CrossFit | 200716
Thursday

200716

Workout of the Day

82

3 rounds for time of:

Run 200 meters
7 dumbbell push presses
14 ring rows

♀ 45-lb. DBs ♂ 70-lb. DBs

Post time to comments
Compare to 121221.

Comments on 200716

82 Comments

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Kury Akin
November 26th, 2020 at 2:41 pm
Commented on: 200716

6:50 @200m m/c run (3% @ 14kph), 7 pp@45kg, 14 strict row (rings @ rib cage)

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Nate Gordon
September 28th, 2020 at 9:02 pm
Commented on: 200716

7:57

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Cy Azizi
September 5th, 2020 at 2:49 pm
Commented on: 200716

8:30. 50#s

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Clint Michael
September 4th, 2020 at 2:10 am
Commented on: 200716

9:23 Rx’d

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Giuseppe Petrillo
August 7th, 2020 at 2:37 pm
Commented on: 200716

5:54 rx’d

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Jeff Chalfant
August 6th, 2020 at 8:05 pm
Commented on: 200716

7:17 with 55lb dumbbells, unbroken but difficult push press. 70s would’ve been sketchy and not unbroken. Ring rows with ring height at greater trochanter and feet on 12” box. Broke them early at 10/4 but they still proved very hard in later rounds-I have NO stamina on these.


emma: 11:10 with 15lbs

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Felix Seraphin
July 30th, 2020 at 3:33 am
Commented on: 200716

3 rounds for time of:

Run 200 meters

7 dumbbell push presses W KBs 24kg

14 barbell inverted rows)


Time: 8:25.8

:51

1:33.1

:50.6

2:26.6

:50.9

1:53.6

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Nathan Michael King
July 28th, 2020 at 5:14 pm
Commented on: 200716

7:47


55# DBs

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Przemyslaw Kaczorowski
July 26th, 2020 at 7:12 am
Commented on: 200716

7:44

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MaKenan Sciandra
July 25th, 2020 at 3:56 pm
Commented on: 200716

200+ run

7 barbell push press 135#

14 dip bar rows

9:44

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Mike Scott
July 25th, 2020 at 3:21 am
Commented on: 200716

11:07 - sub 15 cals on bike for runs, 55# dbell push presses & rows on rings at 32" from floor

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Ralph Keeley
July 23rd, 2020 at 2:18 am
Commented on: 200716

M/34/6'/175#


6:37, Rx

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Morgan Greene
July 22nd, 2020 at 4:09 pm
Commented on: 200716

Subbed row for run and scaled to 60# DB PP: 8:42

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Benjamin Schill
July 20th, 2020 at 3:08 pm
Commented on: 200716

M/42/6’3”/215


8:25 with changes: 155 lb barbell push press and pull-ups


prev (Rx’d):

M/35/6'3"/200


7:36 - Ring rows... not easy for me.

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Brett Eckles
July 20th, 2020 at 11:25 am
Commented on: 200716

Only have 45lb DB’s so I did 11 reps instead of 7


Time: 5:20


6’1”/M/27/200lb

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Karina Findlay
July 20th, 2020 at 12:08 am
Commented on: 200716

Subbed run for row

500m row

3 rds 7:35

200m row

20# DB strict press

14 ring row

500 m row

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Cor Oz
July 19th, 2020 at 12:51 pm
Commented on: 200716

Warm up: x1

Samson Stretch, overhead squat, sit-ups, pull-ups 5, back extensions, dips 5


3 rounds for time of:

Run 200 meters

7 dumbbell push presses

14 ring rows

 70-lb. DBs

Post time to comments

12:20

3:36, 4:06, 4:36


PRIORITY:

As WOD describes


SCALING:

None


SUBSTITUTIONS:

None

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Nathan Goisnard
July 19th, 2020 at 12:53 am
Commented on: 200716

Scaled / subbed

3 rounds

200 ish metres (there and back in alley)

7x 60# pp

14 pull ups (kipping)

5m16s

thanks

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Richard Foster
July 18th, 2020 at 11:49 pm
Commented on: 200716

Did not time.

