CFWUx2 5*wb sub for dips
27:37

It looks like this individual in the demo is putting their back or lower back in hyper-extension, this seems unhealthy. Can you elaborate or educate me on this?  

15:30 with 20lb dbs and abmat/10kg ball sit ups in hotel gym

19:59

25:47
GHDs to parallel

28:45

20:16 rx’d 

M/42/6'3"/215

21:55

added push ups, alternated between hand release and regular push ups with each set: 20:30

Straight leg Ab Mat Sit Ups 
18:50

Completed 2019-09-30
40-30-21-10 
15 lb Dbs - GHD situps
14:42

Subbed: 
Sit-ups over a bench, feet anchored
16KG kettlebell wall-balls
19:45
43/1.78m/75kg

52/Male/5'8''/178

18:30 as Rx'd

Great workout thanks

Rx
12:13

19:41
Bosu ball situps

21:21 RX. Round of 40 was definitely the hardest! 

25:32 - Rx

Set myself a sub-20:00 goal and hit it.  Scaled to decline bench sit-ups/10# DB thrusters.  
19:33
50-40-30-20-10 
Did not die, kinda liked it.  Weird, I know.

14:31. No GHD so subbed straight-legged Abmat sit-ups.

17:13
Stopped clock when going from basement (GHD) to garage (wall-balls), so not Rx.

19:28 (sub 2x sit-up=1x GHD)

22:22

22:09as prescription said

M/43/5’10/175

Great wod thanks coach

As rx’d, 17:35.

Workout sounded very familiar, but I looked back and truly I had not done this one before.  Did sets of 10 on the wall balls, to try to manage heart rate and not redline early.  Took a couple quick breathers in GHDs.

46m/5'10"/180

M/34/5'10"/190

Rx'd 18:45

That was not fun.

19:30, weighted incline sit-ups 11Ibs & Rx wallball shots

Abmat sit-ups
18:13

50-40-30-20-10:

Decline sit-ups
Wall-ball 

14:36 - 16lb ball

Globe scale: incline sit-ups/2x 20lb dumbbells
11:32

40-30-20-10
Ab mat situps
20# (each) dumbbell thrusters
14:29

21:29

M / 31 / 5'8" / 149#

18’35”
Ghd 
9lb medball 
45-35-25-15-5

13:58 (sit ups for ghd)

22:09
Ghd  tailored to 30/20 (ghd/parallel), 30/10, everything  else rx
14 lb wall ball 

D 1940
6 lb  wb, 
Ghd parallel 

Realized today I signed up for a 5k and it’s less that 2 weeks away!  😳  Body still not ready to do both workouts, so subbed:
1 mile = 10:57
Walked for 5min 30sec
1 mile = 11:07
Better than last week but still slow.

19:00 Thankfully tomorrow is a rest day.

M 53, 5'11", 200 lbd
20 lb ball to 10' target
Subbed ghds with cf sit ups w/20 lb ball
14:55

Messed up my priformis muscle / sciatica nerve doing flutter kicks. Doc says no type of squats or sit ups or anything in that type of motion for a while. I’ve main been working chest and arms for a while. What else can do I? Please helpppp!!! It’s driving me crazy 

40, 30, 20, 10

11:33

GHDs tough when outta breath

50-40-30-20-10
Ab-mat sit-ups
Wall balls 20# 10'
16:39
Sets of 10 on wall balls

50-40-30-20-10
Sit up (did on floor, no GHD)
Wall ball 10ft 18lbs (no 20lbs available)
All unbroken
14:07

Nice one! Enjoyed it!

11:50 
GHD Sit-up (to parallel)
Medball Thruster (20lbs) not high enough ceiling 

18:30
Abmat situps (using a towel lol)
Thrusters w/ 20# DBs
Broke up thrusters into 15s and 10s from the start

15:31, used an abmat not ghd 

14:05 scaled with AB-Mat sit ups

Ghd sit ups 30/25/20/15/10
20# wallball 50/40/30/20/10
16:56

19:06
14 lb ball
GHD to parallel

22:45 Rx 

Didn't have a GHD, tried to use a machine meant for seated calf raises instead: big mistake! Not recommended...
also, no ball, low ceiling, so did thrusters with 20lbs dumbbells, but kept the explosiveness as if throwing the DBs.
17:25

Rx’d 
17:28

No GHD, so I sub’d for half AbMat sit ups and half toes to bar

=15:36

135/140/145/150/155/155/155

12:28
Scaled/subbed to 40-30-20-10 reps of : Tuck-ups / DBs thrusters @8kg per db
M / 40yo / 176cm / 71kg

16:45. Scaled:
25-20-15-10-5 GHD sit-ups
50-40-30-20-10 wall balls

Subbed/scaled to what I have:

50-40-30-20-10
Wall ball shots (10#)
Decline sit-ups 

12:30
All sets of each movement  unbroken 
Just realized I did it in the wrong order too.

