Sunday

190106

Workout of the Day

188

3 rounds for time of:

15 inverted burpees (supine to handstand)
1,000-m row
15 burpees over the rower

Post time to comments.

Comments on WOD 190106

187 Comments

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Doug Brubacher
July 9th, 2023 at 1:07 am
Commented on: 190106

CFWUx2

41:23

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Jeremy Maillet
June 4th, 2023 at 4:09 am
Commented on: 190106

22:35*

*Inverted burpees to wall with knees bent.

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Doug Brubacher
October 2nd, 2020 at 6:30 pm
Commented on: 190106

CFWUx1

41:28

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Andy Gilmour-Jones
April 14th, 2019 at 5:13 pm
Commented on: 190106

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.

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Nate Gordon
February 28th, 2019 at 10:04 pm
Commented on: 190106

23:50

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Joshua Patterson
February 10th, 2019 at 8:47 pm
Commented on: 190106

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.

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John Doody
February 10th, 2019 at 6:22 pm
Commented on: 190106

27:31Rx.

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Kevin Miller
February 5th, 2019 at 10:54 pm
Commented on: 190106

RX

28:53

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Kury Akin
January 31st, 2019 at 3:04 pm
Commented on: 190106

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

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Renato Baccari
January 30th, 2019 at 6:09 pm
Commented on: 190106

Rx 16:58

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Jonathan Jenkins
January 28th, 2019 at 1:10 am
Commented on: 190106

22:35rx


Male/32/143#

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Sebastien Hotte
January 18th, 2019 at 9:24 pm
Commented on: 190106

As Rx'd

24:41

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Albert Kombe
January 18th, 2019 at 12:12 am
Commented on: 190106

27:23 Sc

3 rounds of:

15 Inverted Burpees (supine to headstand)

1000m Row

15 Burpees over Rower

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Matt Crouse
January 15th, 2019 at 10:33 pm
Commented on: 190106

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

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John Campion
January 15th, 2019 at 5:58 pm
Commented on: 190106

24:59 rx

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Manchild Manchild
January 14th, 2019 at 7:37 pm
Commented on: 190106

subbed 3 rounds of:

10 inverted burpees

20 pull-ups

10 burpees


12:44

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Chris Martinez
January 14th, 2019 at 7:30 pm
Commented on: 190106

33:01 RX

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Luis Beza
January 13th, 2019 at 10:48 am
Commented on: 190106

3 rounds

10 Candlesticks

750m Row

15 Burpees over the rower


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

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Oleksandr Kushnir
January 12th, 2019 at 7:48 pm
Commented on: 190106

23:44 rx

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Blake Hoopes
January 12th, 2019 at 6:27 pm
Commented on: 190106

26:40 RX

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Mike de Graauw
January 12th, 2019 at 6:06 pm
Commented on: 190106

Time cap at 20m


1 full round + 6 inverted burpees

Subbed 10-45# SDHP for rows


Definitely exposed weaknesses


M/59/6’2”/230

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Aaron Powers
January 12th, 2019 at 2:19 pm
Commented on: 190106

23:13

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

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Matt Crouse
January 12th, 2019 at 3:41 am
Commented on: 190106

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

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Matt Crouse
January 12th, 2019 at 3:39 am
Commented on: 190106

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.

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Rafaela Mendizabal
January 12th, 2019 at 12:00 am
Commented on: 190106

37'58"

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David Swicegood
January 11th, 2019 at 11:56 pm
Commented on: 190106

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.

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David Swicegood
January 11th, 2019 at 11:58 pm

WEBSITE BUG: On chrome on iOS, the comment box pushes the “submit” button down as you type. If you type a lot, it goes too low and is no longer on screen. For some reason, I also can’t scroll when this happens, which makes it impossible to submit my comment until I delete enough lines.

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Paul Hopkins
January 11th, 2019 at 5:16 pm
Commented on: 190106

24:50 RX

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Morgan Greene
January 11th, 2019 at 4:46 pm
Commented on: 190106

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

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Shannon Said
January 11th, 2019 at 12:02 pm
Commented on: 190106

Rx

38:56

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Il Xlll
January 11th, 2019 at 8:32 am
Commented on: 190106

23:02

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Christopher Jacobs
January 11th, 2019 at 2:17 am
Commented on: 190106

RX’d 22:13

Loved the inverted burpees

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Brian Rosenbaum
January 10th, 2019 at 11:52 pm
Commented on: 190106

M/56/6'2"/179

RX'd 26:41

First time doing inverted burpees - fun!

