5 rounds + 229m

RX

남(m)/47(Korean age 47 Western age 46)/171cm/92kg/220115/
Complete as many rounds as possible in 30 minutes of:
500-m row(1회당 3m)
3 rounds of Strict Cindy
1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.
Post rounds completed to comments./
3라운드+로잉 186m/
토요일 저녁와드

CFWUx2 sub 1 strict Cindy for pus/dips both rounds
5r

5+218M row RX
M/38/5’9”/195#

4 completed rounds 
+ 500 meter row and 1 round strict Cindy of round 5. 

5+124 Rx (did this the day it was programmed but score must not have been posted originally)

Ascevedo's option 2 - 40sdlhp for row and four rounds of 3 pull, 6 push ups, 9 squats. 4R in 24:36. Felt rough today.

4 rounds on the dot
No rower so subbed 50 SDHP

4 complete rounds plus 500m row and 1 round of strict Cindy. Shoulder width gymnastic pushups and supinated grip pull-ups. Unbroken pull-ups until the final 5 reps. Unbroken pushups as long as possible. Harder than anticipated. Tried to row close to my 5k pace but ended up at my half marathon pace by the end! Next time I might try to row a little easier, sacrifice 5 seconds on each row and rest less between gymnastics exercises. 

40/192/69”

5rds + 27x squats

5 rounds + 72m row rx

4 rounds rx 

The idea of insulin as an obesigenic hormone fits well with the ideas Gary Taubes outlined in Good Calories, Bad Calories. It's good to see convergence between thinkers.

4 rounds + row + 37 reps

4 rds +  row and 2 rds of Cindy + 5 PU in 3rd round in 5th round

4 rounds

Changed 500 m bike and ring push-up. Rest was the same

37 / Male / 179 cm / 85 kg /From South Korea
Rx'd : 5 Rounds + 413 m

Ran instead of row. 
Did 3 rounds plus run and 1 round of Cindy 

4+500row+3 pup (Rx) 

An interesting study that suggests that hyperinsulinemia could be the first defect in the metabolic cascade that culminates in type 2 diabetes can be found in the 1987 Hollenbeck and Reaven paper (Variations in Insulin-Stimulated Glucose Uptake in Healthy Individuals
with Normal Glucose Tolerance, J Clinical Endocrinology and Metabolism, Vol 64, No 6.) The researchers studied healthy, non-obese subjects with oral glucose tolerance tests and ensured that all were normal—i.e. they had a normal blood sugar response to the standard glucose load. They then tested them via an insulin clamp to determine glucose disposal, as a measure of insulin sensitivity, and sorted the population into quartiles of response with subjects in the lower quartile exhibiting minimal disposal of glucose (ie not being as responsive to insulin), the middle two quartiles each disposing of a bit more and yet more in response to insulin in a nice stair step, and the highest quartile being quite responsive and readily disposing of glucose. 


What this study demonstrates is that even in ‘normal’ individuals, the insulin response to a carb load varies widely, with about 25% of this apparently healthy population being pretty carb tolerant (meaning they can move glucose out of their blood with minimal insulin effort), about 25% being very carb intolerant (meaning it takes a fair amount of
insulin to get the glucose down) and the other 50% falling somewhere in
between. Or, put another way, 75% of the population exhibits a hyperinsulinemic response of at least some degree to a carb load. In other words, three-quarters of us could be viewed as relatively carb intolerance. 

Given that physiologic backdrop, it’s not surprising that the standard American diet promulgated since the 1980s (on little/no evidence that it would actually be beneficial) would reap the health outcomes we now see. Consuming a diet of 6 to 11 daily servings of bread and cereal grains (and other concentrated carb sources such as potatoes) would result in persistent hyperinsulinemia, with all its attendant metabolic consequences, in the 75% who over-respond to a carb load. And that's before you add the load of sugar-sweetened beverages many folks use to wash those 6 to 11 servings down.

Scaled to 3-6-9 Strict Cindy.
5 rounds + 200 m row

Got interrupted after 24 minutes.
I was in my fourth round, the rowing was done and I did 1 round of Cindy. I probably would have finished 4 rounds, not much more

M/35/5'10"/190

Rx'd 5 rounds + 400m row

First wod back after about four months of non-CF workouts.  Did regular Cindy of 9 rounds in 20 mins.  Long way to go to get back in CF shape.

