Complete as many rounds as possible in 20 minutes of:
5 strict chest-to-bar pull-ups(탄력밴드 이용)
10 ring push-ups
20 box step-ups
♀ 24-in. box ♂ 30-in. box
Post rounds completed to comments./
5라운드+C2B 4회(탄력밴드 이용,C2B 모두 반칙)/
금요일 저녁 첫번째와드
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Doug Brubacher
July 23rd, 2022 at 1:09 am
Commented on: 200720
CFWUx2
5r +2
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Christopher Parker
June 5th, 2022 at 2:10 pm
Commented on: 200720
8+16 RX
M/39/5’9”/195#
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Michael Wallace
March 25th, 2022 at 3:40 am
Commented on: 200720
8+9
Masters Rx 55+ Strict pull-ups, ring push ups, 27” step-ups
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Kury Akin
November 30th, 2020 at 1:43 pm
Commented on: 200720
10R+5r. Strict chest to rings (broken once each round), parallette pushes, box with plates@30".
Prev.
9R. Last two rounds of chest to rings included singles to retain form. Wider than usual db pushups. Box with plates at 30".
Last did this in March just before everything kicked off so haven't come out too badly - twitch twitch.
(edited)
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Derek Schierlmann
November 25th, 2020 at 8:19 pm
Commented on: The Strict Chest-to-Bar Pull-Up
NA
(edited)
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Nate Gordon
October 1st, 2020 at 7:40 pm
Commented on: 200720
kipping C2B
10 + 5 reps
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Manchild Manchild
September 19th, 2020 at 4:39 pm
Commented on: 200720
push-ups with feet on bench and hands on bottom of dip station, and step-ups on bench
7 2/3 rounds + 17 step-ups
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Clint Michael
September 10th, 2020 at 12:19 pm
Commented on: 200720
7 rounds plus 3 reps
Rx’d
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Cy Azizi
September 8th, 2020 at 2:54 pm
Commented on: 200720
7 rounds rx
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Giuseppe Petrillo
August 17th, 2020 at 11:01 am
Commented on: 200720
10 rds + 10 reps 60 cm (knee pain)
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Felix Seraphin
August 14th, 2020 at 3:14 am
Commented on: 200720
Rx 5 rnds + 16
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Jeff Chalfant
August 10th, 2020 at 9:21 pm
Commented on: 200720
7 rounds plus 25 reps Rxd (PR by 14 reps)
pull-ups unbroken through round 7, pushups unbroken through 3 or 4 with feet on boxes at the height of the bottom of the ring. Bicep to ring pushups with full lockout.
180/41/69”
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MaKenan Sciandra
July 29th, 2020 at 11:10 pm
Commented on: 200720
11 + 5 reps
barbell push ups
21” step up
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Przemyslaw Kaczorowski
July 29th, 2020 at 7:33 am
Commented on: 200720
8R + 15 RX
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R Albers
July 28th, 2020 at 7:02 am
Commented on: 200720
WOD- 6rnds in 15 min
C2B + hand release +24"
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Christian Simpson
July 28th, 2020 at 12:53 am
Commented on: 200720
Sc to strict PU/parallelette pushup/30" box
(12/13/2019), today
(6 + 5/10/8), 7 + 5/10/2
On vacation, so on 7/20 I did Karen in 7:39, caught up to this WOD on 7/27
(edited)
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Michael Quillen
July 26th, 2020 at 8:16 pm
Commented on: Course Photos | July 13-19, 2020
Had a great time at CrossFit Greer. Awesome info, great instructors!
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Natalia Wilson
July 26th, 2020 at 8:01 am
Commented on: Course Photos | July 13-19, 2020
Thank you for an awesome seminar to Rory and Kurtis! Great job for making this experience enjoyable despite this Spokane heat and uncomfortable masks 😷. I learned a lot from you guys. I am looking forward to pass my knowledge I that gained during the seminar.
