CrossFit | 210224
Wednesday

210224

Workout of the Day

97

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

98 Comments

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Diego Pongeluppe
July 26th, 2021 at 2:50 pm
Commented on: 210224

33age/1,74cm/71kg


22:38 RX

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Nicole Duke
March 24th, 2021 at 9:37 am
Commented on: 210224

18:36 beginner an mat sit ups. Had to use the elliptical bc gym didn’t have tower.

(edited)
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Sin Man Chong
March 18th, 2021 at 8:35 am
Commented on: 210224

Rx 25:26

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Jeff Chalfant
March 17th, 2021 at 8:24 pm
Commented on: 210224

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”

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Morgan Greene
March 16th, 2021 at 12:04 pm
Commented on: 210224

Subbed run and abmat SU: 16:35

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Nate Gordon
March 12th, 2021 at 4:34 pm
Commented on: 210224

21:59

subbed ski erg for rower

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Ralph Keeley
March 9th, 2021 at 1:27 am
Commented on: 210224

M/35/6’/178#


21:38 Rx

(200320: 22:54 Rx)

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Hank McKibban
March 8th, 2021 at 7:12 pm
Commented on: 210224

20:00 (sub 75-45-30 sit-ups)


200320 - 19:00 (sub run/sit-up: 400m/75-800m/45-1600m/30)

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Dryw Hart
March 6th, 2021 at 6:50 am
Commented on: 210224

22:?? rx

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Aaron Brumit
March 3rd, 2021 at 7:19 pm
Commented on: 210224

24:38 rx

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Sascha Mothus
March 2nd, 2021 at 5:02 pm
Commented on: 210224

22:34 rx

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Matt Jones
March 2nd, 2021 at 3:09 am
Commented on: 210224

17:12 rx

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Sam Meixell
March 1st, 2021 at 12:46 pm
Commented on: 210224

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

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matthew rhodes
February 28th, 2021 at 6:51 pm
Commented on: 210224

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

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Troy Bruun
February 28th, 2021 at 12:43 am
Commented on: 210224

Completed 2/24


18:30


to parallel on GHD

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Karina Findlay
February 27th, 2021 at 5:23 pm
Commented on: 210224

Subbed ab mat sit ups

21:40

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Brett Eckles
February 27th, 2021 at 3:39 pm
Commented on: 210224

19:43 Rx


M/27/6’1”/200lbs

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Christopher Voght
February 27th, 2021 at 12:46 pm
Commented on: 210224

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

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Wladiston Paiva
February 27th, 2021 at 4:01 am
Commented on: 210224

situps


19:37


Mirella Miranda

22:53

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Albert Kombe
February 27th, 2021 at 12:34 am
Commented on: 210224

22:51 Int

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Dan Kremer
February 26th, 2021 at 11:31 pm
Commented on: 210224

23:44

Straight Leg Ab Mat Sit Ups

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David Douglas
February 26th, 2021 at 10:54 pm
Commented on: 210224

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

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Dusty Russell
February 26th, 2021 at 10:53 pm
Commented on: 210224

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

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Roger Munger
February 26th, 2021 at 7:32 pm
Commented on: 210224

M/53

rx'd 23:01

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Liina Raidma
February 26th, 2021 at 1:57 pm
Commented on: 210224

21:41 Intermediate (did sit ups hands on the chest)

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James Gentile
February 26th, 2021 at 11:49 am
Commented on: 210224

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.

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Liam Dickson
February 26th, 2021 at 4:18 am
Commented on: 210224

20:17 RX🔥🎉

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Michael Witous
February 26th, 2021 at 12:06 am
Commented on: 210224

M/59 Michigan

1/2 RX Row

GHD 40-30-20

11:10

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Jim Rix
February 26th, 2021 at 12:05 am
Commented on: 210224

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

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Derek Jones
February 26th, 2021 at 12:04 am
Commented on: 210224

workout done 2/25

intermediate

time: lots of. Forgot to set timer

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Glenn Guy
February 25th, 2021 at 10:19 pm
Commented on: 210224

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.

(edited)
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Fabien Deneuville
February 25th, 2021 at 9:19 pm
Commented on: 210224

Did the home version with tube Rower (1 strike = 10m) and sit up on pillow. Did 15’29"

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Erik Dresner
February 25th, 2021 at 8:36 pm
Commented on: 210224

Subbed GHD with regular ab mat sit-ups.


