CrossFit | 200612
Friday

200612

Workout of the Day

62

4 rounds for time of:

Run 400 meters
30 hip extensions

Post time to comments.
Compare to 060115.

Meal Timing: Chrononutrition

2

Is breakfast the most important meal of the day? Do late-night snacks lead to weight gain? Tyler Hass examines common myths about meal timing and explains which are supported by the scientific literature and which have been debunked. He also describes the relationship between circadian rhythm and metabolism.

Read MoreMeal Timing: Chrononutrition

Comments on 200612

66 Comments

Comment thread URL copied!
Kury Akin
October 22nd, 2020 at 1:43 pm
Commented on: 200612

14:50. 400m life fitness m/c @3% and 25 hip extension on box gripping heavy bag between legs. Got up to 13.5kph but maintained 12.5kph to avoid risking hammy injury.

(edited)
Comment URL copied!
Matthew Aukstikalnes
August 25th, 2020 at 9:39 pm
Commented on: 200612

12:40, subs: Free Runner / Barbell Good Mornings

Comment URL copied!
Clint Michael
August 13th, 2020 at 12:06 pm
Commented on: 200612

17:27 Rx’d

Comment URL copied!
Cy Azizi
July 24th, 2020 at 12:51 pm
Commented on: 200612

11:26rx

Comment URL copied!
Giuseppe Petrillo
July 7th, 2020 at 6:41 am
Commented on: 200612

2 rounds + run rx

Comment URL copied!
Jeff Chalfant
July 3rd, 2020 at 10:19 pm
Commented on: 200612

12:23 rxd


Fast final set of hip extensions unbroken. The rest broken into 3 smooth sets with quick breaks to hold off jelly legs. Crazy booty pain now! Cardio limited my run/overall speed. Not feeling 100% today. Woke up twice to use the restroom last night and the room was spinning. Not sure what that was about. Felt ok when I woke up, just not motivated and a little low in energy.


180/41/69”

Comment URL copied!
Byron Hills
June 20th, 2020 at 2:03 am
Commented on: 200612

Rx 19:15

Comment URL copied!
Felix Seraphin
June 18th, 2020 at 9:13 am
Commented on: 200612

Rx 12:37


1-3:15.8

2-3:19.5

3-3:03.4

4-2:58.5

(edited)
Comment URL copied!
Michael Stefanski
June 17th, 2020 at 2:23 pm
Commented on: 200612

14:57 Rx

Comment URL copied!
Logan Simpson
June 17th, 2020 at 1:21 pm
Commented on: 200612

30/m/5'11"/174


13:17 with 45# good mornings instead of hip extensions

Comment URL copied!
Thiago Martinez
June 15th, 2020 at 10:14 pm
Commented on: 200612

I did today, and scale to this form.


4 rounds of


21 cal bike

30 Superman


Total time 10'


Comment URL copied!
Christian Simpson
June 14th, 2020 at 9:07 pm
Commented on: 200612

Sub to 3:1 airbike for run. 0.75 mile each round/hip ext from bench


13:06

Comment URL copied!
Dan Kremer
June 14th, 2020 at 4:52 pm
Commented on: 200612

10:59

Comment URL copied!
Kevin Miller
June 14th, 2020 at 4:21 pm
Commented on: 200612

No GHD subbed with glute bridges.

12:05

Cass: 12:37

Comment URL copied!
MaKenan Sciandra
June 14th, 2020 at 2:16 pm
Commented on: 200612

11:30

Comment URL copied!
Js Smith
June 14th, 2020 at 12:36 am
Commented on: 200612

Scaled to 500m row & 20 hip extensions (10/5/5reps) 20:27

Comment URL copied!
Kyungtaek Kang
June 13th, 2020 at 11:33 pm
Commented on: 200612

15:10 (assault airrunner)

CFHIM - MAKING PEOPLE BETTER

Comment URL copied!
Julien Brosseau-Pare
June 13th, 2020 at 8:00 pm
Commented on: 200612

34/M/180


200612 (modified)

4 rounds for time of:

Row, 500 m

30 Hip Extensions


Round times

R1 | 03:16 |

R2 | 03:45 | +29 s

R3 | 04:13 | +28 s

R4 | 03:33 | -40 s


14:47

Comment URL copied!
Andrew Hendel
June 13th, 2020 at 6:11 pm
Commented on: Developing a Coach's Eye

Coaching them up, nice job Jenny!

