CrossFit | 210919
Sunday

210919

Workout of the Day

33

For time:

800-meter run
40 wall-ball shots
400-meter weighted run
20 wall-ball shots
400-meter weighted run
20 wall-ball shots
800-meter run
40 wall-ball shots

♀ 20-lb. ball, 9-ft. target
♂ 30-lb. ball, 10-ft. target

Post time to comments.


Scaling:
Today we’re using a heavier medicine ball than we typically see on the wall ball and mixing in weighted runs. Select a weight outside your comfort zone and tackle this grueling workout. Beginners should reduce the overall volume.

Intermediate Option:
For time:
800-meter run
30 wall-ball shots
400-meter weighted run
15 wall-ball shots
400-meter weighted run
15 wall-ball shots
800-meter run
30 wall-ball shots

♀ 16-lb. ball, 9-ft. target
♂ 25-lb. ball, 10-ft. target

Beginner Option:
For time:
400-meter run
20 wall-ball shots
200-meter weighted run
10 wall-ball shots
200-meter weighted run
10 wall-ball shots
400-meter run
20 wall-ball shots

♀ 10-lb. Ball
♂ 16-lb. ball

Comments on 210919

39 Comments

Comment thread URL copied!
Jeff Chalfant
October 12th, 2021 at 8:14 pm
Commented on: 210919

26:49 as rx’d with 30lb dynamax wallballs and carries. Broke 12/11/9/8, 3 sets on 20’s, 10’s on final set. Missed this one Sunday due to lack of sleep Saturday night. Who knew Afrin could cause insomnia?! Did this in lieu of the dumbell hell that I was supposed to do today. My running needs work, I hate Kelly, and I knew this would at least build some mental toughness for the upcoming attempt. My back and lower body also could use less of a thrashing for this Thursday’s squatty-party. Why do they always seem to thrash our core and legs right before heavy squats and deadlifts anyway?!?!




180/42/176cm

Comment URL copied!
Mario Cruz
October 4th, 2021 at 10:56 pm
Commented on: 210919

18:15 w/MB

20Lbs and 10ft

Comment URL copied!
Morgan Greene
October 4th, 2021 at 8:51 pm
Commented on: 210919

20:07 with 20# med ball

Comment URL copied!
Dan Kremer
September 30th, 2021 at 2:56 pm
Commented on: 210919

20:04

20#

Comment URL copied!
Leonel Manzilla
September 28th, 2021 at 1:35 am
Commented on: 210919

23y 175cm male 83kg


30 lb homemade med ball 10ft


23:03 rx

(edited)
Comment URL copied!
Damien Leroux
September 26th, 2021 at 12:08 pm
Commented on: 210919
Comment URL copied!
Jeffrey Howard
September 23rd, 2021 at 9:49 pm
Commented on: 210919

M/25/5'8"/155lb

CrossFit AFK


24:14 - Rx

(1st 800 was around 3:30-3:40, 2nd 800was around 4:00-4:10. Lost most of the time on the weighted runs with the 30lb medball. Constantly had to switch shoulders and fussed the entire time, slow trot. Wall balls were mostly sets of 12 with some small ones to finish out the rounds.)

Comment URL copied!
Cory Kestel
September 22nd, 2021 at 4:06 pm
Commented on: 210919

Not weighted. 15# med ball to 9’

18:50

Comment URL copied!
Peter Shaw
September 22nd, 2021 at 12:02 pm
Commented on: Jason Leydon on Becoming a Professional Coach

Thank you for this!


The breakdown of Beginner-Intermediate-Professional is brilliant and I hope others notice the inverse relationship between advancement in coaching and the technical aspects of the practice.


Beginner Coaches > become obsessed with the details and absorb knowledge

Intermediate Coaches > learn how to apply the knowledge

Professional Coaches > keep it simple

Comment URL copied!
Fabian Delaflor
September 21st, 2021 at 8:18 pm
Commented on: 210919

800 m run

40 thrusters #15 dbs

400 m run

20 thrusters #15 dbs

400 m run

20 thrusters #15 dbs

800 m run

40 thrusters #15 dbs

20:55

Comment URL copied!
Chris Chaffee
September 21st, 2021 at 6:36 pm
Commented on: 210919

18:33 RX


Threw the vest off for the 20 WBs. Not sure if that was the right thing or not? Great break from work.


M/37/184

Comment URL copied!
Antonio Alves
September 20th, 2021 at 9:47 pm
Commented on: 210919

Modified:

13 kg sandbag for WB. No target , so upped reps a bit

Weighted runs on a very steep out-and-back 200-m course (uphill > downhill) w/ 2x 5kg DB

800-m runs on a more or less flat course.

