Thursday

211014

Workout of the Day

44

Chelsea
Every minute on the minute for 30 minutes perform:

5 pull-ups
10 push-ups
15 squats

If you fall behind the clock, keep going for 30 minutes and see how many rounds you can complete.

If you've finished the workout before, this time add 1 rep to each exercise — i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute — and see if you can go the full 30 minutes.

Post results to comments.
Compare to 180816.


Scaling:
For intermediate athletes, this benchmark has a built-in scale by requiring you to continue after you fail to meet the interval. Newer athletes should modify the movements and reps but try to maintain a similar interval structure.

Beginner Option:
Every minute on the minute for 20 minutes perform:
3 jumping pull-ups
6 knee push-ups
9 squats

If you fall behind the clock, keep going for 20 minutes and see how many rounds you can complete.

Comments on 211014

45 Comments

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Doug Brubacher
March 5th, 2024 at 2:58 am
Commented on: 211014

CFWUx1

30r

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Jeremy Maillet
January 28th, 2023 at 5:38 am
Commented on: 211014

Completed Rx

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Clint Michael
February 5th, 2022 at 2:53 pm
Commented on: 211014

5 rounds on task

Total of 19 rounds plus 5 reps

6’1”, 220 lbs.

(edited)
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Leonardo Silva
December 11th, 2021 at 10:17 pm
Commented on: 211014

25 rounds

in the 10 min, time Got me

(edited)
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Sebastian Wieczorek
December 11th, 2021 at 12:29 pm
Commented on: 211014

December 11th, 2021; forenoon


wu: ski, slihps

skill: pvc basics


wod: chelsea

emom'30

1 strict fat bar pull up

7 slightly elevated push ups

12 air squats

= steady pace with approximately 20 sec rest each round


post: ski, stretch

(edited)
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Jeff Chalfant
November 4th, 2021 at 7:16 pm
Commented on: 211014

Complete but Scaled to 4-8-12 reps except the last 3 rounds, which were as rx’d. This is a PR for Chelsea. I felt and did much better than last time (only got 27 in 30 with the same scaling last time) so after round/minute 27 I upped the reps to 5-10-15. Broke pushups 5 and 3 (5-3-2 rounds 28-30). Unbroken pull-ups and I got faster on squats as I went somehow even though my quads felt tired in the warmup. Definitely not as much of a lung burner as I remember, and was able to recover to the same level each round after about round 7, but I also only had a glass of lemonade pre-wod and digesting any food seems to affect my performance. I also think becoming an occasional rather than daily drinker has helped immensely with my cardio. I no longer fear this one as much!


182/42/176cm

(edited)
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Christian Simpson
November 1st, 2021 at 9:14 pm
Commented on: 211014

1st Chelsea...emom only for the first 5 min. Total rounds: 17+5/-/-

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Brett Eckles
October 31st, 2021 at 2:43 pm
Commented on: 211014

22 rounds + 8 reps Rx. finished 7 full rounds on the minute


M/28/6’1”/200lbs

(edited)
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Mike Scott
October 26th, 2021 at 1:50 am
Commented on: 211014

Sub standard Cindy instead: 10 rounds plus 5 pull-ups in 20 minutes

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James Tucker
October 24th, 2021 at 10:53 pm
Commented on: 211014

I don't have a pull up bar I can kip, so dud pull ups strict and band assisted around round 13 till the end. Rx the other movements


30 rounds completed


M/31/145lbs/5'7"

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Tassio De Souza
October 24th, 2021 at 7:39 pm
Commented on: 211014

22 Rounds.

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Leonel Manzilla
October 24th, 2021 at 8:18 am
Commented on: 211014

Completed all 30 mins, like 25 seconds left every round, kipping pullups, just like 3-4 rounds butterfly pu


Male RX 23y 175cm 84kg


Afterwod

Did 30 bf pullups

10pushups

3 rounds of single arm rows

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Kerry Hosken
October 21st, 2021 at 3:44 pm
Commented on: 211014

That was a lot harder than it looked. Made it through all 30, though!

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Anton Gross
October 21st, 2021 at 2:58 am
Commented on: 211014

M/ 47/ 138 lbs/ 5’-6”

I have done this before and wanted to try it as a more challenge so I tried it as 6-11-16 rounds for all 30. It’s basically 10% more work, simple 3 extra reps per round but in the end that’s an extra 90 reps. I definitely felt a difference and liked the extra challenge.

I would hit each round hard and fast to maximize rest.Pretty mush :30 seconds work and :30 seconds rest. But done early ans I had tons to do and pack for a business trip and get family fed, run dog, etc. but it was a great workout.

I did stretch a bit pre and post as well.

