CFWUx2
41:23

22:35*
*Inverted burpees to wall with knees bent. 

Love it. In my case I am still doing my burpees at 78. Just a little slower! I know of a number of people that have fallen and found the next day on the floor because they could not get up. CrossFit is your lifeboat!

Good to see my friend Bob.

CFWUx1
41:28

Actually, the recipes are only in partial written format. It lists the in ingredients and amounts, but has zero written directions for actually cooking it. 

Great article.  We need everyone to know this!
The article links obesity to insulin resistance.  I believe we now know hyperinsulinemia is the root cause to obesity, hypertension, hypertriglyceridemia and glucose intolerance (Norman Kaplan - 1979).   We know that you can develop insulin resistance without being obese.  It is not just avoiding being fat, but avoiding all the refining carbohydrates and the physical inactivity that will safeguard us from cancers linked to hyperinsulinemia. 

29:23 RX'd. 
Suckfest, was going to cut a round. Didn't. Inverted was cool. Handstands felt surprisingly controlled midworkout - have been following Glassman protocols in 'Handstands' article. 

23:50

First to those saying inverted burpees are fun, what the hell? You guys/gals must be body-weight, gymnastics superstars. 

Second, scaled to 70%:
3RFT
10 Inverted Burpees
700m Row
10 Burpees

27:20

Thankfully I didn't break my neck today. 

27:31Rx. 

RX
28:53

32:50. Scale/sub. 15s thru 1st/2nd, 10s 3rd. SDLHP@25kg 80/60/40.

Rx 16:58

22:35rx

Male/32/143#

As Rx'd 
24:41

27:23 Sc
3 rounds of:
15 Inverted Burpees (supine to headstand)
1000m Row
15 Burpees over Rower

24:17 sub 5 hspu and 10 75lb kbs for inverted burpees

24:59 rx 

subbed 3 rounds of:
10 inverted burpees
20 pull-ups
10 burpees

12:44

33:01 RX

3 rounds
10 Candlesticks
750m Row
15 Burpees over the rower

20:00-20:15 (saw the clock about 1´ after finished)

23:44 rx

26:40 RX

Time cap at 20m

1 full round + 6 inverted burpees
Subbed 10-45# SDHP for rows

Definitely exposed weaknesses 

M/59/6’2”/230

23:13 
Was pleasantly surprised by this wod. Got a lot of good freestanding handstand practice under duress.

Lol, I posted the wrong time.  Haven’t done this yet, looks good

11:58, just getting back to conditioning feels good to move.  For what it’s worth the site looks great and easy to use.....start charging the people who complain or at least remind them its free.

37'58"

INT

12 inverse burpees
800m row
12 burpees over PVC
Intense but I loved this one. Practicing then inverse burpees was really fun. Remember to lock elbows before going up and trust the momentum. Row, Lee abs braced but good shoulder width and decent neutral neck. PVC burpees: remember to land with weight in heels, engaging the whole leg (thighs and hams / glutes) and posterior chain. 

24:50 RX

20:13 (mistakenly only did 10 burpees each round)

Why can't the recipes just be in written format?

Rx 
38:56

23:02

RX’d 22:13
Loved the inverted burpees

M/56/6'2"/179
RX'd 26:41
First time doing inverted burpees - fun!

21’13 did like Antoine Lenouvel (to target)

22분 18초 CrossFit HIM
대한민국 경기도 안양시

21:22 rx

23’42 with burpees to target instead of over row

M/42/5'4"/150lbs
As Rx'd
24:06

We tried this last night. I had my doubts going into it but it was great. I was looking forward to the leftovers today!

28:02 with 10 inverted burpees each round alternating legs I kick with

23:38 rx

I was waiting for the next food  item to come out and this did not disappoint.  Can't wait to try it.

19:17 Rx 

Clarke, thank you for the references and civil discourse.  I took a look at the 71 page document of the American Cancer Society.  The very brief section on nutrition states "A recent study led by American Cancer Society scientists estimated that 18% of cancer cases and 16% of cancer deaths in 2014 were attributable to the combined effects of excess body weight, physical inactivity, and an
unhealthy diet (including excess alcohol)."  So that is incredibly broad and nonspecific.  Moreover, if 16% of cancer deaths are attributable to the combination of excess body weight, etc, then 84% of cancer deaths are not.  They do go on to point out some specific cancers are more associated with obesity than others.  But again, these are epidemiological studies that demonstrate "associations".  Besides, who would argue with recommending good diet, and physical activity, and weight loss if obese.
Look, in the end, I hope we do find hyperinsulinemia driving neoplastic growth is true, because I imagine treating and preventing will be easier than what has so far been accomplished in the 60 years since President Nixon announced the War on Cancer.

