CrossFit | 200609
Tuesday

200609

Workout of the Day

83

Complete as many rounds as possible in 15 minutes of:

15 chest-to-bar pull-ups
30-second L-sit on rings

Post rounds completed to comments.
Compare to 131024.

Beef & Broccoli

5
Beef broccoli
Watch

Comments on 200609

89 Comments

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Kury Akin
October 19th, 2020 at 1:34 pm
Commented on: 200609

7R + 5pull ups + 8 seconds. Scaled to 5 chest to rings pull ups and 30 seconds tuck hold with parallettes on aerobic step.

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Manchild Manchild
September 3rd, 2020 at 3:42 pm
Commented on: 200609

L-sits on 45# dumbbells


3 1/2 rounds + 18 seconds

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Clint Michael
August 7th, 2020 at 12:14 am
Commented on: 200609

4 rounds plus 28 reps/seconds

Rx’d

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Cy Azizi
July 19th, 2020 at 2:37 pm
Commented on: 200609

4 + 12 pull-ups rx

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Giuseppe Petrillo
July 3rd, 2020 at 7:11 am
Commented on: 200609

3 rounds rx’d

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Jeff Chalfant
June 30th, 2020 at 10:19 pm
Commented on: 200609

4 rounds plus 3 chest to bar pull-ups rx’d

broke the L holds a ton from the beginning to maintain quality and intensity. Had very straight legs and feet above the hands until the final 10 seconds of the final round, when I couldn’t even hold for 3 seconds.


Warmup:


General warmup 

2 rounds:

Row 500m or run 400m

Plank 30 seconds

Ring row 10 reps

Backward Butt scoots 30 seconds

Hanging knee raise 10 reps

kip swing 10 reps


Chest to bar pull-ups:


3 sets of 3 kip swing plus a kip

3 sets of 2 kips swings plus a pull-up

2 sets of 2 kip swing+pull-up+2 kip swings

2 sets of kip swing+kip+pull-up+Ctb

2 sets of 3 chest to bar pull-ups 


L-sit on rings: 8 emom

Tuck Support on boxes 30 seconds

Back scale each leg :15

Support on rings :15

Back scale/front scale left :15 each

Back scale/front scale right :15 each

Partial Tuck Support on rings :15

Back scale on left leg :15/left leg Ring L :10

Back scale on right :15/right leg ring L hold


Practice round:

3 chest to bars

6 second L sit on rings




181/41/69”

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Pavel Saenz
June 21st, 2020 at 4:03 pm
Commented on: 200609

RX 5 rounds

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David Swicegood
June 17th, 2020 at 6:22 pm
Commented on: 200609

Scaled to 12 towel rows (to 45 deg) and 25 second chair holds.


12 rds completed in 15 mins.

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Mike Scott
June 16th, 2020 at 4:54 pm
Commented on: 200609

Only got through 12 reps of CTB in 4th rd

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Felix Seraphin
June 16th, 2020 at 4:14 am
Commented on: 200609

5 rnds

Change 2 rounds bench Lsits; 3 rnds vups

 

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Ralph Keeley
June 16th, 2020 at 2:42 am
Commented on: 200609

M/34/6'/175#


4+3 Rx

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Kyungtaek Kang
June 13th, 2020 at 11:38 pm
Commented on: 200609


(edited)
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itay derw
June 11th, 2020 at 5:03 pm
Commented on: 200609

3 rounds

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Morgan Greene
June 11th, 2020 at 3:23 pm
Commented on: 200609

4 rds + 10 C2B PU in 5th

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Alex Pham
June 11th, 2020 at 11:59 am
Commented on: 200609

4 rd + 5 reps

tuck sit hold from floor

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Christian Simpson
June 10th, 2020 at 8:57 pm
Commented on: 200609

Sc to kipping pull-up, ring tuck hold with spurts of ring lsit


4 rounds + 9/-

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MaKenan Sciandra
June 10th, 2020 at 8:40 pm
Commented on: 200609

7 rounds

Ground L sits

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Julien Brosseau-Pare
June 10th, 2020 at 8:22 pm
Commented on: 200609

34/M/180


15 strict pull-ups (low ceiling for CTB)

30 second L-Sit on Parallettes.


