CrossFit | 210523


Workout of the Day


21-18-15-12-9-6-3 reps for time of:

Echo Bike (calories)

Post time to comments.
Compare to 180416.

This couplet pairs a high-skill, explosive, and frequently frustrating movement with mindless suffering. Pick a modification for the triple-unders that is doable yet still challenging. Try to maintain intensity on the bike while composing yourself for the next round.

Intermediate Option:
21-18-15-12-9-6-3 reps for time of:
Double-unders *
Bike (calories)

*Use the worst jump rope you can find or even an old piece of rope to make these more difficult than normal.

Beginner Option:
For time:
45 single-unders
15-cal. bike
36 single-unders
12-cal. bike
27 single-unders
9-cal. bike
18 single-unders
6-cal. bike
9 single-unders
3-cal. bike

Sugar and Cancer: An Excerpt From Ravenous


“'Too much sugar' might be the simplest explanation for the many obesity-linked cancers, but it is not a simple explanation. It is an idea built upon more than a century of science," Sam Apple explains in this excerpt from Ravenous: Otto Warburg, the Nazis, and the Search for the Cancer-Diet Connection. Here, Apple highlights key moments in that century of science, focusing specifically on how sugar and other rapidly digested carbohydrates spike insulin and insulin, in turn, "activates the pathways linked to cancer."

Read MoreSugar and Cancer: An Excerpt From Ravenous

Comments on 210523


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Sebastian Wieczorek
July 21st, 2021 at 2:26 pm
Commented on: 210523

June 5th, 2021

wu: walk, pvc

skill: jump rope

wod: 20-16-12-8-4

cal ass bike

triple under attempts



post: walk, stretching

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Matthew Aukstikalnes
June 16th, 2021 at 5:40 pm
Commented on: 210523

10:10, rowing cals and 28-24-20-16-12-8-4 Heavy Rope DU

vs 8:48 using a similar sub. Dubs weren't my friend this time!

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Jeff Chalfant
June 14th, 2021 at 12:42 am
Commented on: 210523

12:53 scaled the same as last time (Pr by 50 seconds)

24-21-18-15-12-9-6 rowing calories on damper 1 and 30 plus s/m except when I forgot briefly.

same number of double unders with an old shitty 5/8” nylon rope (folded rope for “handles”)


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Jeffrey Howard
June 5th, 2021 at 9:49 pm
Commented on: 210523


CrossFit AFK

12:10 - Rx

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Mario Cruz
June 2nd, 2021 at 12:21 am
Commented on: 210523

AMRAP 21:00


Triples and echo bike

complete 1 round

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Morgan Greene
June 1st, 2021 at 7:35 pm
Commented on: 210523

Subbed run for bike, triple unders look more like big jump DU, but it’s a work in progress: 20:31

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Richard Feinman
June 1st, 2021 at 2:02 pm
Commented on: Sugar and Cancer: An Excerpt From Ravenous

I look forward to reading this. Even most of us working in the field are not sure what is true, what is conjecture and what is just the rationale in our grant application. It is common to read (or write) that one can’t say “cancer.” Even a single tumor in a single organ may have several cancerous cells. And they may interact. 

An additional complication may be the role of sugar. The excerpt begins with an appropriate disclaimer “Sugar is not the entire story of insulin resistance. Any carbohydrate that is rapidly digested…will also spike glucose and insulin levels.”  Understanding the cancer-diet connection requires awareness of how sugar is an easy target and that that has allowed traditional medicine to avoid facing the benefits of overall carbohydrate restriction. The circumspection doesn’t last long: “ nothing appears to drive the first stages of the process quite like refined sugar. Drinking sugar—in soda or fruit juice—is thought to be worst of all.” Given that any sugar, that is, sucrose, is not nearly as effective at spiking glucose and insulin levels suggests that this is likely an exaggeration. Precision of language is important. While Cantley’s experiment with high fructose corn syrup in mice (Science (2019) 363): 1345–1349) is elegant and compelling, I don’t think we can easily generalize. And the diabetes connection is fundamental in metabolic theories of cancer. Despite Richard Johnson’s impressive work in bringing out unique aspects of fructose metabolism he agrees that, in diabetes, glucose is more important than fructose (personal communication). It is likely premature to follow Gary Taubes’s idea that “sugar can be thought of as ‘a primary cause’ of cancer.” The risk is that it will perpetuate the medical tradition of downplaying the importance of low-carbohydrate and ketogenic diets which has been, in my view, so stultifying in nutritional science. Sugar, that is, sucrose or HFCS, is a carbohydrate. Carbohydrate is what is left after Occam’s razor. 