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Julian Festor
January 10th, 2019 at 8:38 pm
Commented on: 190106

21’13 did like Antoine Lenouvel (to target)

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Kyungtaek Kang
January 10th, 2019 at 6:48 am
Commented on: 190106

22분 18초 CrossFit HIM

대한민국 경기도 안양시

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Justin Bergh
January 10th, 2019 at 12:11 am
Commented on: 190106

21:22 rx

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Antoine Lenouvel
January 9th, 2019 at 9:29 pm
Commented on: 190106

23’42 with burpees to target instead of over row

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Matthew Burritt
January 9th, 2019 at 9:17 pm
Commented on: 190106

M/42/5'4"/150lbs

As Rx'd

24:06

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Bethanie Giardina
January 9th, 2019 at 7:42 pm
Commented on: 190106

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

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Julian Festor
January 9th, 2019 at 10:08 am
Commented on: 190106

23:38 rx

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James Dunning
January 9th, 2019 at 1:49 am
Commented on: 190106

19:17 Rx

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Luciano Beite
January 8th, 2019 at 9:56 pm
Commented on: 190106

RX 22'46" FELLING GREAT!

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Michael Buttenob
January 8th, 2019 at 9:15 pm
Commented on: 190106

25:39*

*Rounds 2 and 3 - 10:1000:10

M/5'10"/189

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Filippo Olivieri
January 8th, 2019 at 8:00 pm
Commented on: 190106

21.29 RX

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Brandon Slaven
January 8th, 2019 at 7:11 pm
Commented on: 190106

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

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Dmitry Zolotyh
January 8th, 2019 at 6:37 pm
Commented on: 190106

28:31 Rx

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Craig Collins
January 8th, 2019 at 5:51 pm
Commented on: 190106

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

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Craig Collins
January 8th, 2019 at 5:53 pm

Oh, and ran 800m instead of row, burpees were over the bar

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Chris Meldrum
January 8th, 2019 at 4:43 pm
Commented on: 190106

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

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Fadi Theodory
January 8th, 2019 at 3:43 pm
Commented on: 190106

37 min

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Coastie Nick
January 8th, 2019 at 2:33 pm
Commented on: 190106

26:27 Rx’d

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Shawn Anderson
January 8th, 2019 at 11:39 am
Commented on: 190106

30:05rx

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Heechul Kim
January 8th, 2019 at 6:49 am
Commented on: 190106

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

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Nathan Bynum
January 8th, 2019 at 3:04 am
Commented on: 190106

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.

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Scott Jacobson
January 7th, 2019 at 11:25 pm
Commented on: 190106

5’8” / 160 lb / 20 / M


Rx’d 25:17

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Eric Love
January 7th, 2019 at 11:12 pm
Commented on: 190106

21:22rx


Thanks Coach

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Stacey Thompkins
January 7th, 2019 at 10:41 pm
Commented on: 190106

M/44/6'2"/185


Rx'd

24:53

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Adrian Bozman
January 7th, 2019 at 8:57 pm
Commented on: 190106

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

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Nadia Shatila
January 7th, 2019 at 9:12 pm

You smashed me. Great job, Boz! My rowing needs work as well.

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P W
January 7th, 2019 at 8:42 pm
Commented on: 190106

26:31


Regular burpees


M/44/6”5/238

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Jesus Carlos Rocha
January 7th, 2019 at 7:35 pm
Commented on: 190106

19:02 Rx

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Jade Teasdale
January 7th, 2019 at 6:58 pm
Commented on: 190106

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.

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Meghann Pugliese
January 7th, 2019 at 5:51 pm
Commented on: 190106

28:50

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Nicole Deaver
January 7th, 2019 at 5:22 pm
Commented on: 190106

26:21 RX.

Those inverted burpees were kinda fun after the 1st few awkward ones.

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Dave DeCoste
January 7th, 2019 at 11:59 am
Commented on: 190106

24:16

Did burpees over bar instead of rower.