40-30-20-10 ghd and wall ball 20lb 10ft

21:40 RX! I was aiming for sub. 20! 😡🥵
I do GHD SU on steel P. Bars?!?! Should I be doing that??? The meat under my butt gets sore, but I definitely feel them in my quads and abs! Speaking of quads...OH MY QUADS!!! 😂🔥🔥🔥🔥 
I am way better at wall balls than I use to be, but I don’t do a lot of GHD SU, b/c of the p. bar situation.

F/46/143/5’6”
Slacker alert: took yesterday off and did elliptical day before that.  
Today: 13:53
40/30/20/20/10
12# wall ball
Decline sit ups
Felt great at least. 

Subbed 2x18lbs dumbbell thrusters for wall balls

16:49

21:00

We do not have a GDH unfortunately, can you suggest a (reasonable) alternative to the GDH ? 

40-30-20-10
GHD sit-ups
Thrusters, 20# DBs (too dark outside to see the ball)
14:31

Kudos to all who do the GHDSU rx'd.  I do 25 GHDs every day as part of my warmup, but no way I could do 150 of them and still walk.

M/44/6'2"/180#

Rx'd 
17:57...ranks right up there as one of my favorite wods!!!

Warm-up for 190924:
GENERAL WARM-UP

"Classic CrossFit Warm-up"
2 rounds of:
1 minute of single-unders
10 ring rows
10 push-ups
10 GHD hip extensions
10 straightleg sit-ups
10 squat therapy reps
30-seconds per side of spiderman stretch

SPECIFIC WARM-UP

GHD Sit-up
Perform 3 sets of 3 reps of each:
1/4 GHD sit-up + GHD sit-up to parallel + full range of motion GHD sit-up

Wall-ball Shot
5 medicine-ball front squats with a 2-second hold at the bottom of each rep.
5 medicine ball throws at target with a push press dip.
2 sets of 5 wall balls

Practice
3-2-1 of:
GHD Sit-up
Wall-ball shot

25-20-15-10-5 reps in 9:06 of:
Sit-ups
Wall-ball shots, 14# ball, 10' target

Scaled to
ab mat sit ups
8 1/2' target--(I'd say 1/2 were to 9' target/1/2 were to 8 1/2' target)
19:04
m/49/175

21:02 Rx

Its ironic that with all the data they don't appear to boil down what they actually fed the trial participants. If you look at the conflicts of interest Krista A. Varady was paid out author fees for her The Every Other Day Diet book content and involvement. On the face of it the study is a clinical trial to promote her book hypothesis.

I've not read her book, but from the abstracts it describes that in her proposition, you can continue to eat everything you "love" just calorically restricted and every other day. If that is the case, it doesn't address the fundamental issue of bad nutrition, and the myriad of problems caused by quality food that humans have no business eating. Essentially that approach continues to normalise the problem; the Standard American Diet or Standard Western Diet.  

Dr's Jason Fung and Dr Ben Bikman, Ivor Cummings, Professor Seyfried (and dozens of others) on the other hand deal with this, don't restrict calories (except Seyfried for Cancer treatment) and gets people off grains, carbs and seed oils and into a ketogenic macro. When you eat enough animal based protein and fat and keep carbs below 50-30g a day, the body becomes fat adapted and provides feedback which regulates appetite. Add a 6-8 hour compressed eating window and it becomes even easier (16/8 or 18/6). This up-regulates Mitochondrial Uncoupling Protein (MUP) so fat cells liberate stored lipid energy to generate heat just for the sake of it. 

Fasting (24-72 hours), prolonged cold exposure and high intensity load bearing exercise like CrossFit, all supercharge MUP production (along with human growth hormone), and stimulate cells to make more mitochondria to burn more lipids, to make more ATP. The same process also protects against lean mass loss as long as you remain over 5-7% body fat.

However caloric restriction and a nutrient profile that develops an insulin spike does the opposite.    

While this study is interesting, it withholds its true potential because of  bias. To "prove" a hypothesis, that was developed in a book to counteract the effects of a bad diet, without actually fixing the bad diet, is bad science.

In practice ADF is a whole lot easier and way more productive, when you accept that you must first fix what you are putting into your body; so when you are at your target weight, you stay there.

