CFWUx1 45*9thr sub for dips
13:00

10:22 Rx

CFWUx1 10x45thr
13:00

I agree with Matt D., that the big take away for the Trainer here is that 90% of cholesterol is made by the body and therefore hard to control levels with diet.

I also like Dr. Mann's quote at the end, "If science isn't quarrelsome, argumentative and contentious, then it isn't any good."
I think this is a good lesson, not only for the lay person but also the doctor, to keep in mind when looking at nutrition science. It seems that questioning the consensus is something more readily accepted in the pure sciences and less so in the world of nutrition. Question everything!

I think that for the general population the best advise from this article is to remember that 90% of cholesterol is produced by the body.  Trying to overly focus on lowering your cholesterol intake by restricting certain foods is really just a distraction from the real problem (exercising being one).  

11:05 Rx'd

RX 13:31

Subbed row for 800m Run. Time - 12:57

16:30 RX

M/44/5’7”/185. 9:34 RX

i do with 95 lb and i finish in 13:48

13:00 RX

RX
12:02

12:50 
I subbed (2) 26-lb KB as all of the rowers at my local Y are in the 'cardio room' which does not have any barbells. 

11:38 @30kg. Limped 500m run (knee, too soon) so subbed 2nd 1k with 40*sdlhp

Rx 9:44

10'47 RX, fun one!

11:14 rx’d, on 2 oranges and no caffeine. Thrusters unbroken. That last set was mentally challenging and my butt hurts 3m later! 

11.05 45lbs

11:56 rx 

RX 14:09

Rx 11.00

11:12 Rx 

11:53 Rx

Scaled to 45
12:40

As rx’d, 10:16.

Unbroken.  Rows were around 1:55 pace.  Unpleasant but not dying.  Thrusters felt good except my r. knee started to hurt on my warm-up run and it carried over into the workout a bit.  Suck it up, buttercup.

45m/5'10"/180

As Rx'd
11:27

9:59

45#

As RX’d:

11:25

40 / 6’0 / 200

11:58

11:09 RX

10:27 rx

16:32 800m run/ No rower

12:02 subbed 35# DBs 
^ no warm-up (stupid)

11:24

10:44

11:49 rx

Had to sub thrusters with a bar bell for dubs used 50s otherwise everything else same finished 11:01

10:59 35# dumbbells (no barbell available)

15:09

Subbed 100-45# SDHP for each row

M/59/6’2”/230

12:20 Rx

10:31 Rx

9:32 Rx

12:00
subbed 800m Run for rows

M/45/6’/235
11:13 Rx
Have participated in crossfit since late 2010 and this is my first time posting to the main site. I like the simplicity of the update but hope they bringing back the scaling options and videos as they were very helpful. 

Rx 9:52
38 / male / 179 cm / 85 kg

42YR Female - 12:11Rx

11:44 RX 

M/56/6’2”/179
Rx - 12:17
Between skiing and WOD yesterday didn’t have much juice left on last set of 21 - totally spent. 

9:46 RX

Agreed!  Not stoked on this format!

11:24rx

subbed 50 PCs for row, and used 20# dumbbells for both movements

11:05

Praise God for such a delicious variety of food!

11:54 Rx 

10:31 Rx

10:25 with 2 x 12 kg KB

M/44/6’5/243

Looks like my everyday breakfast. No need to count or weigh anything.  Love the new emphasis on health... because from the beginning that's where it's been going.

11:27 Rx trembling legs

Here's how we did this one (back on Tuesday)

http://championsclub.squarespace.com/build-a-champion/2019/1/2/workout-of-the-day-wednesday-january-2.html

10:15 rx

completed 2019-01-04
used 25lb dbs
15:00

10:49 at 75# for thrusters (math is hard).  Did this after a weightlifting session.

Hahaha great

last saturday I rowed 10k in 39:40 min so I thought I could do it under 10:00 min but man was I wrong ... 

12:09 and dead, probably started to quick

M/47/193cm/94kg

14:30 scale

11:13

RX 12 MINUTES 
Tough but good. I felt OK throughout except at the start of second row and the last 7 reps on thrusters. 

Happy about result though, manage to keep a good pace without any real pause. 

