CrossFit | 200704
Saturday

200704

Workout of the Day

76

DG
Complete as many rounds as possible in 10 minutes of:

8 toes-to-bars
8 dumbbell thrusters
12 dumbbell walking lunges

♀ 25-lb. DBs ♂ 35-lb. DBs

Post rounds completed to comments.
Compare to 131226.

The Death of Dr. Atkins

7

A New York Times article published in the 1990s encapsulated the fat-related hysteria of the day by recommending buttered movie popcorn come with a life insurance add-on. Meanwhile, Dr. Robert Atkins, creator of the Atkins diet, was touting a low-carb diet high in fat and ruffling more than a few feathers along the way. When Atkins died in 2003, his detractors were quick to blame his diet, even if that meant distorting the facts and breaching several codes of ethics.

Read MoreThe Death of Dr. Atkins

Comments on 200704

87 Comments

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Tim McManemy
August 27th, 2021 at 12:56 pm
Commented on: 200704

KTE

15-lb db thrusters

4+4 kte

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Kury Akin
November 15th, 2020 at 5:51 pm
Commented on: 200704

7R in 10:26 @10kg kbs and T2R without much ground clearance. Was probably about two steps into the lunges at 10m but couldn't see the timer.

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Cy Azizi
August 23rd, 2020 at 5:22 pm
Commented on: 200704

4 rounds rx

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Giuseppe Petrillo
July 28th, 2020 at 8:09 am
Commented on: 200704

6 rounds + 8 rx’d

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Jeff Chalfant
July 25th, 2020 at 11:03 pm
Commented on: 200704

6+7 rxd. Unbroken ttb and thruster. On lunges I stopped briefly between reps to keep moving/breathing; it made for longer dumbbell carries! If I had over-gripped the thrusters I’d be screwed as far as grip goes.


41/178/69”

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Ralph Keeley
July 12th, 2020 at 9:58 pm
Commented on: 200704

M/34/6'/175#


6+6 Rx

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Eden Hills
July 10th, 2020 at 8:02 am
Commented on: 200704

6 rounds + 6 TTB Rx

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Patrick Rode
July 10th, 2020 at 4:45 am
Commented on: 200704

M32/1.82/93kg

RX

7Rd´s + 19

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Felix Seraphin
July 10th, 2020 at 3:32 am
Commented on: 200704

5 rnds; substitute w 16kg kb:))))

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Morgan Greene
July 9th, 2020 at 9:56 pm
Commented on: 200704

6 rds

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Scott Jacobson
July 9th, 2020 at 6:14 pm
Commented on: 200704

5’8” / 187 lb / 21 / M


Rx’d 5 rd plus one T2B

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Erica McLean
July 9th, 2020 at 12:19 am
Commented on: 200704

5 rds + 8 thrusters rz

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Erica McLean
July 9th, 2020 at 12:18 am
Commented on: 200704

5 rds + 8 thrusters rx

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Brett Eckles
July 8th, 2020 at 12:04 pm
Commented on: 200704

5 rounds plus 5 toes to bar. Rx


used 45lb DB’s as that’s all I have so I did 6 thrusters and 10 front rack walking lunges to make the work equivalent


M/6’1”/27/205

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MaKenan Sciandra
July 7th, 2020 at 9:07 pm
Commented on: 200704

Lost track of time:

approx 6 rounds

65# barbell

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itay derw
July 7th, 2020 at 8:31 pm
Commented on: 200704

Added 16 push ups to the round and 2 minutes to the time limit.

Subbed toes to bar with v ups.

3 rounds+22reps

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Mike Scott
July 7th, 2020 at 5:29 pm
Commented on: 200704

Got through dbell thrusters of rd 4 as rxd

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James Hollyday
July 7th, 2020 at 11:59 am
Commented on: 200704

M/31/5’11/185

5 rounds+2 rX

strict toes to bar (no momentum between reps) because my pull up bar isnt high enough : /


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Dave DeCoste
July 6th, 2020 at 8:31 pm
Commented on: 200704

6 rounds + 4 reps

Rx

M/42/5’8”/160

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Steve Rozenberg
July 6th, 2020 at 7:09 pm
Commented on: The Death of Dr. Atkins

He saved so many lives with his book. The lied about him then and continue to do so. This is typical of allopathic physicians and pharmaceutical companies. He was a great man.

