CrossFit | 210201
Monday

210201

Workout of the Day

34

3 rounds for time of:

Run 800 meters
30 pull-ups
40 push-ups
50 squats

Post time to comments.
Compare to 050228.


Scaling:
This longer workout contains large sets of each exercise. Reduce the number of reps so each round can be completed in less than 10 minutes. While breaks will be needed to get through each set, scale down to avoid total failure and encourage consistent movement.

Intermediate Option:
3 rounds for time of:
Run 800 meters
20 pull-ups
30 push-ups
40 squats

Beginner Option:
3 rounds for time of:
Run 400 meters
15 ring rows
20 assisted push-ups
25 squats

Comments on 210201

75 Comments

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Diego Pongeluppe
July 18th, 2021 at 7:57 pm
Commented on: 210201

24:37 RX

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Clint Michael
March 28th, 2021 at 3:19 pm
Commented on: 210201

36:35 Rx’d

sucked!!!

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Leonardo Silva
March 7th, 2021 at 8:42 pm
Commented on: 210201

42:00

strict pull ups

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Manchild Manchild
March 1st, 2021 at 5:59 pm
Commented on: 210201

did 1/2


14:06

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Morgan Greene
February 26th, 2021 at 10:39 pm
Commented on: 210201

22:47

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Brian W
February 24th, 2021 at 5:12 pm
Commented on: 210201

27:20 RX

7:19 / 9:35 / 10:26

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Jeff Chalfant
February 22nd, 2021 at 10:46 pm
Commented on: 210201

31:37 rx’d (no warmup) started under 10m/round but pushups and running got slower. Broke pull-ups 8/10/12, broke pushups into 8’s round 1, 10/9/8/7/6 round 2, and then 5/5/5/5/4/4/4/4/4 on round 3. Squats unbroken rounds 2 and 3.



178lb/41y/69”

(edited)
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Jeffrey Howard
February 12th, 2021 at 12:50 am
Commented on: 210201

M/25/5'8"/155lb

CrossFit AFK


33:11 - Rx (push-ups on parallettes)

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Allan Smith
February 10th, 2021 at 11:50 pm
Commented on: 210201

33:15


Subbed 1500m bike for run


3rd round started at 19:30

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Dave DeCoste
February 8th, 2021 at 7:09 pm
Commented on: 210201

24:43 Rx

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Cor Oz
February 7th, 2021 at 9:14 pm
Commented on: 210201

Rx goal:

23:45


Actual:

Intermediate 

Standard kipping pull-ups (non-butterfly)

26:14

Average lap: 8:45

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Courtney Guthrie
February 7th, 2021 at 12:59 am
Commented on: 210201

23:59 s


800m row (too cold outside for me)

15 leg assisted kipping/jumping pullups

20 knee pushups

25 squats


nursing shoulder injury


CrossFit AFK

F/24/5’5/140

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Hank McKibban
February 6th, 2021 at 6:30 pm
Commented on: 210201

24:02 rx

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Dusty Russell
February 6th, 2021 at 2:53 pm
Commented on: Workout Tips

34/5’10”/200


int

3rft

800 run

20 pullups

30 pushups

40 squats

29:57

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Chris Sinagoga
February 5th, 2021 at 5:10 pm
Commented on: 210201

Champions Club Scaling Notes


RANT

Nothing to rant about


WHAT ABOUT THE MOVEMENTS

Run - monostructural movement at a distance a little too far to sprint, but not by much

Pull-up - pulling with skill (core-to-extremity)

Push-up - pushing at midrange with stamina playing a big factor

Squat - squatting with speed


MAIN DECISION

Just a Workout or emphasize a particular aspect of it?


TECHNIQUE SCALE

As is, but maybe decrease ROM on pull-ups to get a good kipping rhythm and cut push-ups a bit - maybe to 30 or 25


CONSISTENCY SCALE

As is.


INTENSITY SCALE

Sprint the run, rest as needed between rounds


INJURY SCALE

Do 5 rounds of either just the run and squats, or just the pull-ups and push-ups


MY STUFF

26:29 as rx'd.


GENERAL FEAR LEVEL: 7

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Luis Beza
February 5th, 2021 at 11:21 am
Commented on: 210201

3 Rounds for time:


2´ Run

15 Strict pull-ups

30 Push-ups


Score: 16:58

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Greg Fairbanks
February 5th, 2021 at 12:18 am
Commented on: 210201

3 rds

15 stair sprints (basement stair down+up)

10 inverted rows (high parallettes)

20 pushups, strict

30 squats


17:46


I don't know if I'm dealing with post COVID shortness of breath or what, but it's been affecting my workouts for sure. Honestly the WODS kinda help my lungs get bigger breaths, but my physical fortitude is probably diminished due to it.

