남(m)/45/171cm/94kg/220523/
4 rounds for time of:
30 GHD sit-ups
30 hip extensions
100-ft. handstand walk=>2분 버티기
Post time to comments. /
40분간 실시/
2라운드+ 20초/
월요일 저녁와드

CFWUx2
33:37

14:55 4R of 15 K2E, 15 DL@55kg, 60' seal walk

@home, subbed, with 29# dumbbells:

1-minute plank
15 db rows
10 shoulder presses

15:53

subbed handstand taps x 100
27:06

15 KTEs
15 deadlifts, 50# dbs
5 wall walks

14:13

28:32
4 rounds
30 GHD situps
20 hip extensions
5 wall walks with 10s hold at top
100’ bear crawl

34:07 rx’d. This might be the most handstand walking I’ve done in a WOD. 10’ increments in garage. Only missed and had to finish 2 or 3 out of 40 walks. Found starting a walk every :30 was perfect in rounds 3 and 4. Rounds 1 and 2 unbroken on ghd and rounds 3 and 4 Took 1-2 short breaks. Situps really got the quads burning! 
Slight headache now...
Last time was around 21 minutes but with only 20/20/50’ per round. 

194/40/69”

24:35 sit ups, goodmorning (27kg), hsw

M/35/5'10"/190

Rx'd 20:06

Got through my GHDs a lot faster than I thought I would. Practice on these does wonders.

34:45. Scaled to 10 wall walks

35:00 rx 
shared ghd with friends and had fun with it.

26:49
Scaled/subbed to : 30 straight leg sit ups / 30 banded good mornings / 60 seconds arrested superman / 2 box “around the world” walks / 30 box alternating shifts & lifts

RX
23:22
Forearms are killing after doing the back roll to support practice with a band over the rings. Still, was able to get through. Fun gymnastic WOD.

35:11
30 lb weighted situps and hip extensions
5 wall walks + hold for 10 sec per rd

Dr. Eades, I find this topic particularly intriguing, notwithstanding Dr. Feinman's hesitations. It does not make sense that NAS could covertly circulate through the body without so much as a hormonal nod. I agree that more needs to be done, but in the mean time, I will choose to avoid NAS, just as I choose to avoid the sugar sweeteners. For if no good comes from the authentic molecule, what good can possibly come from its imposter? I  simply have no interest in training my body to crave and expect sweetness.
I'm looking forward to more of your postulations!

subbed 70 hand lifts each round supported by wall: 15:09

30 ghd sit ups
30 hip Ext
30 mt bear crawl
Time 21'06"

24:04 - Rx

No GHD, Sc 15 bench situps 15 an wheel, 30 bench back ext, 5 wall walks

26:40

Scaled, subbed:
Sit-ups & hip extensions on paralell bars
1st round: HS walk (4 steps is my current max)
2nd round 100 shouder taps
3rd-4th rounds bear walks
20:51
43/1.78m/77kg

3 rounds 20:50
30 GHD off bench
30 ext off bench
5 sec freestanding HS (or 5 attempts)
5 x wall walks w/5 sec hold
5 sec freestanding HS (or 5 attempts)
Floor was so sweaty after 3 rounds I couldn't do wall walks lol

27:30 RX

45:32 Rx 

19:04 Rx

I had to split handstand walks each round to 4x7,5m, because my gym is so short. Great workout though, my legs were glad that I have to walk on my hands after back extensions.

4 rounds:

30 hollow rocks
30 back extension
1 minute HS hold

17:10

No GHD! SU & Superman's! 30 of each & 100’ HSW! Every 50’ a break & turn around! 17:00

Thank you Dr. Eades. Great post. I wondered if those wearing a CHM see any spike with artificial sweeteners? That would be a clear indication that the body was having a similar response. Thanks, Em

23:30
1st 3 rounds Rx
4th round did half...15 ghdsu, 15 hip extensions, 50 foot hs walk
That was a lot of time upside down. I think I'm going to feel this tomorrow. 

