Tuesday

200707

Workout of the Day

94

For time:

Row 500 meters
30 body-weight bench presses
Row 1,000 meters
20 body-weight bench presses
Row 2,000 meters
10 body-weight bench presses

Post time to comments. Compare to 170312.

Comments on WOD 200707

94 Comments

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Kang Gyeong Ho
March 27th, 2023 at 11:54 am
Commented on: 200707

남(m)/46/171cm/94kg/230327/

For time:

Row 500 meters(1회당 8m)

30 body-weight bench presses=>80kg

Row 1,000 meters(1회당 8m)

20 body-weight bench presses=>80kg

Row 2,000 meters(1회당 8m)

10 body-weight bench presses=>80kg/

35분51초(벤치 무게줄임)/

월요일 저녁 첫번째와드

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Doug Brubacher
July 9th, 2022 at 1:16 am
Commented on: 200707

CFWUx2 15*20kg 10*95 1*60kg sub for dips

33:14

60kg bench (<bw)

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Christopher Parker
January 10th, 2022 at 12:52 pm
Commented on: 200707

23:07 RX


M/38/5’9”/195#

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Tim McManemy
August 27th, 2021 at 12:58 pm
Commented on: 200707

24-cal stationary bike

115-lb bench press

19:02

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Krista Fudge
December 27th, 2020 at 12:01 am
Commented on: 200707

I always was of the opinion that we are continuing to become overstimulated by technology, instant pleasures, competing with the Jones's, and the like. And I also feel that this makes it harder to find true inner peace and contentment. But this was simply based on my opinions from what I've seen happen with friends, with my kids, and with myself. Reading Robert Lustig's versions of this struggle to find true happiness, based on actual data and medical knowledge was very interesting!


Lustig's big claim is that several industries consciously take advantage of addictive behavior and market specifically for it. He lays out in plain language how the dopamine stimulus mechanism works, how it can be abused to the point of permanent damage, how the serotonin production system mediates these reactions, and how some of the very same addictive behaviors actually prevent the behaviors that would promote serotonin production and a healthy balance between the two.


His book makes claims against processed food, substance abuse, and most significantly for modern audiences who "aren't addicted to anything," the profound new role of "attention addiction"—being unable to tear your attention away from social media, craving ever-more-frequent little hits of dopamine when someone "Likes" your post or retweets your tweet, and digging yourself into a cycle whose chemical effects on your body, and short- and long-term effects on your mood, mental health, and physical well-being, are no different from those resulting from substance addictions.


This was definitely an eye-opening account of the current social media era and the damage it can have on us if we don't find a good balance.

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Case Belcher
November 23rd, 2020 at 6:18 pm
Commented on: 200707

The Hacking of the American Mind opened my eyes to how our physiology has been hijacked by corporate America through the quest for our attention and our dollars. 


Most modern American’s have been wired to seek short term pleasure (dopamine driven), versus long term contentment (serotonin dependent). Food companies, drug companies, and technology companies keep us coming back for more by giving us a little dose of dopamine through sugar, antidepressants, and “likes and shares.”  


This search for short term pleasure has subverted our ability to achieve long term happiness and has lead to a society with higher rates of obesity, metabolic disease, suicide, and depression than ever before.


Luckily we have the ability to fight this dopamine addiction. Through simple actions like setting boundaries around technology use, cutting out processed foods and sugar, consistent exercise, mindfulness practice, and engaging in community and connection. We can tip the scales and rewire ourselves to seek happiness and contentment - not just pleasure. 


I was astounded to read some of the studies that related to visceral fat, metabolic syndrome, and mood / depression. I knew there was a link, but the degree of correlation was much greater than I thought. It was also a good to learn that many people who appear thin or healthy on the outside, may not be metabolically healthy on the inside. It was refreshing to learn however, that visceral fat can be reduced in as little as 10 days with the right interventions (referencing one of Lustig’s studies). 