Lots of reps, 990 in all and glad that was my third in a row so I was happy to have the next day off.

I may try it as a challenge to do 7/12/17 next time but that is a lot. It’s easier to go hard for 20 minutes but 30 is a lot longer.

fun good workout.

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Ralph Keeley
October 20th, 2021 at 3:53 am
Commented on: 211014

M/35/6'/175#


Rx through 26 rounds; seven squats short of 27

29 rounds completed in 30 minutes


Deo gratias

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Jeffrey Howard
October 17th, 2021 at 1:21 pm
Commented on: 211014

M/25/5'8"/155lb

CrossFit AFK


Complete - Sc (held 6-11-16 for first 10 rounds then had to drop to 5-10-15 for the last 20 rounds. The push-ups were absolutely my limiter in this workout. Towards the end I was doing sets of 2-3 with some spirts of 5 to get through them in time. The first 5 rounds after switching to lower rep scheme were brutal to get back into a continuous pace.)

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Damien Leroux
October 15th, 2021 at 8:57 pm
Commented on: 211014
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Coastie Nick
October 15th, 2021 at 7:47 pm
Commented on: 211014

Rx’d+ (6-11-16 rep scheme):

Completed all 30 rds

Fastest set completed in 29 seconds (rounds 11 and 30)

Slowest set completed in 34 seconds (rounds 1 and 28)

PR


Compare to 180816: Rx’d, all 30 rds completed 

Fastest set completed in 29 seconds 

Slowest set completed in 35 seconds

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Michael Newton
October 15th, 2021 at 7:10 pm
Commented on: 211014

I made it through 7 rounds, and then felt so sluggish, that I just moved until the 20min mark. No idea on rounds. My gymnastics need work


5 DB Bent over rows with 30s

10 pushups

15 air squats

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Az Native
October 15th, 2021 at 5:39 pm
Commented on: 211014

Made it thru round 12 on the minutes. Total 18+5 at 20 min, 23 rounds at 27:40 then had to stop, almost met pukie.

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Dan Morris
October 15th, 2021 at 1:39 pm
Commented on: 211014

As RX’d:


28


Kept pace thru 1st 20 then slipped.


42 / 6’0 / 190

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Nicole Deaver
October 15th, 2021 at 1:18 pm
Commented on: 211014

26 Rds (some pull-ups were jumping)


Compare to: 30 Rds Rx

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Carol Marks
October 14th, 2021 at 11:20 pm
Commented on: 211014

F/54/GarageGym


28:00 minutes


5 jumping pull-ups

10 knee pushups

15 air squats


= 14 rounds


Did a couple rounds, rested a minute.

Did a couple rounds, rested a minute.

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Antonio Alves
October 14th, 2021 at 11:04 pm
Commented on: 211014

Modified:

--

Chelsea: Every minute on the minute for 30 minutes perform:

5 inverted rows

10 knee push-ups

15 squats

SCORE: 22 rounds. 1-13 EMOM (barely...)

--

DOMS from last 2 WODs caught up with me like a ton of bricks today, so this was slow, but steady and actually fun.

Did 4 rounds as warm-up + 4 rounds for good measure after = 30 solid rounds.

5 km run in the early morning.

(edited)
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QiHui Xing
October 14th, 2021 at 10:09 pm
Commented on: 211014

1-20:rx

21-28:knee push-up

29-30:rx

https://youtu.be/bneyLpF8dVc

(edited)
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Michael Arko
October 14th, 2021 at 8:21 pm
Commented on: 211014

Volume scared me so I did pull-ups with a toe-hop.


completed all rounds


no round was longer than 33s - probably should have done more real pull-ups

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Mark Yates
October 14th, 2021 at 7:42 pm
Commented on: 211014

That was really tough. 30 minutes. Rx except I had to use assist on pullups. The rounds were about 40-45 seconds each with 10-15 seconds rest.

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Brian Louchis
October 14th, 2021 at 7:28 pm
Commented on: 211014

Scaled to 5-9-13 for 20 rounds

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Joe Conradi
October 14th, 2021 at 6:40 pm
Commented on: 211014

non-Kipping pull-ups


29:33

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Charlie Pokorny
October 14th, 2021 at 5:18 pm
Commented on: 211014

Completed Rx'd +1 - 6-11-16 reps

Those last 10 minutes are tough!

This was my 3rd WOD about seven years ago - part of how I fell into Crossfit.

m/53/5'11"/196#

(edited)
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Chris Sinagoga
October 14th, 2021 at 11:57 pm

That is insane Charlie! Great work my man!

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Charlie Pokorny
October 15th, 2021 at 4:07 am

Thank you Chris!

