CrossFit | 211013
Wednesday

211013

Workout of the Day

44

5 rounds for time of:

20 GHD sit-ups
400-m run

Post time to comments.


Scaling:
Move consistently through this workout and attack the runs with intensity. Athletes that are less familiar with the GHD should reduce the reps or rounds.

Intermediate Option:
5 rounds for time of:
15 GHD sit-ups
400-m run

Beginner Option:
3 rounds for time of:
20 sit-ups
400-m run

CrossFit Faru Protects African Wildlife and Fights Poachers Using CrossFit Training

4

Poaching is a major problem in the Serengeti in east Africa. As organized groups seek out animals not for food or survival but to trade in highly prized ivory and rhinoceros horn, poaching threatens the delicate balance of the ecosystem in the area. Enter CrossFit Faru, a nonprofit affiliate in Tanzania working with the Grumeti Fund to improve the general physical preparedness of a group of dedicated anti-poachers turned athletes.

Read MoreCrossFit Faru Protects African Wildlife and Fights Poachers Using CrossFit Training

Comments on 211013

48 Comments

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Leonel Manzilla
October 22nd, 2021 at 7:25 pm
Commented on: 211013

19:20 male Rx


20 ghdsitups

400m run


23y175cm84kg

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Christian Simpson
October 20th, 2021 at 5:23 pm
Commented on: 211013

Sc to ⚓ SU/1200m echo bike...14:28

(2 47/3:00/3:01/2:53/2:47)

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Albert Kombe
October 19th, 2021 at 11:44 pm
Commented on: 211013

18:08 with Sit-ups & Treadmill

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Adam Pequignot
October 19th, 2021 at 5:37 pm
Commented on: 211013

M/42/140lb


RX - 14:31

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Ralph Keeley
October 17th, 2021 at 11:40 pm
Commented on: 211013

M/35/6'/175#


16:12 Rx


Deo gratias

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Matt Jones
October 17th, 2021 at 7:33 pm
Commented on: 211013

12:14 rx

(edited)
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Kevin Miller
October 17th, 2021 at 4:57 pm
Commented on: 211013

M/48/180/5’7”

No GHD so I did ab-mat sit-ups

18:46

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Jeffrey Howard
October 17th, 2021 at 12:14 am
Commented on: 211013

M/25/5'8"/155lb

CrossFit AFK


16:04 - Rx (paced the first few runs to be able to hit the GHD unbroken and a little faster than I normally would. GHD speed fell off in the last couple rounds, but kept my run speed. Overall it was pretty steady state work. Runs are a little longer than 400m and there is a descent transition from the run to the GHD downstairs through the garage.)

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Damien Leroux
October 15th, 2021 at 8:57 pm
Commented on: 211013

rx : 13’16 (garmin)


https://youtu.be/eE1D0CP2Kbk

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Brian Louchis
October 15th, 2021 at 7:37 pm
Commented on: 211013

12:25

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Chris Meldrum
October 15th, 2021 at 5:52 pm
Commented on: 211013

As rx'd, 16:04.


Unbroken GHDs. Felt pretty good on the runs - enough to push the pace a bit. Really tried to open it up on the last round. Grass was wet, though, so had to spend some time each round toweling shoes off before coming back inside.


48m/5'10"/180

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Dan Morris
October 15th, 2021 at 1:41 pm
Commented on: 211013

Ball GHDs:


19mins


42 / 6’0 / 190

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Nicole Deaver
October 14th, 2021 at 10:42 pm
Commented on: 211013

17:14

Subbed incline sit-ups w/ 10# ball

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Coastie Nick
October 14th, 2021 at 8:37 pm
Commented on: 211013

Rx’d: 15:03

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Dan Kremer
October 14th, 2021 at 7:08 pm
Commented on: 211013

13:27

Ab Mat Sit Ups

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Az Native
October 14th, 2021 at 4:40 pm
Commented on: 211013

18:00. Knee is sore so subbed .32 mile elliptical for runs. Did 15 ghd per round.

