CFWUx1
44:07

Not registering the study is the same as "doing" the open but not registering for it.  You are simply not accountable and very likely to not give your score if it is not what you wanted. 

23:46 (back extensions, regular sit-ups, regular burpees, inverted burpees)

22:51

27:43 sub 3R of 15 Jefferson curls @20kg, 15 good mornings @45kg, 25 abmat situps, 21 standing burpees (bust knee), 21 inverted burpees.

30:29. Used a bench and abmat for back extensions and GHD sit-ups. Wanted to quit during first set of inverted burpees. 

No GHD so:
21 stiff leg deadlift 
21 ab well
21 Burpees 
10 inverted Burpees 
15:30

28:59 rx’d but stepped down on burpees because of my bum toe. Broke all hip back extensions into 3 sets. All ghd sit-ups unbroken. Burpees slow but unbroken. Inverted burpees in sets of 7 using candlestick to squat to normal kick to handstand against wall. (No added kips or presses to handstand)

did 1/2, and subbed pull-ups & KTEs for extensions & sit-ups

14:43

Back extension (not GHD) "machine" for hip-back extensions
Ab-mats for situps
Rest rx
20:43

23:52 rx

7 hip/back extensions 
21 GHD situps

10 burpees over the bar
10 regular burpees

Thank you guys so much for doing these videos!  I share them regularly with my parents.  :)

1 round for time of:

21 hip-back extensions
21 GHD sit-ups
21 burpees over the bar
10 inverted burpees

TIME: 11'07"

scaled to 10 inverted burpees each round: 16:45

Absolutely amazing, Crossfit. The aging world as we know it will be forever changed. My goal is to continually spread the word!

As rx’d, 21:40.

Tried to keep the hip-back extensions slow and well controlled.  Unbroken GHDs.  Tried to push the burpees, but had a couple breaks in there.  Did inverted burpees freestanding — not sure why I never tried that before, makes more sense really.  They were the slowest part.

45m/5'10"/180

Scaled to 3 rounds for time:
15 hip-back extensions
15 sit-ups
15 burpees over the bar
15 inverted burpees
20:42
Male / 39 / 6' / 194lbs
Completed on 2/21/2019

M-23 years - 183cm - 92kg 25:50

Hey this is great but am i missing the recipe? i just see the ingredients,, ?? thanks

28:07 Rx

Scaled to 21-15-9
17:11

D
Same scale, but the to parallel.

19:00

24:34
21 back extension 
21 ab mat sit-ups
21 burpees over bar
7 inverted burpees (first time doing)it was rough!

25:17 rxd

35:28 Rx

M/56/6’2”/178
27:27
GHD  is gone from gym, so used subs: 
GHD SU - 2 rounds of Janda sit ups, one round of wheel rollouts
Back ext - sub deadlifts @75#
Otherwise As Rx’d

I LOVE Paella. Never once thought to make it with cauliflower rice though. Great idea! 

24:04 Rx’d 

22:30, did only 10 on the inverted burpees just from ground up to feet. 

24:25 rx

33:34

Ouch. Burpees, and inverted burpees, are harsh. Great for my cardio, but I'm not good with them.

25:10, first time in a while I was able to use a GHD for a workout. H-B Ext. were most the difficult, then Invert. Burpees. 

RX'd   20:42
those inverted burpees will make you work !!

M/25/5'9"/160#

22:39 Rx

Sort of combined yesterday and today’s WOD and 
scaled as:
3 rounds for quality of:
12 thrusters (95lbs)
6 strict pull-ups
12 hip back extensions
12 GHD sit-ups
6 strict pull-ups
12 burpees over bar
12 inverted burpees

New to inverted burpees. They kicked my ass.

Subbed:
Hip-back extensions over paralell gymnastic bars
Sit-ups over a bench
Normal burpees
Inverted burpees
18:30

18:54

But man was it ugly. First time doing inverted burpees, so I did 10 each round. My lower back was killing me on the ghd sit-ups. I’m at a normal gym so had to modify a bench. Didn’t work out well. 