15 minutes, and subbed 10 BPUs for row

10 rounds

5 rounds + a few meters

scaled down pull-ups and pushups to 3 and 7, respectively (to allow me to keep moving)

averaged around a 1:56 on the 500s

M/39/6’2”/207

Rx’d 
6 rds + 140m row

this looks super hard! Excited to try it

4 +500m + 2 pullups

As rxd
3 + 1rnd Cindy + 3 pull-ups 

6 rounds + 300 mt

5rds + Row + 46 reps

Rx 4 rounds + 350m/-/-

Mia: started on single Cindy then row (Sc 250m/box assist PU/knee PU/air sq)... 4 + 5/10/15/-m

As rx'd, 5 rounds + Row + 15 reps.

Back home after a scout ski trip, sleeping on the floor, long car ride. Just wanted something to get the blood flowing, go through some ranges of motion, and get me breathing hard. This did the trick. Rows were around 1:55, last one went postal and was closer to 1:50. Strict pull-ups mostly unbroken, some breaks and singles in later rounds. Push-ups unbroken about halfway, then 6-4; unbroken squats.

46m/5'10"/180

5 rounds. subbed 500m run for row

rx 5 rds +55m

5 rounds
Scaled/subbed to 400m run , then 3 rounds of 3 banded pull-ups / 6 hand release push-ups / 9 air squats
M / 40yo / 176cm / 72kg

35/195/5’9/M

Rx: 5+ 1 round of Cindy 

m/49/5'10"/240

Rx: 4 rounds + 358m

6 rounds  + 30 reps rx

4 rounds + 100m

41 / 6’0 / 200

subbed run 400m for rower
5 sets of banded pull ups then 4 sets or ring rows subbed for strict pull ups

Completed
3 full rounds + 4th run

3 Rounds + 135m in 20mins

This is a good article to increase awareness that being obese may not be due to bad eating but is also hormone related and reducing or eliminating the sugar and white carbohydrates can change hormonal levels and impact the obesity and pre diabetes quickly and adding in CrossFit training with this knowledge can literally save lives in our community we need to spread the word doing your WOD's is not enough you have to eat in a way to reset your hormones

Great article thanks for sharing with all of us 💪

No Rower! 
2 min. Of kettlebell swings! Every 30 seconds swapping either direction or swing. RUS Swing, 1-arm swing, alt. H2H swing, upper cuts, upper cuts with a lunge, around the body, bottoms up, circle 8, flips,...etc! Tried to do a different set of swings each time! H2H kettlebell juggling is more fun & allows you to swing longer without forming blisters. 5 rounds + 2 rounds of Cindy! All strict! Was aiming for 6 rounds, but had a globo gym PU bar that only lets you grip wide! I like my narrow (natural) PU grip better.

7 rounds minus about 8 squats 
green banded pull-ups 

Subbed 400m run

5 rounds + run + pull-ups + 5 push-ups 

First 3 rounds did one set of strict pull-ups and 2 sets kipping.  Did kipping pull-ups for all other rounds. 

4 rounds as rx'd + 1 rnd of cindy + 5 pullups and 10 pushups.

Rx 5 rounds+ 63 meters

Jackie 4 rounds + 500+5+7

4 rounds RX

Derek Eason
CrossFit Train 97333
Corvallis, Oregon


Rx   6 rounds + 6 push-ups

20 min
2 rounds

6 rounds + 214-m Rx
m/51/5'11"/200#

Subbed my standard 10cal elliptical per 250m row (20cal)
strict pull-ups
firm push-ups (not strict-to-ground)
prisoner squats

23 reps short of 6 full rounds
(5rds + 20 cal + 15 pull-ups + 22 push-ups + 30 squats)

4 rounds + 82 meters Rx

Rx
5 rounds + 500m row + 2 pullups

6rds + 500m + 31 reps RX

5 rounds + 500 meter row + 64 reps on strict Cindy 
Rx

5 + 2 rounds of strict Cindy. (subbed 500m skierg)

fun workout

Scaled to 3r of 500m row & 3r of Strict Cindy-ish
1r = 3x 10sec hang hold, toes on box
10 knee push-ups, off knuckles
15 squats, no momentum w/ arms crossed & hands on shoulders 
mandatory 10 sec pause if any ‘corkscrew’ motion was detected
40:02
Frustrating!..  but hoping this'll help kill non-dom side deficiencies & weak spots while recovering.

AMRAP 30mins:
2 min bike
3 Rds Cindy 

5 Rds + bike + 1 Rd Cindy (5+10+15)

Back from a glorious ski trip. And now, snap back to reality. This was brutal. Way worse than Cindy herself. 

5 rounds + 350m row

57/5’8”/160ish

Rx’ed 
6 rounds + 493m row

6 rounds + 0.04mi bike, scaled:
.45mi bike (found a fixie 😎)
Subbed toe touch squats (not full depth) otherwise RX
2.79 miles 
90 pullups
180 push-ups
270 toe-touch squats

Practiced handstand to warm-up and cooldown, plus a nice swim in cold water to cooldown

Still babying the injured knee, I have never missed squatting so much 😢

4 rounds + 500m row + 2 rounds Cindy.

