CFWUx1
5r
Last 10 cals after buzzer

M 55, 170LBS 
RX'D 222 REPS 

 RND 1 2:11
 RND 2 2:39
 RND 3 2:54
 RND 4 2:55
 RND 5 2:25
 32 REPS 1:56

Rx: 6 rounds 3 reps 

This is an interesting point.  I never looked at it this way, but this is totally true and makes sense.  You have to be careful with specialist writing a guideline, the same way as if you go see a figure specialist for fitness his recommendation won't be to do CrossFit because it is out of his scope of knowledge and won't make money with it.  

I am looking forward to more in the future regarding MMT and it's practical application to cancer treatment. 

Complete as many rounds as possible in 15 minutes of:

19 plate squats (10-kg.)
19 rows (20-kg.)

ROUNDS: 7

6R 21r. 19 wb with 9kg rice bag. 19 SDLHP with two 10kg kbs.

subbed 20# db thrusters for shots, and pull-ups for row

4 1/2 rounds

As rx’d 
6 founds

229 rx paced for 6 rounds and pushed the last round hard to finish and get 1 wallball on the buzzer. Ouch. All breathing. Muscles felt fine. Probably should’ve done this in the morning or not had beers at lunch! 

7+10 rx 

7 rds plus 11 wall-balls

7 rds + 19 wall balls in the 8th

152 reps 4 rounds 

7 rounds + 4 WB

Wall ball shots - 8 lbs
19 calorie row

8 kg Wall Balls 
7 rounds 
266

235reps Rx

WOOOOOO! LET'S GO! .....This hurt.

M/33/5'10"/185#

310 Reps RX

(8 Rounds + 6 WB)

RX
301 Reps

3 rounds + 19 wall shots and 10 cal row. 9 mark with 10 lb ball

3 rounds + 19 wall shots and 10 cal row. 9 mark with 10 lb ball

219 reps rx 

210 reps RX
Completed 2/25/2019
M / 39 / 6' / 194lbs. 

267, RX.  Shout out to Not the Norm CrossFit for hosting my drop-in.  Done Monday February 25th.

a little late...tried to complete before deadline...too many items went wrong...

did it today  54 Y/O/M  Scaled    266 reps

5 rounds + 8 reps (198)

300 reps

249 - I lost so much time on the row transition. Downside of filming yourself and having to reset the rower each round. 

AVG WB interval 0:52.0 / Best 0:38.0 / Worst 1:01.0
AVG Row interval 1:27.0 / Best 1:11.0 / Worst 1:38.0

7 rounds plus 6 rx

269 on the first go. 295 today on the retest. 300 was the goal so I’m a little annoyed. 

6+20

5 full rounds.

Had a decent walk between wall and rower.

228 rx

6+12 rx
240 Reps

226 Rx

188 reps but used 24lb medball instead of 20lb.  Can I "upscale"? :)

Better late than never... 6rds & 8 reps = 236 reps!

RX’d 4 Rounds + 12 Wall Balls: 164 reps 

266rx

162. 4 + 10. Didn’t have space for wall ball so did thrusters with a 20kg plate

247 rx

176 RX
Back restricted me on the row. 

Completed this super early, actually normal for me, about 5 am. Did a decent amount of warm up and stretching. Was super stiff and sore from last few days of workouts. 
Got good sleep.
Completed 5 rounds and 19 WB and 5 extra cals. In 15 minutes for a total of 214. 
Great workout. 
I think this is definitely a tall person WOD but fine with me. It’s a good test of your engine. All rowing was not too bad. I was focusing on my posterior chain and pulling with the back a bit as I wanted my quads and shoulders for the WBs. 
For a small 45 year old man I felt I did fine.
As Rx.
Great workout for your lungs.. or it was for mine.
Liked the push pull type couplet. Nice mixer. 15s would have allowed me to go unbroken for all but after 2 rounds I was sticking with 13+6 for WBs. Did not restmuch at all between stations and between 13 and remaining 6. 
Both of these movements are not my best but just wanted to keep on plodding through at about the same pace. Will do again later and try to complete 6 rounds. I’m sure I can do that. 

