CrossFit | 201119
Thursday

201119

Workout of the Day

61

5 rounds for time of:

Max-calorie row in 60 seconds
Turkish get-ups

♀ 25-lb. TGU ♂ 50-lb. TGU

Complete a total of 40 reps (or calories) each round. For example, if you row 25 calories, complete 15 Turkish get-ups that round. If you row 30 calories, complete 10 Turkish get-ups that round.

Post time to comments.
Compare to 170206.

Workout Tips

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boz
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Paul Knowles and the members of Cohort CrossFit struggled when their gym closed earlier this year. Now they are among the lucky few who have resumed operations and are doing well in their part of New South Wales, Australia. For the many who are still struggling with mandates or staring down the barrel of an impending second closure, Knowles’ story may provide a few ideas and a flicker of hope. Here, he shares some of the things he learned while adapting to the challenges of COVID, and he explains how he remained present for his community and motivated to keep fighting.

Read MoreCreating Community During COVID — Lessons From Cohort CrossFit

Comments on 201119

67 Comments

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Cy Azizi
January 5th, 2021 at 2:57 pm
Commented on: 201119

70:43. 35#

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Jeff Chalfant
December 10th, 2020 at 9:22 pm
Commented on: 201119

35:44 rx’d. TGU’s started and finished on my back with arm extended, like the official movement demo details. 27-28-27-26-27 on calories. Cardio nightmare with some shoulder fatigue and leg stamina coming into play at the end! Rested about a minute before and after each row. Legs started out pretty sore from Tuesday’s squats.


179/41/69”

(edited)
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Morgan Greene
December 10th, 2020 at 6:55 pm
Commented on: 201119

Subbed 55# KB SDHP and TGU: 18:45

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David DeBrincat
December 4th, 2020 at 12:09 am
Commented on: Creating Community During COVID — Lessons From Cohort CrossFit

I have dropped into this gym on multiple occasions and it has a great vibe and community. Paul and the members have always made me feel very welcome here.

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Paul Knowles
December 6th, 2020 at 9:04 pm

Thanks David much appreciate the feedback mate.

Always welcome here :)

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Dan Kremer
November 29th, 2020 at 4:56 am
Commented on: 201119

41:40

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Ralph Keeley
November 29th, 2020 at 12:47 am
Commented on: 201119

M/34/6'/175#


4 rounds in 24:56 with 40 lb. DB

(31/28/27/26 calories)

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Jeffrey Howard
November 26th, 2020 at 10:59 pm
Commented on: 201119

M/25/5'8"/160lb

CrossFit AFK


46:52 - Sc (First round with 50lb DB, dropped to 35lb DB after that. 21-23-22-21-21 cals. Shoulder still buggy.)

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Chin-Sheng Chou
November 25th, 2020 at 11:04 am
Commented on: 201119

24kg KB, 4 rounds, 35:40

Row: 29/26/26/24

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Claire Fiddian-Green
November 24th, 2020 at 1:14 pm
Commented on: 201119

28:52, scaled reps each round to 31, all else Rx.

5 rounds of 15 cal row in 60 seconds plus 16 TGU 25lb.

Harder than I thought it would be!

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Erica McLean
November 22nd, 2020 at 11:32 pm
Commented on: 201119

Subbed to d/u and did 25 and 15 tgu. Switched to 15# db in rd 4 and 5.

23:57

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Cor Oz
November 22nd, 2020 at 9:40 pm
Commented on: 201119

201119


5 rounds for time of:

Max-calorie row in 60 seconds

Turkish get-ups

25-lb. TGU 50-lb. TGU


Complete a total of 40 reps (or calories) each round. For example, if you row 25 calories, complete 15 Turkish get-ups that round. If you row 30 calories, complete 10 Turkish get-ups that round.

Post time to comments.

Compare to 170206.


