남(m)/46/171cm/98kg/221221/
3 rounds for time of:
50-m lunge in AFSAP
1 burpee per lunge step taken
Post time to comments./
오늘기록: 40분(워킹런지 50보씩 해서 버피 50회씩 실시함)/
최고기록(남/45/171cm/92kg/211223) 32분57초(워킹런지 46보 그래서 버피 46회)/
수요일 저녁와드

CFWUx2
8:03
16 burpees per round

15:43 with 10kg kbs on lunges for dad. 40.40.40.
Prev. 16:20 with 10kg kbs on lunges for JC 40.40.40

outside, subbed sets of 20 burpees

10:35 (last time 12:32!)

16:03 Rx'd

36,36,35 burpees 

17:15
Rx’d

15:48 rx
PR but only because of longer lunges: 37-35-35 (last time 40-40-40) 


184/41/69”

23:42

now: 9:40
previous: 12:54
impressive!!!!
thanks crossfit.com

20:04 Rx’d

10:53 RXd with 25ft. Increments... note to self and others... don’t focus on the speed of the lunge but the length. You can lunge much further than you think!!!!

39 burpees
36
33

10:28

36, 32, 32

crushed by my 7 year old (~8 min) and tied my 9 year old.

M/34/6'/175#

36/36/36 
11:06 RX

11:07 - Rx (Golf Course) 
35-35-35

191225 - 9:33 - Rx (Track)
29-28-28

16:26 rx 
40-41-40

13:53 120 lunges 120 burpees 

M/31/6'0/190

11:00ish.

Not sure if I did this right after reading comments.  I alternated 1 lunge for 1 burpee.  Not a bunch of lunges then a bunch of burpees.  This was hard..  Particularly on the shoulders. 

Love this write up!!! 

I will at to Brian's info:
When an older person is injured from falling, the difficulties of daily living increase by 166%, heart problems increase 46% and depression 58%, according to a report, “The Shock of Falling Among Older Americans,” distributed by the National Bureau of Economic Research, which looked at the University of Michigan’s Health and Retirement Study and the Consumer Product Safety Commission’s nonfatal injury data. The probability of heart disease, a stroke or psychological problems also increases. https://www.marketwatch.com/story/bob-barker-is-one-of-millions-of-older-americans-who-fall-but-hes-lucky-2017-06-19

M/42/6’3”/215

15:39
114 Burpees

15:52, rx (45/44/44)
Compared to
19:00, rx (49/44/44), i defintely went harder on the burpees this time!

M/36/6’/85kgs
38-38-36 11:27rx

55 YOM 5’6” 210

3 rounds for time

42 walking lunges Approx 50m
42 Burpies

22:58

17:20

39/round

m/39/6’2”/210

M/64

40/40/35 - 25:43

Rx’ed
12:21
47/44/42

Putzed around with
pwr snatch
pwer clean
DL
BS
then
scaled to
3 rnds
40 lunges steps
30 burpee
17:39
m/50/175

14:52
40/42/43 lunges/burpees per round

19:50

44,42,42 burpees per each round 

17:16

3 Rounds in 7:24 of
14 Alternating Lunges
14 Burpees

11:28 rx’d 
35 Burpees each round 

43-42-43 steps, walking indoors
20:55
43/1.78m/77kg

5x3 Bench @ 75kg

As RXd 19’00”
55/52/53

great WOD👍

Holy crap, legs and lungs are on fire!

M/42/5’10”/195
15:01Rx
38/35/34

15:52 Rx 32. 32.32.

Rx’d
16:34

Last time was 18:53

Rx, 20:34...
12/25/19 was 23:55 and I did 40/40/40

Measured it out...45/44/42 today

Kalea: 19:20 Sc to 2 rounds 1/0.5 (40/20, 43/20)

Rx

1-38
2-41
3-37

3:47 PR from December 2019! 

18:03 Rx 

16:04
Did 44 lunges/burpees per round

Rx
45/45/45
14:15

Jackie
option 1
30/30/30
16:01

Oh my... I’m about to die! First workout back... about 50 mts lunges 31 32 31 Burpees killed me!!!! 😵 26:30

Fitness will deliver us Health in the form of a hedge against those things Chronic, but even when Luck is not on our side; statistics support the notion that fitness will also provide us armor against those things Kinetic, Genetic, Toxic, or Microbic. Microbic being the topic of current events.

Agreed! Great timing and been a while for me too. Quick question:

What are the "positron-emission-tomography-positive" cancers? Or maybe a better question would be, which ones does Coach think would not eventually fall under metabolic disease?