(edited)
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Morgan Greene
July 25th, 2020 at 11:33 pm
Commented on: 200720
subbed hand release pushups - 8 rds + 5 PU, 10 pushups in 9th
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Ralph Keeley
July 25th, 2020 at 4:24 pm
Commented on: 200720
M/34/6'/175#
15 AMRAP
5 strict chest to bar pull-ups
10 strict ring dips
:20 hollow body hold
7 rounds completed
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Brett Eckles
July 24th, 2020 at 1:13 am
Commented on: 200720
6 rounds plus 5 reps Rx
M/27/6’1”/200
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Cor Oz
July 23rd, 2020 at 8:59 pm
Commented on: 200720
Shop PT similar to WOD:
AMRAP 20 min
8 diamond push-ups
7 wide grip pull-ups
6 sea turtles
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Mike Scott
July 23rd, 2020 at 5:22 am
Commented on: 200720
Lucas: 8 rds exactly of 5 strict/kipping PU, 10 push-ups on dumbbells & 20 step-ups to 26" box
Me: Got to 1 rep of step-ups in 7th rd using kipping CTB PU, 10 ring push-ups & 20 step-ups to 26" box (pulls & pushes were easy compared to step-ups)
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Chris Meldrum
July 22nd, 2020 at 6:03 pm
Commented on: 200720
As rx’d, 9 rounds + 3 pull-ups (PR).
PR by a full round. Partly, I went harder this time than last for sure. Also was able to go unbroken on ring push-ups (last time broke 5-5), which saved some time. Did pull-ups as all singles again, to try to keep them as long as possible. Started fatiguing in later rounds where I would have to rest longer between reps.
47m/5'10"/185
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Az Native
July 22nd, 2020 at 5:37 pm
Commented on: 200720
9+5+7. Last was 9+5. Used 24” box, all I have, same as last.
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Miyu Ieki
July 22nd, 2020 at 4:23 pm
Commented on: 200720
5 strict chest-to-bar pull-ups supported with band
10 ring push-ups
20 box step-ups
5 rounds + 14 reps
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Alexandre Fradin
July 22nd, 2020 at 7:39 am
Commented on: 200720
5 C2B
10 bench press 60kg
20 lunges KB 16kg
8R+5
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Marcel Ferreira Martins
July 22nd, 2020 at 4:12 am
Commented on: 200720
M/39/112kg/179cm
5 Strict pull up
10 Push up
20 Box steps up 30in
10rounds e 3reps
Fiz kipping pull-up deppis do 5 round
Depois do 5 round tb não me esticava mais na caixa
Ao inves de subir na caixa atravessei ela tocando os dois pés
(edited)
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Kevin Marshall
July 22nd, 2020 at 1:46 am
Commented on: 200720
Scaled bc no rings so did 10 deficit push ups (~5") 7 plus 29
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Richard Foster
July 22nd, 2020 at 1:28 am
Commented on: 200720
6 rnds + 3 reps
AMRAP in 20min
5 C2B strict pullups
10 ring rows @ 7"
20 step-ups on to tyres, 24"
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Mike Michaud
July 22nd, 2020 at 1:02 am
Commented on: The GARD Principle
The idea of applying the SAID principle can be helpful in encouraging athletes to continue training through injuries on the unaffected side. This way once they are ready to continue training on the affected side they are not as "behind" as they would have been.
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Byron Hills
July 21st, 2020 at 11:51 pm
Commented on: 200720
5 rounds
green band on pull-ups otherwise Rx
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Rebekah Shalala
July 21st, 2020 at 10:21 pm
Commented on: Course Photos | July 13-19, 2020
I had an amazing time at the CF-L1 course in Columbus, Ohio! I learned so much about what CrossFit really is and how to properly preform the movements. But a huge shoutout to the coaches. Joe, Sarah, Greg, Kolin, and Cody were amazing. You could tell that they had a passion for CrossFit and wanted to share how CrossFit changed their lives to others. Thank you!