Rachel: 4 rounds of 10 ab mat su, 10 hip extensions, 10 sec hs hold
9:30

4 rounds for time of:
30 GHD sit-ups
30 hip extensions
100-ft. handstand walk

33:00

Only did 50 hand stand hand lifts for the handstand walks

19:14

14:29

(Slowly getting back into it after meniscus surgery)

30 abmat straight leg sit-ups with 13lb          KB overhead
30 Good Morning with 13b KB behind head
100ft bear crawl slow pace 

M/36/165

Modified as follows:

30 two-count flutter kicks
30 back extensions 
50 ft handstand walk

22:40

32:30rx

these were the wods i used to skip in the early days, now I relish them.  I suppose because now I can finally do them.  10 yrs later

26:49 Rx
with a 40-m jog between the GHD in the garage and the HSW "station" (hallway in the house)
Fun WOD. All HSW in 10-ft segments
m/51/5'11"/200#

Subbed-appropriately
Filthy 50'ish
50 box step ups 24"
50 jumping pull ups
50 kbs 35#
50 wlking lunges
50 knee to chest
50 push press 45#
50 back ext
50 wb 20# to 9 1/2'
50 burpees--took me about 6 min :(
50 DU
31:25
m/50/175
This is a pr for me--with the least amount of scaling from previous years.  
15 degrees in the garage, wouldn't celebrate 50 any other way:)

Juan option 2 w/ hs walk
23:20

Rx’ed 
13:54 unbroken 

I had to adjust the GHD between sit-ups and extensions.  Pretty tight from the past few days of GHD’s in my workouts. 

Well this WOD found me out. Had to scale most of it.

GHD sit ups to parallel / back extension  Rx / seal walks 100ft

13mins 30s 

Scaled to
30-25-25-20 GHD sit-ups and hip extensions 
5 wall walks, 5 count pause at the top of the handstand 
27:36
That sucked. I’m gonna be dragging all day. 

57/5’8”/160

26:33 Rx

so I redid yesterdays WOD with CORRECT distances
19:51 with 20lb dumbbells, it didn't occur to me to kinda run on the farmer carry, so I feel like I could have gone much fast

Today:
21:51
No GHD at my gym, so I subbed butterfly situps and I can't handstand walk so I subbed a bear crawl. 

Had to readjust wodnand scale bc no GHD machine but had a hip extension one so did
4 RFT of
30 hip extensions
30 V-ups
100 ft HSW
37:45

100 wall-facing shoulder taps in place of 100’ handstand walk
31:29

Got the pukies from being upside down that long!

55 YOM 5’6” 218

scaled 4 Rounds
15 GDH Sit ups
15 GDH Back Extensions
50 Ft Bear Crawl

24:55.   First Time on a GDH Machine.  Achieved full range of motion for me

 

3 rounds in 26:39:
30 GHD sit-ups, 20 GHD hip extensions + 10 barbell good mornings, 10 wall walks with 10-second hold each rep.
That’s my first time doing GHD hip extensions and they wrecked me, so I stopped after 3 rounds of today’s workout.

24:50 scaled to 1min. HS-Hold other rx’d 

32' (10 wall wall 10" hsh each) 

Managed to get 3 rounds subbing wall walks. Felt closer to HSW than ever!

25:25 Rx (2:53 PR)

19:17
4 Rds
30 Incline sit-ups 
30 Good Mornings (45#)
10 Wall Walks

Compare to: 19:47 

Not only will the GHD sit-ups and hip extensions place a huge demand on the core musculature, but these movements will also increase the difficulty of the handstand walk to a large degree. I expect faster times to be close to 15-17 minutes and I think a good goal is to be done in under 20-25 minutes. Here are some scaling thoughts:

GHD Sit-ups- The volume of this movement is high. I take a very cautious approach with GHD sit-ups.  As a general guideline, I will have experienced athletes attempt this movement as prescribed if I’m confident that they will be able to handle the volume and they have a had recent exposure to the movement….this will be a rare instance today.  For experienced athletes that have not had recent exposure to the movement, I will most likely scale to a ½ range of motion GHD sit-up, where they lower their torso parallel to the floor. I may also have these athletes reduce the volume in half and perform the movement at the prescribed range of motion. For athletes that are new or de-conditioned, I will most likely modify the movement to a straight-leg abmat sit-up, where the finish position is achieved when the hands touch the toes. Beyond the movement modifications, most will still need a reduction in reps.

