CrossFit | 210605
Saturday

210605

Workout of the Day

41

For time:

Run 1,600 meters
Rest 3 minutes
Run 1,200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Post times to comments.
Compare to 200318.

Scaling:
Today we have four run efforts, each for time. Experienced athletes should consider their mile PR time and shoot to pace that first mile run at about 80% effort. Increase your pace slightly for each remaining distance. Deconditioned athletes should reduce the overall volume.

Beginner Option:
For time:
Jog 1,200 meters
Rest 3 minutes
Jog 800 meters
Rest 2 minute
Jog 400 meters

Workout Tips

tips
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Comments on 210605

41 Comments

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Jeffrey Howard
June 19th, 2021 at 3:00 am
Commented on: 210605

M/25/5'8"/155lb

CrossFit AFK


23:00 - Sc (with a 14lb weight vest)

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Morgan Greene
June 18th, 2021 at 11:34 am
Commented on: 210605

6:41

4:59

3:18

1:25

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Mario Cruz
June 16th, 2021 at 12:05 am
Commented on: 210605

23:41

1600/ 7:09

1200/ 5:18

800/ 3:35

400/1:39

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Aaron Brumit
June 15th, 2021 at 6:01 pm
Commented on: 210605

8:18

6:24

4:30

1:58

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Hank McKibban
June 12th, 2021 at 6:06 pm
Commented on: 210605

24:19 (7:03, 5:46, 3:52, 1:38, [rx])


191107 - 22:03 (6:37, 4:50, 3:02, 1:34, [treadmill])

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Dan Morris
June 11th, 2021 at 4:32 pm
Commented on: 210605

Hot and slow!


splits:


9:00

6:50

4:35

2:00


~29 mins


42 / 6’0 / 195


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Leonel Manzilla
June 11th, 2021 at 1:51 am
Commented on: 210605

Male 23y 82kg 175cm


Wind was heavy 19kh/h, at least it was not hot lol


7:00

3 min rest

5:35

2min rest

4:00

1min rest

1:45


24:20

(edited)
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Albert Kombe
June 10th, 2021 at 11:42 pm
Commented on: 210605

10:00, 6:59, 4:21, 2:04 Rx

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Ralph Keeley
June 10th, 2021 at 3:21 am
Commented on: 210605

M/35/6'/175#


23:32

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Brian Louchis
June 8th, 2021 at 5:17 pm
Commented on: 210605

22:39 (1 extra minute for the first rest period)

Run 1600m: 6:18

rest 4 minutes

Run 1200m: 4:57

rest 2 minutes

Run 800m: 2:59

rest 1 minutes

Run 400m: 1:25


Compare to 160315

19:14 Rx

Run 1600m: 5:30

rest 4 minutes

Run 1200m: 3:57

rest 2 minutes

Run 800m: 2:39

rest 1 minutes

Run 400m: 1:06

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Kevin Marshall
June 8th, 2021 at 12:37 pm
Commented on: 210605

Subbed to rowing

2k - 7:36

1.5k - 5:37

1k - 3:48

500m - 1:47

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Ryan Chua
June 8th, 2021 at 6:36 am
Commented on: 210605

1600m 8:05

800m: 3: 50

400m: 1: 35

skipped the 1200

BW 84.5kg age 30/ male

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Erik Dresner
June 7th, 2021 at 3:49 pm
Commented on: 210605

24:01


1600m: 7:16 (1:49 pace)

1200m: 5:26 (1.48.66 pace)

800m: 3:44 (1:52 pace)

400m: 1:37


Compare to November 2019: 23:35, though measurements on that one way have been off by up to 10%.

