CrossFit | 200702
Thursday

200702

Workout of the Day

62

Jerry
For time:

Run 1 mile
Row 2,000 meters
Run 1 mile

Post time to comments.
Compare to 120314.

Comments on 200702

62 Comments

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Lucas Almeida
November 19th, 2021 at 12:22 am
Commented on: 200702

Time: 32:16


Good workout. Will come back to it. RIP Jerry.


Lucas

M/39/5'8"/190

(edited)
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Brian W
August 11th, 2021 at 3:41 pm
Commented on: 200702

23:03

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Kury Akin
November 11th, 2020 at 2:43 pm
Commented on: 200702

24:39 which appears to be a PR. This one's for you Lakey.

1.5km road loop in about 6:30

2.2km m/c row in just over 10m

1.5km road loop

24:30 25.04.12 sub & part 20kg SDLHP (70,30), t/m run @ 3% & 13.5kph, 20k SDLHP (30,30,20,20), t/m run @ 3% & 13.5kph.

26:57 06.10.11

38:13 17.10.10

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Cy Azizi
August 19th, 2020 at 4:16 pm
Commented on: 200702

26:33rx

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Kevin Miller
August 1st, 2020 at 12:21 am
Commented on: 200702

RX 28:40

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Giuseppe Petrillo
July 25th, 2020 at 1:33 pm
Commented on: 200702

22:06

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Jeff Chalfant
July 23rd, 2020 at 10:05 pm
Commented on: 200702

24:41 rx’d. First time on this one. Ran around the neighborhood. No stopping to walk. First mile in under 7:50. Row in 8:17...not much time for a warmup...




180/41/69”

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Nathan Michael King
July 14th, 2020 at 11:00 pm
Commented on: 200702

24:09 Rx PR

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Lyle Jennings
July 11th, 2020 at 11:22 pm
Commented on: 200702

26:30 RX


15 minute bike session, rest 1 minute then right into it.

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Morgan Greene
July 9th, 2020 at 10:35 pm
Commented on: 200702

Subbed .75 miles on assault runner: 23:00

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Ralph Keeley
July 8th, 2020 at 11:49 pm
Commented on: 200702

M/34/6'/175#


23:56 Rx

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Loris Giuliano Ferrari
July 7th, 2020 at 3:32 pm
Commented on: 200702

Male 50 181cm/76Kg

29:43

Rx'd

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Brett Eckles
July 7th, 2020 at 3:19 pm
Commented on: 200702

23:44


Run 7:44

5 second transition

Row 7:53

Run ~8:02


M/6’1”/27/205

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Hank McKibban
July 7th, 2020 at 3:56 am
Commented on: 200702

23:01 (sub’d 80x burpees for row)

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MaKenan Sciandra
July 6th, 2020 at 2:24 am
Commented on: 200702

1 mile run

100 burpees

walk/run 1 mile

38:29

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Tony Martin
July 4th, 2020 at 7:46 pm
Commented on: 200702

M/50/76"/250#


Total time = 32:00


Mile 1 = 10:58

Row 2k = 8:07.5

Mile 2 = 11:10


Miles done on a hilly gravel/dirt road

"Real Feel" = 103°F

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Myles Lance
July 3rd, 2020 at 7:54 pm
Commented on: 200702

23:13

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Nate Gordon
July 3rd, 2020 at 5:14 pm
Commented on: 200702

27:19

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Christian Simpson
July 3rd, 2020 at 5:06 pm
Commented on: 200702

96f outside...sub run for 3 mi echo bike


8:35/7:54/9:00


Total time with transitions: 26:26

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George Ponte
July 3rd, 2020 at 2:42 pm
Commented on: 200702

27:55rx on a true form runner

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Dan Kremer
July 3rd, 2020 at 2:27 pm
Commented on: 200702

24:50 Rx’d

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Courtney Guthrie
July 3rd, 2020 at 1:59 pm
Commented on: 200702

29:59

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Brad Kurtz
July 3rd, 2020 at 4:06 am
Commented on: 200702

23:06 rx


7:06 run

7:20 row

8:40 run (ouch)


26/6’2”/220


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Nathan Goisnard
July 3rd, 2020 at 2:31 am
Commented on: 200702

25m24s RX

Thanks Sergeant Major

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Clark Perez
July 3rd, 2020 at 12:49 am
Commented on: 200702

RX

28 minutes. Terrible time. Need to work on my rowing.

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Michael Bishop
July 3rd, 2020 at 12:13 am
Commented on: 200702

Took it nice and slow


9:30 miles

9:09 row

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sandy francisco duran perez
July 2nd, 2020 at 11:27 pm
Commented on: 200702

For Time:

1 mile run

AMRAP 6'

Double-unders

1 mile run

Time: 22:30:48 total +263 Double Unders

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Blas Raventos
July 2nd, 2020 at 11:02 pm
Commented on: 200702

I wonder where Eric O connor is, he was one of my L2 seminar instructors and I appreciate his insights here. Coach if you see this I would be happy to see you pop back here again.