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Dan Kremer
July 6th, 2020 at 2:19 pm
Commented on: 200704

4 rds Rx’d

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Elie Margerin
July 6th, 2020 at 12:58 pm
Commented on: 200704

Nice sweater, 6 rounds plus 12 REPS.

Still recovering from a broken ankle, I Am happy to reintroduce lunges in My training régiment!

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John Clarke
July 6th, 2020 at 11:04 am
Commented on: 200704

8 knees to elbows

8 DB thrusters

12 lunge steps


6 + 8. 30 lb DBs

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Blas Raventos
July 6th, 2020 at 6:30 am
Commented on: The Death of Dr. Atkins

You really outdone yourself

this time Tyler. Thank you

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Geonwoo Kim
July 6th, 2020 at 6:16 am
Commented on: 200704

5rounds

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Nate Gordon
July 6th, 2020 at 1:12 am
Commented on: 200704

6+8 reps

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James W Bobo II
July 5th, 2020 at 8:14 pm
Commented on: 200704

M/36/165


as rx’d


5 rounds + 20 reps

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Matt Jones
July 5th, 2020 at 6:42 pm
Commented on: 200704

5 rds, 5 ttb rx

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Donna Richter
July 5th, 2020 at 4:56 pm
Commented on: The Death of Dr. Atkins

Very much agreed. Atkins deserves credit-

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Jeffrey Howard
July 5th, 2020 at 4:17 pm
Commented on: 200704

M/24/5'8"/160lb


7+3 - Rx


For Walter DG

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Coastie Nick
July 5th, 2020 at 4:14 pm
Commented on: 200704

RIP, Major.


Subbed 95# barbell thrusters and lunges holding 35# plates in each hand.


5 rds + 1 T2B

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Myles Lance
July 5th, 2020 at 4:01 pm
Commented on: 200704

5 rounds + 7 reps

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Richard Foster
July 5th, 2020 at 2:26 pm
Commented on: 200704

Scaled

4 rnds + 8 K2E


8 x K2E

8 X Thruster w/ 35/18 kettlebell

12 Lunge steps with 35/18 kettlebell

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Parker Bondi
July 5th, 2020 at 1:28 pm
Commented on: DG Workout

Is that Roza in the muscle T? That's awesome!

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Adrian Bozman
July 5th, 2020 at 8:43 pm

Hi Parker,


That’s actually Lucas, one of the long term CrossFit employees.


-Boz

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Michael Arko
July 5th, 2020 at 1:16 pm
Commented on: 200704

Hotel gym, no pull up bar

subbed dragon flags for t2b

25lbs db


6 rounds + 8 df + 1 dbt

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Scott Wiedmeyer
July 5th, 2020 at 12:56 am
Commented on: 200704

33 / M / 5'9" / 137lbs


25lb dumbbells


2 rounds + 8 + 8 + 10


I lost count of completed rounds - two or three - but I think two is right.

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Christian Simpson
July 5th, 2020 at 12:40 am
Commented on: 200704

4 rounds even. Not my effort, just a little tired today.

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Mary Russell
July 5th, 2020 at 12:09 am
Commented on: The Death of Dr. Atkins

I graduated from residency in 2003, when the Atkins diet was at its peak popularity, and Atkins branded products lined grocery shelves. I remember patients who lost some weight but believed that low carb Atkins approved ice cream was better for them than eating an apple. It was a highly restrictive diet, one that was unsustainable by all but the highly committed few.


Twenty years later, I don’t have a single patient who follows Atkins. Show me someone who isn’t allowed to eat a piece of fruit on their plan, and I’ll show you someone who won’t be following that diet in a few years.

