CrossFit | 200318
Wednesday

200318

Workout of the Day

78

For time:

Run 1,600 meters
Rest 3 minutes
Run 1,200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Post times to comments.
Compare to 191107.

Wash Your Hands

Comments on 200318

78 Comments

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Stacey Thompkins
June 5th, 2021 at 9:45 pm
Commented on: 200318

M/46/6'2"/180#


Modified to AB cals standing no seat...

80 cals - 6:47

60 cals - 4:51

40 cals - 3:02

20 cals - 1:21

Rest periods as rx'd

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John McCash
June 5th, 2021 at 5:41 pm
Commented on: 200318

31:22 Rx’d


Fat man running!!

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Ahmed Jamal
June 5th, 2021 at 5:01 pm
Commented on: 200318

Not bad 😅

8'56"

6'37"

4'26"

2'12"

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Shawn Hakimi
May 26th, 2021 at 1:31 pm
Commented on: 200318

24:38 Rx'd

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Matthew Aukstikalnes
September 22nd, 2020 at 6:17 pm
Commented on: 200318

23:28; indoors on an Octane Zero Runner 7:21 5:05 3:21 1:36

compared to

23:41; indoors on an Octane Zero Runner 7:35 5:06 3:20 1:40

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Manchild Manchild
May 6th, 2020 at 5:59 pm
Commented on: 200318


(edited)
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Manchild Manchild
May 6th, 2020 at 5:58 pm
Commented on: 200318

on GWT


26:22

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Nate Gordon
April 30th, 2020 at 9:31 pm
Commented on: 200318

24:38

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Jeff Chalfant
April 8th, 2020 at 7:53 pm
Commented on: 200318

24:26 total including rest

7:36

5:26

3:43

1:41


Almost 2 minutes faster than last time -no asthma attack this time but it still sucked!

Pretty darn sore today in the calves, glutes, and hamstrings but went for it anyway.


41/187/69”

(edited)
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Geoffroy Castelnau
April 6th, 2020 at 3:16 pm
Commented on: 200318

17'29" total time (400 SU : 4'35" / 300 SU : 3'26" / 200 SU : 2'17" / 100 SU : 1'08")

Subbed to 400/300/200/100 single-unders

M / 41yo / 176cm / 71kg

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Dan Kremer
April 6th, 2020 at 5:08 am
Commented on: 200318

8:00

6:27

4:30

2:07

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Giuseppe Petrillo
April 5th, 2020 at 9:51 am
Commented on: 200318

25:34

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Cy Azizi
April 4th, 2020 at 2:04 pm
Commented on: 200318

24:11

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Fabien Deneuville
April 1st, 2020 at 11:08 am
Commented on: 200318

8’47

5’52

3’57

1’50

total 26’28

nice wod

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Ralph Keeley
April 1st, 2020 at 4:27 am
Commented on: 200318

M/34/6'/175


21:50; (6:20 1,600m)

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Jeffrey Howard
March 27th, 2020 at 12:34 am
Commented on: 200318

23:05 - Rx


Ran a lot slower at the start. Last time was 21:36, but today's first mile was close to 2 minutes slower (basically the difference) I did not feel good warming up and took that first mile slow. After that I felt fast.

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Christopher Voght
March 23rd, 2020 at 11:56 pm
Commented on: 200318

For time:

Run 1,600 meters 7:48 (117)

Rest 3 minutes

Run 1,200 meters 5:28 (109)

Rest 2 minutes

Run 800 meters 3:25 (102.5)

Rest 1 minute

Run 400 meters 1:36 (96)


24:17

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Kevin Miller
March 22nd, 2020 at 8:41 pm
Commented on: 200318

1,600 9:10

1,200 7:10

800 4:40

400 2:18

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Tim Hambidge
March 22nd, 2020 at 4:46 am
Commented on: 200318

1600m 6:22

1200m 4:39

800m 2:58

400m 1:17

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Jessica Biernbaum
March 21st, 2020 at 11:01 pm
Commented on: 200318

11:01

8:24

5:36

2:35

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Byron Hills
March 21st, 2020 at 3:11 am
Commented on: 200318

7:30

5:28

3:41

1:34

18:13 of running

24:13 total

(edited)
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Dale Saran
March 20th, 2020 at 2:01 am
Commented on: 200318

Done on 3/19

50 yo/5'6/FNOOS


9:05; 7:31; 5:08; 2:19 + rest time = 30:05

It wasn't pretty, but it's mine! This is a particular area of weakness.

