CrossFit | 200629
Monday

200629

Workout of the Day

52

10 rounds for time of:

3 weighted pull-ups
5 strict pull-ups
7 kipping pull-ups

For weighted pull-ups, place a 30/45-lb. dumbbell between the legs above crossed ankles and jettison the dumbbell after the third rep. Then continue with strict pull-ups and kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.
Compare to 161219.

Comments on 200629

80 Comments

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Kury Akin
November 8th, 2020 at 2:21 pm
Commented on: 200629

10R scaled all unterminated. 4R of 1x 10kg weighted strict ring pull up, 3 strict ring pull ups, 5 kips. No room to kip so last 6R of 3x 10kg weighted strict ring pull up and 3 strict ring pull up.

Prev. In 30 mins I did one unterminated round and seven more in two or three sets per round. Ring pulls - 3x20kg, 4xstrict, 5xkipping.

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Nate Gordon
September 7th, 2020 at 8:33 pm
Commented on: 200629

18:03 scaled to 30# DB

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Cy Azizi
August 13th, 2020 at 2:13 pm
Commented on: 200629

35#. 26:04. 0 rounds completed in one set

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Manchild Manchild
August 10th, 2020 at 4:50 pm
Commented on: 200629

subbed weighted pull-ups (5x5) E4MOM


45, 45, 45, 45(f), 45(f)

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Giuseppe Petrillo
July 23rd, 2020 at 7:24 am
Commented on: 200629

22:50 rx’d 16 kg

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Jeff Chalfant
July 20th, 2020 at 10:16 pm
Commented on: 200629

36:40 45lb. Dumbbell 3/4/5 rep scheme, 26 sets. First 5 rounds in 6 sets, last 5 took 20! I tried to do unbroken rounds but that only lasted 4 rounds. E3m became e4m, which then became singles on weighted pull-ups, and a separate single set for strict and then kipping. Missed 1 weighted pull-up but counted the attempt as a set. Mixed my grip and used leather palm guards throughout.


181/41/69”

(edited)
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Felix Seraphin
July 9th, 2020 at 3:59 am
Commented on: 200629

Time: 26:03/ 14 counts :)))

(edited)
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Morgan Greene
July 7th, 2020 at 9:04 pm
Commented on: 200629

Scaled to 25# plate hung from belt and 5 rds: 14:13

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Ralph Keeley
July 4th, 2020 at 5:15 pm
Commented on: 200629

M/34/6'/175#


9 rounds completed (all unbroken) of:


2 weighted pull-ups, 25#

4 strict pull-ups

6 kipping pull-ups


approx. 38:00


God bless America

(edited)
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Przemyslaw Kaczorowski
July 4th, 2020 at 9:25 am
Commented on: 200629

8R 24:17 , 12kg

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Brett Eckles
July 3rd, 2020 at 3:34 pm
Commented on: 200629

Couldn’t do weighted pull ups as only have 45 DB and I can’t do 1 with that lol


i did-

10 rounds

5 strict pull ups

7 kipping pull ups


Time was 19:53. 32 total sets


M/195lb/27/6’1”


#latsfordayz

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MaKenan Sciandra
July 2nd, 2020 at 7:32 pm
Commented on: 200629

15:37

turned into jumping pull-ups and kipping pull-ups

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Antoine Vial
July 2nd, 2020 at 6:20 am
Commented on: 200629

7 round + 4 rep en 30 min

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Scott Sinclair
July 1st, 2020 at 8:11 pm
Commented on: Course Photos | June 22-28, 2020

Shout out to Pablo, Cody, Katie and Jess...thanks for the informative and INSPIRING training in St. Paul. You are all amazing trainers and Crossfit Ambassadors!

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Mike Scott
July 1st, 2020 at 4:15 am
Commented on: 200629

Changed from metcon to 5 rds of strength work instead using 25# dbells and added ab work after each rd

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Nathaniel Robichaud
July 1st, 2020 at 1:13 am
Commented on: 200629

Wow, confinement was not good for my already struggling pull-ups...