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Nate Gordon
February 4th, 2021 at 10:03 pm
Commented on: 210201

27:28

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Az Native
February 4th, 2021 at 4:55 pm
Commented on: 210201

35:26, decided to go for the whole thing. Big mistake, this thing sucked!

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Chin-Sheng Chou
February 4th, 2021 at 10:53 am
Commented on: 210201

RX, 29:17

(9:26/9:48/10:03)

(edited)
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Giuseppe Petrillo
February 4th, 2021 at 10:19 am
Commented on: 210201

26:51 rx’d

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Antoine Vial
February 4th, 2021 at 5:16 am
Commented on: 210201

34'28''

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Christian Simpson
February 4th, 2021 at 1:58 am
Commented on: 210201

Rx, 39:57 (11:42/14:20/13:55)

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Daniel Robinson
February 3rd, 2021 at 7:22 pm
Commented on: 210201

Intermediate Option:

3 rounds for time of:

Subbed 1K Row for Run

20 pull-ups

30 push-ups

40 squats

27:13

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Roger Munger
February 3rd, 2021 at 4:56 pm
Commented on: 210201

Rx'd

34:18

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Matthew Letarte
February 3rd, 2021 at 4:26 pm
Commented on: 210201

Intermediate Option

27:42

800m run

20 strict pullups

30 chest-to-ground pushups

40 squats

8:36/9:34/9:32

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Chris Broomes
February 3rd, 2021 at 4:13 pm
Commented on: 210201

Intermediate

Its icy out here so I subbed air bike for run.


1km bike

20 pull-ups

30 push-ups

40 squats


16:40


Round 1 - 4:35

Round 2 - 5:48

Round 3 - 6:17


M/48/5’5”/188

(edited)
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Erik Dresner
February 3rd, 2021 at 4:07 pm
Commented on: 210201

Intermediate scale, but with strict pull ups


22:59


Pull ups:

6-5-4-3-2

6-5-4-3-2

5-1-1-1-3-1-1-1-2-1-1-1-1 (plus 1 no rep)


Push-ups:

15-10-5

17-8-5 (some pauses at top of plank)

18-7-1-1-1-1-1 (some pauses at top of plank. approx. reps, don’t remember exact)


Probably would’ve finished around 33’ had I gone Rx. The pull ups and push ups would’ve slowed way down.

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James Gentile
February 3rd, 2021 at 3:37 pm
Commented on: 210201

28:24 RXd

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Sam Meixell
February 3rd, 2021 at 12:44 pm
Commented on: 210201

3 rounds in 17:39 of:

Run 400 meters

10 pull-ups

20 push-ups

30 squats

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QiHui Xing
February 3rd, 2021 at 12:25 pm
Commented on: 210201

RX:23'45''.(pull-ups unbroken)

https://youtu.be/M45W1p9W7Co

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Aaron Brumit
February 3rd, 2021 at 3:46 am
Commented on: 210201

32:58 rx

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Dj Kastrup
February 3rd, 2021 at 1:03 am
Commented on: Workout Tips

35/m

rx: 27:45

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Lindsay Aspen
February 2nd, 2021 at 11:13 pm
Commented on: 210201

800m treadmill run

30 hanging rows

40 push ups from knees (did half the first set regular but realized I’d be much slower than 10 mins a round)

50 squats


32:14

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Charles Meyers
February 2nd, 2021 at 9:01 pm
Commented on: 210201

Intermediate option 31:02

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Mja 204
February 2nd, 2021 at 8:53 pm
Commented on: Workout Tips

M / 36 / 83.1kg (never have I regretted making the decisionRx so much being unfit)


800m in 40x20m shuttles


37:17

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Coastie Nick
February 2nd, 2021 at 8:30 pm
Commented on: 210201

22:04 Rx’d

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Mikael Bauchy
February 2nd, 2021 at 12:53 pm
Commented on: Workout Tips

Rx 29'41

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Randy Crooker
February 2nd, 2021 at 2:43 am
Commented on: Workout Tips

Rx 28:48


m/35/5’-10”/175lbs

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Dj Kastrup
February 3rd, 2021 at 1:02 am

Nice work!

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Ben Mohandesi
February 2nd, 2021 at 2:00 am
Commented on: Workout Tips

Good burn. Did 1000 m row in place of the run:

Row 1000 meters

30 pull-ups

40 push-ups

50 squats


29:11 M/46

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David Smith
February 2nd, 2021 at 1:48 am
Commented on: Workout Tips

scaled to 600m run

6 20lb med ball weighted strict pullps

30 pushups

50 squats


except first round I did 30 burpees instead of run. My left Achilles was feeling sore. After first round it was warm and felt good to run.


screwed up my timer so don’t know score.

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Jim Rix
February 2nd, 2021 at 1:14 am
Commented on: Workout Tips

Back from a month away...good to be back with my workout partners!