17 Minutes, 2nd and 3rd round of thrusters broke into 2 sets, 10+5, 11+10.   45lbs

11:15min

12:44 
3:21.6 & 3:30.1 1K rows

and to those who say that not everyone should squat, please take a seat.

Balanced, nutritious, delicious. Comments on the oil used for the eggs would be welcome.

In 1955, Dr. Mann became an Associate Director of the Framingham Heart Program. Despite being on the cholesterol frontlines, he withdrew, realizing that cholesterol in the diet was being villainized without real data to support this position. That Dr. Mann lived to see 95 years is the proverbial buttercream frosting on the cake of his dissent.

11:30 with 4 minutes of rowing each instead of measuring meters.

29/m/5’11”/180

10:41 rx

I’m really bummed if you guys dropped the scaling options. It was a valuable resource! Can you let us know if you’re not offering it anymore?

9:51 
#95 thrusters, 2400 meter assault bike

10:13 RX After 3 days off and a killer cold, this was fun, but man did it kick my butt!

10:18rx

11:05 rx maintained a calm pace maybe coultd have pushed the row more

Rx 13:38

11:23. First wod in a very long time and I felt it. Felt so thick.

9:31 rx

M/42/5'4"/150lbs
As rxd 12:30

11 min 20 sec unbroken 

11:22
Subbed 800m run for row

11:12

I post from a mobile. I cannot see the words I'm writing!!! 

Instead of 1000 m row 60 reps on pulley with 20 kgs
Three times instead of two... 9:00 min

11:53 Rx’d 

I don’t usually complain about free stuff, but I really dislike the new format.  Scrolling isn’t very smooth (no ‘rolling scrolling’) and I really enjoyed the scaling ideas when y’all were posting them.  Most importantly, I hope the ‘Compare to’ links make a comeback.  Thanks!

45# barbell
9
50 sdhp
15
50 sdhp
21

10:12

14:05

ran on treadmill which took a good 20s to start up each time. 

10:44 after a 5km run in 18:42

Rx 9:53
37M/68”/173lbs

11:38 RX

10:48 with 25 lb dumbbells

34/M/5'9/155

11:42 rx’d

This video, and others like it, should be a reminder that capacity can be increased or regained at any age. At CrossFit 204, we've seen incredible strength gains in clients over 60, and we have documented training-earned increases in muscle mass while our clients' peers are losing strength and independence through sedentarism. We've started people on box/chair squats and seen them lose their canes as their legs become stronger. Eventually, they don't need the chair at all. 

11:23 rx

13:30 RX

19:52
Subbed rows for 1000m runs at 3% incline

18 min 22 sec, rx (first ever rx, because I couldn't find any scaling - turns out didn't need it!)

11:48 sub'd ski erg for row

11:42 RX

1150 Rx

29/M/5’8”/160/ 10:44 RX

Don't have a rower at the work gym so did 800 meter runs instead. Time 14:39

9:53

65lb. 12:45

Me 11:10 RX bodyweight 120lbs. My coach 10:38 RX bodyweight 155lbs

10:05 RX

11:01 rx
D
15 lb barbell and 500 m

9:40

16:43 Rx. Not a fan of the new site. 

Scaled to 85#. 14:39 Rx plus

10:30RX

Driving through her heels like a BOSS!

Scaled to 35#:  9 thrusters, 1k row, 15 thrusters, 1k row, 21 thrusters 
14:10

10:45 w/ 35# DBs

11:37 Rx

Please bring back the intermediate and beginner versions along with links to demos in the journal.  This is really a step back for garage gym athletes that follow mainsite.

M/41/6’3”/215

9:55

9:50 as Rx

10:07 rxd

10:48 rxd 

12:22rxd

11:06 rx

11:06
65#
800m SkiErg 

11:06
65#
800m SkiErg 

This is my daily go to, but never thought the tomatoes were that simple. I'm adding that trick to the menu immediately. 

