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Thursday

230223

Workout of the Day

85

3 rounds for time of:
20 Turkish get-ups
Run 400 meters

♀ 25-lb DBs ♂ 35-lb DBs

Post time to comments.


Scaling:
With Open Test 23.2 coming up tomorrow, the goal today is to get sweaty and practice deliberate skill work with the dumbbell. The Turkish get-up requires coordination, balance, flexibility, and strength. If you are unfamiliar with the skill, reduce the load.

Beginner Option:
3 rounds for time of:
10 Turkish get-ups
Run 400 meters

♀ 10-lb DBs ♂ 15-lb DBs

Comments on 230223

74 Comments

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Clint Michael
September 23rd, 2023 at 4:00 am
Commented on: 230223

24:13

Rx’d

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Manchild Manchild
July 28th, 2023 at 7:15 pm
Commented on: 230223

subbed burpee pull-ups for Turkish get-up


19:21

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Christian Simpson
April 12th, 2023 at 1:34 pm
Commented on: 230223

Got around to this one... 😥 Didn't expect it to be so brutal. 35#db/sub 0.75mile echo 🚲...34:40

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Brian Coon
March 28th, 2023 at 6:13 pm
Commented on: 230223

17:28 rx

M/54/175/5'11"

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Ralph Keeley
March 12th, 2023 at 11:20 pm
Commented on: 230223

M/37/6’/176#


21:30 Rx

(Switched arms every 3-5 reps.)


Deo gratias

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Jeffrey Howard
March 3rd, 2023 at 7:53 pm
Commented on: 230223

M/27/5'8"/170lb

CrossFit AFK


25:15 - Rx (even light that was hard)

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Antonio Alves
March 1st, 2023 at 11:35 pm
Commented on: 230223

modified:

--


4 rounds for time of:


20 single-arm overhead inverted lunge @ 12,5 kg DB

50 DB SDLHP @ 2x 7,5 kg


> 18'19''

--

Peace.

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David Swicegood
March 1st, 2023 at 10:56 pm
Commented on: 230223

31:15 Rx @ 30 lbs db

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Coastie Nick
February 28th, 2023 at 9:49 pm
Commented on: 230223

Rx’d: 25:53

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Troy Bruun
February 26th, 2023 at 8:42 pm
Commented on: 230223

3rds: 15:31


20 Turkish GU (30lbs)

400m Run

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Hank McKibban
February 26th, 2023 at 12:47 am
Commented on: 230223

20:33 (treadmill)

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Lynette Vrba
February 25th, 2023 at 9:18 pm
Commented on: 230223

3 rounds for time of:

20 Turkish get-ups- 15lb 

Run 400 meters- on elliptical 


22:15.29

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Robby Roberts
February 25th, 2023 at 5:56 pm
Commented on: 230223

On shift

1 mile walk before .5 after


3 rounds for time (unfortunately, I thought I started timer but didn’t)

20 TGU 15 lbs (1st set 10 each side, 2nd and 3rd broke into 5 each arm alternating)

Run 400 meters (fast jog)

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Charlie Lawrence III
February 25th, 2023 at 2:24 pm
Commented on: 230223

TGU 35lbs at 10 reps.

Time: 23:33. I had to walk a short distance to and from the assault runner. 400m times were slow though🤦🏿‍♂️

(edited)
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Mike Munsee
February 24th, 2023 at 4:13 am
Commented on: 230223

M 52/195/6’

21:25 with a #30 dumbbell.

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NA
February 24th, 2023 at 1:22 am
Commented on: 230223


(edited)
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Jeff Gillette
February 24th, 2023 at 12:50 am
Commented on: 230223

21:00

beginner

alternated run and lift

3x 400m run @ 6mph, 7mph, 7mph

3x 10x 15# DB Turkish getups

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Lincoln Kerger
February 24th, 2023 at 1:11 am

Good effort!

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Zac Price
February 24th, 2023 at 12:35 am
Commented on: 230223

Wow first time doing these, so fatiguing!


12kg x10

400m run

X3


16:24

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Lincoln Kerger
February 24th, 2023 at 1:11 am

TGUs are nasty. Good work!

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Jimmy Lacrue
February 23rd, 2023 at 11:46 pm
Commented on: 230223

3 rounds for time


25# kb

20 Turkish get ups- alternating each arm no breaks just slowed down.


2mins on assault bike


32:10

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Lincoln Kerger
February 24th, 2023 at 1:12 am

Way to push through!

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Kobe Breazeale
February 23rd, 2023 at 11:21 pm
Commented on: 230223

3 rounds for time of:

20 Turkish get-ups (20lb)

Run 400 meters


21:51

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Lincoln Kerger
February 24th, 2023 at 1:12 am

Well done!