19min03s

15:34

Done at home with kids and dog (wonder how people like Josh Bridges train their dog to move out of the way...), so not timed

3rds
21 supermans
21 ab-mat-situps
10 burpees over a ligne
10 inverted burpees

2notes on inverted burpees; 1. did them against a wall but almost never touched the wall. I seem to have more balance when I come out of the move then with a ordinary kick-up. 2. lower back started to hurt towards the end and in the rolling part... guess gotta do more hollow body rocks for a better rounding of the back

24:55 =) 

24:01

31:32 rxd.  Burpees kill me.  Inverteds taxing.  Speed fairly close all rds.  Tho bar over burpees slowed significantly each Rd.  Inverteds speed up.  54 6' 225#

25:21 min Rx 

24:27 RX

28:13 Rx

"Registered Reports", quoting the article's definition below, are a huge step forward for multiple reasons:

---
In a registered report, researchers submit a study protocol to a journal before a study begins. If this passes peer review, the journal provisionally commits to publishing a paper when the study is completed, regardless of the results.
---

First, the results of this analysis should be seen in a positive light. We've known about the 'file-drawer problem' for years - this isn't showing us that it exists, it's showing that pre-registration is having the intended effect of ensuring the published literature more accurately represents the experimental data that has been gathered.

But if I can be optimistic for a moment, there's a broader potential benefit here. By forcing publication decisions to be made based on the study protocol and team, rather than the outcomes, we are prioritizing science by the potency of the questions it is trying to answer, and the sophistication with which it is trying to answer them, NOT by how impressive the results of a study happened to be. It will likely take years for pre-registration to become culturally ingrained, but by shifting the focus back to sound investigation of meaningful questions, we may solve some of the other issues plaguing academic research at the same time.

21 45# good morning 
21 AB mat sit ups
21 burpees over the bar 
21 inverted burpees

3 rounds in 24:36

Inverted burpees got me good

19:00 Inter.

Hit my head and let a buddy talk me into a 1/2 marathon in April. What was I thinking???  Be subbing some WODs for run training.
Lunchtime sprints; 6 rounds of 30 seconds.  Ouch!  Cold air was killer.

28:56 Rx 

Scaled the inverted burpees to 11 each round and scaled the bar burpees to 11 on the last round

18:55

M/41/185/5'10" 
21:09 RX

24:21
75# 21 Good morning
21 situps on a box weighted feet
21 OTB Burpees
21 Inverted burpee

27:10 Rx

I was in a hurry and did this with no warm-up.

RX 18:19

Crossfit Forgiven
emom 10 min 2 squat cleans
145 x 5
165
175 F
145 x 3
then 
21-15-9
pwr snatch 75#
abmat sit ups
right into
9-15-21
ohs 75#
knee to chest
17:29
m/49/175

Inverted burpees in a WOD might be the hardest thing that looks easy going. And they’re not high difficulty per se, rather they require and test fitness. 

Work Gym (No GHD) Sub sit-ups & empty barbell good mornings. 

24:42 
M-42-69-170#

RX: 18:25
Thought I was gonna throw up for real. Layer in the floor for a good 5 mins after this one. Drenched, sucking wind, and pretty dizzy/ light headed. Wasn’t sure if this was from pure exertion or the constant upside down/right side up movements. Anybody else dizzy after?

RX: 18:25
Thought I was gonna throw up for real. Layer in the floor for a good 5 mins after this one. Drenched, sucking wind, and pretty dizzy/ light headed. Wasn’t sure if this was from pure exertion or the constant upside down/right side up movements. Anybody else dizzy after?

19:47 (no inverted burps)

44/M/230.   20:04. omitted inverted burpees though due to limitations of physics.  incline situps in lieu of GHD as rec center doesnt have one.  others as prescribed.

22:55s

M/47/5'9"/172lbs  
Rx'd 20:04

27:35 rx’d 

22:54 Rx-ish 🤣
No Ghd so subbed:
3 rds
21 Good Mornings (45#)
21 Sit-ups over bench with feet anchored 
21 Burpees over bar
21 Inverted burpees 

Is it just me or are the inverted burpees kinda fun in a weird way? 🤷🏻‍♀️
I think I’m going to have my boys do them they will love them. 

Scaled to 15s instead of 21. Died inside. 28:07

Great recipes guys!!! You guys are great! 

