 1:50 am
Commented on: 200523

Box Jumps 16” (8-8-7-9-9-8-8-7) -wet tractor tire = my box

L-Sit Hold (20-20-16-16-14-16-15-18) -alternated between hanging L-Sit Hold & P-Bar L-Sit Hold

HSH (20-20-16-16-16-16-12-18) -freestanding

SU (10-11-11-11-11-10-10-11) on GHD to parallel

Lunges (16-16-17-16-16-17-16-17)

549 reps total

Then, 3 rounds for form:

5 ST2B

2 skin the cats

3 Push Presses each arm w/50# KB

10 PU

5 Goblet SQ. w/50# KB

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Matthew Fahrenkopf
May 24th, 2020 at 12:30 am
Commented on: 200523

12” box - 103

Parallette tuck holds - 160 seconds

Handstand holds - 140 seconds

Sit-ups - 40 (no arms, slow descent)

Lunges - 104

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Germano Bezerra
May 24th, 2020 at 12:24 am
Commented on: 200523

Broad Jump - 96

L-sit - 160

Handstand hold - 160

Sit-ups - 88

Lunges - 118

Total- 622

Crossfit City Wolves - São Paulo - Brazil

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Tripp Starling
May 23rd, 2020 at 11:24 pm
Commented on: 200523

Box jump 20” 79 reps

tuck hold (parallettes) 160 sec

hs hold against wall 160 sec

sit ups lost count

lunges averaged 12 reps


Jackie

12” box

seated leg raise

20# dumbbells held overhead

abmat

lunge

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Tyler Hass
May 23rd, 2020 at 11:12 pm
Commented on: Insulin: Body Weight and Energy Production

I rewatched this a few months ago and here it is back on the front page. It’s an incredible whirlwind of a presentation. Dr. Connelly really knows his stuff. He goes non-stop for an hour and a half on insulin and as best I can tell, he doesn’t even have notes to read from.


My favorite part is at roughly 8:00 of part 1 when he discusses the calorie balance hypothesis. He completely shatters it using basic reasoning from elementary chemistry/physics. Comparing mass on one side of the equation to energy on the other side simply doesn't work. It’s so obvious once he points it out. If you like this section as much as I did, Zoe Harcombe has done a whole speech on the topic: Kettles, Calories & Energy Balance: What went wrong? by Dr Zoe Harcombe PhD. The human body is nothing like a bomb calorimeter. If you want to understand anything about weight loss, you must understand insulin and the metabolic pathways that drive fat deposition.


Towards the end (30:00 of part 3), he discusses his protein intake, which would be controversial in many circles. Some longevity experts warn against high protein intake, as it stimulates the mTOR pathway. I'd love to see Dr. Connelly debate on this topic.


Some key takeaways:


Part 3 4:10 Get your vitamin D levels tested. Most people are devastingly low. Then figure out a dosing strategy to get them back up.


Part 2 4:30 Glycemia is the biggest threat to health today. The 55% carbohydrate diet is a disaster.


Part 2 24:00 Protein intake is discussed. The RDA recommendations are based on percent of calorie intake (15%). It should be based on bodyweight.


Part 3 8:20 Discusses the importance of triglyceride/HDLc ratio. It’s a cheap, easy blood test that correlates extremely well to insulin resistance and cardiovascular disease outcomes. It’s the best measurement of metabolic health.

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Georgios Gramatikakis
May 23rd, 2020 at 10:47 pm
Commented on: Insulin: Body Weight and Energy Production

I enjoyed the lecture. The information was relayed in very clear manner and I felt that much of what was said made more sense than the calorie theories that make up most of what is commonly taught regarding fat and insulin. There is however some negative press regarding Dr. Connelly’s educational background and his former supplement businesses. I am curious as to the community’s views on the accusations he has faced. Does anyone have more information or insight into the credibility of the information in the videos?