3 rnds

50 mountainclimbers

7/7 35lb kbell push press

14 ring rows


I will repeat it as the form for the push press only came in the last round.

The bad form left me struggling with the 45 lb kbell in the warmup so used the 35 lb in the workout.

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Mike Munsee
July 18th, 2020 at 7:51 pm
Commented on: 200716

M 49/6’/190

5.25.

scaled push press to 50#.

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Hank McKibban
July 18th, 2020 at 7:06 pm
Commented on: 200716

9:39 (15-14-13 burpees for 200m, 60-55#x 2, bar rows)

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Sam Meixell
July 18th, 2020 at 4:32 pm
Commented on: 200716

3 rounds in 8:51 of:

Run 200 meters

7 dumbbell push presses, 45#

14 ring rows

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Joseph Amaya
July 18th, 2020 at 2:17 pm
Commented on: 200716

3 rounds for time of:

Run 200 meters

7 dumbbell push presses

14 ring rows

♂ 40-lb. DBs

19:22

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Pablo Vega
July 18th, 2020 at 1:36 pm
Commented on: 200716

4:51

Did 10 push press @50lb dumbells

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Adam Wood
July 17th, 2020 at 11:14 pm
Commented on: 200716

250 m row

35 lbs DB push press

14 ring rows

10:18

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Patrick Starks
July 17th, 2020 at 11:03 pm
Commented on: 200716

scaled to

3 rounds

12 cal assault bike

7 seated db press (30#)

14 ring rows

8:35

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Christian Simpson
July 17th, 2020 at 10:49 pm
Commented on: 200716

Sub run for 3:1 echo bike/DB for 140# barbell


9:31

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Jesse Amar
July 17th, 2020 at 9:53 pm
Commented on: 200716

3 rounds:

run 200m

7 strict hspu

14 pull ups


5:45

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Myles Lance
July 17th, 2020 at 3:39 pm
Commented on: 200716

11:54

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Rika Naruse
July 17th, 2020 at 9:15 am
Commented on: 200716

250m rowing

7 dumbbell push presses

14 ring rows

*30-lb. DBs

Time:7'34

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Byron Hills
July 17th, 2020 at 3:35 am
Commented on: 200716

8:34

60# DBs

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Marcel Ferreira Martins
July 17th, 2020 at 2:13 am
Commented on: 200716

M/39/112kg/179cm

Run 200m

Kt 24kg

Single arm kt push press rigth 7reps

Single arm kt push press left 7 reps

Ring row 14 reps

8'41"

(edited)
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Jeffrey Howard
July 17th, 2020 at 12:52 am
Commented on: 200716

M/24/5'8"/160lb

8:28 - Sc, 50 lb. DB's

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Patrick Doyle
July 17th, 2020 at 12:34 am
Commented on: 200716

1100 hrs

Air Bike W/U 5:00

3 Rounds 4 Time

200 Meter Run

7 Dumbbell Push Press 35#

14 Ring Rows

5:56

D/U Practice 5:00


18:30 hrs

Row W/U 30 cals

5 Rounds For Time:

5 Jump in Bar Muscle Ups

10 Wall Balls 20# 10'

15 Seconds Hand Stands

20 Headshots with pistol at 21' Target

16:08

Row C/D 30 Cals

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Greg Fairbanks
July 17th, 2020 at 12:33 am
Commented on: 200716

3 rds

10 basement stair run-ups (approx 1:10 each)

10 DB Push press (50# dbs)

15 dip bar rows (high paralettes)


11:00

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Steven Odom
July 16th, 2020 at 11:48 pm
Commented on: 200716

Rx’ed

= 6:40

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Jennie Alvarez
July 16th, 2020 at 11:48 pm
Commented on: 200716

9:44.18

.124 mi treadmill run

65# bb push press.

inverted rows


don’t have rings so had to improvise


First WOD ever in the books!

