CrossFit | 220404
Monday

220404

Workout of the Day

68

5 rounds for time of:

20 pull-ups
400-m run

Post time to comments.


Scaling:
Reduce the pull-ups to complete the reps in 1-2 sets when fresh.

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

Beginner Option:
3 rounds for time of:
15 jumping pull-ups
400-m run

Comments on 220404

80 Comments

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barbara waltz
May 15th, 2022 at 10:56 am
Commented on: 220404


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cause serious damage to my credit-worthiness on my credit reports ,

thus deflecting my score.

Thanks to (NEWHORIZONCREDIT1 AT GMAIL DOT

COM ) who came to my rescue and cleared all the negativities on my

credit reports and boosted my score  .

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Layla Cole
May 5th, 2022 at 9:16 am
Commented on: 220404

QUICK CREDIT REPAIR


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Morgan Greene
April 29th, 2022 at 8:14 pm
Commented on: 220404

16:45

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Jeff Chalfant
April 25th, 2022 at 6:00 pm
Commented on: 220404

18:24 as rx’d but with single, strict pull-ups, no negative. (Chin over bar and drop) Fasted, no warmup...slight asthma round 2 onward...couldn’t take a full breath. Singles to try to mitigate recent post-pullup medial epicondyle tenderness.


184#/43%/176cm.

(edited)
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Chris Eickelmann
April 20th, 2022 at 8:45 pm
Commented on: 220404

M/38/72.5"/162


Intermediate


15:31

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Blas Raventos
April 18th, 2022 at 10:55 pm
Commented on: 220404

As rx'd


15:55


Met "dry" pukie. No vomit due to an empty stomach.


M/ 37y/ 174cm/ 75kg/ Argentina

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Priscila Ferreira
April 16th, 2022 at 5:55 pm
Commented on: Course Photos | March 28-April 3, 2022

L2 foi TOP na Hangar 193!

Gratidão Victor, Jobst e Nathi por tanto conhecimento!

🇧🇷

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susan cooper
April 14th, 2022 at 12:35 am
Commented on: Course Photos | March 28-April 3, 2022

my colleague`s facebook account got hacked by a strange guy, She was redirected to a weird link while on her page and that's how her facebook and even her instagram account got compromised. strange things started happening to her account, and eventually she was locked out completely. She needed to gain back access because the account holds some important family memories. That was sad though.Good news she was lucky to find a private investigator (fixurworries AT doctor DOT com) who helped her regain back access after 48 hours.

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susan cooper
April 14th, 2022 at 12:35 am
Commented on: Workout Tips

my colleague`s facebook account got hacked by a strange guy, She was redirected to a weird link while on her page and that's how her facebook and even her instagram account got compromised. strange things started happening to her account, and eventually she was locked out completely. She needed to gain back access because the account holds some important family memories. That was sad though.Good news she was lucky to find a private investigator (fixurworries AT doctor DOT com) who helped her regain back access after 48 hours.

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susan cooper
April 14th, 2022 at 12:34 am
Commented on: 220404

my colleague`s facebook account got hacked by a strange guy, She was redirected to a weird link while on her page and that's how her facebook and even her instagram account got compromised. strange things started happening to her account, and eventually she was locked out completely. She needed to gain back access because the account holds some important family memories. That was sad though.Good news she was lucky to find a private investigator (fixurworries AT doctor DOT com) who helped her regain back access after 48 hours.

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Stephen Brown
April 13th, 2022 at 11:25 am
Commented on: 220404

Beginner option:

15:40

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Jeffrey Howard
April 13th, 2022 at 12:45 am
Commented on: 220404

M/26/5'8"/160lb

CrossFit AFK


17:31 - Rx (Unbroken pull-ups, ran the 400s at an easy pace, on road. Easy pace for the run was a speed that felt like if I had to stop at any point during the run to do the 20 pull-ups I could.)

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QiHui Xing
April 12th, 2022 at 2:24 pm
Commented on: 220404
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Manchild Manchild
April 11th, 2022 at 5:39 pm
Commented on: 220404

intermediate


~17 minutes (watch cleared near end)

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Kristen McDonald
April 10th, 2022 at 11:56 am
Commented on: Course Photos | March 28-April 3, 2022

Could not have asked for a better course. The information was clear and understandable. Coaches, Mike-Paul-Adam-Saori- were friendly from the start and encouraging throughout. Domo arigatogozaimasu!!

