CrossFit | 210823
Monday

210823

Workout of the Day

54

3 rounds for time of:

Row 500 meters
Run 400 meters
30 GHD sit-ups

Post time to comments.


Scaling:
Beginning athletes can use warm-up time to allow for controlled exposure to the GHD, while choosing abmat sit-ups for the workout portion. Push hard on the monostructural work, aiming to complete a round in 6 minutes or less.

Intermediate Option:
3 rounds for time of:
Row 500 meters
Run 400 meters
20 GHD sit-ups

Beginner Option:
3 rounds for time of:
Row 250 meters
Run 200 meters
20 sit-ups

Workout Tips

1
tips
Watch

What makes rowing popular with elite athletes and CrossFitters is exactly what many in the general fitness population dislike about it: your weaknesses cannot be hidden on the rowing machine. It is a human polygraph of physical and mental performance. Stroke for stroke, you are provided with feedback that both reveals any weak spots and very visibly demonstrates the relationship between performance and proper technique.  —Angela Hart, "Rowing Technique," CFJ

Watch Rowing

Though the hip flexors are the primary movers in the GHD sit-up, the abs play a strong role in stabilizing the torso to prevent hyperextension of the spine. This is, in our opinion, a more functional role for the abs than trunk flexion. Carefully introduced and practiced, the GHD sit-up is a potent tool for reeducating the athlete to use the hip flexors more efficaciously and safely.

Watch The GHD Sit-Up

Comments on 210823

67 Comments

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Jeff Chalfant
September 13th, 2021 at 9:51 pm
Commented on: 210823

17:44 as rx’d. Broke ghd sit-ups into 2 sets each round. Damper: 8, pace: 1:59




182/42/176cm

(edited)
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Morgan Greene
September 8th, 2021 at 7:24 pm
Commented on: 210823

subbed SDHP and abmat SU: 15:01

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Jesse Montagnino
September 7th, 2021 at 6:56 pm
Commented on: 210823

20:52 rx

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Mario Cruz
September 7th, 2021 at 12:16 am
Commented on: 210823

Rx

18:56

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Ralph Keeley
September 3rd, 2021 at 4:27 am
Commented on: 210823

M/35/6'/175#


19:45 Rx


Deo gratias

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Jason Catarino
September 2nd, 2021 at 8:13 pm
Commented on: 210823

17:22 Air Runner - 20 GHD’s


M40 69” 167#

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marciea allen
September 2nd, 2021 at 5:37 pm
Commented on: 210823

17:32 RX

F/39/5’7/155

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marciea allen
September 2nd, 2021 at 5:29 pm
Commented on: 210823

17:32 RX

F/39/5’7/155

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Kevin Marshall
September 2nd, 2021 at 12:37 pm
Commented on: 210823

Scaled the GHD to mummy sit ups same rep scheme got 17:19

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Dusty Russell
September 1st, 2021 at 10:09 pm
Commented on: 210823

19:33

500m Row

400m Run

15 GHD/15 Abmat

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Christian Simpson
September 1st, 2021 at 2:13 pm
Commented on: 210823

Rx row, Sc 1200 echo bike, ⚓ SU...16:25

(5:32/5:39/5:25)

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Brett Eckles
September 1st, 2021 at 12:09 pm
Commented on: 210823

17:25 Rx


M/28/6’1”/200lbs

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Leonel Manzilla
September 1st, 2021 at 3:27 am
Commented on: 210823

Subbed Ro 2:40 min in my cheap rower bc no m count


400m


30 ghd situps


21:45 min

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Juanjo Ramos Peña
August 30th, 2021 at 8:51 pm
Commented on: 210823

Modified

6 rounds of

250m row

200m run

15 t2b


19'54''

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Matthew Aukstikalnes
August 30th, 2021 at 12:49 pm
Commented on: 210823

modified - 3 rds of 1000m Row, 30 Ab-Mat situps = 18:07

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Jeffrey Howard
August 29th, 2021 at 8:19 pm
Commented on: 210823

M/25/5'8"/155lb

CrossFit AFK


18:41 - Rx

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Fabian Delaflor
August 29th, 2021 at 4:44 pm
Commented on: 210823

3 rds for time: 19:53

50 sdhp at #45

400 m run

30 inclined sit ups


then


5 rds back squat

#135 (8x)

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Dan Morris
August 28th, 2021 at 9:00 pm
Commented on: 210823

Subbed inflatable ball GHDs:


20:20


42 / 6’0 / 190

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Dan Kremer
August 27th, 2021 at 4:10 pm
Commented on: 210823

Ab Mat Sit Ups

16:50

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Kyle Buchanan
August 26th, 2021 at 8:28 pm
Commented on: 210823

