Wednesday

200422

Workout of the Day

103

10 rounds for time of:

30 double-unders
10 hang power cleans
10 pull-ups

♀ 75 lb. ♂ 115 lb.

If at home, modify with jugs or other heavy objects. Share your at-home modifications and time in comments.

Comments on 200422

109 Comments

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Kang Gyeong Ho
January 17th, 2023 at 11:35 am
Commented on: 200422

남(m)/46/171cm/96kg/230117/

10 rounds for time of:

30 double-unders

10 hang power cleans=>50kg

10 pull-ups

♀ 75 lb. ♂ 115 lb.

If at home, modify with jugs or other heavy objects. Share your at-home modifications and time in comments./

50분만 실시함(6라운드,무게줄임)/

화요일 저녁와드/

더블언더시 무게 중심을 앞쪽으로 약간 쏠릴 것, 행파워클린시 위쪽이 아니라 뒷쪽으로 뽑을 것

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Doug Brubacher
April 23rd, 2022 at 12:27 am
Commented on: 200422

CFWUx2 10*45dl,5hcl *2 10*95dl,5hcl *2

43:24

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Kury Akin
August 25th, 2020 at 2:16 pm
Commented on: 200422

22:51 @25du, 40kg, 8 mini kipping ring pull ups. Started @30, 45kg, 8 strict but humbled by round three. Probably should have dropped more weight. Stamina builder for sure.

(edited)
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Manchild Manchild
July 22nd, 2020 at 4:16 pm
Commented on: 200422

subbed 10 rounds of:


5 dips

5 HPCs, 40# dumbbells

5 pull-ups


16:16

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Philip Cunningham
June 4th, 2020 at 11:33 pm
Commented on: 200422

19:44 doing double tap jumps (didn't want to put shoes on to jump rope)

Did my first 5 with a 85lb and my last 5 with 65lb barbell

kipping pull ups

(edited)
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Clint Michael
May 24th, 2020 at 6:42 pm
Commented on: 200422

36:05

Pullups on a short tree branch and HPC with a pair of 50 pound dumbbells.

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Jeff Chalfant
May 13th, 2020 at 8:48 pm
Commented on: 200422

23:37 rxd. Cleans and pullups unbroken the whole way. The grip was a challenge after round 6 rep 6 on pullups. Cleans felt fine thanks to the hook-grip until full body fatigue set in the last 2 rounds. Would’ve done double unders unbroken had I not tripped on all but 3 sets. HR was still 170 about a minute later.


41/69”/184

(edited)
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Giuseppe Petrillo
May 12th, 2020 at 3:07 pm
Commented on: 200422

20:46 rx’d

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Cy Azizi
May 9th, 2020 at 2:51 pm
Commented on: 200422

46:28. 60 singleunders

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Steve Ciccalone
May 5th, 2020 at 1:45 pm
Commented on: 200422

M/42/5’10”/185

95# HPC

10 40# dumbbell rows per side


HPC unbroken until round 7, then went 7/3

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Mike Scott
April 30th, 2020 at 4:48 am
Commented on: 200422

Lucas: 29:32 - scaled to 50 single-unders, 8 HPC w/ 75# & 8 PU

Me: 36:49 - scaled to 25 DU, 8 dbell PC w/ 35# each & 8 PU; doing DU on concrete instead of mat really aggravated rt. knee

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Anton Gross
April 30th, 2020 at 12:50 am
Commented on: 200422

M/ 46/ 136 lbs/ 5’-6”

early morning long run in the woods with the dog.

Post dinner Workout outside of: 10 rounds for time of:

30 DU/ 10 Hang Power Cleans/ 10 pull ups 

I used 105 lbs to try to keep the pace going and I did pull ups with a bar hung with straps from a tree. More work to do these pull ups which was the hardest part of the workout. 7th round I started to break up pull ups into 8&2 or 7&3.

mall HPC sets were unbroken and same with DUs.

I had to take a very short break in the 8th round to talk to our elderly neighbor to offer help as her husband was taken to the hospital. Taking that into account I completed the WOD in about 19:07. I actually completed in 20:27 but I walked over and talked to her and went back into my workout. 

Great workout. Hard on grip and back.  

