CrossFit | 200711
Saturday

200711

Workout of the Day

82

4 rounds of:

1 minute of burpees
1 minute of GHD sit-ups
Rest 1 minute

Post reps completed each round to comments.

Comments on 200711

82 Comments

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Tim McManemy
August 27th, 2021 at 1:02 pm
Commented on: 200711

Abmat SUs

1. 17, 12

2. 17, 10

3. 17, 8

4. 16, 11

108

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Kury Akin
November 21st, 2020 at 12:59 pm
Commented on: 200711

132 reps

Burpees. 15. 15. 15. 15

K2E/sit ups. 15. 15. 18 (4 k2e). 24

Had to switch to sit ups four reps into third round.

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Manchild Manchild
September 12th, 2020 at 5:32 pm
Commented on: 200711

subbed KTEs for sit-ups


106 reps

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Cy Azizi
August 30th, 2020 at 3:32 pm
Commented on: 200711

R1b:16,s:24

r2b:17,s:20

r3b:17,s:19

r4b:17,s:22

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Clint Michael
August 27th, 2020 at 12:28 pm
Commented on: 200711

27

24

23

24

Rx’d

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Giuseppe Petrillo
August 5th, 2020 at 10:26 am
Commented on: 200711

178 with sit ups

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Jeff Chalfant
August 1st, 2020 at 9:54 pm
Commented on: 200711

17/21=38

17/18=35

15/17=32

15/19=34


139 total reps rx’d


181/41/69”

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Nathan Michael King
July 21st, 2020 at 1:46 pm
Commented on: 200711

142 Rx

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Dan Kremer
July 20th, 2020 at 5:20 pm
Commented on: 200711

Ab Mat Sit Ups


18

27


19

25


20

25


19

21

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MaKenan Sciandra
July 19th, 2020 at 3:05 pm
Commented on: 200711

Combined reps for burpees and regular sit ups

41

40

37

34

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Morgan Greene
July 17th, 2020 at 9:50 pm
Commented on: 200711

20/27

20/28

22/27

22/28

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Niall O'Reilly
July 17th, 2020 at 2:03 am
Commented on: 200711

Min 1: 24, 29

Min 2: 24, 31

Min 3: 23, 29

Min 4: 22, 28


ab mat situps

(edited)
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Brian Campbell
July 16th, 2020 at 9:04 pm
Commented on: 200711

18/28

18/28

18/28

18/25

Rx

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Nathan Goisnard
July 16th, 2020 at 4:55 pm
Commented on: 200711

Did five rounds... me read no so good.

swapped GHD for flutter kicks

averaged 20 burpee and lots of kicks

thank

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Ralph Keeley
July 16th, 2020 at 5:35 am
Commented on: 200711

M/34/6'/175#


Rx

21/17

20/16

20/14

20/15

143 reps

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Felix Seraphin
July 16th, 2020 at 3:47 am
Commented on: 200711

RX: 35-38-35-33-31

(edited)
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Kevin Miller
July 16th, 2020 at 2:40 am
Commented on: 200711

No GHD so I did medball sit-ups cradling the ball at my chest.

16/20

16/22

16/20

16/20

16/20

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Mike Scott
July 15th, 2020 at 6:54 pm
Commented on: 200711

done immediately after yesterday's shoulder wod

BUR: 14, 12, 12, 12

GHD on box: 12, 10, 9, 8

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Brett Eckles
July 15th, 2020 at 12:04 pm
Commented on: 200711

Burpees: 20, 20, 20, 20

did straight leg sit-ups: 12, 13, 14, 16


good one

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James Hollyday
July 15th, 2020 at 11:45 am
Commented on: 200711

M/31/186/6’p


burpees 19-19-20-17

abmat situp 25-22-22-20


total 124

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Przemyslaw Kaczorowski
July 15th, 2020 at 5:38 am
Commented on: 200711

1.14,18

2.14,15

3.14,13

4.15,14

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Bridget Chow
July 14th, 2020 at 6:18 pm
Commented on: 200711

13/13

14/13

13/12

14/13

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Az Native
July 14th, 2020 at 4:58 pm
Commented on: 200711

19,21

18,20

17,18

17,19

total 71,78

hot as heck outside.

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Az Native
July 14th, 2020 at 4:59 pm

Forgot, subbed abmat sit-up for ghd.

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Erik Dresner
July 14th, 2020 at 2:40 pm
Commented on: 200711

No ghd, subbed with abmat sit-ups


23/36

23/32

22/31

23/31


last 5 burpees of the last two rounds were a fight

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Jim Rix
July 14th, 2020 at 2:30 pm
Commented on: 200711

16-14

17-15

17-13

17-14

67 burpees, 56 GHD sit-ups

A lung-burner at altitude.