Round times

R1 | 01:27 |

R2 | 02:06 | +39 s

R3 | 02:19 | +13 s

R4 | 03:01 | +42 s

R5 | 02:56 | -5 s

R6 | 02:23 | -33 s

Time left over: 00:48 for 12 reps


Total: 6 rounds + 12 reps

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Coastie Nick
June 10th, 2020 at 6:42 pm
Commented on: 200609

6 rds + 2 reps

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Myles Lance
June 10th, 2020 at 5:48 pm
Commented on: 200609

3 rounds + 9 seconds

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Viktor Wachtler
June 10th, 2020 at 12:25 pm
Commented on: 200609

5 rounds+9

strict pull-ups

tuck holds on rings

43/1.78m/77kg

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Sam Meixell
June 10th, 2020 at 11:43 am
Commented on: 200609

6 Rounds + 3 Reps rounds in 15 minutes of:

15 Ring Rows

15-second L-sit

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Brad Kurtz
June 10th, 2020 at 3:46 am
Commented on: 200609

4 rounds + 31 reps

C2B pullups

L knee tucks on paralletes

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Matthew Fahrenkopf
June 10th, 2020 at 3:09 am
Commented on: 200609

7 rounds + 5reps


8 C2B pull ups

30 sec L tuck with parallettes

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Dave DeCoste
June 10th, 2020 at 1:51 am
Commented on: 200609

5 rounds + 6 reps

Rx

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Chris Meldrum
June 10th, 2020 at 12:06 am
Commented on: 200609

Plus 20# weight vest, 4 rounds + 9 C2B pull-ups.


Took a fair bit of warm-up as I have neglected doing pull-ups for quite a while.  C2B is hard, and with the weight vest, I could only do 3-5 at a time. 

Broke L-sits into 2 or 3 chunks each round.  Intensity naturally lower on this, given all the breaks in pull-ups and the static nature of L-sits.  Still hard though!


47m/5'10"/185

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Steven Odom
June 10th, 2020 at 12:02 am
Commented on: 200609

Rx’ed

= 7 rounds + 13 reps

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Michael Bishop
June 10th, 2020 at 12:01 am
Commented on: 200609

Did four rounds but the last two rounds I only could do five chest2bar pull-ups


I'm doing something seriously wrong with those C2bars

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Shaun Stapleton
June 9th, 2020 at 11:36 pm
Commented on: 200609

15 C2B

30 sec tuck holds on rings


20 lbs vest


4+20

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David Williams
June 9th, 2020 at 10:38 pm
Commented on: 200609

M/36/172

15 min AMRAP:

10 C2B

30 Second tuck holds


7 rounds + 2

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Steve Day
June 9th, 2020 at 10:33 pm
Commented on: 200609

5 rounds + 7

Not ctb on all reps but I tried

Lsits broken 20/10 all rounds

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Tripp Starling
June 9th, 2020 at 10:09 pm
Commented on: 200609

Rx 5 rounds + 14 C2B

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Jeffrey Howard
June 9th, 2020 at 8:41 pm
Commented on: 200609

M/24/5'8"/155lb

Live Long CrossFit

Mason, MI


6+8 - Sc (Ring Tuck L-Sit)

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Charlie Pokorny
June 9th, 2020 at 7:59 pm
Commented on: 200609

5 rounds + 11 CTB-PU Rx


Black Lives Matter

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Grant Shymske
June 9th, 2020 at 6:42 pm
Commented on: The Anti-Inflammatory Effect of Exercise

Studies like this definitely help to clarify why a stressor like exercise can provide positive benefits while other stressors can largely be negative to the organism.

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Chanelle Santana
June 9th, 2020 at 6:41 pm
Commented on: 200609

15 Ring Rows


30sec of practicing support hold & bringing knees up.


7Rds on the dot.

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Grant Shymske
June 9th, 2020 at 6:39 pm
Commented on: 200609

4+23, Chest To Bar and Ring Support Hold (some L-Sit, but not enough lol), Tried to turn rings out for more challenge.

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Grant Shymske
June 9th, 2020 at 6:06 pm
Commented on: Beef & Broccoli

Looks delicious, easy to follow.

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Matthew Letarte
June 9th, 2020 at 5:59 pm
Commented on: 200609

10 min AMRAP

15 Strict pullups, 30s L-Sit

3 Rds + 15 exactly

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Brendan Mullan
June 9th, 2020 at 5:42 pm
Commented on: 200609

Scaled

Band assisted pull ups

L sit on floor

6 rounds 😅👍

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Jade Teasdale
June 9th, 2020 at 5:42 pm
Commented on: 200609

3 rounds + 12 chest to bar PU

(L-Sits on p-bars!) I didn’t want to hang my rings up in the rain! Blisters & rain on a bar made of galvanized pipe.