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Viktor Wachtler
January 7th, 2019 at 10:44 am
Commented on: 190106

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

24:01

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Christian Heck
January 7th, 2019 at 6:57 am
Commented on: 190106

handstand but not handstand hold

27:06

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Kevin Boudreau
January 7th, 2019 at 6:21 am
Commented on: 190106

25:42 rx

Tough in a different way with those inverted burpees

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Jeff Chalfant
January 7th, 2019 at 3:38 am
Commented on: 190106

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

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Greg Glassman
January 7th, 2019 at 4:03 am

There's your upsacled variant. Go for it. Efficient too.

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Jeff Chalfant
January 27th, 2019 at 10:31 pm

31:11 with kip ups from supine to squat and two foot jump into wall handstand but many ended up being freestanding. Otherwise rx’d. Tried to keep first two rows at 1:55 pace but fell off towards the end of round 2, last row at 2:00ish pace so I could transition and push through the burpees quickly.

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Jesse Montagnino
January 7th, 2019 at 2:42 am
Commented on: 190106

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

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Nadia Shatila
January 7th, 2019 at 2:14 am
Commented on: 190106

25:12 rx

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Adrian Bozman
January 7th, 2019 at 6:55 pm

I'm gunning for you Nadia...

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Eric Landerville
January 7th, 2019 at 1:52 am
Commented on: 190106

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).

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Kevin Boudreau
January 7th, 2019 at 6:35 am

Don’t know the answer, but I did read you comment, 🤘🏻 just thought you should know lol

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Nicole Deaver
January 7th, 2019 at 5:22 pm

I read it too. :)

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Allison Autrey
January 7th, 2019 at 6:19 pm

I read it too

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Adrian Bozman
January 7th, 2019 at 6:55 pm

Hi Eric! Think about the inverted burpee as basic gymnastics training: body-awareness, coordination, agility, all compounded with a high heart rate.

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Paul Beblowski
January 7th, 2019 at 12:41 am
Commented on: 190106

32:42

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Chloe Bauer
January 7th, 2019 at 12:33 am
Commented on: 190106

33:05 Rx

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Brian Anderson
January 7th, 2019 at 12:25 am
Commented on: 190106

24:46 Rx - Transitions & motivation towards transitions suffered, haha. Great workout. Sneaky.

M-42-69-170#

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Michael Marleau
January 7th, 2019 at 12:08 am
Commented on: 190106

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

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Jonith Irving
January 7th, 2019 at 12:02 am
Commented on: 190106

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

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Jesse Delander
January 6th, 2019 at 11:53 pm
Commented on: 190106

23:29 RX

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Robert Norbryhn
January 6th, 2019 at 11:44 pm
Commented on: 190106

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

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Jim Rix
January 6th, 2019 at 11:27 pm
Commented on: 190106

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.

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NA
January 6th, 2019 at 11:02 pm
Commented on: 190106

Great wod

Rx'd 26:17

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Jacob Daniel
January 6th, 2019 at 10:53 pm
Commented on: 190106

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.

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Michael Libbie
January 6th, 2019 at 10:46 pm
Commented on: 190106

Sub 21mins

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Gavin Carruth
January 6th, 2019 at 10:37 pm
Commented on: 190106

This is silly

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Matthew Aukstikalnes
January 6th, 2019 at 10:22 pm
Commented on: 190106

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

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Keith Lupien
January 6th, 2019 at 10:17 pm
Commented on: 190106

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

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Hendrik Bünzen
January 6th, 2019 at 10:14 pm
Commented on: 190106

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

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Js Smith
January 6th, 2019 at 10:18 pm

Yes, I’d like to know if it’s going to be available too, Coach! Please, let us know? 🙏🏼

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Hendrik Bünzen
January 6th, 2019 at 10:13 pm
Commented on: 190106

26:17 rx’d

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Traci Meier
January 6th, 2019 at 9:30 pm
Commented on: 190106

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.

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Keith Lupien
January 6th, 2019 at 10:18 pm

I agree. My box CF Wolfking as well.

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Cy Azizi
January 6th, 2019 at 9:17 pm
Commented on: 190106

27:06

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Max Black
January 6th, 2019 at 9:10 pm
Commented on: 190106

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

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Ryan Doherty
January 6th, 2019 at 8:51 pm
Commented on: 190106

23:19 RX


Bear down Chicago! Let’s go Bears!!