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Christian Simpson
June 6th, 2021 at 9:23 pm
Commented on: 210605

Today: 24:29 with a head cold

3/18/2020: 25:23

11/7/19 25:12

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Avraham Kupetz
June 6th, 2021 at 8:24 pm
Commented on: 210605

For time:


Run 1,600 meters

Rest 3 minutes

Run 1,200 meters

Rest 2 minutes

Run 800 meters

Rest 1 minute

Run 400 meters


Score : 21:21


1600m; 6:13

1200m; 4:36

800m; 3:09

400m; 1:23

(edited)
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Myles Lance
June 6th, 2021 at 5:23 pm
Commented on: 210605

24:13 on treadmill

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Lincoln Kerger
June 6th, 2021 at 4:00 pm
Commented on: 210605

Masked and on a treadmill (0.5 incline)

27:20 (including rest periods)


That mask was a killer - had to fight off pukie twice!

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Michael Arko
June 6th, 2021 at 12:51 pm
Commented on: 210605

25:26 on a 400m track at the HS


2020: 25:23 on the street

2019: 24:51 on grass field, maybe??


Side note: it was 90+ F at noon when I ran today. That hurt. Those other dates it was probably closer to 50 F.

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James Gentile
June 6th, 2021 at 12:36 pm
Commented on: 210605

Did Murph instead as I didn't have the time on memorial day.


44 ish minutes (timer mess up) as RXd. Partitioned the body work. 5-10-15.

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Viktor Wachtler
June 6th, 2021 at 12:04 pm
Commented on: 210605

26:07 total

1600m - 7:45

1200m - 6:01

800m - 4:19

400m - 2:00

25m elevation loss and gain in the first 3 distances (started with hill down, finished with uphill run)


44/1.78m/75kg

(edited)
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Pavel Tsybin
June 6th, 2021 at 10:29 am
Commented on: 210605

I forgot to check every round but the total time was around 23.30. It was pretty great workout I like fartlek sessions

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Antoine Lenouvel
June 6th, 2021 at 7:21 am
Commented on: 210605

1600m : 6'45

1200m : 5'10

800m : 3'22

400 : 1'28

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QiHui Xing
June 6th, 2021 at 7:20 am
Commented on: 210605

sub:https://youtu.be/LD0Qiu8VaYs

4800m bike:6'58''.

3600m bike:5'13''.

2400m bike:3'35''.

1200m bike:1'43''.

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Jade Teasdale
June 6th, 2021 at 1:01 am
Commented on: 210605

9:23 a mile-ish (no tracker)

7:03 (0.75 mile w/runner’s app)

4:33 (0.51 mi)

2:18 (0.25 mi)

Running on a trail, around a lake, in the mountains!

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Charlie Pokorny
June 5th, 2021 at 10:18 pm
Commented on: 210605

25:59 Rx

8:04 - 6:10 - 3:57 - 1:48

m/53/5'11"/200#

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Nicole Deaver
June 5th, 2021 at 9:50 pm
Commented on: 210605

Beginner Scale


6:51

4:45

2:12


I REALLY wanted to skip this one so I scaled it so I’d at least do it.

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Nathan Goisnard
June 5th, 2021 at 8:58 pm
Commented on: 210605

on sidewalk, distances per others strava


24m32s with rest (+ neighbourly chit chat)


good

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Steve Day
June 5th, 2021 at 6:54 pm
Commented on: 210605

21:15 w/rest


1600 m 6:13

1200 m 4:30

800 m 3:05

400 m 1:27

(edited)
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Jim Rix
June 5th, 2021 at 6:50 pm
Commented on: 210605

Used the high school track, so the measurements are good, though probably in yards, not meters

7:55

5:55

3:58

1:49

Unintentional 2 min break before the 400, for total time of 26:37 with that dang extra minute.


200318: 8:11-6:00-3:49-1:46=25:46 total time, using the same track as above

191107: 27:05 on new course, new distance estimates. 