(edited)
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Park Hyunwook
April 30th, 2020 at 12:17 am
Commented on: 200422

200429/86/48

14min amrap

5r+hpc10

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Georgina Choukroun
April 28th, 2020 at 3:22 pm
Commented on: Knee Musculature, Part 1

Thank you 🙏

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Georgina Choukroun
April 28th, 2020 at 3:21 pm
Commented on: Knee Musculature, Part 1

Hi !


awesome article, vert interesting !


I cannot find the part 2.

Could anybody send me

the link to the part regarding the other muscles of the knee, please (from my mobile in the clinique 🙂).

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Morgan Greene
April 27th, 2020 at 10:29 pm
Commented on: 200422

scaled to 7 rounds for two reasons:

  1. jump rope broke
  2. i broke (mentally)


15:50

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Jim McCary
April 27th, 2020 at 1:18 am
Commented on: 200422

On 4/23:


23:05

  • 95# clean
  • 7 pull ups per round


m/39/6’2”/210

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Matt Gerrelts
April 26th, 2020 at 2:59 pm
Commented on: 200422

18:46 rx

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Cheryl Reehill
April 26th, 2020 at 6:51 am
Commented on: 200422

12:47, 5 rounds (hadn't done wods for a while, so doing half workouts for now, so I don't break my stupid self...not telling how I know that). Only commenting because I don't have a way to do pull-ups or any rings at home, but discovered you can do a decent approximation of a ring row from the underside of a ladder that has rungs on both sides...in case that helps somebody.

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Alex Pham
April 24th, 2020 at 6:39 pm
Commented on: 200422

9 rd (20 min cap)

70# 1 arm hang power clean (3x each arm)

8 strict PU

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Robin Blankenbaker
April 24th, 2020 at 5:44 pm
Commented on: 200422

So gooood!

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Brandon Myers
April 24th, 2020 at 1:40 pm
Commented on: 200422

19:05


plate hops,75lb hang cleans, 10 ring rows


this blew up my forearms

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Marty Peters
April 24th, 2020 at 1:34 pm
Commented on: 200422

19:23 RX

m/40/158

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Juan Carlos Alvarez
April 24th, 2020 at 1:20 pm
Commented on: 200422

WOD Scaled

10 rounds for time of:

30 double-unders

10 hang power cleans 95lbs

10 pull-ups


24:17


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Loris Giuliano Ferrari
April 24th, 2020 at 7:10 am
Commented on: 200422

Male 50/73kg/181cm

24:40 Rx'd

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Todd William Worden
April 24th, 2020 at 2:22 am
Commented on: 200422

42 minutes with strict Pull ups and second WOD of the day. Bloody Awesome! Woohoo!!!

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Kimberly Wilson
April 24th, 2020 at 2:20 am
Commented on: 200422

F/34/150#/5’7

24:20 scaled with 55#

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Christian Simpson
April 24th, 2020 at 1:05 am
Commented on: 200422

Sc 2*SU (60), 95#, Rx

28:49

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Amy Fandrich
April 24th, 2020 at 12:58 am
Commented on: 200422

What an arm burner!

30-min

100 single unders

10 60-lb HPC

10 pullups

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Coastie Nick
April 24th, 2020 at 12:02 am
Commented on: 200422

24:45 Rx’d

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Jeffrey Howard
April 23rd, 2020 at 11:42 pm
Commented on: 200422

18:24 - Rx

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James W Bobo II
April 23rd, 2020 at 10:03 pm
Commented on: 200422

Everything as rx’d EXCEPT the hang cleans. Scaled HCLN to 88lbs


24:34

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Mickey Thames
April 23rd, 2020 at 7:46 pm
Commented on: 200422

Done on 4-23-2020


Hang cleans scaled to 95

Single unders, scaled to 50 per round

Ring rows


Time 25:50


Round 3 hit like a ton of bricks, had to break up everything except cleans

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Nate Gordon
April 23rd, 2020 at 7:45 pm
Commented on: 200422

26:51

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Giuseppe Giorgini
April 23rd, 2020 at 6:21 pm
Commented on: 200422

26,10 scaled 90 lb

60 single unders

10 hang p clean

10 pullups

(edited)
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Myles Lance
April 23rd, 2020 at 5:29 pm
Commented on: 200422

20:34

10 rounds of:

10 kettlebell cleans, 1.5 pood

10 ring pull-ups

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Timothy Hensley
April 23rd, 2020 at 3:57 pm
Commented on: 200422

30:45 did singles instead of DU.

