CrossFit | 201105
Thursday

201105

Workout of the Day

46

Tabata back squats, 65 | 95 lb.
Rest 1 minute
Tabata L-sit
Rest 1 minute
Tabata ring rows
Rest 1 minute
Tabata handstand hold
Rest 1 minute
Tabata row

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For the L-sit and handstand hold, count the number of seconds maintained in the hold.

Post total reps/seconds/calories for each exercise to comments.
Compare to 191209.

Points of Performance of the Squat

3
The Squat: Points of Performance
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Comments on 201105

49 Comments

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Cy Azizi
December 26th, 2020 at 5:03 pm
Commented on: 201105

40,2:00(rings),55,1:50,55

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Jeff Chalfant
November 26th, 2020 at 10:25 pm
Commented on: 201105

67 squats (last two times 63 reps)

80s L sit. 2x:05 second holds on floor/ round

47 ring rows with feet on 20”/ rings at hip ht

90 seconds FREE handstand (first :20 UB!)

58 calories


A pretty solid PR here on everything except L sit, but I got extra rest on last time, and I haven’t been doing my SLiPs as much. Moved away from the wall to free handstands since twice now I’ve maxed out on wall HS during this WOD. Was surprised to do so well, holding most of the first 3 rounds and only having a lot of trouble getting into a handstand the final round or 2! Rowing only improved by 3 calories...but I’m lighter so that’s surprising.


I also felt amazing compared to last time. The minute was enough time to recover and I wasn’t crazy out of breath except for the last few rounds of rowing and squats. Hit total muscular failure on ring rows and handstands...


177/41/69”

(edited)
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Giuseppe Petrillo
November 19th, 2020 at 10:53 am
Commented on: 201105

Back squat 40 kg - 66 reps

L-sit - 90 sec

row 40 kg - 74 reps

wall Hsh - 100 sec

burpees - 47 reps


181209

Back squat 40 kg - 64 reps

L-sit - 80 sec

Ring row - 62 reps

Free handstand hold - 94 sec

Double unders - 240 reps

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Ralph Keeley
November 14th, 2020 at 11:20 pm
Commented on: 201105

M/34/6'/175#


Back squats: 82

L-sit: 1:17

Ring rows: 50

HS hold: 2:00

Row: 66 calories

(edited)
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Kevin Flowers
November 14th, 2020 at 9:53 pm
Commented on: 201105

M/55/185/6’0”


Tabata totals:


Back squats (95 lbs): 81

L-sit parallette holds: all rds unbroken

Strict pullups: 65

Handstand holds: all rds unbroken

Echo bike: 50 Cal

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Dan Kremer
November 13th, 2020 at 6:55 pm
Commented on: 201105

76

80

85 Towel Pull Ups

48

65

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Alex Pham
November 13th, 2020 at 5:09 pm
Commented on: 201105

46

18s through (feet on ground l-sit)

47 (false grip for half)

89 wall assisted

96 35# kB swings

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Jeffrey Howard
November 10th, 2020 at 11:22 pm
Commented on: 201105

M/25/5'8"/160lb

CrossFit AFK


11-11-10-10-10-10-10-timer didn't do last round...

(72, 95lb)

20-20-20-16-16-16-16-12

(136, Tuck hold on rings)

9-6-5-4-4-4-3-timer didn't do last round... again…

(35, feet set just above rings)

20-20-20-20-20-20-20-20

(160, handstand on wall)

8-16-24-32-39-47-55-63

( ~ 7-8 cals, ouch)

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Courtney Guthrie
November 10th, 2020 at 10:59 pm
Commented on: 201105

60-160-57-60-28 s


dislocated my shoulder so I did everything with one arm:


single arm DB front squat 20#

8-8-8-8-7-7-7-7


L sit on floor straddle

20 second holds across the board


single arm ring row

7-7-7-8-7-7-7-7


single arm DB push press 20#

10-8-7-7-7-7-7-7


echo bike for cals

4-4-3-3-3-4-4-3


F/24/5’5/140

CrossFit AFK

(edited)
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Travis Schwartz
November 8th, 2020 at 12:41 am
Commented on: 201105