Lustig also does a great job illuminating how much of threat our dopamine addiction is to our country as a whole. Rising rates of metabolic syndrome and related diseases along with healthcare costs alone could bankrupt our nation in the not so distance future. 


This book has given me the motivation to step back from many short term pleasure-driven habits I’ve developed in my own life. It’s also added several bullets to my coaching toolbox that I can use to provide context for clients when it comes to building their long term health and happiness - With one of the biggest drivers being to get off of sugar and processed foods.   

 

Overall the book is a great read, and I would definitely recommend. 

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Kury Akin
November 17th, 2020 at 1:37 pm
Commented on: 200707

22:44 @ring press ups (feet 9" above hands) and m/c rows

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Matthew Aukstikalnes
October 6th, 2020 at 4:38 pm
Commented on: 200707

19:49 with push ups.

Compared to 23:25 with 80% bench press

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Nate Gordon
September 10th, 2020 at 5:57 pm
Commented on: 200707

scaled to 135# BW = 175#

24:28

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Cy Azizi
August 25th, 2020 at 5:04 pm
Commented on: 200707

30:36. 135# 82%

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Giuseppe Petrillo
July 30th, 2020 at 8:03 am
Commented on: 200707

23:45 rx’d

(edited)
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Jeff Chalfant
July 28th, 2020 at 9:13 pm
Commented on: 200707

40:42 rxd. Bench was too heavy at 180. Did 4 in the warmup. 5 would’ve been a work set. Thought I could get though the 30s with 3s but only made it to 21 before switching to 2’s then 1s. Missed a rep in the 20s. 3 sets of 2 in the 20’s but otherwise singles...rowed sub 2:00 for the first two rows then around 2:03 avg. for the 2k.


180/41/69”

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Julian Serna
July 20th, 2020 at 8:11 pm
Commented on: 200707

36/194/5’11”


used 205 for bench 16:50rx

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Aaron Guevara
July 19th, 2020 at 4:19 pm
Commented on: 200707

23:23 min

145# Bench Press

Rowing

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Manchild Manchild
July 17th, 2020 at 5:07 pm
Commented on: 200707

subbed 5/10/20 pull-ups for row, and used 40# dbs


11:31

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Nathan Hanks
July 15th, 2020 at 11:53 pm
Commented on: 200707

32:06 RX

175# Bench Press.

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Guillaume Blotiere
July 14th, 2020 at 10:53 pm
Commented on: 200707

21’06

RX

bodyweight 88kg

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Morgan Greene
July 14th, 2020 at 4:29 pm
Commented on: 200707

Subbed run for row, 185# BP: 28:35

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MaKenan Sciandra
July 13th, 2020 at 3:35 pm
Commented on: 200707

27/195/5'9"

28:48


25 burpees

175#x30 (sets of 3)

800m run

175#x20 (sets of 3)

800m run+25burpees+400m run

175#x10 (sets of 5)

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Park Hyunwook
July 13th, 2020 at 8:50 am
Commented on: 200707

M /48/20200713

Bp100%--->70% 125#

20'26"

(edited)
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Ralph Keeley
July 12th, 2020 at 9:52 pm
Commented on: 200707

M/34/6'/175#


29:27 Rx

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Brett Eckles
July 12th, 2020 at 12:53 am
Commented on: 200707

20:34


did 1.5x push ups instead of bench and wore a 20lb vest the entire workout


M/27/6’1”/205

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Bridget Chow
July 10th, 2020 at 6:10 pm
Commented on: 200707

65 lbs Bench Press

27:14

(edited)
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Christian Simpson
July 9th, 2020 at 9:52 pm
Commented on: 200707

Sc to 185# (95% bw), had to break into 3/3/2 sets

27:34

(edited)
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Przemyslaw Kaczorowski
July 9th, 2020 at 9:43 am
Commented on: 200707

21:40 , SC 60kg bench press

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Nathan Goisnard
July 9th, 2020 at 12:50 am
Commented on: 200707

Subbed 1.5 x push ups

17m26s

thanks

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Jesse Amar
July 8th, 2020 at 9:41 pm
Commented on: 200707

17:00 flat, i had to sub clapping pushups for press.

good work everyone!

