Wednesday

211201

Workout of the Day

68

3 rounds for time of:

500-m row
21 push-ups
12 strict toes-to-rings

Post time to comments.
Compare to 200801.


Scaling:
The intended time domain for today’s workout is in the 12-15 minute range. Modify the distance and reps so that you can move through each movement with minimal rest.

Beginner Option:
3 rounds for time of:
250-m row
15 assisted push-ups
12 sit-ups

Comments on 211201

69 Comments

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Doug Brubacher
May 2nd, 2024 at 1:52 am
Commented on: 211201

CFWUx2 sub t2rings for situps

12:40

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Jeremy Maillet
May 12th, 2023 at 5:43 pm
Commented on: 211201

9:20 Rx

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Clint Michael
February 19th, 2022 at 3:11 pm
Commented on: 211201

14:03

No rower, so 50 SDHP

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Sebastian Wieczorek
February 19th, 2022 at 8:55 am
Commented on: 211201

February 17th, 2022 (one day rest); morning


wu: bike, slihps

skill: kippings, ghd


wod: 3 rnds (RX)*

500 m row

21 push ups

12 strict t2r

13:14


post: ski, hip-back-abs accessory, stretch, bike

* 11th RX out of 146 CFMP wods (plus most heavy days)

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Kevin Miller
December 24th, 2021 at 8:15 pm
Commented on: 211201

M/48/5’7”/180

scaled to 400m run

21 push ups

12 v ups

13:15

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Jeff Chalfant
December 23rd, 2021 at 11:07 pm
Commented on: 211201

11:30 as rx’d broke strict (straight legged going up, bent going down to better stay strict) toes to rings in 2 sets first 2 rounds but needed 4 the last round. Round 1-unbroken pushups then 2, then 3 sets. Pushed the individual exercises more/faster than last time , resulting in a slower overall time by less than :20...first round under 3!

rows at 1:51.1, 1:54, 1:54.8


(right after 211202)


180/42/176cm

(edited)
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Mario Cruz
December 22nd, 2021 at 12:46 am
Commented on: 211201

Rx

11:51

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Leonel Manzilla
December 16th, 2021 at 10:02 pm
Commented on: 211201

No meters on my cheap rower so cap to 2:30 each round total 40 cal


Toes to bar with the less kipping as possible.


12:45

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Dan Kremer
December 12th, 2021 at 8:40 pm
Commented on: 211201

12:45

Straight Leg Ab Mat Sit Ups

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Christopher Voght
December 9th, 2021 at 11:13 pm
Commented on: 211201

3 rounds for time of:

500-m row

21 push-ups

12 strict toes-to-rings


13:28

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Manchild Manchild
December 9th, 2021 at 4:38 pm
Commented on: 211201

subbed:


400m run

21 push-ups on dip machine

12 toes-to-bar


15:25

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Jeffrey Howard
December 8th, 2021 at 11:16 pm
Commented on: 211201

M/26/5'8"/155lb

CrossFit AFK


16:31 - Rx


(Strict toes to ring were all in singles but with straight legs and starting and ending in a good hollow hang. Rows were all around 1:55/1:57 500m splits with push-ups broken in two big sets, for me, of 11 and 10)

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Matt Jones
December 6th, 2021 at 2:47 am
Commented on: 211201

11:45 subbed strict TTB for TTR

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Christian Simpson
December 4th, 2021 at 5:21 pm
Commented on: 211201

8/01/20: SC str k2e...12:44

Today: SC str k2e...14:26

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Ralph Keeley
December 4th, 2021 at 1:52 am
Commented on: 211201

M/35/6'/175#


11:47 sub strict T2B


Deo gratias

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Brian Louchis
December 3rd, 2021 at 9:33 pm
Commented on: 211201

13:05

2:00 bike, push-ups on parrallettes, strict toes-to-bar

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Michael Newton
December 3rd, 2021 at 3:36 pm
Commented on: 211201

11:12


row in rounds 1/3

run 400m pushing child in round 2

18 v-ups/round

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Tassio De Souza
December 3rd, 2021 at 1:56 am
Commented on: 211201

Strict Toes to Bar.

RX.

14:47

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Antonio Alves
December 2nd, 2021 at 10:49 pm
Commented on: 211201

Modified:

--

3 rounds for time of:

50 DB SDLHP w/ 2x 9,5 kg DB

25 knee push-ups

18 hanging knee raises

SCORE: 17' 06''

--

After yesterday's thrusters, this hurt.

10 km biking before WOD.