Gotta keep those coming until I don't mind seeing 'em come out of the hopper.

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Christian Simpson
March 19th, 2020 at 9:46 pm
Commented on: 200318

Rx 25:23


11/7/19 25:12...I've been focusing on barbell and strength training so much I've neglected my cardio. Need to get back into once weekly run/cycle/row again no matter the main site WOD

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Paul Snell
March 19th, 2020 at 6:42 pm
Commented on: 200318

1600m-6:27

1200m-5:00

800m-3:48

400m-1:28

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Jim Rix
March 19th, 2020 at 3:53 pm
Commented on: 200318

measured in yards, not meters

8:11

6:00

3:49

1:46

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Coastie Nick
March 19th, 2020 at 3:11 pm
Commented on: 200318

6:55

5:22

3:36

1:55

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Coastie Nick
March 19th, 2020 at 3:20 pm

23:48 total with rests

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John Rossetti
March 19th, 2020 at 1:57 pm
Commented on: 200318

55 YOM 5’6” 208.8


Ran Outside



Run 1,600 meters. 9:50

Rest 3 minutes

Run 1,200 meters. 7:05

Rest 2 minutes

Run 800 meters. 5:21

Rest 1 minute

Run 400 meters. 2:25

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Courtney Jolliffe
March 19th, 2020 at 1:04 pm
Commented on: 200318

Did this one outside. I'm super pleased with it.

1600 - 8:34

1200 - 6:18

800 - 4:15

400 - 2:02

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Brandon Myers
March 19th, 2020 at 7:28 am
Commented on: 200318

Run was completed outside

1600 - 7:37

1200 - 6:23

800 - 3:47

400 - 1:53


kind of surprised myself with this one.

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DAVID WEBB
March 19th, 2020 at 2:32 am
Commented on: 200318

Rx

27:40

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Js Smith
March 19th, 2020 at 1:41 am
Commented on: 200318

1,600m  10:58.51

1,200m-ish 8:05.67

800m 5:18.75

400m-ish 2:21.72

Didn’t notice the rests decreased by round.  Did 3 min all around.  Oops. The markers on the trail are every 1/10th mile so guesstimated the quarter miles. It was a mess for the first half, tights kept falling. Felt like a lil penguin out there!

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Nicole Deaver
March 19th, 2020 at 12:31 pm

😂 a trail running penguin! That’s great! Nice work getting it done, and not leaving your pants behind.

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Lucas Rayburn
March 19th, 2020 at 1:32 am
Commented on: 200318

1600 - 6:09

1200 - 4:19

800 - 2:50

400 - 1:23



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Dave DeCoste
March 19th, 2020 at 12:45 am
Commented on: 200318

23:11

on treadmill

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Wyatt Schulz
March 19th, 2020 at 12:36 am
Commented on: 200318

21:51

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Matthew Letarte
March 18th, 2020 at 11:08 pm
Commented on: 200318

21:19 sub bike on roads - knee not up for running yet

2.01mi - 6:30

1.51mi - 4:28

1.01mi - 2:55

0.5mi - 1:26

Compare to 22:00 running

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David Cohen
March 18th, 2020 at 11:02 pm
Commented on: 200318

1600-6:34

1200-5:00

800-3:18

400-1:25

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Steve Day
March 18th, 2020 at 10:58 pm
Commented on: 200318

6:12

4:43

3:05

1:23

Total: 21:23

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Scott MacArthur
March 18th, 2020 at 10:53 pm
Commented on: 200318

Pouring rain at home, subbed stationary bike. Rests were the same.

