CrossFit | 210627
Sunday

210627

Workout of the Day

46

For time:

Row 500 meters
30 bodyweight bench presses
Row 1,000 meters
20 bodyweight bench presses
Row 2,000 meters
10 bodyweight bench presses

Post time to comments.
Compare to 200707.


Scaling:
Deconditioned athletes should consider reducing the overall volume of this workout. Choose a bench press loading that allows you to complete a set of 10 unbroken reps when fresh.

Intermediate Option:
For time:
Row 500 meters
30 ¾ bodyweight bench presses
Row 1,000 meters
20 ¾ bodyweight bench presses
Row 2,000 meters
10 ¾ bodyweight bench presses

Beginner Option:
For time:
Row 250 meters
30 bench presses
Row 500 meters
20 bench presses
Row 1,000 meters
10 bench presses

♀ 35 lb. ♂ 55 lb.

Workout Tips

tips
Watch

“It has been demonstrated that the adult population in the United States as a whole is deficient in certain micronutrients as a result of the availability and overconsumption of high-calorie, low-nutrient processed foods. Poor nutrition may contribute to the development of certain chronic conditions, such as type 2 diabetes, which is already more prevalent in those with obesity.”

Read MoreOverfed but Undernourished: Recognizing Nutritional Inadequacies/Deficiencies in Patients With Overweight or Obesity

Comments on 210627

46 Comments

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Sebastian Wieczorek
August 4th, 2021 at 2:32 pm
Commented on: 210627

August 3rd, 2021


wu: bike, pvc, slips


wod: 400m ski erg

30 bench press 42 kg

800m ski erg

20 bench press 42 kg

1200m ski erg

10 bench press 42 kg

17:11


post: bike, balance board, stretch

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Jeff Chalfant
July 18th, 2021 at 7:35 pm
Commented on: 210627

29:22 as rx’d (180lb bench)

In the morning on a bowl of cereal...2’s through the 30 and 20. 1,2,3,4 reps on the final 10. Avg pace was about 2:00/500m


last time this took over 40 minutes and I had someone to push against!




180/42/176cm

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Courtney Guthrie
July 11th, 2021 at 3:18 am
Commented on: 210627

22:03 s


55# (40% BW)


F/24/5’5/140

CrossFit AFK

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Jeffrey Howard
July 10th, 2021 at 11:39 pm
Commented on: 210627

M/25/5'8"/155lb

CrossFit AFK


30:04 - Rx

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Aaron Brumit
July 10th, 2021 at 5:16 pm
Commented on: 210627

22:53 at 115lbs bp. 79% body weight.

(edited)
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Mario Cruz
July 8th, 2021 at 12:54 am
Commented on: 210627

Intermediate

25:13

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Dan Morris
July 7th, 2021 at 12:40 am
Commented on: 210627

Scaled to 145 bench:


31 mins


42 / 6’0 / 190

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Morgan Greene
July 3rd, 2021 at 10:21 pm
Commented on: 210627

185#: 24:59

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Ralph Keeley
July 3rd, 2021 at 5:08 am
Commented on: 210627

M/35/6'/175#


26:18 Rx

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Leonel Manzilla
July 2nd, 2021 at 2:48 am
Commented on: 210627

Did it in like 20, scaled 20 lb down (165lb), first 10 with 185


Male 23y 175cm 83kg

(edited)
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Brett Eckles
July 1st, 2021 at 1:06 pm
Commented on: 210627

21:04 with 135lb


M/28/6’1”/198lbs

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Kris Sienkiewicz
June 30th, 2021 at 12:14 pm
Commented on: 210627

Rx 20:30 80kg

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Sam K
June 29th, 2021 at 9:44 pm
Commented on: 210627

I can see why 210627 was supposed to be before 210627


Don't have a bench so used a 30lb vest with feet elevated on rower to do push ups in place of bench press @ bodyweight.

Rowed as prescribed.