RX 22'46" FELLING GREAT! 

25:39*
*Rounds 2 and 3 - 10:1000:10
M/5'10"/189

21.29 RX

28:17, RX’d over a model E rower. This one was really tough!

28:31 Rx

36:08

inverted burpees was supine, to post a hand to stand up, to handstand. burpees were more of a step over.  At 0530, I was just trying to complete the workout

As rx’d, 22:40.

Steady on the inverted burpees.  Tried to push the rows, going around 1:50 pace first round; more like 1:55 for rounds 2 and 3.  Burpees over the rower were rough, especially last round.  Hard to move quickly.

45m/5'10"/180

37 min

Is there any way you could add how many  ‘Zone Blocks’ there are for the recipes you do to help those just starting out...thanks 

26:27 Rx’d 

30:05rx

38/male/Rx/ 24:44 / Wall handstand 

Scaled to 2 rounds, everything else is Rx.
27:56
This hurt and I stunk at it even though I scaled, which probably means it is exactly what I needed to do today and need to do more of.  Enjoying the new programing HQ.
M / 39 / 6' / 204#
Yep! I weighed myself and I've lost 16 pounds sense the last time I weighed myself in July. 

5’8” / 160 lb / 20 / M

Rx’d 25:17

21:22rx

Thanks Coach

M/44/6'2"/185

Rx'd 
24:53

M/35/165lbs. 21:26 as written. Inverted burpees all free-standing. Rowing needs work!

26:31

Regular burpees

M/44/6”5/238

19:02 Rx 

The Inverted Burpee is my new favorite movement...it works so much and is so fun!!! Great for beginners to practice springing into the HS. I substituted the 1,000m row with 10 jumping squats and a run. I don't recall my time 🤔...I'll ask one of my workout buddies what it took us. 

Love showing this to my 67 year old parents! 

28:50

26:21 RX.
Those inverted burpees were kinda fun  after the 1st few awkward ones.

Oh the Burpee. Such a love/hate relationship I have with you.

Cabbage is completely underrated. Looking forward to eating this for dinner tonight!

24:16
Did burpees over bar instead of rower.

Subbed for 800m runs & normal burpees (no rower)
24:01

handstand but not handstand hold
27:06

25:42 rx
Tough in a different way with those inverted burpees

On point!

All this time I thought an inverted burpee required a kip to feet and a press to handstand! 

Scaled 10 inverted burpees,  row 750, 10 burpees over the rower 

3 rounds 

22:13

D
3 inverted  burpees, row 500, 10 burpees.

3 rounds 

16:29

25:12 rx

31:41 RX
Inverted burpees took longer than I thought.

While I miss the scaling, I understand it.  What I don't understand is the removal of the comparison.  That's what I thought Crossfit was all about?

What's the point of either the roll on your back or the handstand?  A burpee is from the ground to standing, I don't understand the need for both.

Welp, good luck everyone I doubt I'll be back (not that with 103 posts anyone will read this).

32:42

33:05 Rx

24:46 Rx - Transitions & motivation towards transitions suffered, haha. Great workout. Sneaky. 
M-42-69-170#

3 rounds for time of:

15 inverted burpees (supine to handstand)
1,000-m row
15 burpees over the rower (jump up instead, rowers fixed to the floor)

32:45

30:41 

Most reps of inverted burpees were roll to one knee and one foot then stand vs roll to both feet. My body couldn't keep up with my mind today, still fighting a cold. 

Then handstand walk practice for a few minutes.

3, 2, 1...done

23:29 RX 

28:39, kip up to standing for the first 2 rounds, no row sub'd SDHP, burpees to 12" target.

One note, given today's discussion about the site (way to energize the virtual box, Coach!).  I LOVE the scaled videos showing how exercises translate to real life for the elderly.  Showed my 85 year old dad the squats the other day, and will show him the burpee video from today.  Not needed or useful for 95% of the site users I suspect, but I will definitely use with my parents, aunts/uncles, etc.

Great wod
Rx'd 26:17

31:01 RX

I got smoked. This one was soul sucker for sure. After the first rd, i had to have a “come to Jesus” moment to make it through 2 & 3. 

I love the instant joy you feel when you finish tho. Makes it all worth it.

Sub 21mins

This is silly

26:04, rx.  I do not like burpees of any flavor.....

Why are there no more scaling options for movements? The old format had them.

Hey Coach, is the point ‚compare to‘ still alive?