29/5”11/180

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Ruthie Lloyd
April 23rd, 2020 at 1:17 pm
Commented on: 200422

10 rounds

20 DUs (all but first and last were unbroken(!)

5 HPCs 65#

5 pull-ups

20:07

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Joomin Park
April 23rd, 2020 at 9:09 am
Commented on: 200422

for time of 26:10 (scaled)


30 double-unders

10 hang power cleans

10 pull-ups

75 lb.

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Brendan Mullan
April 23rd, 2020 at 6:58 am
Commented on: 200422

20 min AMRAP

60 single unders

10 HPC @ 50 kg

10 band assisted pull ups

8 rounds 👍😅

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Antonios Christoulakis
April 23rd, 2020 at 6:40 am
Commented on: 200422

10 rounds for time of: 24:20 with strict form

60 single-unders

10 hang power cleans ♂ 24 kgr

10 lat pull-downs

(edited)
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Yasuto Abiko
April 23rd, 2020 at 6:21 am
Commented on: Knee Musculature, Part 1

In the illustration, why is TVI in medial side of VI ? Shouldn't be at lateral side ?

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Lon Kilgore
April 24th, 2020 at 4:21 pm

Yasuto,


Great eye for detail and good question. The proximal attachment of the proximal tendon will lie partially under the vastus intermedius and extend laterally, so the image doesn't show the complete attachment. Nor does it show the distal tendon and attachment. I was trying to get as complete of a picture as possible of the muscles in order to present geographic and functional relationships, and doing so in as few images as possible. The TVI is a difficult muscle to render, being first described so recently means there are few dissection resources for reference. Thanks for reading and studying my works, feedback like yours really helps me in thinking about image composition, presentation, and text descriptions in future installments.


Cheers,


Lon

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Jim Rix
April 23rd, 2020 at 2:46 am
Commented on: 200422

10 rounds of

60 single unders

10 HPC, 85#

10 ring rows

20:57

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Denver Kirkpatrick
April 23rd, 2020 at 2:30 am
Commented on: 200422

24:38. Used green and black band for chin-ups, did singles, and 75# for power clean

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Greg Tooke
April 23rd, 2020 at 1:02 am
Commented on: 200422

18:10 - 8 rounds and then got cut-off

M/42/5’10”/205

clean on double unders, split cleans into 5’s after first 5 rounds, broke pull-ups into 5’s

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Carol Marks
April 23rd, 2020 at 12:37 am
Commented on: 200422

Female/53


First 2 rounds at 55#

pullups with band then went to ring rows.


After 5th round, stripped weight down to empty barbell.


time: 25:22


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Steven Odom
April 23rd, 2020 at 12:31 am
Commented on: 200422

Rx’ed

= 15:57


slow and steady

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Steven Odom
April 23rd, 2020 at 12:32 am

Oh, and everything was unbroken.

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Chris James
April 23rd, 2020 at 12:29 am
Commented on: 200422

m/49/5'11/174


10 rounds:

60 single unders

10 hang power clean with 2x40lb dumbbells

6 strict pullups


22:15

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John Aguilar
April 23rd, 2020 at 12:02 am
Commented on: 200422

10 Rounds

30 Double Unders

10 DB Hang Power Cleans 50’s

10 alternating DB Bent Over Rows 50’s (no pull up bar available)


26:44”

#Ecuador

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Richard Foster
April 23rd, 2020 at 12:00 am
Commented on: 200422

19:17 Scaled


First 7 rnds

50 SU's

65LB HPC

10 Kips (2x5)


Last three rounds subbed 20LB med ball clean for HPC - grip was gone

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Kyle Hicks
April 22nd, 2020 at 11:53 pm
Commented on: 200422

M/34/175#


Time: 39:50


10 rounds (scaled)

60x s.u.’s

10x Hanging Power Cleans 95#

10x pull ups

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Giri Iyer
April 22nd, 2020 at 11:51 pm
Commented on: 200422

65lb for power clean

unbroken reps

36’