So, I expect to learn from this book but I hope there is been adequate attention to dangers in tackling a controversial subject.

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Aaron Brumit
May 29th, 2021 at 5:22 pm
Commented on: 210523

Practiced triples and was able to string 2 together a few times. Went with doubles in the workout though.

21-18-15-12-9-6-3 reps for time of:

Double-unders x2

Stationary bike (calories)

I doubled the doubler under reps, so 42-36-30-etc, on carpet with no shoes.

Stationary bike was clip-in only. About 2-3 minutes were spent putting shoes on during transitions.


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Kris Sienkiewicz
May 27th, 2021 at 12:05 pm
Commented on: 210523

Rx 15:07


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Jack Ray
May 26th, 2021 at 10:50 pm
Commented on: 210523


Spent about 3 minutes trying triples. They never came.

assault air bike.

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Dan Morris
May 26th, 2021 at 2:36 pm
Commented on: 210523

Scaled to double-unders; rotated bike and row:


42 / 6’0 / 195

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Matthew Letarte
May 26th, 2021 at 2:35 pm
Commented on: 210523

21-18-15-12-9-6-3 reps for time of:


Air Squats



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Sam Meixell
May 26th, 2021 at 11:52 am
Commented on: 210523

21-18-15-12-9-6-3 reps in 19:08 of:


Row (calories)

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Joseph Apap
May 25th, 2021 at 8:59 pm
Commented on: 210523

Beginner sub’d row for bike


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Michael Arko
May 25th, 2021 at 5:14 pm
Commented on: 210523

Did this today, Tuesday 5/25 (rest day).

Subbed: 21-18-15-12-9-6-3 of

double-unders with a horrible, too-long, black rubber jump rope



I started to figure out the DUs late in the round of 15. Early rounds I did maybe 1 or 2 at a time; later rounds up to 6 or 7 consecutive. I had to learn to jump REALLY high and REALLY straight, and then I could get a few in a row with that horrible rope that's better suited to hanging than jumping.

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John Clarke
May 25th, 2021 at 12:46 pm
Commented on: 210523

Double Unders

Row (Calories)


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Diego Rivear
May 25th, 2021 at 10:55 am
Commented on: 210523



27:30 Rx

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Thomas Eichholzer
May 25th, 2021 at 9:36 am
Commented on: Sugar and Cancer: An Excerpt From Ravenous

I comment this not particularly for this article, but in general on this topic. I like all those low-carb theories. They make so much sense. But then again fats and proteins elevate insulin too. And insulin also helps building muscle. So, what if the truth is somewhere in between? Like “eat to support activity, not

fat” or “cut proceed foods” or “eat meat, vegetables, nuts, seeds etc.”. Sugar helps cancer cells to grow. Ok. Iron does too. But does it make iron bad? Not really, but the WHO now says red meat is cancerogenic, duh. I wish there would be more consent between low-carb and calorie in calorie out people. The two principles don't actually exclude each other. I think the science field could go on faster without the battle one against the other. And without demonizing any particular food. If you have a really high caloric need, pro-athletes as an exemple, it's hard to fuel those with meats and vegetables. They would be full before taking in enough calories. And when you live of soda, but don't meet your caloric need (theoretical possible) I doubt cancer cells would grow in a caloric deficid.

I really think CrossFit does a great job with its food recommendations in the training guide. But sometimes I think the articles on are somehow based on low-carb/keto and therefore neglect the points of caloric balance. (and I know the articels that not every calorie is the same. Still). Again, I don't think one exclude the other. Change my mind.

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Richard Feinman
June 1st, 2021 at 2:22 pm


I suspect that you don't know that your comment is dismissive and that, like many critics of carbohydrate restriction, you seem to think that we have been waiting for you to straighten us out. After all, you like all those low-carb theories but you think somebody (all low-carb researchers? me?) are too doctrinaire. I really don’t think many people think that calories don’t count. I am not even sure that everybody believe that sugar makes all cancers grow. You’re right about the battle, though, and dialing back would be desirable but it comes from people creating straw-men to attack. You could actually ask any low-carb researcher what they believe. We are friendly folk. I can’t speak for everybody but my own book [1] has as the first principle that “If you’re ok, you’re ok,” that is, not everybody has to be on any particular diet.

