CrossFit | 201121
Saturday

201121

Workout of the Day

71

Barbara
5 rounds, each for time, of:

20 pull-ups
30 push-ups
40 sit-ups
50 squats

Rest precisely three minutes between rounds.

Post times to comments.
Compare to 190817.

Workout Tips

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Comments on 201121

72 Comments

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Kury Akin
June 8th, 2021 at 2:32 pm
Commented on: 201121

12:51 wife

15:39 me

Baby Barbara. 10 pull ups, 15 press ups, 20 sit ups, 25 squats


31:23 - 7.11.19

3:43, 4:14, 3:29, 3:40, 4:17.

R1/2 scaled to 15,25,35,45

R3-5 scaled to 10,20,30,40

(edited)
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Christian Simpson
March 2nd, 2021 at 10:22 pm
Commented on: 201121

Finally made this one up...45:54


5:28/6:34/7:16/6:47/7:48

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Manchild Manchild
February 26th, 2021 at 7:25 pm
Commented on: 201121

subbed:


10 pull-ups

10 push-ups on dip machine

10 KTEs

10 squats

90 second rest


15:29

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Cy Azizi
January 7th, 2021 at 3:31 pm
Commented on: 201121

8:08,7:53,9:21,9:09,9:13

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Clint Michael
December 21st, 2020 at 1:52 am
Commented on: 201121

5:27, 6:55, 7:24, 7:30, 7:48

I really hate this WOD.

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Chin-Sheng Chou
December 15th, 2020 at 1:52 am
Commented on: 201121

38:43

3:47/4:55/5:57/6:31/5:33

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Morgan Greene
December 13th, 2020 at 7:26 pm
Commented on: 201121

34:37

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Jeff Chalfant
December 12th, 2020 at 9:11 pm
Commented on: 201121

4:06

4:27

5:09

4:47

4:46


35:15 total rx’d.


Butterfly abmat sit-ups, slow but unbroken.

Last few times I scaled this by 10 reps each exercise. Felt good before each round. All pull-ups unbroken. Pushups are the weak point so I broke from the get-go to preserve my times in later rounds but rounds 4 and 5 pushups were in mostly 2s. Abs felt the most fatigue overall. Barely broke a sweat because I didn’t really push the squat pace until the final round.


178/41/69”

(edited)
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Giuseppe Petrillo
December 1st, 2020 at 10:56 am
Commented on: 201121

4 rounds + 1 rest 27:06

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Courtney Guthrie
November 29th, 2020 at 11:44 pm
Commented on: 201121

13:04 scaled (shoulder dislocation injury)


4 rounds

5 ring rows very slow and controlled

10 push-ups to GHD pads very slow and controlled

15 ab mat sit ups

20 squats


F/24/5’5/140

CrossFit AFK

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Dyon Torrell
November 27th, 2020 at 1:26 pm
Commented on: 201121

24:55 rx


2;09

2;30

2;42

2;29

3;05

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Dyon Torrell
November 27th, 2020 at 1:22 pm
Commented on: 201121

24:55RX


2:09

2:30

2:42

2:29

3:05

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Marcel Ferreira Martins
November 27th, 2020 at 9:20 am
Commented on: 201121

M/39/110kg

45'

5 pull up 15 remada invertida

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Jeffrey Howard
November 27th, 2020 at 1:05 am
Commented on: 201121

M/25/5'8"/160lb

CrossFit AFK


5:26 - 5:56 - 6:36 - 7:02 - 7:32 (44:32 - Rx)

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Antoine Vial
November 25th, 2020 at 3:27 pm
Commented on: 201121

4'38

12'38

21'10

30'09

30'20

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Kyle Earhart
November 24th, 2020 at 11:58 pm
Commented on: 201121

M/34/175lb/5’7”

37:15 total

25:15 work

scaled push ups to elevated on a barbell

rds

4:25/4:57/5:22/4:58/5:55

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Kevin Flowers
November 24th, 2020 at 8:39 pm
Commented on: 201121

M/55/185/6’0”


”Barbara”

5 rounds:

20 butterfly pullups

30 hand-release pushups

40 abmat butterfly situps

50 air squats (below parallel)

3 min rest between rds


19:18 (3:26/3:30/4:01/4:10/4:11)

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Kevin Flowers
November 24th, 2020 at 9:00 pm
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Jade Teasdale
November 24th, 2020 at 4:20 am
Commented on: 201121

38 minutes total RX. 26 minutes of work. Held pace @ around 5 min. rounds. Feet not anchored on SU.