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Marty Peters
July 8th, 2020 at 9:15 pm
Commented on: 200707

21:44 RX


body weight = 157#

Bench = 160#

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Alexandre Moliner
July 15th, 2020 at 11:33 am

Amazing, same weight but Took me 10 note minutes! Happy to have done It Rx by the way

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Jon Wilson
July 8th, 2020 at 7:14 pm
Commented on: 200707

18:59

45lb dumbells

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Brandon Arndt
July 8th, 2020 at 6:20 pm
Commented on: 200707

Rx 19:59 BW 180

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Myles Lance
July 8th, 2020 at 4:51 pm
Commented on: 200707

45:09

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Dave DeCoste
July 8th, 2020 at 4:44 pm
Commented on: 200707

24:23 Rx

160 lbs

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Matt Gerrelts
July 8th, 2020 at 11:55 am
Commented on: 200707

Scaled to 185lbs/88%. 29:10

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Kris Sienkiewicz
July 8th, 2020 at 9:50 am
Commented on: 200707

22:00Rx 80kg

M/43/78kg

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Kris Sienkiewicz
June 30th, 2021 at 12:13 pm

Dzisiaj 20:30

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Geonwoo Kim
July 8th, 2020 at 4:50 am
Commented on: 200707

Scaled 80%, 115lb

29:21

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Brad Kurtz
July 8th, 2020 at 4:47 am
Commented on: 200707

Scaled to 185 (86% bw)


27:50


6’2”/215/26

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Jade Teasdale
July 8th, 2020 at 3:15 am
Commented on: 200707

100m swim

30 floor presses w/ 35# kettlebells

200m swim

20 floor presses

400m swim

10 floor presses

19:24

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Joseph Kopp
July 8th, 2020 at 2:21 am
Commented on: 200707

Rx at 170lb/165lb body weight:

25:50

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Kevin Miller
July 8th, 2020 at 1:44 am
Commented on: 200707

M/47/5' 7"/180#,No bar at home so I used 50# dumbbells for the bench press.

24:08

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Js Smith
July 8th, 2020 at 1:08 am
Commented on: 200707

22:42   Scaled BP to 45#, tried to stay where I could cycle the 30 reps fast & clean.

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Charlie Pokorny
July 8th, 2020 at 2:44 am

Nice work JS!

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Tony Ricke
July 8th, 2020 at 12:46 am
Commented on: 200707

Replaced presses with push-ups, as I don't have weights at home.

20:57

M, 51, 6' 2" 250#

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Jeffrey Howard
July 8th, 2020 at 12:21 am
Commented on: 200707

M/24/5'8"/160lb


22:30 - Sc

(3/4 BW Bench Press, 125lb)

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Fermin Romo
July 7th, 2020 at 11:56 pm
Commented on: 200707

32:19, 185#, 205 BW, Scaled... really good WOD

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Christopher Clyde
July 7th, 2020 at 11:07 pm
Commented on: 200707

19:54 Rx @215 (BW 212)

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Logan Simpson
July 7th, 2020 at 10:35 pm
Commented on: 200707

30/m/5'11"/175


25 minutes with the following subs:

Used 115# for the bench

For the row: 2:30 minutes of rowing, 5 minutes of rowing, 10 minutes of rowing

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Steve Day
July 7th, 2020 at 10:33 pm
Commented on: 200707

33:18

175 bw bench press

About 14 min on the rows...the rest was slow and steady on the bench.