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Troy Bruun
June 9th, 2020 at 5:13 pm
Commented on: 200609

8 rds


10 Pull-ups (on tree branch/thick grip)

30 sec Knee Tuck Hold on rings

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Nicole Deaver
June 9th, 2020 at 5:05 pm
Commented on: 200609

5 Rds + 3 pull-ups


AMRAP 15 mins

15 pull-ups

30 sec L-sit on rings(1st time doing)

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Chris Nostrand
June 9th, 2020 at 4:48 pm
Commented on: 200609

I had no idea what Glassman said until I saw the sheep posting here. I thought this community was better than that. I still know exactly what he said, and guess what...I DONT CARE. Know why? Because I come here for the daily workouts. I wish the moderators would simply delete all the comments not directly related to the workout.

I've been a crossfitter since 2009 when I started in Arizona. Got my L1 in 2012, Endurance in 2012 and dropped the typical box in 2015 because it was just too damn trendy at that point. I'll be around when everyone comes to their senses and I will support Crossfit and Glassman. I have no love for the pandering idiots on social media who have caved to the peer pressure.


With that said, I hit 50 miles on the road bike this am, will knock out another social ride later this evening when it cools down and will save today's workout for tomorrow.

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Shane Rosselle
July 22nd, 2020 at 8:29 pm

Well said. Good job!

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Joe Conradi
June 9th, 2020 at 4:47 pm
Commented on: 200609

7 rounds

  • dip handles L sits
  • strict pull ups

(rounds 5-7 were split 5reps/10s)

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Tyler Hass
June 9th, 2020 at 4:38 pm
Commented on: 200609

I have known Coach Glassman for more than 15 years. He greeted me with a bear hug the very first time I met him and hours later he let me sleep on his couch for the night. I had taken a road trip from Seattle to Santa Cruz to meet him and I didn’t have a hotel room for the night. He took me in.


It might be hard to believe, but this was in 2004 and I’d never even seen a picture of him at that point. Those of us up north were curious about who he was, but he never made CrossFit about him. The methodology was the message.


That one night on the couch ended up turning into a whole summer living under their roof. And throughout that summer, I saw him take in many others. Their home was always open to the community. CrossFit has grown exponentially since then, but it still feels like home. It might not feel like that right now, but it will. True friends stick around in times like this and we’ll all be tighter than ever once we get through it.

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Susan Sansone
June 9th, 2020 at 2:29 pm
Commented on: 200609

+ To companies and people attacking Greg Glassman: In the paraphrased words of Comrade Lenin, you are both useful idiots and political prostitutes.

+ To people who mistakenly think that multi-generational racism has a simple solution: Get educated and, hopefully, acquire critical thinking to realize that complex problems require complex solutions.

+ To black people of the USA: You will have knees on your necks and you will not be able to breathe until you get a transformational leader, instead of geriatric, mostly white politicians pretending to fight for you.

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Courtney Guthrie
June 9th, 2020 at 3:35 pm

10/10

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Jade Teasdale
June 9th, 2020 at 5:30 pm

Hear Hear! 👏🏽👏🏽👏🏽👏🏽

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Courtney Guthrie
June 9th, 2020 at 8:17 pm

I’m confused why I’m being called racist because I agree that white politicians don’t fight for the blm movement? Going around calling everyone within earshot “racist” isn’t solving any problems....?

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Susan Sansone
June 9th, 2020 at 10:03 pm

+ Just to clarify, the BLM movement needs Nelson Mandela-like figure to lead it.

+ Unprovoked calling of the other party 'racist', 'privileged', 'insensitive', etc., is a prime example of the 'ad hominem' attack, which is nothing but promiscuous, faulty logic.

+ Personally disgusted with Reebok, which is trying to impose collective punishment on CrossFit athletes, in order to remove Greg Glassman as a CEO. Without a doubt, Glassman is a very 'inconvenient' person for the health and fitness establishment, so I do hope he will not yield to the pressure.

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Eric Love
June 9th, 2020 at 2:22 pm
Commented on: 200609

Modified to

10 strict pullups

20sec on pbars

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Eric Love
June 9th, 2020 at 2:52 pm

6rnds

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Kyungtaek Kang
June 9th, 2020 at 1:59 pm
Commented on: 200609

4R CrossFit HIM (Making People Better - CrossFit.)

