CrossFit | 200604
Thursday

200604

Workout of the Day

83

Complete as many rounds as possible in 12 minutes of:

20 GHD sit-ups
10 left-arm overhead walking lunges
10 right-arm overhead walking lunges

♀ 40-lb. DB ♂ 60-lb. DB

Share your at-home modifications and rounds competed in comments.
Compare to 180207.

Ancel Keys' Cholesterol Con, Part 3

5

In the previous column, Dr. Timothy Noakes listed the sequence of events that were critical in directing the global acceptance of Ancel Keys’ diet-heart and lipid hypotheses. In this column, he investigates the relevant events that unfolded between 1910 and 1948 and discusses Dr. Vladimir Subbotin’s alternative hypothesis for coronary atherosclerosis.

Read MoreAncel Keys' Cholesterol Con, Part 3

Comments on 200604

90 Comments

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Kury Akin
October 14th, 2020 at 1:51 pm
Commented on: 200604

7R+1r in 15 mins in my 4 lunges across garage of 20 janda situps and about 12kg o/h which was as much weight as i could get on the db. 5 gallon bottle was too heavy and awkward overhead.

(edited)
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Clint Michael
July 29th, 2020 at 12:08 pm
Commented on: 200604

3 rounds plus 15 reps

Rx’d

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Giuseppe Petrillo
June 27th, 2020 at 2:31 pm
Commented on: 200604

5 rounds + 20 sit ups

(sit ups, 28kg kB)

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Jeff Chalfant
June 25th, 2020 at 9:59 pm
Commented on: 200604

4 rounds plus 20 ghd sit-ups as rx’d


PR!


15 more reps and 5 more lbs. than last time.


180/41/69”

Comment URL copied!
Christopher Voght
June 18th, 2020 at 10:51 am
Commented on: 200604

Complete as many rounds as possible in 12 minutes of:

20 Incline sit-ups -21degrees

10 left-arm overhead walking lunges

10 right-arm overhead walking lunges

♂ 50-lb. DB


4 rounds

Comment URL copied!
Matthew Aukstikalnes
June 17th, 2020 at 8:02 pm
Commented on: 200604

6 rds +4, subbed ab-mat.

compare to 6 rds +10, same scale. I have definitely been working out less during the quarantine :(

Comment URL copied!
Mike Scott
June 15th, 2020 at 4:41 pm
Commented on: 200604

Scaled to GHD to parallel & 40# dbell - only got through 18 GHD in 4th rd. Legs & hip flexors were too fatigued fr recent heavy squats & hip extensions so I should've done this on a different day.

Comment URL copied!
Blas Raventos
June 15th, 2020 at 10:38 am
Commented on: 200604

Hey mainsite crew. i have decided to start working out at 6am after meditating, some stretches and coffee.

The first class I teach is 8am so if I do things swiftly I can get my morning ritual in, my workout, and then some journaling and some wholefoods.

I have been playing with usiing forst rounds in wods as warm up, which has been helpful in teaching me pacing. Since I am not doing a general warm up I cannot go extra hard out of the gates. So today I subbed straight leg med ball sit ups to wall for the ghd and worked out with a 24kg kettlebell. Got 5 rounds and 13 situps. Great workout hank you!

Comment URL copied!
Ralph Keeley
June 11th, 2020 at 1:01 pm
Commented on: 200604

M/34/6’/175#


Scaled to 15 GHD sit-ups, 50-lb. dumbbell

5+6

Comment URL copied!
Cor Oz
June 8th, 2020 at 7:42 pm
Commented on: 200604

PRIORITY:

as rx


SUBSTITUTIONS:

no GHD available; anchored sit-ups using arms like GHD sit-ups


SCALING:

sit-ups


RESULTS:

4 rounds + 8 left arm overhead walking lunges. Finished out 5th round because I’m not a quitter at 12:53.