14:10 Rx (38-38-39 lunges/burpees)
191225 was 15:57 (40-40-40) - a bit surprised today was an improvement
m/51/5'11"/200#

14:53 Rx 

Compare to 12/25/19: 15:47 Rx

Great article. An ex-PE Teacher, now military, I understand and have seen first hand the lack of understanding of fitness, nutrition, and health from the general population in the UK. We are getting better, but why do we seem to be so late to the game. 

I can't believe it has taken 15 years of going to a range of different gyms and trying different diets to finally get into CrossFit. I wish there was one more local to me (40mins drive to each - York or Harrogate) so I'm now going to be saving to set up an affiliate one day in my town!

New to the terminology

What's AFSAP stand for? 

17:50
38-37-36

I’ll save this for next week, when I’m away from my garage gym. 

10-10-10-10-10 back squats
165-185-185-185-165#

Probably closer to 40m (didn’t measure) in 12:30. That was evil! 

19:33 RX
43,42,40 burpees
Short legs suck!

It has been a while since I've read this. I found it very timely and appropriate. "What CrossFit trainers are providing is non-medical health care. " 100% truth.

M/45/6'2"/185#

Rx'd 
13:56
(36,35,35)

Compare to was
Rx'd 
14:26
(37,36,35)

It is amazing how many things come back to some very simple steps...eat the proper foods in the proper amounts.

36-35-34, 16'59". First time.

13:04

For Games athletes the burpee is a staple. For seniors it's practicing a controlled descent to prone and the nearly as important return to standing. The old refrain of "Help I've fallen, and I can't get up!" from the Life Alert company television adds in the '80's may have amused some of us, but the underlying reality of falling and not being able to get back up represents a two-headed lethal monster of hip fracture and rhabdomyolysis for the elderly and marginally ambulatory. 

https://www.youtube.com/watch?v=v1WMQYd6IwE&t=

I mention Games athletes and seniors and specifically and deliberately left out the middle - the bulk of us who are quite fit but not Games athletes. I am not a fan of the burpee for the vast middle because my clinical practice was marked by occasional lower back tweak in people fit but not very flexible. The problem, I believe, is a high-impact landing in a squat with lumbar spine in full flexion. It's happened several times with people with regular issues with sciatica and low back problems and way less frequently but more alarmingly in a few people with no history of back issues. That got me to abandon it for all but my fire-breathers and seniors. 

Teaching seniors to slowly, carefully, go to ground and then work back up to their feet increases the marginal capacity for exactly that. The training effect, I cannot help but believe, would benefit someone with limited balance and strength all perhaps exacerbated by health or drug complication that produces vertigo where the risk of falling is historically enormous.  

In our "CrossFit Underserved" gym/lab in Santa Cruz we have seen people who last went to ground a decade ago where paramedics had to put them back on the couch recover that capacity to willingly go to ground and then stand right back up. In several cases this happened with concomitant weight loss in excess of 100 pounds, but don't think this problem isn't common with the frail and underweight. 

I'll leave it to someone else to share some links and info here regarding the costs and consequences of seniors falling.  Especially alarming are the underlying realities of hip fracture. It's often deadly. 

It's a problem in our aging population and nobody seems to be doing anything about it. We are!!!

16:26
36-36-36 - ASFAP, slow, and steady each step; mostly held steady on burpees. 

I did this indoors and, due to space constraints, I think my measurement was a little bit short, maybe like 48m-48.5m. I'll take the effort and the work.

11:38.
2:04 faster than last time. Also 7 fewer total burpees.

36 lunges each round (sometimes being 6’3” is an asset).

15:10 Rx 40, 40, 40
compare to was 17:27 

Ah, the ‘freshman 15’, it’s the seemingly harmless ‘party fun’ that accumulates around the mid-section for 20 million college students. Harmless is the keyword here, or at least in the eyes of the afflicted, as is the oft undetected (or ignored) slight increase in blood pressure, glucose, and triglycerides. These small changes in the body have been shrugged off for generations as just “part of getting older”, when in reality this is the beginning of the pathology that writes the great story of our time...heart disease (and much more). And it all began with insulin.

Many now understand the toxicity of glucose, but many however do not know about the toxicity of insulin itself. The dangers of insulin resistance <> hyperinsulinemia are the equal risk they pose to those with normal glucose tolerance, impaired glucose tolerance, and diabetic glucose tolerance. Having normal glucose tolerance (“not diabetic”) seems to offer little more protection than diabetic glucose tolerance from pathology: endothelial dysfunction > to wide spread vascular pathology > to the inevitable angiopathy (in the smallest to the largest vessels.) 