18:40


M/30s/225lbs

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Sam Meixell
June 29th, 2021 at 11:52 am
Commented on: 210627

29:55


30, 135# bench presses

Row 500 meters

20, 135# bench presses

Row 1,000 meters

10, 135# bench presses

Row 2,000 meters

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Matthew Aukstikalnes
June 29th, 2021 at 12:44 am
Commented on: 210627

19:30, subbed push-ups for bench.

compare to

19:49, also with push-ups

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Christian Simpson
June 29th, 2021 at 12:01 am
Commented on: 210627

Today: 100%bw, 185#...25:57

7/7/2020: 95%bw, 185#...27:34

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Coastie Nick
June 28th, 2021 at 10:23 pm
Commented on: 210627

Rx’d 25:33 @ 175 lbs


170312: Rx’d 25:00 @ 180 lbs

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James Gentile
June 28th, 2021 at 7:00 pm
Commented on: 210627

Completed 6/27. No rower or bench press so substituted with running and floor presses using my rack to hold it between sets.


185 lbs is current weight and what was used.


22:18.


Runs were outside and brutally hot/humid in SEPA. Last mile was over 8 minutes. Bench was challenging at that weight especially at the tail end of each round. Challenging workout!

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Erik Dresner
June 28th, 2021 at 3:45 pm
Commented on: 210627

156.5# (3/4 BW)


26:16


bench press split up into:

7-6-5-4-4-3-1

6-4-5-3-2

5-3-2

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Amedeo Alessio Cerea
June 28th, 2021 at 2:33 pm
Commented on: 210627

24:31 scaled

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Lincoln Kerger
June 28th, 2021 at 11:10 am
Commented on: 210627

Scaled Bench Press to 65# DBs (approx 70% BW), otherwise Rx'd

Between 25 and 30 minutes (I lost track of the time). Not a great performance today, no reason for it.

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Js Smith
June 28th, 2021 at 2:00 am
Commented on: 210627

Not timed. 250m/30 floor press w/ 15# db 

500m/20 floor press w/ 15# db 

1k/10 floor press w/ 15# db 

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Mike Munsee
June 28th, 2021 at 12:02 am
Commented on: 210627

M 50/190/6’

18:51. Scaled the bench to #135 and subbed 50,100, 200 sdhp with a #45 kettlebell for the row.

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Kevin Flowers
June 27th, 2021 at 10:28 pm
Commented on: 210627

M/56/6'1"/178


For time:


Run 1/4 mile (1:44)

30 bench press (180 lbs, 101% BW)

Run 1/2 mile (3:31)

20 bench press (180 lbs, 101% BW)

Run 1 mile (7:03)

10 bench press (180 lbs, 101% BW)


Time: 20:29

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Brian Louchis
June 27th, 2021 at 9:44 pm
Commented on: 210627

21:08

Run 400,800,1600

135 lbs

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Antonio Alves
June 27th, 2021 at 9:19 pm
Commented on: 210627

Modified to available equipment: 2x 9,5 kg DB.

--

For time:

50 DB SDLHP

45 DB floor presses

100 DB SDLHP

30 DB floor presses

200 DB SDLHP

15 DB floor presses

SCORE: 31':07''

--

Great session 👍 Seriously slow but steady performance.

Did 50 more presses in the end, for good measure.

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YooSik Kim
June 27th, 2021 at 8:44 pm
Commented on: 210627

‘MayTiger’

Complete as many reps as possible in 5minutes of:

5 strict pull-ups

5 strict ring-dips

10 pistol alt.

-5R


1min rest


Complete as many reps as possible in 5minutes of:

10 One-arm dumbbell snatches alt. 22.5kg

5 Dumbbell’s thrusters 

-4R


오늘도 무사히

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Nicole Deaver
June 27th, 2021 at 8:14 pm
Commented on: 210627


Subbed bike for row &

Scaled Bench press to:

30 Reps: 65# (54% BW)

20 Reps: 75# (62% BW)

10 Reps: 85# (71% BW)

24:02


Compare to: 23:19

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Mike Andridge
June 27th, 2021 at 8:07 pm
Commented on: 210627

scaled to 135# bp

else as rx

26:51

m/51/175

compare to with same scale

26:12

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Jonathan Elmore
June 27th, 2021 at 8:01 pm
Commented on: 210627

18:00

3/4 bodyweight 135


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Perry Freedman
June 27th, 2021 at 7:56 pm
Commented on: 210627

23:51 rxed at 155lbs.