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Jade Teasdale
November 24th, 2020 at 4:26 am

Pull-ups broken up into sets of 5.

Push-Ups 15-10-5

unbroken on su & squats

The squats were the hardest @ the end. Lactic acid must’ve sank into the 🦵🏽s!

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Cor Oz
November 24th, 2020 at 2:20 am
Commented on: 201121

201121


Barbara

5 rounds, each for time, of:

20 pull-ups

30 push-ups

40 sit-ups

50 squats

Rest precisely three minutes between rounds.

Post times to comments.

Compare to 190817.


Goal:

37 minutes (don’t forget the rest periods!)


Actual:

32:40 (no rest after last round)


Subbed:

15

20

30

40

Increase pull-ups by 5 and push-ups by 10 next time


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:

:30 nose hold

5 openers

5 ea shoulder taps

Wall walk aways


SPECIFIC WARM-UP

Pull-ups

5 Passive active hang

5 kip swings

2 kip swings + 1 kipping pull-up

2 kip swings + 2 kipping pull-ups

3 kipping pull-ups


Push-ups

:30 plank

10 Top-half push-ups

10 Bottom-half push-ups

5 push-ups 


Sit-ups

10 crunches

5 negatives

5 sit-ups


Squats

5 squat therapy reps (3-secs down & up)

10 top half squats

10 bottom half squats

5 full squat, pause at bottom


1:00 as many double-unders as possible

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Chris Mugan
November 24th, 2020 at 12:47 am
Commented on: 201121

33:03 RX


Dropped off in the later rounds. Push ups and sit ups slowed!

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Jon Friedland
November 23rd, 2020 at 11:47 pm
Commented on: 201121

10, 20 30, 40.

4.24; 4.08; 4.45; 3.40(?); 3.55


JonNYC

(edited)
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Oscar Saenz
November 23rd, 2020 at 10:56 pm
Commented on: 201121

3 Rnds - 27'39" (w/ rest)

R1 - 6'54"

R2 - 6'05"

R3 - 8'37"

blue band for pull ups

(edited)
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Vanessa Branstetter
November 23rd, 2020 at 10:53 pm
Commented on: 201121

7:18, 8:03, 7:32, 7:59, 8:03 Green band strict pull-ups and ring rows 10/10 otherwise rxd. Total time including rest was 50:55.

(edited)
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James Gentile
November 23rd, 2020 at 4:50 pm
Commented on: 201121

Had to breakup the pull ups every round, can't kip. Everything else was unbroken until the last 2 rounds of push-ups. Anchored my feet on sit-ups rounds 2-5, unsure if that was alright.

Hope I did this right, but my times are really good so wondering if I missed something...


3:15

2:57

3:00

3:15

4:15


That last round was a slog for sure and then felt completely gassed for a good 20 minutes after.

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Myles Lance
November 23rd, 2020 at 12:33 am
Commented on: 201121

4:12

4:44

5:40

6:06

6:57

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Richard Shevak
November 23rd, 2020 at 12:27 am
Commented on: 201121

Barbara - scaled

10 pullups

30 Push-up

40 sit ups (abmat butterfly)

50 air squats


3:50

4:12

4:15

4:50

5:12

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Coastie Nick
November 22nd, 2020 at 9:54 pm
Commented on: 201121

Rx’d


Rx’d

Rd.1: 2:38

Rd. 2: 2:44

Rd. 3: 2:54

Rd. 4: 2:58

Rd. 5: 2:57


PR


Under 3 minutes on all 5 rds


Last times:


Rd.1: 2:46

Rd. 2: 3:01

Rd. 3: 3:13

Rd. 4: 3:31

Rd. 5: 3:43

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Drew YoungeDyke
November 22nd, 2020 at 7:40 pm
Commented on: 201121

4:57-5:27-6:17 (pretty sure I did 5 extra pull-ups on this round) - 4:53-5:34.


