CrossFit | 201227
Sunday

201227

Workout of the Day

68

For time:

60 sit-ups
50 toes-to-bars
40 GHD sit-ups
30 pull-ups
20 strict pull-ups
10 bar muscle-ups

Post time to comments.
Compare to 171022.

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Comments on 201227

70 Comments

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Manchild Manchild
February 21st, 2021 at 5:07 pm
Commented on: 201227

did 1/2, and subbed:


pull-ups

toes-to-bar

KTEs

burpees

strict pull-ups

weighted pull-ups, 25#


11:05

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Hendrik Bünzen
February 16th, 2021 at 11:11 am
Commented on: 201227

14:55 rx’d

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Clint Michael
February 6th, 2021 at 4:42 pm
Commented on: 201227

35:11

Couldn't even get 1 muscle-up. Subbed 30 pull-ups and 30 dips.

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Cy Azizi
February 1st, 2021 at 3:04 pm
Commented on: 201227

24:43. 40 straight leg raises for ghd, first 7 muscleups jumping

(edited)
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Jeff Chalfant
January 17th, 2021 at 9:57 pm
Commented on: 201227

14:59 as rxd: butterfly abmat sit-ups, two hand touch ghd sit-ups for most of them, took 4 sets. Pull-ups 10-8-6-6, strict pull-ups overhand grip and mostly sets of 2, Bar muscleups broken 3-3-2-2...tough! Sets of 4-8 reps on toes to bars, which were the hardest part.


compare to was:

11:59

40 situp

30 Ttb

20 ghd sit-ups full rom

20 pull-ups

10 strict pull-ups

5 strict ring muscleups


175/41/69”

(edited)
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Morgan Greene
January 15th, 2021 at 10:51 pm
Commented on: 201227

Abmat SU for GHDs and ring MU for bar MU: 20:00

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Ralph Keeley
January 10th, 2021 at 12:59 am
Commented on: 201227

M/34/6’/175#


Finished just shy of 30:00. Completed the last GHD sit-ups at the 16:00 mark; finished the last strict pull-up at the 21:00 mark. After four muscle-up attempts I decided to call it. A few minutes later I gave it another go, got the first muscle-up and was able to finish.

(edited)
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Dan Kremer
January 8th, 2021 at 11:33 pm
Commented on: 201227

24:56

Straight leg Ab Mat Sit Ups

10 Bar Muscle Up attempts

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Leonardo Silva
January 8th, 2021 at 11:02 pm
Commented on: 201227

15:00

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Oscar Rodriguez
January 6th, 2021 at 10:40 am
Commented on: 201227

Very hard one. The T2B after the sit-ups are very difficult. Same for the strict pull-ups after the pull-ups. It took me more than I expected. 17'58''

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Oscar Rodriguez
January 6th, 2021 at 10:39 am
Commented on: Workout Tips

Very hard one. The T2B after the sit-ups are very difficult. Same for the strict pull-ups after the pull-ups. It took me more than I expected. 17'58''.

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James Gentile
January 2nd, 2021 at 4:46 pm
Commented on: 201227

16:19


Garage made GHD with plate stack.

Subbed CTB for MU.


A lot of breaking things up on all pulls.

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Giuseppe Petrillo
January 1st, 2021 at 10:37 am
Commented on: 201227

18:28

sub ghd W weighted sit ups 10 kg

sub mu W weighted pull ups 10 kg

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Chin-Sheng Chou
January 1st, 2021 at 7:18 am
Commented on: 201227

RX, 17:29

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Yevhenii Kyrylenko
December 30th, 2020 at 10:28 pm
Commented on: 201227

19:26 Rx

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Sin Man Chong
December 30th, 2020 at 4:39 pm
Commented on: 201227

Rx 25:12

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Lindsey Boyle
December 30th, 2020 at 3:56 pm
Commented on: 201227

First workout back...

28 minutes.


I'm still sore 4 days later.