3*45lbs, 5* strict, 7*kip

1*45lbs, 3*strict, 5 kip

4 strict, 7 kip

4 strict, 7 kip

2 strict, 7 kip

2 strict, 7 kip

Shower!

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James W Bobo II
June 30th, 2020 at 8:41 pm
Commented on: 200629

M/36/165


Scaled to 5 rounds for time with a 40 lb dumbbell


9:31

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Edgar Reyes
June 30th, 2020 at 5:35 pm
Commented on: 200629

only weight I have 55Lbs, 5 rds next time will finish 10reps

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Myles Lance
June 30th, 2020 at 4:49 pm
Commented on: 200629

8 rounds

47 min, 17 sets

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Kris Sienkiewicz
June 30th, 2020 at 9:40 am
Commented on: 200629

Rx 13:13

M/43

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Kris Sienkiewicz
June 30th, 2020 at 6:46 pm

Weight 45lb =20kg dumbell

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Brad Kurtz
June 30th, 2020 at 3:59 am
Commented on: 200629

Scaled to

10 rds

8 strict pullups

7 kipping pullups


22:25

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Coastie Nick
June 30th, 2020 at 2:22 am
Commented on: 200629

50# KB for weighted pull-ups


19:47


# of sets per round: 1-1-3-3-4-4-3-4-3-2 (28 total sets)

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Randy Crooker
June 30th, 2020 at 1:49 am
Commented on: 200629

36:18 and 41 sets

scaled to:

rounds 1-3 20lb dumbbell

round 4 15lb dumbbell

rounds 5-10 10lb dumbbell

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Christian Simpson
June 30th, 2020 at 12:45 am
Commented on: 200629

Short on time...but not sure I could've done much more...


Sc 25# waist belt but had to come down from bar to take off


5 rounds/75 reps...13:36

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Steven Odom
June 30th, 2020 at 12:30 am
Commented on: 200629

Used a 30-lb DB


= 15:43 in 20 sets

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Jeffrey Howard
June 30th, 2020 at 12:13 am
Commented on: 200629

M/24/5'8"/160lb

Live Long CrossFit

Mason, MI


16:10 - Sc

Rounds 1-2 Unbroken with 30-lb DB

Round 3 Broke 3+1, 4+7 with 20-lb DB

Round 4 Unbroken 5+7 (ditched the weighted pull-ups)

Round 5 Broke 4, 1+7

Round 6 Unbroken 4+6

Round 7 Unbroken 3+5

Round 8 Unbroken 2+4

Round 9-10 Unbroken 1+3

-Very hard to go for unbroken sets. Tried to keep that stimulus but each round clearly escalated in difficulty.

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Kyungtaek Kang
June 30th, 2020 at 12:08 am
Commented on: 200629

Scaled

5R

5 strict pull-ups

7 kipping pull-ups

CFHIM - MAKING PEOPLE BETTER

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Michael Bishop
June 29th, 2020 at 11:41 pm
Commented on: 200629

Probably too much pull up work for my elbows so I replaced the seven kipping pull-ups with five ring dips


25 sets (counted my transitions to the dips)


21:25

(edited)
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Chris Thomas
June 29th, 2020 at 11:27 pm
Commented on: 200629

40# db

22:30

23 sets

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Alex Pham
June 29th, 2020 at 10:42 pm
Commented on: 200629

24:50

30 sets

30# db

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Julien Brosseau-Pare
June 29th, 2020 at 10:33 pm
Commented on: 200629

M/34/180


20:57


stopped counting the sets about halfway through...

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Marcel Ferreira Martins
June 29th, 2020 at 10:29 pm
Commented on: 200629

M/39/112kg/179cm

Scale

10 rounds

3 strict pull up

5 kipping pull up

7 jumping pull up

22'02"

Vários no rep

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JD O
June 29th, 2020 at 10:05 pm
Commented on: 200629

No pullup bar, sub’d with:

10 rounds

3 one arm row (70#) each side

5 one arm row (60#) each side

7 one arm row (50#) each side

15:08... spicy

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Kelly McCandless
June 29th, 2020 at 9:34 pm
Commented on: Course Photos | June 22-28, 2020

H U G E Shout out to Rory (ladies first), Doug, and Eric for making hours on hours of "hands off" coaching, teaching, example-ing (new word), leading, engagement, and work a total blast as well as supremely productive and worth it. I appreciate them and their families for loaning them to us for the weekend in an effort to help us all get better and grow. Thanks to Vardent too for the abuse and use of their awesome facility!!! I'm recharged and excited and maybe, just maybe, a bit better at a significant aspect and a definite love of my life.