M/40/5’8”/190

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Marius Wagner
November 22nd, 2020 at 5:35 pm
Commented on: 201121

In total 30 minutes

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Joshua Willing
November 22nd, 2020 at 5:22 pm
Commented on: 201121

M39/6’0”/190


4:27, 3:57, 4:32, 4:57, 4:52


that last round was a willpower test

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Loris Giuliano Ferrari
November 22nd, 2020 at 5:06 pm
Commented on: 201121

Male 50yo/180cm/78Kg

4:08

4:11

4:24

4:26

4:36

Rx'd

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Michael Arko
November 22nd, 2020 at 3:30 pm
Commented on: 201121

Scaled to jumping pull-ups, toes pegged on sit-ups (no abmat butterflies with such volume)


3:45

3:50

3:59

3:46

3:35 (!!!)

30:55 total time


Despite anchored toes, sit-ups were the slow part: Rds.1-4 unbroken but not fast; Rd.5 fast but broken. Never broke the squats.

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Rika Naruse
November 22nd, 2020 at 7:08 am
Commented on: 201121

*Scaled

10 pull-ups

15 push-ups

20 sit-ups

25 squats

(Rest 1:30)


2:16 2:10 2:25 2:46 2:34

(edited)
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Michael Vasilenko
November 22nd, 2020 at 4:24 am
Commented on: 201121

M 31 5’10” 175


RX

4:13

5:22

6:15

6:24

6:21

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Mario Lovato
November 22nd, 2020 at 2:14 am
Commented on: 201121

RX

3:57

3:39

4:28

5:15

5:23

Age 40 5/11 200 pounds

The pushups were definitely the workout! To me my sit-ups are slow. So that’s where I spent most of my time. 1st two rounds I went unbroken. Rounds 3-5 I broke up the pushups. Looking back I’m definitely thankful for the rest!

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Edward Bauer
November 22nd, 2020 at 2:00 am
Commented on: 201121

M/41/185/5'9”

38:56 Rx


R1 - 5:09

R2 - 5:57

R3 - 5:23

R4 - 5:51

R5 - 4:36

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Az Native
November 22nd, 2020 at 1:02 am
Commented on: 201121

Barbara wrecks me every time, every time. Only did 4 rounds.

4:06,4:48,5:06,5:51

All rounds beat the last 2 times. Always feels like doing 4 Fran’s back to back.

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Antonio Alves
November 21st, 2020 at 11:13 pm
Commented on: 201121

5 ROUNDS, EACH FOR TIME, OF:


20 Australian pull-ups

30 push-ups

40 abmat butterfly sit-ups

50 squats


R1: 7'57''

R2: 7'27''

R3: 7'18''

R4: 6'48''

R8: 8'33''


Still sore from previous days, so took my time. Last round of sit-ups was a real chore.

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Etienne Gilbert
November 21st, 2020 at 10:16 pm
Commented on: 201121

M47/180

4:23

4:48

5:08

5:39

6:02

definitely was a sit-ups work out for me... My last 2 rds were so slow...

total time: 38min

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Derek Schierlmann
November 21st, 2020 at 9:40 pm
Commented on: 201121

Strict pull ups.

4:37

5:03

5:29

5:29

5:50

Those darn pull ups!

M/49/5'9"/156#

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Karina Findlay
November 21st, 2020 at 9:18 pm
Commented on: 201121

Pull ups on barbell with feet on ground

o/w Rx

5:30

4:18

4:26

5:18

4:24

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Charlie Pokorny
November 21st, 2020 at 9:09 pm
Commented on: 201121

3:35 - 4:17 - 4:43 - 4:39 - 4:41 = 33:55 Rx

Unanchored abmat butterfly sit-ups - toughest part for me

m/52/5'11"/200#

(edited)
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Shane Azizi
November 21st, 2020 at 8:44 pm
Commented on: 201121

3:58, 4:11, 6:13, 6:57, 6:28 Rx

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Js Smith
November 21st, 2020 at 8:27 pm
Commented on: 201121

3r done w/ ring rows, incline PU, SU, & squats.  3min rest between rounds.  10:18/8:16/7:56

First round felt horrible but it got better.  Cashed in while still winning.