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Guston Rankin
December 30th, 2020 at 11:27 am
Commented on: 201227

13:53

Chest to Bar for Pull-Ups

I realized at 40 reps of 60 sit-ups that this was going to be way tougher than expected. Still, so fun to chase the burn.


Sit-ups paced throughout

Toes to bar as sets of 5

GHD started with big set of 16, then sets of 8 to finish.

Kipping c2b as sets of 5

Strict c2b as singles

BMU as 6/4


33yo

M

3plus years in CF

80kg BW

178cm


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Jeffrey Howard
December 30th, 2020 at 12:41 am
Commented on: 201227

M/25/5'8"/160lb

CrossFit AFK


17:20 - Sc (Leg Assisted Bar Muscle-ups)


18:41 -Sc on 171022 (V-ups subbed for GHD Sit-ups, K2E, Jumping Bar Muscle-ups scales)

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Hank McKibban
December 29th, 2020 at 7:27 pm
Commented on: 201227

23:23 rx

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Erica McLean
December 29th, 2020 at 6:18 pm
Commented on: 201227

Subbed to ring rows and dips for the m/u

Two goals today: chip away and not tear.

22:15

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Christopher Buchenholz
December 29th, 2020 at 5:09 pm
Commented on: 201227

M/53/5’9”/168, new to CF

 

TECHNIQUE SCALE

Cut the reps in half and do 2 rounds. Cut range of motion if needed to keep the rhythm of the movement.

 

Two rounds for time: 25:31

30 sit-ups

25 toes-to-bars

20 extension sit-ups with feet anchored, sitting on Med ball

15 ring pull-ups

10 strict ring pull-ups

5 ring jump muscle-ups https://gmb.io/muscle-up/


NOTES:


No jump rope in warm up bc of heel pain.  Everything straight - except t2b and pull-ups.  Not sure what the difference is between regular and strict pull-ups.  I don’t really know how to kip - if that’s the difference

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Damien Leroux
December 29th, 2020 at 5:05 pm
Commented on: 201227

Rx : 13'10 (mistake 71sit up)


https://youtu.be/h49kNlG4IiU

(edited)
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Jennifer Langeliers
December 29th, 2020 at 1:16 am
Commented on: 201227

So many subs. Anything from the bar I could only do at sets of 5.


60 sit ups

50 laying down T2B

40 hanging knee ups

30 jumping pull ups

20 pull ups from knees

10 ring row to press up (I just kind of made that up)


16:43

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Courtney Guthrie
December 28th, 2020 at 10:31 pm
Commented on: 201227

12:26 scaled

(last time 15:17 almost same scales)


60 sit up

50 laying T2B (last time did “almost” K2E but can’t today due to shoulder dislocation injury)

40 V ups

30 bar rows

20 more bar rows (slightly harder)

10 jump-assisted bar MU (barbell on yoke)


F/24/5’5/140

CrossFit AFK

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Jason D. Martin
December 28th, 2020 at 9:32 pm
Commented on: 201227

M/45/185 18:06 Rx (ring muscle ups)

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Myles Lance
December 28th, 2020 at 8:14 pm
Commented on: 201227

48:38

Bar muscle-up negatives

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Christian Simpson
December 28th, 2020 at 8:01 pm
Commented on: 201227

1st time doing t2b... usually sub to k2e on door jam bar. They were slow. Decided to do as rx instead of scaling except bar MU. Did jumping bar MU on the 6' bar.


37:04

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Erik Dresner
December 28th, 2020 at 6:13 pm
Commented on: 201227

I’m too tall for kipping in my garage, so I modified to:


60 sit ups

50 strict TTB

40 weighted sit ups 50#

30 ring row

20 strict pull up

10 strict ring dip


17:04


in hindsight, I wonder if I should have put the dips in the set of 20 or 30 instead of 10.

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Matthew Soltys
December 28th, 2020 at 6:01 pm
Commented on: 201227

Had to get creative as I did not have the equipment or strength to do some of these movements.