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Jon Friedland
April 9th, 2022 at 5:27 pm
Commented on: 220404

17.13 Jumping PUs


JonMT

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Damian Truchel
April 9th, 2022 at 1:40 pm
Commented on: 220404

11:59 RX

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Ralph Keeley
April 9th, 2022 at 4:40 am
Commented on: 220404

M/36/6'/172#


15:22 Rx


Deo gratias

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Chris Meldrum
April 8th, 2022 at 9:53 pm
Commented on: 220404

As rx’d, 14:34.


Unbroken pull-ups and felt pretty light on the runs.  Had to switch off butterfly kip at the ends of rounds 4 and 5, and runs were mentally tough in the middle – but very pleased with this. 


49m/5'10"/180

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Matt Gerrelts
April 8th, 2022 at 9:52 pm
Commented on: 220404

14:55 with 20lb weight vest

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Nate Gordon
April 8th, 2022 at 8:21 pm
Commented on: 220404

16:33 runs on treadmill

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Benjamin Schill
April 8th, 2022 at 5:44 pm
Commented on: 220404

M/44/6’3”/215


16:02. Jogged pretty steady recovering with a back problem. Fun times though!

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Aaron Brumit
April 7th, 2022 at 6:37 pm
Commented on: 220404

Intermediate

16:40.

Broke all rounds into sets of 10+5 butterly pull-ups.

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Dan Kremer
April 7th, 2022 at 5:04 pm
Commented on: 220404

Intermediate

Treadmill

18 minutes

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Reymond Kiddoo
April 7th, 2022 at 3:26 pm
Commented on: 220404

28:13 RX

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Giancarlo Da Costa
April 7th, 2022 at 12:20 pm
Commented on: Course Photos | March 28-April 3, 2022

much appreciative to the staff. Awesome team. Level 2 São Paulo Brazil!! Group 1!!

cheers.

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David Swicegood
April 6th, 2022 at 10:53 pm
Commented on: 220404

20:02


15 ring PU from 45 deg

0.25 mi run

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Tripp Starling
April 6th, 2022 at 2:44 am
Commented on: 220404

5 RFT

5 barbell row 95#

20 cals assault bike

11:26

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Shawn Mcdonald
April 5th, 2022 at 11:47 pm
Commented on: 220404

5 rounds

Alternating 15 pulls/15 box jumps 20”

400 meter run

21:17

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Kevin Miller
April 5th, 2022 at 10:32 pm
Commented on: 220404

M/48/180/5’7”

Beginner option 11:32

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Ken Dominique
April 5th, 2022 at 7:22 pm
Commented on: 220404

14:48 rx

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Luis Oliveira
April 5th, 2022 at 5:48 pm
Commented on: 220404

Intermediate Option

16:14

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Dave DeCoste
April 5th, 2022 at 4:53 pm
Commented on: 220404

14:44 Rx

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Az Native
April 5th, 2022 at 4:43 pm
Commented on: 220404

15:57, cut pull-ups down to 15 per round.

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Antonio Alves
April 5th, 2022 at 10:46 am
Commented on: 220404

Modified:

--

5 rounds for time of:

20 inverted rows

40 DB SDLHP with 2x 7,5 kg DB

TIME: 17' 33''

--

Peace.

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Oleh Ilchuk
April 5th, 2022 at 8:54 am
Commented on: 220404

25:13

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Sandeep Gadde
April 5th, 2022 at 6:07 am
Commented on: 220404

20:12..

trying to slowly get back.. bad nutrition n sleep :(

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Gabriel Bruno
April 5th, 2022 at 3:48 am
Commented on: 220404

17:24

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Mike Munsee
April 5th, 2022 at 12:12 am
Commented on: 220404

M 51/195/6’

16:45 as rxd.

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Lincoln Kerger
April 5th, 2022 at 12:04 am
Commented on: 220404

Intermediate Scale: 14:28


Runs were slow, slow, slow today - still feeling it a little from Karen.