Goal:

Up and down with each arm (switch at the bottom). Use dumbbell 

28 minutes total

Average 22 cal row per 60 seconds


Actual:

Skipped WOD


Subbed:


GENERAL WARM-UP

Joint rotations

2:00 light jog

5 World’s greatest stretch

5 Back bridge

Arm push backs

10 Arm swings

10 Leg swings

1:00 Single unders


SKILL PRACTICE

Handstand walking practice:

:30 nose hold

5 openers

5 ea shoulder taps

Wall walk aways


SPECIFIC WARM-UP

Sumo deadlift high pull

Turkish getup (build up to working weight)

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Antoine Vial
November 22nd, 2020 at 8:45 pm
Commented on: 201119

40min

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Kyle Earhart
November 22nd, 2020 at 8:23 pm
Commented on: 201119

34/M/175lb

23 cal

23

24

24

23

32:45

25lb dumbbell

(edited)
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Marcel Ferreira Martins
November 22nd, 2020 at 3:00 pm
Commented on: 201119

M/39/110KG

47 REPS SDHP BAR20KG

10TGU 24KG KTB

45 REPS SDHP BAR20KG

10TGU 24KG KTB

45 REPS SDHP BAR 20KG

10TGU 24KG KTB

25 MIN

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Chris Mugan
November 21st, 2020 at 7:51 pm
Commented on: 201119

39:47


TGUS

7,7,7,8,8


Had to place a rest of 3min between rounds as not enough kit for partner to use as well. Wouldn’t have liked that to go back to back rounds. TGUS would have been double if not treble unless I planned so tactical breaks in!

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Vanessa Branstetter
November 21st, 2020 at 4:52 am
Commented on: 201119

25:27 scaled. 5 rounds, rowed for 1 minute, usually 10 to 15 calories followed by 10 Turkish getups for a total of 50 TG. First round 25#, rest of the rounds 20#.

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Scott Wiedmeyer
November 20th, 2020 at 10:14 pm
Commented on: 201119

34 / M / 5'9" / 137lbs


3 rounds, 30 reps per round:

1 min of 45lb dumbbell SDHPs

25lb dumbbell TGUs


15 + 15

18 + 12

21 + 9


32:41

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Coastie Nick
November 20th, 2020 at 8:24 pm
Commented on: 201119

No rower, subbed 1 rep SDLHP of 50# KB per 1 cal.


35/5, 36/4, 36/4, 36/4, 37/3


17:40

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Dave DeCoste
November 20th, 2020 at 6:47 pm
Commented on: 201119

16:20 scaled


Subbed 1 minute on rower (22-25 cals per round) and 10 Turkish get-ups with 35 lb dumbbell.

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Myles Lance
November 20th, 2020 at 4:35 pm
Commented on: 201119

41:11

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James Gentile
November 20th, 2020 at 2:51 am
Commented on: 201119

Subbed 80lb sdhp and a rigged grip on a 25lb plate for Turkish Get-ups. 5 rounds.


33-7

33-7

31-9

31-9

33-7


28:03


The rigged plate for the TG was a workout in itself!

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David Smith
November 20th, 2020 at 2:19 am
Commented on: 201119

The lightest handheld weight i have is my 53lb KB, also on the backend of a rotator cuff rehab so...


3 rounds untimed

20 burpees

4 TGU at 53lb


The TGU is such a phenomenal movement. I really love when it gets worked in. I need to do it more often in warmups. I definitely felt the rehabbed shoulder starting to work overtime at the end. Called it there.

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Nick Fenton
November 20th, 2020 at 2:14 am
Commented on: 201119

Scaled: 5rft , 16cal + 24 thrusters 95#


22:21

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Greg Fairbanks
November 19th, 2020 at 11:29 pm
Commented on: 201119

Very little time. Didn't wanna skip, so I did a very light version.


3 rds for time

30 sdhp 45#

10 tgu 25#


12:10

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Js Smith
November 19th, 2020 at 11:08 pm
Commented on: 201119

Scaled to 3 rounds, no timer

Row 60 sec

5 TGUs per side, 5#

Knees and back called it there. Did rowing sprints yesterday 🤷🏻‍♀️

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Steve Day
November 19th, 2020 at 10:56 pm
Commented on: 201119

33:04

30cal/10 TGU 50#

28cal/12 TGU 50#

26cal/14 TGU 50#

25cal/15 TGU 50#

24cal/16 TGU 50#

(edited)
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Antonio Alves
November 19th, 2020 at 10:10 pm
Commented on: 201119

Second time that I came across TGU. The first time I couldn't string two together so I quit and decided it was just silly. This time I finally understood proper technique and purpose. They're actually quite fun, but really demanding, even tough I went light on weights. Also, no rower, so:


5 ROUNDS FOR TIME


AMRAP DB SDLHP in 1' | 2 x 7,5 kg DB

Turkish get-ups | 7,5 kg DB (9,5 kg on last round)


28 / 12

30 / 10

32 / 8

31 / 9

30 / 10


SCORE: 31': 28''

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Damien Leroux
November 19th, 2020 at 9:32 pm
Commented on: 201119

Rx : 29'20

cal (29/25/25/22/28)

Turkish get up alternating, start fromthe ground Each rep.