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sandy francisco duran perez
April 22nd, 2020 at 11:44 pm
Commented on: 200422

10 Round for time of:

30 Double Unders

10 DB Hang Power Clean (50lb)

10 Pull up

16:14:91

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Troy Bruun
April 22nd, 2020 at 11:09 pm
Commented on: 200422

20:35

30 DU’s

10 HPCL (75lbs)

10 Pull-up (blue rogue band strict to really work on form while tired)

hand grip got worked

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Caitlin Sutherin
April 22nd, 2020 at 11:07 pm
Commented on: 200422

5 rounds 11:39

10 dub attempts

10 45lb hang cleans

10 10lb dumbell rows

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Sebastián Arana
April 22nd, 2020 at 10:24 pm
Commented on: 200422

22:46

GRIP! GEEZ!

I had to drop weight on the HPC's just because of the above. And I broke my porch railing on the kips. Ah, well. It needed to be fixed anyway.

I did Acevedo's baby style, starting at #65 on the HPC's. Thanks for your scaling, Juan! They work for me as I get back into this slowly with all the free time I have now!

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Tripp Starling
April 22nd, 2020 at 9:44 pm
Commented on: 200422

10 RFT

25 double unders

10 hang power clean @95#

8 pull-ups


21:00

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Shane Azizi
April 22nd, 2020 at 9:40 pm
Commented on: 200422

36:48 Rx

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nancy macdonald
April 22nd, 2020 at 8:50 pm
Commented on: Knee Musculature, Part 1

So any idea way I have this clicking when doing squats . Pain occassionally when I do too many squats or impact


I dont see any swelling

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Rodrigo Brito Santos
April 22nd, 2020 at 8:35 pm
Commented on: 200422

RX 24’ Everything unb


Nice wod!!

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Dave DeCoste
April 22nd, 2020 at 8:26 pm
Commented on: 200422

21:58 Rx

M/42/5’8”/160

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David Fairbanks
April 22nd, 2020 at 8:15 pm
Commented on: 200422

Did it EMOM style RX

29:21

M/50/162LBS

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Elizabeth Lampman
April 22nd, 2020 at 8:03 pm
Commented on: 200422

57y/o F Scaled

25 min time cap 6+45

60 single unders

10 DB hang power cleans 30# DB

10 jumping pullups

Doing my best with garage WOD. Limited equipment. Pull ups are tough as I have a bar that hangs on the door jamb, no kipping so I resorted to jumping. Just heard my Box is closing permanently. 9 years there just heart broken.

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Patrick Costello
April 22nd, 2020 at 6:58 pm
Commented on: 200422

26:40 rx

Doorway pull up bar - old skool kip style

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Charlie Pokorny
April 22nd, 2020 at 6:35 pm
Commented on: 200422

23:44 Rx

grippy!

m/52/5'11"/200#

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Dave DeCoste
April 22nd, 2020 at 8:27 pm

You aren’t kidding on the “grippy” comment!

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David Suri
April 22nd, 2020 at 6:30 pm
Commented on: 200422

30 DU's

10 HPC - 115

10 Pushup instead of pullups.

26.37

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Chris Meldrum
April 22nd, 2020 at 5:54 pm
Commented on: 200422

As rx’d, 23:10.


Rough!  This was mostly about the HPCs.  I have been learning how to ‘bounce’ them, but had not really done that in a WOD.  Well, if you miss the hip crease on the bounce, you hit the fleshy part of your thigh…and that is just painful.  Broke HPCs into 2 sets for most rounds.  Unbroken pull-ups until about round 8 – where the hotspot I had developed on my hand opened (see below).  Further proof that ‘it doesn’t have to be fun to be fun’.


47m/5'10"/180

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Jon Wilson
April 22nd, 2020 at 5:48 pm
Commented on: 200422

5 pull-ups each round


24:19

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Nicole Deaver
April 22nd, 2020 at 5:44 pm
Commented on: 200422

19:33

10 Rds

60 single Unders

10 hang power cleans 65#

10 pull-ups

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Mike Andridge
April 22nd, 2020 at 5:24 pm
Commented on: 200422

Women's rx with strict pull ups

25:50

m/50/175

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Scott MacArthur
April 22nd, 2020 at 5:20 pm
Commented on: 200422

22:21, used 85 for HPC, haven’t done any bar work in almost 2 months, didn’t want to over do it.

