CrossFit | 210503
Monday

210503

Workout of the Day

21

4 rounds, each for time, of:

Bike 1 mile

Rest as needed between efforts.

Use a stationary bike, air bike, or find a 1-mile course to repeat each round.

Post times for each round to comments.
Compare to 200112.


Scaling:
Rest enough between rounds so that each effort can be performed at a sprint pace. Beginners can reduce the rounds and distance. Intermediate athletes can do this as prescribed.

Beginner Option:
3 rounds, each for time, of:
Bike ½ mile

Rest as needed between efforts.

Workout Tips

25
tips
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Comments on 210503

53 Comments

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Clint Michael
July 10th, 2021 at 2:19 am
Commented on: 210503

4:18, 4:20, 5:07, 3:52

Rode mountain bike in the wind.

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Brian W
June 18th, 2021 at 8:46 pm
Commented on: 210503

2:34

2:39

2:38

2:32

3 minute rests

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Jeff Chalfant
May 25th, 2021 at 12:32 am
Commented on: 210503

3:26 against the wind, had to slow for kids

3:17 had to slow for car in bike lane

3:22 Against the wind

3:02 no excuses

I rested 5-6m between efforts. This time I used a sh1tty steel-frame single speed bike with flat handlebar and pedals. At greenlake between Starbucks and golf course on the new bike path.


LvL42/176cm/177lbs.

(edited)
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Jeffrey Howard
May 21st, 2021 at 10:35 pm
Commented on: 210503

M/25/5'8"/155lb

CrossFit AFK


2:16 - 2:22 - 2:22 - 2:18 - Rx (rogue echo bike)

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Mario Cruz
May 11th, 2021 at 11:47 pm
Commented on: 210503

Echo Bike

2:15

2:20

2:25

2:27

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Matt Jones
May 8th, 2021 at 11:56 pm
Commented on: 210503

2:57

2:58

3:02

2:53

road bike in the neighborhood; fun

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Matthew Aukstikalnes
May 8th, 2021 at 7:01 pm
Commented on: 210503

800m row repeats. ~5 min rest between efforts.

2:58.1, 2:58.7, 2:59.0, 3:01.8 Fourth round was miserable trying to keep up with the pace of the first three!

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Brett Eckles
May 8th, 2021 at 5:02 pm
Commented on: 210503

1 mile sprints on my road bike around our neighborhood. This was fun!


1 (warm up): 6:34

2: 3:41

3: 4:02

4: 3:59


M/28/6’1”/200lbs

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Aaron Brumit
May 7th, 2021 at 7:00 pm
Commented on: 210503

2:38, 2:24, 2:17, 2:20

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Chris Sinagoga
May 6th, 2021 at 2:43 am
Commented on: 210503

Champions Club Scaling Notes


RANT

If you haven't looked up the Pose Method for biking, it is just as much of a game-changer for your bike efforts as it is for running efforts. Basically on the bike the Pose is where both pedals are horizontal, then you unweight one foot at a time. Don't push down.


AM I GOING TO SPEND AN ENTIRE WORKOUT ON A BICYCLE?

Probably not, all-caps alter ego.


WELL WHAT DO I DO THEN?

First, look at this thing prioritizing high intensity in that glycolytic (mid-distance) pathway; so if you do any workout that allows for a maximum output - preferably with rest - you're on the right track. As for biking, a mountain climber can be a good sub if you don't want to run, but be picky on both the plank position and making sure you're pulling your foot into the number-4 Pose position, not just mindlessly bringing your knees to your chest; throw those in with some other movements and a rest if you want to experiment. You could also look at this thing from a single modality perspective, in which case pick one thing you suck at (preferable a big ROM movement) and practice it for about 20 minutes, allowing for some fatigue to set in.


MY STUFF

Played around with a few different formats of sprint, mountain climber, sit-up, and rest for about 20 minutes


GENERAL FEAR LEVEL: I didn't do this as listed, but based on "rest as needed" between I'd give it an 8

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Morgan Greene
May 5th, 2021 at 5:45 pm
Commented on: 210503

2:45

2:59

2:49

2:44

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Sam Meixell
May 5th, 2021 at 11:39 am
Commented on: 210503

L13

1-3:31

2-3:33

3-3:32

4-3:32

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James Gentile
May 5th, 2021 at 9:23 am
Commented on: 210503

Done 5/3 a.m.


Used a single-speed, break-less bike (been a while old friend) and used an outdoor loop. Corners and intersections slowed me down some, but overall was slower than I wanted to be.


3:38

3:41

3:45

4:18

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Leonel Manzilla
May 5th, 2021 at 1:13 am
Commented on: 210503

Completed in 23 mins,

3.34min

3:40

3:50

3:44

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Troy Bruun
May 5th, 2021 at 12:20 am
Commented on: 210503

Completed 5/3


1 mile Bike


4:21/4:07/4:04/3:54


Legs felt like cement on first round

(edited)
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Az Native
May 4th, 2021 at 10:57 pm
Commented on: 210503

3:15,3:04,3:04,3:00. On stationary bike at home. Discovered that dropping the resistance a couple notches and pedaling faster was faster timewise...