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Manchild Manchild
October 14th, 2021 at 5:17 pm
Commented on: 211014

7 2/3 rounds


(PR: 11 2/3 rounds + 11 squats)

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Steve Day
October 14th, 2021 at 5:13 pm
Commented on: 211014

11 rounds strict pull-ups

19 rounds kipping pull-ups

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Jonathan Elmore
October 14th, 2021 at 3:39 pm
Commented on: 211014

UGLY! Rx’d but UGLY!

Never fails something that looks easy is always the worst. Loved it!

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Braxton Glass
October 14th, 2021 at 3:30 pm
Commented on: 211014

M/58yo/5’5”/148lbs


5 jumping pu’s

10 knee push ips

15 below parallel air squats


15 min as prescribed

8 circuits in last 15 min

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Stacey Thompkins
October 14th, 2021 at 1:35 pm
Commented on: 211014

M/46/6'2"/175#


Rx'd

24 rds + 5 + 2...the two workouts that have destroyed me since C19 have been girls

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Alexander Glueckler
October 14th, 2021 at 12:51 pm
Commented on: 211014

Will feel that tomorrow. Haven't done it in about 7 years. Held ~40s rounds. Last two were 45s (trying to catch breath a bit more on the squats).


Moved to pushups on knees after round 15 (shoulder).


M / 35 / 5'7" / 195

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Randy Crooker
October 14th, 2021 at 12:46 pm
Commented on: 211014

22 rounds + 5 + 5

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Charles Meyers
October 14th, 2021 at 12:38 pm
Commented on: 211014

Chelsea

Every minute on the minute for 30 minutes perform:

5 pull-ups jumping

10 push-ups

15 squats

30 rds 30 minutes

(edited)
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Matthew Moran
October 14th, 2021 at 12:03 pm
Commented on: 211014

Push-ups were lacking.

3 reps shy of 9 emom,

21+6 total rounds

(edited)
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James Gentile
October 14th, 2021 at 11:36 am
Commented on: 211014

30 rounds in 30 minutes with 24 seconds to spare. Each round was somewhere between 36-42s. Nice workout!

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Steven Thunander
October 14th, 2021 at 3:53 am
Commented on: 211014

Globo scale: as rxed for 90% of you. Pretty simple. Hog a pullup station and go for 30 minutes. Sub strict pullups if the bar isn't conducive to kipping. Follow scales on the original post. No pullup bar? Do some sort of dumbbell or heavy band row variation, rows on a Smith machine, or lat pulldowns (last resort)


Busy gym: If for some reason you can't hog a pullup bar for 30 minutes, go ahead and do AMRAP pullups (150 max) within an 8 minute period. Then do 10 pushups and 15 squats EMOM 22 minutes.


Bodyweight/ equipmentless sub: self explanatory today. Chelsea is all Bodyweight! If for some reason no pullup bar is available do rows from a railing, or 3 towel pullups per round. Last resort is to sub 5 burpees for the pullups.

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Alfred Zambrano
October 14th, 2021 at 1:42 am
Commented on: Another Look at Squat Therapy

That was awesome! Gonna take those instructions and reboot my squad!

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Chris Sinagoga
October 14th, 2021 at 1:41 am
Commented on: 211014

Champions Club Scaling Notes


RANT

I've been a fan of ditching knees push-ups in favor of "snaking" - meaning lowering slow then collapsing to the ground, then extending your chest first then hips second to come up. Over time I've seen this progress to regular push-ups, and also preserves the loading order (shoulders before elbows) easier than using knees. One important part about snaking the push-up is to make sure you're in global extension (ie. one connected piece) and not broken in a few different parts. Keeping your knees off the ground and your butt squeezed is a great way to make sure that happens.


MAIN DECISION

Benchmark this thing or use it as practice?


WORKOUT THEMES

3rd of the original girls with all bodyweight stuff. A test for recovery mainly, and stamina with pulling with skill (core to extremity), pushing, and squatting.


TECHNIQUE SCALE

Cindy, allow snaking on push-ups. Kips or partial ROM kipping pull-up.


CONSISTENCY SCALE

Low-ball the number if in doubt but make pull-ups strict and push-ups strict as well. Don't bounce the squat.


INTENSITY SCALE

Do the first round as fast as you can. Stop the workout if any round after that is more than 3 seconds slower than that original round.


INJURY SCALE

Upper-body - 15 sit-ups, 20 squats, same format as above (maybe for 20 minutes... 600 squats might be a little much haha)

Lower-body - 5 pull-ups, 10 push-ups, 10 sit-ups, same format as above


MY STUFF

Scaled to 3 strict ring pull-ups, 6 push-ups, 12 squats (as low as possible). Finished through 30 minutes. Pretty rough, not horrible, and I got a lot out of it.


GENERAL FEAR LEVEL: 7

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