Hip Extensions: The overall volume is high and will be very difficult to achieve unbroken. I will have a lot of my experienced athletes attempt this movement as prescribed. For newer or de-conditioned athletes, I will reduce the reps per round. If I am limited on equipment, I will attempt to utilize another movement that is replicates the function of the hip extension (hip flexion/extension, static trunk, minimal knee flexion). I will use a barbell or banded good morning at a controlled speed, a light Romanian deadlift, or some other hinging dominant movement today.

Handstand walk- The volume of handstand walking is fairly high and the skill demand of this movement is high as well. Many of my athletes will need to modify the movement to maintain the stimulus. For athletes that have the capacity to handstand walk, but cannot achieve consistent 25ft efforts, I will have them reduce the distance or limit them to 6-7 attempts each round. Other options I will provide today are: handstand shoulder taps, “around the worlds” on a box, and plank shoulder taps. I will assign reps/distance on an individual basis that will allow for successful completion in 2-3 sets.

RX:26'37''.
https://youtu.be/Km54M9YdiXQ

Champions Club Scaling Notes

RANT
I absolutely bonked on this one. That probably hasn't happened since that Tabata thruster/rest in the bottom of the squat workout. I just could not do the handstand walks for the life of me, so I decided to do Ricky Reps in the middle of the first round. One of Carl Paoli's main principles of progression is changing orientation. Well, this workout takes us in about as many different orientations as possible. I am embarrassed to say I felt uncoordinated.

PURPOSE
Challenge midline stamina in as many different orientations as possible.

NEW TO CROSSFIT SCALE
AMRAP in 15 minutes of:
20 squats
:20 L-sit
:20 handstand hold

TRAINING SCALE
Sub squats for hip extensions, L-sits for GHD sit-ups, handstand holds for hs walks

PRACTICE SCALE
As is - use a spotter for handstand walks if needed, or walk from a pike position (hips move before arms)

GROUP SCALE
This is tricky for most because there is a lot of benefit from the coordination of these movements, but not a lot of gyms have enough GHDs to go around. I'd at least try and keep the handstand walks honest by doing teams of 3 with 4 stations: squat, L-sit, sit-up, handstand walk. Rotate through the first 3 exercises until everyone does time at each, then everyone on the hs walk at once - two people spotting and one person walking.

INJURY SCALE
Pick one shoulder-heavy movement and two static holds for the midline and make an AMRAP out of it.

WARMUP
Squat
Kip
Jump rope
Kb swing - core to extremity prep for GHD sit-up and hip extension
[insert thing you suck at]

GENERAL FEAR LEVEL: 4

Globo scale:  If you do not have a GHD or Roman chair sub either weighted abmat situps or incline board situps.  For the hip extensions a back extension device will work, otherwise sub in supermans and moderate to heavy banded good mornings.  A homemade GHD for situps can be made with a bench or exercise ball and dumbbells. If using a bench sit perpendicular on the bench with your feet under the dumbbells and do a situp until your head nearly hits the floor.   If possible elevate the bench with weight plates.  If that doesn't work sub as indicated above.   Also sub or scale back if you do not do GHD situps frequently.  For handstand walk if you need to measure the floor and do back and forths until you reach 100 feet.  If HS Walk is unfeasible do 10 wall walks per round, with a 10 second hs hold at the top. If that doesn't work or is banned by your Globo do 200ft bear crawls per round.  