60 sit ups

50 air squats

40 Superman / Back extensions

30 push press 45 lbs

20 currels

10 push-ups


did not get a time as I got paged during my workout.


6 day .com.

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matthew rhodes
December 28th, 2020 at 5:15 pm
Commented on: 201227

M/35/6’4”/270 lbs


29:58


*Strict Pull-ups with blue band

*Muscle ups (substitute 1 pull up + 1 barbell dip)


Haven’t worked out since July, gained 30+lbs, poor eating habits, humbled, in need of some accountability.

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Jennifer Langeliers
December 29th, 2020 at 12:20 am

You got this Matthew! Way to get started.

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Brett Eckles
December 28th, 2020 at 2:53 pm
Commented on: 201227

18:56 Rx


Toes to Bar were the slowest part for me


and today is my birthday! 28 years young


M/28/6’1”/195

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Meng-Hsiu Chan
December 28th, 2020 at 12:11 pm
Commented on: 201227

Definitely underestimated the workout. Core was crushed 10 TTB in.


Rx: 19:56

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Joshua Willing
December 28th, 2020 at 6:20 am
Commented on: 201227

M39/6’0”/190


21:30*


*got to the muscle ups at 15:00. Struggled through those strict pull-ups then spent 5 minutes attempting muscleups but no juice left. Gave up and did 5 rope climbs and called it a day. Cheers.

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Damien Hickman
December 28th, 2020 at 5:44 am
Commented on: 201227

M/49/74kg

Rx 24.00

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Kirk Byrd
December 28th, 2020 at 4:41 am
Commented on: 201227

M/39/5’10”/200

RX - 21:55

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Lincoln Kerger
December 28th, 2020 at 4:39 am
Commented on: 201227

Slow on everything today.

Subbed 10 jumping C2B Pull-ups and dips for MUs.

Otherwise Rx'd

23:42

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Nicole Deaver
December 28th, 2020 at 2:06 am
Commented on: 201227

60 sit ups

50 T2B/few knee raises

40 incline sit ups (no GHD)

30 pull-ups

20  strict pull-ups

10 ring rows

10 dips

15:38


Compare to: 15:57

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sandy francisco duran perez
December 28th, 2020 at 1:59 am
Commented on: 201227

SUNDAY

201227

*Workout of the Day*

For time:


60 sit-ups

50 toes-to-bars

40 GHD sit-ups

30 pull-ups

20 strict pull-ups

10 bar muscle-ups

__________________

Time;- 17:30 min

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David Rochon
December 28th, 2020 at 1:13 am
Commented on: 201227

12:51Rx

Damn, that was tough. Going into the toes to bar after the situps were soul crushing. Same for the bar muscle ups after the strict pull ups. Strict pull ups and bar MU were all singles haha. Great workout!!!

My did Rx in 17:26

We did this at CrossFit Pyro

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Jade Teasdale
December 27th, 2020 at 11:01 pm
Commented on: 201227

19:27 RX

Outside in the snow/slush on a stainless steel bar. Could definitely go faster with a better grip. Loved this workout!

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Erica McLean
December 29th, 2020 at 6:39 pm

Awesome! 👊

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Troy Bruun
December 27th, 2020 at 10:33 pm
Commented on: 201227

11:53


60 Abmat Sit-ups

50 Knees to Elbows

40 GHD Sit-ups (parallel)

30 Banded Pullups

20 Strict Pullups

10 Ring Rows & Dips

arms felt like dead weight after

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Jeffery Powell
December 27th, 2020 at 10:28 pm
Commented on: 201227

Cut the workout in half. Did assisted strict pullups, and kipping pullups to replace muscle ups 27.09

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Kevin Flowers
December 27th, 2020 at 10:13 pm
Commented on: 201227

M/55/6’0”/185


60 situps (butterfly abmat)

50 T2B

40 GHD situps

30 butterfly pullups

20 strict pullups

10 bar MU


Rx 17:15


the 10 BMUs took almost 5 min; so many fails!

