CrossFit | 210519
Wednesday

210519

Workout of the Day

63

50-40-30-20-10 reps for time of:

Kettlebell swings
Sit-ups

♀ 16-kg KB ♂ 24-kg KB

Post time to comments.
Compare to 171124.


Scaling:
Deconditioned athletes should reduce the overall volume and select a load for the kettlebell that allows you to complete the first round in 2-3 sets. Experienced athletes should strive to complete all sets unbroken. If you are unable to complete the set of 50 swings in 3 sets or less while maintaining consistent technique, consider reducing the load for the remainder of the workout.

Beginner Option:
40-30-20-10 reps for time of:
Kettlebell swings
Sit-ups

♀ 8-kg KB ♂ 12-kg KB

Workout Tips

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Comments on 210519

63 Comments

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Sebastian Wieczorek
July 21st, 2021 at 2:13 pm
Commented on: 210519

May 28st, 2021


wu: walk, pvc, KB

skill: KBOHSQ, TGU


wod: 50-40-30-20-10

Russian KBS 20 kg

sit ups

13:18


post: walk, stretching

(edited)
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Nate Gordon
June 22nd, 2021 at 8:54 pm
Commented on: 210519

11:53 unbroken

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Jeff Chalfant
June 9th, 2021 at 8:52 pm
Commented on: 210519

11:35 rx’d. PR no abmat. No warmup. Only the 20 and 10 unbroken this time. Good forearm burn especially with the gymnastics grips. Brent did foundations version: (10:30ish)

5-10-15-20-25

stiff-legged box sit to stands (hip hinge)

ab crunches



179/42/176cm

(edited)
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Jeffrey Howard
June 3rd, 2021 at 10:11 pm
Commented on: 210519

M/25/5'8"/155lb

CrossFit AFK


11:16 - Sc (50lb dumbbell for KB swings)

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Courtney Guthrie
June 3rd, 2021 at 9:46 pm
Commented on: 210519

11:01 s


30-30-30-20-10 KBS

50-40-30-20-10 ab mat sit up


(2017 I did same variation in 16:20)


F/24/5’5/140

CrossFit AFK

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Hank McKibban
June 3rd, 2021 at 5:31 am
Commented on: 210519

11:18 rx


171202 - 11:40 (55# db)

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Morgan Greene
May 31st, 2021 at 5:31 pm
Commented on: 210519

added push-ups to the mix as well: 17:26

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Loris Giuliano Ferrari
May 29th, 2021 at 3:39 pm
Commented on: 210519

Male 51yo 78Kg 181cm

18:17

Rx'd

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Jake Kiddoo
May 28th, 2021 at 1:04 pm
Commented on: 210519

13:43rx

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Mario Cruz
May 27th, 2021 at 11:54 pm
Commented on: 210519

Rx

10:42

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Dan Morris
May 26th, 2021 at 2:57 pm
Commented on: 210519

RX:


19 mins


42 / 6’0 / 195

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Albert Kombe
May 25th, 2021 at 6:13 pm
Commented on: 210519

15:24 Sc

KB Swings 44lbs

Sit-ups

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Leonel Manzilla
May 24th, 2021 at 1:57 am
Commented on: 210519

I only have a 35 lb kb,

50x150= 7500

7500/35 =214 so


64 50 40 30 20 10 kb swing

- 50 40 30 20 10 abs


16:32,

Male 23y 82kg 175cm


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Lindsey Mcknight
May 23rd, 2021 at 9:42 pm
Commented on: 210519

30, F 165# 5’11.

13:08 RX. Coming back from surgery.

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Amanda Lovato
May 23rd, 2021 at 8:30 pm
Commented on: 210519

F - 39 yrs old - 138lb

12:04 RX

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Aaron Brumit
May 23rd, 2021 at 4:44 pm
Commented on: 210519

18:45 rx

russian kb swings

abmat sit-ups.

(edited)
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Ralph Keeley
May 23rd, 2021 at 4:25 am
Commented on: 210519

M/35/6'/175#


12:34 Rx

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Jessica Chalmers
May 22nd, 2021 at 12:13 pm
Commented on: 210519

weight and reps as Rx, Russian swing-- 10:05

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Avraham Kupetz
May 21st, 2021 at 3:35 pm
Commented on: 210519

50-40-30-20-10 reps for time of:

Kettlebell swings

Sit-ups

16.5 kg db

time : 17:25

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Mike Munsee
May 21st, 2021 at 12:14 am
Commented on: 210519

M 50/190/6’

10:20 as rxd.