BS - 13 rx

Barbell pull ups - 10 (these sucked)

L sit - 20s

Plank - 20s

1 foot jump rope - 49

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James Gentile
November 7th, 2020 at 10:49 pm
Commented on: 201105

85 - 10s (switched to 20s butterfly kicks after round 3 of perpetual failure) - 55 - 55s - 259 jump rope singles


Need to work on the weaknesses!

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Benjamin Schill
November 7th, 2020 at 8:12 pm
Commented on: 201105

64-84-41-115-63=367


new to me... interesting!

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Hank McKibban
November 7th, 2020 at 7:51 pm
Commented on: 201105

80-78-56-127-81 (sub 45# SDHP for row)


191209: 72-71-68-137-65

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Kevin Miller
November 7th, 2020 at 5:41 pm
Commented on: 201105

M/47/67”/180

95# BS 60

Knee tucks on bucket parallettes 119 seconds

Bent over rows 95# 49

HS hold 68 seconds

Row 38 calories

334 total reps



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Antoine Vial
November 7th, 2020 at 11:05 am
Commented on: 201105

back squat: 73

l-sit, fesses au sol: 2min40

ring row: 133

handstand hold: 2min40

row: 855m

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Brett Eckles
November 7th, 2020 at 3:02 am
Commented on: 201105

Back Squats - 78

Tuck L-sit - 98 seconds

Ring Rows - 67

HS Hold on wall - 130s

Row - 66 cals


M/27/204/6’1”

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Hamilton Kipp
November 7th, 2020 at 1:26 am
Commented on: 201105

63

154

61

140

63

481 total

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Coastie Nick
November 6th, 2020 at 9:36 pm
Commented on: 201105

Sq. :75 reps @ 95#

L sit: 103 sec. on parallettes

RR: 63 reps

HSH: 144 sec. against wall

Row: 53 calories


191209:

68 reps @ 95#

110 sec. on parallettes

58 reps

124 sec. against wall

65 calories

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Brendan Mullan
November 6th, 2020 at 8:13 pm
Commented on: 201105

Scaled

Back squat @ 40kg - 75

Sit up - 40 ...fail🥵

Ring rows - 86

Push ups - 65

Row - 36 cal

😅👍

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Nathanael Akin
November 6th, 2020 at 7:24 pm
Commented on: 201105

79 BS reps

106 sec L-sit

80 false grip ring row reps

100 sec handstand hold

52 cals

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Myles Lance
November 6th, 2020 at 4:27 pm
Commented on: 201105

75

50

45

52

65

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Brian Louchis
November 6th, 2020 at 6:00 am
Commented on: 201105

So hard 💪

Rx except sub burpees for rowing


BS: 74

L-sit: 80 seconds

RR: 60

HH: 160 seconds

Burpees: 51

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Steve Day
November 5th, 2020 at 11:14 pm
Commented on: 201105

Squat @ 95lbs - 80

L-Sit - 105 seconds

Ring rows - 59

Handstand hold against wall - 160 seconds

Row - 68 cal

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Steve Day
November 5th, 2020 at 11:45 pm

Is it just me or are ring rows always harder than you think they'll be?

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Charlie Pokorny
November 6th, 2020 at 1:14 am

I too was surprised by how hard the ring rows got. And the concluding row.

Good work on the WOD!

(edited)
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Christian Simpson
November 5th, 2020 at 10:06 pm
Commented on: 201105

Almost same sc as previous. Lsit tuck hold from parallelette/hs against wall


Today: 47/130/47/130/57 = 411 reps

12/9/19: 56/125/60/115/61 = 417

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Michael Vasilenko
November 5th, 2020 at 9:50 pm
Commented on: 201105

BS - 50 @95lb

Lsit - 63

BB rows - 55 @95lb

HS - 71

Row - 50cal

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Chris Meldrum
November 5th, 2020 at 9:47 pm
Commented on: 201105

As rx’d, 400 total.