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Michael Bishop
July 16th, 2020 at 11:28 pm
Commented on: 200716

Scaled to 45 lb strict dumbbell presses


Needed a ladder for the ring rose It was very precarious and made it really hard


7:30

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Courtney Guthrie
July 16th, 2020 at 10:41 pm
Commented on: 200716

6:03 s

20# DBs


F/23/5’5/140

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Russell Albrycht
July 16th, 2020 at 10:30 pm
Commented on: 200716

7:36, 225 m row, 35# DB, scaled rows

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JD O
July 16th, 2020 at 10:25 pm
Commented on: 200716

3 rounds:

200m run

7 dips

14 bent over rows with band


5:38

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Matt von L
July 16th, 2020 at 9:48 pm
Commented on: 200716

M/34/6’/220


11:23 w/ 50# dbs

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Steve Day
July 16th, 2020 at 9:11 pm
Commented on: 200716

6:07

Scaled to 55 lb dumbbells

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Coastie Nick
July 16th, 2020 at 8:49 pm
Commented on: 200716

140# barbell


7:18

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itay derw
July 16th, 2020 at 7:42 pm
Commented on: 200716

8:20 min

Did 600 min on a machine because I cant go outside

Did rows on a bar instead of rings(don't have any).

And I have only 45lbs/20kg dumbbells but its enough for my level of fitness.


This is the WOD that closed my first month(A bit more actually) of crossfit.

Overall I feel great. In terms of fat and muscle I am noticing fat loss and muscle gain even though I only lost 0.5kg of bodyweight. I added another 10kg(give or take) on my squat deadlift and power clean 1RM. Built some fundamental aerobic fitness.

But most importantly, the best thing I earned from this month is flexibility and mobility. doing a program that gives you WODs everyday, and so you are stretching after every WOD and doing SLIPS alot is ten times better than any other type of fitness you can do.

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Michael Bishop
July 16th, 2020 at 11:29 pm

Right on

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Jon Wilson
July 16th, 2020 at 7:41 pm
Commented on: 200716

55lb dbs

7:05

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Matthew Fahrenkopf
July 16th, 2020 at 7:39 pm
Commented on: 200716

7:10


Used 35 lb. DBs (heaviest in garage)

Did 10 reps instead of 7


All else as rx’d

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Brendan Mullan
July 16th, 2020 at 6:16 pm
Commented on: 200716

DB PP @ 22.5kg

5.38 min

😅👍

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Dillon Bramblitt
July 16th, 2020 at 6:16 pm
Commented on: 200716

12:01 Rx'd (nasal breathing only=NBO)

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Jay Hubbard
July 16th, 2020 at 6:14 pm
Commented on: 200716

10:32 Rx

(edited)
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Shaun Stapleton
July 16th, 2020 at 6:13 pm
Commented on: 200716

35/195/5’9/M


3 rounds of:


200m run

10 PP’s with 50’s (all I have)

14 ring rows


time: 5:58

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Chad Colwell
July 16th, 2020 at 6:13 pm
Commented on: 200716

6:30 As Rx'd

M/40/5'11"/210lbs

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Charlie Pokorny
July 16th, 2020 at 6:06 pm
Commented on: 200716

6:55 Rx

m/52/5'11"/200#


Kaya:

5:35 scaled (15-lb DBs strict press x7 and bent-over row x14)

f/17/5'3"/113#

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Az Native
July 16th, 2020 at 5:32 pm
Commented on: 200716

8:48, used 60lb DB’s. Rows were at about 30 degree down angle.

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Haley Walter
July 16th, 2020 at 5:24 pm
Commented on: 200716

First day back doing crossfit/any structured WOD in over 3 years.


