CrossFit | 211103
Wednesday

211103

Workout of the Day

57

For time:

150 squats
50 V-ups
120 squats
40 V-ups
90 squats
30 V-ups

Post time to comments.


Scaling:
Reduce the reps on squats so that each set can be completed in a few sets, and similarly, reduce or modify the v-up to allow you to keep moving through with minimal rest. Intermediate athletes can do this workout as prescribed.

Beginner Option:
For time:
60 squats
25 sit-ups
40 squats
20 sit-ups
20 squats
15 sit-ups

Comments on 211103

64 Comments

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Sebastian Wieczorek
January 17th, 2022 at 12:37 pm
Commented on: 211103

January 9th, 2022; forenoon


wu: pvc


wod: 150-120-90

asq

50-40-30

hollow tuck crunches

18:00


post: bike

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Leonardo Silva
January 2nd, 2022 at 9:15 pm
Commented on: 211103

25:43

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James Tucker
November 27th, 2021 at 9:53 pm
Commented on: 211103

The high volume of squats made my flexibility on v-ups kind of wonky, knees didn't lock out perfect on all of them.


12:20 Rx


M/31/150#/5'7

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Jeff Chalfant
November 25th, 2021 at 9:54 pm
Commented on: 211103

16:32 as rx’d -4th day in a row and fasted 17 hours...Warmed up with 5x5 tempo pushups as slow as possible, no stop at lockout. Then 2 rounds of a :30 squat hold and 5 v-ups.



180/42/176cm

(edited)
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Kevin Miller
November 20th, 2021 at 5:48 pm
Commented on: 211103

M/48/5’7”/180

Scaled to reg. sit-ups

29:19

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Mario Cruz
November 20th, 2021 at 12:06 am
Commented on: 211103

Rx


16:02

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Morgan Greene
November 18th, 2021 at 7:31 pm
Commented on: 211103

14:22

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Leonel Manzilla
November 13th, 2021 at 11:36 pm
Commented on: 211103

Male RX 23y 175cm 84kg


17:00 min


Did 60 20 and 30 10 after

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Jeffrey Howard
November 11th, 2021 at 4:50 pm
Commented on: 211103

M/26/5'8"/155lb

CrossFit AFK


15:42 - Rx (Flexibility makes V-ups challenging. Tried to stay under 15-minutes, but fell off pace in the second set of V-ups)

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Tassio De Souza
November 9th, 2021 at 11:56 pm
Commented on: 211103

15' - RX

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Michael Aaron
November 9th, 2021 at 2:47 pm
Commented on: Purpose of the General Warm-Up
We need a warm-up that will increase body temperature and heart rate, provide some stretching, stimulate the entire body and major biomechanical functions, provide practice for basic movements, and finally, prepare for rigorous athletic training.   

"A Better Warm-up" CrossFit Journal Issue 08 - April 2003

http://library.crossfit.com/free/pdf/08_03_Better_warmup.pdf


Each warm-up you can ask yourself:

1. Did we increase the heart rate (are folks breathing more heavily)?

2. Did we increase core body temp (did folks get a little sweaty)?

3. Did we move through Full ROM and help increase ROM?

4. Did we practice specific movements in preparation for workout?


Typically I recommend picking:

3-5 movements, holds, or dynamic stretches

5-15 reps

2-3 rounds

That gives a pretty robust structure/framework for a general warm-up.


The last test to pass is asking,

"Is this exactly how I would warm-up for this workout?"

"How would you warm-up?"

"Do you like your own warm-up?"


Additional Resources

Classic CF Warm-Up Demo

https://paradisocrossfit.com/2011/01/20/the-classic-crossfit-warm-up/


Warm-Up with Matt Chan

http://journal.crossfit.com/2013/09/warm-up-with-matt-chan.tpl?fbclid=IwAR0eQLirlPqLLj0Cv3SeTc77ZQKiqBvTUBW9w48YeZPn5cZDV7NFokGyOQw


Demo: http://library.crossfit.com/free/video/CrossFit_CoachsPrep_Warm_Up_Final.mp4


Let me know if you have any questions and we'll look to build better warm-ups!

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James Gentile
November 6th, 2021 at 12:43 pm
Commented on: 211103

16:32 rxd, however reviewing my V UP form was not pure, touched my ankles instead of toes.


Completed indoors which was nice few! few pauses for kid requests. Also my youngest tried to get in on the movements which slowed things down, perhaps to my benefit!

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Phill Kiddoo
November 6th, 2021 at 1:34 am
Commented on: 211103

17:16 rxd

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Damien Leroux
November 5th, 2021 at 8:13 pm
Commented on: 211103
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Chris Meldrum
November 5th, 2021 at 2:46 pm
Commented on: 211103

As rx'd, 13:42.