Comment URL copied!
Myles Lance
June 13th, 2020 at 5:26 pm
Commented on: 200612

15:09

Comment URL copied!
Morgan Greene
June 13th, 2020 at 3:57 pm
Commented on: 200612

subbed 45# good mornings: 13:00

Comment URL copied!
Brad Kurtz
June 13th, 2020 at 3:21 pm
Commented on: 200612

4 rounds

400 m run

25 med ball cleans (20)


15:37

Comment URL copied!
Mike Miltenberger
June 13th, 2020 at 2:55 pm
Commented on: 200612

16:12 RX

Comment URL copied!
Viktor Wachtler
June 13th, 2020 at 1:34 pm
Commented on: 200612

Subbed: 24kg kettlebell swings for the hip extensions

13:07

43/1.78m/77kg

Comment URL copied!
Russell Albrycht
June 13th, 2020 at 1:29 pm
Commented on: 200612

12:43, 4 rds of 400m row and 20 hip extension

Comment URL copied!
Alex Pham
June 13th, 2020 at 1:07 pm
Commented on: 200612

13:07

subbed 40# vest swings for hip ext

Comment URL copied!
Jeffrey Howard
June 13th, 2020 at 12:27 am
Commented on: 200612

M/24/5'8"/155lb

Live Long CrossFit

Mason, MI


16:08 - Rx

Comment URL copied!
Pat Mc
June 12th, 2020 at 9:56 pm
Commented on: 200612

46/M/180


13:30


Ran on treadmill, 1% incline

Comment URL copied!
Rafael Feo
June 12th, 2020 at 9:31 pm
Commented on: 200612

14'15" - RX

Comment URL copied!
Grant Shymske
June 12th, 2020 at 9:19 pm
Commented on: 200612

11:58 Rx. Pretty sore going into this, at a different gym and skeptical of their 400m route.

Comment URL copied!
Hank McKibban
June 12th, 2020 at 7:48 pm
Commented on: 200612

12:02 (sub’d 30x good mornings w/25# kB)

14:54 (5 rds)

Comment URL copied!
Carly Keyes
June 12th, 2020 at 7:42 pm
Commented on: 200612


(edited)
Comment URL copied!
Charlie Pokorny
June 12th, 2020 at 7:30 pm
Commented on: 200612

12:42 Rx

Still working with the tight calves - this from the Ready State helped a lot:

https://www.youtube.com/watch?v=jGzGGOqssrg

m/52/5'11"/200#

Comment URL copied!
Nickolaus Corniea
June 12th, 2020 at 6:56 pm
Commented on: 200612

are hip extensions GHD hip extensions? Or another variety?

Comment URL copied!
Matthew Fahrenkopf
June 12th, 2020 at 6:30 pm
Commented on: 200612

15:04

subbed with 45 lb. barbell good mornings

Comment URL copied!
Chris Meldrum
June 12th, 2020 at 5:12 pm
Commented on: 200612

With 20# weight vest, 12:13. 


I find WODs like this to be elegant.  The runs gas me pretty good but then I can recover my wind a bit during hip extensions.  Hip extensions tax muscular stamina in my posterior chain, but that gets a chance to relax (a little) during the run. They play off each other nicely.  First round just under 3 minutes, and successive rounds a bit slower.  Running form started to degrade in rounds 3 and 4.  Also had to break hip extensions in those rounds (20-10).


47m/5'10"/185

Comment URL copied!
Steven Odom
June 12th, 2020 at 5:02 pm
Commented on: 200612

Rx’ed

= 12:17

Comment URL copied!
Steve Day
June 12th, 2020 at 5:01 pm
Commented on: 200612

10:26 Rx

Comment URL copied!
Eric Love
June 12th, 2020 at 4:33 pm
Commented on: 200612

subbed 500m row for run


forgot to start the clock🤷‍♀️

Comment URL copied!
Matthew Letarte
June 12th, 2020 at 4:29 pm
Commented on: 200612

5 x 400m, 75s rest

1:55

1:30

1:22 (oops)

1:31

1:30


First one easy, goal was 1:30 for 2-5, just got excited on #3 but held the pace.

Comment URL copied!
Jon Wilson
June 12th, 2020 at 3:49 pm
Commented on: 200612

Subbed abmat situps


14:54

Comment URL copied!
Troy Bruun
June 12th, 2020 at 3:44 pm
Commented on: 200612

13:06 Rx

Comment URL copied!
Dave DeCoste
June 12th, 2020 at 3:37 pm
Commented on: 200612

13:28

Subbed good mornings with 15 lb dumbbells for hip extensions. Hotel workout.

Comment URL copied!
Coastie Nick
June 12th, 2020 at 3:20 pm
Commented on: 200612

Whoops. Only did 3 rds.

8:40

Comment URL copied!
itay derw
June 12th, 2020 at 3:05 pm
Commented on: 200612

16:30min

Did 20 good mornings instead of hip extensions since I don't have the needed equipment.

Comment URL copied!
Jim Rix
June 12th, 2020 at 2:39 pm
Commented on: 200612

Scaled to 25 hip extensions each round.

17:12

Runs were slow, even for me, as I was trying not to aggravate a sore/strained lower back.