Excellent post but I disagree that there is anything here. Your skepticism is on target but too restrained. A bunch of meaningless studies is not cause for timing up people pursuing somebody's obsession with "unnatural."  I'm also surprised that you reported relative risk which, in these kinds of studies, is universally accepted as grossly misleading. 

Also, these kinds of associations are two-tailed, that is, with the low odds ratios (and no experimental reason to thi,nk there is harm)  there is close to 50:50 chance of risk with NAS and low-NAS. (An OR of 1.5 is 60:40 odds). The people who got disease on low-NAS may have gotten sick BECAUSE they avoided NAS. How could that be? Well, those are the people who didn[t give up sugar. More generally, people may not know that they are insulin-resistant, but may be aware that they react poorly to sugar, possibly by gaining weight. They may be the people most susceptible, for genetic or other reasons, to diabetes. There may be a risk in NAS but there may also be a risk for people who are sugar-sensitive, in low-NAS. In my view, where we are on NAS is at 0. 

On the other hand, let me add to your interesting stories, one that is probably apocryphal (I can't remember where I heard it). Most of the NAS's have been discovered, like cyclamates, by accident. So, the product chemist brought a sample of his latest product -- glue or some industrial product -- to the supervisor who told him to test it. According to the legend, the supervisor had a Scottish accent and the chemist thought he said "taste it."

INTENDED STIMULUS
.
There is one clear intent today: make your core better. Violent closing of the hips, followed by an aggressive opening, followed by a movement that rewards stabilization of the whole body at the hip joint. Open, close, and hold. Yes, this is fucking gorgeous. Today we are looking for a significant number of reps on the GHD movements and long distance on the walk. However, keep in mind that capacity in these movements varies greatly from athlete to athlete. If you are used to the GHD, pick a number of sit-ups you think you could do with at most two breaks for the four rounds. Let the sit-ups determine the number of hip extensions. For the handstand walk, choose a distance you can complete with at most two breaks when fresh if you were to go for it. This workout is a long grind that will get pretty burny, and way more sweaty than you think. If you are not used to the GHD machine, or you don't have access to one, banded sit-ups or regular AbMat sit-ups are good options. A combination of an arrested superman with good mornings will be a great modification for the hip extensions if you need one. For the handstand walks, a mix of a horizontal traveling movement with a vertical shift and lifts drill would be the best way to go. In this one, commit to moving with intention.     

▶ OPTION 1
4 rounds for time of:
25 GHD sit-ups
25 hip extensions
75-ft. handstand walk

▶ OPTION 2
4 rounds for time of:
25 banded sit-ups
25 banded good mornings
50 seconds arrested superman
50-ft. handstand walk or 50-ft. seal walk + facing the wall shifts and lifts

▶ OPTION 3
4 rounds for time of:
25 AbMat Sit-ups
25 banded good mornings
25 seconds arrested superman
50-ft. bear walk with or without sliders
25 plank or box shifts and lifts per arm

▶ WOD PLAYLIST

GENERAL WARM-UP

2 rounds of:
15 PVC pass-throughs
15 hollow rocks
25-ft bear crawl forwards
25-ft bear crawl backwards
2-3 wall walks

SPECIFIC WARM-UP

Handstand walk + GHD sit-up
EMOM 8 minutes
Odd minute:

1. 1 wall walk + 15-second handstand hold
3. 1 wall walk + 10 alt. shoulder taps
5. 1 wall walk + 5-ft handstand walk (attempt)
7. 30-seconds of handstand walking practice

Even minute:
2. 30-seconds of sit-ups
4. 30-seconds of GHD hollow hold
6. 30-seconds of GHD sit-up to parallel
8. 30-seconds of GHD sit-ups

Hip extension
3 sets of 3 reps of each:
1/4 hip extension + hip extension to parallel + full range of motion hip extension

Practice round:
2 GHD sit-ups
2 hip extensions
5-ft handstand walk

Nice, on a GHD day, too.