11:22 RX
All unbroken

12:59
9 lunge into push press #45 bar
800 meter run
15 lunge into push press #45 bar
800 meter run
21 lunge into push press #45 bar

Changed it up a bit to include the ski erg.
9 thrusters
500m row
500m ski
15 thrusters
500m row
500m ski
21 thrusters
13:20

"Our understanding is that the needs of Olympic athletes and our grandparents differ by degree, not kind. One needs functional competence to stay out of the nursing home. The other one wants functional dominance to win medals." - Greg Glassman.

Those of us who have been around CrossFit for any amount of time know this statement to be true through countless observations over time. Convincing those outside of the fold, however, is a difficult task (especially, it seems, the ones we care about most). This video, and others like it, are invaluable in spreading the truth to those are otherwise slow to believe. I proudly passed this one around the table at brunch today to the naysayers whose "creaky knees" or "achy backs" surely couldn't survive the "crazy CrossFit stuff." They had no retort. These are an amazing asset to all of us. 

This was a particularly special one for me because the whole family joined me at HQ after a road trip home from the Central Coast. 9:05 Rx. 

11:56 RX 

10:26

12:00 Rx

15:05, 20# dbs

Does it matter how many blocks this meal is? Or is the idea just to give examples of solid meal ideas? Either way, I’m a fan and hope CF can stay consistent with the meal videos and nutrition advice. Thank you! 

M / 28 / 182lb

9:44 Rx

This video makes me so proud of CrossFit and the direction in which it is heading. CrossFit is for everyone and helps you preserve your independence into your aging years. This is simply the best. 

This is absolutely amazing. Everything you need in such a simple meal. I love it!

53 YOM 5’6” 221
15:32 Rxd

10:14 RX

12:12
Sub: Thruster 45lb kettlebell 20/25
Row: 15 sdhp, 150 running jump rope, 15 sdhp / 1000m

11:25 rx 

Subbed rower to 50 SDHPs
9:32 
all 65#

I for 1 can see the changes to the website are just the beginning and that they will support the new emphasis away from the elite and towards us average people. This site is about fixing the “mess” and not just about the WOD. Keep up the good work HQ. 

13:13 Rxd 

9:49 RX 

Rx - 20.19

12:38 Rx. Fun work out

12:06

45 lb bar and 1,000m ski erg.  12:22

9:59 Rx 

12:04

9:56 Rx'd. Lost it in the second 1,000m.

19 years old 5’10” 200 lbs
9:45 rx’d

13:06 35# thrusters. Wanted to make sure to move quick through the thrusters. Stayed at 2:20 or under for row. First 1k in 4:36, second in 4:39. 

10:58 rx
Fun one

12’
Rx

11.5 mins 

30/M/5’10”/150
11:40:37 RX

Rx - 11:07 I could feel everything burning from yesterday 😂

12:00 Rx

I like the new website look and feel much better than the last. I did, however, like the scaling options included with the WODs on the last site. 

8:10 subbed row for 1 mile on assault bike. 

9:19 rx'd

11:08

INT 13:21

9 DB thrusters @ 60# total (30 each hand)
Row 1k m
15 DB thrusters
Row 1k m
21 DB thrusters 

9:41” Lycan CrossFit 

RX’d 11:37

11:31 Rx 

15:32
66lbs(but whos checking)
Ski-erg instead of rower.

Buggered 😂😂😂

“Levy concedes that ‘it hasn’t been conclusively proven that lowering the cholesterol level by diet will prevent heart disease,’ but argues ‘it also hasn’t been proven it won’t help.’”

This is putting a positive spin on a neutral result. Classic industry playbook move. 

Also, this is coming from the same organization (the NHLBI) that partnered with Mars, Inc.–a candy company–in 2014 to see if cocoa flavanols reduce the risk of heart disease and cancer. 

10:05 RX 
M/34/6’3”/225

Also liked the old layout better. Like everything, we'll get used to this design. But the previous website was MUCH better.

No Rower ...subbed 800m run

9:37 

M/6-3/215lbs

What a beautful video!

14:31 Rx

11:25RX

12:25 RX

My first WOD, going to try and do as many as possible this year, #newyearnewme
12:11 Rx’d.. I’ll get better 

11:49

Used 30lb DBs

This was so much worse than I expected and I expected it to be bad. Haha 

11:17 Rx

14:07

thrusters with a sandbag, and running 1000 instead of rowing.
12:42, happy that I kept the thrusters unbroken.

like several others have posted, I would like to be able to comment on prior year WOD's, and I think that HQ should continue to post scaling recommendations.

