2 rounds for time of:
Run 1 mile
100 sit-ups
Post time to comments.
Compare to 180124.
Scaling:
Try for a hard push on each run and a steady pace on the sit-ups. Modify the length of the run and cut the sit-up reps back to a number that is manageable.
Intermediate Option:
2 rounds for time of:
Run 1,200 meters
75 sit-ups
Beginner Option:
2 rounds for time of:
Run 800 meters
50 sit-ups
Comments on 210815
58 Comments
Any, if necessary, movement dynamic in both hip and trunk?
CFWUx2
40:38
1st run too long (stop sign)
2nd run to street light after curves
25:11 RX
M/39/5’9”/195#
23:47 Rx
25:04 Rx'd, 5 sits up every 15 seconds.
29:36
No AbMat, so regular butterfly sit-ups.
26:00
on GWT, subbed:
1200m run
30 KTEs
18:34
Oktober 1st, 2021
wu: bike, slips
skill: running drills
wod: 2 rnds (RX)*
1,2 km run
100 sit ups
22:26
post: jogging, bike, stretch
* After following the main page program for 65 wods, this was the first one, I haven't had to scale (heavy days do not count).
22:43 (Pr by 20 seconds) Slower first mile than last time by about 15 seconds but my second mile was only about 5 seconds slower than the first today(7:59/8:04), and I think I made up some time on my sit-ups. Butterfly/abmat like last time.
180/42/176cm
22:38
Cap class
20:00
1 round
1me run
61 Situps
28:54
Hard breathing day so
8:40
And 9:40
25:20
Male 23y 175cm 82kg RX
M/35/6'175#
1 mile run
100 sit-ups
800m run
50 sit-ups
18:10
Deo gratias
Sc to ⚓ SU, 27:54. Runs were 8:30ish & 8:50ish.
M/25/5'8"/155lb
CrossFit AFK
21:18 - Rx (floor sit-ups, no ab mat)
Pegged toes, 25:38
Runs were 8:45 and 9:08
Frankly that's dismal. I used to run a mile well under 7. What's happening, Wanda??
Scaled to 3 mile echo bike,
27:19
Bike: 8:19/8:21
25:00
Rx’d
M/43/6’3”/215
20:34 Rx
M/50/5'9"/160#
subbed elliptical for run
35:02
24:29, at home so subbed 2mile bike for runs. Last was 25:07 with run. Anchored sit-ups.
Rx 21:09
I'm training for an upcoming triathlon, so tacked on 2 more- changed to pushups for 2nd set and 50 p/u 50 s/u for the 3rd set . Total time 1:04:43
Beginner, 17:53.00. Definitely feeling it along with the lower back.
Done 8/15 immediately after the 8/14 WOD. Those results there.
27:14 as RXd.
First mile was about 9 minutes...my lower back was tight after 8/14's WOD! Second mile was better around 8 minutes. The sit-up's were consistent, unanchored, feet slightly elevated against a wall.
Just checked my loop, each was 1.2 miles. Whoops.
Completed after Isabel outside with an elevation gain of about 130'
Rx
27:15
M/30s/225lbs
Row 1600m instead of run (leg still isn't quite ready for the impact)
100 straight leg (unanchored) sit-ups
21:49
22:22 Rx
Runs: 7:42, 7:26
Sit-up: -3:15, 3:05
Rest of time was transitions
Compare to 20:36 last time. However, my distance app was inaccurate that time, and I was running 0.9 miles instead. That would account for about a minute of time, so I was still a little slower today when adjusted.
22:19, subbed hollow rocks
Compare: 21:54
28.38 RX
27:04
Rx (Run/some walking)
28:56
19:54 Rx
Beginner scaling: 2 Rounds: 800m run and 50 sit ups.
Time: 15:08
35:39 Rx
For time:
50 dumbbell shoulder-to-overheads
50 dumbbell deadlifts
50 sit-ups
100 single-arm dumbbell overhead squats
50 sit-ups
50 dumbbell deadlifts
50 dumbbell shoulder-to-overheads
-23:54
GHD안하니 간신히 들어오네요
25:43 Rx'd
200816 was 25:45 (helped me to push extra hard on those last 30 SU)
Unanchored butterfly SU
m/53/5'11"/200#
51/m/180
as rx’d
20:13
22:24
23:55 Rx
feet unanchored in abmat sit-ups
30:09 Rx
54 m, 68”, 158 lbs
was surprised to get sit-ups unbroken. Runs were pretty slow 10 min/11 min
Rx: ~27 min
(forgot to start timer)
Two of my least favorite movements--running and sit-ups! Brutal workout midday in Georgia heat/humidity.
2 RFT: 26 mins flat
1200m run (steep terrain-17% grades) 1st: 8:23, 2nd: 9:03
50 sit-ups
Rx’d: 22:42
200816: 22:21
180124: 22:14
Midday heat a factor on latest time.
2nd on that midday heat and humidity. Brutal!
19:51 as prescribed. 38/male/6’1”/200 lbs
Rx 23:14
compare to 8-16-20. 24:09
2 rounds of
1 hilly mile
70 anchored abmat sit-ups, hands behind head
29:50
Hills + 8500’ altitude…still acclimating.
58/5’8”/155
Beginner Option:
2 rounds for time of:
Run 800 meters
50 sit-ups
21:10
2 rounds for time of:
Run 1 mile
100 anchored butterfly sit-ups
SCORE: 34'16''
--
2 km run as warm-up.
Run times were 7'37'' and 7'32''. Not great, but in this heat, I'll take it.
Lost some time transitioning from runs to sit-ups, so actual time was probably close to 30 minutes.
Nice one 👍
24:12 I broke it into 4 rounds and used decline bench on sit-ups. First round was suppose to be warmup but I just kept going.
Run/Bar muscle ups/Run
For time
1.5 mile run
30 bar muscle ups
1.5 mile run
-43:11
힘들다 한줄기의 가능성이 보이지 않는다. 벼랑끝에 몰린 절실함이 벼랑으로 떨어지고 싶은 자포자기 마음만이 남아있는듯하다…
sub：Run 1 mile = bike 3 miles.
:23'38''.
https://youtu.be/WGQfRZG_kDE
Globo scale: as Rxed/scaled. Substitutions if necessary are 2000m row or 90/110 cal assault/echo bike (110/130cal aerodyne). If using a treadmill use a slight incline.
Champions Club Scaling Notes
RANT
I think this retest link should be 8/16/2020, correct?
WORKOUT THEMES
Just a Workout that can be an intensity dose for some athletes and a stamina dose for others.
MAIN DECISION
Do I want to just go through this one or tweak it to fit a specific purpose?
TECHNIQUE SCALE
Complete as many rounds as possible in 20 minutes of:
Run 200 meters
20 hollow rocks
CONSISTENCY SCALE
For time:
200 sit-ups
Run 2 miles
INTENSITY SCALE
As listed, rest as needed between each round. Or do 4 rounds of 800m/50 sit-ups
INJURY SCALE
Lower-body - sub farmers walk for run, maybe 200-m or so
MY STUFF
20:41 as rx. Got 19:33 last time.
GENERAL FEAR LEVEL: 6
51/190/6’
24:57.