2:45, 2:35, 2:39, 2:28, 2:23

Comment URL copied!
Felix Seraphin
June 8th, 2020 at 4:31 am
Commented on: 200604

RX with 20kg KB

5 rounds + 10

(edited)
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Byron Hills
June 8th, 2020 at 12:29 am
Commented on: 200604

3 rds + 20 sit-ups

GHD sit-ups to parallel

50# DB first round/then 40#

140 reps total

Comment URL copied!
Brandon Myers
June 7th, 2020 at 11:36 am
Commented on: 200604

5rds + 2 sit ups


abmat sit ups

30lb DB

Comment URL copied!
Christian Simpson
June 7th, 2020 at 11:24 am
Commented on: 200604

Sc abmat situps, 50# KB

4 rounds + 20/-/-

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Kyungtaek Kang
June 7th, 2020 at 3:21 am
Commented on: 200604

4R + 5 (2020. 6. 4)

5R + 19 (2017. 1.12 ) CrossFit HIM

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Kevin Miller
June 6th, 2020 at 11:15 pm
Commented on: 200604

Scaled to straight legged Ab mat sit-ups and 35# dumbbell


5+10

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Matt Jones
June 6th, 2020 at 7:30 pm
Commented on: 200604

4 rds + 10 GHD sit-ups rx

M/40!/6’2”/207

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Troy Bruun
June 6th, 2020 at 12:19 pm
Commented on: 200604

6rds + 20 GHD Situps


20 GHD Sit-ups

10 L OH Lunge

10 R OH Lunge

(35lb KB)

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Hank McKibban
June 6th, 2020 at 11:39 am
Commented on: 200604

4rds+15lunges (sub 30 abmat sit-ups, 25# KB)


180210: 4rds+8lunges (GHD on Swiss ball)

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Karina Findlay
June 6th, 2020 at 2:00 am
Commented on: 200604

2 mi run

20 GHD SU

20# oh walking lunges 10 ea. side

4R+20

2 mi run

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Myles Lance
June 5th, 2020 at 10:41 pm
Commented on: 200604

4 rounds + 14 reps

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Alex Pham
June 5th, 2020 at 10:24 pm
Commented on: 200604

3 rds + 30 reps

60# vest OVH

Straight leg sit-ups

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Thibault Schoonheer
June 5th, 2020 at 9:53 pm
Commented on: 200604

Warm-up :


4 rounds for quality


30" plank

20 air-squats

10 band shoulder-press


WOD (adaptation for Home Gym) :


Complete as many rounds as possible in 12 minutes of:


40 sit-ups

20 left-arm overhead walking lunges

20 right-arm overhead walking lunges


with 5L bottle


Results : 2 rounds + 40 sit-ups + 20 overhead walking lunges

Comment URL copied!
James W Bobo II
June 5th, 2020 at 9:08 pm
Commented on: 200604

6/5/20


M/36/165


12 minute AMRAP:

20 Sit-ups

30 lb db lunges, 10 each arm


5 rounds plus 35 reps

(edited)
Comment URL copied!
Morgan Greene
June 5th, 2020 at 7:28 pm
Commented on: 200604

Subbed abmat SU and scaled to 55# KB: 5 rds + SU and 10 lunges in 6th

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Az Native
June 5th, 2020 at 6:30 pm
Commented on: 200604

4+20+4 left arm WL. At home, subbed abmat sit-ups for ghd, used 40lb DB. Tough.

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Scott Wiedmeyer
June 5th, 2020 at 6:20 pm
Commented on: 200604

33 / M / 5'9" / 137lbs


Anchored, straight-leg Ab-Towel(TM) sit-ups

40lb dumbbell


2 rounds + 20 + 10 (?) in 12 minutes

3 rounds total


The timer went off sometime during the third round of lunges, but I didn't hear it due to the catchy tunes I was playing...

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Greg Fairbanks
June 5th, 2020 at 5:36 pm
Commented on: 200604

12 min

20 abmat straight-ish leg situps

10 L arm OH walking lunge 35#

10 R arm OH walking lunge 35#


4 rds + 18 situps

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Kjet Lom
June 5th, 2020 at 2:12 pm
Commented on: Ancel Keys' Cholesterol Con, Part 3

In fact, Noakes hasn’t even succeeded in curing his own diabetes—as he will tell you. He diagnosed himself, based on his blood-sugar levels and family history. Even after a year on the high-fat, low-carb regimen, he told me at breakfast, his fasting glucose had barely budged; it was still hovering above 125. “Nothing happened,” he says. So he prescribed himself metformin, a common first-line diabetes drug. “I was on two grams a day, which is a massive dose.”


When that didn’t work, he added supplements, including berberine, curcumin, and one called N-acetyl cysteine. That finally got his glucose and hemoglobin A1c (another marker of diabetes) under control. “So I’m cured,” he says. “But I’m not cured, because I still have to take the medicine.” 