3 rounds for time:

200m run

7- 15# barbell push press

14 door frame rows


8:50

(edited)
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Alex Pham
July 16th, 2020 at 5:13 pm
Commented on: 200716

7:59

50# dbs

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Mike Andridge
July 16th, 2020 at 4:46 pm
Commented on: 200716

Hey suspects--was the 500m AB a good sub distance wise??? longer? Thx-just for my notes for next time I need to sub for running.

Scaled to

3 rnds

500m AB

7 push press w/ 135# barbell

14 ring rows

6:41

m/50/175

compare to

3 rounds

200m run

135# barbell push press

14 ring rows

(edited)
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Christian Simpson
July 17th, 2020 at 10:14 pm

I sub 3:1 distance for air bike

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Christopher Voght
July 16th, 2020 at 4:43 pm
Commented on: 200716

scaled to

3 rounds for time of:

Run 200 meters

7 dumbbell push presses

14 ring rows

♂ 50-lb. DBs, heaviest I have


6:24

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Nicole Deaver
July 16th, 2020 at 4:34 pm
Commented on: 200716

7:41 (25# DBs)


Felt slow today, probably due to sinus headache.

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Troy Bruun
July 16th, 2020 at 4:12 pm
Commented on: 200716

3rds: 5:22


200 m Run

7 DB Push Press (45lbs)

14 Ring Row

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Jose Manuel Alvarez
July 16th, 2020 at 3:47 pm
Commented on: 200716

3 rounds for time of:

Run 200 meters

7 dumbbell push presses 35lb

14 ring rows

6:20

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Michael Arko
July 16th, 2020 at 3:15 pm
Commented on: 200716

45.5lbs dumbbells

6:57

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Michael Arko
July 16th, 2020 at 3:18 pm

Had a shoestring fail on Rd.2 and had to pause to tie. On the positive, these are brand new NB Minimus Trail 10v1 and, they are awesome. Just need to learn to lace them right.

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Amedeo Alessio Cerea
July 16th, 2020 at 3:09 pm
Commented on: 200716

Run 200m

7 DBs PP 25kg

14 ring rows

7’04”

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Amedeo Alessio Cerea
July 16th, 2020 at 3:07 pm
Commented on: 200716

Run 200m

7 DBs PP 25kg

14 ring rows

7’04”

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Charles Meyers
July 16th, 2020 at 2:15 pm
Commented on: 200716

13

3 rounds for time of:

Run 200 meters

7 dumbbell push presses 50 lbs

14 ring rows

9:20

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Tripp Starling
July 16th, 2020 at 1:26 pm
Commented on: 200716

Scaled dumbbells to 35#

4:12

need to buy heavier dumbbells


Jackie:

scaled dumbbells to 20#

6:18

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Joe Conradi
July 16th, 2020 at 1:19 pm
Commented on: 200716

3 rounds:

200m run

11 push press (2x45# DBs)

15 bent over rows (2x45# DBs)


5:23

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Randy Crooker
July 16th, 2020 at 1:05 pm
Commented on: 200716

run rx

Scaled to 50lb DBs

bedsheet rows for ring rows

7:42

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John Clarke
July 16th, 2020 at 12:00 pm
Commented on: 200716

Extended to 20 AMRAP:


400m run

7 DB push press - 30lb DBs

14 pullups


6 rounds + 400m + 17 reps

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Viktor Wachtler
July 16th, 2020 at 10:48 am
Commented on: 200716

7:31

24kg (53lb) kettlebells (heaviest ones I have)


43/1.78m/77kg

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Niall O'Reilly
July 16th, 2020 at 10:41 am
Commented on: 200716

8.13

250m row

16Kg DB for push press and bent row

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Kyungtaek Kang
July 16th, 2020 at 7:54 am
Commented on: 200716

6:39 (30kg. DBs)

CFHIM - MAKING PEOPLE BETTER

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JASON H
July 16th, 2020 at 7:01 am
Commented on: 200716

5.41 min 3 sets

200m run

7x 10kg db each for db push press

14 Bar rows

(Next time increase the db weight)

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Reza Dehghanzadehsuraki
July 16th, 2020 at 5:40 am
Commented on: 200716

WOD ANALYSIS


Coaching notes:


Modality: This WOD is a triplet modality that combines a sprint run from metcon modality, a heavy weight movement from weightlifting modality and a low skill movement from gymnastic modality.