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Alexis Wighaman
January 6th, 2019 at 8:49 pm
Commented on: 190106

28:57

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Rob Oblender
January 6th, 2019 at 8:48 pm
Commented on: 190106

24:45 Rx. Wonderfully Miserable

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Js Smith
January 6th, 2019 at 8:47 pm
Commented on: 190106

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!

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Js Smith
January 6th, 2019 at 8:50 pm

Claire’s candlestick link (thanks Claire & Chris!)

https://m.youtube.com/watch?v=WXoNNx-uOtU

Tripod headstand in case someone wants to try it:

https://m.youtube.com/watch?v=KfUwnu7SfGI

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Shane Azizi
January 6th, 2019 at 8:43 pm
Commented on: 190106

26:33 Rx.

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Christopher Baker
January 6th, 2019 at 8:23 pm
Commented on: 190106

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

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Kisa Tiller
January 6th, 2019 at 8:09 pm
Commented on: 190106

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

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Jeff Chalfant
January 6th, 2019 at 7:53 pm
Commented on: 190106

“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.

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Chad Stuckey
January 6th, 2019 at 7:40 pm
Commented on: 190106

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.

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Benjamin Schill
January 6th, 2019 at 7:31 pm
Commented on: 190106

M/41/6’3”/215

28:03... wrist now?!

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Brian Conti
January 6th, 2019 at 7:31 pm
Commented on: 190106

24:28 Rx

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

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Kenichi Inokuchi
January 6th, 2019 at 7:23 pm
Commented on: 190106

Rx 42:35 brutal:)

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Matthew Soltys
January 6th, 2019 at 7:19 pm
Commented on: 190106

Did just regular burpies but my time was 29:40

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Adam Lewitsky
January 6th, 2019 at 7:18 pm
Commented on: 190106

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

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Hank McKibban
January 6th, 2019 at 7:14 pm
Commented on: 190106

24:13 rx (spouse–25:11 rx)

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Mike Andridge
January 6th, 2019 at 7:14 pm
Commented on: 190106

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.

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Elliott Harding
January 6th, 2019 at 6:43 pm
Commented on: 190106

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.

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Nathan Michael King
January 6th, 2019 at 6:41 pm
Commented on: 190106

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

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Tj Cantu
January 6th, 2019 at 6:31 pm
Commented on: 190106

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!

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Romain Grelier
January 6th, 2019 at 6:24 pm
Commented on: 190106

21:54 rxd

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Reymond Kiddoo
January 6th, 2019 at 6:16 pm
Commented on: 190106

22:19 with regular burpees

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Evan Walton
January 6th, 2019 at 6:05 pm
Commented on: 190106

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

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Phill Kiddoo
January 6th, 2019 at 6:03 pm
Commented on: 190106

21:46 rxd

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Lisa Stanley
January 6th, 2019 at 5:58 pm
Commented on: 190106

33.38

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Krista Cooper
January 6th, 2019 at 5:56 pm
Commented on: 190106

25:37 Rxd

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James Kinton
January 6th, 2019 at 5:45 pm
Commented on: 190106

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

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Mike Andridge
January 6th, 2019 at 9:07 pm

Nice work Kinton's!

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Jim Rix
January 6th, 2019 at 11:23 pm

Jim and wife, well done...look forward to the monthly progress reports.

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Eric McCarty
January 6th, 2019 at 5:25 pm
Commented on: 190106

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

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Gabe Bird
January 6th, 2019 at 5:15 pm
Commented on: 190106

31:15

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Jim Rix
January 6th, 2019 at 4:48 pm
Commented on: 190106

27:46

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James Kinton
January 6th, 2019 at 5:46 pm

Well done!

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Kat Corn
January 6th, 2019 at 4:42 pm
Commented on: 190106

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

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Marek Guman
January 6th, 2019 at 6:31 pm

180101 was a rest day. :)

But yeah, the mainsite was posting scaling options exactly for one year. Every year Dr. Darrel bingo White posted scaling options plus explanations about workouts, because of supposed influx of beginners with New Year's resolutions. They were really helpful. Last January he stopped as HQ finally took over and started posting scalings and intended workout stimulus. Now HQ changed its mind and we probably need to get used to it - and also beginners.