16:14

scaled GHD sit up to parrallel

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Chin-Sheng Chou
August 26th, 2021 at 3:12 am
Commented on: 210823

RX, 23:24

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Myles Lance
August 25th, 2021 at 6:26 pm
Commented on: 210823

17:55

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Robby Roberts
August 25th, 2021 at 5:28 pm
Commented on: 210823

On shift outside 1000hrs 91 degrees

Total time 35:50

Avg HR 131bpm 277 cal


3 sets

400 jog/run

500 meter row

25 sit up (old school still have lower back pain with GHD AND ABMAT)

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Damien Leroux
August 25th, 2021 at 4:44 am
Commented on: 210823

Rx : 20’21


mistake (run 643 mètres) https://youtu.be/0h0DVn0bbh8

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James Gentile
August 25th, 2021 at 12:59 am
Commented on: 210823

Completed 8/24 in the a.m. No rower or GHD, so followed some of Steve Thunander's suggestions. Thanks for posting those!


3 rounds for time

x15 burpees + x20 SDHP w/ 45lb BB

x450m-ish run (outdoor loop)

x30 anchored sit-up's w/ 25lb plate


15:24


First WOD in a while where I felt like I was pushing myself to go faster instead of succumbing and checking the box.

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Kevin Miller
August 24th, 2021 at 11:05 pm
Commented on: 210823

M/48/67”/180

No GHD so I did straight legged sit-ups with an Abmat and held a 10# med ball on my chest.

27:12

Hot and humid. Last 400 m run I walked a bit.

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Coastie Nick
August 24th, 2021 at 8:18 pm
Commented on: 210823

Rx’d: 18:46

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Antonio Alves
August 24th, 2021 at 8:09 pm
Commented on: 210823

Modified:

--

3 rounds for time of:

50 DB SDLHP w/ 2x 9,5 kg DB

Run 400 meters

30 GHD sit-ups from bench

SCORE: 18'52''

--

Great WOD 👍

Started out a little sore and sluggish from yesterday's lunges, but after first set of SDLHP I was already feeling better.

4 km easy recovery run in the morning.

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Luis Beza
August 24th, 2021 at 3:24 pm
Commented on: 210823

At the park!


4 Rounds for time:

400m Run

20 Sit ups


12:15

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Michael Arko
August 24th, 2021 at 2:53 pm
Commented on: 210823

50 SDHPs @ 45lbs

400m run

30 GHDs


IDK - timer battery died late in rd.1 but I kept going. Maybe 21-22 mins? Not very good at any rate.

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Chris Meldrum
August 24th, 2021 at 1:23 pm
Commented on: 210823

As rx’d, 17:47.


Just a ‘check the box’ kind of day.  Sore and rather unmotivated, took the runs at a comfortable pace – I had more pep for them in rounds 2 and 3.  This looks a lot like “Blue”, but the 30 GHDs are way easier (if not much faster) than 21 burpees.  Unbroken GHDs.


48m/5'10"/180

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Sam Meixell
August 24th, 2021 at 11:47 am
Commented on: 210823

3 rounds in 19:10 of:

Row 500 meters

Run 400 meters

30 Ab-mat sit-ups

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Lincoln Kerger
August 24th, 2021 at 9:41 am
Commented on: 210823

Row and run (on treadmill) Rx

1st round GHD Rx, last 2 rds 40 butterfly situps each (someone slid into the rack while I was in transition)

20:05

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Nicole Deaver
August 23rd, 2021 at 10:39 pm
Commented on: 210823

3 Rds

2 mins bike

400m run

30 incline sit-ups w/ 10# ball

18:16

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Tom Cuff
August 23rd, 2021 at 9:51 pm
Commented on: Workout Tips

Cool to see a new face give the .com brief, nice job Marlow!


17:47, scaled to 1000m row and 30 sit ups

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Troy Bruun
August 23rd, 2021 at 9:34 pm
Commented on: 210823

Intermediate


3rds: 14:14


500m Row (1:49.9/1:50.4/1:48.4)

400m Run

20 GHD Sit-ups

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Sam K
August 23rd, 2021 at 9:32 pm
Commented on: 210823

Ugh...

125 pull-ups yesterday

120 GHDs two days ago

Then this....


