CrossFit | 210713
Tuesday

210713

Workout of the Day

50

4 rounds for time of:

Lunge 100 meters
Run 300 meters

Wear a 14/20-lb. weight vest.

Post time to comments.
Compare to 161110.


Scaling:
This workout has a high volume of weighted lunges. Deconditioned athletes should not add a weight vest and should cut the distance.

Intermediate Option:
3 rounds for time of:
Lunge 100 meters
Run 300 meters
Wear a 14/20-lb. weight vest.

Beginner Option:
4 rounds for time of:
Lunge 50 meters
Run 150 meters

Comments on 210713

53 Comments

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Sebastian Wieczorek
August 25th, 2021 at 6:03 am
Commented on: 210713

August 21st, 2021


wu: bike, pvc

skill: sg. db variations


wod: 4 rnds

100 m lunges

0,6 miles ass bike

weight west 10 kg (wich was a mistake)

23:34


post: walk, stretch

(edited)
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Jeff Chalfant
August 3rd, 2021 at 9:28 pm
Commented on: 210713

23:52 as rx’d with 20.2 lb. vest and went slow due to smoke, heat (81 in full sun), and not wanting to be sore for a week.



183/42/176cm

(edited)
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Shawn Hakimi
July 31st, 2021 at 2:47 pm
Commented on: 210713

15:37 Scaled (no vest)

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Mario Cruz
July 24th, 2021 at 2:27 am
Commented on: 210713

Rx

Class Cap 20:00


3 rounds + 70mts Lunges

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George Fryd
July 22nd, 2021 at 7:55 pm
Commented on: 210713

First 3 rounds in 25mins, approx 100m. Lost stopwatch count on 4th round around 35 mins or there about. Legs were a mess for three solid days, immediate onset day following, cleared up quicker than expected.

(edited)
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Courtney Guthrie
July 21st, 2021 at 9:12 pm
Commented on: 210713

16:49s


3 rounds


F/24/5’5/140

CrossFit AFK

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Courtney Guthrie
July 21st, 2021 at 9:12 pm

No vest

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Leonel Manzilla
July 21st, 2021 at 1:35 am
Commented on: 210713

24:10


RX male, no vest so 20lb ball


23y 175cm 82kg

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Dan Morris
July 21st, 2021 at 1:16 am
Commented on: 210713

No vest - 19:30


42 / 6’0 / 190

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Jeffrey Howard
July 20th, 2021 at 11:58 pm
Commented on: 210713

M/25/5'8"/155lb

CrossFit AFK


17:00 - Sc (30lb vest)

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Ralph Keeley
July 20th, 2021 at 4:50 am
Commented on: 210713

M/35/6'/175#


19:23 Rx


(Sisson yesterday. 10+1 Rx)

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Giuseppe Petrillo
July 19th, 2021 at 2:16 pm
Commented on: 210713

Dbs 5 kg each 23:40

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Anton Gross
July 18th, 2021 at 5:54 pm
Commented on: 210713

M/ 47/ 5’-6”/ 138 lbs

As Rx wearing 20lb vest.

I ran my dog like always in the early am, then played pickleball with my son for about an hour and a half.

After lunch I decided to bang this WOD out at the local HS track.

I did the 100 inside and then ran the 300 around.

Wow, this one fried my legs big time.

I did a quick short stretch and worked on my ankle as it’s been hurt for a few weeks now. Then jumped into the WOD.

I completed the rounds pretty evenly at about 3:45 for the walking lunges and about 1:40 for the 300 run. Last was done in about 1:14.

it was quite humid out but only low 80s. Good solid workout with a little midline stress and a TON of leg stress. Next time I will work on pushing a bit quicker on the lunges.

fun quick hard mix.

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Hank McKibban
July 18th, 2021 at 1:05 pm
Commented on: 210713

20:26 rx

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Aj Hanson
July 17th, 2021 at 3:02 pm
Commented on: 210713

100m lunges 300m run with 20lb dumbbells'...ran 300 meters uphill 24:09

next day went to a track bought a weight vest 20lbs rx i guess 17:46, my wife time was 17:56 she had 10lbs

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Lincoln Kerger
July 15th, 2021 at 10:11 am
Commented on: 210713

Conditions were not ideal for this today: no weight vest or anything similar to use, had to use a treadmill

20:30 (I think - couldn't exactly remember what the time was when I started).