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Michael Arko
June 9th, 2020 at 1:41 pm
Commented on: 200609

Rx 5 rounds + 15 C2B + 16 secs (= 90c + 163s = 253 "reps")

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Randy Crooker
June 9th, 2020 at 1:38 pm
Commented on: 200609

C2B pull-ups rx

subbed 30 second tuck hold on parallettes

5 rounds + 9 C2B pull-ups

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Charles Meyers
June 9th, 2020 at 1:28 pm
Commented on: 200609

7 rds plus 10 chin to bar and 6 Sec tuck holds on rings.

Blue band chin to bar

15 Sec tuck hold rings

(edited)
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J Towner
June 9th, 2020 at 1:17 pm
Commented on: 200609

Today, all CrossFitters heard you loud and clear. Your words were crystal. What's not clear is where those words came from. Sure, I understand you think the outage about George Floyd is trivial, but COVID-19 as well? I'm...very confused after thinking so much of you and this system for so many years. And to see that and be...waiting...and waiting...hoping for you to come out and recant what you said. It took you 28 hours. Even, then, CrossFit Inc. had to convince you to do so.


Coach Glassman: Where were you when all this was going on? Where were you in April? May? Only now you feel you have to comment on the situation and even then it's only to make fun of it?


Commenters below seem to suggest that I if I have a problem with your beliefs, I should take a break from visiting here. I think I'll take them up on that offer for the time being. Thank you for everything you've offered me.

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Jason Barkemeyer
June 9th, 2020 at 9:15 pm


(edited)
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Mike Andridge
June 9th, 2020 at 12:25 pm
Commented on: 200609

Scaled to

15 in amrap

15 mostly strict CTB on yoke fat bar

30 sec knee tuck hold on rings

5 rnds plus 7 CTB

m/50/175

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Julian Saenz
June 9th, 2020 at 11:56 am
Commented on: 200609

10 rounds - 20 mins

SHPU - bands after 3rd round

L-sits - couldn’t make the L, used chairs

(edited)
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Manuel Garcia
June 9th, 2020 at 11:47 am
Commented on: 200609

five rounds and 9 reps for chest to bar

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John Clarke
June 9th, 2020 at 11:14 am
Commented on: 200609

7 rounds + 25


Tuck hold on bars

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Shawn Thompson
June 9th, 2020 at 11:08 am
Commented on: 200609

31-m-200

7rds

Did Pull ups on 4x4 post

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Pat Mc
June 9th, 2020 at 10:34 am
Commented on: 200609

46/M/180


Sub'd DH Pull-ups for C2B

4 Rnds

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Brandon Hiller
June 9th, 2020 at 9:35 am
Commented on: 200609

I know a man who was also brutally murdered by the authorities. In his case, he was suffocated over a matter of hours, not minutes. He also didn’t deserve what was done to him. In fact, he was above reproach and had lived a completely blameless life. And this fellow could have easily escaped this horrible death, but instead he chose to give up his life in full view of a violent mob that was cursing him and spitting on him. Why would any man do this? Of course this man’s name is Christ Jesus, the only son of God, who died on a Roman cross – arguably the worst torture machine ever designed. By doing this, he pre-paid for all of the ugly thoughts, words, and actions that are pouring out of so many of us these days. For those who accept these things, Christ’s death has completely erased all of this ugliness in God’s view. Even men like Derek Chauvin. Even you and me. Even Greg Glassman. Even George Floyd.


Recent events will fade into history, but Christ’s actions will outlast the news cycle. It was even predicted hundreds of years beforehand: “Surely he has borne our griefs and carried our sorrows, yet we esteemed him stricken, smitten by God, and afflicted. But he was pierced for our transgressions. He was crushed for our iniquities. Upon him was the chastisement that brought us peace, and with his wounds we are healed. All we like sheep have gone astray. We have turned, every one, to his own way, and the Lord has laid on him the iniquity of us all.”


Let’s accept this grace that is freely given to us, and let’s give grace to others. Christ stepped out of the grave, and he’s coming back again. We’re one day closer to it than we were yesterday. In the meantime, we have enough problems on our hands, trying to live lives that are plagued by the evil one who tirelessly points an accusing finger and fans these flames of hatred. Christ will deal with him later. Death will be destroyed, and all of this pain will be forgotten. This is good news! Rather than tear each other down, let’s build each other up. Peace be with you all.

