CrossFit | 210911
Saturday

210911

Workout of the Day

46

3 rounds for time of:

Run 800 meters
Rest 2 minutes

Post time to comments.
Compare 200605.


Scaling:
These run efforts are all out. Try to improve your overall time from 200605. Deconditioned athletes can reduce the distance in order to complete each interval in 5 minutes or less.

Beginner Option:
3 rounds for time of:
Run 600 meters
Rest 2 minutes

Workout Tips

2
tips
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Comments on 210911

48 Comments

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Jeffrey Howard
September 16th, 2021 at 9:32 pm
Commented on: 210911

M/25/5'8"/155lb

CrossFit AFK


12:35 - Rx (Track, splits were 2:44-2:53-2:58, which is a 14 second drop off from 1st to 3rd round. Goal was to keep each run under 3-minutes.)

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Courtney Guthrie
September 15th, 2021 at 10:50 pm
Commented on: 210911

15:18 s

800 - 400 - 800


3:51, 1:57, 5:28


F/24/5’5/140

CrossFit AFK

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Troy Bruun
September 14th, 2021 at 5:46 pm
Commented on: 210911

Completed on 9-13


3rds: 13:39


800m Run 3:06/3:15/3:10

2 min Rest


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Dan Kremer
September 13th, 2021 at 6:37 pm
Commented on: 210911

4:01 .55 miles


3:54 .54 miles


3:38 .51 miles

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Brian Louchis
September 13th, 2021 at 6:28 pm
Commented on: 210911

3x800m/r2:00

3:45, 3:35, 3:45

Double stroller

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Andres Molina
September 13th, 2021 at 1:15 pm
Commented on: Workout Tips

I will do as you say Pablo!! Regards!!

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Coastie Nick
September 13th, 2021 at 11:27 am
Commented on: 210911

3:29

3:32

3:29


190915:

3:24

3:25

3:27

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QiHui Xing
September 13th, 2021 at 7:53 am
Commented on: 210911

2'51'',

3'01'',

3'14''.

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Sam Meixell
September 12th, 2021 at 6:13 pm
Commented on: 210911

3:55 - 4:24 - 4:29

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Myles Lance
September 12th, 2021 at 5:48 pm
Commented on: 210911

16:47

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Az Native
September 12th, 2021 at 4:36 pm
Commented on: 210911

3:29,3:25,3:26. At work subbed 0.6 mile elliptical at 11 for runs.

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Hank McKibban
September 12th, 2021 at 4:02 pm
Commented on: 210911

13:32 (3:02, 3:11, 3:19)


200608 - 3:01, 3:20, 3:20

190916 - 3:00, 2:57, 2:54 (treadmill)

170309 - 3:20, 3:11, 3:09 (treadmill)

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Lincoln Kerger
September 12th, 2021 at 10:25 am
Commented on: 210911

Just ran ~16:30 minutes (somewhere over 2mi) then 20 min SLIPS. Half the time into the wind (~25mph) the other half with it. Will re-do this WOD another day.

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Kyungtaek Kang
September 12th, 2021 at 6:17 am
Commented on: 210911

☆CFHIM 3:23 4:21 4:34 (Assault Runner)

(edited)
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Michael Arko
September 12th, 2021 at 2:39 am
Commented on: 210911

Ran a hard 11km yesterday so today I opted for DT at 95lbs.

9:43

Probably should have aimed a bit heavier. I’ll do the 800s next week.

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Randy Crooker
September 12th, 2021 at 1:54 am
Commented on: 210911

3:19, 3:21, 3:26. Total 14:06 including rests.


Compare to 200605

3:35, 3:31, 3:28. Total 14:34

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Michael Newton
September 12th, 2021 at 12:27 am
Commented on: 210911

Completed. Did not time. Ran hard


I’ll take it 🤷🏻‍♂️

(edited)
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Christian Simpson
September 11th, 2021 at 11:19 pm
Commented on: 210911

Today...3:43/3:52/3:39, total time 15:14

6/5/20: 3:21/3:23/3:40, total 14:24

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Mike Andridge
September 11th, 2021 at 11:15 pm
Commented on: 210911

In rememberance

Scaled/modified--rx is 684 step ups to 24" box w/40#

Wearing 40# vest

342 step ups @ 20" (1/2 of the 684 steps)

1/2 mile jog

41:51

m/51/175

Borrowed this from Dan Bailey

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Steve Day
September 11th, 2021 at 10:41 pm
Commented on: 210911

13:03

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Damien Leroux
September 11th, 2021 at 9:13 pm
Commented on: 210911

rx : Run @Crossfit Rapace. Distance site garmin 735XT

3’04/3’12/3’13

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Nicole Deaver
September 11th, 2021 at 9:00 pm
Commented on: 210911

3:53/ 3:57/ 4:06

Compare to: 3:51/ 3:58/ 4:02

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Clay Jones
September 11th, 2021 at 8:47 pm
Commented on: 210911

16:00 total (counting rest)

4:05

3:55

4:00

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Kevin Marshall
September 11th, 2021 at 7:48 pm
Commented on: 210911

I need to preface that this was an unknown 700m to 900m run my watch kicked out when I started but clocked 1.2 total miles traveled. Phone app was my timer and rounds were recorded on that; 3:07, 2:54, and 3:16

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Albert Kombe
September 11th, 2021 at 7:17 pm
Commented on: 210911

3'49", 3'49", 3'50" Rx on Treadmill

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John McCash
September 11th, 2021 at 6:37 pm
Commented on: 210911

18:20 while pushing a three year old in a stroller.

