For time:
Row 500 meters
50 GHD sit-ups
Row 1,000 meters
30 GHD sit-ups
Row 2,000 meters
20 GHD sit-ups
Post time to comments.
Compare to 200320.
Scaling:
Avoid the GHD or reduce the reps if you do not have experience with it.
Intermediate Option:
Row 500 meters
50 sit-ups
Row 1,000 meters
30 sit-ups
Row 2,000 meters
20 sit-ups
Beginner Option:
Row 500 meters
30 sit-ups
Row 750 meters
20 sit-ups
Row 1,000 meters
10 sit-ups
Comments on 210224
99 Comments
CFWUx1 (late, tired)
21:10+5min?(50ghd)=26:10?
33age/1,74cm/71kg
22:38 RX
18:36 beginner an mat sit ups. Had to use the elliptical bc gym didn’t have tower.
Rx 25:26
19:51 as rx’d with two hand touch ghd sit-ups. PR. Last time 20:07 with alternating single hand touch ghd sit-ups. Didn’t row as hard on the 2k this time (@8m) but was faster on situps/breaks. Broke at 35/50 and 20/30 to reset the rower and ease the quad burn a bit before rowing. Remembered to use my arms a lot more for the rowing by round 2...
177/41/69”
Subbed run and abmat SU: 16:35
21:59
subbed ski erg for rower
M/35/6’/178#
21:38 Rx
(200320: 22:54 Rx)
20:00 (sub 75-45-30 sit-ups)
200320 - 19:00 (sub run/sit-up: 400m/75-800m/45-1600m/30)
22:?? rx
24:38 rx
22:34 rx
17:12 rx
21:30
Row 500 meters
50 Abmat sit-ups
Row 1,000 meters
30 Abmat sit-ups
Row 2,000 meters
20 Abmat sit-ups
35/M/6’4”/257
500m (1:48)
GHD (15/15/10/10)
1000m (3:53)
GHD (15/15)
2000m (8:14)
GHD (10/10)
28:26
Completed 2/24
18:30
to parallel on GHD
Subbed ab mat sit ups
21:40
19:43 Rx
M/27/6’1”/200lbs
For time:
Row 500 meters
50 Incline sit-ups
Row 1,000 meters
30 incline sit-ups
Row 2,000 meters
20 Incline sit-ups
24:03
situps
19:37
Mirella Miranda
22:53
22:51 Int
23:44
Straight Leg Ab Mat Sit Ups
Completed on 2/26
no rower -sub bentover row with 35lb bar with 1 rep for each 10m on row
50 Bentover row
50 abmat situps
100 BOR
30 abmat situps
200 BOR
20 abmat situps
20:35
34/5’10”/220
scaled
500m row
25 ghd
25 abmat
1000m row
15 ghd
15 abmat
2000m row
11 ghd
9 abmat
21:09
M/53
rx'd 23:01
21:41 Intermediate (did sit ups hands on the chest)
Completed 2/26 a.m. Subbed running for rowing. 500m, 1000m, 1700m. Homemade ghd. The last run was slower than I had hoped.
22:08.
20:17 RX🔥🎉
M/59 Michigan
1/2 RX Row
GHD 40-30-20
11:10
5-5-5-5-5 back squats
195-205-210-210-205#
5-5-5-5-5 bench press
140-145-145-145-140#
Then
500m row
40 GHDs
1000m row
30 GHDs
500m row
20 GHDs
16:57
workout done 2/25
intermediate
time: lots of. Forgot to set timer
AsRX: 25:55
500m: 1:52.1; 1000m: 4:32.1; 2000m: 9:22.3
M/44/5'6"/137lbs ; 256 cals, 141/163 avg/max heart rate
I about fell backwards off the rower on the first pull after the 50 GHD sit-ups.
Don't think I've done a GHD sit-up/rower combo before. Really makes you focus on the rower form when parts of the rowing chain (ex: abs) are taxed.
Did the home version with tube Rower (1 strike = 10m) and sit up on pillow. Did 15’29"
Subbed GHD with regular ab mat sit-ups.
17:21
18:13 Rx
22:01 RX
RX, 21:47
16:44 RX
M56+/ Rx 21:48
20:38
sit ups
25:05
GHD to parallel
compare to 22:18 w/decline bench sit-ups
24:15 Rx
220lb
M 30s
M/35 RX 19:34
23:50
GHD were slow going
20:17, intermediate w/ 400m run subbed for ea 500m row
400m run
50 situps
800m run
30 situps
1600m run
20 situps
Abmat sit ups
18:31
23:24
No GHD, so made it a bit more challenging by doing sit ups without momentum, holding 25# plate overhead
M/25/5'8"/155lb
CrossFit AFK
19:20 - Rx
M:48/170
20:26
subbed anchored and weighted abmat sit ups for ghd - 15# db
Intermediate- Abmat sit ups
22:51
Did yesterday’s thruster/run workout. Results there. Ugh.