Another way of putting it: Noakes controls his diabetes with a prescription drug, along with supplements and a low-carb diet. Plus running. Yet in public debates, on Twitter, and in most other interviews, he’s asserted that his diet alone is powerful enough to prevent or reverse diabetes. And that exercise is unnecessary, an astonishing statement from a guy who has devoted his entire life to the study and practice of physical fitness. “The best thing about this diet,” one giddy believer told me, “is that you don’t have to exercise.”

The disconnect highlights a trap into which Noakes seems to have fallen, according to both his critics and some former colleagues: a willingness to see only what he wants to see and believe only what he wants to believe. For example, he’ll approvingly tweet a link to an animal study showing that sugar is addictive, but when another study shows that mice still get diabetes on a low-carb diet, he’ll dismiss it, tweeting, “Mice are not men.” 


Meanwhile, big questions about the high-fat diet remain unanswered by science. Is it really better than all other diets for weight loss? Are its effects permanent? And what are the long-term cardiovascular (and other) risks of eating so much more saturated fat? 


https://www.outsideonline.com/2140271/silencing-low-carb-rebel

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jr Wild
June 6th, 2020 at 4:12 pm

Kjet, I did read the article your link provided. It was quite interesting. You are qouting directly, and you succeed in to begin with a biased statement and end with similarily uninformed statement. My first thought was, why this personal attack, before I realized this is a direct qoute. Then again, why?


"hasn’t even succeeded in curing his own diabetes"

"long-term cardiovascular (and other) risks of eating so much more saturated fat? "


My father had gout, t2d, several hearth attacks before succumbing to -hearth failure / lungs failure in hospital. Much earlier than that, I did have to check out "gout", had no idea on this decease nor metabolic syndrome by then. Told him "now I know what gout is: all the piss does not accommodate in the head, but has to travel out and settle on the toe". Funny? I am equally sorry than Prof. Noakes (his father had t2d) that I could not advice my father to skip bread, beer and excess carbs. His destiny, however, was the reason for me to start investigating on, how to avoid this mess if possible.


First, if you get so far that you get t2d you are likely not to "get cured"; you can manage/mitigate your condition by -doing like Noakes. The reason being, you have developed this condition for 10+ years, breaking your hormonal / energy balance bit by bit. Lipodystrophy is a condition, where you have no fat tissue for keeping up this energy balance. By teenage, you are diabetic. For "normal" people, it may take equally long or longer to break up your system (later middle aged). The blood glucose is the very last red flag to be raised.


It is not necessary to eat "saturated fat" to avoid carbs. Then again, Ms. Harcombe tried to find a reason for the global advice to avoid sat fat, and made her Phd thesis on this. Shortened version: No evidence whatsoever, take all epidemiological or RCT studies in to account. Second finding; all fats include all fractions (O-6, Mufa, Sat), there is no exception. However, if you like to base your low-carb diet on "seed oil and omega-6" it is a possibility. Not so for me, the unique metabolic breaking down molecules of omega-6 for energy are various 4-HNE and HODE derivates. Find out and dislike them as I do...


So, no evidence for sat fat harm, a lot of contrary evidence though, gathered for a million of years. The O-6 "deficiency" of minkind was discovered for 100 years ago -by Crystallized Cotton Seed Oil -CRISCO -salesman.


If you believe in this, go get a bottle of corn oil, sunflower oil or canola oil. I just found one, and poured it on my bike chain. Because it shall oxidize in sunlight, I'll renew the treatment in two weeks. Swallowing it is no option, nor frying anything in it, I have coconut oil or butter for the purpose. Sat fat does not oxidize easily, there is no double bonds (in carbon chain) to do it! My cell membranes are better off withOUT oxLDL or too many unstable structural molecules in them. I'll change my mind if there is new info on this...

JR


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Timothy Noakes
June 9th, 2020 at 12:49 pm

Thanks for your comments Kjet.

Not sure how exactly my personal medical history is to these columns. The article to which you refer is out of date. My diabetes control has continued to improve and I am now technically in T2DM remission as confirmed in a recent scientific publication in which I was a participant. I didn't make that diagnosis; it was made by the researchers undertaking the study.

Please check the publications from the Virta Health company in San Francisco showing "reversal" of T2DM on a high-fat low-carbohydrate ketogenic diet. I referred to them in one of my previous CrossFit columns.