26:17 rx’d 

I really miss the WOD on the old site.  The scaling information was critical to our box as we have always been proud to represent HQ programming as it is meant to be.

27:06

31:41...didn’t really know how to execute inverted burpees till last set and a half. 

23:19 RX

Bear down Chicago!  Let’s go Bears!!

28:57

24:45 Rx. Wonderfully Miserable 

Scaled to:  
15 candlestick & tripod headstand w/ knees on elbows 
1k row
15 burpees, stepping over rower

36:37

Back couldn’t do kick ups w/ the rest of the WOD.  Worked to flow candlestick & tripod as one move to mimic the rx as close as possible.  Was fun to use yoga moves in a WOD!

26:33 Rx.

23:34 RX. Dont know if I did those inverted burpees to standard or not.tougher than it looked

Modified for fitness level and injuries:
15 inverted burpees (supine to overhead DB press) 10lb each. 
500-m row 
15 burpees (not over the rower)
27:45

Fiancí© RX 27:54

“Heavy Nancy” from 3 weeks ago but scaled to 115lbs. 15:00 on the nose. Didn’t stop on runs this time but they were still slow. Unbroken squats. 

27:25 RX. 
First time doing the inverted burpees and hadn't done handstands for quite some time. I was apprehensive about this at first but really enjoyed the new skill.

M/41/6’3”/215
28:03... wrist now?!

24:28 Rx 
I thought the inverted burpees were going to be fluff but they took a lot longer than I imagined

Rx 42:35 brutal:)

Did just regular burpies but my time was 29:40

25:58 Rx...well that was unexpectedly long 

24:13 rx (spouse–25:11 rx)

Scaled to 3 rnds
10 inverted burpees
1000m row
10 burpee over bar
34:38
I did not get a proper inverted burpee until the 2nd round.  This wod turned into a "skill development" very quickly for me.  Didn't really worry about the time.

47:58. Black band across peg 4 from top with large J cups, black band across pin 10 with small J cups. Burpee with hop at top, not jumping over rower.  Hands off deck for coming up in burpee.

25:49 Rx Don't let that one fool ya. I love variance! 

I had a lot of fun with this one. Kept the pace slow and controlled on the inverted burpees. New move for me! 

29:51 mins

I don’t have a rower so I sub’d with 5 min Airdyne Bike and Burpees over barbell. 

I’m a fan of CF going back to the basics. Thank you!

21:54 rxd

22:19 with regular burpees 

39:57rx had to go nice and slow on the hand stands as I had never done them before. Loved the workout 

21:46 rxd

33.38

25:37 Rxd

So, my wife and I are doing Murph 1st Sunday of each month results:
Her 3/4 Murph 28:17.
Me (no vest): 32:06 PR
God bless Lt. Murphy

37:08 Rx. I smacked my head on the wall dismounting my second go. 

31:15 

The CDC reference notes that 40% of cancers occurred in patients who are obese. We already know that 40% of US adults are obese. In other words, this is expected and demonstrates no causation, but simply another association. This does not provide clarity or put us any closer to understanding cancer, which represents many independent unique diseases. The most interesting thing in the Times commentary was the hypothesis that hyper insulin secretion might drive neoplastic growth. We will need real research, and not suppositions, to validate or invalidate this theory. I continue to look forward to Crossfit Health accurately characterizing information, and not hyping it to fit a prespecified bias, such as carbohydrates cause cancer. Someday, we may find this true; or not. But we don’t know this today, based on the evidence. The Times article they quote says exactly this. 

Any thoughts on the size of the pan and wok they're using?

"Having recognized the risks of excess insulin-signaling, Cantley and other metabolism researchers are following the science to its logical conclusion: The danger may not be simply eating too much, as is commonly thought, but rather eating too much of the specific foods most likely to lead to elevated insulin levels – easily digestible carbohydrates in general, and sugar in particular."

This is a key point. There is anecdotal and clinical evidence suggesting a variety of interventions that chronically reduce insulin levels have beneficial effects on cancer risk and possibly progression (including both low-fat and low-carb diets that remove sugars and refined carbohydrates, and overall caloric restriction). By bringing it back to insulin elevation as the key hypothesized driver, the evidence looks less like a mess and more like a variety of means to reach similar ends.

Of course, if we are confident insulin suppression is our primary area of focus, that would tell us certain tools are maximally effective at reducing cancer risk / slowing cancer progression.