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Bridget Chow
July 21st, 2020 at 7:10 pm
Commented on: 200720
3 Strict Pull-ups
10 Ring Push-ups
20 Box Step Ups (20”)
7 + 20 reps
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Dave DeCoste
July 21st, 2020 at 7:06 pm
Commented on: 200720
10 rounds flat = 350 reps Rx
compare to was 302 reps
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Myles Lance
July 21st, 2020 at 3:47 pm
Commented on: 200720
5 rounds + 3 reps
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Erik Dresner
July 21st, 2020 at 3:37 pm
Commented on: 200720
5 supine rows from high parallettes
10 pushups (using 50# DBs for a slight deficit)
20 lunges with 2x20# DBs
14+11
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Antonio Larco
July 21st, 2020 at 2:55 pm
Commented on: 200720
11 + 15 Rx happy cause destroy last time by 2 rounds
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Shailan Patel
July 21st, 2020 at 2:30 pm
Commented on: Course Photos | July 13-19, 2020
What an awesome weekend! Matt and Nick took it to the next level by breaking us down and building us up in better coaches. Thank you to Ray and the crew at CF1904 for opening your home to us this weekend. #strongertogether #LevelUP #L2LIFE
(edited)
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Amy Lopez
July 21st, 2020 at 1:24 pm
Commented on: 200720
6+15
subbed strict pull ups for c2b pull ups
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Karina Findlay
July 21st, 2020 at 1:19 pm
Commented on: 200720
Subbed ring rows for C2B
8 rds + 17
(edited)
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Patrick Day
July 21st, 2020 at 12:05 pm
Commented on: 200720
12 rounds, but I only had an 18” box
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Amedeo Alessio Cerea
July 21st, 2020 at 8:18 am
Commented on: 200720
8 rounds Rx
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Steven Odom
July 21st, 2020 at 3:08 am
Commented on: 200720
Rx’ed
= 10 rounds + 28 reps
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Ruiqin Huang
July 21st, 2020 at 2:55 am
Commented on: 200720
RX
5+28
Tenosynovitis
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Seth Purkerson
July 21st, 2020 at 1:44 am
Commented on: 200720
4 rounds + 3 C2B, scaled, Ring push-ups done from knees and did lunges because I don't have a 30in box available.
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Catherine Tremblay
July 21st, 2020 at 12:36 am
Commented on: 200720
Banded pull up
push up on ring at an incline
step up rx
12 rounds + 20 reps
that was a good sweat
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Joe Conradi
July 21st, 2020 at 12:32 am
Commented on: 200720
Subbed dips for ring pushups.
21” bench step ups
13 rounds + 5 ctb + 6 dips
(edited)
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Michael Arko
July 21st, 2020 at 12:21 am
Commented on: 200720
Strict pull-ups (a few were C2B)
25” box
8 rounds + 12 reps
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NA
July 20th, 2020 at 11:59 pm
Commented on: 200720
AMRAP 20 Minutes
5 C2B Pull Ups
10 Ring Push Ups
20 Box Step Ups 28"
8 Rounds
280 Reps
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Mike Munsee
July 20th, 2020 at 11:23 pm
Commented on: 200720
M 49/6’/190
8 rnds.
Strict pull ups and push ups using parallettes.
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Michael Bishop
July 20th, 2020 at 11:12 pm
Commented on: 200720
8 rounds + 16 rx
Surprisingly awesome
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Kirk Elder
July 20th, 2020 at 11:12 pm
Commented on: 200720
Back after 15 years...took it easy.
3 rounds and stopped with 6 minutes to go.
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Jay Hubbard
July 20th, 2020 at 11:06 pm
Commented on: 200720
20 mins scaled:
• pull-ups rx
• TRX push-ups
• step ups rx
0.5-mile warm up
5 rounds
10 mins stretching cool down
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Tim Coleman
July 20th, 2020 at 9:59 pm
Commented on: 200720
10 rounds (Rx) barely
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Coastie Nick
July 20th, 2020 at 9:45 pm
Commented on: 200720
Rx'd 10 rds + 15 reps
Last effort was 9 rds + 18 reps
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Vicky Arterburn
July 20th, 2020 at 9:40 pm
Commented on: Course Photos | July 13-19, 2020
Thank you Kurtis and Rory. The 2 of you did an outstanding job presenting in the heat with masks on. You guys work well together!
Complete as many rounds as possible in 20 minutes of:
3 strict chest-to-bar pull-ups, blue rogue band
6 push-ups, on 50# Rogue DB
20 box step-ups ♂ 24-in. box
11+18
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Jim Rix
July 20th, 2020 at 3:42 pm
Commented on: 200720
Last week’s Grace. Results there.