(edited)
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Derek Eason
November 19th, 2020 at 9:05 pm
Commented on: 201119

Rx 24:10

*with a 53lb. Kettlebell


22 calories

22 calories

22 calories

22 calories

24 calories



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Joshua Willing
November 19th, 2020 at 9:02 pm
Commented on: 201119

M39/6’0”/190


scaled to 30 - cal and 35#db

21-9

20-10

20-10

20-10

20-10


22:30


pushing to get 20 cal/rd, shoulda increased the resistance.

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Adnan Ziga
November 19th, 2020 at 8:40 pm
Commented on: 201119

I watched this one video https://youtu.be/GvrQuoGgOeY

and Dave Castro says that Tgu is for warm up and not for programing in WOD..so why now is in.. what's changed?

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Troy Bruun
November 19th, 2020 at 8:34 pm
Commented on: 201119

5rds: 30:47


60sec cal Row 21/23/23/23/23

Turkish Getup (20lbs) 19/17/17/17/17

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Christian Simpson
November 19th, 2020 at 8:25 pm
Commented on: 201119

Started with sc 40# kb on first round, 2-5 used sc 30# kb. Row 25cal/24/22/24/25


38:48 (7:13/7:02/8:16/8:14/8:02)

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Lincoln Kerger
November 19th, 2020 at 8:10 pm
Commented on: 201119

Opted to complete "Joe" - thanks Aaron Lengel for posting. Will do today's WOD another time.

Additionally, seriously crunched for time this morning so had to do 2 sessions to complete.


10 RFT (scaled)

-10 Truster 75#

-10 Bar facing burpees

-10 Pull-ups

-114 single unders

Combined time 36:15


RIP Joe. Your message [in Aaron's post] is heard. Condolences to the Lengel family.

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Charlie Pokorny
November 19th, 2020 at 7:59 pm
Commented on: 201119

30:45 Rx

34 - 6

33 - 7

29 - 11

28 - 12

28 - 12

Went all out on the rows (C2 rower damper on 10)

170206 was 35:23 with 40-lb (and 135 cal / 65 TGU instead of today's 152 cal / 48 TGU)

m/52/5'11"/200#

(edited)
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Edward Bauer
November 19th, 2020 at 7:15 pm
Commented on: 201119

M/41/185/5'9”

As usual, this was way harder than it looked on paper. So I planned Rx and set the timer counting up for 30 minutes.

I completed 4 rounds in 29:07

I rested a while talking to a friend, then finished the last round in 3:45.

So a not quite Rx time of 32:52 with Rower and 50 lb dumbbell.


Breakdown of:

26 Cal + 14 TGU

20 Cal + 20 TGU

20 Cal + 20 TGU

24 Cal + 16 TGU


30 Cal + 10 TGU

(edited)
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Christopher Buchenholz
November 19th, 2020 at 6:48 pm
Commented on: 201119

m/52/5'9" 168


WARMUP:

Jumprope - 200/100/100 double/single single


Complete a 5 minute AMRAP (3) of: 

15 Air Squats

5 Burpees

10 Box Jumps

10 Wall Balls


2 sets of 3/3 TGU no weight

2 sets of 3/3 TGU 8lb kb


WOD:

5 rounds for time of:

Max-calorie row in 60 seconds (sub sumo deadlift high pulls empty bar)

Turkish get-ups 25 lbs


Complete a total of 40 reps (or calories) each round. For example, if you row 25 calories, complete 15 Turkish get-ups that round. If you row 30 calories, complete 10 Turkish get-ups that round.

1- 10/30


Time - 18 minutes


GASSED after 26 TGU in first round - pulled adductor in surgical leg so stopped here. Gonna try this again in a few days. Anyone have any suggestions? I'm thinking Sumo high pulls for 2 or 3 minutes? Lighter weight? This is my first time doing wither of thee exercises

(edited)
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Charlie Pokorny
November 19th, 2020 at 9:49 pm

TGUs are nice but they involve quite a bit of technique.

