CrossFit | 210429
Thursday

210429

Workout of the Day

78

Manion
7 rounds for time of:

Run 400 meters
29 back squats

♀ 95 lb. ♂ 135 lb.

Post time to comments.
Compare to 120902.


Scaling:
This Hero workout is long and high volume. Reduce the reps and load to keep this workout under 40 minutes.

Intermediate Option:
5 rounds for time of:
Run 400 meters
29 back squats

♀ 75 lb. ♂ 115 lb.

Beginner Option:
4 rounds for time of:
Jog 400 meters
29 back squats

♀ 35 lb. ♂ 45 lb.

Comments on 210429

82 Comments

Comment thread URL copied!
Nate Gordon
June 26th, 2021 at 4:51 pm
Commented on: 210429

38:45 rx

Comment URL copied!
Morgan Greene
May 17th, 2021 at 7:33 pm
Commented on: 210429

Scaled to 5 rds: 26:18

Comment URL copied!
Jeffrey Howard
May 16th, 2021 at 12:46 am
Commented on: 210429

M/25/5'8"/155lb

CrossFit AFK


31:59 - Rx

For Travis


Comment URL copied!
Zach Glaser
May 14th, 2021 at 5:11 pm
Commented on: 210429

Is the back squat from the floor or the rack?

Comment URL copied!
Mario Cruz
May 7th, 2021 at 1:13 am
Commented on: 210429

Time cap class

40:00


Rx

6 rounds and 400m run

😩

(edited)
Comment URL copied!
Michael Hembree
May 6th, 2021 at 10:35 am
Commented on: 210429

4 rounds for time of 22:24:

400 meter run

29 back squats @ 45#

Comment URL copied!
Aaron Brumit
May 5th, 2021 at 5:40 pm
Commented on: 210429

Planned to only do 5 rounds, completed at 27:58. Just went for it. 7 rounds at 40:04.

95lbs

(edited)
Comment URL copied!
Brett Eckles
May 5th, 2021 at 11:22 am
Commented on: 210429

7 rounds with 115lb


32:40


M/28/6’1”/200lbs

Comment URL copied!
Ralph Keeley
May 5th, 2021 at 4:56 am
Commented on: 210429

M/35/6'/175#


40:41 Rx

Comment URL copied!
Dan Morris
May 2nd, 2021 at 9:24 pm
Commented on: 210429

As RX’d:


43:23


Brutal!


42 / 6’0 / 195

Comment URL copied!
Rika Naruse
May 2nd, 2021 at 4:56 am
Commented on: 210429

Scaled 85lbs

33:09

(edited)
Comment URL copied!
Leonel Manzilla
May 1st, 2021 at 1:15 am
Commented on: 210429

135 lb

400 m run


29:57, I accidentally ran 600m in the second round

Comment URL copied!
Coastie Nick
April 30th, 2021 at 9:26 pm
Commented on: 210429

RIP 1LT


Rx’d

42:50

Comment URL copied!
Jack Ray
April 30th, 2021 at 9:25 pm
Commented on: 210429

As RX

46:50


AN HONOR FOR ME TO SUFFER FOR THIS.

Comment URL copied!
Jim Rix
May 1st, 2021 at 4:18 pm

I agree, Jack.

Comment URL copied!
Jim Rix
April 30th, 2021 at 8:08 pm
Commented on: 210429

Scaled to 115#

37:45


120902: 45:06, same scale, though a different 400 course.


And again, Rest In Peace Travis, and peace to you and your family, knowing you still inspire and are not forgotten.


58/5’8”/160

Comment URL copied!
Dan Kremer
April 30th, 2021 at 7:29 pm
Commented on: 210429

32:43 6 rds

Comment URL copied!
Derek Eason
April 30th, 2021 at 7:06 pm
Commented on: 210429

Rx’d 26:40


Rest in Peace and Thank You Travis Manion.



I will be programming this tomorrow at my Box in your honor.



Comment URL copied!
James Gentile
May 1st, 2021 at 12:32 am

Smoking fast!

Comment URL copied!
Jim Rix
May 1st, 2021 at 4:19 pm

Wow. That’s blazing, Derek.

Comment URL copied!
Az Native
April 30th, 2021 at 5:39 pm
Commented on: 210429

Started intermediate scale, 5 rounds at 115 in 27:28. Then decided to finish the last 2 rounds subbing WB for BS, and that sucked. Finished 37:51 total. Semper Fi!

Comment URL copied!
Erik Dresner
April 30th, 2021 at 3:23 pm
Commented on: 210429

7 rounds, 95#

27:38


Scaled down the weight because I didn’t want to ruin the weekend being unable to walk and worrying about rhabdo.