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Antoine Vial
July 14th, 2020 at 9:33 am
Commented on: 200711

22-30

22-27

22-24

21-22

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Matthew Fahrenkopf
July 14th, 2020 at 1:40 am
Commented on: 200711

Subbed GHDs with sit ups using a wall ball (20 lb.) 


19/19

19/22

21/19

20/21

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Karina Findlay
July 13th, 2020 at 2:32 pm
Commented on: 200711

2 mile run

16/16, 16/18, 16/18, 16/20

Rx’d Burpees/ GHD to parallel

2 mile run

(edited)
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Viktor Wachtler
July 13th, 2020 at 11:46 am
Commented on: 200711

Due to erysipelatous I did the last two WODs today.

Subbed to toes-to-rings

15-23

15-18

15-15

15-18

43/1.78m/77kg

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Greg Fairbanks
July 13th, 2020 at 4:07 am
Commented on: 200711

Burpees and Abmat situps

12/20

13/17

13/18

12/18

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Christian Simpson
July 13th, 2020 at 12:19 am
Commented on: 200711

No ghd, sub to ab mat situps hands hit overhead and at feet.

13/24...14/26...13/25...14/26

Total: 155 reps

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Jeffrey Howard
July 12th, 2020 at 10:04 pm
Commented on: 200711

M/24/5'8"/160lb

45-37-33-34

149 total

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Matt Jones
July 12th, 2020 at 8:41 pm
Commented on: 200711

160 rx

17/22

16/23

17/23

20/22

m/40!/6’2”/205

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Hank McKibban
July 12th, 2020 at 8:02 pm
Commented on: 200711

18/30, 17/24, 16/23, 17/24

(sub’d straight leg sit-ups)

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Clark Perez
July 12th, 2020 at 5:46 pm
Commented on: 200711

RX

164 total reps

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Myles Lance
July 12th, 2020 at 2:14 pm
Commented on: 200711

38

33

32

32

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Eva K
July 12th, 2020 at 10:32 am
Commented on: 200711

Nice workout

burpees: 14-16-15-16

situps: 24-24-26-26

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Steven Odom
July 12th, 2020 at 12:46 am
Commented on: 200711

Rx’ed

Burpee= 21-19-21-21

GHD= 19-18-15-16

Total= 150 reps

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Tomas Bensan
July 11th, 2020 at 11:27 pm
Commented on: 200711

That was fun.

R1 15-20

R2 16-21

R3 17-22

R4 18-24


Scale GHD sit ups for regular sit ups.

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Michael Bishop
July 11th, 2020 at 11:00 pm
Commented on: 200711

Good one


R1 16+15

R2 16+15

R3 16+15

R4 16+15

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Michael Bishop
July 11th, 2020 at 11:00 pm

Losing almost 10 lb makes burpees a lot easier

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Travis Schwartz
July 11th, 2020 at 10:37 pm
Commented on: 200711

r1: 17/22

r2: 18/23

r3: 16/25

r4: 17/25


GHD to parallel, burpees rx

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Alex Pham
July 11th, 2020 at 10:07 pm
Commented on: 200711

Burpees: 20, 19, 20, 21

20# db sit-up: 18, 15, 14, 14

(edited)
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Matt von L
July 11th, 2020 at 9:53 pm
Commented on: 200711

M/34/6’/220


15/20, 12/15, 10/16, 10/17

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Shaun Stapleton
July 11th, 2020 at 9:51 pm
Commented on: 200711

35/195/5’9/M


20 burpees and 25 straight leg abmat sit ups each round. 180 reps

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William Harcrow
July 11th, 2020 at 9:22 pm
Commented on: 200711

M/29/180/5’10

burpee 16-20-19-20 = 75

sit up 29-29-31-30 = 119


total = 194

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James W Bobo II
July 11th, 2020 at 8:54 pm
Commented on: 200711

M/36/165


subbed sit-ups for GHD’s


burpees: 20-20-18-20

sit-ups: 26,22,20,20


total: 166 reps

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Scott Wiedmeyer
July 11th, 2020 at 8:51 pm
Commented on: 200711

33 / M / 5'9" / 137lbs


Burpees 12-10-8-9 = 39

GHD sit-ups 9-7-7-5 = 28


Total 67


First time doing GHDs in a long while. Finally had enough miscellaneous items handy to fashion a makeshift GHD bench.