Male. 40. 5'11". 216lbs. Rx 13:41. (Rower and barbell were in different rooms. Probably closer to 12:55 when I factor in the jog from room to room) Request: Post next day WOD well before 9PM EST. I workout solo and just follow the main site. Would be great to have an idea of what comes next to figure out what accessory lifts and stretches to add in each day. 

First time doing a WOD and I got 17:00 even. Thought I was gonna pass out at the end but hey isn’t that what this is all about? Pushing yourself. Starting the new year off right and can’t wait for more to come. 

11:52 Rx

Rx 12:44

I love how easy this video is going to be to pull up in clinic with patients who cite time and money as barriers to exercise. Functional movement anywhere, anytime. Thank you!

10:31 RX

8:47 I don't have rower, so I sat on a gym class scooter at the low pulley row with 60 lbs and rowed for 3:30 for both sets. Thrusters Rx.

11:53, no row, sub'd SDHP for row.

10:58 rx

RX 11:10.
36/185/6"3"

rx
13:25
m/48/175
I hope the "compare to" will be available.
Any help HQ? Thanks

First CrossFit WOD ever! 14:47

RX 12 mins

Functional movement. Love it.  What CF is all about.  CrossFit is for everyone!

Scaled and subbed with 26lbs dumbbells (80% of bar weight) and ran on elliptical trainer "Level 12" for 40 calories.

10:47

I figured that vigorous rowing is like 600 cal/hour, and it should take me like 4 minutes to cover 1000m; therefore ... 40 calories. In the end, a spot-on 7:59 of total time was consumed by the elliptical trainer; while thrusters/switching took the remaining 2:48 which was a tad slow.

Hi everybody, I have this question. Since I train this workouts I didn’t see a lot of exercises like bike, sandbag, conditioning rope,agility ladder, power sled or prowler. May I substitute some with this ones I described varying my train a bit more?

Attn: @LYNNE PITTS. I agree w/ the other comments about this site update.  While I understand the intention & appreciate HQ’s hard work; it has removed some of the inclusive & warm community feel by omitting things like – scaling options –  links to the movements  –  pictures next to the poster’s name.  Particularly to new users, i think it gives the impression of exclusivity & that intended demographic is the above average athlete, certainly not a beginner or novice.  Just my .02

10:18 worse than I thought

Amazing.. I convinced my mother to enroll and start her classes now in January by showing this vide.. 🙏🏽😉

10:54 RXD. M 42/95 kilos/181 cms 

Rx 11:23

14:57 rx 

This quote......“When we find the real cause and prevention of the cholesterol problem,” he says, “it will seem to many that there was an unwholesome conspiracy.”

It is as if Dr. Mann was predicting the future with significant accuracy. 

13:09 Rx 

2 mile chilly hike before as a warmup. Maybe should have done the WOD first. 

9:24 rx

11:21, though job pacing after being back from holiday but I got through it. Would be good to come back to this wod every once in a while to monitor improvement!

Get up. Sit down. Use the hands for assistance if necessary. Repeat as needed. Be consistent. Good things will happen from such humble beginnings. 

9:26 RX

10:17 rx

12:30. Agree with commenters about this new website. Cheers all. 

16:16 45#

Rx = 12:04 = Dead

10:52 RX that was a good one. 

17:57 rx. Any word on when we’ll get scaling options and movement video demos? Being new to CrossFit, that definitely helped.

Due to no rower.. I did, 21,18,15...pull ups ,Box hump,k/bell swings 7:27. Hard Work after to much Booze in New Years... Happy New year everyone...

10:39 as rx. Nicely 

10:16 RX
that was a good one....
I think I could get under 10 if I pushed the pace on the row.
1st row - 3:33 1k
2nd row 3:43 1k

57 / 172

as rx'd -- 10:59

I want to agree with some of the other posters about the new site. I liked having the scaling options listed as well as links to the movements. Finally, the pictures of the people was a nice touch. Still love CrossFit after 12+ years.