--

For time:

800-meter run

50 wall-ball shots

400-meter weighted run

25 wall-ball shots

400-meter weighted run

25 wall-ball shots

800-meter run

50 wall-ball shots

SCORE: 30'25''

--

Did this today. Yesterday was 7 km run followed by 20' SLIPS practice

If WOD says it's grueling... you know what to expect 😫 Runs were slow, final WBs were agony ...

Still, getting through this one felt great in the end.

(edited)
Comment URL copied!
Christian Simpson
September 20th, 2021 at 7:25 pm
Commented on: 210919

Whew...woke up from my first night shift in a week, ate an 🍎 and did this WOD...sortof. I thought I set my timer to no time cap but after my workout it said timer expired @ the previously set 20 min? I guess I didn't set the timer. AND my workout ended up being an accidental 1600m/400/400/800 on the runs, didn't realize that it wasn't a 400m out and back in the neighborhood. Wall balls at 20#.


Moral of the story...don't eat something with tooth health, eat something with brain health beforehand.


Workout today ✅, untimed, and weirdly scaled

Comment URL copied!
Jeffery Powell
September 20th, 2021 at 7:08 pm
Commented on: 210919

Intermediate, 32:37. That was rough.

Comment URL copied!
Steve Day
September 20th, 2021 at 6:55 pm
Commented on: 210919

thrusters w/ 2x20lb dumbbells instead of wall balls

no weight on the runs


18:26

Comment URL copied!
Dan Morris
September 20th, 2021 at 1:18 pm
Commented on: 210919

20lb medicine ball, 30lb weight vest:


24:55


42 / 6’0 / 195

Comment URL copied!
Nicole Deaver
September 20th, 2021 at 12:43 pm
Commented on: 210919

25:52 10# ball

Comment URL copied!
QiHui Xing
September 20th, 2021 at 1:57 am
Commented on: 210919
(edited)
Comment URL copied!
Coastie Nick
September 20th, 2021 at 1:29 am
Commented on: 210919

20# ball for runs/WB: 25:28

Comment URL copied!
YooSik Kim
September 19th, 2021 at 8:37 pm
Commented on: 210919

Red Queen

For time

Run 집~수지체육공원 트랙 1바퀴

21 burpee bar muscle-ups

100m handstand walk

Run 수지체육광원 트랙 1바퀴~집

-35:24

Comment URL copied!
Michael Newton
September 19th, 2021 at 8:11 pm
Commented on: 210919

1) way too much rest/staring

2) should have scaled

3) overlooked it


1000m row (run 1)

DB thrusters with 30# each

shuttle run with wall ball (no target), did 20x there and back (slow)

did last run with child in stroller (wasn’t cooperating, slow run)


33:21 🤦🏻‍♂️

Comment URL copied!
Charlie Pokorny
September 19th, 2021 at 8:10 pm
Commented on: 210919

Scale/sub: 20-lb ball for WB, 40-lb kettlebell for 400-m runs

20:58

m/53/5'11"/200#

Comment URL copied!
Joe Conradi
September 19th, 2021 at 7:15 pm
Commented on: 210919

Subbed:

2x15#DBs thrusters for wall ball shots


(oops, runs were not weighted!)


15:44

(edited)
Comment URL copied!
Randy Crooker
September 19th, 2021 at 6:18 pm
Commented on: 210919

31:47

Rx’ish 30lb backpack for wall balls and weighted run

Comment URL copied!
Jim Rix
September 19th, 2021 at 5:57 pm
Commented on: 210919

Scaled to

850ish run/walk

30 wall balls, 20#

450ish run/walk with 15# plate

15 wall balls

450ish run/walk with 15#

15 wall balls

850ish run

30 wall balls

31:32


I’m pretty well acclimated to altitude now, but running uphill still kicks my arse.


58/5’8”/155

Comment URL copied!
Az Native
September 19th, 2021 at 5:05 pm
Commented on: 210919

25:25. Only have 20 WB so threw to 11 feet. Subbed .6mile elliptical for the 800 runs, just carried the WB on the 400m runs. Ball buster.

Comment URL copied!
Michael Arko
September 19th, 2021 at 4:20 pm
Commented on: 210919

Running weight: padded satchel with 25lbs, carried by hand (not strapped over shoulder)

2x23lbs dB thrusters subbed fir WB

26:33


”…this grueling workout.” Yup.