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Jim Rix
November 21st, 2020 at 7:50 pm
Commented on: 201121

3:57

3:54

3:55

3:58

4:02

Curse that last round! Had to break pull-ups twice, which kicked me over the 4 minute barrier.

Very happy with this, given how spotty my workouts have been over the last few months.


58/5’8”/160

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Js Smith
November 21st, 2020 at 8:29 pm

Nice grouping!

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Hank McKibban
November 21st, 2020 at 7:12 pm
Commented on: 201121

2:54, 3:05, 3:35, 4:08, 4:15 (29:57)


170708 - 3:23, 3:44, 4:02, 4:26, 4:45 (32:25)

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Damien Leroux
November 21st, 2020 at 7:10 pm
Commented on: 201121

rx 38'27.


buterfly pull up

sit up arms tight & btw leg (aka strict)

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John Gormley
November 21st, 2020 at 6:07 pm
Commented on: Workout Tips

Love this workout. Probably my favorite all time.

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Steve Day
November 21st, 2020 at 5:49 pm
Commented on: 201121

30:52 total with rest

3:02

4:10

4:12

3:51

3:37

Strict pullups

Abmat situps

Round 1 was only unbroken round

(edited)
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Charles Meyers
November 21st, 2020 at 5:47 pm
Commented on: 201121

Barbara

5 rounds, each for time, of:

20 pull-ups blue band

30 push-ups RX

40 sit-ups RX

50 squats RX

6:51

6:50

6:20

6:28

7:18

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Mike Andridge
November 21st, 2020 at 5:40 pm
Commented on: 201121

Subbed

Manion--RIP

37:13 @ 95#

compare to 2012 with same scale

44:03

m/50/175

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Christopher Buchenholz
November 21st, 2020 at 5:38 pm
Commented on: 201121

Holy crap. 


M/53/5’9”/168

Newbie to CF.  Did I scale this correctly? Rxed everything except pull-ups at 10 reps. Everything straight sets except pull-ups/pushups by second round.


1 - 4.25

2 - 4.48

3 - 5.25

4 - 4.44

5 - 4.26


WARMUP:


Jumprope: 200/100/100 (both legs/l leg/r leg)


Complete a 5 minute AMRAP of: (2)


20 Double Unders

5 Burpees

20 PVC Pass Throughs 

10 Wall Balls


WOD:


Barbara


5 rounds, each for time, of:


20 pull-ups  (Strict ring pull-ups, scaled to 10)

30 push-ups

40 sit-ups

50 squats


Rest precisely three minutes between rounds.

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Bill Fitzgerald
November 21st, 2020 at 5:15 pm
Commented on: 201121

50:41 total plus rest

did 40 dips in place of pull ups

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Greg Fairbanks
November 21st, 2020 at 5:13 pm
Commented on: 201121

Let's just say I did "half" Barbara. Half reps (mostly as rx'd) and only 1 min rest between rounds.


Around 20 min

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Eugenio Gonzalez
November 21st, 2020 at 4:40 pm
Commented on: 201121

1: 3:30

2: 3:30

3: 3:50

4: 3:45

5: 3:50

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Dave DeCoste
November 21st, 2020 at 4:15 pm
Commented on: 201121

19:49


3:03

3:37

4:20

4:27

4:22

No rest between rounds.

Butterfly sit-ups

This was a pr for me. 21:52 was previous pr with same scale.

(edited)
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Daniel Robinson
November 21st, 2020 at 3:52 pm
Commented on: 201121

6:35

6:20

7:21

9:13

Humbling! Couldn’t finish. Should’ve scaled this one in half.

(edited)
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Katina Thornton
November 21st, 2020 at 3:15 pm
Commented on: 201121

55/F/5’9”/135#

RX

41:45

6:08

5:41

5:51

6:03

6:02

pull ups sets of 5

push ups broke me, but I was determined to work on them.

Maybe should have paid more attention to Chris Sinagoga.