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sandy francisco duran perez
July 4th, 2020 at 11:22 pm
Commented on: 200704

DG

Complete as many rounds as possible in 10 minutes of:


8 toes-to-bars

8 dumbbell thrusters

12 dumbbell walking lunges

-----------------------------------------

5 Rounds

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sandy francisco duran perez
July 4th, 2020 at 11:19 pm
Commented on: 200704

DG

Complete as many rounds as possible in 10 minutes of:


8 toes-to-bars

8 dumbbell thrusters

12 dumbbell walking lunges

-----------------------------------------

5 Rounds

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Alex Pham
July 4th, 2020 at 10:49 pm
Commented on: 200704

5 rd + 2 reps

subbed 6 strict t2b

35# dbs

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Chris Sinagoga
July 4th, 2020 at 7:48 pm
Commented on: The Death of Dr. Atkins

Tyler, you, sir, are a very good writer.

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Nathan Goisnard
July 4th, 2020 at 7:06 pm
Commented on: 200704

Scaled (some on the fly)

K2E

25# strict press (slow descents)

25# lunges (with slit terrain incline)

7+ rounds

Thanks David, best wishes to your family.

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Charlie Pokorny
July 4th, 2020 at 6:47 pm
Commented on: 200704

6 rounds + 18 reps Rx

with gratitude

m/52/5'11"/200#

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Fabien Deneuville
July 4th, 2020 at 5:49 pm
Commented on: 200704

Did it outdoor at street workout park with bar slightly low and a ~10kg/15kg rock for the lifts. 5 rounds + 13 reps total

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Scotty Van Worth
July 4th, 2020 at 5:47 pm
Commented on: 200704

5 Rounds + 8 TtBs

35 DBs

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Charles Meyers
July 4th, 2020 at 5:39 pm
Commented on: 200704

DG

Complete as many rounds as possible in 10 minutes of:

8 toes-to-bars knee to elbows

8 dumbbell thrusters RX

12 dumbbell walking lunges RX

4rds +19

(edited)
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Charles Meyers
July 4th, 2020 at 5:35 pm
Commented on: 200704


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kevin robinson
July 4th, 2020 at 5:16 pm
Commented on: 200704

4 full rounds plus 4 t2b

rx

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Greg Fairbanks
July 4th, 2020 at 4:56 pm
Commented on: 200704

AMRAP 10 min

8 v-ups

8 thrusters 25# dbs

12 walking lunge 25# dbs


Buzzer beater to finish lunges in last 30 sec

5 whole rds

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Chris Meldrum
July 4th, 2020 at 4:53 pm
Commented on: 200704

As rx’d, 7 rounds (PR). 


Had a plan coming into this – try to stay on pace for a round every 90 seconds.  Was ahead of pace initially but felt okay, so kept pushing.  In later

rounds, things slowed a bit.  Unbroken for thrusters and lunges.  Started breaking T2B in round 5 (4-4).


47m/5'10"/185

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Steve Day
July 4th, 2020 at 4:26 pm
Commented on: 200704

35 lb DBs

6 rounds even.

Those lunges were sneaky hard. Burning quads.


Happy 4th all!

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Joe Conradi
July 4th, 2020 at 3:56 pm
Commented on: 200704

7 rounds:

  • toes to kettlebells
  • 30#dbs
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Stacey Thompkins
July 4th, 2020 at 3:36 pm
Commented on: 200704

M/45/6'2"/180#


DG

Rx'd

6 rds + 8 + 1...one more rep than last time

RIP

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david Christine
July 4th, 2020 at 3:34 pm
Commented on: 200704

3 rds + 8 toe2Bar


25 lb bar, reverse lunges

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Matt von L
July 4th, 2020 at 3:27 pm
Commented on: 200704

Ouff.


M/34/6’/~230


rx’d with 35# KB instead of DB


3rds + 8 reps

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Kyungtaek Kang
July 4th, 2020 at 3:23 pm
Commented on: 200704

RIP David Gray

6R + 14

CFHIM - MAKING PEOPLE BETTER

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Kevin Miller
July 4th, 2020 at 3:20 pm
Commented on: 200704

Subbed t2b with v-ups

and I used 25# dumbbells for thrusters and walking lunges


6 rounds

(edited)
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Eric Freeman
July 4th, 2020 at 2:59 pm
Commented on: 200704

5 Rounds+6 TTB

subbed 70# BB for thrusters, 15# DB for lunges

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Tercio Dal Col
July 4th, 2020 at 2:20 pm
Commented on: 200704

6 rounds at Home, toes to table, 1 DB 35 lbs.