All Rx except strict pull-ups were a combination of SPU and strict horizontal pronated grip ring rows.

RX 4 Rounds + 151m Row

4 RDS + 282 Meters Rx

Brutal.  Option 2, 4 full rounds plus 1/4 rounds of gymnastics plus 2 pullups

Rx 4rnds +
500m & 32 reps 

6 rounds + 467m

Kipped pull-ups 

4 rounds Rx

Question: The article is stating that both fats and proteins contain 9 cals of energy/gram. Where is that number coming from for proteins? All the research I could find points that number to be around 4 with carbohydrates.

Scaled 30' AMRAP
2 Min row
3 round of strict
5 pull up
6 walking lunge
7dip
Total 5 round

RX:6R.
https://youtu.be/exGIToL7N8I

RX
5R + 80m

Warm up for 200118:
GENERAL WARM-UP

With a partner, row 1000 meters
> Alternate 250-meter intervals. When "resting," do 5 squat therapy reps (3-sec down, 3-sec up) and a 10-second hollow hold.

SPECIFIC WARM-UP

Strict pull-up
30-second active bar hang
2 sets of 5 bottom-half pull-ups
30-second chip over bar hang
2 sets of 5 top-half pull-ups
2 sets of 1-3 strict pull-ups

Push-up
30-second high plank hold
1 set of 5 push-ups pausing at the bottom with chest off of the ground
5 push-ups

Practice round:
100-m row
2 strict pull-ups
3 push-ups
4 squats

Globo scale: depending on setup, either run 1.5 miles or row 3000m after  AMRAP 20 minutes of strict Cindy  (strict pullups, Hand Release Pushups, and prisoner squats).   This will allow you to hog a station without someone taking it.  If setup allows do as rxed.  Sub 400m runs for row today if doing as intended but without a rower.  

Champions Club Scaling Notes

RANT
Just a Workout. Ricky Reps on pull-ups as opposed to ring rows. We have been doing seated rope pull-ups as of late because they're easier to set up than rings and give a sense of actual reps instead of just hanging on for dear life. Might stick with these too. But yeah, Just a Workout.

PURPOSE
Strength and conditioning.

NEW TO CROSSFIT VERSION
As is

TRAINING SCALE
As is

PRACTICE SCALE
The word "strict" gets thrown around a lot these days. So I would say if you truly want to make it strict, then you need to have an element of midline stability consistent. In other words, your abs should be tired after one round.

GROUP SCALE
As is, run subbed for row. And Ricky Reps on pull-ups.

INJURY SCALE
Skip the row/run if you can't do it fast and just double down on the triplet. Pick 3 movements you can do strict and go at them for a half hour.

WARMUP
The first round of the workout

GENERAL FEAR LEVEL: 7

INTENDED STIMULUS
.
Yes, baby! This gorgeous workout is a 7K run for people that do not like to run. We have a basic mono-structural movement paired with the classic bodyweight CrossFit prescription. Forget about your Fran time and your muscle-ups. Master this workout and make sure you can carry some heavy loads quickly and far, and we can guarantee you your health will be in a good place. Keep in mind everything today is set up so that you can keep moving. Moreover,  everything is designed to help you keep up a good pace. This should not be a drag. If you have the strict gymnastics but they die soon,  consider adjusting the reps so that you can keep doing them at a healthy pace. Athletes that can confidently get six rounds or more should consider increasing the skill demands of the movements. No need to add weight, instead make you are challenging your shapes (our Option 1 is an example). Most athletes should aim to get around five rounds. Modify the distance in the rower if 500-m is going to take you longer than 2:30. This is an excellent workout to express your love for fitness. Move well, move efficiently, keep moving.


▶ OPTION 1 - Scale up!
Complete as many rounds as possible in 30 minutes of:  

500-m row 
3 sets of 
5 strict hollow body pull-ups
10 gymnastics push-ups
15 overhead squats with technique bar

▶ OPTION 2
Complete as many rounds as possible in 30 minutes of:  

400-m row 
4 sets of 
3 strict pull-ups
6 push-ups
9 squats

This option is great for athletes that will get stopped by the gymnastics movements. 

▶ OPTION 3
Complete as many rounds as possible in 30 minutes of:  

400-m row 
4 sets of 
3 box-assissted pull-ups
6 chest to plate push-ups*
9 squats

*stack a set of plates right under your athletes chest. Set it as low as possible while your athlete has awesome mechanics