5-5-5 back squats

185-185-195#

today’s workout, scaled to 3 RFT of

800m runs

20 pull-ups

40 push-ups

50 squats

29:28


58/5’8@/160

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David Smith
February 2nd, 2021 at 1:49 am

Good to see you back!

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Charlie Pokorny
February 2nd, 2021 at 3:02 am

Welcome back Jim!

I have been wondering about you.

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matthew rhodes
February 2nd, 2021 at 12:34 am
Commented on: Workout Tips

35/M/6’4”/262


34:31

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Mike Andridge
February 2nd, 2021 at 12:17 am
Commented on: Workout Tips

3 rnds

2000m assault bike

30 strict pull ups

40 push ups

50 sqts

33:43

M/50/175

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sandy francisco duran perez
February 2nd, 2021 at 12:14 am
Commented on: Workout Tips

3 rounds for time of:


Run 800 meters

30 Strict Pull-ups

40 push-ups

50 squats

____________

Time:22:52

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Kevin Flowers
February 1st, 2021 at 11:25 pm
Commented on: Workout Tips

M/55/6’1”/181


3 RFT:

3000 m (60 cal) Rogue Echo bike* (avg 3:37/327 W)

30 strict pullups

40 hand-release pushups

50 air squats


Rx: 26:01


*NYC Snowpocalypse made running outside ill-advised, and no treadmill in box

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Antonio Alves
February 1st, 2021 at 11:19 pm
Commented on: Workout Tips

Modified / scaled to:


3 rounds for time of:


Run 800 meters

30 inverted rows

40 kneeling push-ups

50 squats


SCORE: 30'21''

--

Great format 👍 A bit too tired to fully enjoy it, but still felt pretty good.

Split times: 10'15'' / 09'45'' / 10'21''.

Keeping squats unbroken was the hardest part. Runs were a more or less flat loop around the block.

(edited)
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QiHui Xing
February 1st, 2021 at 11:15 pm
Commented on: Workout Tips

RX:23'45''.(pull-ups unbroken)

https://youtu.be/M45W1p9W7Co

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QiHui Xing
February 1st, 2021 at 11:14 pm
Commented on: Course Photos | Jan. 25-31, 2021


(edited)
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Lincoln Kerger
February 1st, 2021 at 11:14 pm
Commented on: Workout Tips

Intermediate Scale: 21:29

All push-ups and first 2 sets of squats unbroken.


Doing this Rx'd next time.

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Jeremey Tate
February 1st, 2021 at 9:59 pm
Commented on: Workout Tips

29:55 (9:45-10:05-10:05)

M/34/175/6ft

Whoop Recovery 99%, Strain 10.1


Air Runner- 3:40 - 4:00 - 4:30 🥵

Pull-ups - 15s every :45

Push-ups- 10 every :30 for 2 rounds - last round 5s 🥵

Air Squats- unbroken 1:00-1:45

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Liz Myers
February 1st, 2021 at 9:03 pm
Commented on: Workout Tips

29:10 RX

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Derek Schierlmann
February 1st, 2021 at 8:58 pm
Commented on: Workout Tips

M49/5'9"/157

Did some homework on hip explosion in hang power cleans

Then modified wod to

3rft of

4:00 elliptical

30 strict pull ups

40 push ups

50 bw squats

7:30+9:40+10:21=27:40

Had to break up the last round into 5 sub-rounds (ala cindy: 6,8,10) to keep the pace up.

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Norbert Christian Barrientos
February 1st, 2021 at 8:52 pm
Commented on: Workout Tips

m/34/5'2"/167#

scaled, broken, 50 mins


Run: 1st rd 10mins bike standing, 2/3rd 3 mins against wall

Pull-ups: 1st 20 @ pull up bar broken/5's, 2/3rd @ dip bar broken/10's

Push-ups: ordinary broken/10's

Squats: 1st round broken/20's ohs empty bar, 2/3rd broken/10's 20# kb

varied rests. end. 🥵😅😼

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Steve Day
February 1st, 2021 at 8:17 pm
Commented on: Workout Tips

24:32

Strict pull-ups

7:28/9:01/8:03

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Charlie Pokorny
February 1st, 2021 at 7:19 pm
Commented on: Workout Tips

26:37 Rx

m/52/5'11"/200#

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Alex Pettingell
February 1st, 2021 at 6:40 pm
Commented on: Workout Tips

Rx, strict pull-ups: 31:51

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Nicole Deaver
February 1st, 2021 at 5:49 pm
Commented on: Workout Tips

30:11


Rx all but Subbed 5mins on the bike each Rd for the runs. Not a big fan of running in sleet.

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Chris Sinagoga
February 1st, 2021 at 5:43 pm
Commented on: Workout Tips

Champions Club Scaling Notes


RANT

Comments don't work on the main post?


