CrossFit | 200112
Sunday

200112

Workout of the Day

68

4 rounds, each for time, of:

Bike 1 mile

Rest as needed between efforts.

Use a stationary bike, air bike, or find a 1-mile course to repeat each round.

Post times for each round to comments. | Compare to 180315.

Vladimir Subbotin, MD and PH.D.

2
Vladimir Subbotin

An alternative hypothesis for coronary atherosclerosis

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"Trainers … apply exercises to their clients in order to induce adaptations in structure and function that lead to improved fitness. In order to do this effectively, reliably and safely, the working trainer must understand the structures they are stressing with exercise to produce the functional change that is fitness. This is the primary reason we learn anatomy and physiology."

Read the article Anatomy and Physiology Primer for CrossFit Trainers

Comments on 200112

75 Comments

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David Madore
May 4th, 2021 at 11:38 am
Commented on: 200112

M/59/200 lbs - Stationary Bike

1 mile with 1 min rest between. 2:07/2:05/2:03/1:57

(edited)
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Tom Whyte
March 6th, 2021 at 7:08 pm
Commented on: 200112

Alexa: 3:25 - 3:30 - 3:29 - 3:20 Rx

Tom: 2:52 - 2:52 - 2:50 - 2:46 Rx

BikeErg

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Brian W
January 11th, 2021 at 10:03 pm
Commented on: 200112

Air assault bike

2:32/ 35.8 Cals

2:38/ 33.6 Cals

2:44/ 34 Cals

2:40/ 32.7 Cals




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Fabien Deneuville
November 30th, 2020 at 1:32 pm
Commented on: 200112

That late is being a bit of a replay :)


Did on indoor bike with bad measurement of time - 4'25;4'25;4'25;4'09

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Nate Gordon
October 9th, 2020 at 9:03 pm
Commented on: 200112

4:47, 5:03, 4:42, 4:43

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Kury Akin
May 2nd, 2020 at 1:19 pm
Commented on: 200112

4R tabata:

DU approx 30s

BJ approx 9s

SDLHP@20kg approx 9s

Heavy bag approx 39s

No bike real or otherwise

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Evan Saber
April 8th, 2020 at 2:29 pm
Commented on: 200112

4x1 mile Assault bike-


2:32

2:35

2:35

2:39


142- 148 calories total

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Clint Michael
March 6th, 2020 at 12:28 am
Commented on: 200112

Stationary bike

3:55

3:41

3:29

3:31

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Manchild Manchild
February 7th, 2020 at 5:42 pm
Commented on: 200112

stationary bike, level 8, 2 minutes between rounds


18:28

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Mja 204
February 3rd, 2020 at 11:18 am
Commented on: 200112

Watt Bike (2 mins rest between reps)

  1. 2:07 - PO av 351w
  2. 2:11 - PO av 319w
  3. 2:15 - PO av 294w
  4. 2:14 - PO av 295w


Classic went out gunning for it and blew a gasket! Tough session

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Jeff Chalfant
February 2nd, 2020 at 10:15 pm
Commented on: 200112

2:38 -1400m on accident-wrong start point

2:47

3:10 -slow start, trying to zip phone in pocket.

2:55


7-8m rests on Burke Gilman trail back and forth between pacific and whatcom with my Rocky Mountain steel frame road bike using only the middle chainring.


compare to was 3:05/3:21/3:07/3:12 on same bike same setup different course. I like this course better.

(edited)
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Fabian Delaflor
January 27th, 2020 at 3:30 pm
Commented on: 200112

Road bike for 2 miles. (4x) with 1 minute rests in between

didn't get times. Fun workout

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Heechul Kim
January 27th, 2020 at 5:31 am
Commented on: 200112

37/Male/178 cm/85 kg

1R : 2:21 / 2R : 2:15 / 3R : 2:23 / 4R : 2:17

Rest 2 mins between Rounds

Used : Assault Bike

(edited)
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Cy Azizi
January 26th, 2020 at 6:16 pm
Commented on: 200112

2:33, 2:37, 2:29, 2:29

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Hank McKibban
January 20th, 2020 at 7:03 pm
Commented on: 200112

2:22, 2:19, 2:23, 2:19 (stationary bike)