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Marc DeVito
October 14th, 2021 at 2:04 am
Commented on: CrossFit Faru Protects African Wildlife and Fights Poachers Using CrossFit Training

Awesome.... very impressive and impactful. I wonder how one goes about the process towards opening a non-profit Crossfit gym (I have been considering it for awhile now). Any guidance? Thanks.

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Carol Marks
October 13th, 2021 at 11:22 pm
Commented on: 211013

F/54/Alabama/GarageGym


5 RFT:

400m run

10 HPC, 65#

20 regular sit-ups


Time = 29:10 ended up doing a lot of walking. Kicked my ass.

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Stacey Thompkins
October 13th, 2021 at 9:46 pm
Commented on: 211013

M/46/6'2"/175#


Rx'd

TM runs 2% incline...16:14...nasal breathing only this really slowed my runs down compared to past runs on TM

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Thomas Aug
October 13th, 2021 at 9:23 pm
Commented on: 211013

About 25 minutes. GHD's on a bench,

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YooSik Kim
October 13th, 2021 at 9:12 pm
Commented on: 211013

For time

10Rounds for time of

5 strict pull-ups

5 DB’s thrusters 22.5kg

-10:53


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Charlie Pokorny
October 13th, 2021 at 8:19 pm
Commented on: 211013

15:34 Rx'd

m/53/5'11"/196#

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Christopher Robertson
October 13th, 2021 at 8:01 pm
Commented on: 211013

20.49, 1.4 mi on treadmill & 25 cf situps ^ 5 rounds.


5'11" 210 lbs 55 years young

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Joe Conradi
October 13th, 2021 at 7:26 pm
Commented on: 211013

Subbed incline sit-ups for GHDs.


12:40

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Jim Rix
October 13th, 2021 at 7:19 pm
Commented on: 211013

About 26 minutes…accidentally cleared my watch’s timer. GHDs no problem, but my hilly street still kicking my arse on the runs.

(edited)
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Matthew Aukstikalnes
October 13th, 2021 at 4:39 pm
Commented on: 211013

14:48, modified: decline sit-ups and elliptical.

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Joseph Stuart Conlin
October 13th, 2021 at 4:01 pm
Commented on: CrossFit Faru Protects African Wildlife and Fights Poachers Using CrossFit Training

Absolutely love this!

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Chris Long
October 13th, 2021 at 3:42 pm
Commented on: 211013

16 min RX

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Steve Day
October 13th, 2021 at 3:29 pm
Commented on: 211013

14:14


Just realized I did this backwards...400m run then 20 GHDSU

(edited)
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Jonathan Elmore
October 13th, 2021 at 3:19 pm
Commented on: 211013

17:06

I’ve been waiting to use my new GHD! Random and maybe too broad of a question but does anyone have suggestions for dealing with a tight back?

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Steve Day
October 13th, 2021 at 4:33 pm

Just the basics... a good warm-up and stretch. Post work out massage or foam roll would probably help too.

I'm guilty of not always doing a good warm-up. I think Pat Sherwood called it the Dad warm-up. 3...2...1...GO!

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Jonathan Elmore
October 13th, 2021 at 4:43 pm

Thanks Steve!

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Jim Rix
October 13th, 2021 at 7:21 pm

GHD sit-ups seem to be good for my back. I use my GHD every day…25 sit-ups and 25 hip extensions are part of my standard warmup.

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Jonathan Elmore
October 14th, 2021 at 4:47 pm

Thanks Jim will try!