2miles 7:40

1.5 mile 5:30

1mile 3:33

0.5 mile 1:42

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James W Bobo II
March 18th, 2020 at 10:22 pm
Commented on: 200318

M/36/167


As rx’d


25:30

(edited)
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Tripp Starling
March 18th, 2020 at 9:42 pm
Commented on: 200318

Jackie Rx

1600-10:27

1200-7:29

800-4:52

400-2:24

Total 31:12


1600-6:45

1200-5:12

800-3:31

400-1:36

total 23:04

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Grant Heinrich
March 18th, 2020 at 9:25 pm
Commented on: 200318

23:10

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Alex Pham
March 18th, 2020 at 9:01 pm
Commented on: 200318

7:35

5:37

3:44

1:39

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Shane Azizi
March 18th, 2020 at 8:03 pm
Commented on: 200318

26:25 Rx

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Nicole Deaver
March 18th, 2020 at 7:49 pm
Commented on: 200318

8:58

6:27

4:09

2:05


Could've been better, but could've been worse. 🤷🏻‍♀️

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Js Smith
March 19th, 2020 at 1:46 am

You got it done. That’s a win in my book. Always take the W 😉

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Enrico Badalamenti
March 18th, 2020 at 6:22 pm
Commented on: 200318

7:40

5:50

4:00

1:50

=25:20

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Michael Arko
March 18th, 2020 at 6:14 pm
Commented on: 200318

7:38

5:50

3:47

1:57

25:23 total including stop time

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Michael Arko
March 18th, 2020 at 6:39 pm

Ran on grass field not pavement.

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Charlie Pokorny
March 18th, 2020 at 5:53 pm
Commented on: 200318

1600m in 7:59

calf-strain in the 1200m - DNF... Alas!

m/51/5'11"/200#

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Js Smith
March 19th, 2020 at 1:43 am

Hope your calf feels better soon!

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Shaun Stapleton
March 18th, 2020 at 5:33 pm
Commented on: 200318

Row’d instead


1600m -6:13

1200m -4:39

800m -3:03

400m -1:24

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Antonio Larco
March 18th, 2020 at 5:29 pm
Commented on: 200318

32'01"

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Evan Saber
March 18th, 2020 at 5:24 pm
Commented on: 200318

Honestly have no idea what times were and I probably ran 3,000+ meters. Oh well, hopefully get a track next time

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Sebastien Fitzpatrick
March 18th, 2020 at 4:40 pm
Commented on: 200318

24:41 Rx


7:10

5:53

3:54

1:41


I know I already suck at running, but today was worse. I’m still sore, and I ate too much before starting the workout. Excuses excuses. Hopefully I’ll be better next time.

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Lei Wang
March 18th, 2020 at 3:42 pm
Commented on: 200318

23:16

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John Clarke
March 18th, 2020 at 2:10 pm
Commented on: 200318

6:07

4:36

3:02

1:28

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Jim Rix
March 18th, 2020 at 1:27 pm
Commented on: 200318

2 Tabata cycles of alternating goblet squats with 25# kB and shoulder presses with 14# DBs

120 squats (8 rounds of 15)

126 SP (6 rounds of 16, 2 of 15)

modest SLIPS work

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Randy Crooker
March 18th, 2020 at 1:20 pm
Commented on: 200318

For time:

Run 1600 meters 7:16

Rest 3 minutes 

Run 1200 5:19

Rest 2 minutes 

Run 800 meters 3:25

Rest 1 minute

Run 400 meters 1:44

17:44 + rest = 23:44

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Claire Fiddian-Green
March 18th, 2020 at 11:25 am
Commented on: 200318

Will run this weekend

Subbed CF Mayhem 200317

Back Squat 1RM in 12 minutes = 155#

Then 8 min AMRAP of 8 thrusters 85# and 50 double unders. Completed 3 rounds + 8 thrusters. Used Rx weight for thrusters, for DU I subbed 80 single unders + 10 successful double unders.

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Mike Andridge
March 18th, 2020 at 10:44 am
Commented on: 200318

Made up burpee/pull up wod

results there, then into

60/40/20/10 cal assault bike

Times are today's date/compare to date

7:18/8:08

4:54/4:54

2:10/2:16

:54/:59

m/50/175

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Jim Rix
March 18th, 2020 at 1:30 pm

Getting older, getting better. Nice job Mike.

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Matthew Letarte
March 18th, 2020 at 6:25 pm

Hot Damn! 2:10 800m and :54c 400m are impressive as hell!