160315: 25:13, around the farm

140517:  25:08, around the farm

Comment URL copied!
Jonathan Elmore
June 5th, 2021 at 6:41 pm
Commented on: 210605

8:38, 6:12, 4:18, 1:56

total 22:04

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Hugh Babineau
June 5th, 2021 at 6:39 pm
Commented on: 210605

8:38, 6:02, 4:22, 2:03

M 54/68”/157 lbs

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kevin de Groot
June 5th, 2021 at 5:56 pm
Commented on: 210605

Missed yesterday’s workout

Gwen 50 kg unbroken


today’s workout used the echo bike

50 cal 2:06 to fast

40 cal 4:51 to slow

30 cal 3:30

20 cal 1:59


total time 12:26

a little too eager first round

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Coastie Nick
June 5th, 2021 at 5:17 pm
Commented on: 210605

Today: 23:37 total w/ rests

7:10

5:21

3:23

1:43


200318: 23:48 total w/rests

6:55

5:22

3:36

1:55

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Giuseppe Petrillo
June 5th, 2021 at 3:18 pm
Commented on: 210605

23:52

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Antonio Alves
June 5th, 2021 at 2:13 pm
Commented on: 210605

RX 😁


For time:

Run 1,600 meters | 06:45

Rest / jog 3 minutes

Run 1,200 meters | 05:04

Rest / jog 2 minutes

Run 800 meters | 03:17

Rest / jog 1 minute

Run 400 meters | 01:34


TOTAL running time: 16:40

--

Due to unforeseen circumstances, had to do this one at noon, under blazing sun, and on an empty stomach. All good.

3 km warm-up, 2 km cool-down. Total session time around 50 minutes.

Treated this more like a Fartlek session, running continuously and jogging between each interval.

Lingering soreness from last 2 days of lifting magically disappeared once I started running hard 👍

Great WOD, great running session. Thanks 👍

(edited)
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Charles Meyers
June 5th, 2021 at 1:22 pm
Commented on: 210605

Beginner Option: Assault Air Runner

For time:

Jog 1,200 meters 8:51

Rest 3 minutes

Jog 800 meters 5:25

Rest 2 minute

Jog 400 meters 2:41

16:57 run with rest 21:57

(edited)
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Sarvesh Vaidyam
June 5th, 2021 at 1:16 pm
Commented on: 210605

A ridiculously sad 34:38

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Joe Conradi
June 5th, 2021 at 10:47 am
Commented on: 210605

RX: 21:47

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YooSik Kim
June 5th, 2021 at 9:20 am
Commented on: 210605


"Wilmot"

Six rounds for time of:

50 Squats

25 Ring dips

-16:53

RIP Wilmot

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Cassandre Vigouroux
June 5th, 2021 at 4:46 am
Commented on: 210605

Pregnancy Scaling


For time:

Bike erg 1,600 meters

Rest 3 minutes

Bike erg 1,200 meters

Rest 2 minutes

Bike erg 800 meters

Rest 1 minute

Bike erg 400 meters


If weighted walk, split distance by 2

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Chris Sinagoga
June 5th, 2021 at 2:51 am
Commented on: 210605

Champions Club Scaling Notes


RANT

Still having some trouble posting from Safari or Firefox


WORKOUT THEMES

Using intervals and rest to give us an endurance dose without having to do a ton of volume.


MAIN DECISION

Am I experienced enough of a runner to pace the run, or do I just want to go all-out and live with what happens?


TECHNIQUE SCALE

5 rounds of:

Run 400m (or something fast)

[insert movement you're pretty good at but want to challenge with fatigue]

Rest 2 minutes between rounds


CONSISTENCY SCALE

As is


INTENSITY SCALE

Rest as needed between efforts


INJURY SCALE

Lower-body - scroll down and look for a different workout, preferably something with a rest. Maybe Chelsea?


MY STUFF

Didn't see this posted in time so I just did a workout based on what I'm not good at. JT but with strict hspu and ring dips. 21:15 as rx'd. Lots of singles on the hspu


GENERAL FEAR LEVEL: 8

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