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Charlie Pokorny
June 29th, 2020 at 6:45 pm
Commented on: 200629

20:57 Rx

47 sets (45-lb DB weighted PU mostly singles, strict PU unbroken, release, then kipping PU unbroken)

161219 was 23:18 in 34 sets Rx'd

m/52/5'11"/200#

(edited)
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Drew Laird
June 29th, 2020 at 6:32 pm
Commented on: Course Photos | June 22-28, 2020

Enjoyed our level 1 here in Shreveport, Louisiana. It was refreshing to just be around others within our CrossFit community. Melody, Joe, and Jeremy were awesome!

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Jade Teasdale
June 29th, 2020 at 5:53 pm
Commented on: 200629

Unbroken on the 1st Round ;)

1-4-5-4-3-3-3-3-3

(29 sets) 50 minutes total. Had a chat with my neighbor that came up, so time might’ve been less. 30# KB 1 giant blister 1/2 through & then, another massive one on the other hand 2 reps from finishing. 😅🤷🏽‍♀️

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Shaun Stapleton
June 29th, 2020 at 5:12 pm
Commented on: 200629

35/195/5’9/M


Rx 38:11 with 30lbs. 4 rounds unbroken

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Jeff Strain
June 29th, 2020 at 5:03 pm
Commented on: 200629

Scaled to:

7 rounds of:

2 weight pull ups (20# DB)

4 strict pull ups

4 HSPU


10:58

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Nicole Deaver
June 29th, 2020 at 4:44 pm
Commented on: 200629

18:34

30 sets? I didn't count, but I at least came off the bar after each exercise


10# DB for weighted pull-ups

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Steve Day
June 29th, 2020 at 4:37 pm
Commented on: 200629

Scaled

10 rounds for time of:

3 weighted pull-ups (3x25lbs, 3x 15lbs, 4x 5lbs)

5 strict pull-ups

7 ring rows

Did each exercise as a set - so 30 sets total


21:29

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Meg McMahon
June 29th, 2020 at 2:56 pm
Commented on: Course Photos | June 22-28, 2020

Fun and enlightening weekend in WV with Kristin and Greg! Thanks guys!

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Michael Bishop
June 29th, 2020 at 2:32 pm
Commented on: 200629

Note: the set count is just a count of how many times you release the bar. The rep scheme is followed regardless. The ultimate goal is minimum time and minimum sets.

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Cor Oz
June 30th, 2020 at 6:17 pm

Perfect! Thank you!

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Joe Conradi
June 29th, 2020 at 2:29 pm
Commented on: 200629

30lb- Sets 1,2

20lb- sets 3-10

grey band subbed for kip

17:22

(2 sets to completion)

(edited)
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Candace Mobley
June 29th, 2020 at 2:23 pm
Commented on: 200629

10 rds


5 ring rows

3 jumping pull ups

1 pull up with band (strict)


I always scale pull ups because for some reason my neck always locks up. But this felt good today to focus on this pulling movement.

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Reza Dehghanzadehsuraki
June 29th, 2020 at 2:01 pm
Commented on: 200629

WOD ANALYSIS


Coaching notes:


Template: This WOD follows “For Time” template, so scoring is based on the least time to complete.


Modality: This exercise is a single modality that is includes a pull-up with 3 levels of difficulty.


Purpose: The main focus in this WOD is to challenge the muscles involved in pull-up.


The reason for choosing reps: As the movement becomes easier, two repetitions are added to the repetitions.


Note: This WOD set in 10 rounds. So overall, athletes should perform 30 reps of weighted pull-ups, 50 reps of strict pull-ups and 70 reps of kipping pull-ups.