57/5’8”/160ish

Comment URL copied!
Charles Meyers
June 12th, 2020 at 2:13 pm
Commented on: 200612

23:45 4 RDs 300 meter run on assault air runner x4 and 30 Sq.s per rd

Comment URL copied!
David Williams
June 12th, 2020 at 2:11 pm
Commented on: 200612

M/36/172


4RFT

400m run

30 deadlifts at 135#


15:20

Comment URL copied!
Chris Meldrum
June 12th, 2020 at 5:13 pm

Ooh, deads would make this extra spicy

Comment URL copied!
Jay Culver
June 12th, 2020 at 1:53 pm
Commented on: 200612

48yo M/6’3”/215lbs

4rft 10:35

Comment URL copied!
Michael Arko
June 12th, 2020 at 1:45 pm
Commented on: 200612

14:45

Comment URL copied!
Randy Crooker
June 12th, 2020 at 1:43 pm
Commented on: 200612

4 rounds

400 meter run

30 good mornings w/45# barbell

12:43

Comment URL copied!
Joe Conradi
June 12th, 2020 at 1:40 pm
Commented on: 200612

13:35

530m runs

30 supermans

Comment URL copied!
John Clarke
June 12th, 2020 at 12:54 pm
Commented on: 200612

Subbed. 5 rounds:


400m

12 burpees

21 KB swings, 24kg

2 minutes rest


3:03, 3:01, 3:00, 3:03, 3:06

Comment URL copied!
Nicole Deaver
June 12th, 2020 at 12:29 pm
Commented on: 200612

4 Rds

400m run

30 Good mornings (45#)

14:58

Comment URL copied!
Mike Andridge
June 12th, 2020 at 12:26 pm
Commented on: 200612

At track

4 rnds

400m run

20 good mornings with 45# bar

14:40

m/50/175

Comment URL copied!
David White
June 12th, 2020 at 12:22 pm
Commented on: 200612

15:40

Comment URL copied!
Tripp Starling
June 12th, 2020 at 12:05 pm
Commented on: 200612

4 rft

400 m run

30 banded good morning (green)

11:40

Comment URL copied!
Nathan McFall
June 12th, 2020 at 11:45 am
Commented on: Developing a Coach's Eye

That’s Orrsome 🤦🏽‍♂️Sorry Shane

seroiusly wicked advice tyvm

Comment URL copied!
Amedeo Alessio Cerea
June 12th, 2020 at 8:13 am
Commented on: 200612

14’22” Rx

Comment URL copied!
QiHui Xing
June 12th, 2020 at 6:08 am
Commented on: 200612

RX:11'22''. (Unbroken)

https://youtu.be/M-QpkXqC-k4

Comment URL copied!
jr Wild
June 12th, 2020 at 5:41 am
Commented on: Meal Timing: Chrononutrition

Hi Tyler,

You may find this study on circadian roles interesting. Nice graphs. https://academic.oup.com/edrv/article/18/5/716/2530790


Seems like a fact, glucose creeps higher in the evening postprandially. In healthy individuals, t2d changes that (and changes the morning response, too). Then again, this obsession to glucose metabolism shunts the more interesting FFA ,VLDL aka triglycerides and hormonal changes.


So, if someone likes oral glucose test (75g ) in the evening, the results are 30-50mg higher peak AND softer insulin curve thus longer hyperglycemia. Maybe the ancient homo sapiens, who typically didn't have 75g of sugar/glucose available thru fruits, was anyways in the "storing mode" in the evening. The whole eating pattern is about storing for later use. Similarly, eating is a potential attack, a hazard, which the defence system has to get prepared to. And hormonal response. Don't snack !


Dr. Kealey and due to him, even I dislike Jakubowizc group, who always get remarkable results for dinner-skippers. They think a greater insulin reaction is good, even for t2d, everybody knows t2d's suffer from lack of insulin...


Maybe we can agree upon, that this is rather complicated. If healthy and t2d have different responses, then people with metabolic syndrome should hover in between.

JR

Comment URL copied!
Tyler Hass
June 12th, 2020 at 11:28 pm

JR,

That's a great paper. It really goes to show that there are many factors that go into glucose regulation. It becomes even trickier to generalize recommendations when you factor in age, obesity, metabolic syndrome and T2D. The graphs are compelling. In healthy people, it does seem like you have a larger AUC for postprandial blood glucose in the evening. This would seem to suggest that eating carbs at night is a bad idea.


However, in this study of Israeli police officers, two groups ate similar calorie-restricted diets, but one of them ate most of their carbs at dinner. So, they were carbohydrate fasting during the day, whereas the other group had their carbs evenly spread throughout the day. The carb-fasters lost more weight, more fat and various hormone levels improved as well (improved insulin sensitivity and raised adiponectin). Markers of inflammation (CRP, IL-6, TNF) were also improved in the carb-fasting group. It would be interesting if there had been a third group eating most of their carbs at breakfast. Then we'd know if the improvements were driven by carb-fasting or circadian factors.