I would recommend leaving this one behind you for now and working with whatever comes up in the daily WODs.

If you do repeat, I would keep the SDHP to 1 min and lower the weight of TGUs and the total reps too so that you spend 7 minutes max per round.

Enjoy the process!



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Christopher Buchenholz
November 20th, 2020 at 12:16 am

THANK you Charlie!!

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Alex Pettingell
November 19th, 2020 at 6:20 pm
Commented on: 201119

25 lb. TGU


38:48

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Mike K
November 19th, 2020 at 6:12 pm
Commented on: 201119

5 rounds

row

turkish get up no weight


about 20/20 split

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Nicole Deaver
November 19th, 2020 at 5:58 pm
Commented on: 201119

5 Rds

Max SDHP (45#) 60 secs

TGU 25#

28/12

30/10

29/11

30/10

30/10

22:46


TGU were slow!

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Karina Findlay
November 19th, 2020 at 5:56 pm
Commented on: 201119

Changed to AMRAP in 20 min

1 min row 14 cal

8# TGU 16

1 min row 16 cal

10# TGU 14

1 min row 16 cal

10# TGU 14

1 min row 16 cal

12# TGU 14

<1 min row

total cal row 72

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Marius Wagner
November 19th, 2020 at 5:05 pm
Commented on: 201119

20 hours fasted

44 pounds dumbbell

Rower on Resistance 10

24/16

17/23


then changed to 33 pounds dumbbell

22/18

24/16

22/18


~30 minutes



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Michael Arko
November 19th, 2020 at 4:28 pm
Commented on: 201119

18lbs dumbbell get-ups, double-counted* elliptical calories:

24 / 16

21 / 19

22 / 18

22 / 18

24 / 16

32:20


*Actual calories were half. It's virtually impossible for me to book more than 10-12 cal / minute on elliptical. I pushed like crazy and then doubled that score in order to avoid an insurmountable number of get-ups. Still had to scale the weight way-way down for get-up volume.

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Az Native
November 19th, 2020 at 4:12 pm
Commented on: 201119

This sucked, TGU is kryptonite.

scaled to 10 tgu per round at 30lb DB, alternating each rep.

Rows 24,20,23,22,23

26:16

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Joshua Frey
November 19th, 2020 at 3:19 pm
Commented on: 201119

Male 27 163lbs

Row/TGU's @ 40lbs *scaled

Took 44m 13s

*guy stopped ant chatted with me for probly 3 mins, while clock was running lol

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Charles Meyers
November 19th, 2020 at 3:13 pm
Commented on: 201119

5 rounds for time of:

Max-calorie row in 60 seconds

Turkish get-ups no weight just arm

1-22 cal 18 Turk

2-18 cal 22 Turk

3-17 Cal 23 Turk

4-17Cal 23Turk

5-21 Cal 19Turk

43:10

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Randy Crooker
November 19th, 2020 at 2:07 pm
Commented on: 201119

No rower

subbed/scaled

5 rounds for time

Max 53lb SDHP in 60 seconds

30lb DB TGUs


30/10

30/10

30/10

30/10

30/10


23:57

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Joe Conradi
November 19th, 2020 at 11:54 am
Commented on: 201119

Scaled to (45#DB first two sets, 30#DB last 3 sets for TGs):

2x20#DBs SDHP / Turkish getup


41/10, 40/10, 40/14, 40/14, 41/12


21:15

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Daniel Robinson
November 19th, 2020 at 11:47 am
Commented on: 201119


(edited)
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William Laerte
November 19th, 2020 at 10:22 am
Commented on: 201119

M/37/1'79/90kg


Scaled


Rowing, gym in the apartment, my rowing is broken, only counts the paddles

Kb 10kg

38 | 2

32 | 6

34 | 4

32 | 8

31 | 9



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Stacey Thompkins
November 19th, 2020 at 9:37 am
Commented on: 201119

M/46/6'2"/185#


Scaled to 44# KB the rest as rx'd

25/15

25/15

24/16

25/15

25/15


33:35

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Viktor Wachtler
November 19th, 2020 at 8:34 am
Commented on: 201119

Calories on elliptical. 24kg/53lbs kettlebell TGUs

40-0

33-7

32-8

34-6

38-2

Total: 19:00

44/1.78m/73kg


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Levon McGrath
November 19th, 2020 at 6:47 am
Commented on: 201119

15KG Dumbell

Echo Bike for Cals (No rower, Out Of Order)


25 Cals - 25 Reps

17 Cals - 33 Reps

21 Cals - 29 Reps

21 Cals - 29 Reps

23 Cals - 27 Reps


53:48

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Eugenio Gonzalez
November 19th, 2020 at 6:35 am
Commented on: 201119

13:42

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QiHui Xing
November 19th, 2020 at 5:57 am
Commented on: 201119

RX:28'. 22.5KG DB.