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Shaun Stapleton
July 7th, 2020 at 10:03 pm
Commented on: 200707

35/195/5’9/M


30 Cal echo bike

30 ring push ups


60 Cal echo bike

20 ring push ups


120 Cal echo bike

10 ring push ups


Time: 18:35

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Joel Vandruff
July 7th, 2020 at 9:58 pm
Commented on: 200707

18:42. 180 pounds. Almost 4 minute improvement from 2017

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Michael Ford
July 7th, 2020 at 9:56 pm
Commented on: 200707

40:30 - way longer than i thought

M/175#/53

As Rx

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Marcel Ferreira Martins
July 7th, 2020 at 9:41 pm
Commented on: 200707

M/39/112kg/179cm

Run

500m/1000m/2000

Bench press

90kg

Time

50'40"

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Stacey Thompkins
July 7th, 2020 at 9:36 pm
Commented on: 200707

M/45/6'2"/180#


Modified to hand release pushups the rest as rx'd

17:41

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Alex Pham
July 7th, 2020 at 9:13 pm
Commented on: 200707

28:33

400-800-1600 single unders

50# vest pushups (165# body weight)

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Eric Love
July 7th, 2020 at 9:04 pm
Commented on: 200707

25:30 @ 145lbs

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itay derw
July 7th, 2020 at 8:40 pm
Commented on: 200707

No rower,used a ski machine (made sure im using the handles to simulate the rower as much as i can and doubled the distance since its easier)

BW-70kg/154lbs

BP-55kg/121lbs

31:53min

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David Williams
July 7th, 2020 at 8:33 pm
Commented on: 200707

M/36/172#


BP: 78% of BW (135lb)

Every 500m of rowing, alternate between:


400m run

and

12 right arm KB swings (1/2 pood)

12 left arm KB swings (1/2 pood)

12 SDHP (1 pood)

12 KB swings (1 pood)


22:40

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Matt von L
July 7th, 2020 at 8:19 pm
Commented on: 200707

M/34/6’/220


rx: 45:00 on the dot

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Kelvin Jasper Kijima
July 7th, 2020 at 7:35 pm
Commented on: 200707

Scaled to 60kg bp I weigh 90kg

No rower available so i did

SDHP

50

100

200


time 30 mins

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Jeremiah Johnson
July 7th, 2020 at 7:31 pm
Commented on: 200707

35/M/190

22:09


Row: 50 DU, 100 DU, 200 DU

Bench: 78% body weight 150lbs, used Plyo box for bench 🤷‍♂️

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Michael Bishop
July 7th, 2020 at 7:29 pm
Commented on: 200707

I like the looks of this a lot - it feels familiar but I can't load any of the archives - no biggy I'll give it a go but I may do half the BPs I'll see how the first 30 go

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Michael Bishop
July 7th, 2020 at 11:08 pm

Just as I thought the bench press at 175 lb was too much to do more than sets of three so I scaled them to 15 10 and 5


28:30


M/59/176

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Charlie Pokorny
July 7th, 2020 at 6:45 pm
Commented on: 200707

19:48 at 170-lbs (85% of BW)

Compare to 170312: 19:32 scaled to 165-lbs (85% BW)

m/52/5'11"/200#

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Jim Rix
July 7th, 2020 at 6:40 pm
Commented on: 200707

Day 3 at 9000+ feet in Colorado. No way I could do this WOD in a mask at the fitness center. So doing some strength work till my lungs catch up.

5-5-5 back squats 195-205-205#

5-5-5-5 bench press 135-145-145-145#

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Charlie Pokorny
July 7th, 2020 at 6:47 pm

Mask + 9000-ft = not today!

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Nicole Deaver
July 7th, 2020 at 6:09 pm
Commented on: 200707

23:19

Subbed bike for row &

Scaled Bench press to:

30 Reps: 65# (54% BW)

20 Reps: 75# (62% BW)

10 Reps: 85# (71% BW)


2 Mile hike with the family before.

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Mike Andridge
July 7th, 2020 at 5:31 pm
Commented on: 200707

Scaled to 135# bp

26:12

Ugh--crazy hot in the garage gym---close to 100

m/50/175

compare to was

23:11

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Carol Marks
July 7th, 2020 at 10:22 pm

Sweet! Another garage gym person.