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Jacob Cram
April 22nd, 2020 at 4:53 pm
Commented on: 200422

26:22 Rx

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Greg Fairbanks
April 22nd, 2020 at 4:39 pm
Commented on: 200422

AMRAP 15 min

20 double unders

7 hang power cleans 95#

7 strict pullups (asst bands)


6 rds in 15:35

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Viktor Wachtler
April 22nd, 2020 at 4:34 pm
Commented on: 200422

Subbed 24kg double kettlebell cleans (all sets unbroken)

Strict ring pull-ups

40:00

43/1.78m/77kg

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Scott Lawrence
April 22nd, 2020 at 4:34 pm
Commented on: 200422

10 Rounds

60 Single Unders

10 Backpack Sumo Deadlift High Pulls (30 lbs)

5 Strict Pull Ups


16:20

(edited)
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Steve Day
April 22nd, 2020 at 4:19 pm
Commented on: 200422

24:32 Scaled

30 double unders - 10 rounds unbroken

10 hang power cleans - 3 rnds @115, 5 rnds @95, 2 rnds @75lbs

10 strict pullups - 3 rounds

10 ring rows - 7 rounds


Grip was wasted

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John Rossetti
April 22nd, 2020 at 3:52 pm
Commented on: 200422

55 YOM 5’6” 209


scaled


10 Rounds For Time

60 single unders

10 Hang Power Clean X95lbs

10 Chins Banded after 3rd set


27:09

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Danny Riccio
April 22nd, 2020 at 3:51 pm
Commented on: 200422

M/36/5'11/183


23:01 - SCALED for home quarantine workout as follows:


10 rounds for time of...


-- 60 Single Unders

-- 10 Hang Power Cleans @ 95 lbs

-- 8 Ring Pull Ups (feet on a chair so no kip)

(edited)
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Stacey Thompkins
April 22nd, 2020 at 3:28 pm
Commented on: 200422

M/45/6'2"/185#


Scaled to 95# the rest as rx'd

17:54

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Charlie Pokorny
April 22nd, 2020 at 6:36 pm

Nice work Stacey!

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Cahba Kingwood
April 22nd, 2020 at 2:49 pm
Commented on: 200422

Wow, this was spicy!

95# hang cleans

strict pull ups

44:58

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Charles Meyers
April 22nd, 2020 at 2:43 pm
Commented on: 200422

Option 1 24:46

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Steve Weis
April 22nd, 2020 at 2:34 pm
Commented on: 200422

Scaled:


10 Rounds

  • 15 Double unders
  • 10 Hang Power Cleans, 95lbs.
  • 5 Pull-ups


Time: 24:56


In: 1/2 mile run, Stretching (10mins)

Out: 1.5 mile run, yoga

(edited)
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Jobst Olschewski
April 22nd, 2020 at 2:23 pm
Commented on: 200422

19.30

5 strict Pull ups each round. Hang Power Cleans with dumbbells.

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David Williams
April 22nd, 2020 at 2:14 pm
Commented on: 200422

5 rounds in 15 minutes:)

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David Williams
April 22nd, 2020 at 2:15 pm

110 lb

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Michael Arko
April 22nd, 2020 at 2:10 pm
Commented on: 200422

75lbs HPCs

24:27


Wow crappy time! DUs were unbroken or 1 trip, HPCs were unbroken. Where did the time go?

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Randy Crooker
April 22nd, 2020 at 1:48 pm
Commented on: 200422

28:40

subbed 50 single unders and 95lb hang power cleans.

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Shaun Stapleton
April 22nd, 2020 at 1:18 pm
Commented on: 200422

Rx 23:34

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Matthew Letarte
April 22nd, 2020 at 12:38 pm
Commented on: 200422

5 rounds

30 DU

10 DB Hang Clean 40# DBs

10 Bent DB Row 40# DBs

14:21

DUs improving, scaled rounds to manage volume, still a challenging combination, Biceps, shoulders, and grip exploding

(edited)
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Kris Sienkiewicz
April 22nd, 2020 at 12:01 pm
Commented on: 200422

Rx 15:30

M/44/80kg


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Chris Meldrum
April 22nd, 2020 at 5:59 pm

smokin

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John Clarke
April 22nd, 2020 at 11:27 am
Commented on: 200422

25:25


95lbs - could've done Rx but then it would've been a real slog in the later rounds.