Cantley recently worked with Sid Mukherjee (of Emperor of All Maladies fame) on a study suggesting insulin suppression can, at the least, improve the efficacy of some cancer drugs. That evidence by itself is preliminary, but could represent the logical "next step" for this model.
https://www.nature.com/articles/s41586-018-0343-4#Abs1
https://www.nytimes.com/2018/12/05/magazine/its-time-to-study-whether-eating-particular-diets-can-help-heal-us.html

27:46

Another option to the scaling workout dilemma: go to the bottom to the link that says “Find a workout.” Enter January 1, 2018. It has all the scaling options and videos at hand. I guess I’m going to be all 2018 in 2019. Best of luck everyone

Scaled to:
15 inverted burpees (scaled)
1000m row
15 regular burpees
1000m row
10 regular burpees
1000m row

30:00 time cap

24:15 Rx

Well. I can’t do handstands in my garage yet and no rower. So my scaled version. 

3RDS For Time
15 burpees
Run 800 meters
15 burpees 

Time: 25:48

M/44/5'8/#206
24:24
scaled to 
15/1000m/15
12/750m/12
9/500m/9

33:33 – I subbed 40cal elliptical runs (approx 4 mins) for the 1000m rows; also, my inverted burpees totally sucked – see my hideous time – so I counted all serious attempts.

Subbed strict candlesticks for inverted burpees 
https://m.youtube.com/watch?v=WXoNNx-uOtU
Three rounds, including other movements Rx, in 25:36. Rested 8 min then completed handstand practice.
It wasn’t until my second round of candlesticks that I realized these are great practice for the arch in kipping. I’ll incorporate these into my accessory work for sure.

What’s truly amazing is how older athletes who have done CrossFit can perform this movement better than their peers and better than deconditioned people 40 years younger. Some people under 50 can’t do this movement at all, but if they start rebuilding themselves now, they’ll be fitter at 51 than they were at 25.

Yesterday @GLYN BLAIZE posted this... https://www.facebook.com/CrossFitTraining/photos/a.1669413953279950/2186818724872801/?type=3 for Saturday's WOD scaling which was helpful. Today it says this content is not available. Would some please post the FB link again?

I love it Rory!

“The marginal capacity to stand separates those who should live alone from those who should not.” - Greg Glassman

I’ve fallen....and I CAN get up!

 You keep on posting all these articles about aging
And disease,posting pictures with elderly people, yet you have totally removed the scaling options and videos that promoted safety and realistic workouts for beginners, intermediates,or for us that are a little bit on the older side. Being almost 50 the scaling options made the workout reasonable, yet gave one a goal when looking at the elite options.  I’ve been doing CrossFit for eight months now, and was solidly into the intermediate range, with some elite moves,so I can somewhat scale things realistically. But now I have to do all the extra homework of looking up YouTube videos and trying to find all work out and scaling options on my own. Before I had everything at one touch, Which was great for at the gym reminders. This is no longer  user-friendly. It seems now youre catering only to the elite, but warning us what old age can do the bodies. Make up your mind on your message. 

Rx 28min 29sec

Warmed up with the inverted burpees, but I changed this one a bit to take advantage of some nice weather this morning. 

3rft–-
15 HSPU
1 mile bike (on the road, not an air bike)
15 BJ 30”

19:47. Happy Sunday.

19:14 Rx'd 

Love the article!  I wish that this knowledge / data was more main stream.  I wish that it was taught in elementary schools. I wish it was taught to me in medical school.  In my training one week out of my four years was dedicated to nutrition.  

“The doctor of the future will give no medication, but will interest his patients in the care of the human frame, diet and in the cause and prevention of disease.”
― Thomas A. Edison 

10 mins handstand work

Row 1000m
15 burpees over rower
Row 750 m
15 burpees over rower 
Row 500 m
15 burpees over rower

Lunch workout in Oslo. Time cap 15. First round 6:00, then oops it was a 3round workout! Did not make the time cap ✌🏼️

My opinion. Glassman aldready told us that this will be the new format of the mainsite, so it's useless to blame it day by day, they decided that the new website should be like this, and they did. We can ask questions like "why you took the scaling away?" or "why this deep focus on health?", but blaming everyday them is really boring. Instead i really like to know if they want to return to the basic WODs format (like 2003/2004 and so on WODs) or this is just temporary. looking at the previous 3 days block and at this block i can find something similar, they also used this format in WODs of early CrossFit years. Hope they will write back something to me! 

27'07"
Before Workout 190105

29.01 : unable to do the handstand push-ups w IB 

Thank you!! More of these, going to try this soon! Yum.