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Tom Sherrill
January 6th, 2019 at 11:41 pm

That's a great point @Kat Corn. I simply replaced the CF main site's landing page bookmark with the bookmark for the WODs archived from a year ago. Thanks for pointing that out!

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Lori Scharenbroich
January 6th, 2019 at 4:10 pm
Commented on: 190106

Scaled to:

15 inverted burpees (scaled)

1000m row

15 regular burpees

1000m row

10 regular burpees

1000m row


30:00 time cap

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Vincent Dahlqvist
January 6th, 2019 at 4:00 pm
Commented on: 190106

24:15 Rx

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John McCash
January 6th, 2019 at 3:31 pm
Commented on: 190106

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

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Kyle Smock
January 6th, 2019 at 3:24 pm
Commented on: 190106

M/44/5'8/#206

24:24

scaled to

15/1000m/15

12/750m/12

9/500m/9

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Michael Arko
January 6th, 2019 at 3:23 pm
Commented on: 190106

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.

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Claire Fiddian-Green
January 6th, 2019 at 3:21 pm
Commented on: 190106

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.

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Tom Sherrill
January 6th, 2019 at 3:01 pm
Commented on: 190106

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?

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Marek Guman
January 6th, 2019 at 6:15 pm

They probably deleted it.

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Jeff Chalfant
January 7th, 2019 at 3:07 am

Anyone screen-shot it? I read it and was looking forward to following it. Bummer it’s gone.

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Kat Corn
January 6th, 2019 at 2:57 pm
Commented on: 190106

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.

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Greg Glassman
January 7th, 2019 at 4:08 am

The extra homework is EXACTLY what you need. You've been doing CF for eight months and cannot figure out this workout? How about two rounds? How about one round? This dependency cannot be real. This cannot be what we've created. I'm actually laughing.

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Tarun Sharma
January 6th, 2019 at 2:46 pm
Commented on: 190106

Rx 28min 29sec

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Danny Bostwick
January 6th, 2019 at 2:45 pm
Commented on: 190106

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.

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Rick Klieber
January 6th, 2019 at 2:33 pm
Commented on: 190106

19:14 Rx'd

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Patrik Hermansson
January 6th, 2019 at 2:07 pm
Commented on: 190106

10 mins handstand work


Row 1000m

15 burpees over rower

Row 750 m

15 burpees over rower

Row 500 m

15 burpees over rower

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Angelica Veskoukis
January 6th, 2019 at 2:04 pm
Commented on: 190106

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

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Federico Rossi Mori
January 6th, 2019 at 1:58 pm
Commented on: 190106

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!

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Greg Glassman
January 6th, 2019 at 4:03 pm

You've nailed it, Federico. It is for me, back to basics. We are committed to those essential efforts that only CF Inc HQ can do or will do. Scaling isn't one of those things. While important there are hundreds of thousands of people in this community that can scale wonderfully.


We will give Chris Sinagoga advanced notice of the WOD's and he has agreed to scale for everyone.

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Greg Glassman
January 6th, 2019 at 4:09 pm

That's how I see it, that's my intent -back to basics.


CF Inc is going to stay focused on those essential things that only we can do or that only we will do.


I'm going to let Chris Sinagoga be the resident scaling wizard and would invite anyone to share their scaled versions of the WOD.

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Federico Rossi Mori
January 6th, 2019 at 5:15 pm

Thanks Mr. Glassman, I appreciate a lot your interesting to the CrossFit community, and I understand you can't give an answer to all our questions. If you can, just one: why this year you and the HQ staff made such a deep change in the programming?

By the way, this back-to-basic style of programming is really cool for new coaches like me that started CrossFit HQ programming too late. Thanks for your time, Federico.

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Jonith Irving
January 6th, 2019 at 9:49 pm

I agree with your observation as well. I do hope we continue to practice oly lifts, climb ropes, hand stand walk etc....

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Jim Rix
January 6th, 2019 at 11:21 pm

Frederico, while of course Coach can do w/ CF whatever he chooses, that doesn't make it right. I understand Coach's argument, but don't agree with it. But its his deal, and I'm still a fan of what he and the team are doing, even if going forward it isn't as useful as in the past. We're still fortunate to get world-class programming for free, every day.