WHAT ABOUT THE MOVEMENTS

Run - monostructural movement at a distance a little too far to sprint, but not by much

Pull-up - pulling with skill (core-to-extremity)

Push-up - pushing at midrange with stamina playing a big factor

Squat - squatting with speed


MAIN DECISION

Just a Workout or emphasize a particular aspect of it?


TECHNIQUE SCALE

As is, but maybe decrease ROM on pull-ups to get a good kipping rhythm and cut push-ups a bit - maybe to 30 or 25


CONSISTENCY SCALE

As is.


INTENSITY SCALE

Sprint the run, rest as needed between rounds


INJURY SCALE

Do 5 rounds of either just the run and squats, or just the pull-ups and push-ups


MY STUFF

26:29 as rx'd.


GENERAL FEAR LEVEL: 7

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Meagan Burns
February 1st, 2021 at 3:36 pm
Commented on: Workout Tips

29:30 intermediate

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Paula Jacques
February 1st, 2021 at 7:00 pm

Thanks for the workout tips! Hope you are well!

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Chelsey Swanson
February 1st, 2021 at 2:16 pm
Commented on: Course Photos | Jan. 25-31, 2021

Thanks to Pablo, Jess & Yurii for putting on an amazing course in St. Paul, Minn.! It was a weekend full of valuable information and great energy!

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Brian Folkman
February 1st, 2021 at 12:05 pm
Commented on: Course Photos | Jan. 25-31, 2021

Huge "Shout Out" the to amazing Level 1 Staff: Austin, Donny, and Andy!! Also, to our host, Jen @ Crossfit Greer!! What an impressive weekend and group of individuals putting in the time to further their Crossfit Journey. I wish we had 1 more day. There was so much information. Never stop learning. Thank you again to everyone involved. "2 Claps and a Woooooo!!!"

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Josh Dingman
February 1st, 2021 at 11:34 am
Commented on: Course Photos | Jan. 25-31, 2021

Thank you Pablo, Jess and Yurri for an amazing weekend at the L1 seminar in St. Paul, MN. The weekend flew by and I gained so much valuable knowledge to bring back to my box! An amazing group of coaches that really brought the energy and fun into the course work.

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Brett Eckles
February 1st, 2021 at 11:20 am
Commented on: Workout Tips

28:32 Rx


Ran on the Air Assault Runner


M/28/6’1”/200lbs

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Dj Kastrup
February 1st, 2021 at 5:24 pm

Nice work!

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Brett Eckles
February 1st, 2021 at 7:06 pm

Thanks Dj!

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Andrew Grigg
February 1st, 2021 at 4:51 am
Commented on: Course Photos | Jan. 25-31, 2021

Level 1 in St. Paul, MN was great! I learned so much great information that I can not wait to apply. Pablo, Jess, and Yurii were absolutely amazing instructors.

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Eric Levy
February 1st, 2021 at 2:48 am
Commented on: Course Photos | Jan. 25-31, 2021

Level 1 Course In Tucson, AZ, was great! A lot of information presented in a straight forward manner by amazing coaches!

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Ronald Ebert
February 1st, 2021 at 1:51 am
Commented on: Course Photos | Jan. 25-31, 2021

L2 Seminar at Roots in Boulder was great. Thank you Nicole, Courtney, and Kevin.

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Hakeem Askew
February 1st, 2021 at 1:15 am
Commented on: Course Photos | Jan. 25-31, 2021

I was so surprised when I was told that my herpes result is negative. Last year in July I was infected with herpes with no solution,I was unable to work and also losing lots of money for medication, but one faithful day when I went online, I saw lots of testimonies about this great man Dr Ajayi. I decided to give it a try and to God be the glory he did it, he cured my herpes.  I am so happy to Write about him today. You may need his email for assistance on how to treat.  Email him at ajayiherbalhome@gmail.com or you can as well call Whatsapp his mobile number +2348154724883 or  link his website https://ajayiherbalhome.weebly.com and get your healing. He has cures for other deadly diseases like Diabetes, Hepatitis, Lupus, Cancer and many more.

Comment URL copied!
Hakeem Askew
February 1st, 2021 at 1:15 am
Commented on: Workout Tips

I was so surprised when I was told that my herpes result is negative. Last year in July I was infected with herpes with no solution,I was unable to work and also losing lots of money for medication, but one faithful day when I went online, I saw lots of testimonies about this great man Dr Ajayi. I decided to give it a try and to God be the glory he did it, he cured my herpes.  I am so happy to Write about him today. You may need his email for assistance on how to treat.  Email him at ajayiherbalhome@gmail.com or you can as well call Whatsapp his mobile number +2348154724883 or  link his website https://ajayiherbalhome.weebly.com and get your healing. He has cures for other deadly diseases like Diabetes, Hepatitis, Lupus, Cancer and many more.

Comment URL copied!