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Nate Gordon
December 2nd, 2021 at 8:11 pm
Commented on: 211201

11:38


used a bar instead of rings

(edited)
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Myles Lance
December 2nd, 2021 at 7:42 pm
Commented on: 211201

12:37

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Robby Roberts
December 2nd, 2021 at 5:37 pm
Commented on: 211201

3 rounds 17:00 min

500 m row

21 push-ups

10 toes 2 bars (not strict)

On shift 70 degrees and sunny

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David Cowan
December 2nd, 2021 at 5:18 pm
Commented on: 211201

17:24- I had to sub out a rower for a air bike at 30cals

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Az Native
December 2nd, 2021 at 4:59 pm
Commented on: 211201

13:29. Gasser

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Phill Kiddoo
December 2nd, 2021 at 10:04 am
Commented on: 211201

12:48 rxd

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Coastie Nick
December 2nd, 2021 at 2:19 am
Commented on: 211201

Subbed strict T2B: 11:37

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James Gentile
December 2nd, 2021 at 2:11 am
Commented on: 211201

scaled rows to 500 m runs. Toes-to-bar, no rings.


10:38.


T2B were broken into sets of 2, 3, 3. Otherwise kept it moving!

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Lincoln Kerger
December 2nd, 2021 at 1:47 am
Commented on: 211201

Scaled strict TT Rings to strict KTE, otherwise Rx’d.

12:01


Averaged 1:48 on the rows. Transitions slowed me down the most. Lower back was doing a bit better today, but TT Rings/Bar was still causing issues.

(edited)
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Sam K
December 1st, 2021 at 10:17 pm
Commented on: 211201

Rx

7:45


Rings hung from 9' ceiling so feet could still touch at bottom


M/30s/230lbs

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Mike Andridge
December 1st, 2021 at 10:12 pm
Commented on: 211201

3 rnds

500m row

21 push ups

12 strict'ish toe to ring

11:56

m/51/175

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John Clarke
December 1st, 2021 at 9:40 pm
Commented on: 211201

3 rounds:

500m row

21 pushups

21 hollow rocks


9:55

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Charlie Pokorny
December 1st, 2021 at 9:37 pm
Commented on: 211201

9:02 Rx'd

Compare to 200801: 9:01

Pushed harder on the rows this time (average 1:52), but TTR were slightly slower

m/53/5'11"/191#

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David Cowan
December 2nd, 2021 at 3:46 pm

nice work!

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Charlie Pokorny
December 2nd, 2021 at 4:37 pm

Hey Dave!

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Thomas Aug
December 1st, 2021 at 9:21 pm
Commented on: 211201

Subbed 18 v-ups for 12 Toes to Rings - rest as Rx

17:40

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NA
December 1st, 2021 at 8:12 pm
Commented on: 211201

3 rounds subbed/scaled:

25 single KB sumo dead high pulls (20 kg~44lb)

21 push-ups

12 toes-to-rings

16:41 - nice pump in the arms

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Chris Meldrum
December 1st, 2021 at 8:06 pm
Commented on: 211201

As rx’d, 10:52 (PR). 


Surprised by the PR, as I often am these days.  Rows were the same, first one about 1:47, the others around 1:52.  But was able to go unbroken on push-ups and first two rounds of T2B (last round 8-4).  Not sure what the difference was – probably mental, at least for the T2B.  Strict T2B are no fun but I told myself not to let go if I could still get my legs up there.  Faster than last year by about a minute.


48m/5'10"/180

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David Whiteman
December 1st, 2021 at 9:32 pm

nice work! and incredible time....those strict T2B was what killed my time. I broke them up into 3 sets of 4...which killed my time.

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Luke Rodina
December 1st, 2021 at 7:35 pm
Commented on: 211201

8:21

sub 400 m run and bar T2B

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Liz Rekas
December 1st, 2021 at 7:34 pm
Commented on: 211201

7:48 modified

3 rounds

1 min db (20#) sdlhp (very boring)

15 countertop push-ups

8 plank/tuck on yoga ball

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Joe Conradi
December 1st, 2021 at 7:27 pm
Commented on: 211201

Scaled to 3 rounds of:

50 2x20#DBs SDHP

21 pushups

12 toes to bar


7:05

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Jon Friedland
December 1st, 2021 at 7:04 pm
Commented on: 211201

13.53 Rx (elbows on dip bar apparatus for K2E).


JonNYC xfit since 6/08

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Dave DeCoste
December 1st, 2021 at 6:33 pm
Commented on: 211201

10:31

subbed strict toes to bar

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Dan Damaska
December 1st, 2021 at 6:19 pm
Commented on: 211201

13:47

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Steve Day
December 1st, 2021 at 5:02 pm
Commented on: 211201

3 rounds

400 m run

21 pushup

12 strict ttb

10:27


still nursing all the old man tweaks from the 1st 2 weeks of wrestling season. Not a good idea to wrestle with high school kids at this age.

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Comet Cunningham
December 1st, 2021 at 5:02 pm
Commented on: 211201

13:18 RX

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Jim Rix
December 1st, 2021 at 5:00 pm
Commented on: 211201

TTB with arms in straps to protect shoulder.

12:44

Push-ups and TTB unbroken. Rows were 2:02, 2:10 and 2:11.