DUs - focused on keeping a hollow position throughout, which made all the difference.

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Matthew Fahrenkopf
April 22nd, 2020 at 11:10 am
Commented on: 200422

10 Rounds:

30 DU

10 hang power cleans, 75 lb

7 unbroken pull ups

29:26

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Michael Stefanski
April 22nd, 2020 at 10:36 am
Commented on: 200422

38:10 Rx

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Daniel Robinson
April 22nd, 2020 at 10:15 am
Commented on: 200422

RX - 1st RD

Option 1 - 9 RDS

27:54

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Nigel Swadel
April 22nd, 2020 at 5:28 am
Commented on: 200422

M/36/6”/87kg

17:32

Did 25kg dumbbell rows instead of pull-ups

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QiHui Xing
April 22nd, 2020 at 4:24 am
Commented on: 200422

RX:21'52''.

pull-up:unbroken.

https://youtu.be/8JzPeAvEEkc

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QiHui Xing
April 22nd, 2020 at 5:45 am


(edited)
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Juan Acevedo
April 22nd, 2020 at 1:45 am
Commented on: 200422

▶ INTENDED STIMULUS

.

Oh boy! This is 300 double-unders, 100 pull-ups, and 100 hang power cleans total. This is a lot of reps of movements that don't interfere with each other all that much. All movements have a pretty high power output. The total volume is divided into small sets so that stamina and muscle endurance does not become a limiter. In plain colloquial crossfittish: "this is going to get very, very spicy." The emphasis is on intensity, and that should be the aim of your scaling. For the double-unders, choose a number of reps that you feel confident you can consistently perform unbroken, or with one intentional break (think 30% or less than your max set of double-unders). For cleans, choose a weight you think you can cycle with at most one intentional break for the whole ten rounds. It should be a weight you could cycle for 20+ repetitions when fresh if you were going to go for it. For the pull-ups, try to preserve a good gymnastics kip. Because today we will be jumping a lot, and we don't want stamina to interfere with intensity, a partial kipping pull-up or a kip swing are excellent variations. As with cleans and double-unders, adjust the number of reps to something you can perform with one intentional break for the whole time. Aim to keep this workout in the 15-20 window. Today is not the day to come out too hot. The spiciness is already there. Open at what feels like a leisurely pace, and make it your only task to move well, and keep moving. Technique and keeping it chill are fundamental today. Move well, stay relaxed!


▶ OPTION 1

10 rounds for time of:


25 double-unders

10 hang power cleans

8 pull-ups


♀ 65 lb. ♂ 95 lb.


▶ OPTION 2

10 rounds for time of:


50 single-unders

10 hang power cleans

10 partial kipping pull-ups


♀ 55 lb. ♂ 75 lb.



▶ OPTION 3

10 rounds for time of:


30 single-unders

10 hang power cleans

10 kip swings


♀ 45 lb. ♂ 65 lb.


(edited)
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David Swicegood
April 22nd, 2020 at 10:33 pm

24:14. At home mod!


10 rds

50 single unders (really improving; ready to practice DUs)

16 duffel SDHPs @ 30 lbs (add sandbag next time for 12 more pounds!)

10 towel pulls @ 45 degrees

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Sebastián Arana
April 23rd, 2020 at 2:29 am

Mr. Acevedo. Thanks for your scaling's. I've been using the easiest one as I slowly get back into CF during this virus. I appreciate it!