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James Tucker
May 20th, 2021 at 9:34 pm
Commented on: 210519

Only had a 40lbs kettlebell, so just went as fast as possible with UB everything. Strict situps( no abmat)


7:14

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Jim Rix
May 20th, 2021 at 7:42 pm
Commented on: 210519

17:36, w/ abmat sit-ups


171124: 14:52, no abmat (I think)


58/5'8"/160

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Travis Schwartz
May 20th, 2021 at 6:08 pm
Commented on: 210519

16KG 14:55

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Myles Lance
May 20th, 2021 at 3:53 pm
Commented on: 210519

11:03

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Austin Stowell
May 20th, 2021 at 1:29 pm
Commented on: 210519

1st not scaled workout in awhile!


13:59


Used 55lbs dumbbell for KB Swings

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Damien Leroux
May 20th, 2021 at 6:14 am
Commented on: 210519

Rx’s 12´55 (« strict » sit up no arm swing)


https://youtu.be/4HRnUl9JTDo

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Jade Teasdale
May 20th, 2021 at 2:29 am
Commented on: 210519

10:23 RX! 2nd wod today! Could’ve been faster! UB on kB swings & nearly all SU.

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Sam K
May 19th, 2021 at 11:00 pm
Commented on: 210519

50-40-30-20-10

KB swings, in absence of a KB I used a 45lb plate

Ab mat sit-ups


11:32


M/30s/225lb

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Steve Day
May 19th, 2021 at 10:07 pm
Commented on: 210519

45lb kb


12:44


tried strapping on more weight but that never works for swings

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YooSik Kim
May 19th, 2021 at 9:00 pm
Commented on: 210519

‘Enter the Tiger’


Complete as many reps as possible in

10minute of:

5 strict ring muscle ups

20 pistol alternating

-4R

생일축하한다~ 유식아~

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Joe Conradi
May 19th, 2021 at 8:35 pm
Commented on: 210519

Scaled swings to 45#DB.


8:46

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Coastie Nick
May 19th, 2021 at 8:32 pm
Commented on: 210519

Rx’d

11:00

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Nicole Deaver
May 19th, 2021 at 8:09 pm
Commented on: 210519

14:58 Rx (35# DB)


Compare to: 15:12

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Antonio Alves
May 19th, 2021 at 8:02 pm
Commented on: 210519

Modified / scaled:


50-40-30-20-10 reps for time of:

DB Russian swings | 19 kg DB

Sit-ups (butterfly abmat, unanchored)

SCORE: 21' 05''

--

Sit-ups unbroken, swings less so... Should have scaled the weight a bit more, right from the start, of after the 1st round.

Did neither, so punished myself with 50 additional swings post-WOD.

Still, great workout, as these are 2 movements I really enjoy doing 👍

3 km easy run in the early morning.

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kevin robinson
May 19th, 2021 at 7:52 pm
Commented on: 210519

Male, 49 y/o


18:11 Rx

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Devan Barger
May 19th, 2021 at 7:48 pm
Commented on: 210519

Male - 27 years


40-30-20-10


KB swings with a gallon water jug

Situps (felt more like crunches because of my belly, but still taxed my midline)


25:55


I am ~400 lbs, I sit all day as a programmer and struggle to get in steps and just move while being upright. This workout both felt good and hurt. :D


Soon I will start posting accurate weight amount, once I get a home scale.

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Lincoln Kerger
May 19th, 2021 at 8:44 pm

Well done with the effort and water jug mod Devan, keep at it!

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Steve Day
May 19th, 2021 at 10:09 pm

Nice work!!I like the improv.

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Kerry Hosken
May 20th, 2021 at 4:06 pm

Nice work, keep it up!

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Robert Paterson
May 19th, 2021 at 7:15 pm
Commented on: 210519

Male/45 years

As rx'd

10:19

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Charlie Pokorny
May 19th, 2021 at 7:01 pm
Commented on: 210519

11:40 Rx

Swings unbroken (wasn't sure I could do this)

Unanchored, butterfly abmat sit-ups

m/53/5'11"/200#

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Brian Louchis
May 19th, 2021 at 5:54 pm
Commented on: 210519

Done 6 minutes after completing yesterday's


11:08 with 50 lb dumbbell and russian swings


Compare to 171124: 11:43 Rx

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Chris Sinagoga
May 19th, 2021 at 4:22 pm
Commented on: 210519

Champions Club Scaling Notes


RANT

As I was doing this workout I was thinking about how there was probably a time cap with how fast this WOD could be performed because of the cycle time of sit-ups and swings being set in stone. It also made this workout feel pretty easy. But then I tried something crazy on the round of 20, something I have not done in a few years: I tried to go faster on the swings and sit-ups. The increase in discomfort was immediate and the effort ended up saving me, literally, 7 measly seconds. When you have the technique down on movements, the next thing we add is consistency, and then the next thing we add is intensity. But it's important to keep intensity in mind on the micro scale, not just the macro (aka, the workout as a whole). My set of 50 swings took 1:44. The amount of discomfort it would have cost to make that 1:34 seems disproportionate to the outcome, but it's a great way to challenge your technique. The TL:DR version of this rant is, although it seems obvious, doing the actual reps faster can have a different effect on you as opposed to doing the entire workout faster.