Hallo from Greece.  33 year old . I'm on crossfit community since 2015. 19:17 rx my time !! Wonderful workout!!

about 38 minutes. I scaled significantly: 3 rounds - the GHD were hanging off a bench with my feet holding me on, 21 reps, used a back extension bench 21 reps, normal burpees over a short box 21 reps, inverted burpees 21 reps, 15 reps, 15 reps.

M/33/5'10"/185#

27:59 RX

This one was BRUTAL. Dealing with torn intercostals from a fall last week so that made it even more uncomfortable. That being said, they didn't slow me down that much. This thing just beat the hell out of me. 

29:42 min

I scaled this one hard. I usually do a few reps of each movement in the order prescribed as a prep, and this one was gonna be pukie - inverted burpees were a no-go. Modified as per below:  

E3MOM for 18 mins -
10 back extensions / 10 (BF)AMSU / 10 Burpee over bar (increased reps to 13 on the last round to get the 63 total reps per movement in)

40 min

Didn’t time the workout but all reps performed Rx

27:32

Man
41
Rx
24:12

34:14 Rx 

31:50
No GHD... Subbed for good mornings and sit ups from end of bench 

M/44/6'2"/185#

Rx'd 
27:19

It would be great if you could include nutrition and zone block information with these recipes!

13:25

post chemo wood. 

12 good morning
12 situps
12 hand release pushups 
12 tricep pull downs 

10:20min 

Rx but limited to two rounds due to time constraints. 23:40

20:48rx

26:17 –– Did this at a normal gym and people were so confused by the inverted burpees, but as a previous gymnast I loved them! 

39:28 RX

Slow and controlled hip/back extensions.
Inverted burpees was interesting... no wall

3 rounds = 22min & 8sec. RX.

3 rounds of 15s
19:45
Then a short jog with the dog.

Estou comecando! Estou morto! Mas espero melhorar

Inverted burpees: I was not able to stand up cleanly out of the roll so I counted each attempt as valid. Those took a long time. When I finished I thought the clock was broken: 34:25.

RX 25:48

Globo Mod, 3 RFT:

21 weighted good mornings
21 hollow body rocks
21 burpees
21 inverted burpees

23:35. Chris, I took your suggestion and did without music. Good call.

Been following .com for 1.5 years now. Figured I’d start posting rather than lurking. 

32:29 Rx

20:20 RX

To all the baby boomers follow this example.Beautiful!!!

M 24y/170cm/56kg
26:49 RX

OMG, please don’t call this paella... it isn’t. I’m not saying this won’t test good, but it is NOT paella, it’s just rice cooked with different stuff...

24:26. Completed 10 inverted burpees first round then lost control and fell over, so modified for all remaining reps to candlesticks plus a 30 sec HS hold against the wall after competing candlesticks. No GHD machine so modified to 55# good mornings and 10# plate straight leg Abmat sit-ups. Burpees over 55# bar Rx.

Chorizo in a paella 🤦🏽‍♂‚️ Whose idea was this? That is a non standard ingredient, no rep 

M - 28 years - 168cm - 76kg
28 min

17:53, scaled to 2 rounds

24:33 rx

17:54:25     Only last round unbroken. First time doing ghd sit ups and inverted burpees. 

26:21 Rx.... 

Hip-back extension- I consider the volume of this movement to be high. If you have never seen or executed this movement before, here is a video with a demonstration and primary points of performance: https://www.youtube.com/watch?v=QdCzafAXJhY. This exercise is very demanding when done correctly and most of my athletes will need to scale the movement or reduce the reps. We’re not going to sacrifice quality for speed with this movement. For athletes that need to scale, but have some experience, I will most likely scale to a GHD back extension https://www.youtube.com/watch?v=xMyFXMZ6Ch0. I will have them focus on correct movement control and proper execution when flexing and extending the trunk. For new athletes, I will likely have them perform a GHD hip extension https://www.youtube.com/watch?v=7X075Hrl5lE. They will perform this in a controlled fashion with the primary focus being on flexing and extending at the hip while keeping a static trunk. As a general guideline, if an athlete can perform 25 consecutive and controlled hip extensions, I will have them attempt back extensions today. If an athlete has the capacity to perform 25 hip extensions and 25 consecutive and controlled back extensions, I may have them attempt the back-hip extension today. I will scale the reps on an individual basis, as needed. 