Even yesterday a study from the Johns Hopkins Hospital in Baltimore confirms this finding:

Effects of the Low Carbohydrate, High Fat Diet on Glycemic Control and Body Weight in Patients With Type 2 Diabetes: Experience From a Community-Based Cohort.

Ahmed et al. BMJ Open Diabetes Res Care 2020 Mar;8(1):e000980. doi: 10.1136/bmjdrc-2019-000980.

Accessible here: https://pubmed.ncbi.nlm.nih.gov/32193200/

Here are their conclusions:

Conclusions: In a community-based cohort of type 2 diabetes, the LCHF diet was associated with superior A1C reduction, greater weight loss and significantly more patients discontinuing or reducing antihyperglycemic therapies suggesting that the LCHF diet may be a metabolically favorable option in the dietary management of type 2 diabetes.

To my knowledge the only diet interventions that reverse T2DM are low in carbohydrate and hence high in fat; some in association with reduction in calories (Prof Taylor's group).


My job is to present the facts. They need to be considered and debated in a balanced, emotion-free environment.

Comment URL copied!
Jeff Qiao
June 5th, 2020 at 9:12 am
Commented on: 200604

20KG DB, GHD 20 sit-ups, 10 left arm & right arm overhead walking lunges, 6 rounds & half.

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Alfred Zambrano
June 5th, 2020 at 4:56 am
Commented on: 200604

50/M/6’/318#

WU: 500 m row (2:47)

12 min AMRAP

25 SU w abmat

10 L arm OH walking lunge (28lb KB)

10 R arm “

(4 rds + 14 su)

Finisher: 500 m row (2:29)

Good stuff Maynard!

(edited)
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Derek Frome
June 5th, 2020 at 4:08 am
Commented on: 200604

Rounds: 6+6 subbed straight leg abmat sit-ups and 50lb DB (most I have at home)

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MaKenan Sciandra
June 5th, 2020 at 1:04 am
Commented on: 200604

4 rounds + 20 sits ups and 10 lunges

55# kb

straight leg ground sit ups

Comment URL copied!
Dan Kremer
June 5th, 2020 at 12:48 am
Commented on: 200604

55# DB

Straight Leg Ab Mat Sit Ups

5 rds

Comment URL copied!
Matthew Fahrenkopf
June 5th, 2020 at 12:35 am
Commented on: 200604

6 rounds w/


50 lb. KB

straight leg ab mat sit-ups

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Gavin Christensen
June 5th, 2020 at 12:26 am
Commented on: 200604

4 rounds exactly.


20 GHD sit-ups

15# DB for lunges


Quads still torched from wall balls two days ago. Attempted 50# and 35# DB. Neither were happening today.

(edited)
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Russell Albrycht
June 5th, 2020 at 12:11 am
Commented on: 200604

Option 3 with 20 # DB, 5 rds plus 9 sit-ups

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John Evans
June 4th, 2020 at 11:57 pm
Commented on: 200604

M/53/5’10”/170

2 mile run 15:30

Wod = 5 rounds

40lb Dumbbell

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Steven Thunander
June 4th, 2020 at 11:54 pm
Commented on: 200604

Globo/Home scale: If at home and you have your 35/50lb dumbbells use those for the lunges, increase to 12 reps each side per round. For the GHD situps sub in 30 abmat situps per round. If you are doing this in a globo and haven't used a GHD recently or haven't done high volume with this movement, scale down the GHDSU to 5 or 10 per round, or sub abmat situps. Bodyweight sub pistols or deep box step ups, regular situps.

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Michael Bishop
June 4th, 2020 at 11:33 pm
Commented on: 200604

Used 45 lb dumbbell and only did 15 GHDs per round


Did five and a half rounds


Last time I did six rounds but only did 10 GHDs

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Shaun Stapleton
June 4th, 2020 at 10:29 pm
Commented on: 200604

12 min amrap:


20 straight leg abmat sit ups

10 L OH lunges

10 R OH lunges


50lbs DB


6+11

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Tripp Starling
June 4th, 2020 at 10:29 pm
Commented on: 200604

20 straight leg abmat sit-ups

53# kettlebell for overhead walking lunge(10L+10R)

6 rounds + 4 reps


Jackie

16 straight leg abmat sit-ups

15# db overhead walking lunge 10L+10R

5 rounds + 12 reps

(edited)
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Steve Day
June 4th, 2020 at 10:17 pm
Commented on: 200604