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david Christine
July 7th, 2020 at 5:15 pm
Commented on: 200707

For time:

Run .25 mile

30 body-weight bench presses (95lb)

Run .50 mile

20 body-weight bench presses (115lb)

Run 1.0 mile

10 body-weight bench presses (135lb)


31 min

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John Pickron
July 7th, 2020 at 4:24 pm
Commented on: 200707

28:16 bw 93kg. started with 90kg for ten, just to see how much i could hack thru then went down to 80kgs. last ten unbroken...row was a slow steady...havent been on it lately.

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Tripp Starling
July 7th, 2020 at 3:56 pm
Commented on: 200707

26:52 rx (145#)


Jackie

rows rx

strict press 35#

22:59

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Troy Bruun
July 7th, 2020 at 3:50 pm
Commented on: 200707

21:03


500m Row (1:54.9)

30 Bench Press (135lbs)

1000m Row (3:58.8)

20 Bench Press (135lbs)

2000m Row (7:53.0)

10 Bench Press (135lbs)


Body weight: 170lbs

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Amie Owens
July 7th, 2020 at 3:02 pm
Commented on: 200707

23:50 Scaled

Row RX

30-20-10 Floor press 55# BB

spicy 🥵

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Carol Marks
July 7th, 2020 at 2:36 pm
Commented on: 200707

Woot! Did way better than I thought I would.


80# floor press (don’t have a bench) and just a tad under HALF my body weight.


Gave myself 26:00 minutes but completed in 23:03


F/53/GarageGym


500m row

30 floor press, 80#

1,000m row

20 floor press

2,000m row

10 floor press



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Robert Ciresi
July 7th, 2020 at 2:30 pm
Commented on: 200707

55/5'11"/185 - 22:58 RX

(edited)
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Michael Arko
July 7th, 2020 at 2:20 pm
Commented on: 200707

Subbed/scaled:

Run 400m-800m-1600m

50lbs* dumbbells chest presses 30-20-10

19:38


*about 2/3 of body weight

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Charles Meyers
July 7th, 2020 at 2:18 pm
Commented on: 200707


Row 500 meters RX

30 body-weight bench presses 167.5 lbs 75%

Row 1,000 meters RX

20 body-weight bench presses 167.5

Row 2,000 meters RX

10 body-weight bench presses 167.5 lbs

30:27

(edited)
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Lukasz Dmytrowski
July 7th, 2020 at 1:06 pm
Commented on: 200707

23:30

M, 37, 176cm, 78kg

Good ol' piece of CrossFit! :)

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Bryan Moron
July 7th, 2020 at 1:05 pm
Commented on: 200707

17’21” main WOD


warm up 5‘

cool down 5’


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Bryan Moron
July 7th, 2020 at 1:00 pm
Commented on: 200707

This was great to wake up to

(edited)
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Randy Crooker
July 7th, 2020 at 1:00 pm
Commented on: 200707

Subbed/scaled

400m run

30 bench press 135lb

800m run

20 bench press 135lb

1600m run

10 bench press 135lb

21:02

bench press weight ~ 75% body weight

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Matt Jones
July 7th, 2020 at 12:10 pm
Commented on: 200707

27:47 rx @ 6:30am

m/40!/6’2”/205

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John Clarke
July 7th, 2020 at 12:03 pm
Commented on: 200707

Modified (and reversed, apparently)


30 shoulder press

400m run

20 shoulder press

800m run

10 shoulder press

1600m run


17:51 - 105lbs (67% BW)

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Joe Conradi
July 7th, 2020 at 10:30 am
Commented on: 200707

19:52


50 sdhp (2x20#db)

50 db bench (2x45# - 53%bw)

100 sdhp

40 db bench

200 sdhp

20 db bench

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Amedeo Alessio Cerea
July 7th, 2020 at 8:20 am
Commented on: 200707

28’34” 60kg

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Reza Dehghanzadehsuraki
July 7th, 2020 at 5:52 am
Commented on: 200707

WOD ANALYSIS


Modality: This exercise is a couplet modality that combines of high distances row from metabolic conditioning modality and body weight chest press from gymnastics modality.