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Rafael Bello Pereira
January 6th, 2019 at 1:49 pm
Commented on: 190106

27'07"

Before Workout 190105

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Tanya Azizi
January 6th, 2019 at 1:41 pm
Commented on: 190106

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

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John Clarke
January 6th, 2019 at 1:20 pm
Commented on: 190106

26:31 - rx


34/5’9/155

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Michael Schaal
January 6th, 2019 at 12:02 pm
Commented on: 190106

Short on time so did two rounds.

12:46.

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Gayle Ross
January 6th, 2019 at 11:50 am
Commented on: 190106

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.

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Federico Rossi Mori
January 6th, 2019 at 11:38 am
Commented on: 190106

Me RX 25:10

My coach RX 30:39

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Imad Isaac
January 6th, 2019 at 10:43 am
Commented on: 190106

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

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Phillip Trytsman
January 6th, 2019 at 9:54 am
Commented on: 190106

Rx - 23m41s

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Dmytro Karandashov
January 6th, 2019 at 9:50 am
Commented on: 190106

24:52

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Pavel Stas
January 6th, 2019 at 8:33 am
Commented on: 190106

28:31 rx

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Jung Won Yoon
January 6th, 2019 at 4:54 am
Commented on: 190106

Modified to 2 rounds and done during lunch!

12:45

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Chris Sinagoga
January 6th, 2019 at 4:36 am
Commented on: 190106

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!

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Beth Pace
January 6th, 2019 at 5:01 am

Thank you, Chris! I appreciate the extra work you put in!

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Chris Sinagoga
January 6th, 2019 at 5:14 am

No problem! Sorry I'm a bit late on getting this one up. I was watching that Zion Williamson 360 dunk for like an hour straight

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Brian Anderson
January 7th, 2019 at 3:32 am

Funny. I read “scale poorly and you can’t sit on the toilet” and didn’t believe it. I went Rx and handled the movements but I am considerably more sore throughout my body than I expected. Good stuff. This is why I follow mainsite!

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Benae Quarles
January 6th, 2019 at 4:28 am
Commented on: 190106

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

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Elaine Badejo
January 9th, 2019 at 9:12 pm

Awesome scale options, thank you for posting those!!

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Doug Dengerink
January 6th, 2019 at 4:13 am
Commented on: 190106

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

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Chris Alexander
January 6th, 2019 at 1:29 am
Commented on: 190106

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.

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Jesse Ekeren
January 6th, 2019 at 2:14 am

I'd like to echo Chris, Seems like there's less resources now with the WODs. Scaling options, related content, and videos are nice, and I thought with all the changes going on in Crossfit that things like this were going to get better.

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Beth Pace
January 6th, 2019 at 5:00 am

An excellent point, Chris. Free programming is pretty amazing, and so I’m cool with having to do a little more work to scale, research, or understand the mechanics. Looking forward to the handstand practice tomorrow!

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Kat Corn
January 6th, 2019 at 3:44 pm

Eventually somebody else will create a website that has a work out, the scaling, and the videos. If you leave a void on the Internet someone will fill it.

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Eric Landerville
January 7th, 2019 at 1:29 am

Chris~completely agree with you.

Kat~I've been doing coming here for wods since 2012 and there are people that have already posted who started a decade before me. Until crossfit started posting scaling on Instagram in 2017 no one did it. I'd bet it'll be that way again. Well see how long CHRIS SINAGOGA can keep it up, doing it for free on his own time.

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Nicole Deaver
January 7th, 2019 at 5:21 pm

I did like the pictures too. I don't have any friends that do Crossfit, or lift at all over 10#, so this site does make me feel connected & a sense of community. I am glad we can reply to others easily again.

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Jonith Irving
January 6th, 2019 at 1:22 am
Commented on: 190106

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.

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Skip Hanson
January 6th, 2019 at 1:38 am

Weird

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Shane Azizi
January 6th, 2019 at 1:06 am
Commented on: 190106

Before anyone asks....


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

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Js Smith
January 6th, 2019 at 1:15 am

Ha! Nicely done, Shane! 🤣👍🏼

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Elaine Badejo
January 9th, 2019 at 9:03 pm

Thanks buddy! lol!!!

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