Back Squat: 12-12-12-12-12-12-12-12

L-Sit: 10-10-10-10-10-10-10-10

Ring Row:  10-9-7-6-6-6-6-6

HS Hold: 13-12-14-13-13-11-14-14

Row: 8-8-8-8-8-8-8-8


Row at the end was unpleasant, but glad to hold 8 cals each interval.


47m/5'10"/180

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Js Smith
November 5th, 2020 at 9:38 pm
Commented on: 201105

Wrist popped again yesterday.  🙄 Done with subs:  

55 squats, 45#; 8/7/7/6/6/7/7/7 

134 sec hang knee raise holds from forearms; 15/17/17/1717/17/17/15

53 ring rows; 7/7/7/7/7/6/6/6

160 sec pike holds off elbows; all 20 seconds 

42 cal row

444 total 

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Mike K
November 5th, 2020 at 9:19 pm
Commented on: 201105

95lbs squats

10, 8, 6, 6, 6, 5, 5, 5


bridge 20 sec on 10 sec break for 8 rounds

95lbs deadlift 8, 6, 6, 5, 5, 5, 5, 5

30lb dumbbells sit down shoulder press 8, 6, 6, 6, 6, 6, 6, 6

30lb dumbbells row 6, 6, 6, 6, 6, 6, 6, 6

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Charlie Pokorny
November 5th, 2020 at 8:37 pm
Commented on: 201105

Back squats: 83

L-sit on parallettes: 100 seconds

Ring row (legs on bench): 59

Handstand hold against wall: 108 seconds

Row: 59 cal

= 409 total

m/52/5'11"/200#

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Nicole Deaver
November 5th, 2020 at 7:33 pm
Commented on: 201105

Back squats (65#): 78

L sits(btwn stools): 112secs

Ring Rows: 60

Handstand hold: 160secs

SDHP (45#): 91

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Drew YoungeDyke
November 5th, 2020 at 7:09 pm
Commented on: 201105

M/40/5’8”/190

No rower, no rings, no P’s, can’t do handstands. Scaled/subbed:

Tabata

Backsquat: (95#): 48

Tuck hold using KB’s for P’s: 63 seconds

Pull-ups: 44

Pike handstand hold off box: 120 seconds

Sledgehammer slams: 42

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Joshua Willing
November 5th, 2020 at 6:03 pm
Commented on: 201105

M39/6’0”/190


BS - 5-7

L - 10-20

RR - 5-8

HS - 10-20

ROW - 6-7


shoulders still felt yesterday’s fiasco

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Karina Findlay
November 5th, 2020 at 5:51 pm
Commented on: 201105

Rx

BS 59

L sit 41

ring row 59

handstand holds 141

row 43

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Greg Fairbanks
November 5th, 2020 at 4:29 pm
Commented on: 201105

Squats 65# - 7

tuck hold on parallettes - duration (sort of)

invert row on parallettes - 6

shoulder press 65# - 5

SDHP 45# - 9


for some I did too many reps in early rounds, and my tabata score, lowest rep round, suffered for it

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Michael Arko
November 5th, 2020 at 3:20 pm
Commented on: 201105

75lbs back squats

tuck holds on TRX

TRX ring rows

handstands with heels touching wall

elliptical trainer for calories


92 squats

150s tuck hold

55 ring rows

143s handstands

25.5 calories


Handstands - bummed - should have booked the full 160. I had tech problem on rd.5, then I fell on rd.8! Ugh!