Scaled to:

15 GHDSU

55lb db for OH lunges


4 rounds +15+4

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JD O
June 4th, 2020 at 10:17 pm
Commented on: 200604

12 min:

20 weighted situps 20# (anchored)

10 L OH lunges (60# db)

10 R OH lunges (60# db)


5 rounds

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Coastie Nick
June 4th, 2020 at 10:11 pm
Commented on: 200604

Rx’d

5 rds + 20 reps

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Stacey Thompkins
June 4th, 2020 at 9:32 pm
Commented on: 200604

M/45/6'2"/180#


Today scaled to 53# KB the rest as rx'd 5 rds + 4 ghd's


Compare to scaled to 45# DB the rest as rx'd

5 rds + 6 ghd's


Compare to was 40# DB the rest as rx'd

5 rds even

Comment URL copied!
Matthew Stonkus
June 4th, 2020 at 9:15 pm
Commented on: 200604

5 + 18 lunges


20# db

Situps

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David Williams
June 4th, 2020 at 9:02 pm
Commented on: 200604

M/36/172


12 min AMRAP

10 toes to bar

10 ab mat sit ups

10 left arm OHWL 40#

10 right arm OHWL 40#


4.5 rounds

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Julien Brosseau-Pare
June 4th, 2020 at 8:35 pm
Commented on: 200604

M/34/5’8/180


200604 (modified)

As many rounds as possible in 12 mins of:

20 AbMat Sit-Ups

10 Dumbbell Overhead Walking Lunge (left), 50 lbs

10 Dumbbell Overhead Walking Lunge (right), 50 lbs


5 rounds + 24 reps

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Niko Rosal
June 4th, 2020 at 8:24 pm
Commented on: 200604

M/65”/145lbs/27yo


6+0

12 GHD (do 16 next time)

50# DB

Comment URL copied!
Jade Teasdale
June 4th, 2020 at 7:56 pm
Commented on: 200604

5 rounds - 3 lunges

30# KB (what was available)

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Jeffrey Howard
June 4th, 2020 at 7:27 pm
Commented on: 200604

M/24/5'8"/155lb

Live Long CrossFit

Mason, MI


5+8 - Sc (50lb DB)

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Steven Odom
June 4th, 2020 at 7:20 pm
Commented on: 200604

Rx’ed

= 7 rounds + 20 reps

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Charlie Pokorny
June 4th, 2020 at 7:57 pm

Nice work!

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Charlie Pokorny
June 4th, 2020 at 7:05 pm
Commented on: 200604

4 rounds + 20 reps Rx

Nice WOD!

170112 was 4 rounds + 4 reps Rx

m/52/5'11"/200#

Comment URL copied!
jr Wild
June 4th, 2020 at 6:15 pm
Commented on: Ancel Keys' Cholesterol Con, Part 3

The depth and width of jet another fine article by Prof. Noakes makes it hard to comment. I’ll try anyways…


The thinking of Subbotin and Kendrick could maybe be combined. Let’s take the longitudinal dimension into this context.


The background fact is, that plague formation is asymmetrical circumference-wise

and lengthwise restricted. I.e. there is a short thickening of a vessel wall and longer “normal and smooth” section of the same vessel. The damaged area(s) may be relatively short. And there is almost always revascularizing in this thick plague section, if we believe the operating surgeons. The endothelium layer under high pressure artery is like annual ring -you start with one at birth, but you end up with 25-30, one per younger year (Subbotin’s point).


Dr. Kendrick points out, that there is a lesion that gets covered fast by a new endothelium layer -leaving a scab underneath. It is hopefully eaten up by macrophages. However, the lesion under high pressure, flow disturbance, or pulsating movement -coronary artery anybody – and the process may repeat itself. So, maybe we end up with too thick a layer to get nourished from lumen… turn over to Subbotin.


Too much thickness and hypoxia is demanding new blood vessels deep in Tunica Intima. Vasa Vasorum is being created, penetrating the elastic lamina and introducing

lipoproteins into where they were never expected. Happy reunion with molecules

who like to combine with cholesterol…


This is how Nakashima got pictures like from Trump’s inauguration; there is “some stuff” in front elastic lamina, but there is “stuff” missing near lumen, where there should be plenty if the “space” would be crowded from “behind”. Nakashima used modest magnifying, but even though… there is “stuff” missing in between.