Comment URL copied!
Charles Meyers
September 19th, 2021 at 4:06 pm
Commented on: 210919

800-meter run

40 wall-ball shots

400-meter weighted run

20 wall-ball shots

400-meter weighted run

20 wall-ball shots

800-meter run

40 wall-ball shots

20 lbs

34:10

Comment URL copied!
Mike Andridge
September 19th, 2021 at 2:59 pm
Commented on: 210919

Subbed

KB thrusters w/ 2 12# kb's

wt'd run w/ 20#

else as rx

28:18

m/51/170

Comment URL copied!
Jonathan Elmore
September 19th, 2021 at 1:33 pm
Commented on: 210919

26:34 used 20 lb. 9 ft. 60-30-30-60. The carries were really slow!

Comment URL copied!
Matthew Moran
September 19th, 2021 at 12:29 pm
Commented on: 210919

800m run, 40 thrusters with a single 40-lb db held camera style (both hands)

400m run with a 30-lb db

and so on


18:19. Props/condolences to whomever is doing this rx.

Comment URL copied!
Jonathan Elmore
September 19th, 2021 at 1:30 pm

I second that! 🤮

Comment URL copied!
Mitch Collins
September 19th, 2021 at 12:01 pm
Commented on: Jason Leydon on Becoming a Professional Coach

CrossFit does not get enough credit for the professionalization of fitness coaching. Just like CF for physical conditioning, the principles they bring to training their coaches are effective and replicable. Kudos to coach Glassman for thinking about this since day 1, and the organization for never wavering from the focus on this critical aspect of their success.

Comment URL copied!
Chris Sinagoga
September 19th, 2021 at 4:24 am
Commented on: 210919

Champions Club Scaling Notes


RANT

Nothing to rant about


MAIN DECISION

Keep the med ball on the run or just keep with the regular running?


WORKOUT THEMES

Odd object, squatting with speed/loss of connection, a Just a Workout style that is a stamina challenge for newer people and a cardio/resp. challenge for more conditioned people


TECHNIQUE SCALE

AMRAP in 20 minutes of:

200m run

20 wallball shots


CONSISTENCY SCALE

3 rounds of:

Run 800 meters

40 wallball shots


INTENSITY SCALE

As listed, rest as needed after the first 800/40, and before the last 800/40


INJURY SCALE

Upper-body - Consistency scale with one-arm dumbbell thrusters

Lower-body - Pick 1 monostructural movement you can do at full capacity and pair it with knees to elbows, do an AMRAP in 15-20


MY STUFF

18:46, used a 20-lb. ball to a higher target


GENERAL FEAR LEVEL: 7

Comment URL copied!
Steven Thunander
September 19th, 2021 at 2:40 am
Commented on: 210919

Globo scale: if you do not have a wallball today sub dumbbell thrusters 20/30lbs for the wallballs. Only have a 14/20lb wallball? Either throw to a higher target (11/13 ft) or multiply the wallball numbers by 1.5. Weighted runs: run with the wallball, dumbbells, bag, vest, rucksack, wreckbag, backpack, ect. If you are doing this on a treadmill increase to a much higher incline than normal for the "weighted" runs and run without weight. Heavy farmers carry can also be subbed; see below. If running cant be done sub 1000m row/50 cal assault bike, and 20x weighted shuttle runs or farmers carries for the weighted runs on a 30 ft/10 m long area.


Bodyweight/equipmentless sub: 1/1 burpees to a target 6" above reach or jump to a low platform for wallballs, or 1.5/1 regular burpees. runs as rxed (weight the weighted runs with available objects or sub hilly runs if an object isn't available).

(edited)
Comment URL copied!
Brett Fforde
September 19th, 2021 at 12:52 am
Commented on: Workout Tips

Great hair, great brief, great coach!

Comment URL copied!
Richard Norris
September 15th, 2021 at 2:46 pm
Commented on: Jason Leydon on Becoming a Professional Coach

I am blessed to have cut my teach coaching swimming before CrossFit. The beauty there is that focusing on principles crosses all sports. For me in swimming it is form before speed aka in CrossFit mechanics-consistency-intensity.


Regardless of the sport, every athlete is an individual and likes to be treated personally. My key focus is to make sure I connect with every athlete in every session and ensure that they've had a positive experience.


My biggest need for my own improvement, after reading this article, is to identify mentors who can guide me further along my coaching journey. Thank you for the kick in the butt!

Comment URL copied!
Matthieu Dubreucq
September 15th, 2021 at 9:45 am
Commented on: Jason Leydon on Becoming a Professional Coach

Thanks for sharing.

I agree with focusing on the principal rather than staying tied to a specific method.

Comment URL copied!
Samuel Murphy
September 14th, 2021 at 9:21 am
Commented on: Jason Leydon on Becoming a Professional Coach

Thanks for sharing your story Jason. Couldn't agree with you more about the "keeping it simple" philosophy/approach.

Comment URL copied!