V-Ups after squats were surprisingly spicy.  Amazingly, I have not done those in a workout before. Did after heavy deads.


48m/5'10"/180

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Phill Kiddoo
November 6th, 2021 at 1:35 am

Great time!

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Matt Dawkins
November 5th, 2021 at 1:59 pm
Commented on: Workout Tips

16:42


150 air squats

50 alt leg vups

120 air squats

40 alt leg vups

90 air squats

30 alt leg vups

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Steven Thunander
November 5th, 2021 at 2:48 am
Commented on: 211103

Globo scale: sorry for late replies, system issues. Anyway, this one for all categories (globo, busy gym and bodyweight sub) is as written or the scales as posted.

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Richard Ramirez
November 4th, 2021 at 11:09 pm
Commented on: 211103

~ 120 / 30 | 90 / 20 | 60 / 10 ~


Woowee! Had to go with knee v-ups hitting rep 23, tummy rolling like a 4.0 earthquake…🥸…Thx for workout!

(edited)
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Brian Louchis
November 4th, 2021 at 7:38 pm
Commented on: 211103

14:37

120 squats

40 v-ups

90 squats

30 v-ups

60 squats

20 v-ups

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Mike Scott
November 4th, 2021 at 6:56 pm
Commented on: 211103

14:11 - scaled to 60/40/20 squats & 25/20/15 v-ups (horrible form)

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Jim Rix
November 4th, 2021 at 5:44 pm
Commented on: 211103

Well, V-ups we’re a train wreck, and getting over a bug, so…

120/90/60 squats

40/30/20 anchored a mat sit-ups

11:39

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Ruthie Lloyd
November 4th, 2021 at 1:22 pm
Commented on: 211103

F/51/5'6"/145


100 squats

45 "V-ups"

75 squats

30 V-ups

50 squats

15 V-ups

none really looked like a "V"

20:07

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marcus mcclain
November 4th, 2021 at 7:34 am
Commented on: Workout Tips

I LIKE that shirt!

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Jonathan Elmore
November 4th, 2021 at 12:34 am
Commented on: 211103

22:36 took time with squats but the V ups were more like crunches I need a lot of work with those

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Phil Lora
November 4th, 2021 at 12:02 am
Commented on: 211103

Masters Men 50-54

RX’d

32:29

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Erik Kuhlmann
November 3rd, 2021 at 11:09 pm
Commented on: 211103

Scaled 11:55

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Sam K
November 3rd, 2021 at 11:06 pm
Commented on: 211103

Rx

18:45


Did abs yesterday too😖

M/30s/225lbs

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Antonio Alves
November 3rd, 2021 at 10:08 pm
Commented on: 211103

RX (some V's may have occasionally morphed into other letters)

SCORE: 23:53

--

Much harder than it looked , especially after yesterday's squatting, single-leg deadlifting, and biking.

5 km easy run in the morning.

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Thomas Aug
November 3rd, 2021 at 9:51 pm
Commented on: 211103

Scaled to 120, 40; 90, 30; 60, 20. Scale was pretty appropriate. Haven't attempted a v-up in years. They weren't great, but not terrible.

18:33

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Fabian Delaflor
November 3rd, 2021 at 9:49 pm
Commented on: 211103

for time:

150 squats

50 situps

120 squats

40 sit ups

90 squats

30 sit ups

19:25

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YooSik Kim
November 3rd, 2021 at 9:10 pm
Commented on: 211103

Rx 15:44

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Derek Schierlmann
November 3rd, 2021 at 8:10 pm
Commented on: 211103

M/50/5'9"/160

14:10 rx

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Coastie Nick
November 3rd, 2021 at 8:07 pm
Commented on: 211103

Rx’d: 16:21

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Charlie Pokorny
November 3rd, 2021 at 8:00 pm
Commented on: 211103

14:43 Rx'd

m/53/5'11"/192#

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Michael Newton
November 3rd, 2021 at 7:58 pm
Commented on: 211103

10x3 Back Squat @ 185 beforehand


24:47 Rx. How some of you went 15min is incredible. My v-ups need some work, and my child needs to learn that when The Lion King is on, to not drop her toys to make me get them for her. On the flip side, probably saved me some pain in the workout

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Joe Conradi
November 3rd, 2021 at 7:16 pm
Commented on: 211103

Rx: 17:25

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Christian Simpson
November 3rd, 2021 at 6:52 pm
Commented on: 211103

Rx 26:25

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Mike Andridge
November 3rd, 2021 at 4:55 pm
Commented on: 211103

Subbed

Abmat sit ups instead of V ups

else as rx

untimed--but I know it was longer than the goal time....