6+33

M/41/185/5'10"

285 RX

RX - 5 rounds, 190 reps. Going to give it another go in a couple of days. Awesome workout!

288 7+22. Unbroken and nailed the cal row each time.  2019 already?

252 Rx'd

4+22 : paced way to slow early. Doing it again soon 

As RX’d:

6 Rounds + 7 cals = 235 reps

40 / 6’0 / 197

Rx’d
272 reps

7rds rx

Rx 4rds +33

233 Rx including a 20m run between wall ball and rower (couldn’t move rower!)

274 rx’d 

6 rounds, warming up for competiton round

7 rounds rx
Ball 25 lbs

5 rounds and 💀

7 Rounds in a very strict pace. Great

M/56/6'2"/179
6 rounds + 5 WB = 233 reps

7 rds + 2 wall balls Rx’d

5’8” / 162 lb / 20 / M

Subbed Wall Ball Shots for 25lb Dumbbell Thrusters
5 rd plus 19 Thrusters and 13 Cals
222 reps

5 full rounds RX plus 2 wallballs 

254 reps
M/40/5’8”/163
Loved the workout, but miss the hype around the open this year. Also, kind of miss Dave doing the announcements.

234 RX

6 rounds + 32 reps (260 total)
ouch
m/50/5'11"/195#

5-5-5-5-5 power cleans
125-130-135-135-135(4)

Then 19.1
5 rounds even.  That sucked

M/25/5'9"/160

245 reps
6 rounds plus 17 wall balls

M/31/5'9/175

7 rounds + 8 = 274 Rx

6 rounds + 9 wall ball shots (237 total reps)(14lb ball)

D
4 rounds plus 11 shots  (163 reps)(6 pound ball)

10kg wall ball 

5 + 33 = 223

6 rounds + 19 reps

44/M/230
6 rounds plus 16.  15 lbs thruster in lieu of wall balls.  rower dsmper on 6.

269 reps. First workout since last Saturday as I was sick all week. Definitely re-doing on Monday. 19 was just the perfect amount of reps to not be too many but just enough to hate your life and wish for the next movement. 

4rd + 19’wall ball and 4 cal row. Rx

Judged by non-affiliate person 
5rds plus 19wb and 7cals 
216reps total RX 

6 round + 16 💪

oh man ^^ ! 7 rounds 3 wallballs

263 Reps total. 6 Rounds + 35 Reps. RX. Was a great workout. Simple, yet tough.

Rowing Stats:
- 1100-1200ish on the Cals/hr
- Averaged 23 Strokes/Min
 - Averaged :57-1:06 for each set

Wall Ball Stats:
- Broke every set in some form or fashion 7/7/5, 7/6/6, or 10/9.
- Went unbroken on the last set.

RX 244 total reps! 6 rounds and 16 reps.

M45/74"/195
RX=305, 8Rds +1WB

RX=305, 8rds +1WB

6 + 21 rxd

212reps rxd. (That = 5 rnds plus 2 cal row)
Performed at University of Nevada, Reno CrossFit! 

7 + 2WB

219 reps rx

No wall ball. Sub Bar (45lb.) thrusters and rows 

5 rounds.... 

Rx - 6 rounds + 19 wb + 11 calories (258)

Rougher than it looked good on paper!

Rx 225, 3 cal short of 6 rounds. Thanks Paul for the help!

6+11 RX 

171 rx

228 Reps / 6 rounds RX

12 lb. Ball.

4 rounds + 19 wall balls.