This question takes a form of this allegation; is this plausible, does this fit / add to the story?


JR

Comment URL copied!
jr Wild
June 4th, 2020 at 6:11 pm
Commented on: Ancel Keys' Cholesterol Con, Part 3

The depth and width of jet another fine article by Prof. Noakes makes it hard to comment. I’ll try anyways…


The thinking of Subbotin and Kendrick could maybe be combined. Let’s take the longitudinal dimension into this context.


The background fact is, that plague formation is asymmetrical circumference-wise and lengthwise restricted. I.e. there is a short thickening of a vessel wall and longer “normal and smooth” section of the same vessel. The damaged area(s) may be relatively short. And there is almost always revascularizing in this thick plague section, if we believe the operating surgeons. The endothelium layer under high pressure artery is like annual ring -you start with one at birth, but you end up with 25-30, one per younger year (Subbotin’s point). 


Dr. Kendrick points out, that there is a lesion that gets covered fast by a new endothelium layer -leaving a scab underneath. It is hopefully eaten up by macrophages. However, the lesion under high pressure, flow disturbance, or pulsating movement -coronary artery anybody – and the process may repeat itself. So, maybe we end up with too thick a layer to get nourished from lumen… turn over to Subbotin.


Too much thickness and hypoxia is demanding new blood vessels deep in Tunica Intima. Vasa Vasorum is being created, penetrating the elastic lamina and introducing

lipoproteins into where they were never expected. Happy reunion with molecules who like to combine with cholesterol…

 

This is how Nakashima got pictures like from Trump’s inauguration; there is “some stuff” in front elastic lamina, but there is “stuff” missing near lumen, where there should be plenty if the “space” would be crowded from “behind”. Nakashima used modest magnifying, but even though… there is “stuff” missing in between. This question takes a form of this allegation; is this plausible, does this fit / add to the story?


JR

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Joe Conradi
June 4th, 2020 at 5:48 pm
Commented on: 200604

4 full rounds, all but 10 lunges for 5th.


-weighted (30lb) straight arm sit ups

-double overhead lunges (2x 30lb dumbbells)

(edited)
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Chris Meldrum
June 4th, 2020 at 4:41 pm
Commented on: 200604

Plus 20# vest; 4 rounds + 3 GHD sit-ups.


This got tough midway through – lunges were no joke.


47m/5'10"/185

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Charlie Pokorny
June 4th, 2020 at 7:57 pm

Wow - doing these WODs with a vest is really something!

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Jim Rix
June 4th, 2020 at 4:36 pm
Commented on: 200604

Scaled to a 35# DB

4 rounds with 14 Sec to spare.


180207: 4 rounds with 10 Sec to spare.

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Rafael Feo
June 4th, 2020 at 4:22 pm
Commented on: 200604

20 sit-ups

10 left-arm overhead walking lunges (18K)

10 right-arm overhead walking lunges (18K)


4 rounds + 20 sit-ups

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Nate Gordon
June 4th, 2020 at 4:14 pm
Commented on: 200604

5+2 GHD rx

(edited)
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Nicole Deaver
June 4th, 2020 at 3:16 pm
Commented on: 200604

AMRAP 12 mins

20 incline sit-ups

10 right arm OH walking lunges (35#)

10 left arm OH walking lunges (35#)


5 Rds + 14 sit-ups

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Amedeo Alessio Cerea
June 4th, 2020 at 2:40 pm
Commented on: 200604

Scaled

20 GHD sit ups

Db 20kg

Tot: 4 rounds

(edited)
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Chris Nostrand
June 4th, 2020 at 2:34 pm
Commented on: 200604

41/M/175


20 butterfly ab-Mat sit-ups

10 L arm walking lunges (35# kB)

10 R arm walking lunges (35# kB)


6 Rounds + 20

(edited)
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John Clarke
June 4th, 2020 at 2:12 pm
Commented on: 200604

20 hollow rock

10 left-arm overhead walking lunges

10 right-arm overhead walking lunges


6 rounds + 30.


20lb dumbbell

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Michael Arko
June 4th, 2020 at 1:51 pm
Commented on: 200604

41lbs dumbbell

4 rounds + 6 GHDs


Surprised at the low result. I had to turn around after every other lunge. This proved costly.