(edited)
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Tyler Crissinger
November 3rd, 2021 at 4:53 pm
Commented on: 211103

18:45… for the 40 and 30 I had to sub in ab mat sit ups so I could finish the workout some time this week!

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Randy Crooker
November 3rd, 2021 at 4:50 pm
Commented on: 211103

RX 19:21

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Steve Day
November 3rd, 2021 at 4:28 pm
Commented on: 211103

15:54

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Steve Day
November 3rd, 2021 at 8:16 pm

PS - My form on the V-ups was impeccable. Several people stopped to compliment me.

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Steve Day
November 3rd, 2021 at 8:17 pm

PPS - The above statement is a bold faced lie.

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Jim Rix
November 4th, 2021 at 5:46 pm

😂👍!!

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Az Native
November 3rd, 2021 at 4:26 pm
Commented on: 211103

19:10, scaled down to:

120,90,60 on squats

40,30,20 on V ups

Basically 75%. Tough!

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Chris Long
November 3rd, 2021 at 4:09 pm
Commented on: 211103

12 min RX

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Matthew Moran
November 3rd, 2021 at 4:05 pm
Commented on: 211103

20:27rx

although my v-ups turned into N-ups by the very end

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Jim Rix
November 4th, 2021 at 5:45 pm

Mine were more like U-ups!

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Jeronimo Garcia
November 3rd, 2021 at 3:13 pm
Commented on: Workout Tips

M45, 16:25

Tips:

  • keep count on the squats (I believe I did 10 extra reps)
  • do it barefoot. Good for propioception and easier for the V-ups
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Chris Sinagoga
November 3rd, 2021 at 3:06 pm
Commented on: 211103

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Light weight and short duration. Squatting with speed and a stamina factor, midline stability with a balance factor are also themes.


MAIN DECISION

So I have the stamina (Kanye) to make this a short-duration workout?


TECHNIQUE SCALE

AMRAP in 15 minutes of:

40 squats

20 hollow rocks


CONSISTENCY SCALE

Unbroken on everything or else workout is done. Rest as needed between exercises


INTENSITY SCALE

Make speed the priority; sprint the squats and rest if the pace slows down. Same with V-ups. Maybe even make them GHD sit-ups or toes to bar. Lose the timer.


INJURY SCALE

Lower-body - sub hip extension for squat. Probably bot 150, 120, and 90 though


MY STUFF

Intensity scale, but I went really slow on the v-ups to work on the balance.


GENERAL FEAR LEVEL: 5

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Braxton Glass
November 3rd, 2021 at 1:53 pm
Commented on: 211103

58 yo m 5’5” 150


150 squats

50 single leg V-ups

120 squats

40 single leg V-ups

90 squats

30 single leg V-ups


18:33

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Michael Arko
November 3rd, 2021 at 1:25 pm
Commented on: 211103

14:57


My "v-ups" did not look exactly like the ones in the instructional video. I accepted straight knees + legs up at least 30-deg (mostly >45) + shin-tap.

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Troy Bruun
November 3rd, 2021 at 1:15 pm
Commented on: 211103

11:15 Rx

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Charlie Pokorny
November 3rd, 2021 at 8:01 pm

Fast!

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QiHui Xing
November 3rd, 2021 at 1:07 pm
Commented on: 211103
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Charles Meyers
November 3rd, 2021 at 12:12 pm
Commented on: 211103

For time: 13:59

90 squats

30 Modified v ups

60 squats

20 Modified v ups

30 squats

10 V-ups modified ups

(edited)
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Sebastian Wieczorek
November 3rd, 2021 at 11:57 am
Commented on: 211103

Test

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Ruiqin Huang
November 3rd, 2021 at 9:58 am
Commented on: 211103

Tc: 10. Mins

rx 250 reps

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Muhammed Ibrahimoglu
November 3rd, 2021 at 8:35 am
Commented on: 211103

For time 10 minutes:

60 air squats

25 V-Ups

40 air squats

20 V-Ups

20 air squats

15 V-Ups

10 air squats

10 V-Ups

5 air squats

5 V-Ups

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Muhammed Ibrahimoglu
November 3rd, 2021 at 8:33 am
Commented on: 211103

For time 10 minutes:

60 air squats

25 V-Ups

40 air squats

20 V-Ups

20 air squats

15 V-Ups

10 air squats

10 V-Ups

5 air squats

5 V-Ups

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Gary Amy
November 3rd, 2021 at 6:17 am
Commented on: The V-Up

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Gary Amy
November 3rd, 2021 at 6:14 am
Commented on: The V-Up

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allen allen
July 17th, 2021 at 7:06 am
Commented on: The V-Up

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