7 complete rounds plus 19 wall balls
Rx'd

282rx

203 reps RX

6 rd + 9

172 rx
m/49/175

I did rounds of 25 wall balls and 25 cal rows, 
Gym had 5kg as heaviest wall ball 
4 rounds done ✅ 26 cal on last row

212 reps Rx

6rds

319 or 8 Rounds + 15 Wall Balls

Rx'd. M/5'11"/190

I had to scale wallballs to Thrusters 2x20lb kettlebells:

9 rounds of Rows
0 thrusters

30 male, 5/10, 221lbs

As rx’d, 6 rounds + 16 cal row (263 total reps).

Tough.  Backed off the rows just a touch to try to go unbroken on the wall balls.  The plan mostly worked.  Rows started around 1200-1300 cal/hr, but in later rounds I was more around 1150.  Never dropped the ball, but I had to rest with it in rack (!) for a couple reps in the later rounds.  Last round of row, had about 30 seconds left, went full send but came up a few calories shy of completing.  Cals reached 1800+ that last round!

45m/5'10"/180

M/6’3/208lb

7 rounds - 19 wallball + 19 cal row

I was averaging a cal per row, it is nice having long arms

M/44/6'2"/185#

Rx'd 
7 rds even 266 reps total...went unbroken finished 7 rd with 3 secs to spare

7 Rds + 19 Wall Balls + 7 cals \ 292 reps

Only have 10# ball. 

Not a great WOD with an upset stomach & slight headache but got it done! And I Kept doing 20 wall balls, I guess my mind likes even numbers. 

232

6 full rounds + 19 wall balls + 9 cals on the row. RXed. Really good workout.

Small apartment living room home gym: sub 15# db thrusters, 12 burpees: 6 rounds + 12 thrusters.

No rower....used airdyne bike

Score: 253

M/6-3/217lbs

6 rds, the 7th round not completed, partial was19 wb + 10 cal row

No rower so subbed with 19 SDHP with 22 kg.
6 rds + 15 WB

Rx’d 6 rounds +10 WB (238 reps)

6 rounds + 13 Wall Balls | 241 reps | Rx'd

57 / 167

4 rounds plus WBS in the 5th. Total reps of 171. It was terrible. I felt terrible. Sometimes you're the windshield and sometimes you're the bug.

7 round and 6 wb shoot = 272 reps

270 rx (7+4)

Globo Scale:

AMRAP 15:

19 wall balls - 14lbs to 8 feet
19 cal row

7+15

306
or 
8 rounds + 2 wall Balls
RXd

Scale: 5r = 190 reps in 14 minutes

Dont have rower how many sdhp can I do to convert calories for row

6rds 19 thrusters 
Subbed 20#db thrusters for wb

6+10. No rower, subbed 2 sdlhp/cal (38/round). 233 reps total.

I forgot to say, I put Burpees in for the Roe 🙄

228 reps RX at Refine CrossFit

Open!!!

This is going to be a great WOD but most lackluster Open announcement to date!

6 rounds. 

36m/69”/150#
Rx 7 rds + 19 reps (285 total)

36m/69”/150#
Rx 7 rds + 19 reps (285 total)

36m/69”/150#
Rx 7 rds + 19 reps (285 total)

6+7 WB. Butt kicked...

5 rounds complete
19 wall ball 6 Cal row last round 

285
Masters 60+
Dress rehearsal 

M/59/6’2”/230

7 round and 8 wb shoot = 274 reps 

6rds + 5WBs workout is very deceiving. Brutal but a great workout!

205 reps RX

228 Rx (6 rounds)
M34/178cm/78kg

Did Burpees instead of Row (No Rower) Big Mistake, Died after 5 1/2 Rounds 🤣🤣

7 + 5.  Ow

misread started with rowing
6rds and 11 cal.

6

1st time ever in an offical box (got in contact for the opens):

Rx 5rds + 19 wb and 10 cal = 219 reps

Contact with box was great, thanks CrossFit TST311, great community alltogether. (there are 3 boxes in town, I contacted all of them and all have replyed in just a day)

Love it!