Another thing I find interesting is that melatonin can bind to receptors in the pancreatic islet. If you eat a meal late at night while melatonin levels are high, you might not produce enough insulin to keep blood sugar down. So, it's probably okay to eat in the evening, just not too late.

Comment URL copied!
Reza Dehghanzadehsuraki
June 12th, 2020 at 4:43 am
Commented on: 200612

WOD ANALYSIS


Coaching notes:

Note: This WOD set in 4 rounds. So overall, athletes should running for 1600 meters and perform 120 hip extensions.


Template: This high intensity WOD follows “For Time” template, so scoring is based on as fast as possible.


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 (Drop power = peak power - min power). Moreover, 30 hip extensions is fire the core muscles and improve the hip power. The athlete must complete these reps in the shortest possible time to earn more points so the core muscles are under the greatest challenge.

 

Modality: This exercise is a couplet element WOD that is combined of a 400m sprint from metabolic conditioning modality with a core exercise from gymnastic modality.

 

Time to perform: This High intensity WOD takes about ≈ 16 min, so if the athletes perform it longer than ≈ 16 min, trainer can scaled it. Advanced athletes can do it under 13 min.


Scale method: This training focus on the quality and speed of the 400 m run. If the athlete cannot run 400 meters in under 2:30 seconds, the trainer must scale the running distance.


Scale method: The repetition of the hip extension should be set so that athletes do it without any break. Otherwise trainers can reduce the reps.


Running a class: Trainers have 44 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): cardiorespiratory and stamina play a major role in this exercise. Furthermore, flexibility, balance and coordination are challenged.


Physiology (energy pathway): The lactic acid system is a dominant energy pathway in each round of this WOD. Because the duration and reps

of this exercise is almost moderate and the intensity is high so that the energy path does not reach steady state to use all oxygen obtained. However, if the athletes perform this WOD with low intensity, the aerobic system will be involved.


Anatomy:

Run: Rectus Gluteus maximus, Iliacus Psoas, Rectus femoris, Sartorius, Quadriceps, Hamstring, Gastrocnemius, Tibialis anterior

Hip extension: Erector spinae, Gluteus maximus, Hamstring, Quadratus lumborum

_____________________


Running a 60 min class:

Whiteboard: ≈ 3 min

General warm-up: ≈ 5 min

Specific warm-up for running: ≈ 4 min

Specific warm-up for hip extension: ≈ 4 min

WOD: ≈ 16

Cool-down: ≈ 10 min


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

__________________________


Scaled options:

        

Positive scale (if trainers recognize that athletes could perform WOD under 16 min):

5 rounds for time of:

400-m run

30 hip extensions

        

Negative scale:

Level 1 (when the athletes do not have GHD):

4 rounds for time of:

400-m run

20 kick back (for each leg)


Level 2 (when the athlete perform the first 400 m round over the 2:30):

4 rounds for time of:

300-m run

30 hip extensions


Level 3 (when the athlete cannot perform the WOD under scheduled time):

4 rounds for time of:

300-m run

20 hip extensions


Train hard and challenge your body. Enjoy it ;)

GOOD LUCK

Comment URL copied!
Jim Rix
June 12th, 2020 at 4:13 am
Commented on: 200612

I sense burning, screaming hammies tomorrow.

Comment URL copied!
Chris Sinagoga
June 12th, 2020 at 2:49 am
Commented on: 200612

Champions Club Scaling Notes


RANT

I have been talking to a lot of the kids about this, but from my experience in sports and from what I've witnessed (especially in track and basketball), stamina is a bigger limiting factor than endurance in games and races. Get out of your defensive stance in basketball because your legs are tired and you're immediately out of position. Feel the legs burn too much when you run and your cadence slows down - leading to over-striding or stretching too far out back. This is a workout that will go a long way towards making that stamina in the legs better.


MAIN DECISION

Do I want to run the 400s or do I want to RUN the 400s?


NEW TO CROSSFIT SCALE

4 rounds of:

Run 400 meters

30 squats

*practice hip extensions in the warmup


WHAT ABOUT THE MOVEMENTS

Run - locomotion, skill, unilateral loading

Hip extension - squatting, prone, specialty apparatus, rigid midline, extra load on the midline


WHAT ABOUT THE FORMAT

Just short enough on both not to rest, but just long enough to not want to go fast.


LEARN TO COOK

If you want speed to be the priority, then might not be a bad idea to try 6 rounds of sprint 200 meters and 20 hip extensions (or enough to feel a mean burn). If you want even more stamina, then I'd try 2 rounds of 800m and 60 hip extensions.


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

As is


GENERAL FEAR LEVEL: 7

(edited)
Comment URL copied!