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Charlie Pokorny
June 27th, 2021 at 7:56 pm
Commented on: 210627

Scaled to 85% BW = 170-lb bench press

19:20

200707 (same scale) was 19:48

2k row took 5 seconds longer today, but the benches were faster

m/53/5'11"/200#

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Joe Conradi
June 27th, 2021 at 6:34 pm
Commented on: 210627

Scaled/subbed to:

1 2x20#DBs SDHP per 10m row

2x70#DBs bench press (82%bw)


17:24

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Jim Rix
June 27th, 2021 at 6:00 pm
Commented on: 210627

Subbed/scaled to 75% BW bench (120#) and 400/800/1600 runs

25:14


170312: 23:24 (rows and 80% BW/125# bench)

130317: 29:12 (rows and 83% BW/145# bench)


57/5’8”/160

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Jack Ray
June 27th, 2021 at 5:59 pm
Commented on: 210627

400 m run

30 bench 165

800 m run

20 bench 165

1600 me run

10 bench 165

22:34


I ran because it’s hot and I needed to suffer in the heat.

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Kevin Miller
June 27th, 2021 at 5:46 pm
Commented on: 210627

M/5’7”/180/48

scaled to 95# bench press

27:01

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Steve Day
June 27th, 2021 at 5:46 pm
Commented on: 210627

Scaled to 75% bw bench press (135 lbs)


20:21

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Justin Totton
June 27th, 2021 at 5:46 pm
Commented on: 210627

RX 205#

34:40

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Michael Arko
June 27th, 2021 at 4:50 pm
Commented on: 210627

260m-500m-1000m* no-resistance (broken!) elliptical trainer

112.5lbs bar (3/4 body weight)

19:24

*almost exactly 2-4-8 mins


Set of 30 in 4 segments, set of 20 in 3, set of 10 unbroken


Does anyone know how to repair resistance on a Sole Fitness elliptical trainer? I know ... go get a Concept2 Rower. One day.

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Joel Vandruff
June 27th, 2021 at 3:55 pm
Commented on: 210627

17:31 RX. 180 pounds

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Jim Rix
June 27th, 2021 at 6:01 pm

Great job!

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Loris Giuliano Ferrari
June 27th, 2021 at 2:51 pm
Commented on: 210627

Male 51yo 77Kg 181cm

No bench W vest 20 lascia.

18:49

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Chris Sinagoga
June 27th, 2021 at 1:36 pm
Commented on: 210627

Champions Club Scaling Notes


RANT

Nothing to rant about


MAIN DECISION

Just a Workout or emphasize one movement or the other?


WORKOUT THEMES

CrossFit at its most basic: take two distant modalities and blend them together into an elegant couplet. More upper-body pushing at midrange with moderate weight is the weightlifting piece, then add a conditioning piece.


TECHNIQUE SCALE

5 rounds

Run 400 meters

20 push press


CONSISTENCY SCALE

Mush everything together into one round


INTENSITY SCALE

Sprint the rowing portion, be okay with bench press suffering


MY STUFF

I messed up the order: I did descending runs also (mile, 800, 400). Bodyweight is 170, and did floor press. 26:47. I probably should've lightened up the weight.


GENERAL FEAR LEVEL: 7

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Brendan Mullan
June 27th, 2021 at 12:36 pm
Commented on: 210627

Scaled

50kg @ 50% bodyweight

26.25 min

👍😅

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QiHui Xing
June 27th, 2021 at 9:49 am
Commented on: 210627
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Charles Meyers
June 27th, 2021 at 1:37 am
Commented on: 210627

Row 500 meters 2 min 420 meters

30 115 lbs bench presses

Row 1,000 meters 4- min 840 meters

20 115 lbs bench presses

Row 2,000 meters 8 min 1710 meters

10 115 lbs bench presses

17:56


(edited)
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