Time to perform: This High intensity WOD takes about ≈ 25 min, so if the athletes perform it longer than it, trainer can scale it. Advanced athletes can do it under 20 min.


Note: Athletes will be allowed to rest for 1 to 2 minutes between rounds.


Running a class: Trainers have ≈ 25 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 cardiorespiratory play the  major role in this exercise.


Physiology (energy pathway): The lactic acid system is a dominant energy pathway in this exercise program.


Anatomy:

Pull-up: Agonist-  Rhomboid, Latissimus dorsi, Biceps.

Synergist- Pectoralis minor, Soleus, Pectoralis major (sternum head), Brachialis.

_________________________


Running a 60 min class:

Whiteboard: ≈ 3 min

General warm-up: ≈ 5 min

Specific warm-up: ≈ 7 min

WOD: ≈ 25 min

Cool-down: ≈ 10 min


Additional time: It remains ≈ 10 minutes that can be divided in specific warm-up or cool-down


You can see my other analysis in my instagram page.

Train hard and challenge your body. Enjoy it ;)

GOOD LUCK

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Charles Meyers
June 29th, 2020 at 1:53 pm
Commented on: 200629

10 rounds for quality of:

1 slow handstand descents

2 jumping pull-ups (hold at the top)

3 kipping pull-ups

18:44

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Aron Beazley
June 29th, 2020 at 1:24 pm
Commented on: Course Photos | June 22-28, 2020

What a amazing experience! The level 1 course in St. Paul, has taken my passion for CrossFit to another level. This could not have been done without our great instructors, Jess, Katie, Cody and Pablo! Each of them did a excellent job!

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Alyssa Wendt
June 29th, 2020 at 1:17 pm
Commented on: 200629

This was more a skills workout for me given I can’t do pull-ups yet


Row

20 min @ easy pace


then


10rds for quality

1 push-up

2 3ct. Active Hang (focus on hollow position)

3 Ring Rows

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Danny Bostwick
June 29th, 2020 at 12:45 pm
Commented on: Dr. Robert Lustig and Dr. Aseem Malhotra

I am totally on board with everything that was said until he went to, "There is pressure to reopen was for personal liberty." No, no, no, no, no. I'm willing to bet it's been a while since you've been in need of money, Doctor. There is pressure to reopen because small businesses are crumbling. I am unaware of the exact numbers, and can only speak somewhat anecdotally, but please imagine your large doctor bank account having only 2-3 digits in it and you're lying awake at night trying to scheme what you can sell to get your next months bills because you've taken a 96% pay cut for the year. That is largely where the pressure came from, my business has been shut down since March I'm 31, have minimal savings, a new baby, a mortgage, and my small investments & 401k which were already paltry, is in the shitter. So please doctor, the idea of "take the risk, suffer the consequence" is coming largely from desperation, and if you can't take a second to try to walk a mile in the shoes of someone less fortunate than yourself, don't speak so condescendingly to us.

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John Clarke
June 29th, 2020 at 11:43 am
Commented on: 200629

Stopped in round 6. Don't know whether I wasn't warmed up, or was exaggerating the kip, but my neck seized up so cut it short.


5+8, 20 lbs. 9:17.

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Viktor Wachtler
June 29th, 2020 at 11:13 am
Commented on: 200629

On rings with a 20kg kettlebell

First 7 rounds RX, last 3 scaled to C2rings instead of weighted PUs.

First two rounds unbroken. 23 sets.

38:20

43/1.78m/77kg

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Stephen Luther
June 29th, 2020 at 10:25 am
Commented on: Dr. Robert Lustig and Dr. Aseem Malhotra

This is very well done on so many levels.


As a primary care physician, I have interacted with over 2,000 patients since April 1, 2020. Although I have only interacted with one patient who was diagnosed with Covid 19 after experiencing mild symptoms, I have had almost 2,000 conversations regarding fear, stress and confusion with patients who are at risk for a bad outcome if they get Covid 19 (or Covid 20, 21, 22....) because they are part of the 88% of our population who is metabolically unfit.