Legs were crushed.

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Sam K
July 15th, 2021 at 12:37 am
Commented on: 210713

Still feeling Saturday's Spartan


Rx


22:43


M/30s/225lbs

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Michael Arko
July 15th, 2021 at 12:19 am
Commented on: 210713

24:10 with 18lbs camelbak

it was freaking hot out there

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James Gentile
July 14th, 2021 at 4:21 pm
Commented on: 210713

completed 7/14 in the a.m. as RXd. Lunged the first 100m, ran the next 300 (~325m).


17:10.


Kept the lunges unbroken and the runs between 90-120s. I am never the fastest on here, so wondering if I did something incorrect...?

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Erik Dresner
July 14th, 2021 at 3:40 pm
Commented on: 210713

18:23 Rx


strategy for lunges: alternated between 10-20 quick walking lunges and 10-14 slower lunges. Finished 100m in 86-88 lunges.

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Adam Dembowski
July 14th, 2021 at 2:29 pm
Commented on: 210713

4 x 50 lunges

300/400/500/600 m run





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Hershel Praeger
July 14th, 2021 at 11:19 am
Commented on: Workout Tips

I was no joke procrastinating getting started with this one....LEG DAY... bottom line get moving go out

Do your best

Scaled- no vest /3 rounds

16:06

#manup

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Byron Hills
July 14th, 2021 at 3:12 am
Commented on: 210713

RX except used 12-15 lb. Camel Back

28:27

(edited)
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Colleen Lightner
July 14th, 2021 at 1:21 am
Commented on: 210713

21:36 Rx (although I think my vest is 15lb)


Gonna be feeling this one tomorrow :o

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Tyler Crissinger
July 14th, 2021 at 12:32 am
Commented on: 210713

22:20 RX.. goofed and overshot distance…

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Byron Hills
July 13th, 2021 at 11:17 pm
Commented on: CrossFit Sanitas and OUTAthletics Host LGBTQ+ Community Event in Boulder

Can somebody please enlighten me as to where it is NOT safe for LGBTQ+ people to hang out these days? Is this really an issue?

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Charlie Pokorny
July 14th, 2021 at 1:46 am

https://www.hrc.org/press-releases/new-fbi-hate-crimes-report-shows-increases-in-anti-lgbtq-attacks

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Nathan Goisnard
July 13th, 2021 at 10:51 pm
Commented on: 210713

modified


10lbs in a camel back

started with run / ended with lunges


20m15s


good

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Scotty McCartney
July 13th, 2021 at 10:35 pm
Commented on: 210713

M/49/195#/5’10”


19:00 Rx+(?) on soft sand beach.

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Morgan Greene
July 13th, 2021 at 10:23 pm
Commented on: 210713

13:33 no weight vest

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Christian Simpson
July 13th, 2021 at 10:13 pm
Commented on: 210713

Sc to 16# weight vest, 3 rounds...21:13

(6:19/7:12/7:42)

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Antonio Alves
July 13th, 2021 at 10:13 pm
Commented on: 210713

Modiffied / scaled:

--

4 rounds for time of:

Weighted Lunges 100 meters w/ 2x 5 kg DB

Run 400 meters

SCORE: 32'15''

--

No more legs this week.

4 km run in the early morning.

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David Andrew Garcia
July 13th, 2021 at 9:52 pm
Commented on: 210713

18:33 Scaled


50 Meter Lunges (no vest)

300 Meter Run

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Coastie Nick
July 13th, 2021 at 9:37 pm
Commented on: 210713

Rx’d 20:24


161110: 24:18

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YooSik Kim
July 13th, 2021 at 8:58 pm
Commented on: 210713

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


유혹에 흔들리지 않게 끝까지 가게 해주소서

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Charlie Pokorny
July 13th, 2021 at 8:30 pm
Commented on: 210713

23:21 Rx

161110 was 21:55

m/53/5'11"/200#

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Nicole Deaver
July 13th, 2021 at 7:46 pm
Commented on: 210713

18:37

No vest used 10# DBs

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Chris Meldrum
July 13th, 2021 at 5:12 pm
Commented on: 210713

As rx’d, 18:45 (PR).