GHD Sit-ups- I consider the volume of this movement to be moderate. That being said, I will still take a cautious approach, since most of my athletes do not have a lot of exposure to this exercise. Here’s a quick video for proper execution of the movement: https://www.youtube.com/watch?v=1pbZ8mX2D1U. For athletes that have experience with this movement and have demonstrated capacity to complete more than 25 reps, consecutively, I may have them perform the workout as prescribed. For experienced athletes that have not had recent exposure to the movement, I will most likely scale to a ½ range of motion GHD sit-up, where they lower their torso parallel to the floor. For athletes that are new or de-conditioned, I will most likely modify the movement to a straight-leg abmat sit-up, where the finish position is achieved when the hands touch the toes. Some may need a reduction in reps and potentially range of motion. This will be done on an individual basis. 

Burpees Over-the-Bar- I consider the volume of this movement to be moderate. I will have most of my experienced athletes perform this movement as prescribed. I will reduce reps for athletes where the volume of the movement, when combined with the inverted burpees, is too demanding.

Inverted burpees- I consider the volume of this movement to be relatively high, and I’m always surprised by how long they take! I will use this as an opportunity for my athletes to practice efficient roll-ups to a standing position and refining mechanics for kicking up into a handstand. For this workout, I will have the prescribed variation of this movement be with the handstand performed with the back to the wall. Athletes can potentially perform a freestanding handstand hold if they have demonstrated some handstand capacity. The function here, as I see it, is going from a lying position to a standing position and then getting inverted. I think this movement can be modified in several ways to achieve this goal. An option, I will use, is having athletes perform a candlestick roll to stand and simply attempt a handstand kick-up. For further scaling, I can have athletes use their hands to assist in standing up from the lying position and perform an inchworm walk-out. 

What's ghd sit up?

Champions Club Scaling Notes

SHAMELESS PLUG FOR THE 10-PERSON GHD THING WE HAVE (my first comment)
https://www.crossfit.com/?topicId=mainsite.20190206

STIMULUS:
Coordination is going to be the name of the game for this one; yes there will be some muscular and cardio fatigue as usual, but the midline control on the GHD then the burpee variations will be really demanding on your concentration. This should be a “feel” workout where it might be good to shut off the music and really try to perform these movements as smoothly as possible.

GROUP:
Check the link above for dimensions of the 10-person GHD we use at the Champions Club. I’m a fan of regular hip extensions for most people because it helps reinforce the midline control for deadlifts and such. Squats of some sort could be a sub there, as well as an L-sit or strict knees to elbows for the GHD sit-up.
I’m a fan of using the rolling pistol for the inverted burpees, and counting anything looking remotely close to a kick up on a handstand. The flow and connection of skills is what I’d be looking for. And I also like using a line to jump over on burpees, but that’s because our floor in uneven and the bars roll all over the place.

WARMUP:
Squat — obvs
Push-up — prep for the burpee
Kip — get in that overhead position
Box jump — landing from burpee (and the lateral jump)
[insert thing you suck at]

KEY MATCHUP: your attention span vs. the hip-back extensions or inverted burpees

SCALING THIS WELL WILL CAUSE ME TO: have trouble knowing where one rep ends and the next one begins

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 3. Knowing you aren’t going to be gasping too hard for breath is cool, and I like the coordination/skill challenges.

GENERAL EMASCULATING LEVEL (1=WHO DOES RING HSPU ANYWAY?, 10=THIS TEENAGE GIRL IS DEADLIFTING MORE THAN ME): 4. Lots of reps means lots of opportunity to get the movements wrong and right. Expect a few bad, clanky reps in there.

Globo scale:  if you have a GHD, this one is doable. Use caution on GHD situps, reduce volume on these if you don't do many of them.  Subs: for GHD situps,  use a bench, plates, and 2 dumbbells to hold your feet on the ground, then sit perpendicular on the bench. Do a setup touching the ground with your hands or as far as you can go without hitting your head.  For hip back extensions, a back extension device will work. Also for both hip back extension and ghdsu, a Roman chair will work in a pinch.  For inverted burpees, you will need wall space; otherwise do a forward roll or cartwheel instead of the handstand on the wall.  Bar over burpees can be done over any similar height object.