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Jade Teasdale
June 9th, 2020 at 5:34 pm

“Amen!” For by grace you have been saved through faith. And this is not your own doing; it is the gift of God, http://esv.to/Eph2.8

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Troy Bruun
June 9th, 2020 at 6:07 pm

Very glad you shared the good news Brandon!

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Eric Ryan
June 11th, 2020 at 2:07 am

Amen brother! Thank you for throwing that up there! Sheesh, i was getting overwhelmed by all that Floyd stuff.

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Anthony White
June 9th, 2020 at 8:04 am
Commented on: 200609

Yea look, I read the comment Glassman wrote. However, lets put it into perspective.


Someone posted that racism is a public health crisis, and no doubt, Glassman thinks of health in a different way. He thinks of health and public health in terms of foods we eat and the exercise we do. In fact, a definition I found states the following:

Public health is defined as the science of protecting the safety and improving the health of communities through education, policy making and research for disease and injury prevention.


Now to tie Floyds death to being a public health crisis is dependent of how you interpret the definition, and let's be realistic, it can be interpreted a number of different ways. Some people who are heavily vested to the current cause will say it is, a nutritionist/ exercise scientist on the other side of the world would find it hard to join racism or police brutality to that definition.


So I see Glassmans response as him scoffing at the thought that the actions of a police officer is a public health crisis. Maybe it is, maybe it isnt..... either way, it is a completely different conversation about how someones personal feelings are towards racism - especially if they dont interpret someone elses definition to be the same as theirs.


Lets take a step back and see it for what it is.

Was it insensitive to the current climate and could it have been argued differently? Yea it could have. He should take a kick in the ass for that.

Does it say he is a racist and is somehow a worse person because he wrote it? Make your own mind up. But lets draw a line as to what each definition is, because im sure we have all experienced confusion as to what is being interpreted as racism and what isn't these days. It seems that this very term has morphed into many many different definitions depending on who you speak to, their experience, and how they have been taught. Let's not cloud our judgements without first acknowledging all of that as a reality of the times we live in.

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Amedeo Alessio Cerea
June 9th, 2020 at 8:01 am
Commented on: 200609

5R+3 Rx

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QiHui Xing
June 9th, 2020 at 6:20 am
Commented on: 200609

:6R+5 (sub:tuck hold)

https://youtu.be/16800qn-jNU

(edited)
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Reza Dehghanzadehsuraki
June 9th, 2020 at 5:29 am
Commented on: 200609

WOD ANALYSIS


Coaching notes:

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


Format: This exercise is a single modality WOD that uses of two movements in gymnastic element; one of them is dynamic and another is a static.


Purpose: The training purpose is to improving the stamina. This WOD is fire the shoulder and core muscles. Shoulder muscles are challenged in both 2 movements. They have challenged in C2B as a main role and also, they have challenged in L-sit as a stabilizer muscles. Furthermore, the core muscles are challenged in L-sit hold.


Note: The movements and repetitions were chosen so that the athlete could not complete the repetitions of C2B from the third round onwards. Because the shoulder muscles are involved in both movements and fatigue will appear very soon.


Scoring (round numbers): Athletes must do at least 10 rounds of this WOD. Advanced athletes can do at least 12 rounds.


Running a class: Trainers have 45 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 and cardiorespiratory play a major role in this WOD. Furthermore, Strength, flexibility, balance and coordination are challenged.


Physiology (energy pathway): The aerobic system is a dominant energy pathway in this WOD.


Anatomy:

C2B: Rhomboid, Latissimus dorsi, Biceps, Pectoralis minor, Soleus, Pectoralis major (sternum head), Brachialis

L-sit: Rhomboid, Latissmius dorsi, Pectoralis major (sternum head), Biseps, Rectus abdominis, Iliacus psoas, Rectus Femoris, Quadriceps

_______________________


Running a 60 min class:

Whiteboard: ≈ 3 min

General warm-up: ≈ 5 min

Specific warm-up for C2B ≈ 5 min

Specific warm-up for L-sit ≈ 4 min

WOD: = 15 min

Cool-down: ≈ 10 min


Additional time: It remains ≈ 18 minutes that can be divided in specific warm-up or cool-down.