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Antonio Alves
September 11th, 2021 at 6:24 pm
Commented on: 210911

Rx

--

3 rounds for time of:

Run 800 meters

rest/jog for 2 minutes

SCORE: 3'18 / 3'14 / 3'09

--

30' warm-up, 10' cool-down

Total session time: 55', 10 km

Nice one. Thank you.

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Joe Conradi
September 11th, 2021 at 6:03 pm
Commented on: 210911

Rx:

3:21, 3:15, 3:11

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Kc Eilander
September 11th, 2021 at 5:29 pm
Commented on: 210911

20th anniversary of 9/11 and no hero WOD? Disappointed HQ!

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Charlie Pokorny
September 11th, 2021 at 5:28 pm
Commented on: 210911

3:37 - 3:39 - 3:43 = 14:59 with the 2 breaks

m/53/5'11"/202#

(edited)
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Chris Meldrum
September 11th, 2021 at 4:35 pm
Commented on: 210911

“Kabul 13”

2021m Row

-then-

13 rounds

8 Snatches, 115#

26 Abmat Sit-ups


As rx’d, 42:43.


Row in just under 8 min.  All singles for the snatches, they went really well.  115 is a weight I can move without too much thought or concern over this rep scheme.  Just plugged through the sit-ups. 


#Sufferwithpurpose


48m/5'10"/180

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Charles Meyers
September 11th, 2021 at 3:28 pm
Commented on: 210911

3 rounds for time of:

Run 800 meters

Rest 2 minutes 5:09-4:40-4:16

(edited)
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Andrew Appleton
September 11th, 2021 at 3:27 pm
Commented on: 210911

13:38.54


splits:


3:08

3:12

3:18

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Jim Rix
September 11th, 2021 at 2:34 pm
Commented on: 210911

Randy (a first responder hero WOD)

75 power snatches at 75#

12:10

Had to trade out bars midway…the knurling on my newer bar was chewing my hands up

190515: 8:16

170126: 9:30

150921: 8:45


5 min rest, then


JT (the first hero WOD, I believe)

21-15-9

HSPU (scaled to feet on a bar at rack height)

ring dips

push-ups

10:27

190704: 9:07 (same scale)

160617: 12:59 (abmat HSPU)

121226: 8:58 (piked our vice HSPU)


Peace and reflection to all as we ponder 9/11 and its impacts on our county and the world.


58/5’8”/155

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Mike Andridge
September 11th, 2021 at 11:12 pm

Nice work Jim

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Jonathan Elmore
September 11th, 2021 at 1:48 pm
Commented on: 210911

3:11 3:14 3:04

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Fabien Deneuville
September 11th, 2021 at 1:40 pm
Commented on: 210911

Adapted to 240m hand bike erg due to leg injury - 3RFT 240m hand bike erg 2mn Rest

14'52"

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Jeffery Powell
September 11th, 2021 at 1:35 pm
Commented on: 210911

19:03.26

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Luis Beza
September 11th, 2021 at 9:14 am
Commented on: 210911

5 Rounds

Every 4 min

400m Run

*Track


Splits: 1:50, 1:30, 1:16, 1:24, 1:48

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Peter Shaw
September 11th, 2021 at 3:34 am
Commented on: Workout Tips

Yes Pablo

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Steven Thunander
September 11th, 2021 at 2:24 am
Commented on: 210911

Globo scale: As rxed. If using a treadmill use a slight incline. Subs are 1000m row, 50 cal assault/echo bike, 2000m bike erg, or 2 mile bike ride.


Bodyweight/equipmentless scale: see above.


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Steven Thunander
September 11th, 2021 at 2:25 am

Also if you want to do so do a hero WOD of choice today. "Murph" and "Chad" seem optimal.

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Chris Sinagoga
September 11th, 2021 at 12:48 am
Commented on: 210911

Champions Club Scaling Notes


RANT

I know I'm a little late to the game on this... but Donda is a masterpiece.


MAIN DECISION

Do I want the Champions Club to experience the beautiful September weather at the hill, or stay indoors at our grimy warehouse?


WORKOUT THEMES

Single modality, high output followed by a nowhere-near full recovery. Skill, elasticity, stamina.


TECHNIQUE SCALE

3 rounds of:

800m run

[insert something you suck at]


CONSISTENCY SCALE

1.5 mile time trial


INTENSITY SCALE

6 rounds of:

400-m run

2-minute rest in between


INJURY SCALE

Lower-body - Pick two movements you can do at full capacity, and do 3 5-minute AMARAPs, rest 1 minute in between


MY STUFF

3 300-m hill sprints with not a full recovery between (job back to spot)


GENERAL FEAR LEVEL: 8

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David Fairbanks
September 11th, 2021 at 12:42 am
Commented on: 210911

Seems like a WOD honoring those lost and the heros of the 20yr anniversary of 9/11 would have been appropriate. This is a good WOD, don't get me wrong, but do you see my point?

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Michael McAnaul
September 11th, 2021 at 1:54 pm

You beat me to it. Some have forgotten “Never Forget”.

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Jim Rix
September 11th, 2021 at 12:33 am
Commented on: 210911

A good workout, but on the 20th anniversary of 9/11?

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David Fairbanks
September 11th, 2021 at 12:43 am

Agreed...

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Coastie Nick
September 13th, 2021 at 11:28 am

I third that notion.

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