On the other hand, the relation of diabetes to cancer is important and I have organized and presented the work of 25 researchers and clinicians that provides 12 points of evidence that carbohydrate restriction is the first approach for treating diabetes — not the only, or the best for everybody — the most supported by the science [2]. One of the points of evidence is that calories-in-calories-out is not the best idea. So, what truth is in-between the best approach and lesser approaches? Sometimes, it turns out to be high-priced drugs with side-effects. In any case, the Virta group and others have provided the most compelling evidence that moderate diets give moderate results [3-5].  

But about the battle. If there is a meeting of the different points of view, it must come from the majority, established organizations, AMA, ADA, NIH and individual researchers who are unrestrained in resistance to carbohydrate restriction. Check out the current iconic attack from Harvard School of Public Health, Seidelmann, et al. [6], who finds that low-carb diets will increase all cause mortality, never mind that no low-carb diets were studied. You can probably find many critiques. I recommend the April 1 news alert on my blog [7].  And beyond the literature, you might Google the names of the physicians and health providers who have been personally and professionally attacked for recommending low-carbohydrate diets for their patients or even tweeting an opinion that they might be good —  Jennifer Elliott, Tim Noakes, Annika Dahlqvist, Gary Fettke among others — I offer an ironic take on it on my blog [8]. 

So I am not even sure what is on your mind or what would change it. By coincidence, I got into this field because of my interest in calorie balance. You “know the articles that not every calorie is the same. Still.” Still, what? Still you don’t have to read my book?

So, I am sure you are surprised that I am giving you such a hard time. I am sure that, like most of us, you would like to see a reduction in the adversarial, even hostile environment in nutrition but, in these matters, you have to go to the people in power, the people who control the granting agencies and the publication industry. 

1.Feinman, R.D. (2019) Nutrition in Crisis; White River Junction, VT, Chelsea Green Publishing.    

German edition: Feinman, RD (2019) Ernährung im Faktencheck, Kirchsarten bei Freiburg, VAK Verlags.

2.Feinman RD, Pogozelski WK, Astrup A, et al. Dietary carbohydrate restriction as the first approach in diabetes management: critical review and evidence base. Nutrition 2015; 31:1–13.

3.Hyde P, Sapper T, Crabtree C, et al. Dietary carbohydrate restriction improvesmetabolic syndrome independent of weight loss. JCI Insight 2019; 4:e128308.

4.Hallberg SJ, McKenzie AL, Williams PT, et al. Effectiveness and safety of a novel care model for the management of type 2 diabetes at 1 year: an open label non randomized, controlled study. Diabetes Ther 2018; 9:583–612.

5.Athinarayanan SJ, Adams RN, Hallberg SJ, et al. Long-term effects of a novel continuous remote care intervention including nutritional ketosis for the management of type 2 diabetes: a 2-year nonrandomized clinical trial. Front Endocrinol 2019; 10:348.

6.Seidelmann, et al. (2018) Dietary carbohydrate intake and mortality: a prospective cohort study and meta-analysisLancet Public Health 2018; 3: e419–28 

7,Charm, FI (2019)

8.Feinman, RD (2017)

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Damien Leroux
May 25th, 2021 at 8:33 am
Commented on: 210523
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Brett Eckles
May 24th, 2021 at 10:40 pm
Commented on: 210523

20:25 As Rx

first time doing triples in a workout. Did them 1 at a time but got them done. This was a doozy!


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QiHui Xing
May 24th, 2021 at 10:09 pm
Commented on: 210523

To participate in a 35km trail run.

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Antonio Alves
May 26th, 2021 at 9:54 pm

Nice 👍 I haven't done one of those in a long time ... I miss the trails ...

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Erik Dresner
May 24th, 2021 at 3:07 pm
Commented on: 210523

DUs and cal row


First round DU UB. Struggled to string together more than 2 at a time the rest of the WOD.

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Christian Simpson
May 24th, 2021 at 1:03 pm
Commented on: 210523

DU since I suck at them/echo bike Rx...13:38

Almost all DU after 1st round were either singles or doubles...pitiful

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Erik Dresner
May 24th, 2021 at 3:07 pm

Same here. I towed instead of the bike and it just wiped me out.

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James Gentile
May 24th, 2021 at 10:10 am
Commented on: 210523

DU and did 500m outdoor bike lap for each round. 13:45. Getting on and off the bike (foot straps) and coming in and out of my driveway checking for cars slowed things down. However, did get my furthest string of doubles at 15!

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Giuseppe Petrillo
May 24th, 2021 at 8:23 am
Commented on: 210523

Triple unders

up and down


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Nicole Deaver
May 24th, 2021 at 3:02 am
Commented on: 210523

45-36-27-18-9 SU

2-2-1-1-1 mins bike


No monitor on my bike so just went by time. Practiced DUs  before. 