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Steve Day
July 20th, 2020 at 3:30 pm
Commented on: 200720
9 rounds + 15 reps
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Jay Culver
July 20th, 2020 at 3:03 pm
Commented on: 200720
13 rounds
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Troy Bruun
July 20th, 2020 at 2:49 pm
Commented on: 200720
12 rd’s + 4 PR
5 Strict C2B
10 Ring Push-up
20 Box Step up (24”)
191213: 11rds + 15
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Maik David
July 20th, 2020 at 2:08 pm
Commented on: 200720
8 rds +1
5 ctb
10 ring pu
15 alt box step up 30“
43/185 abd very short legs 😄
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Rika Naruse
July 20th, 2020 at 2:07 pm
Commented on: 200720
5 rings-to-chest row
10 ring push-ups
20 box step-ups *24-in. box
7round
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Tripp Starling
July 20th, 2020 at 1:59 pm
Commented on: 200720
Did a Juan Acevedo scale from last time:
4 strict C2B
8 ring push ups
16 box step ups 24"
12 rounds + 4+8+6 (354 reps)
compare to same scale last December:
11 rounds + 4 C2B (312 reps)
Jackie:
5 ring rows
10 knee push ups
20 box step ups 16"
12+5 (425 reps), compare to was same scale 10+17 (367 reps)
(edited)
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Charles Meyers
July 20th, 2020 at 1:57 pm
Commented on: 200720
Complete as many rounds as possible in 20 minutes of:
5 strict chest-to-bar pull-ups (Band)
10 ring push-ups(RX)
20 box step-ups(26”)
6+5 rds
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Basem ElAdawy
July 20th, 2020 at 1:54 pm
Commented on: The GARD Principle
but I only want bigger guns :D
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Mike Andridge
July 20th, 2020 at 1:14 pm
Commented on: 200720
Women's rx
8 rnds plus 5 ctb
m/50/175
compare to was
with same scale
7 rnds plus 5/10/2 step ups
Good start to a Monday.
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Randy Crooker
July 20th, 2020 at 12:47 pm
Commented on: 200720
5 chest to bar pull-ups
10 hand release push-ups
20 box step ups 30”
8 rounds + 10 step ups
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John Clarke
July 20th, 2020 at 11:57 am
Commented on: 200720
Bah, did 15 step-ups instead of 20
5 Pullups
10 DB Pushups
15 step-up, 30"
13 rounds + 16 reps.
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Sam Meixell
July 20th, 2020 at 11:18 am
Commented on: 200720
6 rounds in 20 minutes of:
5 jumping chest-to-bar pull-ups
10 ring push-ups
20 box step-ups, 24"
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Coenraad Steyn
July 20th, 2020 at 9:04 am
Commented on: The GARD Principle
Very interesting and simple applicable article.
The application though is based mostly on CrossFit principles. I am a great CrossFit advocate and train (mostly) according to CrossFit principles. I have to defend the SAID principles though as the example right in the beginning of the article is a bit extreme, maybe intended so, to prove the point.
The general principle is not going to help the 400m athlete train to run his/her best 400m. Nor will it help the long distance runner to compete in a marathon. I think the SAID principle is there for the specialist athlete and sport scientists to develop programs for such athletes.
"Here is a new principle that complements SAID." This is perhaps the best part (quote) of the article. You need to understand and apply both principles to make your training most effective.
Good article to make you think and apply.
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Tyler Hass
July 21st, 2020 at 12:23 am
Hi Coenraad,
You understand correctly that both principles are complementary. The example of biceps curls is very much intended to provide a simple example. Could you improve curls through the GARD principle? A person doing pullups, rope climbs and rowing should improve their curls quite a bit. As these demands are all related (upper body pulling exercises), the adaptations would be mutually beneficial.
With regards to specialist athletes, I've seen first hand some examples of specialists who tried CrossFit. Within months they improved in their specialty. They likely strengthened weak links in the chain they didn't know were holding them back. I've also seen examples (in some of the same people) where they went overboard with CrossFit and neglected their specific training. Finding the right balance is tricky, because it can be a moving target depending on the condition and experience of the athlete, in-season vs off-season, as well as the sport they train for.