19:42
Scaled
1k assault bike
50 parallel ghd
2k assault bike
30 ghd full
4k assault bike
20 ghd full
20’15”
21:36
Compare to: 22:02
50 sdhp with 2X #15DB
50 ah mat sit ups
75 sdhp with 2X #15DB
30 ah mat sit ups
100 sdhp with 2X #15DB
20 ah mat sit ups
17:28
20:02 with Abmat sit-ups no GHD available
Subbed SDLHP with 50# KB for rows (1 pull per 10m of row).
20:25
200320: 20:42 with same sub
20:47
Subbed bike & incline sit-ups w/10# ball(no GHD)
Modified to:
--
For time:
50 DB SDLHP | 2x7,5 kg DB
50 GHD sit-ups from bench
100 DB SDLHP | 2x7,5 kg DB
30 GHD sit-ups from bench
200 DB SDLHP | 2x7,5 kg DB
20 GHD sit-ups from bench
SCORE: 29'12''
--
Two movements I really enjoy doing, so I took my time (also, I'm really slow).
Did some more rounds in the end to hit 400 reps of SDLHP and 150 sit-ups.
Around 4 km easy run in the morning.
03/20/2020: 19:06 with ⚓ sit-ups
Today: 18:05 same scale
Rx’d 17:21
Beginner Scaled/Modified +
50 SDHP 45#
40 abmat situps
75 SDHP
30 abmat situps
100 SDHP
20 abmat situps
20:10
11:36 Rx
sorry, meant for yesterday’s workout
21:48 Rx
200320 was 22:07
160207 was 22:43
m/52/5'11"/200#
Nice work per usual Charlie!
Thanks Mike!
M/55/6’1”/180
For time:
500 m row (1:46)
50 GHD situps (Games std)
1000 m row (3:39)
30 GHD situps (Games std)
2000 m row (7:49)
20 GHD situps (Games std)
Rx (masked): 20:07
M/34/78kg
decline bench sit ups instead of GHD
16’42”
all the way from 🇵🇹
Subbed to incline sit-ups, 2x20#DBs SDHP (1 per 10m):
11:56
Scaled to Abmat situps
18:40
Rx'd(ish) - unbroken
21:07
GHDSUs were slow and steady and I tried pacing myself in the 500 and 1k to preserve some gas for the 2k. Used make-shift garage GHD - bench for pivot point + loaded barbell for anchor. I am able to maintain most of the ROM from a real GHD (at the very least go beyond parallel) and not hit my head on the concrete. I ran instead of row for 200320, but I don't have my time for comparison :(
Did this twice changing the sub for the row which I dont have.
15:54 doing SDHP.
10:04 doing bent over row.
15:05 subbed for bent over row and abmat sit ups
Scaled beginner 10:10
21:25, subbed supine leg raises for ghd, just couldn’t invert today. 2000m row was a spirit crusher!
My thoughts exactly about the 2k row!
GHD on inflatable:
23:15
splits: 1:51; 4:02; 8:15
42 / 6’0 / 195
18:21 RX
Well done!
18:31 - subbed hollow rocks
FOR TIME 17’
500 MT RoW
50GHD SIT UP
1000 MT Row
30 GHD SIT UP
2000 MT Row
20 GHD SIT UP
Scaled:
For time: 16:47
Row 500 meters
30 GHD sit-ups
Row 1,000 meters
20 GHD sit-ups
Row 2,000 meters
10 GHD sit-ups
19'47"
Beginner option - 16:55
Second WOD after getting back into the gym. Did yesterday's. I enjoyed today's more than yesterday haha.
☆CFHIM 20:43 (47/93kg)
16:18
No rower or GHD so subbed/scaled:
400m run
50 weighted sit-ups 25lb DB
800m run
30 weighted sit-ups 25lb DB
1600m run
20 weighted sit-ups 25lb DB
compare to 200320
same scale but with 15lb DB
17:37
RX - 21:08
20:10 RX
row rx
50/30/20 abmat sit ups holding 20# slam ball
24:55
m/51/175
compare to with same scale
22:55
Intermediate Option - 20:13
17:25 RX
Smokin!
24'38" RX
210224:19'46''.https://youtu.be/suS4shBZe7c (unbroken)
200320:21'32''.https://youtu.be/uWWwGKzzuwg
Awesome job!
M/48/87
Rx'd
22'33"
Champions Club Scaling Notes
RANT
Nothing to rant about
WHAT ABOUT THE MOVEMENTS
Row - monostructural movement that is supposed to be really limited by stamina
GHD sit-up - pulling from the hips with an emphasis on midline stability and core-to-extremity
MAIN DECISION
Just a Workout or serve a specific purpose?
TECHNIQUE SCALE
4 rounds, row 500m, 25 GHD sit-ups, cut the ROM on GHD sit-ups. If you don't have a GHD then do kettlebell swings
CONSISTENCY SCALE
As is
INTENSITY SCALE
As is, rest as needed between rounds
INJURY SCALE
For an spine/back injury I might look at ring row/push-up/plank as my three movements and make an AMRAP out of them.
MY STUFF
13:24 technique scale. Checked the box again
GENERAL FEAR LEVEL: 7