Train hard and challenge your body. Enjoy it ;)

GOOD LUCK

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Diederick Pretorius
June 9th, 2020 at 5:19 am
Commented on: 200609

As affiliate owners we are fighting two pandemics:

1) The virus

2) The comments made by CF CEO


We need at least an email to let us know what is the way forward. You can not keep quite and post recipes like it is a normal day. Please do something to sort out this sh%t storm.

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Eric Love
June 9th, 2020 at 3:40 am
Commented on: 200609

Coach Glassman has done more for health and wellness than anybody on the planet. He’s challenged the status quo, effectively, from day 1 and his creation has inspired thousands and thousands of people to improve their lives. He’s also created vast material wealth for anybody within his orbit; affiliate owners, Reebok, Rogue etc.


I find it disheartening and disingenuous to see how hastily these supposed community members have thrown Coach under the bus over a misunderstood tweet.


Coach always said one way you know CrossFit isn’t a cult; you can always choose to leave.


Well, I’m staying; please Coach and HQ, keep pouring the kool-aid.

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Igal Ginzburg
June 9th, 2020 at 5:48 am

True. Some loyal community.


It became dangerous to talk. The risk of being cancelled overnight is real.

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James McLaren
June 9th, 2020 at 5:49 am

Well said.

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Blas Raventos
June 9th, 2020 at 6:43 am

It comes so Pretentious its beyond words. Many of them where Idols in my mind. Until today. Have a great life guys. You do not represent me.

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Blas Raventos
June 9th, 2020 at 6:45 am

I stand by CrossFit and Coach Glassman.

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Greg Fairbanks
June 9th, 2020 at 3:21 pm

It is ok to be disgusted and dismayed by what happened to George Floyd, but still be skeptical of the intentions of the responses to it.

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Jade Teasdale
June 9th, 2020 at 5:38 pm

👏🏽👏🏽👏🏽👏🏽 Exactly!

I have lost a lot of respect in a lot of athletes! I thought ya’ll were better than that! I guess they didn’t want to stand out & take some heat so they all went along like a bunch of sheep!

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Nicolle Bratkovics
June 9th, 2020 at 3:17 am
Commented on: Beef & Broccoli


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Nicolle Bratkovics
June 9th, 2020 at 3:17 am
Commented on: Beef & Broccoli

Where is the recipe?

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Charles Allen
June 19th, 2020 at 2:00 am

Huh?

see video and ingredients.

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Tighe Crovetti
June 9th, 2020 at 1:47 am
Commented on: Beef & Broccoli

A recipe?????

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David Rochon
June 9th, 2020 at 1:42 am
Commented on: 200609

Please, we need to know what's going on!!!!

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Steven Thunander
June 9th, 2020 at 12:59 am
Commented on: 200609

Globo/Home scale: If you are using a door chin up bar, sub strict pullups 1/1 for the Chest to bar pullups. If you don't have rings, sub other types of l-sit holds (2 chairs, 2 boxes, dip bars, or hanging from a pullup bar)

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Chris Sinagoga
June 9th, 2020 at 12:30 am
Commented on: 200609

Champions Club Scaling Notes


RANT

Most of the formal movements we do in the gym are done with connection. What that means is they're done with both feet or both hands (or all four) secured to the ground or a solid object like a bar. This connection can hide some faults that would show up when you take away that connection. For example, someone could show really good shoulder position on the parallel bars, but put them on rings and their shoulders roll forward and hands turn in. Connection is a great way to scale up or scale down any movement and expose some flaws.


MAIN DECISION

Do I want to go for intensity or for quality?


NEW TO CROSSFIT SCALE

Complete as many rounds as possible in 15 minutes of:

5 pull-ups

15-sec L-sit

*practice support on the rings for the warmup


WHAT ABOUT THE MOVEMENTS

Pull-up - pulling, skill, global extension/flexion, extra range of motion, connection

L-sit - pulling from the hips, pushing from the shoulders, loss of connection/open circuit, static hold


WHAT ABOUT THE FORMAT

With this thing being 15 minutes instead of 20 or 25, I would think that unbroken is assumed for a little bit then maybe start splitting up around halfway through. This is tricky to judge, though, because I'm not great at either movement.


LEARN TO COOK

Team workout-style might work well, with one partner holding an L-sit for some time while the other practices pull-ups. Or the other way around. This makes one station more for intensity and the other for quality. You could also shorten the reps each round, maybe extend the time cap if needed, if you wanted to preserve the movements.


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

Cut the reps in half(ish), extend to 20 minutes


GENERAL FEAR LEVEL: 5

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