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itay derw
July 11th, 2020 at 8:40 pm
Commented on: 200711

Burpees 19 17 14 14

35 lbs dumbbell situps 19 17 14 12

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Steve Day
July 11th, 2020 at 7:52 pm
Commented on: 200711

Burpee: 17, 16, 16, 16 = 65

GHDSU: 20, 16, 15, 15 = 66

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Julien Brosseau-Pare
July 11th, 2020 at 7:43 pm
Commented on: 200711

M/34/180/5’8


burpees and abmat sit-ups


1: 20-23

2: 18-19

3: 18-16

4: 20-20


154 reps

(edited)
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Coastie Nick
July 11th, 2020 at 7:12 pm
Commented on: 200711

Rx’d

16/24

16/21

16/17

15/18


143 reps total

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Stacey Thompkins
July 11th, 2020 at 7:09 pm
Commented on: 200711

M/45/6'2"/180#


Rx'd

17/21

16/19

16/19

16/19

143 reps total

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Colleen Cushing
July 11th, 2020 at 7:07 pm
Commented on: 200711

Female 47/5’3”/125#

burpees: 19-20-20-21

toes to bar: 16-16-15-15

(edited)
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Colleen Cushing
July 11th, 2020 at 7:06 pm
Commented on: 200711

Female 47/5’3”/125#

burpees: 19-20-20-21

toes to bar: 16-16-15-15

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Chris Meldrum
July 11th, 2020 at 6:57 pm
Commented on: 200711

As rx'd.


Burpees: 22-22-21-22

GHDs:  24-23-22-23


The 1 minute of rest was just enough to stay refreshed at the start of a new round. GHDs hurt more than burpees - strange but true.


47m/5'10"/185

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Js Smith
July 11th, 2020 at 6:57 pm
Commented on: 200711

2mi run then

Modified to 4r AFAP of 15 burpees & ab-mat sit-ups.  12:03

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Russell Albrycht
July 11th, 2020 at 6:18 pm
Commented on: 200711

Row for cal, GHD sub, consistent all 4 rounds

86 and 64 cal

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John Lambright
July 11th, 2020 at 4:55 pm
Commented on: 200711

M/32/6’4”/237


Burpees- 17-15-15-13

GHDSU- 18-15-15-15


60/63


Total Reps 123

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Charlie Pokorny
July 11th, 2020 at 4:48 pm
Commented on: 200711

Burpees: 19-19-19-19

GHD-SU: 19-17-14-12

138 total Rx

m/52/5'11"/200#

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David Williams
July 11th, 2020 at 4:48 pm
Commented on: 200711

M/36/172#


subbed toes to bar for ghd

78 burpees

52 toes to bar

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Troy Bruun
July 11th, 2020 at 4:27 pm
Commented on: 200711

Burpees: 17-18-17-17

GHD Sit-ups: 27-24-22-21

(below parallel)

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Joe Conradi
July 11th, 2020 at 3:36 pm
Commented on: 200711

Burpee/Decline bench sit-ups:

18/36, 18/31, 18/29, 19/28


totals: 73/124

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Michael Arko
July 11th, 2020 at 3:13 pm
Commented on: 200711

17-17-16-15 = 70 burpees

20-19-16-14 = 69 GHDs


139 total reps

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Michael Arko
August 7th, 2021 at 2:52 pm

Hey ME: 17+17+16+15 = 65 not 70. So this was 134 reps.

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Brad Kurtz
July 11th, 2020 at 2:35 pm
Commented on: 200711

100 cal assault bike

rest 5 min

4 rounds

1 min burpees

1 min AB mat sit-ups

1 min rest


5:57 assault bike


16 burpees

24 sit ups

17 burpees

23 sit ups

17 burpees

23 sit ups

18 burpees

24 sit ups


total reps: 162



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Charles Meyers
July 11th, 2020 at 2:22 pm
Commented on: 200711

4 rounds of:

1 minute of burpees 8-9-10-12

1 minute of GHD sit-ups 15-14-11-12

Rest 1 minute

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Marcel Ferreira Martins
July 11th, 2020 at 2:21 pm
Commented on: 200711

M/39/112kg/179cm

15 burpees

14 banded sit up

15 burppes

17 banded sit up

17 burppes

15 banded sit up

15 burpees

14 banded sit up

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Tripp Starling
July 11th, 2020 at 2:00 pm
Commented on: 200711

Burpees 21/21/21/22

Straight leg abmat sit-ups 29/29/29/30


Jackie

burpees 10/10/11/11

10# medball sit-ups 20/23/23/23

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John Clarke
July 11th, 2020 at 1:17 pm
Commented on: 200711

Burpees - 18's throughout - 72

Hollow rocks - 30/27/25/23 - 105

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Randy Crooker
July 11th, 2020 at 1:15 pm
Commented on: 200711

Burpees: 21, 21, 22, 22 = 86

25lb dumbbell sit-ups: 26, 24, 24, 24=98

total = 184

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Nicole Deaver
July 11th, 2020 at 12:51 pm
Commented on: 200711