Rx

15:56


M/30s/225lbs

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YooSik Kim
August 23rd, 2021 at 9:12 pm
Commented on: 210823

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

Strict handstand push-ups

DB’sFront squats, 22.5kg

Burpees

-10:51

이렇게 해도 리치는 못이기네요 ㅎㅎㅎ

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Steve Day
August 23rd, 2021 at 9:12 pm
Commented on: 210823

19:27

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Joe Conradi
August 23rd, 2021 at 8:37 pm
Commented on: 210823

Scaled:

500m row to 50 2x20#DBs SDHP

GHD to incline sit-ups


12:27

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Brian Louchis
August 23rd, 2021 at 7:59 pm
Commented on: 210823

15:20

2:00 bike, 400m run, 20 GHD

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Charlie Pokorny
August 23rd, 2021 at 7:39 pm
Commented on: 210823

19:03 Rx'd

About to travel for a few weeks - I'll do what I can on the road.

m/53/5'11"/200#

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Dave DeCoste
August 23rd, 2021 at 6:01 pm
Commented on: 210823

16:32 Rx

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Az Native
August 23rd, 2021 at 4:47 pm
Commented on: 210823

19:35, subbed 0.3 mile Elliptical at 12 for run. 25-20-20 on ghd

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Jim Rix
August 23rd, 2021 at 4:20 pm
Commented on: 210823

28:08

Lost at least 2 min in each row to run, and GHD to row movement. The new digs not conducive to quick row or lift to outdoor work.

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QiHui Xing
August 23rd, 2021 at 3:20 pm
Commented on: 210823
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Jonathan Elmore
August 23rd, 2021 at 2:11 pm
Commented on: 210823

20:09 Did GHD to parallel and subbed 1200m Echo for run

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Mike Andridge
August 23rd, 2021 at 1:16 pm
Commented on: 210823

ghd to parallel

else as rx

21:58

m/51/175

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Stacey Thompkins
August 23rd, 2021 at 1:04 pm
Commented on: 210823

M/46/6'2"/180#


Rx'd

17:35

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Randy Crooker
August 23rd, 2021 at 12:57 pm
Commented on: 210823

Steve Thunander’s no rower scale:

15 burpees

20 SDHP 45lb barbell

400m run

45 ab mat butterfly sit-ups

16:44

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Charles Meyers
August 23rd, 2021 at 12:19 pm
Commented on: 210823


Intermediate Option:

3 rounds for time of: 24:30

Row 500 meters

Run 400 meters

20 GHD sit-ups

(edited)
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Daniel Robinson
August 23rd, 2021 at 10:41 am
Commented on: 210823

Scaled:

20 MB abmat sit-ups (20-lb. MB)

18:56

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marcus mcclain
August 23rd, 2021 at 6:55 am
Commented on: Course Photos | Aug. 16-22, 2021

hat mega Spaß gemacht, mega cool Crew beim RCFN!

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Albert Lu
August 23rd, 2021 at 6:09 am
Commented on: Pose Running Drills: Lean and Pull

Take a look here for a great explanation on the purpose of running drills and strengthening and flexibility exercises:

https://youtu.be/kYJbiZxaw2U


Check out this short video playlist of Pose Method Running Drills and Strength and Flexibility Exercises I recorded back in 2018:

https://youtube.com/playlist?list=PLnloz39j5gzlZDWOriiWW0cajMy5SMTF2


Use those drills and exercises with your clients/athletes and classes to help them develop better perception of Pose, Fall, and Pull, especially in the General and/or Specific Warm-up portions of training sessions.


Always send them out on a short (20-30 meters) run to apply the intended focus of the drill or exercise they are working on, in the actual run.


See how far you can ramp up Intensity (speed and/or distance) with running, until Technique degrades. Find out where that is, and drill, drill, and drill, until ramping up the intensity again, to see if you can maintain and execute Technique better.


The goal is to make running (more) effortless and improve performance, and at the same time reduce pain and injury, by teaching, learning, practicing, and training running technique!


Have fun!


Albert Lu CCFT/CF-L3, CRTS

(edited)
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Steven Thunander
August 23rd, 2021 at 1:38 am
Commented on: 210823

Globo scale: if you do not have a rower, sub 15 burpees and 20 sumo deadlift high pulls (35/45lb bb, 2x15/20lb dbs, or a single 35/53lb kb). If you have no running space sub 100 double unders (scale to single unders or 50 tuck jumps). For GHD situps sub roman chair situps, weighted abmat situps, incline situps, or 45 abmat situps per round. If using a treadmill use a slight incline.



Equipmentless sub: 3rft 30 burpees run 400m 45 situps. Scale as needed.



Shoutout to Lynn Pitts. I remember you from the Crossfit boards back in 2009-11!

(edited)
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Az Native
August 23rd, 2021 at 4:50 pm

Haha she was here when I started in 2006. A beast for whom the Lynne wod is named…

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Chris Sinagoga
August 23rd, 2021 at 12:55 am
Commented on: 210823

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

A humbling demonstration of how much "core" is involved in running and rowing. In the GHD sit-up you have themes like changing orientation, core-to-extremity, pulling from the hips, and midline stability.