3 minute PR.  Every round faster than last time, not sure why.  Maybe just better focus on lunges.  Did sets of 10 for a couple rounds each time, then deliberate very short breaks after every 5.  Running (if you can call it that) was a real experience after the lunges!


48m/5'10"/180

(edited)
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Jim Rix
July 13th, 2021 at 4:55 pm
Commented on: 210713

1st and 3rd rounds, weighted lunges

2nd and 4th rounds, weighted run-shuffles

15# in a ruck, nursing a back strain

24:54


161110: 18:55, 3 rounds with 15# ruck


58/5’8”/160

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Steve Day
July 13th, 2021 at 4:46 pm
Commented on: 210713

4 rounds:

100 lunges

300 meter run

14lb weight vest


21:13

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Joe Conradi
July 13th, 2021 at 4:39 pm
Commented on: 210713

No vest. Did lunges as best as I could on treadmill.


11:44

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Liz Rekas
July 13th, 2021 at 4:16 pm
Commented on: 210713

13:26

30 in place lunges

~400m run

no vest

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Stacey Thompkins
July 13th, 2021 at 3:14 pm
Commented on: 210713

M/46/6'2"/180#


Rx'd+ I'd say performed with mouth full of water to maintain nasal breathing only

21:12

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Anton Gross
July 15th, 2021 at 11:09 pm

Why did you do this workout with a mouthful of water? What is the significance of only nasal breathing?

curious as I’ve never heard of anyone training like that so I wanted to understand the larger goal you have regarding improving your nasal breathing. Thanks

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Sarvesh Vaidyam
July 13th, 2021 at 2:03 pm
Commented on: 210713

Rxd (backpack with 10 kilos) :-

36:10

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John Clarke
July 13th, 2021 at 12:46 pm
Commented on: 210713

20:22 - no vest

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Charles Meyers
July 13th, 2021 at 12:19 pm
Commented on: 210713

Intermediate Option:

3 rounds for time of: 19:55

Lunge 100 meters

Run 300

30 lbs vest

(edited)
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Nick Billock
July 13th, 2021 at 11:57 am
Commented on: 210713

21:33 Rx. Even splits. Did after CrossFit Linchpin's 7x1 deadlifts today. Seemed to blend well with that. Great low intensity grinder! 48/M/203/6'3"

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Alex Ciasca
July 13th, 2021 at 10:41 am
Commented on: 210713

17:21 rxd.

38/m/215/6-4 (helps tremendously for distance lunges)


Ps - rip lower half of my body. Tomors wod better not include squats, running, walking or standing..

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James Gentile
July 14th, 2021 at 4:17 pm

Or standing :) Hilarious!

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QiHui Xing
July 13th, 2021 at 10:04 am
Commented on: 210713
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Chris Sinagoga
July 13th, 2021 at 1:55 am
Commented on: 210713

Champions Club Scaling Notes


RANT

My freaking legs are french toast


WORKOUT THEMES

Death to the legs. A long, miserable death to the legs. Squatting with unilateral loading, making sure there is no hope of the run being an active rest


MAIN DECISION

Scale to keep stamina or scale to work on technique?


TECHNIQUE SCALE

4 rounds

40 lunges

Run 400 meters


CONSISTENCY SCALE

As is


INTENSITY SCALE

Lose the weight vest, do each round individually for time and rest as needed between.


INJURY SCALE

Lower-body - JT or Lynne


MY STUFF

Played around with a few different formats, none of which made running feel particularly pleasant. Finished at 13:45


GENERAL FEAR LEVEL: 6

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Chris Meldrum
July 13th, 2021 at 5:14 pm

This is one that those new to CrossFit should be a little careful with. Serious potential for severe DOMS / rhabdo with 400m of weighted walking lunges. Be careful out there folks.

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