Edit: Didn't see that it was cal on bike, still nice job!

(edited)
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Mike Andridge
March 18th, 2020 at 7:42 pm

Thanks Jim--I'm still trying to catch you:)

Matthew--lol! Too funny.

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Js Smith
March 19th, 2020 at 1:44 am

Double dipping and faster. Nice!!

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Antonio Albano
March 18th, 2020 at 9:54 am
Commented on: 200318

Mountain bike

3200 mt 12:40

2400 mt 9:13

1600 mt 5:08

800 mt 3:00

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Antoine Vial
March 18th, 2020 at 8:55 am
Commented on: 200318

6'03''

13'34''

18'38''

21'04''

En aller retour de 200m sur la via fluvial

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QiHui Xing
March 18th, 2020 at 7:07 am
Commented on: 200318

Run 1,600 meters(7'30'')

Run 1,200 meters(5'37'')

Run 800 meters(3'47'')

Run 400 meters(1'43'').

The third day of injury recovery.

https://youtu.be/HJLe57RccrE

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Steven Thunander
March 18th, 2020 at 2:54 am
Commented on: 200318

Globo Scale-as Rxed. Sub 2000-1500-1000-500m row or 100-75-50-25 calorie assault bike. If using a treadmill use a slight incline. Home: as rxed. If cooped up inside without an erg/treadmill sub 80-60-40-20 burpees or 200-150-100-50 double unders.

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Juan Acevedo
March 18th, 2020 at 1:30 am
Commented on: 200318

INTENDED STIMULUS


In moments like the one we are living is good to turn to gratitude and appreciation. Can you go out and run? Then do it an enjoy the shit out of it. Just because you can. Today purposely concentrate on having a kick-ass workout. Focus today on finding a challenging pace that you can keep up for the whole thing, and then kill it at the end. If running is not your thing, then do yourself a favor and start slow on the first set and build. Imagine the sole purpose of the first three intervals is to set you up so that you get to that last one ready to kill it. If you love running and know your mile time, open 20-40 seconds below that, and keep or increase the pace in the following intervals. No matter what your relationship is with running, get to that last run and slay. Amidst the uncertainty and the hardship let's rejoice in the fact that we have this fitness thing in common and we love it. ENJOY!



▶ OPTION 1

For time:


Run 1200 meters

Rest 3 minutes

Run 900 meters

Rest 2 minutes

Run 600 meters

Rest 1 minutes

Run 300 meters


▶ OPTION 2

For distance:


Run for 6 minutes

Rest 3 minutes

Run 4.5 minutes 

Rest 2 minutes

Run 3 minutes

Rest 1 minute

Run 1.5 minutes

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Bryan Rosen
March 18th, 2020 at 12:56 am
Commented on: 200318

GENERAL WARM-UP


2 rounds for 30-seconds of:

Air squats

Groiners

Banded good mornings


400-m jog at a light pace


SPECIFIC WARM-UP


Run

2 sets of 25-m carioca run

25-m of high knees + 25-m jog

25-m of butt-kickers + 25-m jog

50-m jog

3 rounds of: 50-m run (increase pace each round)

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Jim Rix
March 18th, 2020 at 1:29 pm

Appreciate the attitude, Juan in this time of uncertainty.

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Chris Sinagoga
March 18th, 2020 at 12:29 am
Commented on: 200318

Champions Club Scaling Notes


RANT

When you see a rest time included, this gives you a good idea what the workout is about. So a mile run will take longer than 3 minutes, and the next thing after the rest is more running, so you know that you are not expected to recover completely before the next run. This is where you can play around with pace: how fast can you go that you can still recover from after 3 minutes? You have plenty of time to practice it.


PURPOSE

Do something with zero equipment


NEW TO CROSSFIT SCALE

4 rounds,

run 400 meters

rest whatever you ran



Check the compare-to for last time's scaling notes

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Pukie
March 18th, 2020 at 12:02 am
Commented on: 200318

NSFW poster version here.

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Matthew Letarte
March 18th, 2020 at 12:08 am

👍🏼

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Js Smith
March 19th, 2020 at 1:42 am

😆

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Nancy Samantha Solano
May 7th, 2020 at 9:15 pm

😎

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