Scale method: This training focuses on the speed of the 200 m run. If the athlete cannot run 200 meters in under 1 min, trainers are advised to scale it.


Scale method: The weight of push press and the reps of ring row should be set so that athletes do them without any break. Otherwise, trainers are advised to scale the weight and reps.


Time to perform: This high intensity WOD takes about ≈ 8 min, so if the athletes perform it longer than ≈ 8 min, trainer can scaled it. Advanced athletes can do it under 7 min.


Running a class: Trainers have ≈ 52 min for set other parts. So he/ she can set the other parts according to purpose of the training and level of physical fitness of athletes.


Physiology (GPP): Speed, strength, stamina and cardiovascular respiratory play the major role in this exercise.


Physiology (energy pathway): The lactic acid is the dominant energy pathway in this WOD.


Anatomy:

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

Push press: Trapezius (upper fibers), Anterior & middle deltoid, Triceps, Gluteus maximus, Quadriceps.

Ring row: Trapezius (middle fibers), Latissmius dorsi, Posterior deltoid, Brachialis, Biceps, Erector spinae.

_________________________


Running a 60 min class:

Whiteboard: ≈ 3 min

General warm-up: ≈ 5 min

Specific warm-up for run: ≈ 4 min

Specific warm-up for push press: ≈ 5 min

Specific warm-up for ring row: ≈ 4 min

WOD: ≈ 8 min

Cool-down: ≈ 10 min


Additional time: It remains ≈ 21 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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Osvaldo Flores
July 16th, 2020 at 5:25 am
Commented on: 200716

Total Time: 28:00


3 rounds for time of:

Run 200 meters // 250m

7 dumbbell push presses // 14 reps w/35-lb + squat

14 ring rows // same

(edited)
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Park Hyunwook
July 16th, 2020 at 5:25 am
Commented on: 200716

M/48/200716

250row 55# 8'30"

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QiHui Xing
July 16th, 2020 at 4:12 am
Commented on: 200716
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Chris Sinagoga
July 16th, 2020 at 2:12 am
Commented on: 200716

Champions Club Scaling Notes


RANT

Nothing to rant about


WHAT ABOUT THE MOVEMENTS

Run - locomotion, unilateral loading, using gravity

Push press - jumping, pushing, open-circuit (dumbbells vs. barbell), overhead

Ring row - pulling, midrange, open-circuit (rings vs. bar), probably strength more than skill (no kipping), global extension


WHAT ABOUT THE FORMAT

3 rounds, short run, short reps - means heavy/difficult on the reps, sprint the run, short and fast for the workout. If you don't have the technique or strength, then you are going to probably benefit from extending it.


TECHNIQUE SCALE

As is, just take a 1-2 minute rest between exercises.

In a weird way, an advanced athlete might benefit from the technique scale here because the emphasis is on keeping your technique while going as fast as possible. Usually our version of going fast just means quick transitions and quick cycling, not as much quick reps. So try for quick reps here and rest in between. And if you need more practice, then add a round or two.


CONSISTENCY SCALE

3 rounds

400-meter run

30 push press

30 ring rows


INTENSITY SCALE

As is


MY STUFF

I had a spotter handy, so I redid the back squats really quick and hit 315 for a single. This I did this one in like 6:30 something at like 60% speed.


GENERAL FEAR LEVEL: 7

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John Smith
July 16th, 2020 at 1:10 am
Commented on: Breakfast: A Legacy of Cereal … and Sin?

No more added sugars for young children: https://www.cnn.com/2020/07/15/health/dietary-advisory-guidelines-infants-wellness/index.html

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