15:40 minutes Rx 30 kg

13:51

18.03 RX 

12:31
This one was tough and my garage was the coldest yet of the year. I'm not sure if my rower was frozen or just me but this sure seemed to go slowly.

RX 11:45

This lady has some great overhead extension, which is often lost as we age!

12:20 Rx

This video takes "food porn" to a whole new level.  Simple, elegant, beautiful... love it! 

10min & 5sec RX! 

I love the roasted tomatoes idea, I usually do fresh sliced tomatoes, but am going to try these roasted ones today.  

M/48/70” 18:28
From Monterey CA! Happy New Year.

This is the other CrossFit message. Not just competitions. All ages are good for doing it, CrossFit is Health.  Let yourself be advised by those who work in health

10:35 rx’d 

14:41

Not liking this this new website. Liked how the old one gave scaling options. Also a description of how the wod should be done with what the wod will work. Any way you can add a place for this stuff? 

RX   13:46

12:07 RX
40M/5'10"/225#

12:34

Where's the scaling?

Excited 19:40

How many reps of 65lbs SDHP can be a sub of the 1000 rower?

14.02 70 lbs

I’m new to CrossFit and I liked the old website better because you had the scaling plus the beginner option on top of the fact that you were giving the videos of how to perform the exercises . I don’t know if you are still working on the new website but as right now I don’t like it . 

11:38 Rx

14:45
Used bar.

09:51 rx. Row 1: 3:36. Row 2: 3:47

Subbed, no rower, no barbell.
7 thrusters with 2 20kg kettlebells
100 SDHPs with a 20kg kettlebell
12 thrusters
100 SDHPs
16 thrusters
12:37

36m/69”/150#

Rx’d 12:01

11:33 rx'd

In the nearly 11-years I’ve been a CroasFitter I’ve probably commented on here 5 times at most... But I hate this new site.. The previous one was great. No scaling options, no affiliate links? Or am I just missing it? Sometimes is ok to not make unnecessary changes... 

14:30

14:08rx

12:12 Rx. Peace 

M/44/6'2"/185

Rx'd 
11:23...rower broke on me 470m in on first 1000m row had to stop and jump on a different rower for the remaining 530m oh well still felt good

19:42

Looking forward to adding the WODs to my daily training from today and doing more and more crossfit type exercises this year :)

Where are the scaling/beginner options????? also.. HORRIBLE website... the old one was MUCH better.

Rx 12min 54sec

10:20 as rx 

First, Mann’s comments here are particularly interesting in light of what we know now - 40 years later, the AHA has implicitly recognized dietary cholesterol has a negligible impact on blood cholesterol or on heart disease risk. But given this was a recent development, the question follows - why did it take so long?
The commercial interests Mann points out are easy to blame. Given cholesterol is exclusively found in animal foods, many in the food industry served to gain from a shift from cholesterol-laden foods to substitutes, and others like processed food manufacturers could shift to plant-based ingredients. Whether this directly affected guidelines and scientific thinking or not (and there’s plenty of evidence it did), it was easy for food manufacturers to comply with restrictions on dietary cholesterol and so shift what the public thought of cholesterol in their food via marketing claims.
And yet, Mann’s argument about the impact of consensus on NIH funding may be at least as impactful. If, as Dr. Levy argues, “funding is determined by peer review”, as soon as a peer group coalesces on a viewpoint it will become more challenging for contrary views to be seen as worthy of funding, and so for them to be tested and potentially substantiated (unless they can find private support). And so a hypothesis that gains an “early lead” can grow to dominate the conversation simply through this implicit suppression of alternative views.
There’s a valid pushback - this same argument would seem to justify allocating more funding to anti-vaxxers and other “fringe” scientists. But I believe there is a middle ground, where funding is concentrated toward a single hypothesis only when it is backed by data clear, consistent and direct enough that we do not need to explore any other hypotheses. The same error Mann describes recently shunted billions of research dollars down another potentially fruitless path, investigating amyloid beta as a direct cause of Alzheimer’s disease. Maybe it’s the idea of a peer-reviewed funding process that needs to be assessed.

It is such a welcome and delicious revelation that bacon and eggs is not only tasty, but also healthy. Both will be on my plate in the morning.