180326: 2:14, 2:27, 2:28, 2:28 (assault bike)

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Andrea Ferendeles
January 20th, 2020 at 3:21 pm
Commented on: 200112

2.34

2.30

2.28

2.34

Ass. Bike

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Sam Meixell
January 17th, 2020 at 3:28 am
Commented on: 200112

4 rounds: row 800m

3:08

3:07

3:00

3:07

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Jim McCary
January 17th, 2020 at 1:02 am
Commented on: 200112

2:40

2:41

2:40

2:39


  • Used spin bike outfitted with monitor
  • averaged apx 105 rpm and 225 watts
  • apx 1:1 work/ rest
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David Jankinoff
January 16th, 2020 at 9:39 pm
Commented on: Anatomy and Physiology Primer for CrossFit Trainers

Sorry , in french doc ? Please

DJ

(edited)
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Christian Simpson
January 16th, 2020 at 9:25 pm
Commented on: 200112

2:53/2:58/2:47/2:44

Road bike straight course, 1mile rest at 11mph pace in-between

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Byron Hills
January 16th, 2020 at 2:44 am
Commented on: 200112

On the Peloton resting start

2:40 - 2:33 - 2:26 - 2:25

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Chase Hiland
January 15th, 2020 at 5:26 pm
Commented on: 200112

M/35/5’10”/190


Rx’d 2:17, 2:21, 2:20, 2:16 on AAB

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Ryan Cook
January 15th, 2020 at 4:41 pm
Commented on: 200112

First in the gym, 4m5s each.

Then since it's warm, did it on my bike, 3m54s/4m2s/3.50s/3.55s with easy spin @90 rpm ish for a 2 minute recovery.

This was a fun change of pace

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Giuseppe Petrillo
January 15th, 2020 at 1:28 pm
Commented on: 200112

Assault bike

2:00

2:20

2:23

2:23

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Thomas Eichholzer
January 14th, 2020 at 8:03 pm
Commented on: Anatomy and Physiology Primer for CrossFit Trainers

Looks awesome! But are there any translations to other languages? The vocabulary is othen difficult in the medical posts, here we have a high-value ressource of terms in english. „...form a common language that connects the trainer...“ Personaly I read lots in english but like that I cannot connect to my surrounding. You got the same ressource in german too?

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Amedeo Alessio Cerea
January 14th, 2020 at 4:50 pm
Commented on: 200112

0,9 2’25

0,5 1’18”

0,7 2’04”

1m 3’09”

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Antonio Albano
January 14th, 2020 at 10:59 am
Commented on: 200112

Mountain bike

16 Min Total

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Terence Kealey
January 14th, 2020 at 12:03 am
Commented on: Vladimir Subbotin, MD and PH.D.

There's no reason why this theory may not be true, and indeed it's compelling. But it's odd that such fundamental matters as the density of the intima have not long been resolved. The textbook of histology I used at medical school (Hewer's Textbook of Histology for Medical Students, revised S Bradbury, 9th edition, reprinted 1970, William Heinemann) certainly portrayed the intima as thin, yet there's enough evidence that Vladimir Subbotin is right and that it can be thick. I was also taught that lipids entered the intima from the lumen of the artery, yet I was also taught that vascularisation was part of the pathology.

This talk must surely suggest that there are fundamental questions that should have been resolved by now. The situation does indeed seem odd.

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Scott Jacobson
January 13th, 2020 at 10:46 pm
Commented on: 200112

5’8” / 170 lb / 21 / M


Stationary Bike

~2:30 (moving some settings around)

2:16

2:17

2:15

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Morgan Greene
January 13th, 2020 at 9:07 pm
Commented on: 200112

2:59

3:06

3:07

3:08

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Adam King
January 13th, 2020 at 6:06 pm
Commented on: 200112

Completed 2020-01-13

2:21, 2:34, 2:30, 2:29

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Adam King
January 13th, 2020 at 6:07 pm

Air Bike

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Adam King
January 13th, 2020 at 6:07 pm

Air bike

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Matthew Aukstikalnes
January 13th, 2020 at 5:54 pm
Commented on: 200112

only had spin bike available with no monitor. i did 4 rounds of 3 minutes standing, 3 minutes easy. compared to most rounds just under 3 minutes

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Gregory Kerschbaum
January 13th, 2020 at 3:52 pm
Commented on: Anatomy and Physiology Primer for CrossFit Trainers

This is a really awesome resource and reference material! thanks!