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Tyler Crissinger
April 4th, 2022 at 11:30 pm
Commented on: 220404

15:51 RX

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Colin Buckley
April 4th, 2022 at 11:00 pm
Commented on: 220404

15:10 Rx


First ripped hands of the year.

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Christopher Voght
April 4th, 2022 at 10:38 pm
Commented on: 220404

Intermediate Option:

5 rounds for time of:

15 pull-ups

400-m run

15:45

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Troy Bruun
April 4th, 2022 at 9:49 pm
Commented on: 220404

16:44Rx


GWU: Every 2min x 5

50 SU’s

50m Run ^ pace ea.

remainder of 2min stretch

2rds

10 PVC Passthrough

10 Hanging Scap Pulls


SPWU: Pull-up Progressions

build up to wod


Cool Down: Shoulder Stretch

Calf Stretch

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Travis Schwartz
April 4th, 2022 at 9:38 pm
Commented on: 220404

20:06 intermediate scale

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Tassio De Souza
April 4th, 2022 at 9:32 pm
Commented on: 220404

27 min. RX

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Christian Simpson
April 4th, 2022 at 9:14 pm
Commented on: 220404

SC 15 ring PU...23:02

(edited)
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YooSik Kim
April 4th, 2022 at 8:52 pm
Commented on: 220404

For time

5 Rounds for time of:

10 strict pull-ups

10 strict ring-dips

10 alternating one-leg squats

-07:45

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Farid Yarbuh
April 4th, 2022 at 8:50 pm
Commented on: 220404

13:10 rx

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Fabian Delaflor
April 4th, 2022 at 8:37 pm
Commented on: 220404

Scaled to finish in the 15’ cap

5 rounds of

10 Kipping pull-ups

200 m run

13:35


then


6 sets of 7 reverse ring rows

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Coastie Nick
April 4th, 2022 at 8:36 pm
Commented on: 220404

Rx’d: 12:55


M/38y/171#/68”

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Steve Day
April 4th, 2022 at 8:29 pm
Commented on: 220404

Well Jim - I tried to reply to your comment and nothing showed up. So that is a yes.

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Jim Rix
April 4th, 2022 at 7:43 pm
Commented on: 220404

Anyone else having problems with the “Reply” function in the Comments section?

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Samantha Rotan
April 4th, 2022 at 7:38 pm
Commented on: Course Photos | March 28-April 3, 2022

LBK Fit thanks for a GREAT time!!!

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Jim Rix
April 4th, 2022 at 7:38 pm
Commented on: 220404

Scaled 15 pull-ups/round

19:32


59/5’8”/157

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Justin Nebel
April 4th, 2022 at 7:22 pm
Commented on: 220404

Rx 15:58


Sets 1 + 2 unbroken. Sets 3,4,5 were broken.

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Bill Keelan
April 4th, 2022 at 4:53 pm
Commented on: 220404

Rx 20:23

My hands took a beating on a smaller bar than what I am used to.

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Spencer Hendel
April 4th, 2022 at 4:31 pm
Commented on: 220404

M/33/6'2"/210#


14:55 Rx'd

Round 1: Gymnastics kipping pull-ups

Round 2: Butterfly pull-ups

Round 3: Gymnastics kipping pull-ups

Round 4: Butterfly pull-ups

Round 5: Gymnastics kipping pull-ups

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Brian W
April 4th, 2022 at 4:30 pm
Commented on: 220404

17:20 Rx

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Steve Day
April 4th, 2022 at 3:57 pm
Commented on: 220404

16:02

pull-ups were slow. I can’t really do those very fast.

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Matt Cairns
April 4th, 2022 at 3:29 pm
Commented on: 220404

25:16

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Aarón Matos
April 4th, 2022 at 3:18 pm
Commented on: 220404

17:12 RX

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Aline Peres
April 4th, 2022 at 3:01 pm
Commented on: Course Photos | March 28-April 3, 2022

Definitivamente L2 superou minhas expectativas !!! Eu amei !!! 😍😍😍🇧🇷🇧🇷🇧🇷

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Jonathan Elmore
April 4th, 2022 at 1:22 pm
Commented on: 220404

Got the Wordle and workout done under 16! 14:24 Rx

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Charles Meyers
April 4th, 2022 at 12:51 pm
Commented on: 220404