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Braxton Glass
October 13th, 2021 at 2:20 pm
Commented on: 211013

m/58yo/5'5"/148lbs


5 rds

400m Row

10 GHD Sit-Ups


15 min 10 sec

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Michael Arko
October 13th, 2021 at 1:28 pm
Commented on: 211013

15:35

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Charles Meyers
October 13th, 2021 at 1:24 pm
Commented on: 211013

Intermediate Option:

5 rounds for time of:

15 GHD sit-ups

400-m run Air runner

20:02

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Alexander Glueckler
October 13th, 2021 at 1:07 pm
Commented on: 211013

14:31


Subs:

Banded Sit-Up (No GHD)

2:00 Jump Rope

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Randy Crooker
October 13th, 2021 at 12:46 pm
Commented on: 211013

Sub/scale:

20 weighted ab-mat sit-ups, 25lb Dumbbell

400m run


13:17

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James Gentile
October 13th, 2021 at 10:29 am
Commented on: 211013

Rigged up the old plate stack + yoga blocks to create a GHD simulator.


13:57.

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Troy Bruun
October 13th, 2021 at 9:54 am
Commented on: 211013

Intermediate

13:44

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Michael Newton
October 13th, 2021 at 9:42 am
Commented on: 211013

18:49 Rx

run 400 on the air runner. Reminder: don’t do this workout at 5am next time when it’s dark out which forces you to run on the air runner


that took my soul

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Antonio Alves
October 13th, 2021 at 7:42 am
Commented on: 211013

More or less Rx'd (GHD from bench)

--

5 rounds for time of:

20 GHD sit-ups from bench

400-m run

SCORE: 21' 28''

--

Nice one 👍

Warm-up was a bit of running and GHD practice

Cool down was a 2,5 km, for a total of 5 km of running

There might be some more running later in the day (PS: there was: 5 km run on the beach)

(edited)
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Steven Thunander
October 13th, 2021 at 3:50 am
Commented on: 211013

Globo scale: If a GHD is not available sub Roman can chair situps, incline situps, or weighted situps. A homemade GHD situp machine can be created by sitting perpendicular on a bench with your feet being held by heavy dumbbells on the floor, and touching your hands to the floor. An exercise ball will also work but be a bit unstable. Finally, you can sub 2/1 abmat situps. For the runs, a 500m Row, 1000m c2 bike, or 25 calories assault/echo bike can be subbed. If using a treadmill use a slight incline.


Busy gym: do either the weighted situps or abmat situps, and runs. Or go outside today and do the Bodyweight sub.


Bodyweight/ equipmentless sub

5 rft

40 situps

400m run



Note of importance: If you do not do GHD situps frequently in workouts, scale back the reps or sub the abmat situps. You don't want Uncle Rhabdo to pay you a visit.

(edited)
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QiHui Xing
October 13th, 2021 at 3:46 am
Commented on: 211013

RX:13'30''(unbroken)

https://youtu.be/6_RFD0Ydjr0

(edited)
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Kirk V. Henry
October 13th, 2021 at 12:44 am
Commented on: CrossFit Faru Protects African Wildlife and Fights Poachers Using CrossFit Training

Great article!

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Chris Sinagoga
October 13th, 2021 at 12:33 am
Commented on: 211013

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Challenging our running by fatiguing the midline/hips first. Pulling from the hips, midline stability, and core-to-extremity are also themes.


MAIN DECISION

Scale for the coordination component of the GHD or the organic component?


TECHNIQUE SCALE

As is, cut the ROM in half (at least) on the GHD, or sub kb swings. Put whichever movement you want to emphasize more first. Rest between rounds.


CONSISTENCY SCALE

2 rounds

50 strict knees to elbows (or 2:30 L-sit)

1,000m run


INTENSITY SCALE

Sprint the run, sub kb swings for the GHD and practice GHD sit-ups during the warmup


INJURY SCALE

Upper-body - as is

Lower-body - 2 rounds for time of: 50 strict knees to elbows, 50 hip extensions


MY STUFF

13:20 as rx. I used the first 2 rounds as a warmup


GENERAL FEAR LEVEL: 6

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Chris Sinagoga
October 13th, 2021 at 12:22 am
Commented on: CrossFit Faru Protects African Wildlife and Fights Poachers Using CrossFit Training

Awesome article! "That looks like the coolest CrossFit setting ever" - says I, from behind a computer screen. Honestly, mad respect to the athletes and coaches!

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