59/5’8”/155

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Jeffery Powell
December 1st, 2021 at 4:41 pm
Commented on: 211201

subbed strict toe to bars for leg ups hanging on a pull up bar. Don't have the strength yet to get feet to bar. 15:30.95

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Michael Bishop
December 1st, 2021 at 4:00 pm
Commented on: 211201

Shoulder rehabilitation scale:


Pushups were from knees all else Rx


Rows were 2:00 minutes


Total approx 11:45

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Jonathan Elmore
December 1st, 2021 at 3:45 pm
Commented on: 211201

Rx 9:58 🥵 compared to 200801 11:06

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Jim Rix
December 1st, 2021 at 5:01 pm

Nice improvement!

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Jonathan Elmore
December 1st, 2021 at 5:41 pm

Thanks!

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David Whiteman
December 1st, 2021 at 3:06 pm
Commented on: 211201

M48-5’7”-170#


14:33


3 RFT:

500m row

21 push-ups

12 T2B (Strict)

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Braxton Glass
December 1st, 2021 at 3:01 pm
Commented on: 211201

58 yo m 5’5” 150lbs


3 rounds for time of:

500-m row

21 push-ups

12 toes-to-rings (cheated with Kip at bottom)


14:15

(edited)
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Kris Sienkiewicz
December 1st, 2021 at 2:57 pm
Commented on: 211201

Rx 10:30

M/45/80kg

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Michael Arko
December 1st, 2021 at 2:37 pm
Commented on: 211201

3 rds

400m run

21 push-ups

12 ties to bar (not strict)

9:57

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Charles Meyers
December 1st, 2021 at 2:10 pm
Commented on: 211201

3 rounds for time of:

500-m row

15 push-ups

12 knee raises from bar

11:56

(edited)
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Christopher Parker
December 1st, 2021 at 1:58 pm
Commented on: 211201

13:03 RX

M/38/5’9”/195#

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Matthew Moran
December 1st, 2021 at 1:39 pm
Commented on: 211201

12:32 (strict t2b)

(edited)
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Ruiqin Huang
December 1st, 2021 at 1:31 pm
Commented on: 211201

rx 13:24

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Randy Crooker
December 1st, 2021 at 1:26 pm
Commented on: 211201

3 rounds

400m run

21 push-ups

12 strict toes-to-bar


10:16

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Troy Bruun
December 1st, 2021 at 10:51 am
Commented on: 211201

3rds: 9:37


500m Row 1:50.9/1:50.9/1:52.8

21 Pushups

15 V-ups


WU: 3rds

40 SU’s

10 Slow SQT

10 Sit-ups


SPWU: Row Technique& practice

Scap Push-ups/push-ups

V-up work

BUILD UP


COOL DOWN: child's pose

stomach and legs and chest

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Muhammed Ibrahimoglu
December 1st, 2021 at 8:58 am
Commented on: 211201

Rx in 14 minutes

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Mitch Curnow
December 1st, 2021 at 4:32 am
Commented on: 211201

11:07 RX

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John Smith
December 1st, 2021 at 3:34 am
Commented on: Workout Tips

So maybe have the following time cutoffs to keep it under 15 min

Stop push ups at 4 min rd 1 / 9 min round 2 / 14 min round 3

Stop toes to rings at 5 min rd 1 / 10 min rd 2

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Steven Thunander
December 1st, 2021 at 3:26 am
Commented on: 211201

Globo scale: This is similar to "Helen" as far as time demand, perhaps a few minutes slower. If you don't have rings sub strict toes to bar. You can also use a TRX hung up high. Rowing subs are 400m run, 25 cal echo/assault bike, or 15 burpees and 15 sdhp 35/45lb barbell ( 2x15/20lb dumbbells or single 53/35lb kb). If using a treadmill use a slight incline. If a pullup bar, rings or TRX are not available sub 18 v-ups per round.


Busy gym: v up sub is recommended if pullup bar availability is an issue. Grab a rower and hog the device and do the other movements near it. Or follow one of the subs for rowing.


Bodyweight/ equipmentless sub: 400m runs or 20 burpees for rows, 18 v-ups for toes to rings. Pushups as Rxed.

(edited)
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Chris Meldrum
December 1st, 2021 at 8:08 pm

Love the "busy gym" advice - I remember being in a globogym and hauling a bunch of equipment over by the rower.

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Chris Sinagoga
December 1st, 2021 at 2:54 am
Commented on: 211201

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Medium and light (maybe medium, depending on how you view strict toes to rings). Pushing, pulling from the hips, and using endurance to challenge positions are also themes.


MAIN DECISION

How "strict" do I want the toes to rings to be?


TECHNIQUE SCALE

extend to 5 rounds, maybe drop push-ups to 15, and up toes to rings to 15 (make them kipping)


CONSISTENCY SCALE

Mush everything together into 1 round


INTENSITY SCALE

Sprint the row, go slow and as strict as possible on the other movements.


INJURY SCALE

Intensity scale, just pick two movements you can do for quality at full capacity.


MY STUFF

Checked the box on this one, but did get good practice on toes-to-bar and push-ups. Didn't keep track of time.


GENERAL FEAR LEVEL: 7

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QiHui Xing
December 1st, 2021 at 1:46 am
Commented on: 211201
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