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Matt Jones
May 23rd, 2020 at 10:41 pm
Commented on: 200523

Box jumps - 68

L-sit - 100 seconds

Handstand hold - 120 seconds

Sit-ups - 85

Lunges - 121

Total - 494

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Shaun Stapleton
May 23rd, 2020 at 10:03 pm
Commented on: 200523

Box Jumps (20): 80

knee tucks: 6/8

HS holds: 5/8

Sit ups (no arms): 61

lunges: 111


Hate Tabata lol wrecks me every time

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David Smith
May 23rd, 2020 at 9:32 pm
Commented on: 200523

Scaled:

Air squats - 115

knee tuck hold - :96

handstand hold @ wall - :110

Sit-ups - 52

lunges - 80


My wife did the workout with me today :)

Her scaled score

Air squats - 107

single leg L holds - :80 each leg

pike holds - :142

sit ups - 58

lunges - 84

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Steven Odom
May 23rd, 2020 at 9:06 pm
Commented on: 200523

Rx’ed

box jumps= 73

L sit= 1:30

HSH (free standing)= 1:47

sit-ups (AbMat)= 87

lunges= 91


All done in living room (raining outside) and I had to use a makeshift box that was wobbly... which equated to a slower pace :(

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Scott Wiedmeyer
May 23rd, 2020 at 8:15 pm
Commented on: 200523

33 / M / 5'9" / 137lbs


16" box jumps 6-7-6-6-6-6-6-6 = 6/49

L-sit 11-5-4-3-3-2-4-3 = 2/35

Handstand against wall 13-20-16-12-14-11-10-14 = 10/110

Sit-ups 7-9-8-7-7-7-6-6 = 6/57

Lunges 7-7-7-7-7-7-7-7 = 7/56


Total 31/307

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Jeffrey Howard
May 23rd, 2020 at 8:10 pm
Commented on: 200523

M/24/5'8"/155lb

Live Long CrossFit

Mason, MI


92 Box Jumps at 20in

121 Seconds Tuck L-sit hold on parallettes

160 Seconds Handstand Hold facing away from the wall

83 Sit-ups with Ab-Mat

120 Lunges, Forward Stepping

576 Total

(edited)
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Justin Jeppesen
May 23rd, 2020 at 8:06 pm
Commented on: 200523

AT HOME VERSION = 496 reps


Tabata 20" step up - 71

Tabata Plank Holds - 128

Tabata pike handstand holds - 143

Tabata sit-up - 65

Tabata lunge - 85

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Coastie Nick
May 23rd, 2020 at 7:44 pm
Commented on: 200523

20” BJ: 63

L-sit hanging from bar: 135 seconds

HS against wall: 160 seconds

SU: 83

Lunge: 120

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Charlie Pokorny
May 23rd, 2020 at 7:41 pm
Commented on: 200523

509 reps/seconds Rx


Box Jump - 10-10-10-10-10-9-9-10 = 78 reps

L-sit (parallettes) - 15-15-15-13-13-12-11-12 = 106 seconds

HS hold (against wall) - 20-20-16-14-17-15-15-20 = 137 seconds

Situps (abmat, unanchored) - 11-10-10-10-10-9-10-10 = 80 reps

Lunge - 12-14-12-14-13-14-14-15 = 108 reps


m/52/5'11"/200#

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Jim Rix
May 23rd, 2020 at 8:26 pm

Wow. Nice job Charlie.

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Nathan Michael King
May 23rd, 2020 at 6:46 pm
Commented on: 200523

438 Reps Rx

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Nathanael Akin
May 23rd, 2020 at 6:46 pm
Commented on: 200523

All as RX

Box Jump=112

L-Sit=102 seconds

HS Hold=122 seconds

Sit-ups=112

Lunges=102

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Steve Day
May 23rd, 2020 at 6:18 pm
Commented on: 200523

20" box jumps

12,11,11,11,11,11,11,11=89

L Sit

:15,:15,:12,:12,:12,:12,:12,:13= 1:43

Handstand hold against wall

:20 across= 2:40

Situps

13, 12, 10, 10, 9, 9, 9, 9= 81

*Jumping lunges

21,21,20,18,17,17,14,14= 142


I remembered a jumping lunge tabata wod about a year ago that really sucked so I thought I would do those instead of regular lunges and it didn't disappoint. My quads were on fire. Nice finish.

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Nicole Deaver
May 23rd, 2020 at 5:54 pm
Commented on: 200523

Tabata box jumps(16"): 7-8-8-8-9-8-8-8= 64

Tabata L-sit(secs): 20-20-20-20-15-20-20-18= 153secs

Tabata handstand hold(secs): 20-20-20-20-20-20-20-20= 160secs

Tabata sit-ups: 9-10-10-10-10-11-10-10= 80

Tabata lunges: 14-15-15-15-14-14-14-15= 116

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Nathanael Akin
May 23rd, 2020 at 6:47 pm

Good job on the L-sits and HS holds! Getting that many :20 holds is tough.

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Jim Rix
May 23rd, 2020 at 8:27 pm

Here here. Nice job Nicole.