MAIN DECISION

Scale the GHD sit-ups based on the general movement pattern (changing orientation) or local movement pattern (pulling from the hips)?


TECHNIQUE SCALE

As is, keep the reps on GHD sit-ups but cut them to like 1/4 or 1/2 (at the most) ROM. If you don't have a GHD then do Kb swings


CONSISTENCY SCALE

1 round

Row 1500m

Run 1200m

90 knees to elbows


INTENSITY SCALE

Pick either the row or run to sprint, then treat the rest like practice


INJURY SCALE

Upper-body - 4 rounds of: Run 400 meters, 20 GHD sit-ups

Lower-body - 4 rounds of: Row 500 meters, 1-min L-sit


MY STUFF

Did 2 rounds of this in 9-something (subbed sdhp for row) then tested out some of Conamora's birthday workout


GENERAL FEAR LEVEL: 7

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Graham Doody
August 11th, 2021 at 3:24 am
Commented on: Rowing

I agree completely Eric Love. What a fantastic statement!


Once I discovered the erg and rowing, there was no turning back.


As for bickering back and forth over the video subject's perfect technique, fill your boots. I'll be on the erg beside you with 90% perfect technique pumping you all day long 😆😆✌️

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Graham Doody
August 11th, 2021 at 3:16 am
Commented on: Rowing


(edited)
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Diogo Roque de Souza
October 24th, 2020 at 1:45 pm
Commented on: Pose Running Drills: Lean and Pull

Great drills, so efficient to use in class!!

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Jonathan Burns
March 27th, 2019 at 8:52 pm
Commented on: Rowing

Replying to Mr. Locatelli-


Rowing technique, like olympic lifting, swimming, and other human movement, is constantly debated- as it should be. You’ll find different schools of thought with varying degrees of competitive success all over the place; in my opinion the best coaches adapt a few key elements consistently across all body types.


You are correct in thinking that the legs are primary in the rowing stroke; it is a hip-driven push, not a pull. The body opens and the arm bend as a result of the hip drive- a core to extremity movement- like the olympic lifts.


In my opinion, the model in this video shows this fluidity perfectly. Her hips initiate the drive, her body opens concurrently with the legs driving down, and her handle quickly and lightly flows to her sternum- and then she mirrors that drive in a relaxed recovery to the catch. Compared to “actual rowers”, the only discrepancy I can see is that she is capable of a perfectly extended spine at full compression, which most folks who only row don’t do (she’s pretty good at overhead squats, too).


In regards to “catching a crab”, you know as well as the next rower that bladework is the key element there- though I agree that being super grippy into the finish is a good way to have rough bladework. Regardless, she’s not demoing bladework, she is demoing erg technique.


Like you, I am a rower, avid CrossFitter, and I want to see “good rowing” in CrossFit. To that end, I teach the CrossFit Rowing Erg trainer course, and do my best to spread the good word to those who’ll listen. This video is great in that it hits all the major points of performance that I cover in regards to basic technique.


Regards,


Jonathan Burns

CrossFit Coeur d’Alene

CrossFit Rowing Erg SME

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Lynne Pitts
March 27th, 2019 at 7:01 pm
Commented on: Rowing

It's a shame that, regardless of language, people are not capable of providing critique without criticism. It's great to discuss the pros, cons, and flaws of a video, but it's not great to have to be insulting about it. Steve walks the line, and Matteo crosses it.

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matteo locatelli
March 27th, 2019 at 2:37 pm
Commented on: Rowing

La tecnica della remata non í¨ corretta. Durante la passata la schiena si apre senza la tenuta dell'addominale e non c'í¨ la fluidití  nel gesto soprattutto nella fase di ripresa e Scommettiamo che il damper í¨ sopra 8 ?? Non pubblicate video improvvisati.

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Lynne Pitts
March 27th, 2019 at 6:57 pm

Google translates, "The technique of paddling is not correct. During the past the back opens without holding the abdomen and there is no fluidity in the gesture especially in the recovery phase and We bet that the damper is above 8 ?? Do not publish improvised videos."

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Eric Love
March 24th, 2019 at 12:30 am
Commented on: Rowing

"It is a human polygraph of physical and mental performance."


Perfect summation!

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Steve Lewis
March 27th, 2019 at 3:26 am

As a former rower who also is an avid cross fitter it pains me to see an official video on the crossfit site of someone doing the erg 100% wrong. The erg is a leg exercise not a chest exercise and pulling a oar into your chest gets you literally thrown out of the boat due to “catching a crab.” Please take a video of a trained rower using the erg it will save a lot of folks injuries.

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David Smith
February 7th, 2021 at 2:16 am

The Olympic silver medalist in the video above is pulling to her chest when on the C2 rower.

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