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Michael Arko
January 13th, 2020 at 2:41 pm
Commented on: 200112

It poured overnight. I subbed a trail run in the mud wearing my almost-zero-traction crossfit shoes. Made it very fun but very slow:


8.25km in 54:30 (6:36/km)


About 20s-30s behind my typical pace for this course. Mud is misery. Yay!

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Hou-Yin Chang
January 13th, 2020 at 2:53 am
Commented on: 200112

After church and lunch, I felt something was a miss and decided to get over to an Assault bike and do this workout before heading over to a concert. Heart rate was at 85% for the workout.


Round 1: 3:01

Round 2: 3:04

Round 3: 2:55

Round 4: 3:09


Whew! And I was tired but felt this was good for efforts. For simple rounds but hardcore. And my hair was still wet but drying when I headed to the concert of the local symphony.

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Bryan Zarnett
January 13th, 2020 at 2:20 am
Commented on: 200112

Upright


2:13 / 2:16 / 2:20 / 2:18

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Jeffrey Howard
January 13th, 2020 at 1:30 am
Commented on: 200112

2:14 - 2:18 - 2:21 - 2:14

Rogue Echo Bike

1st mile was too fast for too long above 80 rpm. Fell way down to 55rpm for a while before I could get back to speed.

2nd mile didn't do that and was okay.

3rd mile tried to go fast at the start then hold an okay speed. Was worst mile.

Last mile I stayed at 71-72rpm even the whole time and matched 1st mile.

(edited)
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Steve Day
January 13th, 2020 at 12:03 am
Commented on: 200112

Rode a mountain bike thru the neighborhood. My mile splits were around 4 min.

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Randy Crooker
January 12th, 2020 at 11:50 pm
Commented on: 200112

Round 1 5:50

round 2 5:28

round 3 5:27

round 4 5:32

rx. 1 mile course outside around the neighborhood on a mountain bike

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Stacey Thompkins
January 12th, 2020 at 10:33 pm
Commented on: 200112

M/45/6'2"/185#


Rx'd on assault bike

2:13/2:21/2:23/2:21

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Sebastien Ladyga
January 12th, 2020 at 10:23 pm
Commented on: Vladimir Subbotin, MD and PH.D.

Super interesting and novative point of view on the physiopathology of coronary disease!

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Js Smith
January 12th, 2020 at 10:14 pm
Commented on: 200112

No biking or running in the snow for this kid!  Sub 4x row 1600m w/ 2 min rests

8:15/7:45/7:52/7:53


was feeling SUPER slow, looking at all the 3 or sub 3min times, then realized the row equivalent is 500m. I also row WAY faster than I run! 😅


Crazy first half in the AFC Divisional! 🏈. The 2nd half should be fun!

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Nicole Deaver
January 13th, 2020 at 11:43 am

Well at least you got some extra rowing in with your sub! 💪🏻

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Derek Eason
January 12th, 2020 at 9:56 pm
Commented on: 200112

Derek Eason

CrossFit Train 97333

Corvallis, Oregon


Rx with Concept 2 Bike Erg

3:03.4

3:02.9

3:02.0

2:59.9


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Charlie Pokorny
January 12th, 2020 at 9:55 pm
Commented on: 200112

2:58 - 2:59 - 2:58 - 2:56

On a schwinn airdyne

Ouch!

m/51/5'11"/200#

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Geoffroy Castelnau
January 12th, 2020 at 9:41 pm
Commented on: 200112

4:06 / 4:12 / 4:21 / 4:17

4 rds of 1 mile mountain bike on circle city road lap

M / 40yo / 176cm / 72kg

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Ricardo Mendes
January 12th, 2020 at 9:35 pm
Commented on: Anatomy and Physiology Primer for CrossFit Trainers

Thanks so much for putting this together and sharing it with the world!