Thanks to CrossFit Health and those who are dedicated to sharing these truths, I have had the resources to redirect my patients’ fear, stress and confusion by providing them a solution. A solution that involves eating meat and vegetables, nuts and seeds, some fruit, little starch and NO sugar, and engaging in constantly varied, functional movements at high intensity. I believe this combined solution (of exercise and nutrition) positively influences ALL eight of the subcellular disease processes Dr. Lustig mentioned.


I appreciate the call for policy change at the highest levels which usually requires an extraordinary amount of dedicated time, money and political will power. I am grateful for, and supportive of those fighting this battle at these levels.


I am most impressed, however, at the immediate and enormous potential and power of one of the most sacred, influential relationships that exists between a trusted physician and his/her patient. Even more powerful and better positioned to influence such immediate and measurable metabolic and behavioral change is the CrossFit Physician.


Thank you for those who are committed and dedicated to CrossFit Health, who are eloquently and succinctly presenting the truth to those of us in the trenches of daily practice, who have the immediate opportunity to influence metabolic behavioral change through the sacred relationship between physician and patient in our private offices.


After 28 years in medical practice, I have found nothing that surpasses the vision, focus and collective work of CrossFit and CrossFit Health, nor is better positioned to influence the metabolic changes discussed in this talk with Drs. Lustig and Malhotra. Through the efforts of the collective team at HQ, the very well educated medical experts associated with CrossFit Health and those most fertile agents of change.....the CrossFit Physicians, a metabolically unfit patient can hear the truth from his/her private physician in the office, be influenced to change their behavior by joining a local CrossFit community, where they can interact three to five days per week with other like minded people who are living and making healthy metabolic choices.


I do not believe there is better positioned or resourced infrastructure to truly LEAD patients to become metabolically healthy and fit than CrossFit Health.


The enormous potential to influence healthy and fit metabolic change through CrossFit Health, to the eager and ripe CrossFit Physician, to the patient in the office, who then becomes engaged and accountable to their CrossFit community is relational, immediate, measurable, enduring and produces the desired results of a healthy and fit community!


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Zachary Bullard
June 30th, 2020 at 5:34 pm

This is great information!

(edited)
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Perry Turner
June 29th, 2020 at 3:55 am
Commented on: Course Photos | June 22-28, 2020

Great course in Shreveport LA!!! Shout out to the trainers who did a great job with the material. Thanks for all the performance point corrections. If you want to get better at what we love to do, get to your L1! Joe, Jeremy, and Melody, thank you. It was a great experience, and not like a Basic Training experience where you look back in twenty years and laugh over war stories. Really a great experience in the moment. Thanks to Crossfit SBC for hosting. Outstanding gym.

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Joe DeGain
June 29th, 2020 at 4:52 pm

Perry,

Thank you for the kind words. We are glad you enjoyed it!

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Jeremy Graves
June 30th, 2020 at 12:01 am

Thank you Perry! It was great to meet you sir!

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QiHui Xing
June 29th, 2020 at 3:53 am
Commented on: 200629
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Spencer McLean
June 29th, 2020 at 3:34 am
Commented on: Course Photos | June 22-28, 2020

I learned so much this weekend from eric, Rory and Doug! What a great weekend, it went so fast!!

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Eric O'Connor
June 29th, 2020 at 1:00 pm

Thanks Spencer!

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Anatolii Sapielnikov
June 29th, 2020 at 3:10 am
Commented on: Course Photos | June 22-28, 2020

Precious feedback, exceptional atmosphere. Virtuosity in reality.

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Allison Kaufman
June 29th, 2020 at 2:50 am
Commented on: Course Photos | June 22-28, 2020

This was such a fun weekend! I am happy to a part of such an amazing community.

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Tonya Raths
June 29th, 2020 at 2:46 am
Commented on: Course Photos | June 22-28, 2020

This was one of the best weekends ever!! Had an amazing time and learned so, so much!! A huge thank you to Pablo, Jess, Cody and Katie! Your passion for CrossFit and helping your attendees is incredible!!