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Randy Crooker
June 4th, 2020 at 1:44 pm
Commented on: 200604

Scaled to: AMRAP 12 minutes

20 straight leg sit-ups

10 left arm overhead walking lunge

10 right arm overhead waking lunge

40lb dumbbell for OH lunges


6 rounds plus 5 sit-ups

Comment URL copied!
Matthew Letarte
June 4th, 2020 at 1:42 pm
Commented on: 200604

20 x full extension situps

40# DB

5 rounds + 8

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Grant Shymske
June 4th, 2020 at 1:39 pm
Commented on: Successful Cueing in the Push Jerk

Seamless transition to a different approach, and used his failed cue as a teachable moment for the group. Fantastic.

Comment URL copied!
Jose Gonzalez
June 4th, 2020 at 1:35 pm
Commented on: 200604

5 rounds 5 reps


Abmat sit-ups

Stubby barbell with 20lbs

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Charles Meyers
June 4th, 2020 at 1:04 pm
Commented on: 200604

Option 3

4 Rsd plus 5- left lunges and 5 right lunges 25 lbs

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Mike Andridge
June 4th, 2020 at 12:28 pm
Commented on: 200604

Scaled to

ghd to parallel

35# kb for oh lunge

4 rnds plus 10 ghd to parallel

m/50/175

I practiced oh lunge with 53# kb and felt comfortable, but was glad I

left my ego inside.

Comment URL copied!
David Kearsey
June 4th, 2020 at 11:23 am
Commented on: Successful Cueing in the Push Jerk

I love this !!! simply switching tools to help someone process information better. This is Coaching (said in Gerald butler voice)

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Viktor Wachtler
June 4th, 2020 at 10:58 am
Commented on: 200604

Subbed, scaled:

Incline sit-ups (45degree bench)

25kg dumbell (largest in the gym)

4 rounds+20

43/1.78m/77kg

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Shawn Thompson
June 4th, 2020 at 10:57 am
Commented on: 200604

31/m/205

60# 4.5 rounds 180 reps.

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Daniel Robinson
June 4th, 2020 at 10:23 am
Commented on: 200604

Subbed:

AbMat sit-ups (20-lb. MB)

Walking lunges (35-lb. DB)

4 Rds + 17

(edited)
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Stephan Borges
June 4th, 2020 at 8:22 am
Commented on: 200604

What can I do to warm up?

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Chris Nostrand
June 4th, 2020 at 2:33 pm

I chose to warm up with a 1/2 mi run, 75 KB swings, 30 pull-ups, 75 pushups, and some air squats before giving the hips and shoulders a stretch.

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QiHui Xing
June 4th, 2020 at 5:18 am
Commented on: 200604
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Amedeo Alessio Cerea
June 4th, 2020 at 2:38 pm

Well done

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Jeffrey Howard
June 4th, 2020 at 7:47 pm

I like the taped up DB!

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Reza Dehghanzadehsuraki
June 4th, 2020 at 4:29 am
Commented on: 200604

WOD ANALYSIS


Coaching notes:

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


Format: This exercise is a couplet element WOD that are selected in a couplet modality. In fact, this is combined of a core exercise from gymnastic element with a moderate weightlifting movement.


Purpose: The training purpose is to improving the stamina and strength of the core and legs muscles, and also shoulder muscles as stabilizer muscles in overhead lunges. Furthermore, the explosive power of the hip is challenge and improves in the GHD sit up. The overhead position challenges the balance, flexibility and coordination.


Scoring (round numbers): Athletes must do at least 6 rounds of this WOD. Advanced athletes can do at least 7 rounds.


Running a class: Trainers have 48 min for set other parts. So he/ she can set the other parts according to purpose of the training and level of physical fitness of athletes.


Physiology (GPP): Stamina, strength and flexibility play a major role in this WOD. Moreover, cardiorespiratory, balance and coordination are challenged.


Physiology (energy pathway): The lactic acid system is a dominant energy pathway in this WOD. Because the intensity of this WOD is so high that the body uses lactic acid pathway most of the training time. In fact the duration of this exercise is not enough to energy pathway shifting to aerobic system.