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Coastie Nick
December 27th, 2020 at 9:49 pm
Commented on: 201227

Rx’d

16:24 (PR)


171022: Rx’d 24:00

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Antonio Alves
December 27th, 2020 at 9:37 pm
Commented on: 201227

Heavily modified:


For time:

60 AbMat sit-ups

50 hanging knee tucks

40 GHD sit-ups from bench

30 dual dumbbell Pendley rows | 2x 12,5 kg DB

20 inverted rows

10 seated pull-ups + 10 chair dips, elevated feet


SCORE: 27' 03''


Despite all the modifications, a core and grip killer.

30 km bike ride in the morning.

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Charlie Pokorny
December 27th, 2020 at 8:51 pm
Commented on: 201227

18:15

Ring MU instead of Bar MU

Diabolically compounding!

m/52/5'11"/200#

(edited)
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Ben Bradley
December 27th, 2020 at 8:03 pm
Commented on: 201227

17:59

I don't have a GHD in the garage gym, so I used the dumbbells to lock the feet and rotated over the wall ball.

Also did ab-mat sit ups.

Rest was RX

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Darin Smith
December 27th, 2020 at 7:52 pm
Commented on: 201227

26'.00.69"

ab-mat sit-ups for GHD

30lbs band for MU

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Joe Conradi
December 27th, 2020 at 7:48 pm
Commented on: 201227

Subs:

toes-to-dumbbell for toes-to-bar

incline sit-ups for GHD

30# weighted dips/pull-ups for MUs


12:36

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David Williams
December 27th, 2020 at 7:00 pm
Commented on: 201227

M/37/175lb/5’7”


subs:

1 for 1 sit-ups for GHD (no ghd)

2 pull ups and 2 dips for each bar MU


24:40

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Sam Meixell
December 27th, 2020 at 6:16 pm
Commented on: 201227

8:32 of

30 sit-ups

25 Hanging knee raises

20 GHD sit-ups

15 pull-ups

10 Ring rows

5 muscle-up transitions

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Jim Rix
December 27th, 2020 at 6:13 pm
Commented on: 201227

Subbed/scaled to:

60 sit-ups

15 TTB/35 KTE, arms in straps

40 GHD sit-ups

30 pull-ups

20 hand release push-ups

10 ring dips

16:20

Now I see why I did a different workout last time this was programmed! Ouch!

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Randy Crooker
December 27th, 2020 at 5:22 pm
Commented on: 201227

Subbed/scaled:

40 dumbbell weighted sit-ups 30lbs for GHD

10 light band assist bar muscle ups

All else Rx

Made 3 attempts at bar muscle ups without the band before scaling.


21:32

(edited)
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Charles Meyers
December 27th, 2020 at 4:36 pm
Commented on: 201227

For time:

60 sit-ups ab mat 3:37

50 toes-to-bars scaled knees raises 6:44

40 GHD sit-ups RX 11:48

30 pull-ups jumping 16:17

20 strict pull-ups band 21:37

10 bar muscle-ups jumping from box 23:49

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Mike Kohler
December 27th, 2020 at 4:17 pm
Commented on: 201227

60 Ab mat

50 T2B

40 GHDSU

30 inverted rows

20 strict pull up

10 bar MU

time: 26:50

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Shaun Stapleton
December 27th, 2020 at 4:09 pm
Commented on: 201227

60 abmat sit ups

50 T2B

40 straight let abmat sit ups

30 PU’s

20 strict PU’s

10 bar MU’s


18:36


36/195/5’9/M

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Steve Day
December 27th, 2020 at 3:38 pm
Commented on: 201227

Lots of weakness for me here...