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Charles Meyers
May 23rd, 2020 at 5:36 pm
Commented on: 200523

Option 2 77 box jumps

v-holds held 20 Sec.

plank hold held 20 Sec.

sit-up 68

lunges 55

bad wrist could not bend to get up on the wall for handstands hold.

Still happy to do the workout.

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Jim Rix
May 23rd, 2020 at 5:31 pm
Commented on: 200523

66 BJ (9-8-8-8-8-8-8-9)

78 Sec L-sits (8-10-11-10-9-9-11-10)

94 Sec HSH against a wall (10-12-10-13-12-11-14-12)

96 anchored sit-ups, hands behind my head (all 12s)

96 walking lunges (all 12s)

430 total

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Michael Garweg
May 23rd, 2020 at 5:19 pm
Commented on: 200523

Box jumps 20": 8-6-7-7-6-8-8-8 (=58)

Tuck holds (on floor, in sec.): 20-20-20-20-20-20-20-20 (= 160)

Handstand holds (facing wall, in sec.): 18-18-18-16-15-15-12-18 (= 130)

Sit ups: 7-7-7-7-7-7-7-7 (=56)

Lunges: 9-10-11-12-12-12-13-13 (=92)


Total: 496 (reps+secs)


49yr./63kg/WOD@home

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Myles Lance
May 23rd, 2020 at 4:27 pm
Commented on: 200523

64

32 (bent L)

91

88

120

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Dan Kremer
May 23rd, 2020 at 3:41 pm
Commented on: 200523

50

70

120

70

80

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R Albers
May 23rd, 2020 at 3:22 pm
Commented on: 200523

Strength- GSLP press x95/ chin up x10#/sqt x 130 (3x5+)


WOD- 503 total

16' bx jump 7/7/7/7/7/7/7/8

Ring tuck hold 20/20/20/17/17/16/14/12

Handstand hold 20sx8 (wall face w/ kick offs)

Situps 9/10/10/9/9/9/9/9

Lunge 9/10/10/9/9/9/10/10

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Grant Shymske
May 23rd, 2020 at 3:16 pm
Commented on: Salmon Kebobs With Dill Sour Cream

Love seared salmon. Great idea for Memorial Day grilling.

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Michael Arko
May 23rd, 2020 at 3:11 pm
Commented on: 200523

98x box jumps (20")

143s ring tuck holds

146s wall-facing handstands

68x sit-ups (on a 52" weight bench)

100x lunges (alternating)

Total = 555 reps + secs

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Daniel Robinson
May 23rd, 2020 at 3:08 pm
Commented on: 200523

20” Box Jump - 58

Foot Supported L-sit - 128 sec

Wall Handstands - 100 sec

Hollow Rock - 62

Lunge - 89

(edited)
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Eric O'Connor
May 23rd, 2020 at 3:04 pm
Commented on: 200523

I’m a fan of Tabata workouts and this one provides a good mix of slow and fast movements for a solid workout. This workout is also very easy to perform at home with minimal equipment. If you don’t have a box, or any object to jump on, consider performing a tuck jump. Below are some scaling thoughts: 


Box Jumps: I consider the prescribed height to be low. Use a height that will allow for quick and consistent movement throughout at least the first 4 intervals, if not all intervals. For some athletes, a height of just couple of inches can be a major achievement. I highly recommend NOT modifying to a step-up today. 


L-sit: This will likely be the most challenging movement to perform for full 20 second efforts today. I would like to see at least 1-2 efforts be completed without breaking today. The main variations will be a tuck L-sit, an L-sit with one leg extended, and an L-sit as prescribed with straight legs. If 15-20 seconds cannot be achieved with mentioned variations, this movement can be made easier by performing it from a seated position. 


Handstand Hold: I consider the volume of holds to be reasonable. There is not a prescribed variation today, so I usually assume that the intent is to perform the movement with your back to the wall and provide a freestanding option for advanced athletes. I will look to utilize a handstand variation that allows for consistent 15-20 second efforts on each interval. The main variations to be used are: 

  1. Handstand hold, back to wall.
  2. Handstand hold, facing wall.
  3. Partial handstand hold, facing wall.
  4. Piked handstand hold from the box. 
  5. Overhead plate hold. This variation will be used only in the case that someone cannot get inverted. 


Sit-up: Tabata sit-ups always seems to make my abs sore for a while. Most can perform this movement as prescribed today. If you can’t perform a sit-up, shorten the range of motion or use you hands to assist to the seated position. 