Personally, I always train at least 12-18 hours fasted and having done everything from paleo to strict ketogenics, I have now settled on a zero carb carnivore diet at around 35% calories from protein and 65% fat. My blood work is epic, my bone density is in the 95th percentile for age as is muscle mass. I also successfully train during fast days and even through an annual 2 week fast.

CF L1 Trainer

       

This an amazing post. thx for bringing this up here I have finally some data to talk sense into my parents to start fast. 

20:40
GHD sit ups
20kg bar thrusters 

Scaled to butterfly sit ups 
13.44 min 👍

INTENDED STIMULUS
.
Oh 🤬! Today you might feel like your whole trunk is going to start puking emojis. That's cool, that's what we want. The combination of these movements is powerful, and the amount of reps is taxing. To put it in perspective, think about the last time you did 150 wall-balls, now add to that 150 sit-ups. Yup, this will get nasty. The good thing is that the rep scheme is there to help you, it will make things a lot more manageable. Now, don't be fooled, even though this is not a chipper, it will sure feel like one. You should treat it like one. Breaking everything up into smaller sets requires discipline and courage, which is why most never try it, but it might be exactly what gets you through this workout. If you have never done GHD sit-ups, or if you have never done more than 70, today is not the day to try. Scale to AbMat sit-ups, or scale the number of reps aggressively. We want you functional for the rest of the week. Choose a load for the wall-balls in which you have no doubt you can always do a set of fifteen reps, no matter how tired you are. This is one of those workouts that you might not want to scale just because the numbers look so effing cute. Do it! Scale to something that allows you to do the whole thing in around 15:00 -twenty reps per minute is a healthy pace. Today is about being smart! Scale good, move well, push hard!



OPTION 1
45-35-25-15-5 reps for time of:

GHD sit-ups
Wall-ball shots

Range: 14-lb. ball to 9-ft. - 20-lb. ball to 10-ft.

OPTION 2
45-35-25-15-5 reps for time of:

AbMat Sit-ups
Wall-ball shots

♀ 10-lb. ball to 9-ft.
♂‚ 14-lb. ball to 10-ft.

OPTION 3
40-30-2010 reps for time of:

AbMat Sit-ups
Wall-ball shots

♀ 8-lb. ball to 9-ft.
♂‚ 12-lb. ball to 10-ft.

Champions Club Scaling Notes:

RANT:
Honestly the most important thing here is going to be the cool-down. I did this a little bit ago and made the mistake of sitting on my butt for far too long after the workout. No amount of mashing could get my hips to be unsore for the next week! Also, range of motion is one of the first things I like to scale, other than weight. Keeping all the reps on the GHD sit-up can be good for most athletes if you just have them go about 45 degrees or a little more. If you feel it in your legs, abs, or hips, you are doing it right. If you feel it in your back, then your technique or mobility is off.

I SHOULD TRY THIS AS RX'D IF: I can go unbroken on everything

GROUP VERSION:
I really think strict knees to elbows are the best sub for GHD sit-ups. But the thing here is the high volume here means grip would become a factor that this workout wouldn't normally have. So I might try to do L-sits at 2:30, 2:00, 1:30, 1:00, :30 each round as a RUNNING CLOCK - meaning if you come out of it the timer still goes for that station. It's the honor system, but a good sub I think.

INJURY VERSION:
Themes are: static midline, sitting up, jumping, squatting throwing, accuracy, stamina becoming a limiting factor, and gets easier as it goes. Pick two movements that fit those categories and do some kind of descending ladder.

WARMUP:
The rounds of 50 and 40.

COOL DOWN:
Whatever you were going to do for your warmup

GENERAL FEAR LEVEL: 6. Tough one, more muscular fatigue than lungs exploding.

15:00 Rx

Globo scale: If you have a GHD be careful and scale/sub as necessary as GHD situps are one of the movements that can cause Rhabdo for those not used to them (especially 150 of them)!  However As many globos do not have GHD machines, sub in 2/1 abmat situps, 1/1 weighted abmat situps, or 1/1 decline situps if you have a decline situp station.  If you don't have a medicine ball heavy enough or a high enough wall, sub 20/15 lb dumbbell thrusters for wallballs.  If you have high enough ceiling clearance and a heavy enough medicine ball, do wallball air shots into the air, estimating a 10/9 ft height.

For most Globo goers this will look like this
50-40-30-20-10
Decline situps
Dumbbell thrusters 20/15lbs.

Set up your dumbbells by the situp station to ensure quick transitions and to ensure no one will take your station.