Subbed 16lbs DB Thrusters and 19 calories on my elliptical Level 12
5 rounds + 12 DB thrusters

M24/170cm/56kg
RX 225 reps, 5 rounds + 16cals

285 reps 7 rounds and all wall balls. 

5 rounds + 24 Reps

258 reps. 20lb ball, but my wall ball target is 9’. 

225 reps (RX)
6kg Wall Ball

Subbed:
10kg dumbell thrusters
Burpees
4 rounds+34 reps

I know this is for the open I’m just doing it on my own did it at a local fitness place no wall ball shots but body squats and rowing did 6.5 rounds.  Great work out!!!

4+19. 171 Reps

4 rounds plus 8 bar thrusters as wall ball sub

263 repes(6 rounds+35 repes)
RX

226 Rx at my local affiliate. Happy Open!

6r+15 reps.... total 243.. doesn’t sound like a hard workout untill you get really into it🤮🤢...hate it. But it is effective💪 keep on keepin ladies and gentlemen!

247 Rx
M/43/5’6”/146

267 Reps.  7 rounds plus 1 WallBall....great Workout!  Simple but effective workout that employs push, pull and squat!  What more can you ask for!  

Scale:6r and 14 reps= 242 reps

7R + 6 reps

only have 14-lb ball; 4 rounds 19 shots and 10-cal row, M/54/5'8"/165#

6 rounds in 15:57

Ioannidis’s initial comment highlights just how significant guidelines are:

“Guidelines and other statements from professional societies have become increasingly influential. These documents shape how disease should be prevented and treated and what should come within the remit of medical care. Changes in definition of illness can easily increase overnight by millions the number of people who deserve specialist care.”

Unfortunately, as Ioannidis points out, this can form its own vicious cycle. A guideline group is formed that reflects a particular view of the literature, enhancing both the profile of that view AND of those on the group. The group members become more prominent and more influential overnight, and so these views are further substantiated through their subsequent work. Subsequent guidelines then often reflect similar views, and seem justified in doing so given their prominence and acceptance. From a few steps back, they look less like a mechanism to record a consensus and more like a mechanism to force one, a tool for a small sample of the research population to define right and wrong for the entirety. 

The Nutrition Coalition recently outlined this sort of behavior in the committee behind the 2015 Dietary Guidelines:
https://www.nutritioncoalition.us/news/2018/10/17/lesson-for-the-next-dietary-guidelines-committee-we-need-a-diversity-of-opinion

While that committee may represent the most prominent views in nutrition, these views, and the reputation of those members, rests on previous guidelines that have come to similar conclusions, often with similar members. And so the vicious cycle continues, predictably suppressing alternative viewpoints until they become impossible to ignore.

(They can also elevate some views based on light evidence. The shift in heart health guidelines toward a Mediterranean diet may reflect the prominence of Harvard researchers on the committees as much as the evidence - particularly given recent scrutiny of PREDIMED.)

Seyfried presents a testable hypothesis. If, as Seyfried argues, mitochondrial defects are the primary cause of cancer and the primary factor driving their growth, this would suggest specific interventions may be effective in preventing or slowing the growth of cancer. His press-pulse model (described in detail in citation 55, and explored more theoretically in citation 63) is a reasonable place to start. They’re worth reading directly. Simplistically, the metabolic theory of cancer and the observations surrounding it argue suppression of both glucose and glutamine can slow or reverse cancer progression. We can chronically lower glucose in most people through a ketogenic diet; we can’t chronically lower glutamine, but we can do it acutely. Thus the former is the press, the latter is the pulse, and the combined therapy (more complex than what I’ve outlined here) is designed to maximize stress on the tumor without harming the rest of the body.

For its theoretical promise, this model lacks hard data (at least that I’m aware of) to demonstrate its practical effectiveness - and so especially in the world of cancer research, it must be viewed with reservation. But I would love to see a rigorous test of the press-pulse model to understand its potential.