The scariest part to me is that what used to be the freshman (in college) 15, turned into the junior (in high school) 15, and now seems to be on its way to the 5th grade 15.

https://www.youtube.com/watch?v=VrLWPuXbvLM

13:31 Rx 
compare to was 16:31
42 lunges/burpees per round

11:58

191225 - 13:52

11:40 RX Second WOD of morning, Helen was first.

Amazing. More power to CrossFit.

Scaled to .5 burpee per lunge 
3 RFT
42 lunges
21 burpees
13.56 min
42 yom/1.8m/232lbs
😅👍...great wod

Fortunately, muscle contraction is a powerful signal to stimulate glucose uptake, completely independent of the insulin mechanism. This means that patients with T1D and T2D have an alternative mechanism for glycemic regulation even with a faulty insulin-mediated glucose disposal system, whether that's due to a lack of insulin production (T1D), insulin resistance (impaired glucose tolerance/early T2D), or both (advanced T2D). And the effects are rapid; studies show that even a single exercise session can confer glycemic benefit. Seems like the greater the muscle mass involved, and the higher the power output (intensity), the better. Hmm. 

Great review article! Very solid evidence for CrossFit's longstanding position on hyperglycemia and insulin resistance as the major pathologic mechanism underlying chronic disease. Mainstream medical science divides and partitions the pathologies into distinct categories: muscle insulin resistance is one, and then there's also pancreatic beta cell dysfunction, excess hepatic glucose output, adipose inflammation, kidney disease, endothelial dysfunction, hypertension, erectile dysfunction, coronary heart disease, etc. There is an argument to be made that these are all symptoms of one underlying, unifying condition: insulin resistance, acquired through poor lifestyle habits, i.e. excess food intake (primarily sugar consumption), worsened by lack of exercise. 

Oh dear. 150m is about 17x the width of my house. I went outside and did 17 rounds of 9 lunges and 9 burpees in 30:23. 

I really need to mow my lawn. 

20191225:10'25''.
Today,RX:10'03''.
https://youtu.be/AX6yg_AI8nA

Globo scale: if actually at a  garage gym or somewhere with room outside you can do it as rxed.  Split up the 50m to fit your space.  If at home today and couped up inside, or in a small garage do 3 rounds of 50 stationary lunges and 50 burpees.  Also, if you don't feel like measuring or don't have the capability to measure, do 3 rounds of 50 walking lunges and 50 burpees.

So it’s lunges first and then burpees? Or is it Lunge step and then burpee after each one?

▶ INTENDED STIMULUS
.
Uy! I am sorry if you are short, you will be doing a lot of burpees. This is a fun aerobic medium-range effort (15-20 minutes) with a light scent of stamina. You will be performing anywhere from 25 to 50 burpees per round --depending on anatomy and mobility. The objective today is to commit to minimal or no breaks at all. We want three sets of continuous movement. If you do that, the stimulus will be met regardless of pace. The fact that this workout rewards excellent mobility should not be dismissed. Commit to awesome lunges. Don't compromise mechanics for the length of the step. The points of performance here are quite simple. Keep the weight balanced between feet and keep the torso upright. If you keep the distance between your feet hip-distance apart, and you internally rotate your legs a little (point both feet inwards), you will feel a lot more stable. In your practice runs, try a couple of very long lunges and measure what's the longest one you can produce with proper mechanics. This will give you an estimate for the number of burpees you will be doing per set. If you think that number will take you more than 3:30, then consider scaling the distance before you start. If you have reduced mobility in the lunge, you will also have a hard time on the burpees --for the exact same reasons, if this is the case consider doing modified burpees. KEEP MOVING!

▶ OPTION 1
3 rounds for time of:

30 alternating long lunges 
30 burpees or modified burpees


▶ WOD'S YOUTUBE PLAYLIST (Includes relevant videos for this workout)

Champions Club Scaling Notes

RANT
Nothing to rant off the top of my head.

PURPOSE
Give something everyone can do on their own with no equipment and give a good stimulus of stamina and coordination.

NEW TO CROSSFIT SCALE
As is.

TRAINING SCALE
3 rounds for time of:
50 lunges
35 burpees

PRACTICE SCALE
As is

INJURY SCALE
Check last time's scaled notes. Something like hold a hollow body for 5 minutes, and give yourself a penalty every time you break.

GROUP SCALE
As is.

WARMUP
Use today to practice things you suck at. But I'd also include some pistols and box jumps.

GENERAL FEAR LEVEL: 6