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Tom Whyte
May 4th, 2021 at 10:07 pm
Commented on: 210503

Alexa: 3:22 - 3:22 - 3:22 - 3:24

Tom: 2:49 - 2:49 - 2:49 - 2:46

Rx - BikeErg

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Matthew Letarte
May 4th, 2021 at 8:59 pm
Commented on: 210503

4 x 800m row

3:03/2:59/2:54/2:50

Done as 7 min emom, row instead of bike due to rain

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Lincoln Kerger
May 4th, 2021 at 7:50 pm
Commented on: 210503

(reposting to main comments)

On my road bike

3:03 - 3:04 - 3:07 - 3:10


Track was a down-and-back on the road, and as close to a mile as I could measure without breaking out the walking wheel. 1:1 work-rest ratio. It was nice to get out on the bike again, thanks HQ.

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Antonio Alves
May 4th, 2021 at 5:00 pm
Commented on: 210503

4 rounds, each for time, of:

Bike 1 mile

3' rest between rounds

SCORE: 4'24'' / 4'33'' / 4'41'' / 4'47''

--

1st CrossFit bike WOD 👍

Used my faithful, sturdy mountain bike. Lots of fellow bikers and runners, very windy, So not exactly a stellar performance... but it felt great to be outside.


Comment URL copied!
Myles Lance
May 4th, 2021 at 4:50 pm
Commented on: 210503

On a stationary bike:

2:35

2:36

2:33

2:34

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Erik Dresner
May 4th, 2021 at 3:21 pm
Commented on: Workout Tips

No bike, so 4x400m run


1:29/1:28/1:25/1:22


Slower than previous efforts, but the older runs weren’t measured correctly and were only 360m.

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Steve Day
May 4th, 2021 at 1:18 pm
Commented on: Workout Tips

Subbed 750 meter row


2:46/2:44/2:49/2:55

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QiHui Xing
May 4th, 2021 at 12:16 pm
Commented on: Workout Tips

200112:2'08'',2'20'',2'26'',2'22''.

https://youtu.be/Gkh0nPOkmO8

210503:2'06'',2'12'',2'10'',2'11''.

https://youtu.be/xoIgn0M_j1g

(edited)
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kevin robinson
May 4th, 2021 at 1:11 am
Commented on: Workout Tips

Male, 49, Echo bike


Total time including rest= 20:37 RX

1) 2:30

2) 2:32

3) 2:29

4) 2:36

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Albert Kombe
May 4th, 2021 at 12:14 am
Commented on: Workout Tips

2:24, 2:30, 2:32, 2:30 Rx

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Emiliano Rojas
May 3rd, 2021 at 11:24 pm
Commented on: Workout Tips

4 rounds 2.2 km Bike. Rest 1:1


  • 4:50 - 4:45 - 4:40 - 4:50
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sandy francisco duran perez
May 3rd, 2021 at 11:18 pm
Commented on: Workout Tips

MONDAY

210503

Workout of the Day


4 rounds, each for time, of:


Bike (Route) 1 mile




Descanse según sea necesario entre esfuerzos.


_________________


Time:


R1- 03:38:49


R2- 03:49:04


R3- 03:37:52


R4- 03:55:22

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Matthew Letarte
May 3rd, 2021 at 11:02 pm
Commented on: Workout Tips

4 x 800m row

3:03/2:59/2:54/2:50

Done as 7 min emom, row instead of bike due to rain

Comment URL copied!
Kevin Flowers
May 3rd, 2021 at 10:03 pm
Commented on: Workout Tips

M/56/6’1”/180


4 rounds, each for time, of:


Bike 1.0 mile (Rogue Echo bike)*


Rd 1: 2:18 (avg 383 W) (42 cal)

Rd 2: 2:17 (avg 383 W) (43 cal)

Rd 3: 2:15 (avg 400 W) (44 cal)

Rd 4: 2:15 (avg 400 W) (44 cal)


*rest 3:00 between rounds

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Kyungtaek Kang
May 3rd, 2021 at 9:46 pm
Commented on: Workout Tips

☆CFHIM 2:17 2:24 2:27 2:27 (Assault Air Bike)

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Christian Simpson
May 3rd, 2021 at 8:45 pm
Commented on: Workout Tips

1/12/2020: best 2:44 on my road 🚲

Today: 7 mile mtn 🚲 ride, I'll do assault air bike later since it's raining.

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Lincoln Kerger
May 3rd, 2021 at 8:30 pm
Commented on: Workout Tips

On my road bike

3:03 - 3:04 - 3:07 - 3:10


Track was a down-and-back on the road, and as close to a mile as I could measure without breaking out the walking wheel. 1:1 work-rest ratio. It was nice to get out on the bike again, thanks HQ.

Comment URL copied!
Avraham Kupetz
May 3rd, 2021 at 8:26 pm
Commented on: Workout Tips

Rx' On mountain bike ,on mile course,

With about 3:30 minutes in between efforts.