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Kyle Lynch
February 23rd, 2023 at 11:08 pm
Commented on: 230223

3RDS

10 TG Ups 10LBS

400M Run

15:36 TM

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Lincoln Kerger
February 24th, 2023 at 1:13 am

Nice work!

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Sam K
February 23rd, 2023 at 10:21 pm
Commented on: 230223

Rx with 35lb plate, outside

16:14


Son(15)

With 25lb plate, the small handle of which was giving him problems

25:56

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Lincoln Kerger
February 23rd, 2023 at 10:44 pm

Awesome job! Well done to your son for trying this with a plate. They can be very cumbersome for something like this.

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Chris Meldrum
February 23rd, 2023 at 10:02 pm
Commented on: 230223

As rx’d, 20:05.


After yesterday’s farmer carries, I deemed those my least favorite exercise.  It’s not as though I forgot how bad Turkish get-ups are…but well I guess I did forget a little.  Even with 35’s, these just suck the life out of you.  Thought I moved pretty well through these, went 10-10, then 7-7-6, only switching arms at the break and trying not to rest too much.  Runs were okay – not super fast.


49m/5'10"/180

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Lincoln Kerger
February 23rd, 2023 at 10:09 pm

They are soul sucking indeed! Great work as usual! I switched arms a bit more frequently, but with as little rest as possible like you.

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Chris Galloway
February 23rd, 2023 at 9:53 pm
Commented on: 230223

Beginner Option:

3 rounds for time of:

20 Alternating Kb swings (35#)

Run 400 meters


First workout in over a week. Little sluggish but felt good to complete.

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Lincoln Kerger
February 23rd, 2023 at 10:10 pm

Welcome back and way to put in the work!

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Stacey Thompkins
February 23rd, 2023 at 8:13 pm
Commented on: 230223

M/48/6'2"/185#


Rx'd

23:21...TGU's my favorite!!!

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Lincoln Kerger
February 23rd, 2023 at 10:11 pm

Everyone's favorite right? Well done!

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Lee Robinson
February 23rd, 2023 at 7:12 pm
Commented on: 230223

Rxd 19.20


The TGU are so much tougher on the decent, overall happy with speed and quality of movement.

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Lincoln Kerger
February 23rd, 2023 at 10:11 pm

Awesome job!

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Lincoln Kerger
February 23rd, 2023 at 7:06 pm
Commented on: 230223

Women's Rx

19:18


Wasn't sure I was even going to do this or Chris's Speed Scale. Haven't done a TGU since I hurt my lower back in September 2021 - fair odds they were a contributing factor to the injury during that day's WOD so I have steered clear of them since. After a solid warm-up and practice I felt confident enough in my lower back to do the WOD but at the lower weight. Man shoulders were on fire first leg of each run. Feeling pretty sore from the last several days, so we'll see how 23.2 goes.

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John Clarke
February 23rd, 2023 at 9:03 pm

Exactly why I stopped TGU, among a few other moves. Herniated a few discs in late 2018 - low back stuff never quite goes away.

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Lincoln Kerger
February 23rd, 2023 at 10:23 pm

That sucks about your back, and I agree that lower back stuff never quite goes away. I'm glad I was able to do it today, but I'm pretty sure I wouldn't have if there would have been a third modality in this WOD. It was a triplet that taxed the midline the day I hurt my back. I may also not do any TGUs above 25# nor will I try to cycle through them as fast as possible again. I do love the shoulder stability/mobility work they provide though.

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John Clarke
February 23rd, 2023 at 6:09 pm
Commented on: 230223

Speed scale - 8:10


20lb dumbbell

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Lincoln Kerger
February 23rd, 2023 at 7:13 pm

Nice job!

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Jonathan Elmore
February 23rd, 2023 at 6:04 pm
Commented on: 230223

35 Db (1) only, .61 mile Echo

30min.

Not much too say, I suck at TGUs

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Lincoln Kerger
February 23rd, 2023 at 7:12 pm

That's still some good hard work my man!

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Steve Day
February 23rd, 2023 at 4:40 pm
Commented on: 230223

Scaled to (1) 35lb dumbbell TGU

Tried 2 and fell over

treadmill runs


14:32


pushed the pace on TGU and used runs to recover. Kept runs to about 1:50-1:55 per round. 1st round TGU was about 2:30. Rounds 2&3 were about 3 min each.

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Steve Day
February 23rd, 2023 at 6:18 pm

just thought I should clarify - I was joking about the 2 DB TGU

Who doesn't love a good TGU joke?

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Lincoln Kerger
February 23rd, 2023 at 7:12 pm

Ha Ha, real funny! That is a smoking time dude, great work! You are clearly very proficient with those TGUs.