:24/16,

:21/19,

:23/17,

:22/18,

:22/18.

https://youtu.be/QtkOVgmgKsU

(edited)
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Paul Knowles
November 19th, 2020 at 4:50 am
Commented on: Creating Community During COVID — Lessons From Cohort CrossFit

Thanks guys. This means a lot to us over here in AUSTRALIA 🙏

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Hamish Mcinerney
November 19th, 2020 at 8:51 am

Good on you Pauly, much love from CrossFit Colossus in Tassie. Stay well brother

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Kyungtaek Kang
November 19th, 2020 at 4:08 am
Commented on: 201119

☆CFHIM 46/93kg 비 많이 왔슴

26/14

24/16

27/13

26/14

25/15

37:38 (DB 22.5kg)

(edited)
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Chris Sinagoga
November 19th, 2020 at 4:01 am
Commented on: 201119

Champions Club Scaling Notes


RANT

Nothing to rant about.


WHAT ABOUT THE MOVEMENTS

Row - a monostructural movement that can be done at a high intensity and be counted easily

TGU - changing orientation in space with a heavy weight emphasizing unilateral loading


WHAT ABOUT THE FORMAT

Boz gives a great explanation. I'd just add that the is what I would call a "gimmick" workout - meaning the format isn't something that you'd have consistently showing up because it makes the emphasis a little more on strategy than movement. But it is a cool curveball to throw in sometimes.


TECHNIQUE SCALE

AMRAP in 20 minutes of:

Row/run 400 meters

20 one-arm dumbbell overhead lunges


CONSISTENCY SCALE

AMRAP in 20 minutes of:

Run 400 meters

*split into teams of two, while one person runs, the other practices TGU on one side (switch arms for each round)


INTENSITY SCALE

As is


MY STUFF

I did 3 rounds with 95-lb. sdhp and a 35-lb. dumbbell then did some basketball stuff instead of the last two rounds.


GENERAL FEAR LEVEL: 7

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John Smith
November 19th, 2020 at 2:21 am
Commented on: Workout Tips

Did I just see a "No rep!" for Boz at 1:31? Don't you have to unpress and roll sideways to return the bell to the floor to complete the rep. I think Martone would agree. Plus maybe you should alternate sides.

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David Smith
November 20th, 2020 at 1:15 am

THis is a good question I’d love to see an answer to, because that would really change the amount of work!

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Aaron Lengel
November 19th, 2020 at 2:00 am
Commented on: 201119

“Joe”

10 Thrusters 95#

10 Bar facing burpees

10 Pull-ups

57 Double unders

(10 rounds)


Joe Lengel Jr., 57, of Toledo, OH, died on November 19, 2012, of a gunshot wound sustained while opening his gym, Crossfit Intensity. Surviving Joe are his wife of 32 years, Karen; sons, Aaron (Kendra) and Matt; daughter, Mary Beth; grandchildren, Aiden, Kolbrin, Kamden, Atley, Avelyn, Koralyn, Aaron II, Layla and Reis. Joe was preceded in death by his grandson Kelan.


"CrossFit is about exploring your personal potential. It’s why people climb mountains. It’s not really about the mountain. It’s about how deep you can travel into your own perceived limits. We all experience transcendence when we move beyond our previous best. I get nervous before a WOD because I know I will come face to face with my own negative internal chatter. “you can’t do it. You’re not good enough. You’re not strong enough. Etc.” I win when I try once again. I win when you win because I’m watching to celebrate your personal triumph. Only those who try get it.

It’s not about CrossFit it’s about that." -Joe Lengel, October 29th 2012

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Charles Meyers
November 19th, 2020 at 5:38 pm

Awesome the spirit of life and character...👍🙏❤️

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Aaron Lengel
November 19th, 2020 at 1:59 am
Commented on: 201119


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