Anatomy:

GHD sit-ups: Rectus abdominis, Iliacus Psoas, Rectus Femoris, External oblique abdominis, Internal oblique abdominis, Sartorius

Overhead walking lunges: Trapezius (upper fibers), Anterior & middle deltoid, Triceps, Gluteus maximus, Quadriceps

_______________________ 


Running a 60 min class:

Whiteboard: ≈ 3 min

General warm-up: ≈ 5 min

Specific warm-up for GHD sit-ups ≈ 4 min

Specific warm-up for lunges ≈ 6 min

WOD: = 12 min

Cool-down: ≈ 10 min


Additional time: It remains ≈ 20 minutes that can be divided in specific warm-up or cool-down.


Train hard and challenge your body. Enjoy it ;)

GOOD LUCK

(edited)
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Chris Sinagoga
June 4th, 2020 at 2:35 am
Commented on: 200604

Champions Club Scaling Notes


RANT

I played around with these L-sit lifts as a sub for GHD sit-ups. Just pike my hips up off the floor as usual for my L-sit, then lift one leg at a time. I did 20 of those per round a few times and 20 GHD sit-ups other times. The L-sit lifts were pretty rough, actually.


MAIN DECISION

Is 12 minutes long enough to match my technique level


NEW TO CROSSFIT SCALE

AMRAP in 12 minutes of:

20 lunges

:20 L-sit


WHAT ABOUT THE MOVEMENTS

GHD sit-up - pulling from the hips, rigid midline, core-to-extremity

Overhead lunge - squatting, unilateral loading, unilateral loading again, overhead, pushing


WHAT ABOUT THE REPS/TIME

Both of these movements are pretty stamina-driven, and there is a decent amount of reps per round. But the 12-minute time cap means there should be a good amount of intensity. So unbroken on everything is how I see this.


LEARN TO COOK

If you want to keep the movements the same but need more practice, just extend the time domain until you feel like you got something out of it. If you want to keep a high intensity and don't have the technique, try lunges or overhead squats and L-sit. You could also bias the strength part of it (GHD ROM and weight on lunge) and cut the reps down.


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

Same movements, extend to 15-20 minutes


GENERAL FEAR LEVEL: 5

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Juan Acevedo
June 4th, 2020 at 1:28 am
Commented on: 200604

▶ INTENDED STIMULUS


Oof! Nasty little piece. This screams six rounds, which is a cadence of 20 reps per minute. That's going to become a mental battle, especially because this will slowly but surely become a stamina workout. The load on the lunges should be heavy but something you can handle unbroken. You want your shoulder to get a solid workout. The idea is that it burns pretty bad in the second half, but that you still be successful. In other words the weight should not crush you. It should be close, but you ought to prevail. The same applies to the number of reps on the GHD. Set yourself up here so that you can complete most rounds within one minute, even if you are breaking the reps here and there. If you don't have access to a GHD try straight leg AbMat sit-ups. If you have access to a GHD or a similar contraption but don't have a lot of experience in this movement, parallel sit-ups are a solid modification. Today is all about finding that grit and resilience. Because this will become acidic, your brain should be all focused on your movement, not on the sensation. If you focus on the sensation, you will stop. FOCUS ON YOUR MOVEMENT!


▶ OPTION 1

Complete as many rounds as possible in 12 minutes of:


16 GHD sit-ups

10 left-arm overhead walking lunges

10 right-arm overhead walking lunges


♀ 35-lb. DB ♂ 50-lb. DB


▶ OPTION 2

Complete as many rounds as possible in 12 minutes of:


16 GHD parallel sit-ups or 20 straight leg sit-ups

10 left-arm overhead walking lunges

10 right-arm overhead walking lunges


♀ 20-lb. DB ♂ 35-lb. DB


▶ OPTION 3

Complete as many rounds as possible in 12 minutes of:


16 straight leg sit-ups

10 left-arm overhead walking lunges

10 right-arm overhead walking lunges


♀ 15-lb. DB ♂ 25-lb. DB


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

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Sebastián Arana
June 6th, 2020 at 2:10 am

Unstable with the OH wl's, especially the left. Dropped to 17.5 lbs on those. Otherwise, did option 3. I need to watch it and not overdo things. My toe hurts from the lunges. Ugh.


5 rds + 3 abdominales - cuando me cansabo con las brazos cruzados, los estiraba para que fuera más facil

(edited)
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David Swicegood
June 11th, 2020 at 9:24 pm

▶ OPTION 2

Complete as many rounds as possible in 12 minutes of:


20 straight leg sit-ups

10 left-arm overhead walking lunges

10 right-arm overhead walking lunges


20-lb. Backpack


5 rds + 14 sit ups

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