Lunge: Being that there is no specific designation on the style of lunge I will assume that movement is to step-up forward and then use the front foot to push back to the standing position with legs alternating on each rep. With that being said, feel free to perform any lunge variation you want. Most athletes can hit this movement up as prescribed, potentially limit range of motion if needed. 

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David Williams
May 23rd, 2020 at 2:21 pm
Commented on: 200523

1/2 L-sit extensions and Wall handstand holds


415

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Viktor Wachtler
May 23rd, 2020 at 2:06 pm
Commented on: 200523

Tabata box jump, 20-in. box 10+10+9+9+9+9+10= 66 reps

Tabata L-sit 20+20+13+12+13+10+9+10=107seconds

Tabata wall handstand hold 20seconds all rounds=160seconds

Tabata sit-up 10 reps/round=80reps

Tabata lunge 12+12+12+13+13+13+12+14=101reps

43/1.78m/77kg

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Dale Trueman
May 23rd, 2020 at 1:33 pm
Commented on: 200523

20” Box Jump: 89

Tuck Hold: 100 sec

Wall Handstand Hold: 150 sec

Sit-ups: 68

Lunges: 100

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Randy Crooker
May 23rd, 2020 at 1:25 pm
Commented on: 200523

Box jumps 20inch - 9,9,9,9,9,9,9,9

Tuck hold - 20,20,20,20,15,15,15,15

handstand hold (facing wall) 20,15,15,13,15,14,13,13

sit-up - 10,10,10,10,10,10,10,10

lunge steps - 12,14,14,14,14,14,14,14

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John Clarke
May 23rd, 2020 at 1:03 pm
Commented on: 200523

Box Jump - 66

Tuck Sits - ✅

Handstands - ✅

Hollow Rock - 54

Lunge Step - 82

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Jobst Olschewski
May 23rd, 2020 at 11:30 am
Commented on: 200523

64jumps

80s tuck hold

140s hs hold

64sit-ups

86 lunges

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QiHui Xing
May 23rd, 2020 at 10:08 am
Commented on: 200523

box jump, 20-in. box (10-10-12-10-11-11-11-11)

L-sit (3 more rounds)

handstand hold (Facing the wall)

sit-up (10-10-9-9-9-9-9-9)

lunge (14-14-14-15-16-18-17-17)

https://youtu.be/br4-7x7awdw

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Reza Dehghanzadehsuraki
May 23rd, 2020 at 4:49 am
Commented on: 200523

WOD ANALYSIS


Coaching notes

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.

But I have one QUASTION. Do we have a prescribed rest in crossfit? If NO, So what does the 10-second break mean?

In fact, the 20 sec all-out work in tabata is crossfit. It is a subset of AMRAP. For example, we use 20 sec AMRAP, then rest for 10 sec and repeat it for 8 sets.


Template: This high volume WOD follows “AMRAP” template, so scoring is based on as many reps as possible.


Form: This WOD includes of 5 movements from gymnastic form.


Focus: This WOD is focused on the power. In fact, this exercise is focused to improve the power by increasing the worked reps in 20 sec sections.


Purpose: The training purpose is to improving the lactate tolerance and as a result reduces the drop power. This is the main factor for successful in crossfit, which causes athletes finished WODs with at least drop power.


The reason for choosing tabata template: The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. So this can challenge the lactic acid energy pathway for each 20 sec and overall it can to improving the lactate tolerance. 10 seconds of recovery allows us to perform the movements with all-out effort in 20 seconds.


Time to perform: This high power WOD takes about 20 min.


Running a class: Trainers have 40 min to set other parts of class.


Physiology (GPP): Stamina plays a major role in this exercise. Furthermore, Cardiorespiratory, power, strength, flexibility, balance and coordination are challenged.


Physiology (energy pathway): The aerobic system is a dominant energy pathway in this exercise program. Furthermore, short time per set (20 sec) will make use of the lactic acid energy system.