Times :

3:37

3:16

3:25

3:18

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Nicole Deaver
May 3rd, 2021 at 8:10 pm
Commented on: Workout Tips

20 mins On stationary bike.


The monitor is broken so just went with a total time. Every other minute 20secs as fast as possible.

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Charlie Pokorny
May 3rd, 2021 at 7:47 pm
Commented on: Workout Tips

3:14 - 3:17 - 3:19 - 3:21 Airdyne

m/53/5'11"/200#

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Lincoln Kerger
May 3rd, 2021 at 8:31 pm

Nice work!

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Antonio Alves
May 3rd, 2021 at 7:41 pm
Commented on: Workout Tips

4 rounds, each for time, of:

Bike 1 mile

3' rest between rounds

SCORE: 4'24'' / 4'33'' / 4'41'' / 4'47''

--

1st CrossFit bike WOD 👍

Used my faithful, sturdy mountain bike. Lots of fellow bikers and runners, very windy, So not exactly a stellar performance... but it felt great to be outside.

Comment URL copied!
Derek Szmyt
May 3rd, 2021 at 6:50 pm
Commented on: Course Photos | April 26 - May 2, 2021

Chuck, Natosha, and Donny: can't thank you enough for all the lessons learned (and a few laughs) during the L2 seminar. At the end of the weekend, I walked away with a bunch of great feedback. I look forward to bringing my new knowledge to the athletes at CrossFit PPG in Peachtree Corners. Shout out to Mike and CrossFit Downtown Atlanta for hosting.

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Taryn Everett
May 3rd, 2021 at 5:26 pm
Commented on: Course Photos | April 26 - May 2, 2021

Thank you Maniac Crossfit for hosting and excellent weekend! TONS of appreciation thrown to James and Mo for sharing their knowledge with us all! You guys rock! :)

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Jim Rix
May 3rd, 2021 at 5:17 pm
Commented on: Workout Tips

On my road bike, each from a slow rolling start, going out one mile, then back on the same stretch, on a very windy day.

4:09

2:29

4:28

2:20

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Lincoln Kerger
May 3rd, 2021 at 8:31 pm

That must have been some wind. Nice job pushing through it.

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Jonathan Elmore
May 3rd, 2021 at 3:05 pm
Commented on: Workout Tips

Echo Bike

2:15 2:16 2:16 2:14

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Charles Meyers
May 3rd, 2021 at 1:45 pm
Commented on: Workout Tips

4 rounds, each for time, of:

Bike 1 mile

1-3:59-

2-3:22

3-3:16

4-3:17

wife’s Peloton ... fun

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Michael Arko
May 3rd, 2021 at 1:42 pm
Commented on: Workout Tips

Bike has a flat. I subbed 0.25mi sprints on elliptical trainer at 30% power. I set a repeating 3:00 timer for sprint/rest:

2:33 / 21.9cal

2:42 / 22.3cal

2:44 / 22.5cal

2:42 / 22.8cal

With hindsight, I think that was too short. I should have done 0.3mi for 3:00-3:30/round.

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John Clarke
May 3rd, 2021 at 1:19 pm
Commented on: Workout Tips

500m row:


1:38.9

1:43.9

1:54.9

1:54.5

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Mike Andridge
May 3rd, 2021 at 11:00 am
Commented on: Workout Tips

Assault bike

2:53

2:58

2:57

2:45

m/51/175

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marcus mcclain
May 3rd, 2021 at 6:10 am
Commented on: Course Photos | April 26 - May 2, 2021

Schön wars mit euch bei CrossFit Basel zu sein! Gut gemacht, weiter so!

Mac

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Nick Bennett
May 3rd, 2021 at 3:45 am
Commented on: Course Photos | April 26 - May 2, 2021

What a great weekend in Seattle. Michelle and Jesse could not have been more perfect teachers. Everyone should take the L1 class!

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Kristen Nuss
May 3rd, 2021 at 3:22 am
Commented on: Course Photos | April 26 - May 2, 2021

Had a great time in the L1 webinar. I didn’t know what to expect with it being a webinar but I was seriously surprised how great it was! The small group was awesome, the instruction and interaction were great and don’t feel like I missed out on anything having done it online rather than in person! 💗💪🏼

So excited to be a part of CrossFit again!

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Andrew J Moore
May 3rd, 2021 at 3:13 am
Commented on: Workout Tips

Thanks PT!

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Hudson Gillot
May 3rd, 2021 at 1:58 am
Commented on: Course Photos | April 26 - May 2, 2021

It was an awesome two days of learning and development with Chuck, Natosha, and Donny! Thank you for all the feedback for us to take back to our boxes and continue our growth as trainers.

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Antwane Nelson
May 3rd, 2021 at 12:37 am
Commented on: Course Photos | April 26 - May 2, 2021

Great looking L2 bunch at CF Downtown Atl!!!!! Big Thank You to Chuck, Natosha, Ronnie for the nuggets of information and great take aways! Thanks to Mike and CF Downtown Atl for hosting. Awesome time!!!

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