17:21

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Dave DeCoste
February 25th, 2021 at 7:16 pm
Commented on: 210224

18:13 Rx

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Lance Gloyer
February 25th, 2021 at 11:43 am
Commented on: 210224

22:01 RX

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Chin-Sheng Chou
February 25th, 2021 at 10:34 am
Commented on: 210224

RX, 21:47

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Dyon Torrell
February 25th, 2021 at 10:15 am
Commented on: 210224

16:44 RX

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Joris Schulz
February 25th, 2021 at 8:20 am
Commented on: 210224

M56+/ Rx 21:48

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Michael Vasilenko
February 25th, 2021 at 3:27 am
Commented on: 210224

20:38


sit ups

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Byron Hills
February 25th, 2021 at 2:54 am
Commented on: 210224

25:05

GHD to parallel


compare to 22:18 w/decline bench sit-ups

(edited)
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Sam K
February 25th, 2021 at 1:37 am
Commented on: 210224

24:15 Rx


220lb

M 30s

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Dj Kastrup
February 25th, 2021 at 1:33 am
Commented on: 210224

M/35 RX 19:34

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Joshua Willing
February 25th, 2021 at 1:18 am
Commented on: 210224

23:50


GHD were slow going

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Matthew Letarte
February 25th, 2021 at 1:06 am
Commented on: 210224

20:17, intermediate w/ 400m run subbed for ea 500m row

400m run

50 situps

800m run

30 situps

1600m run

20 situps

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Shaun Stapleton
February 25th, 2021 at 12:30 am
Commented on: 210224

Abmat sit ups


18:31

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Lindsay Aspen
February 25th, 2021 at 12:20 am
Commented on: 210224

23:24


No GHD, so made it a bit more challenging by doing sit ups without momentum, holding 25# plate overhead

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Jeffrey Howard
February 25th, 2021 at 12:16 am
Commented on: 210224

M/25/5'8"/155lb

CrossFit AFK


19:20 - Rx

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Hamilton Kipp
February 25th, 2021 at 12:06 am
Commented on: 210224

M:48/170

20:26

subbed anchored and weighted abmat sit ups for ghd - 15# db

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Nolan Girard
February 24th, 2021 at 11:53 pm
Commented on: 210224

Intermediate- Abmat sit ups

22:51

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Jim Rix
February 24th, 2021 at 11:49 pm
Commented on: 210224

Did yesterday’s thruster/run workout. Results there. Ugh.

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Jesse Montagnino
February 24th, 2021 at 11:23 pm
Commented on: 210224

19:42

Scaled

1k assault bike

50 parallel ghd

2k assault bike

30 ghd full

4k assault bike

20 ghd full

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Matthew Pierce
February 24th, 2021 at 11:17 pm
Commented on: 210224

20’15”

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Steve Day
February 24th, 2021 at 10:50 pm
Commented on: 210224

21:36


Compare to: 22:02

(edited)
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Fabian Delaflor
February 24th, 2021 at 10:03 pm
Commented on: 210224

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

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Tom Kay
February 24th, 2021 at 9:46 pm
Commented on: 210224

20:02 with Abmat sit-ups no GHD available

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Coastie Nick
February 24th, 2021 at 9:39 pm
Commented on: 210224

Subbed SDLHP with 50# KB for rows (1 pull per 10m of row).


20:25


200320: 20:42 with same sub

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Nicole Deaver
February 24th, 2021 at 9:29 pm
Commented on: 210224

20:47


Subbed bike & incline sit-ups w/10# ball(no GHD)

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Antonio Alves
February 24th, 2021 at 9:23 pm
Commented on: 210224

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.


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Christian Simpson
February 24th, 2021 at 9:02 pm
Commented on: 210224

03/20/2020: 19:06 with ⚓ sit-ups

Today: 18:05 same scale

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Derek Eason
February 24th, 2021 at 8:57 pm
Commented on: 210224

Rx’d 17:21






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Greg Fairbanks
February 24th, 2021 at 8:45 pm
Commented on: 210224

Beginner Scaled/Modified +

50 SDHP 45#

40 abmat situps

75 SDHP

30 abmat situps

100 SDHP

20 abmat situps


20:10

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Dave DeCoste
February 24th, 2021 at 8:38 pm
Commented on: 210224

11:36 Rx


sorry, meant for yesterday’s workout

(edited)
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Charlie Pokorny
February 24th, 2021 at 8:30 pm
Commented on: 210224

21:48 Rx

200320 was 22:07

160207 was 22:43

m/52/5'11"/200#

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Mike Andridge
February 24th, 2021 at 9:29 pm

Nice work per usual Charlie!









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Charlie Pokorny
February 25th, 2021 at 1:05 am

Thanks Mike!