Purpose: The main focus in this WOD is to challenge the cardiorespiratory.


Notes: The distance of the row is high and doubles in each round. The BW chest press was placed between the rowing, and the athlete can use this time to recover the muscles and the energy path involved in running. However, the reps decrease per round.

What is the conclusion?

“The difficulty of the exercise increases each round.”

WHY? While the rowing distances doubles, the recovery times (BW chest press) decreases.


Note: This WOD set in 3 rounds. Overall, athletes should row 3500 m and perform 60 reps of BW chest press between them.


Time to perform: This high duration WOD takes about ≈ 24 min, so if the athletes perform it longer than it, trainer can scale it. Advanced athletes can do it under 26 min.


Running a class: Trainers have ≈ 35 min for set other parts. So he/ she can set the other parts according to purpose of the training and level of physical fitness of athletes.


Physiology (GPP): Cardiorespiratory and stamina and play the major role in this exercise.


Physiology (energy pathway): The aerobic system is the dominant energy pathway in this exercise program.


Anatomy:


Row: Trapezius (middle fibers), Latissimus dorsi, Biceps, Gluteus maximus, Quadriceps, Soleus

Chest press: Pectoralis major (sternum head), Triceps, Serratus anterior.

_________________________


Running a 60 min class:

Whiteboard: ≈ 3 min

General warm-up: ≈ 5 min

Specific warm-up: ≈ 5 min

WOD: ≈ 24 min

Cool-down: ≈ 10 min


Additional time: It remains ≈ 13 minutes that can be divided in specific warm-up or cool-down

 

You can see my other analysis in my instagram page.

Train hard and challenge your body. Enjoy it ;)

GOOD LUCK

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QiHui Xing
July 7th, 2020 at 4:05 am
Commented on: 200707
(edited)
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Camp Savy
July 7th, 2020 at 2:41 am
Commented on: 200707

Alternative exercise for rows?

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Chris Sinagoga
July 7th, 2020 at 2:27 am
Commented on: 200707

Champions Club Scaling Notes


RANT

Just a Workout


WHAT ABOUT THE MOVEMENTS

Row - locomotion (kind of), mono structural, skill (using gravity), deadlift shape, push-up shape

Bench press - pushing, midrange, external load


WHAT ABOUT THE FORMAT

Since local muscular fatigue on the bench press will be a big factor, the reps go down so intensity can stay high(ish). The row is a little easier to push through when fatigued, so that is going up to make stamina more of an emphasis.


TECHNIQUE SCALE

3 rounds of:

500-meter row

30 push press

*yes, there are fine points of a bench press, but most of them are applicable only to lying on your back. A push press is going to give you more coaching application if you are looking for some technique.


CONSISTENCY SCALE

As is, maybe lower the weight and keep the bench reps at 30 each time.


INTENSITY SCALE

Reverse the order of the row. Use the first two rounds to see how fatigue effects your pushing technique. Then blast the bejeezus out of yourself with a 500m sprint and 10 bench presses at the end.


MY STUFF

Got mixed up again! I did a different workout. I am thinking of hitting this one tomorrow with the 8 am session.


GENERAL FEAR LEVEL: 7

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Mike Andridge
July 7th, 2020 at 12:40 am
Commented on: 200707

there are certain wods that make you go

"Oh, Heck yea!!"

This is one of them....Pretty sure I may scale it, but still....

(edited)
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Carol Marks
July 7th, 2020 at 12:07 am
Commented on: 200707

If you can’t do bodyweight?

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Mike Andridge
July 7th, 2020 at 12:39 am

Scale to push ups maybe? or a lesser weight that would be challenging to you.

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Charles Meyers
July 7th, 2020 at 12:52 am

Scale to %. For example 75% of your body weight or even 60%.

(edited)
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