WORKOUT THEMES

Midline stamina challenge with emphasis on both pushing and pulling, though we do want to keep some intensity, otherwise it would be 10-20-30-40-50


MAIN DECISION

Cut ROM or cut raps?


TECHNIQUE SCALE

Same reps, cut ROM to work on the correct movement pattern


CONSISTENCY SCALE

2 rounds for time of:

50 kb swings

50 sit-ups

*keep the full ROM


INTENSITY SCALE

As rx'd, sprint the reps each round and if you die out live with it


INJURY SCALE

Upper body - sub box jump for kb swing

Lower-body - sub dumbbell push press for kb swing


MY STUFF

10:35 as rx'd


GENERAL FEAR LEVEL: 6

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James Gentile
May 19th, 2021 at 3:35 pm
Commented on: 210519

As RXd. 11:11. Didn't stop moving today!

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Erik Dresner
May 19th, 2021 at 3:21 pm
Commented on: 210519

12:27 Rx


KBS: 27-16-7/21-12-7/18-2/20/10

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Stacey Thompkins
May 19th, 2021 at 3:15 pm
Commented on: 210519

M/46/6'2"/180#


Rx'd

13:14...compare to was 12:09 but I have only been doing Russian KB swings for the about the last 2 years

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Eugenio Gonzalez
May 19th, 2021 at 3:05 pm
Commented on: 210519

10:52

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Priscilla Gibbs
May 19th, 2021 at 1:51 pm
Commented on: 210519

10:51

16kg

(edited)
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Christian Simpson
May 19th, 2021 at 1:48 pm
Commented on: 210519

Russian KB swing 50#/⚓ SU...

13:19 (3:34/3:38/3:10/1:43/1:14)

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Lincoln Kerger
May 19th, 2021 at 1:41 pm
Commented on: 210519

Scaled KB swings (American) to 35# DB (heaviest I have)

Straight leg AbMat Sit-ups (unanchored)

12:55


Unbroken on all. Just wasn’t moving all that fast today. Awesome job to all who did this sub-12:00!

(edited)
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Michael Arko
May 19th, 2021 at 1:33 pm
Commented on: 210519

16 kg KB

12:00


All sets were unbroken

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Michael Arko
May 19th, 2021 at 1:33 pm

Abmat/butterfly sit-ups

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R Albers
May 19th, 2021 at 1:17 pm
Commented on: 210519

13:38

50/40/30/20/10

KBS @35# + Ab mat situps

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Kyungtaek Kang
May 19th, 2021 at 12:41 pm
Commented on: 210519

☆CFHIM 14:49 (171127 13:32)

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Charles Meyers
May 19th, 2021 at 12:37 pm
Commented on: 210519

40-30-20-10 reps for time of:

Kettlebell swings

Sit-ups

44 lbs kettlebell swings

10:23

(edited)
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Sam Meixell
May 19th, 2021 at 12:07 pm
Commented on: 210519

50-40-30-20-10 reps in 16:56 of:

Dumbbell swings, 35#

ab mat Sit-ups

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Alex Pettingell
May 19th, 2021 at 11:25 am
Commented on: 210519

16-kg KB: 12:33


M/31/5’11”/140

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Mike Andridge
May 19th, 2021 at 10:43 am
Commented on: 210519

rx

16:11

m/51/175

probably some no reps in there--in between a Russian and American swing

compare to

14:28

w/ 50# DB for kbs, which was awkward

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QiHui Xing
May 19th, 2021 at 10:08 am
Commented on: 210519
(edited)
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Greta Lanzarone
May 19th, 2021 at 9:36 am
Commented on: 210519

13:44 rx woman

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Antoine Lenouvel
May 19th, 2021 at 8:28 am
Commented on: 210519

12'10 Rx

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Gabe Rast
May 19th, 2021 at 7:06 am
Commented on: 210519

13:30 rx

(edited)
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Sin Man Chong
May 19th, 2021 at 6:55 am
Commented on: 210519

Rx 14:16

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