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Clarke Read
April 22nd, 2020 at 1:37 am
Commented on: Low-Carb Diet May Reverse Age-Related Brain Deterioration, Study Finds

Two little comments on this one:

  1. I will never fail to be disappointed by the widespread perception that a major "risk" of the ketogenic diet (or of carb restriction in general) is increased cardiovascular risk. The information featured on this site and elsewhere should have closed the book on this attitude resolutely, as it reflects an understanding of both the relationships between diet and biomarkers and between biomarkers and disease that is years out of date. I similarly don't think Ms. Stubbs comment that there is a "huge amount of evidence showing that the Mediterranean diet is the best we've got so far for brain and heart health" is clearly aligned with the evidence. Does it lower cardiovascular risk relative to a standard American diet? Absolutely. But it's a much stronger claim to argue for its unique superiority.
  2. The researchers frame it as "bad news" that we saw the first sign of brain aging sooner than we thought. I don't see this as bad news at all! This suggests there is a biomarker or an analytical tool that can predict a decline in brain function long before that decline becomes symptomatic and damaging to quality of life. This is an opportunity - from a research perspective, this may give us a means to study changes more subtle (and so occurring over less time) than the blunt evidence of frank symptomatology, and from a clinical perspective, this could be used to help identify patients who may need a stronger recommendation to change their behavior to protect their brains. In other words, the pattern of decline has always been here - now we can simply detect it!


Now the question, which this study doesn't directly answer but which other data suggests an answer to, is to what extent these acute effects map toward chronic help or harm. Do repeated elevations of glucose cause or accelerate this neural pathway damage? Can repeated elevations of ketones reverse them? This acute data points us toward a potentially useful clinical tool, and helps emphasize the role metabolism plays in the brain, but it is these chronic inferences which may be able to turn a corner w.r.t. neurodegenerative disease, or even the loss of function we currently see as an "inevitable" part of aging.

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Steven Thunander
April 22nd, 2020 at 1:21 am
Commented on: 200422

Globo/home Scale: If you do not have a rope, do either tuck jumps or lateral jumps over an object/line. For power cleans, you can sub 35/50lb dumbbells, or up the reps to 16 and use 1 dumbbell alternating. Odd objects/kettlebells also work. If you are using a door gym and can't kip, reduce pullups so they take less than 1 minute per set, generally 5-7 strict pullups will do per set for most.

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Bryan Rosen
April 22nd, 2020 at 12:36 am
Commented on: 200422

GENERAL WARM-UP


2 rounds for 30-seconds of:

Plate hops

Air squats

Push-ups to downward dog


SPECIFIC WARM-UP


Double-under

“Penguin Drill”

2 sets of each:

• 30-seconds of jumping with single hand taps

• 30-seconds of jumping with double hand taps

• 1-minute of double-unders or practice


Pull-up

Perform 5-10 reps of each:

Hollow rock

Superman rock

Scapular pull-up

Kip swing

Pull-up


Hang power clean

Perform the following progression with an empty barbell:

20 Elbow rotations

5 Tall cleans

5 Front squats

5 Hang power cleans


Build-up by performing 3 sets of 3 touch and go reps, increasing in load each set.


Practice

10 double-unders

3 hang power cleans

3 pull-ups


AT HOME VERSION

10 rounds of:

30 Line hops

10 Backpack sumo deadlift high-pulls

10 V-ups

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Chris Sinagoga
April 22nd, 2020 at 12:12 am
Commented on: 200422

Champions Club Scaling Notes


RANT

This is a way of adding intensity to a workout that would normally be based on stamina. Double unders and pull-ups especially can be a stamina piece for experienced athletes. If you made this an AMRAP in 20 minutes, you probably would not go as hard as you would knowing the exact number of rounds you have to do.


NEW TO CROSSFIT SCALE

As is, ring rows/singles are good subs if needed.


MAIN DECISION

Do I want coordination/accuracy to be a factor, or do I want to prioritize intensity.


WHAT ABOUT THE MOVEMENTS

Jumping - rebounding, little ROM, accuracy,for some reason your shoulders will be fried

Jumping again - extra load, upright torso

Pulling - overhead, skill, global extension/flexion, connection/closed-circuit


WHAT ABOUT THE REPS

Low enough so they should be unbroken unless technical error (meaning you stop because you mess up the rhythm, not because of muscle fatigue)


LEARN TO COOK

You can condense this into 5 rounds (or something like that) if you want stamina to be more of a factor, you can also add reps to each set if you want to stay light and work on the technique. Or take the coordination out of it (aka, singles/stair jumps, ring rows, kb swing) if you want to keep the intensity high - just practice the actual movements in the warmup


I DON'T WANT TO COOK, JUST GIVE ME FOOD

As listed, sub stair jumps for du's and ring rows for pull-ups


GENERAL FEAR LEVEL: 7

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