Forging Elite Trainers

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Tripp Starling
January 12th, 2020 at 9:02 pm
Commented on: 200112

Diamond back mountain bike in neighborhood

4:05

3:44

3:43

3:38

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Joshua Fitchitt
January 12th, 2020 at 8:15 pm
Commented on: 200112

2:16

2:17

2:15

2:12

Rest was 2 minutes between sets

Classic AAB

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Steven Odom
January 12th, 2020 at 7:59 pm
Commented on: 200112

Rx’ed

1 min break between rounds

1- 2:33

2- 2:30

3- 2:32

4- 2:36


Used a studio cycle

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Ben Ryan
January 12th, 2020 at 7:16 pm
Commented on: 200112

Doesn’t sound very fun 😭😂

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Steve Kelton
January 12th, 2020 at 9:52 pm

It wasn’t haha

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John Nehra
January 12th, 2020 at 5:04 pm
Commented on: 200112

it is 60 f’n degrees here in Delaware (!!!) on January 12th so took my Trek out for 10km ride this morning. When I got back to the house, hopped on the assault bike for each of the four intervals.


2:30

2:36

2:32

2:26

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Troy Work
January 12th, 2020 at 4:45 pm
Commented on: 200112

4 x 600m road run

total time 11:45

splits roughly 3:00-2:55-3:00-2:50 based on memory

road had spots of ice but not horrible

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Shane Azizi
January 12th, 2020 at 4:41 pm
Commented on: 200112

2:21, 2:34, 2:40, 2:39 Rx

AirBike

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Nicole Deaver
January 12th, 2020 at 4:00 pm
Commented on: 200112

My bike monitor (cycle trainer) broke so no idea distance, calories, etc.


I thought a sub was 800m run (average for me is 4mins) So subbed:


4 Rds

4mins bike( EMOM 20secs fast as possible)

1min rest between.


Not sure if I was over/under on distance, but better than nothing right?!

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Js Smith
January 12th, 2020 at 10:18 pm

Think I’d give you the over on that one. That EMOM sounds tough. Nice work!

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Nicole Deaver
January 13th, 2020 at 11:40 am

Thanks Js, it seemed like it would be easier in my mind. Haha

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Cauã Matos
January 12th, 2020 at 3:55 pm
Commented on: 200112

I could not do all the series did only 2 in the paddle

I'm not used to making the pan first week yet


Round 1: 10:01

Round 2: 09:45

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Steve Kelton
January 12th, 2020 at 3:35 pm
Commented on: 200112

Assault Bike

2:21

2:26

2:24

2:30

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Sebastien Fitzpatrick
January 12th, 2020 at 3:33 pm
Commented on: 200112

8:42 AssBike


2:11 - 2:09 - 2:11 - 2:09


🤢🤮

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Sebastien Fitzpatrick
January 12th, 2020 at 8:06 pm

Last round was not 2:09, it was 2:11.

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Claire Fiddian-Green
January 12th, 2020 at 3:05 pm
Commented on: 200112

Variation (no bike)


  • 800 m row 3:18, rest 1:42
  • 1 round: 9 pull-ups, 9 hang cleans 65# BB, 9 KB swings 35#, 9 T2B, 9 push presses 65# BB, in 3:18. Rest 1:42.
  • 800 m row 3:21, rest 1:39
  • 1 round as above in 3;21, rest 1:50
  • 800 m row 3:21.
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QiHui Xing
January 12th, 2020 at 3:02 pm
Commented on: 200112

Bike for two hours outside. Once on our landmark, Zijin Mountain, the Zijin Mountain Observatory has a line length of 2.14km, and the altitude is increased by 180m, with an average slope of 8.4%. The average elevation increases by 8.4m for every 100m forward! The fastest climb time is 9 minutes,Then go back and use Assault to complete today's training.

  1. 2'08'' rest3min.
  2. 2'20'' rest3min.
  3. 2'26'' rest3min.
  4. 2'22''

https://youtu.be/Gkh0nPOkmO8

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Lynette Scible
January 12th, 2020 at 1:34 pm
Commented on: 200112

3:30

3:32

3:28

3:29


1 mile loops outside on my Specialized Allez... that was super FUN!!!