It’s worth noting there is an additional way cancer’s metabolism may be exploited - as a means to increase the effectiveness of existing therapies. Mukherjee, Cantley et al explored this last year, demonstrating a particular class of cancer medications was more efficacious in the context of insulin suppression (link below). This research is also very preliminary, but may represent a more immediate path to apply these principles, especially if insulin and glucose can be safely suppressed through diet during adjuvant therapy.

https://www.nature.com/articles/s41586-018-0343-4

The question is whether these theories will be able to secure the funding and resources to be explored further. I would hope that, even just as a hedge against the current prevailing theories, that allocation could be justified.

Champions Club Scaling Notes:

STIMULUS: 
Oh no. Oh God no. Why? Why can't this just be over after 8 minutes? Please!? Just change it for me please! I mean, yeah I can just lean against the medball or sit on the rower for the last 7 minutes, but I'll feel like a total pansy. I can always go one more wallball or row a little harder if I really wanted to. This... this is just going to be no fun.

GROUP
Welp, now that my hissy fit is done, I suppose I'll provide something that could pass as mildly helpful. Assuming you're just doing this as part of your normal daily WODs like we are and not as part of the Open, burpee sub for rowing seems like a good go-to here. But I'd try something like 8 per round - a number that's juuuuust enough to make you dread doing them, but also make you feel guilty if you go slowly, especially in the later rounds. I'd also sub those over a short run because it's too easy to treat that 100m "sprint" like not quite a sprint. If wall space is limited, then try partnering up people and see if partner 1 can finish around 11 (or whatever number) burpees before partner 2 does 19 wallballs. Repeat until they decide they've had enough (probably around 4-5 rounds).

WARMUP
Squat - obviously
Hip extension - flat back for rowing
Kb swing - core to extremity timing for wallball
L-sit - because Coach says so (and we've been seeing some good stuff, more on that soon)
Kipping pull-up - to make sure you still got them

KEY MATCHUP - the rowing vs. the wallballs. or the wallballs vs. the rowing. Whichever one.

SCALING THIS WELL WILL CAUSE ME TO: not stop the entire time, and also not ever want to see this horrible thing come up again.

GENERAL FEAR LEVEL: 9. Not Fight Gone Bad is about the best thing you can say here.

GENERAL EMASCULATING LEVEL: 8. You should never be ashamed of getting murderbombed on the As Bad As You Want Them To Be workouts.

Love it HQ, though I do have one question: why are these regularly referred to as "workouts" on the CF-Games site as well as during the CF-games? Given the CF-games is the sport of fitness, it feels more fitting to call them "events" rather than "workouts". The term 'workout' seems relevant in a training context, but in competition, its a competition 'event'. For example there are no workouts in the Olympic games, only Olympic events. Its a mild semantic point but just thought I would throw it out there. 

Love your work CF. Looking forward to the games this year! 

Tall People, this is our time to shine!  

No rower, subbing burpees for Cals 

So excited to crank this workout out tomorrow!!!!

Globo Scale:  Today is the day to register for the Open and to find your local affiliate (map.crossfit.com).  Reach out to them and make arrangements to drop in for the Open workouts.  For those of you who do have equipment to do this (as well as a high enough wall), this one is fairly easily filmed and executed.  Make sure you read the standards at games.crossfit.com for movement execution and filming standards, and watch the announcement youtube videos.  


Now for those of you who can't do this workout for the Open due to life events (eg military deployment, on a cruise ship without a wallball or medicine ball, or other travel that makes an affiliate or properly equipped gym inaccessible), the sub is AMRAP 15 19 dumbbell thrusters 20/15 lbs, 19 cal row/15 cal bike/250 m run (track or treadmill).  Obviously this does not count for an Open score, but go as hard as possible to mimic the effect. 

Love it!