Anatomy:

Box jump: Gluteus maximmaus, Quadriceps, Gastrocnemius, Hamstring, Soleus

Handstand hold: Trapezius, anterior & middle & posterior Deltoid, Triceps

Sit up: Rectus abdominis, Iliacus Psoas, Rectus Femoris

Lunge: Gluteus maximus, Quadriceps, Hamstring, Gastrocnemius, Soleus

______________________________


Running a 60 min class:

Whiteboard ≈ 3 min

General warm-up ≈ 5 min

Specific warm-up for box jump ≈3 min

Specific warm-up for L-sit ≈ 3 min

Specific warm-up for handstand hold: ≈ 5 min

Specific warm-up for sit-up: ≈ 3 min

Specific warm-up for lunge: ≈ 3 min

WOD ≈ 20 min

Cool-down  ≈ 10 min


Train hard and challenge your body. Enjoy it ;)

GOOD LUCK

(edited)
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mina jome
May 23rd, 2020 at 7:19 am

💪💪💪

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Jason Catarino
May 23rd, 2020 at 2:13 am
Commented on: 200523

Men get 16" & Women 20"? Bout time

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Jade Teasdale
May 24th, 2020 at 1:54 am

:) :) How tall are you? :)

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Steven Thunander
May 23rd, 2020 at 2:12 am
Commented on: 200523

Globo/home scale: This one depends on equipment availability and ability. If you have something to do L sit holds on (either a dip device/rings, 2 boxes/chairs, or hanging) and are proficient, do them. Same goes for HS holds. If not, sub hollow rock holds and plank holds. For the box jumps, if you don't have a platform to jump on sub squat jumps or tuck jumps.


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Juan Acevedo
May 23rd, 2020 at 12:58 am
Commented on: 200523

▶ INTENDED STIMULUS

The first thing you see here is intensity, of course. But go beyond that. This is a test of discipline. If you need one objective today, let it be this: commit to working the whole 20 seconds of each interval. For that to happen, you need two things: scale the L-sits so that you have a fighting chance to hold them for 20 seconds (tucks are an excellent option here), and don't go out drunk on the first sets. The height on the box is meant to be low for you. By no means you are going full speed right from the beginning, but you should be able to keep a pretty high cadence (12+). For the handstand hold pick a variation that you can control very well, but that will make you fight the las three intervals. On the sit-ups, go slow on the descent, and don't use the arms on the ascent, your abs will love you and hate you. After that, it comes down to your grit. Doing lunges without core power will be harder than expected, keep grinding them! This is one hell of a workout. KILL IT!


▶ OPTION 1

Tabata box jump, 12/16-in. box

Tabata tuck hold (assist with toes as needed)

Tabata nose to wall handstand hold

Tabata sit-up

Tabata lunge


▶ OPTION 2

Tabata box jump, 8/12-in. box

Tabata v-hold

Tabata plank hold

Tabata sit-up

Tabata lunge



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

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Chris Sinagoga
May 23rd, 2020 at 12:17 am
Commented on: 200523

Champions Club Scaling Notes


RANT

Just a Workout


MAIN DECISION

Do you really have the stamina (Kanye) in these movements to make the tabata intervals honest?


NEW TO CROSSFIT VERSION

As is.


WHAT ABOUT THE MOVEMENTS

Box jump - jumping, accuracy, small range of motion compared to usual

L-sit - pulling from the hips, static hold

Handstand hold - pushing, overhead, static hold

Sit-up - pulling from the hips, global flexion, getting up off the ground

Lunge - squatting, unilateral loading, sort of locomotion


WHAT ABOUT THE REPS

The tabata interval assumes, for the most part, you will be able to spend the entire 20 seconds working


LEARN TO COOK

If you be splitting up the reps and resting a lot, then I'd think about doing 4 minutes of each exercise, no rest. If you wanted to take stamina more out of the picture then you could do 2 rounds of 4 cycles, or just rotate each time.


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

As is


GENERAL FEAR LEVEL: 7

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Bryan Rosen
May 23rd, 2020 at 12:11 am
Commented on: 200523

Warm up for 200523:

GENERAL WARM-UP


3 rounds of:

200-m run

10 broad jumps

10 push-ups to downward dog

10 hollow rocks

10 walking lunges


SPECIFIC WARM-UP


Handstand hold

2 rounds for 30-seconds of:

Bear crawl

Kick-up practice

Wall walk

Handstand hold


L-sit

2 rounds for 10-seconds

Front scale, left leg forward

Front scale, right leg forward

L-sit or tuck-sit


Practice

10-seconds box jump

15-seconds rest

10-seconds L-sit

15-seconds rest

10-seconds handstand hold

15-seconds rest

10-seconds sit-up

15-seconds rest

10-seconds lunge

15-seconds rest


AT HOME VERSION


Tabata broad jump

Tabata L-sit (on floor)

Tabata pike handstand hold

Tabata sit-up

Tabata lunge

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