Comment URL copied!
Sam K
April 30th, 2021 at 3:11 pm
Commented on: 210429

First, I do not have a squat rack or spotter and I therefore do not do back squats but for today.


5 rounds of

400m run on treadmill

29 back squats, 115lbs(snatch from ground to back rack)


24:18


M/30s/225lbs

Comment URL copied!
Avraham Kupetz
April 30th, 2021 at 2:28 pm
Commented on: 210429

7 rounds :

90 seconds jump rope/ jog in place

29 dumbbell squats (25 lb. Dbs )


Time : 28:37

Comment URL copied!
Glenn Guy
April 30th, 2021 at 1:22 pm
Commented on: 210429

RX'd with 40 minute time cap.


Result: 5 rounds + 400m + 20 squats

486 cals; 156/176 HR

M/44/5'6"/138#

Comment URL copied!
Johannes Kluge
April 30th, 2021 at 6:05 am
Commented on: 210429

23:18 Intermediate Option @50 kg

Comment URL copied!
Marcus Stone
April 30th, 2021 at 4:02 am
Commented on: 210429

M/36/260


33:35 RX

Comment URL copied!
Eugenio Gonzalez
April 30th, 2021 at 3:51 am
Commented on: 210429

Did 200m instead of 400 13:01

Comment URL copied!
Joshua Willing
April 30th, 2021 at 2:39 am
Commented on: 210429

42:26 @ 95#


Semper Fidelis Devil

Comment URL copied!
Emiliano Rojas
April 30th, 2021 at 2:14 am
Commented on: 210429

24:40

Intermediate Option:

5 rounds for time of:

Run 400 meters

29 back squats 115 lbs.

Comment URL copied!
Bonnie Firth
April 30th, 2021 at 12:36 am
Commented on: 210429

34 min

Comment URL copied!
Matthew Letarte
April 30th, 2021 at 12:34 am
Commented on: 210429

Intermediate

5 rounds of:

400m run

29 Back squats @ 115#

22:28

4:09/4:19/4:24/4:39/4:56

RIP Manion

(edited)
Comment URL copied!
Mike Munsee
April 30th, 2021 at 12:12 am
Commented on: 210429

M 50/190/6’

33:07@#95.

Comment URL copied!
Shaun Stapleton
April 30th, 2021 at 12:00 am
Commented on: 210429

Rx 36:11

Comment URL copied!
Troy Bruun
April 29th, 2021 at 11:49 pm
Commented on: 210429

RIP Manion


7rds: 30:28


400m Run

29 BSQT(95lbs)



Comment URL copied!
Kevin Flowers
April 29th, 2021 at 10:14 pm
Commented on: “If Not Me, Then Who?”

What a wonderful example of selflessness for all of us involved in this often-selfish activity we call CrossFit. Congratulations and Godspeed, Mr. Lundy.

Comment URL copied!
Jeremiah Johnson
April 29th, 2021 at 10:08 pm
Commented on: 210429

M/36/190


34:00 Scaled

Run: 2:05 average

Squats: 100#; Sets of 15/14


  1. 4:21
  2. 4:24
  3. 4:48
  4. 5:26
  5. 4:58
  6. 5:17
  7. 4:44
Comment URL copied!
Nathan Goisnard
April 29th, 2021 at 9:57 pm
Commented on: 210429

Manion Hero WOD - modified


7 rounds of:

run around block (~350m )

29x backs squats @115lbs from the ground


35m50s


Liked this WOD as it gave lots of time to think.


Shout-out to Chris S, and the crew that consistently post here.


Keep well

Comment URL copied!
Kevin Flowers
April 29th, 2021 at 9:55 pm
Commented on: 210429

M/56/6’1”/180


”Manion”


7 rounds of:


Run 400 meters*

29 back squats (135 lbs)**


Rx: 28:54


*all at 8 min/mile at 1% grade on treadmill

**split 15/14 in all rounds

Comment URL copied!
Jim Rix
May 1st, 2021 at 4:19 pm

Super fast time! Well done!

Comment URL copied!
Mack John
April 29th, 2021 at 9:54 pm
Commented on: 210429

Manion

7 rounds for time of:

Run 400 meters

29 back squats @135#

Time of 28:42

Comment URL copied!
Charlie Pokorny
April 29th, 2021 at 9:36 pm
Commented on: 210429

34:49 Rx

with gratitude

m/53/5'11"/200#

Comment URL copied!
Lincoln Kerger
April 29th, 2021 at 11:24 pm

Nice work to you as well! I don’t think I would have beaten your time or went unbroken had I done this at Rx’d weight. That extra 20# makes a difference.

Comment URL copied!
Antonio Alves
April 29th, 2021 at 9:26 pm
Commented on: 210429

7 rounds for time of:

Run 400 meters

29 back squats | 20 kg

SCORE: 36'37''

--

Considered doing the beginner scale, but kept moving after 4 rounds. Feeling well and really needed to move.