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Mike Andridge
July 4th, 2020 at 2:18 pm
Commented on: 200704

Subbed "JT" due to epuipment

RIP. JT

21-15-9

Strict hspu to abmat

Strict ring dips

Push ups

16:44

M/50/175

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Tripp Starling
July 4th, 2020 at 2:01 pm
Commented on: 200704

In Honor of Major Gray


5 rounds + 12 reps Rx


Jackie:

lying T2B

12# dB thrusters

12# dB lunges

5 rounds + 4 reps


United we stand, divided we fall

Happy 4th everyone

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Randy Crooker
July 4th, 2020 at 1:54 pm
Commented on: 200704

5 rounds + 4 T2B Rx

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Matt Boyd
July 4th, 2020 at 1:47 pm
Commented on: 200704

As rx'd with 17.5 kg (38.5#) dumbbells aboard the USS Bataan.


5 rds + 8 toes to bar + 8 thrusters + 4 lunges


Happy 4th of July!! God bless America!!

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Russell Albrycht
July 4th, 2020 at 1:09 pm
Commented on: 200704

5 rds plus 6 thrusters, V ups and 20# DB

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Troy Bruun
July 4th, 2020 at 1:03 pm
Commented on: 200704

7rds + 1


22.5lb DBs

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QiHui Xing
July 4th, 2020 at 1:02 pm
Commented on: 200704
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Nicole Deaver
July 4th, 2020 at 12:52 pm
Commented on: 200704

DG

5Rds + 2 T2B Rx (25# DBs)


Happy 4th of July! 🇺🇸

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James Bresnahan
July 4th, 2020 at 11:55 am
Commented on: 200704

USA! USA!

6+11. I paced a little slow to start. Been doing more 20+ minute WODs lately- need to adjust. Thanks coach

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James Bresnahan
July 4th, 2020 at 11:54 am
Commented on: DG Workout

Thanks coach

(edited)
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Christopher Voght
July 4th, 2020 at 10:46 am
Commented on: 200704

DG

Complete as many rounds as possible in 10 minutes of:

8 toes-to-bars

8 dumbbell thrusters

12 dumbbell walking lunges

♂ 35-lb. DBs


5+8

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Mitch Collins
July 4th, 2020 at 10:43 am
Commented on: The Death of Dr. Atkins

Dr. Atkins was my personal physician for a time in the late 1990's. His book, and subsequent advice and care as I embraced low-carb eating, literally saved my life.


My grandfather was in the first cohort of patients to receive insulin at the Mayo Clinic. He was a diabetic and died at age 62. My father was diabetic as well (among a host of other bad lifestyle habits, including smoking and excess alcohol consumption) and died at 63 after years of poor health.


I am 65 and still going strong. When I met in-person with Dr. Atkins after getting my labs done, he said: "You are a diabetic, just not to the point where most doctor's would diagnose you as such. Continue on the path you are on, and you will experience all of the poor health outcomes we've discussed."


I started eating low carb that day and have never looked back. These days, I am mostly carnivore.

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Viktor Wachtler
July 4th, 2020 at 10:31 am
Commented on: 200704

Subbed : toes-to-rings, 12+20kg kettlebell thrusters & lunges alternating every round.

5 rounds+3reps

43/1.78m/77kg

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YooSik Kim
July 4th, 2020 at 9:06 am
Commented on: 200704

Rx

8R+8T2B

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Chris Meldrum
July 4th, 2020 at 4:56 pm

great work

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Tim Wyatt
July 4th, 2020 at 8:28 am
Commented on: The Death of Dr. Atkins

Thank you for this story. One thought from his books remains vivid with me...his diet is a clinical trial of one conducted thousands of times successfully.

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Amedeo Alessio Cerea
July 4th, 2020 at 7:54 am
Commented on: 200704

5+11Rx

(edited)
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Reza Dehghanzadehsuraki
July 4th, 2020 at 6:25 am
Commented on: 200704

WOD ANALYSIS


Coaching notes:

Today, for the third day in a row, a hero WOD has been released.