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Kevin Flowers
February 24th, 2021 at 7:15 pm
Commented on: 210224

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

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Tiago Neves
February 24th, 2021 at 6:38 pm
Commented on: 210224

M/34/78kg

decline bench sit ups instead of GHD

16’42”

all the way from 🇵🇹

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Joe Conradi
February 24th, 2021 at 6:37 pm
Commented on: 210224

Subbed to incline sit-ups, 2x20#DBs SDHP (1 per 10m):


11:56

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Greg Tooke
February 24th, 2021 at 6:23 pm
Commented on: 210224

Scaled to Abmat situps


18:40

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Lincoln Kerger
February 24th, 2021 at 6:23 pm
Commented on: 210224

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 :(

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Eugenio Gonzalez
February 24th, 2021 at 5:51 pm
Commented on: 210224

Did this twice changing the sub for the row which I dont have.


15:54 doing SDHP.

10:04 doing bent over row.

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Tatiana Arteaga
February 24th, 2021 at 5:46 pm
Commented on: 210224

15:05 subbed for bent over row and abmat sit ups

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Samantha Sanchez
February 24th, 2021 at 5:41 pm
Commented on: 210224

Scaled beginner 10:10

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Az Native
February 24th, 2021 at 4:45 pm
Commented on: 210224

21:25, subbed supine leg raises for ghd, just couldn’t invert today. 2000m row was a spirit crusher!

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Mike Andridge
February 24th, 2021 at 5:25 pm

My thoughts exactly about the 2k row!

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Dan Morris
February 24th, 2021 at 3:53 pm
Commented on: 210224

GHD on inflatable:


23:15


splits: 1:51; 4:02; 8:15


42 / 6’0 / 195

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Liz Myers
February 24th, 2021 at 3:34 pm
Commented on: 210224

18:21 RX

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Lincoln Kerger
February 24th, 2021 at 6:23 pm

Well done!

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John Clarke
February 24th, 2021 at 2:42 pm
Commented on: 210224

18:31 - subbed hollow rocks

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Gennjfer Giuntini
February 24th, 2021 at 2:40 pm
Commented on: 210224


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Gennjfer Giuntini
February 24th, 2021 at 2:39 pm
Commented on: 210224

FOR TIME 17’

500 MT RoW

50GHD SIT UP

1000 MT Row

30 GHD SIT UP

2000 MT Row

20 GHD SIT UP

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Charles Meyers
February 24th, 2021 at 2:24 pm
Commented on: 210224

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

(edited)
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Marcus Vinicius Raia Borges Jorge
February 24th, 2021 at 2:24 pm
Commented on: Workout Tips

19'47"

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Randy Hill
February 24th, 2021 at 2:19 pm
Commented on: 210224

Beginner option - 16:55

Second WOD after getting back into the gym. Did yesterday's. I enjoyed today's more than yesterday haha.

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Kyungtaek Kang
February 24th, 2021 at 1:27 pm
Commented on: 210224

☆CFHIM 20:43 (47/93kg)

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Randy Crooker
February 24th, 2021 at 1:04 pm
Commented on: 210224

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

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Kirk Byrd
February 24th, 2021 at 12:20 pm
Commented on: 210224

RX - 21:08

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Sandeep Gadde
February 24th, 2021 at 12:16 pm
Commented on: 210224

20:10 RX

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Mike Andridge
February 24th, 2021 at 11:55 am
Commented on: 210224

row rx

50/30/20 abmat sit ups holding 20# slam ball

24:55

m/51/175

compare to with same scale

22:55

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Daniel Robinson
February 24th, 2021 at 11:01 am
Commented on: 210224

Intermediate Option - 20:13

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Lee Howe
February 24th, 2021 at 9:44 am
Commented on: 210224

17:25 RX

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Lincoln Kerger
February 24th, 2021 at 6:24 pm

Smokin!

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Javier Conde
February 24th, 2021 at 9:28 am
Commented on: 210224

24'38" RX

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Javier Conde
February 24th, 2021 at 9:27 am
Commented on: 210224


(edited)
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QiHui Xing
February 24th, 2021 at 9:19 am
Commented on: 210224

210224:19'46''.https://youtu.be/suS4shBZe7c (unbroken)

200320:21'32''.https://youtu.be/uWWwGKzzuwg


(edited)
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Jeffrey Howard
February 24th, 2021 at 10:11 pm

Awesome job!

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Park Hyunwook
February 24th, 2021 at 7:53 am
Commented on: 210224

M/48/87

Rx'd

22'33"

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Chris Sinagoga
February 24th, 2021 at 2:43 am
Commented on: 210224

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

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