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Az Native
February 23rd, 2023 at 4:27 pm
Commented on: 230223

20:29 @ 25DB. Dropped weight so I could do full reps, couldn’t get past 16 reps first round so did 14 reps rounds two and three. Worked me after yesterday…

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Lincoln Kerger
February 23rd, 2023 at 7:10 pm

Way to push through!

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Michael Arko
February 23rd, 2023 at 2:33 pm
Commented on: 230223

18lbs dumbbell

21:28


60 get-ups???

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Lincoln Kerger
February 23rd, 2023 at 7:10 pm

Oh yeah, 60! Nice job!

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Marina Rocha
February 23rd, 2023 at 2:19 pm
Commented on: 230223

RX

DB 12KG


23:13

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Lincoln Kerger
February 23rd, 2023 at 7:09 pm

Nice job!

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Chris Meldrum
February 23rd, 2023 at 1:53 pm
Commented on: 230223

Why does it say DBs - as in plural? Details matter.

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James Gentile
February 23rd, 2023 at 2:54 pm

Perhaps we were supposed to tie the 2nd DB to our bodies on the get-up's? Classic.

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Dieter Block
February 23rd, 2023 at 1:06 pm
Commented on: 230223

Scaled

6 TGU @40

200m

11:09

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Lincoln Kerger
February 23rd, 2023 at 7:09 pm

Keep up the hard work!

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Matthew Letarte
February 23rd, 2023 at 1:05 pm
Commented on: 230223

3 rounds for time of:

20 Turkish get-ups, 30#

500m row


23:00

7:38/7:57/7:25

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Lincoln Kerger
February 23rd, 2023 at 7:09 pm

Good work!

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Luis Oliveira
February 23rd, 2023 at 11:24 am
Commented on: 230223

23:40 on a manual curved treadmill, swapping arm every 5-3-2 reps.

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Lincoln Kerger
February 23rd, 2023 at 7:08 pm

Nice job!

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Felice Pagliuso
February 23rd, 2023 at 11:09 am
Commented on: 230223

3 rounds for time of:

20 Turkish get-ups

Run 400 meters

# 10 Kg


20:28



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Lincoln Kerger
February 23rd, 2023 at 7:08 pm

Good work!

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Emilio Estevez
February 23rd, 2023 at 11:01 am
Commented on: 230223

19:23 Rx

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Lincoln Kerger
February 23rd, 2023 at 7:08 pm

Well done!

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James Gentile
February 23rd, 2023 at 10:55 am
Commented on: 230223

rxd. runs on air assault.


20:09


TGU went 10-10 each arm then had to break it up in shorter sets the next two rounds. Tried hard to break 20 minutes on the last 400m.

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Lincoln Kerger
February 23rd, 2023 at 7:08 pm

Nicely done! Those TGUs tax your shoulders fast.

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Park Hyunwook
February 23rd, 2023 at 10:27 am
Commented on: 230223

M/50/88


25#

0.6mile bike


24:50

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Lincoln Kerger
February 23rd, 2023 at 7:07 pm

Nice work!

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Raffaele Guarro
February 23rd, 2023 at 9:52 am
Commented on: 230223

Scaled:

3 rounds for time of:

20 Turkish get-ups 4kg left side 8kg right

Run 400 meters

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Steven Thunander
February 23rd, 2023 at 4:15 am
Commented on: 230223

Globo wod: make sure you have space around you for the Turkish get ups. Running subs are row 500m or 29/25 calories assault/echo bike. If you are using a conventional treadmill use a slight incline.

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Chris Sinagoga
February 23rd, 2023 at 2:19 am
Commented on: 230223

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Weightlifting and monostructural. Changing orientation, squatting with unilateral loading, overhead


SHORT MEDIUM LONG


LIGHT

x

MEDIUM


HEAVY


SPEED SCALE

3 rounds for time of:

Run 400 meters

30 one-arm overhead lunges


STAMINA SCALE

Mush everything together into 1 round


POWER SCALE

Sub 20 burpees with a high jump for TGU and practice them in the warmup instead


MY STUFF

8:30 speed scale. Icy on the run for sure


GENERAL FEAR LEVEL: 7

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Lincoln Kerger
February 23rd, 2023 at 7:06 pm

That's pretty quick dude, especially on ice!

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Charles Meyers
February 23rd, 2023 at 1:56 am
Commented on: 230223

Beginner Option:

3 rounds for time of:

10 Turkish get-ups

Run 400 meters

15-lb DBs

24:36

(edited)
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Lincoln Kerger
February 23rd, 2023 at 7:06 pm

Good push!

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