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Charles Meyers
November 5th, 2020 at 2:44 pm
Commented on: 201105

Tabata back squats, | 95 lb. 63 reps

Rest 1 minute

Tabata L-sit 60 Sec. one leg tucked Total

Rest 1 minute

Tabata ring rows 58 feet on ground

Rest 1 minute

Tabata handstand hold 34 Sec. Total

Rest 1 minute

Tabata row 52 Cal.

(edited)
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Lincoln Kerger
November 5th, 2020 at 2:18 pm
Commented on: 201105

BS - 67 (Rx'd)

L-Sit - 86 sec

Ring Row - 78

HS Hold - 92 sec

SDHP - 71 (65#)


No rower, so subbed SDHPs. HS Hold were with back to a wall. First 4 rounds of L-Sit were on rings, then hung from pull-up bar for last 4.

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Randy Crooker
November 5th, 2020 at 2:16 pm
Commented on: 201105

95lb BS Rx: 65

tuck hold on parallettes: 148seconds

ring rows: 44

HS hold back against wall: 81 sec.

SDHP 53lb Kettlebell: 80

(edited)
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Curtis Snelgrove
November 5th, 2020 at 12:41 pm
Commented on: Points of Performance of the Squat

Is this full video available on YouTube or some other platform?

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John Gaskell
November 5th, 2020 at 2:02 pm

It’s on CrossFit’s YouTube channel as well.

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Claire Fiddian-Green
November 5th, 2020 at 12:07 pm
Commented on: 201105

BS 63 reps

L-sit 115 seconds

Ring Rows 60

HS hold 108 seconds

Row 40 calories

L-sits scaled to knee tucks on parallettes. All else Rx.

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Damien Leroux
November 5th, 2020 at 10:26 am
Commented on: 201105

Back squat 43.5kg : 66reps

L sit tuck paralette : 4 rd's unbroken

Ring row : 78reps

free hand stand hold : 0 unbroken

Rameur : 72 calories

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QiHui Xing
November 5th, 2020 at 6:47 am
Commented on: 201105

back squats: 79reps.

ring rows: 43reps.

row: 60cal.

https://youtu.be/1N4SInycdiA

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Chris Sinagoga
November 5th, 2020 at 3:27 am
Commented on: 201105

Champions Club Scaling Notes


RANT

Nothing to rant about


WHAT ABOUT THE MOVEMENTS

Back squat - squatting with light weight and lots of reps and little demand on upright torso

L-sit - pulling from the hips, exaggerated by holding still

Ring row - pulling at mid-range

Handstand - changing orientation and pushing overhead, exaggerated by holding still

Row - a monostructural movement that can be started and stopped easily while keeping count of something


WHAT ABOUT THE FORMAT

Emphasize the push of the hips then hold still for a pull, emphasize a pull for the shoulders then hold still for the push, then put it all together in a format that allows for a big stamina feel but not compromising on intensity.


TECHNIQUE SCALE

4 minutes of practice at each station, rest 1 minute between


CONSISTENCY SCALE

:40 on

:20 off

4 cycles of each, no rest between


INTENSITY SCALE

Kipping Toes to bar for L-sit, make sure ring rows are kipping, handstand push-ups for handstand hold

or

do the row first

or

do 2 sets of Tabata row instead of the 1-minute rest instead of doing it at the end


MY STUFF

Didn't count reps, subbed 1-foot jump rope for row, raced a few of our kids from the gym in a mile a few hours after. I don't want to say I miss SLIPS, but I kinda miss SLIPS


GENERAL FEAR LEVEL: 6

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Michael Arko
November 5th, 2020 at 3:16 pm

Me too! I miss the slips; doing them on my own from time to time.

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Steve Day
November 6th, 2020 at 12:29 am

I did SLIPS yesterday because they were in the compare to. But yes I like when they write it in. I'm less likely to skip it if they tell me to.

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Katina Thornton
November 5th, 2020 at 3:05 am
Commented on: Points of Performance of the Squat

Squatting is so basic; yet, these five points of performance might be the five most important things you learn.

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