5 km run in the early morning.

RIP

Comment URL copied!
Nicole Deaver
April 29th, 2021 at 9:18 pm
Commented on: 210429

32:43 (75#)

Comment URL copied!
Christian Simpson
April 29th, 2021 at 9:08 pm
Commented on: 210429

Rx...69:39

(7:05/8:14/9:46/10:45/11:28/11:13/11:08)

Comment URL copied!
James Gentile
April 29th, 2021 at 10:52 pm

Way to see it all the way through!

Comment URL copied!
Lincoln Kerger
April 30th, 2021 at 12:02 am

That’s mental toughness.

Comment URL copied!
YooSik Kim
April 29th, 2021 at 9:03 pm
Commented on: 210429

Tiger eyes

For time

21-15–9 reps of

squats

push-ups


and then


3rounds

alt. pistol

strict handstand push-ups

-6:25


#호랑이굴

오늘도 무사히

Comment URL copied!
Todd Baker
April 29th, 2021 at 8:52 pm
Commented on: 210429

M/53/6’1”/200


37:59 (95#)

Comment URL copied!
Steve Day
April 29th, 2021 at 7:05 pm
Commented on: 210429

1 round @135lbs

6 rounds @ 115lbs

That was plenty.


30:25

Comment URL copied!
Linda Radon
April 29th, 2021 at 5:56 pm
Commented on: 210429

Scaled Version

5 rds

500 m Row

29 Back Squat (35 kg = 77 lbs)


32:55 min


Legs are dead 🙈😅

(edited)
Comment URL copied!
Scott Shipman
April 29th, 2021 at 5:29 pm
Commented on: 210429

RX Version

7 Rounds

400m run

29 Back Squats 135lbs

32:49

Comment URL copied!
Michael Arko
April 29th, 2021 at 4:15 pm
Commented on: 210429

95lbs squats

32:32


Mindset: "just a workout" -- kept it steady for 5 rounds, definitely slower in 6-7. I think 5 would have been enough!

Comment URL copied!
Jonathan Elmore
April 29th, 2021 at 4:01 pm
Commented on: 210429

41:34 (workout time 31:15) I had to transition from garage to upstairs treadmill. I think I took way too much time in between.

Comment URL copied!
Todd Widman
April 29th, 2021 at 3:31 pm
Commented on: “If Not Me, Then Who?”

This is beautiful, thank you for sharing this incredible story; I hope to have the opportunity to meet Earl some day.

Comment URL copied!
Stacey Thompkins
April 29th, 2021 at 2:58 pm
Commented on: 210429

M/46/6'2"/180#


RIP Manion


Scaled/modified to 53# goblet squats holding horns the rest as rx'd 28:56...compare to was with 105# back squats in 32:01

Comment URL copied!
Phillip Newman
April 29th, 2021 at 2:41 pm
Commented on: 210429

33:17 Rx

”if not me, then who”

  • Travis Manion
Comment URL copied!
Giuseppe Petrillo
April 29th, 2021 at 2:26 pm
Commented on: 210429

3 rounds + 400 mt

Comment URL copied!
Cody Sweet
April 29th, 2021 at 1:58 pm
Commented on: 210429

7 rounds

20 airbike cals

29 back squats at 95lb. (1/2/2/2/3/3/3)


29:44

Comment URL copied!
Charles Meyers
April 29th, 2021 at 1:44 pm
Commented on: 210429

Intermediate Option:

5 rounds for time of:

Run 400 meters (Assault Air Runner)

29 back squats

34:10

(edited)
Comment URL copied!
Lincoln Kerger
April 29th, 2021 at 1:44 pm
Commented on: “If Not Me, Then Who?”

Many thanks Earl for all you have given and continue to give! Your story and perseverance are truly inspirational.

Comment URL copied!
Keith Martin
April 29th, 2021 at 1:39 pm
Commented on: 210429

M/47/227

Intermediate

Subbed 500m row for run

29:43

Comment URL copied!
Lincoln Kerger
April 29th, 2021 at 1:15 pm
Commented on: 210429

Scaled weight to 115#, all else Rx'd, squats unbroken.

33:33


Pull the D out of DOMS, I'm already sore. Thanks HQ for reprogramming this. I was not able to do this in 2012 due to location, equipment, and circumstances, and never managed to circle back to it until now. Hoorah 1st Lt! RIP brother.

(edited)
Comment URL copied!
Charlie Pokorny
April 29th, 2021 at 9:44 pm

Nice work!

IOMS - immediate onset muscle soreness

Comment URL copied!
James Gentile
April 29th, 2021 at 10:50 pm

Amen to that, might need to take the rest day tomorrow.