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Antonio Alves
May 23rd, 2021 at 10:47 pm
Commented on: 210523

modified, for lack of equipment / ability:

2 rounds for time of:

42-36-30-24-18-12-6 Jumping Double Taps

21-18-15-12-9-6-3 DB SDLHP | 2x 9,5 kg DB

3' rest between rounds

SCORE 1: 7'41'' | SCORE 2: 7''07''


still working on rope jumps (getting a proper rope one of these days might help...)

first round felt "easy", so did one more.

5 km run on the beach before (soft sand and very windy, it was hard work, but felt great)

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Stacey Thompkins
May 23rd, 2021 at 9:33 pm
Commented on: 210523





Assault bike cals


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Coastie Nick
May 23rd, 2021 at 8:16 pm
Commented on: 210523


DU x 2 for TU, row for bike:


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Avraham Kupetz
May 23rd, 2021 at 8:12 pm
Commented on: 210523

21-18-15-12-9-6-3 reps for time of:

Double unders


Time : 8:47

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Charlie Pokorny
May 23rd, 2021 at 8:11 pm
Commented on: 210523

Scale/sub 3 DU on a rope that's a bit short for 1 TU (63-54-45-36-27-18-9), bikes on Airdyne with messed-up pedal:


Tried but failed to get even one TU in practice - stopped trying to spare my shins.


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Steve Day
May 23rd, 2021 at 6:55 pm
Commented on: 210523

Scaled to: double unders and row for cal


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Troy Bruun
May 23rd, 2021 at 1:43 pm
Commented on: 210523

For Time: 7:43




cal Row

*practiced Triple Unders during Specific Warmup

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Lincoln Kerger
May 23rd, 2021 at 1:19 pm
Commented on: 210523

I have yet to be able to do a triple under, nor do I have an accurate means of counting calories on my road bike, so subbed 2xDUs for triples and row for bike.

42-36-30-24-18-12-6 (lots of tripping up)

21-18-15-12-9-6-3 (drag 6, 31-37 stroke rate)


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Charles Meyers
May 23rd, 2021 at 1:10 pm
Commented on: 210523

21-18-15-12-9-6-3 reps for time of:


Echo Bike (calories)

Started triple - unders so stuck it out (du’s I have down)

20:23 note the workout tips really help me today!!

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Joe Conradi
May 23rd, 2021 at 10:50 am
Commented on: 210523

Scaled to:

SUs 175,150,125,100,75,50,25

2x30#DBs SDHP 21,18,15,12,9,6,3


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Chris Sinagoga
May 23rd, 2021 at 4:10 am
Commented on: 210523

Champions Club Scaling Notes


Let me tell you about biking. I walked to high school every day, and now as a business owner I've walked to the gym every day for the last 11 years. So when Marathon Matt asked me to ride a bike alongside him while he ran one of his 20 mile workouts I came to the realization that I had not sat my butt on a bike seat probably since 5th grade. You know the saying, "It's like riding a bike"? Well... it's kinda true. After like a minute I got the feeling back and the ride went really smooth. Until it didn't. About two hours into this little adventure I temporarily forgot how to use the handbrake and instead of running over our gym's favorite marathoner I decided to steer my bike into the side trail and wiped out. I have never felt so unathletic in my life. That concludes all I wanted to tell you about biking. I realize this information brings nothing of value or relevance to this workout.


Using fatigue (cardio/endurance and stamina) to challenge our accuracy, specifically with jumping


Do I want to test my jumping today or do I want to practice my jumping today?


Rest as needed between each round


AMRAP in 15 minutes of:

Bike some amount of time

75 singles/30 double unders (or 15 touch-and-go box jumps)

*jump rope/box jump reps must be unbroken


As is, sub touch-and-go box jumps for triple unders


Lower-body - see if you can use fatigue to challenge the accuracy of a handstand or some other upper-body movement. So one movement that makes you breathe heavy and one accuracy movement of your choice. Throw something together that lasts for about 15 minutes


I did 60-50-40-30-20-10 of double unders and mountain climbers; forgot my time, maybe 11 and some change

GENERAL FEAR LEVEL: 5, although I don't have a bike nor a plural amount of triple under jump ropes, so I'm not the best judge on this one

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Lincoln Kerger
May 23rd, 2021 at 1:27 pm

Nice subs, and appreciate the anecdotal story about biking. I feel just as unathletic when I trip up on box jumps once in a blue moon.

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Chris Sinagoga
May 24th, 2021 at 3:16 am

Ah those box jump trip-ups will come out sometimes. Very humbling for sure

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