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Hendrik Bünzen
January 12th, 2020 at 6:57 am
Commented on: 200112

2:59

2:57

2:56

2:50

Concept 2 Bike Erg

(edited)
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Hendrik Bünzen
January 17th, 2020 at 7:04 am

2:11

2:18

2:19

2:14

assault bike

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Bryan Rosen
January 12th, 2020 at 2:37 am
Commented on: 200112

Warm up for 200112:

GENERAL WARM-UP


3 rounds of:


1:00 of biking (increase pace each round)

10 walking lunges

5 air squat + broad jump

10 kettlebell swings


2 rounds of:

30-seconds of downward dog

30-seconds of alt. touching oppose hand to opposite foot

30-seconds of rest


SPECIFIC WARM-UP


3 rounds of:

20-seconds of moderate bike

10-seconds of fast bike

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Chris Sinagoga
January 12th, 2020 at 2:06 am
Commented on: 200112

Champions Club Scaling Notes


THE GREAT MOUNTAIN CLIMBER DEBACLE OF 2017

Once upon a time in December 2017 the Champions Club was in between Lifts 4 Gifts and our Christmas Eve Workout without the added rest day due to holiday schedules. Chris, their fearless leader who stands an intimidating 6'7 with calves the size of bowling pins wanted to do an easy team workout on Sunday for the group to keep them ready for the big days ahead. So he takes a main site workout and subs mountain climbers for biking to go along with legless rope climbs. There were 11 people at said workout so Chris had to jump in to be partners with Josh Ellsworth. To this day none in attendance will speak of the workout or how sore their hip flexors were in the following weeks (or months, in Jacob's case). Instead the just give Chris a nice kick in the groin every time he passes by. Then end.


PURPOSE:

Endurance. Real endurance. Pure, horrible, suffering endurance.


NEW TO CROSSFIT VERSION:

Go back and pick one from the New Year that incorporates more stuff. If you are already dead-set on doing CrossFit, though, this is a great training tool.


TRAINING SCALE:

As is


PRACTICE SCALE:

Read Dr. Romanov's section in Triathalon Techniques about Unweighting on a bike and practice for 30 minutes.


GROUP SCALE:

So yeah... I'm probably going to sub mountain climbers for the bike in some capacity. Cautiously so. And I will test it out on myself first.


INJURY SCALE:

Honestly, I'd wait on this one until you are healthy. Go back and retest one you did earlier. This is a great workout that I think should be done when you are ready to be your best self.


WARMUP

Pick any 3 skills you are not good at and practice them for 10 minutes


GENERAL FEAR LEVEL: 8.5

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Steven Thunander
January 12th, 2020 at 1:34 am
Commented on: 200112

Globo Scale: If you have an assault bike, C2 bike erg, Rogue echo bike or schwinn aerodyne, do this as RXed. This should also work on a Pelaton or bowflex bike (Kudos if you or your globo spent the $$$ for one of those!), or even one of those spin class bikes if you have one of those ( with a meter to measure distance), or on a 1 mile road course if it is safe to do so. If you are without a bike, either do 4x600m runs, rest as needed between each run, or 4x800m row efforts, rest as needed between each row. If using a treadmill for running use a difficult incline today. (Distance based on C2 bike erg). Note type of equipment used if biking in comments.

(edited)
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Kenny Bagge
January 12th, 2020 at 1:29 am
Commented on: Anatomy and Physiology Primer for CrossFit Trainers

Thank you CrossFit!!

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Juan Acevedo
January 12th, 2020 at 1:00 am
Commented on: 200112

INTENDED STIMULUS

.

Simple workout are the hardest ones. They depend solely on your effort, and that's added difficulty. This one right here is one in which all that matters is that your perceived effort is 10/10. The rest between rounds is free, which means every set is all out. If you can go outside, bike on a real bike, with the balance and proprioceptive demands of real life. We train to be better outside the gym, not to be really good at air bikes --unless you do and that's fine, we love you. Because you want all efforts to be maximal, you might want to scale the distance if the sets are taking you longer than 4 minutes (air bike) and 5 minutes (outside). All that matters today is that you make yourself proud!



OPTION

4 rounds, each for distance, of:


4-minute bike 

Rest as needed between efforts.


Use a stationary bike, air bike, or a real effing bike. 

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David Swicegood
February 1st, 2020 at 12:57 am

1.5mins

2.5m

3m

3.25m


tough!

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