Comment URL copied!
Randy Crooker
April 29th, 2021 at 1:12 pm
Commented on: 210429

Scaled to 115lbs.

All else Rx


34:46


m/35/175lbs


Comment URL copied!
Alex Pettingell
April 29th, 2021 at 11:46 am
Commented on: 210429

Intermediate Option: 29:40

Comment URL copied!
James Gentile
April 29th, 2021 at 10:43 am
Commented on: 210429

Went RXd and tried to follow the tips on the squat rounds. First couple didn't rest the bar, but had to take some breaks. Rounds 3 - 7 did in 3 sets. Runs got closer to 230 or so, but my loops were 500m. Every bit of a Hero WOD, the kind that has you thinking, "how many more rounds?!?" after the 2nd run starts. Brutal and done with as much respect as I could for Travis Manion. Thanks for willing me through that last round of squats.



40:31.

Comment URL copied!
Christian Simpson
April 29th, 2021 at 10:13 pm

Thanks for the post...made me will thru rounds 5-7 too.

Comment URL copied!
Lincoln Kerger
April 30th, 2021 at 12:06 am

I asked that question at the end of round 4, and then told my legs “shut up, you’re fine”. Nice job keeping with it.

Comment URL copied!
Mike Andridge
April 29th, 2021 at 10:26 am
Commented on: 210429

RIP Manion-

Thanks for the video HQ-Good luck to CrossFit Manion.

Intermediate'ish scale

5 rnds

1000m Assault Bike

29 BS @ 115#

27:44

m/51/175


compare to

7 rnds

400m run

29 BS @ 95#

44:03-

so not a good comparison and I was about 6 months into my CrossFit journey:)

Comment URL copied!
Julian Festor
April 29th, 2021 at 8:38 am
Commented on: 210429

29:54 rx

Comment URL copied!
Mehdi Tchiche
April 29th, 2021 at 8:25 am
Commented on: 210429

RX : 31' 15''

Comment URL copied!
Antoine Lenouvel
April 29th, 2021 at 7:55 am
Commented on: 210429

Scaled 5 Rounds : 25'36 ( 135lb )

Comment URL copied!
QiHui Xing
April 29th, 2021 at 6:54 am
Commented on: 210429

RX:32'02''.unbroken

https://youtu.be/8Moc4poqoKE

(edited)
Comment URL copied!
Brian Louchis
April 29th, 2021 at 5:31 am
Commented on: 210429

7 rounds:

0.5 mile bike

29 air squats

22:22

Comment URL copied!
Bob Gandara
April 29th, 2021 at 3:34 am
Commented on: “If Not Me, Then Who?”

Thank you fo your service-then and now!!

HooRah

Comment URL copied!
Cassandre Vigouroux
April 29th, 2021 at 2:44 am
Commented on: 210429

Pregnancy Scaling


4 rounds for time of:

Walk 200m meters (carry a MB or light DB if you want)

29 sumo back squats


Rest as needed between rounds

Comment URL copied!
Katina Thornton
April 29th, 2021 at 1:00 am
Commented on: 210429

Um, about those 203 back squats...

Comment URL copied!
Chris Sinagoga
April 29th, 2021 at 12:55 am
Commented on: 210429

Champions Club Scaling Notes


RANT

If you need to work on squat technique, think of this workout as over 200 chances to build the habit of butt-back-not-knees-first, or arches-in-the-feet, or whatever else you want to practice. If at all possible, I think it would be good to not drop the number of squats for that reason. Scale the weight, range of motion, or movement in general, but build the habit.


WHAT ABOUT THE MOVEMENTS

Run - a monostructural movement at a distance that can either be really intense or a rest station of sorts

Back squats - squatting without much demand on upright torso but a rather uncomfortable demand on stamina


MAIN DECISION

Treat it like a traditional hero workout or emphasize one movement or the other?


TECHNIQUE SCALE

As is, drop the weight significantly but stay unbroken


CONSISTENCY SCALE

As is. Ouch.


INTENSITY SCALE

4 rounds, rest as needed between (which is code for sprint the run and unbroken on the squats)


INJURY SCALE

Upper-body - as is

Lower-body - sub farmer walk for run, sub one other movement you can really crank out reps on, preferable adding some kind of load to the midline/hips


MY STUFF

Scaled to 95 lbs. Squats unbroken, but I rested and looked really dumb walking in circles with a bar on my shoulders. 25:41 I think. Ouch.


GENERAL FEAR LEVEL: Mel says 7. I would trust him. Haven't done this as listed. Might be an 8 or 9 if this is in your wheelhouse

Comment URL copied!
Lincoln Kerger
April 30th, 2021 at 12:02 am

Even at that scale that is freakin fast, good work!

Comment URL copied!