The Ketogenic lifestyle and CrossFit are the fountain of youth

26:31 - rx

34/5’9/155

Short on time so did two rounds.
12:46. 

I agree with Jesse. The scaling options and videos of techniques right at your finger tips was great especially when you need to maximize your gym time and not spending time looking things up.

Me RX 25:10
My coach RX 30:39

Really dislike to Website format for WOD.  The old system was fantastic.

Rx - 23m41s

24:52

28:31 rx

This is a great reminder of the importance of “function” in functional movements. Ever increasing power output is the ultimate goal. But it all begins with accomplishing a realistic, valuable task, such as engaging with the ground and getting back up. The burpee isn’t just an exercise but a survival skill.

Modified to 2 rounds and done during lunch!
12:45

Champions Club Scaling Notes

STIMULUS: As much as I don’t like it, this might not be a bad one to complete even if intensity suffers. One of the things volume is great for is coordination/skill (think about how many free throws people practice just to shoot 80% in a game), so I see this as a great opportunity to practice jumping/landing mechanics and flow while you are tired. However, if you want to make this a little simpler, maybe do 5 rounds of run/row 400 meters and 10 burpees. Use the warmup to practice candlestick rolls and handstands.

GROUP:  We’ll probably do this thing decently close to prescribed for most of the kids except sub running for rowing, seeing as we only have one rower. On long runs like this we usually emphasize falling in technique work; being able to distinguish a small fall from a large fall is a big difference with athletes that can pace and those that can’t.  Thinking about keeping the hips over the knots in your shoes (and no further) can help. Everyone can do some form of get-up off the ground (covered below), but the handstand can be tricky. We’ll count kick-up attempts as reps. And since space can limit using bars for burpees, let alone rowers, we’ll either do them straight up for those with bad mechanics, or just jump over a line on the ground for the good movers, still keeping feet together and vertical shins on both landings from the push-up and jump.

INJURY/MOBILITY: The obvious one is the inverted burpee. Because we’re focusing on volume, I really think it’s best to do these with feet together to block for best positions; mobility is a big limit for sure, but knowing how to roll the hips on top of the feet can make up for it. Rolling lunges are what almost all of the parents in the gym will do on this one, and is what I would recommend if the candlestick can’t be done with feet together. And don’t be afraid to assist with one or both hands on the come-up if needed. Scaling running is always tricky if someone’s working through something lower-body related. We have a guy that’s working through a messed up hip, so we’ll just do something like lunges, push-ups (maybe clapping), and hollow rocks in like a 20-minute amrap.

I’M DOING THIS RIGHT IF: I feel some kind of rhythm on at least the first round of inverted burpees

START TO RETHINK MY DECISION IF: I am stuck in that Ocean Motion ride at Cedar Point on my inverted burpees.

SCALING WRONG WILL CAUSE ME TO: Dread having to sit on the toilet

GENERAL FEAR LEVEL (1=REST DAY, 10=FGB): 7. (Baseline: 5. -1 for My Lungs Won’t Explode. +1 for running/rowing more than 800 meters. + 1 for not 5 rounds. +1 for the embarrassment factor of biting in on both burpee variations. + 1 for the parents are going to hate me for the day because there are “no abs.” -1 because pacing baby!

Found a couple of videos with a scaling option. I'm new and refused to turn away.

https://youtu.be/q-UX4_2gBHY

https://youtu.be/AMKec1KROdU

Love the inverted burpee!!!   Very practical.  Awesome WOD. 

We use to eat cabbage often as kids. I know whats for dinner tomorrow.

Going to try this recipe tomorrow. 

I’m loving the programming at the moment, the use of new moves like the slow decent handstand and supine burpees are great. Not just the same handful of bodyweight moves but broadening the spectrum and opening people up to moving in new ways. 
I did like the scaling options for beginners because it breaks down the barriers into CrossFit. If I point someone to this site and they see this, likely they will be put off because it looks impossible for a new person. That being said you could just do a scaling course, and adjust each workout anyway. 
The little Avatar pictures were great as well because it helped me feel connected with the other main site CrossFit folks. Not just a name and a score. 
I like the move into a more health oriented CrossFit though, showing the burpee as something helpful to get on and off the ground not just a heart rate tool. 
Lastly just thank you to CrossFit for putting up free workouts for nearly two decades. 

Call me weird but I like inverted burpees. Hey HQ I see we getting back to basics, the OG crossfit, and I like it. Reminds me of 2008 when I just stumbled upon crossfit.com. I'm looking forward to this year and sticking with it from go.

Before anyone asks....

https://m.youtube.com/watch?v=mHjude_kmDE