Burpees: 17/17/18/17= 69

Incline sit-ups: 24/ 24/26/24= 98

Total= 167

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Mike Andridge
July 11th, 2020 at 11:15 am
Commented on: 200711

Burpees

13/12/12/12

Abmat sit ups w/20# slam ball

18/15/15/16

M/50/175

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Andrew Johnston
July 11th, 2020 at 11:14 am
Commented on: 200711

Burpees: 15,16,16,17


Slam ball Situps : 22,23,25,25



Total Reps: 159



M/28/220/6'1

(edited)
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Amedeo Alessio Cerea
July 11th, 2020 at 8:06 am
Commented on: 200711

Burpees: 20-18-18-16

GHD: 18-15-15-13

Tot: 133 reps Rx

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Kyungtaek Kang
July 11th, 2020 at 7:23 am
Commented on: 200711

☆43(22/21) 34(18/16) 33(18/15) 36(18/18)

CFHIM - MAKING PEOPLE BETTER

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Reza Dehghanzadehsuraki
July 11th, 2020 at 5:28 am
Commented on: 200711

Coaching notes:


Template: This WOD follows “AMRAP” template, so scoring is based on as many reps as possible. In fact, this WOD is includes 1 min AMRAP of burpees and 1 min AMRAP of GHD sit-ups for 4 rounds.


Modality: This exercise is a single modality that is includes couplet elements from gymnastic modality; one of them is challenging the full body muscles and another is challenging the core muscles.


Purpose: The main focus in this WOD is to challenge the stamina and fatigue. The athletes must perform high reps in each round. These high reps challenge the muscle fatigue, so improve the mental tolerance.


The reason for choosing duration: The duration of each round is two min, so this training can improve 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).


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


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


Physiology (energy pathway): The lactic acid system is the dominant energy pathway in each round of this WOD. At the end of each round, the athletes have to rest for a minute, thus recovering the energy path.


Anatomy:

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

GHD sit-up: Serratus anterior, Pectoralis major, Anterior & middle deltoid, Triceps, Gluteus maximus, Quadriceps, Gastrocnemius

_______________________ 


Running a 60 min class:

Whiteboard: ≈ 3 min

General warm-up: ≈ 5 min

Specific warm-up for Burpee ≈ 4 min

Specific warm-up for GHD sit-up ≈ 5 min

WOD: = 12 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 11th, 2020 at 4:13 am
Commented on: 200711

Globo/home scale: If you do not have a GHD, sub weighted situps or conventional abmat situps. You can also do incline situps if your globo has this. Also, if you haven't done GHD's recently scale down to regular or weighted situps. Other options for GHD subs include V-ups or toes to bar (knee to elbow as scale to ttb). Burpees are burpees. Bodyweight sub: Situps and burpees, abmat optional.

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Chris Sinagoga
July 11th, 2020 at 2:59 am
Commented on: 200711

Champions Club Scaling Notes


RANT

After reading this Midline Stability article, I think it would be a good idea to try and translate that into this workout. Changing your orientation in space is one of the first and most basic ways to challenge your midline strength and, more importantly, midline coordination. In the GHD sit-up we're potentially changing our orientation 3 times, and in the burpee we're doing it twice. Midline Stability refers to being able to control your "midline" in any position. So In a burpee, as long as we are engaged in our butt and belly, we can bow in flexion and extension and still keep midline stability. In the GHD sit-up, we'd want to avoid any flexion and extension of the midline and stay in a neutral position.


WHAT ABOUT THE MOVEMENTS

Burpee - get up, pushing, skill, jumping/landing

GHD sit-up - rigid midline, pulling from the hips


WHAT ABOUT THE FORMAT

Short rounds and built-in rest mean speed is what we're looking for. If speed is what we're looking for, the technique is assumed. If you don't have the technique, then the speed might have to wait and you'll probably benefit from making the workout a little longer.


TECHNIQUE SCALE

4 rounds

2 minutes of burpees

1 minute of rest

2 minutes of GHD sit-ups to whatever ROM keeps midline stability

1 minute of rest


CONSISTENCY SCALE

Same as technique, or maybe just give the group/yourself a transition time between exercises before starting the timer so the transition doesn't dig too much into your practice time.


INTENSITY SCALE

As is.


MY STUFF

I did 4 rounds for quality, didn't count reps, didn't rest in between.


GENERAL FEAR LEVEL: 5

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QiHui Xing
July 11th, 2020 at 1:46 am
Commented on: 200711

RX:149reps.

burpees:21-21-21-21.

GHD sit-ups:22-16-12-15.

https://youtu.be/pirzZ8ce7vY

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Michael Arko
July 11th, 2020 at 3:13 pm

Those are some crazy-fast burpees!

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