Modality: This WOD is a couplet modality that is combined of a core exercise from gymnastics modality and 2 moderate weightlifting.


Purpose: The training purpose is to improving the stamina and strength. Furthermore, this WOD is improving the hip power because 2 first movements challenge the hip and need full hip extension.


The reason for choosing reps: The number of reps is low that athletes can perform it without interruption. This short time WOD challenges and improves the lactate tolerance threshold. This is the main factor for successful in crossfit, which causes athletes finished WODs with at least drop power and increases their records.


Scoring (round numbers): Athletes must do at least 5 rounds of this WOD. Advanced athletes can do it at least 6 rounds.


Scale method: The repetitions of each movement are almost small, so athletes must do each movement unbroken, at least for 2 first rounds.


Physiology (GPP): Stamina, strength and cardiorespiratory play the major role in this WOD.


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


Anatomy:

T2B: Latissimus dorsi, Rectus abdominis, Iliacus Psoas, Rectus femoris.

Thruster: Anterior & middle deltoid, Triceps, Gluteus maximus, Quadriceps.

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

_______________________


Running a 60 min class:

Whiteboard: ≈ 3 min

General warm-up: ≈ 5 min

Specific warm-up for T2B ≈ 4 min

Specific warm-up for thruster≈ 4 min

Specific warm-up for lunge≈ 3 min

WOD: = 10 min

Cool-down: ≈ 10 min


Additional time: It remains ≈ 21 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

(edited)
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Steven Thunander
July 4th, 2020 at 4:09 am
Commented on: 200704

Globo/home scale: If you do not have a pullup bar sub 12 V-ups for the toes to bar. If using a door gym where you can't kip do 4-6 strict toes to bar per round. Dumbbells: Use whatever gets you close to 25/35lbs. You can also sub a bag, kettlebells, a 65/95lb barbell, or other odd object for these movements. Bodyweight sub toes to bar or v-ups, burpees, 2/1 jump lunges.

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Derek Eason
July 4th, 2020 at 2:16 am
Commented on: DG Workout

Awesome Content!


Please keep this type of content coming! Great for athletes, great for coaches!


Thank you!!!

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Juan Acevedo
July 4th, 2020 at 12:58 am
Commented on: 200704

I miss you all guys! I hope you are all doing awesome and training is going great.


Bryan and I are working on a project that I think everybody will benefit everybody. If you want to check what we are doing head to @scaled_fitness on Instagram. Our objective is to provide a daily workout with coaching, warm-up and scaling options. We want to provide a premium service for free --it can be done. We are just starting. We want to create a one stop option that will be accessible by all. Check us out!

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Charlie Pokorny
July 4th, 2020 at 5:52 am

I have missed your posts here Juan!

I will be checking out your instagram.

Thank you for your offerings!

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John Grant
July 4th, 2020 at 10:45 am

Awesome. One of the main reasons why I visit the CrossFit site each morning is to read your posts. See you on Instagram.

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Nathan Hutcheson
July 4th, 2020 at 1:25 pm

Juan, glad you are posting; I've missed your insightful posts. I'll be checking you out on Instagram.

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Andrew Moultrie
July 4th, 2020 at 2:36 pm

Woohoo!!

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Chris Sinagoga
July 4th, 2020 at 12:34 am
Commented on: 200704

Champions Club Scaling Notes


RANT

Nothing to rant about


WHAT ABOUT THE MOVEMENTS

Toes to bar - pulling from the hips/midline, pike position, overhead

Thrusters - squatting, core-to-extremity, jumping, pushing, overhead, open-circuit (dumbbells/no connection)

Lunge - squatting, unilateral loading, external load


WHAT ABOUT THE FORMAT

Boz says it well in the video.


TECHNIQUE SCALE

As is, just extend to 20 minutes, don't worry about speed


CONSISTENCY SCALE

Lighten up the dumbbells, cut ROM on toes to bar to keep the rhythm/pike position, and double all the reps. Try for 15-20 minutes.


INTENSITY SCALE

As is


MY STUFF

I misread it and didn't use dumbbells on the lunges. 7 rounds, 25# dumbbells. Toes to bar unbroken.


GENERAL FEAR LEVEL: 7

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