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Nicolaus Schwantes
June 29th, 2020 at 2:29 am
Commented on: Course Photos | June 22-28, 2020

Jess, Katie, Cody and can’t forget Pablo...

thank you for an amazing weekend in St. Paul! Your passion for making better humans is real. ❤️ Nic

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Gavin Carmody
June 29th, 2020 at 2:03 am
Commented on: 200629

I remember doing this back in 2012, scaling, and still being extremely sore

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Joshua Sindorf
June 29th, 2020 at 1:53 am
Commented on: Course Photos | June 22-28, 2020

Thanks Eric, Rory, and Doug! Couldn't have asked for a better weekend of training!

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Eric O'Connor
June 29th, 2020 at 1:01 pm

Thanks! Take care and reach out if you need anything!

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Steven Thunander
June 29th, 2020 at 1:34 am
Commented on: 200629

Globo Scale: As rxed. Bodyweight sub do strict chest to bar pullups instead of weighted pullups. Door gym sub use weight vest 20/15 and do 5 sets of max weighted pullups and 5 sets of max unweighted strict pullups.

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Chris Sinagoga
June 29th, 2020 at 1:09 am
Commented on: 200629

Champions Club Scaling Notes


RANT

We had our Disney Theme Workout earlier today at the Champions Club. If I was in the MLB, I would pick I'll Make A Man Out Of You as my walk-up song.


WHAT ABOUT THE MOVEMENTS

Weighted pull-up - pulling, overhead, strict (no skill), external load

Strict pull-up - pulling, overhead, strict (no skill)

Kipping pull-up - pulling, overhead, skill


WHAT ABOUT THE REPS

The workout description says it all. I think someone sweet would be able to go unbroken for each round, coming off after the kipping pull-ups.


I KINDA WANT TO DO THIS BUT DON'T HAVE PULL-UPS LIKE THAT SCALE

10 rounds for quality of:

1 slow handstand descents

2 jumping pull-ups (hold at the top)

3 kipping pull-ups


I KINDA WANT TO DO PULL-UPS BUT NOT IN THIS FORMAT SCALE

AMRAP in 15 minutes of:

3 slow overhead squats

5 strict pull-ups

7 kettlebell swings


MY STUFF

7 rounds for quality, not for time. I used a 25-lb. dumbbell and went back to my frog kick days ('06-'08) instead of butterfly for kipping. I did all the rounds unbroken, and kinda felt my form was going to get bad if I went any more. Needless to say my arms were fried.


GENERAL FEAR LEVEL: 4

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Rondi Eggenberger
June 29th, 2020 at 1:03 am
Commented on: Course Photos | June 22-28, 2020

Thanks for the great weekend Pablo, Jess, Cody and Katie!

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Ellen Brisson-Capp
June 29th, 2020 at 1:03 am
Commented on: Course Photos | June 22-28, 2020

Lace me up coach!

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Krisha Watson
June 29th, 2020 at 12:46 am
Commented on: Course Photos | June 22-28, 2020

Crossfit Is what keeps this world together...

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Krisha Watson
June 29th, 2020 at 12:45 am
Commented on: Course Photos | June 22-28, 2020

You are all so amazing! Thank you for keeping CF going! You are changing lives now and in the future! Don't stop - the results are in the people... you are in the right lane! I'm so proud of you! You got this people are depending on you- don't let them down.. never give up!

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Amanda Smith
June 29th, 2020 at 12:39 am
Commented on: Course Photos | June 22-28, 2020

Thanks for all your help (and laughs) this weekend Eric, Rory, and Doug!

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Eric O'Connor
June 29th, 2020 at 1:02 pm

Thanks for the kind words Amanda! It was great meeting you

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Kenneth Johnson
June 29th, 2020 at 12:14 am
Commented on: Course Photos | June 22-28, 2020

What an amazing weekend! So thankful for the great coaching from Eric Rory and Doug.

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Eric O'Connor
June 29th, 2020 at 1:02 pm

Thanks KJ! We appreciated your questions throughout the weekend. Take care!

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Rachel Richardson
June 29th, 2020 at 12:14 am
Commented on: Course Photos | June 22-28, 2020

This is so RAD!

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