Beginner Option:

3 rounds for time of:

15 jumping pull-ups

400-m run :9:58

(edited)
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Randy Crooker
April 4th, 2022 at 12:39 pm
Commented on: 220404

Rx 15:26

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Adam Wodnicki
April 4th, 2022 at 11:19 am
Commented on: Workout Tips

Time cap: 15

20 pull ups

500 m Rower concept


4 rds + 20 pu


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John Clarke
April 4th, 2022 at 10:19 am
Commented on: 220404

Untimed. Based on time elapsed between Out and In Front Door, somewhere between 14-17 minutes.

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James Gentile
April 4th, 2022 at 10:18 am
Commented on: 220404

As rxd, treadmill for runs at 1.0 incline.


16:something.


Went into a cool down after the last run and forgot about the clock! Completed post Karen.

(edited)
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Sam Meixell
April 4th, 2022 at 10:12 am
Commented on: 220404

14:37 - 5 ROunds of

10 Pull-ups

200 m run

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Erin Racca
April 4th, 2022 at 10:01 am
Commented on: Course Photos | March 28-April 3, 2022

Absolutely knowledgeable, friendly, and fun trainers were the key to a successful weekend learning at the L1 in Boston! Grateful to be able to tap into their experiences!! 🤩

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Robin Shear
April 4th, 2022 at 8:48 am
Commented on: Course Photos | March 28-April 3, 2022

Thoroughly enjoyed my L1 at 360 Vida in Johannesburg.

Course was excellently run with professional seminar trainers.

Learnt a lot while having fun.

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Amedeo Alessio Cerea
April 4th, 2022 at 7:46 am
Commented on: 220404

17:35 Rx

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Marcio Prandato
April 4th, 2022 at 7:15 am
Commented on: Course Photos | March 28-April 3, 2022

Nivel 2 Braziiiiiiiiilllll 💘❤️‍🔥

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Laraleigh Ruzicka
April 4th, 2022 at 2:47 am
Commented on: Course Photos | March 28-April 3, 2022

Completing the L1 Course at such an exceptional facility with such meticulous and well-versed leaders in CrossFit methodology is an honor. Proud to see such a high standard held for our industry and our country #proudlysouthafrican

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Thomaz Sanchez
April 4th, 2022 at 2:41 am
Commented on: Course Photos | March 28-April 3, 2022

Level 2 top ... Super recomendo

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Marcio Oliveira
April 4th, 2022 at 2:16 am
Commented on: Course Photos | March 28-April 3, 2022

O Level 2 superou todas as minhas expectativas foi um final de semana de muito aprendizado e com novas ferramentas para ministrar aulas. Foi simplesmente MARAVILHOSO! Parabéns a todos.

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Chris Sinagoga
April 4th, 2022 at 12:59 am
Commented on: 220404

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Medium and light. Using endurance/cardio to challenge our gymnastics stamina/skill. Also intensity is an emphasis, the order listed means you have one of the pull-up sets unfatigued and the last run will more than likely be a sprint.


ASSUMED

Pull-ups contribute to the conditioning/endurance effect of the workout


MAIN DECISION

Go for best time or emphasize one of the two movements?


TECHNIQUE SCALE

As is, cut ROM on pull-ups to keep kipping rhythm


CONSISTENCY SCALE

2 rounds of:

50 pull-ups

1,000m run


INTENSITY SCALE

As is, sprint the run. Rest as needed between rounds. Maybe sub 12 burpees for pull-ups and practice strict pull-ups in the warmup


MY STUFF

11:34 as rx


GENERAL FEAR LEVEL: 7

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Hershel Praeger
April 4th, 2022 at 12:48 am
Commented on: 220404

Beasts chevra 👍

Dan 8:09 @12 lbs

Eli 8:55 @10lbs

Rabbi Fitness 7:26 @14 lbs

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James Hamblin
April 4th, 2022 at 12:41 am
Commented on: Course Photos | March 28-April 3, 2022

I was at the L2 course in Maryland this weekend. The seminar staff were amazing and I learned a ton of great information about being a more effective trainer and coach. Thanks Sarah, Alex, and Keith!

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