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Niall O'Reilly
July 20th, 2020 at 8:10 am
Commented on: 200720
4 step ups shy of 9 rounds.
8 rounds and 16 step ups.
Strict pull ups ( not chest to bar )
Hand release push ups
30” step ups
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David Geert Van Dijcke
July 20th, 2020 at 8:05 am
Commented on: 200720
8 rounds, normal pushups.
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JASON H
July 20th, 2020 at 7:19 am
Commented on: 200720
6 rounds
5 chest pull up
20 push ups
20 step ups
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Reza Dehghanzadehsuraki
July 20th, 2020 at 6:40 am
Commented on: 200720
WOD ANALYSIS
Coaching notes:
Modality: This exercise is a single modality that includes 3 movements from gymnastics modality.
Purpose: The training purpose is to improving the muscular endurance.
Scoring (round numbers): Athletes must do at least 6-7 rounds of this WOD. Advanced athletes can do it at least 8 rounds.
Scale method: Athletes must do each movement unbroken, at least for 3 first rounds.
Running a class: Trainers have ≈ 40 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): Muscular endurance and cardiorespiratory play the major role in this exercise.
Physiology (energy pathway): The aerobic system is the dominant energy pathway in this WOD.
Hats off to Todd, Teffy, and Chris for an amazing Level 2 coaches training experience at CrossFit Milk Dostrict in Orlando. These three exemplify why I choose CrossFit as my tribe. The level of training is some of the best I have ever experienced in any arena. Their knowledge, but more, their ability to unlock the fulness of your coaching potential is legit. I feel like 5 times a better coach by being under their wing for these two days. Thank you Todd, Teffy, and Chris! Thank you to my coaching peers who went through this with me. You are all amazing people who pour your heart and soul into transforming lives. Proud to be part of this amazing community with you!
(edited)
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Kyungtaek Kang
July 20th, 2020 at 3:13 am
Commented on: 200720
7R + 1
CFHIM - MAKING PEOPLE BETTER
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Sean Blesedell
July 20th, 2020 at 1:49 am
Commented on: Course Photos | July 13-19, 2020
Had a great weekend in Columbus, OH learning from some amazing trainers/coaches. Thank you Joe, Sarah, Kolin, Greg, and Cody very much for your instruction and coaching this weekend! Y’all did an amazing job and your knowledge of this sport and the movements used within it is incredible! To others out there thinking about taking these classes whether you wish to be a coach or just want to broaden your knowledge of CrossFit I highly recommend it.
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Gregory Kerschbaum
July 21st, 2020 at 4:21 pm
Thanks Sean! Great weekend!
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Jeffrey Howard
July 20th, 2020 at 1:26 am
Commented on: The GARD Principle
“The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.”
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Chris Sinagoga
July 20th, 2020 at 12:48 am
Commented on: 200720
Champions Club Scaling Notes
RANT
Nothing to rant about
WHAT ABOUT THE MOVEMENTS
Pull-up - pulling, overhead, strength over skill
Ring push-up - pushing, midrange, loss of connection/open chain
Step-up - squatting, unilateral loading, scaling an obstacle, big range of motion
WHAT ABOUT THE FORMAT
Check the PURPOSE from the scaling notes last time
TECHNIQUE SCALE
AMRAP in 10 minutes of:
5 kipping pull-ups
20-sec. ring hold in plank
20 box jumps (step-down)
CONSISTENCY SCALE
As is.
INTENSITY SCALE
Sub lunges (possible weighted) for step-ups and scale reps so all movements are unbroken.
MY STUFF
I did 12 minutes of this one as rx'd. Legs were pretty tired from yesterday. Turns out 20+ max height jumps with 180 lbs. is a workout, regardless if you finish the lift.
GENERAL FEAR LEVEL: 7
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Stephen Luther
July 20th, 2020 at 12:44 am
Commented on: The GARD Principle
Very well written with elegant content.
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Steven Thunander
July 20th, 2020 at 12:33 am
Commented on: 200720
Globo scale: Scale this to your equipment and abilities. If using a door gym and no rings/TRX do 5 strict pullups, 10 Hand release pushups, and 20 object/box/bench/chair stepups. Another option is to do 10 pistols per round if without a box.
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