Modifiqué JERRY por falta de un C2 rower.


Completé x tiempo y reps:


1 milla corriendo

7 min burpees

1 milla coriendo


Mi score de JERRY modificado: 21:32 y 70 reps.

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Steven Odom
July 2nd, 2020 at 10:38 pm
Commented on: 200702

Rx’ed

=22:33


Hot day in Minnesota, 93F and humid.

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Jeffrey Howard
July 2nd, 2020 at 10:30 pm
Commented on: 200702

M/24/5'8"/160lb


23:19


For Jerry

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Matt Ischenko
July 2nd, 2020 at 10:15 pm
Commented on: 200702

M39 6Ft 183lbs

25:24

sweat fest

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Steve Day
July 2nd, 2020 at 9:17 pm
Commented on: 200702

Jerry

22:23

Runs - treadmill @ 1% incline


Took awhile to get my legs back under me after the row.


Splits for each piece were roughly:

6:45/ 7:50/ 7:15

The remainder was in transitions.

(edited)
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Julien Brosseau-Pare
July 2nd, 2020 at 9:02 pm
Commented on: 200702

M/34/178


25:50 as Rx’d

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David Williams
July 2nd, 2020 at 8:55 pm
Commented on: 200702

36/M/172


1 mile

max burpees in 8 min (81)

1 mile

25:59

(3pm 103f heat index for extra suck)


Casual 5k this morning as well

(edited)
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Eric Ryan
July 2nd, 2020 at 8:30 pm
Commented on: 200702

Where have all the coaches gone??Coaches....please. We novice rely on your expertise to better sharpen our experience to grow in this community and training. The wod notes and warmups were invaluable!

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Steve Day
July 2nd, 2020 at 9:21 pm

Bryan & Juan left after the HQ shakeup. There are several coaches still commenting and thousands of previous comments with warm up ideas. I'd start there. Remember, this is free. Nobody's obligated to do anything.

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Eric Ryan
July 3rd, 2020 at 7:26 pm

Precisely why i annotated how helpful they were. No ones calling on obligation but the coaching has done wonders for knowledge and growth in many and was appreciated.

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Charlie Pokorny
July 2nd, 2020 at 7:27 pm
Commented on: 200702

25:44 Rx

8:24 mile, 7:59 row, 8:58 mile, :23 time in transition

with gratitude

m/52/5'11"/200#

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Travis Schwartz
July 2nd, 2020 at 7:21 pm
Commented on: 200702

24:20 RX

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Jeremiah Johnson
July 2nd, 2020 at 7:03 pm
Commented on: 200702

35/190/M


23:57 5K


no rower so just ran a 5K.


90 degrees, two dogs, running stroller.

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Shaun Stapleton
July 2nd, 2020 at 4:46 pm
Commented on: 200702

35/195/5’9/M


Rx 23:44

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Chris Sinagoga
July 2nd, 2020 at 4:37 pm
Commented on: 200702

Champions Club Scaling Notes


RANT

The site ate up my comments last night it seems.


WHAT ABOUT THE MOVEMENTS

Running - locomotion, falling, using gravity, unilateral loading, squatting

Rowing - locomotion(ish), squatting, falling, using gravity, deadlift shapes, push-up shapes


WHAT ABOUT THE FORMAT

A 2-mile run and 2k row split up in a way that gets more intensity out of each.


TECHNIQUE SCALE

2 rounds of:

Run 800m

Row 1k

Run 800m

*rest whatever the row/run efforts took between each movement


CONSISTENCY SCALE

Lump the run together into a 2-mile run. Put whichever movement you want to prioritize first.


INTENSITY SCALE

As is, rest as needed between movements. Record 3 separate times.


MY STUFF

15:13, scaled to 800m run, 200 sdhp, 800m run.


GENERAL FEAR LEVEL: 7

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Chris Meldrum
July 2nd, 2020 at 4:30 pm
Commented on: 200702

As rx’d, 24:57 (PR).


Technically a PR, but I accidentally ran 1.2 miles each way first time I did this.  It works out to almost exactly the same time.  First run was 7:40, row

was 8:00, and last run was just under 8:00.  Transitions were 40-45s each.


47m/5'10"/185

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Amedeo Alessio Cerea
July 2nd, 2020 at 3:48 pm
Commented on: 200702

28:12 Rx

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Jim Rix
July 2nd, 2020 at 3:21 pm
Commented on: 200702

No rower. Will honor Jerry next week I hope.