Scaled to:

60 abmat situps

25 TTB

20 GHD SU

15 kipping pullups

10 strict pullups

10 jumping MU

11:55

Will probably to another round of this later as practice. My endurance on midline & pullups sucks. Plus anything involving a kip.

(edited)
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Mike K
December 27th, 2020 at 2:53 pm
Commented on: 201227

60 sit-ups

50 leg raises

40 sit-ups

30 pull-ups

20 pull-ups

10 dips

12:19

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John Clarke
December 27th, 2020 at 2:47 pm
Commented on: 201227

60 situps

30 strict pull-up

50 candlesticks

20 strict pull-up

40 hollow rock

10 strict pull-up


11:32

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Michael Arko
December 27th, 2020 at 1:52 pm
Commented on: 201227

Scaled 10 MUs = 10 ring rows + 10 ring dips (othewise Rx)

18:41


Wow, I was a mess. 60 sit-ups were a breeze but after that, with midline "used up", everything else was TRASH. Ouch.

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Martin Irwin
December 27th, 2020 at 1:32 pm
Commented on: 201227

60 sit ups

50 v-sits

40 GHD

30 strict pull ups

20 chin ups

10 ring rows

10 narrow push ups


19.24

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marcus mcclain
December 27th, 2020 at 12:48 pm
Commented on: 201227

Never struggled with Bar Muscle Ups but guess that’s just 2020 for you...18:06 Rx/M/43/Germany

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Chris Sinagoga
December 27th, 2020 at 7:52 pm

I feel you my man! I don't know why but they weren't happening for me either.

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Wladiston Paiva
December 27th, 2020 at 11:30 am
Commented on: 201227

For time: 23m


60 sit-ups

50 high knees

40 GHD sit-ups

30 pull-ups

20 strict pull-ups

10 dips

-


Mirella

For time: 23m


60 sit-ups

50 high knees

40 GHD sit-ups

30 pull-ups

20 strict pull-ups

10 bar muscle-ups scale

(edited)
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QiHui Xing
December 27th, 2020 at 6:28 am
Commented on: 201227
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Chris Sinagoga
December 27th, 2020 at 2:49 am
Commented on: 201227

Champions Club Scaling Notes


RANT

Nothing to rant about


WHAT ABOUT THE MOVEMENTS

Sit-up - changing orientation emphasizing pulling from the hips

Toes to bar - pulling from the hips, with an emphasis on tension from overhead

GHD sit-up - pulling from the hips with an emphasis on core-to-extremity

Pull-up - pilling from overhead with skill (core-to-extremity)

Strict pull-up - pulling from overhead with an emphasis on strength (no other moving parts)

Bar muscle-up - clearing an obstacle with an emphasis on pulling from the shoulders


WHAT ABOUT THE FORMAT

Rory does a great job of explaining it


TECHNIQUE SCALE

Cut the reps in half and do 2 rounds, lose the timer. Cut range of motion if needed to keep the rhythm of the movement.


CONSISTENCY SCALE

As is


INTENSITY SCALE

Two thoughts here. If you want to keep the integrity of the movement order, do each exercise for time, rest as needed between. Otherwise you could mix the last three movements in between the first three. 60 Sit-up, 30 pull-up, 50 toes-to-bar, 20 strict pull-up, 40 GHD sit-up, 10 bar muscle-up


MY STUFF

22:42. I was at like 12 minutes and some change going into the bar muscle-ups and for whatever reason I could not do them for the life of me. Ended up finally getting singles mixed in with a set of two here and there.


GENERAL FEAR LEVEL: 4. Limited a to by stamina unless scaled for most people.

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Katina Thornton
December 27th, 2020 at 2:18 am
Commented on: The Case for Keto — Exclusive Preview #2

Death is inevitable, yet most would like to get to it as healthy as possible. Why? Because it feels better. If only there was agreement on what that looked like. Maybe genomic medicine will be the answer? Maybe there isn't a one size fits all eating prescription and each of us has to tailor our diet to our specific genetic profile. It seems plausible.

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