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Nicole Deaver
November 21st, 2020 at 3:05 pm
Commented on: 201121

Rx

4:41

3:51

4:02

3:59

4:16


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Randy Crooker
November 21st, 2020 at 2:48 pm
Commented on: 201121

RX

3:34, 4:35, 5:55, 6:11, 6:32

38:47

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Alex Pettingell
November 21st, 2020 at 2:02 pm
Commented on: 201121

Strict Pull-ups


4:55

5:21

6:10

6:06

6:10

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Lincoln Kerger
November 21st, 2020 at 1:59 pm
Commented on: 201121

Reps unbroken except for pull-ups

4:14

4:04

3:42

3:49

3:57

30:56 overall


This was one of those mornings when training was not on the list of things I wanted to do. I'm glad I didn't pay any mind to that list and just got out there and did it anyway. Cheers to Barbara.

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Mike K
November 21st, 2020 at 1:14 pm
Commented on: 201121

31:41

all unbroken except push-ups

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Viktor Wachtler
November 21st, 2020 at 12:29 pm
Commented on: 201121

Ring pull-ups

3:34

3:16

3:36

3:55

3:48


30:13 compare to was 29:35, but that was in the summer...

44/1.78m/73kg

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William Laerte
November 21st, 2020 at 12:22 pm
Commented on: 201121

M/37/1.80/90


Scaled


Pull Ups Strict 10

Push-Ups 15

Sit-up 20

Squat 25


4'04

4'08

7'01

5'09

4'59



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Joe Conradi
November 21st, 2020 at 12:22 pm
Commented on: 201121

(with strict pull-ups)

3:34

3:57

4:02

4:25

4:20

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QiHui Xing
November 21st, 2020 at 6:13 am
Commented on: 201121

RX:36'40''.

1R: 3'36'',

2R: 4'19'',

3R: 5'21'',

4R: 5'44'',

5R: 5'50''.

https://youtu.be/RTCcjkIB8UA

(edited)
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Chris Sinagoga
November 21st, 2020 at 3:44 am
Commented on: 201121

Champions Club Scaling Notes


RANT

I know Mel will disagree with me on the general fear level, but just a little explanation. Almost any time there's a built-in rest I give the thing an extra bump on the scale. This one is particularly evil because of how it teases us with stamina by going to what would be the limits of our muscular tolerance before switching muscle groups. By the end it feels like you ran an all-out 800. Interestingly it's designed to be a 1:1 work/rest ratio - which is usually done at a pace slower than a sprint. But if you think about it with squats for example, you are getting the 3-minute rest plus the time it takes to do pull-ups, push-ups, and sit-ups on the next round. So your entire body is suffering but by that time you have enough juice in the legs to bang out another set if you are willing to go to that place. And in this workout, speed through the movements is more important than speed in the transition. So why not a 10 then? Because there will be a point for most people around round 4 where the stamina demand will be too much and at least one movement will have to be broken up. For me it's sit-ups, for a lot of people it's push-ups (like James talks about in the video). But that is what would stop it from being a 10 like, say, the 400m run/clean and jerk/rest thing from the Summer. 9 is still puke-inducing. 10 is something that gives us the opportunity to test the absolute limits of our mental and physical tolerance. If this one is in your wheelhouse, though, then watch out.


WHAT ABOUT THE MOVEMENTS

Pull-up - pulling from overhead using the entire body

Push-up - pushing at midrange

Sit-up - changing orientation in space and exaggerating pulling from the hips

Squat - real life Whack-a-Mole imitation if you were the mole instead of the 7 year old with a hammer


WHAT ABOUT THE FORMAT

A testing workout that emphasizes stamina by playing around with rest.


TECHNIQUE SCALE

5 rounds

1:00 kipping pull-ups to limited ROM

1:00 push-ups

1:00 hollow rocks

1:00 squats


CONSISTENCY SCALE

As is, if the time slows down then so be it


INTENSITY SCALE

Adjust the reps - probably push-ups or sit-ups. Do your first round as fast as possible. Any deviation on the next rounds more than 10 seconds and your workout is done.


MY STUFF

Did this as a partner workout, one partner doing the first two exercises, then the next partner doing the first two exercises, etc. for 5 rounds. We did Ricky Reps on everything except squats. Pull-ups were always 20 for me, push-ups and sit-ups were anywhere from 7-10 less than the number. Our total time was 34:23. I was feeling miserable for about 20 minutes after.


GENERAL FEAR LEVEL: 9

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Az Native
November 22nd, 2020 at 1:05 am

Agreed on the fear level. After almost 15 years of CF, Barbara is my all time nemesis. Built in rest scares me...

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