4 RFT

15 one arm DB snatches, 30# DB

15 DB snatches, other arm

15 squats, both 30# DBs

2 min rest


1:55-1:50-1:48-1:48


57/5’8”/160

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Joe Conradi
July 2nd, 2020 at 2:43 pm
Commented on: 200702

23:01

  • 7:51
  • 200 2x20# db sdhp (7:30)
  • 7:40
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Emilio Diaz
July 2nd, 2020 at 2:33 pm
Commented on: 200702

WARM UPS PLEASEEEEEEEE

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Clark Perez
July 2nd, 2020 at 11:39 pm

I second that!

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Nicole Deaver
July 2nd, 2020 at 1:58 pm
Commented on: 200702

27:13

Run 1 mile

50 SDHP (45#)

200 SU

50 SDHP (45#)

Run 1 mile


My 8 year old son did the runs with me. My 5 year old daughter did the last mile with us, in her sandals. 🤷🏻‍♀️💪🏻

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Jim Rix
July 2nd, 2020 at 3:22 pm

Awesome!

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Jon Finn
July 2nd, 2020 at 1:57 pm
Commented on: 200702

Rx

1 mile 8:07

2000m row 8:57

1 mile 6:57

Time 24:02

It was a bit tough to get through those rows but I made up a minute with my second mile.

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Ryan Ascenzo
July 2nd, 2020 at 1:42 pm
Commented on: 200702

31:29 w/20# weight vest

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Charles Meyers
July 2nd, 2020 at 1:32 pm
Commented on: 200702

Jerry

For time:

Run 1 mile 10;03 Assault Air Runner

Row 2,000 meters 9:23

Run 1 mile 9:27 Assault Air Runner

28:53

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Tripp Starling
July 2nd, 2020 at 1:17 pm
Commented on: 200702

Rx 23:16


Jackie Rx 31:17

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Russell Albrycht
July 2nd, 2020 at 1:12 pm
Commented on: 200702

Assault bike, row assault bike, 8 minutes each, 2.8 mi/1810 m/2.7 mi

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Mike Andridge
July 2nd, 2020 at 12:31 pm
Commented on: 200702

Modified--camping in Michigan.

RIP Jerry

10 min run

100 sdhp 53#kb

100 kbs 53#

13 min walk(calf strain)

37:18

M/50/175

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Randy Crooker
July 2nd, 2020 at 12:31 pm
Commented on: 200702

1 mile run 6:55

200 sdhp 45# bar

1 mile run 7:49

Time 26:42

(edited)
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Viktor Wachtler
July 2nd, 2020 at 11:59 am
Commented on: 200702

Subbed:

800 single-unders

200 TRX squat-rows

800 single-unders

21:35

(I was kinda stationary since I was cooking in the garden in the meantime).

43/1.78m/77kg

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John Clarke
July 2nd, 2020 at 11:41 am
Commented on: 200702

1 mile run

100 burpees

1 mile run


20:58

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QiHui Xing
July 2nd, 2020 at 8:43 am
Commented on: 200702
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Reza Dehghanzadehsuraki
July 2nd, 2020 at 4:54 am
Commented on: 200702

WOD ANALYSIS

Coaching notes:

This exercise is a hero WOD that evaluating the aerobic capacity.


Modality: This exercise is a single modality that includes 3 high distance run and row from metabolic conditioning modality.


Purpose: The training purpose is improving the cardiorespiratory endurance. The volume of the training is long, so recovery has not been a limiting factor.


Time to perform: This high volume WOD takes about ≈ 25 min. Trainers have  ≈ 25 min for set other parts of class.


Physiology (GPP): Cardiorespiratory endurance plays a major role in this exercise.


Physiology (energy pathway): The aerobic system is a dominant energy pathway in this exercise program. Because the duration of this exercise is long and the intensity is moderate that the body uses aerobic pathway most of the training time.


Anatomy:

Run: Gluteus maximus, Iliacus Psoas, Rectus femoris, Sartorius, Quadriceps, Hamstring, Gastrocnemius,Tibialis anterior


Row: Trapezius (middle fibers), Latissimus dorsi, Biceps, Gluteus maximus, Quadriceps, Soleus

______________________


Running a 60 min class:

Whiteboard ≈ 3 min

General warm-up ≈ 5 min

Specific warm-up ≈ 7 min

WOD = 25 min

Cool-down  ≈ 10 min


Additional time: It remains ≈ 10 minutes that can be divided in specific warm-up or cool-down


You can see my other analysis in my instagram page.

Train hard and challenge your body. Enjoy it ;)

GOOD LUCK

(edited)
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Kyungtaek Kang
July 2nd, 2020 at 4:04 am
Commented on: 200702

28:15

CFHIM - MAKING PEOPLE BETTER

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