CrossFit | 211026
Tuesday

211026

Workout of the Day

59

3 rounds for time of:

Run 800 meters
50 deadlifts

♀ 65 lb. ♂ 95 lb.

Post time to comments.


Scaling:
Go hard on the runs and choose a weight on the deadlift that allows you to complete the reps in 1-3 sets. Intermediate athletes can do this workout as prescribed.

Beginner Option:
3 rounds for time of:
Run400 meters
25 deadlifts

♀ 35 lb. ♂ 45 lb.

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Comments on 211026

59 Comments

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Brian W
November 24th, 2021 at 6:37 pm
Commented on: 211026

15:32

RX

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Jeff Chalfant
November 17th, 2021 at 8:04 pm
Commented on: 211026

21:46 as rx’d. Fasted. Broke 2nd round in half. Rested extra round 1 due to wardrobe malfunction. Extra rest round 2 due to asthma attack. Unbroken 1 and 3. Made sure I could run each 800 under 4:30

Thought I would be able catch my breath on deadlifts...not the case. Kind of the opposite on this workout.


180/42/176cm

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Brett Eckles
November 12th, 2021 at 11:43 am
Commented on: 211026

18:35 Rx


Ran 800m on assault air runner

DL sets: 35/15, 36/14, 50


M/28/6’1”/200lbs

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Mario Cruz
November 12th, 2021 at 1:50 am
Commented on: 211026

Rx

17:11

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James Tucker
November 9th, 2021 at 10:55 pm
Commented on: 211026

17:23 Rx


M/31/145#/5'7"


Delightfully difficult

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Matthew Aukstikalnes
November 4th, 2021 at 5:29 pm
Commented on: 211026

rx, 20:00 flat. core destroyer for sure

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Manchild Manchild
November 4th, 2021 at 4:37 pm
Commented on: 211026

subbed 35# dumbbells, and did 25 burpees for 2nd run and 25 TJ for 3rd run (because treadmill was taken then)


20:58

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Ralph Keeley
October 31st, 2021 at 10:47 pm
Commented on: 211026

M/35/6'/175#


18:26 Rx

(dealifts: 50/50/35+9+6)


Deo gratias

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Michael O'Keeffe
October 31st, 2021 at 2:52 pm
Commented on: 211026

Scale to 35 deadlifts per round.


I did not train regularly last week and have a timed physical test coming up so just wanted to get some work in and be ready to train consistently this week. Dropping the volume kept intensity high and will hopefully reduce recovery time and intensity.


15:30.

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Damien Leroux
October 30th, 2021 at 5:22 pm
Commented on: 211026
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Tyler Crissinger
October 29th, 2021 at 5:00 pm
Commented on: 211026

21:32 RX

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Nate Gordon
October 29th, 2021 at 4:42 pm
Commented on: 211026

19:16

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Matthieu Dubreucq
October 29th, 2021 at 12:09 am
Commented on: 211026

39 male 185lbs

RX 13:57

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Jeffrey Howard
October 28th, 2021 at 10:51 pm
Commented on: 211026

M/25/5'8"/155lb

CrossFit AFK


18:06 - Rx (paced the run to avoid my lumbar blowing up like it did on Nancy. Was unavoidable overall. Only bothers me during the deadlifts after around 20 reps in or so. This programming has seemed a lot like 2019, lots of simple and tough sessions. Love it.)


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Jeffrey Howard
October 28th, 2021 at 11:30 pm

As a side note: I have been driving a delivery truck for the last 2-3 months and have been sitting for 6-10 hours a day which has really affect "feeling good" while training.

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Torry Johnson
October 28th, 2021 at 8:56 pm
Commented on: 211026

40yo/6’/215

21:25

60 cal echo bike instead of run, everything else RX

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Ruthie Lloyd
October 28th, 2021 at 5:55 pm
Commented on: 211026

F/51/5'6"/145

25:36

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Dan Morris
October 28th, 2021 at 2:52 pm
Commented on: 211026

As RX’d:


26:20 (broke DLs into 3 sets)


42 / 6’0 / 195

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James Gentile
October 28th, 2021 at 10:50 am
Commented on: 211026

completed 10/27 late night.


16:57 as RXd. Unbroken.


My outside running loop is 1000m, so the runs were a little longer.

(edited)
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Christian Simpson
October 27th, 2021 at 9:27 pm
Commented on: 211026

Rx...22:30 (7:00/7:30/8:00)

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Thomas Aug
October 27th, 2021 at 1:47 pm
Commented on: 211026

DL - 225x12, 245x10, 265x8 Then

3 rounds 50 DL

Run 800M

Did DL first while I still had the rack rounds 1-2 95lbs, rack was being used for 3rd set, so did 35lb dbells

around 29 minutes

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Phill Kiddoo
October 27th, 2021 at 1:32 pm
Commented on: 211026

17:01 rxd

unbroken DLs

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Oscar Saenz
October 27th, 2021 at 12:20 pm
Commented on: 211026

3R:

800M Run

65Lb DL

28:42

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Troy Bruun
October 27th, 2021 at 9:59 am
Commented on: 211026

Completed on 10/26


Women’s Rx: 16:15

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MIchael Thalmann
October 27th, 2021 at 1:39 am
Commented on: 211026

21:11

Negative splits (didn't warmup 😬

7:23

6:54

6:44

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Mike Munsee
October 27th, 2021 at 12:28 am
Commented on: 211026

M 51/195/6’

19:25 rxd.

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Clay Jones
October 27th, 2021 at 12:18 am
Commented on: 211026

25:06 Rx’d

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Nathan Fronko
October 26th, 2021 at 11:45 pm
Commented on: 211026

13:40 rx


super six one

super six four

never forget

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Phil Lora
October 26th, 2021 at 11:10 pm
Commented on: 211026

25:25

Masters Men 50- 54

75#

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Nicole Deaver
October 26th, 2021 at 10:57 pm
Commented on: 211026

22:32 (Rx reps & weight 65#,

Windy & raining subbed 5 mins on the bike for the runs)

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Sam K
October 26th, 2021 at 9:44 pm
Commented on: 211026

Rx

16:33


Run on treadmill @1°, about 8min/mi pace

M/30s/225

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Antonio Alves
October 26th, 2021 at 9:44 pm
Commented on: 211026

Modified: Only light DBs available, so extended to 4 rounds. Also, got to make the most of running WODs.

--

4 rounds for time of:

Run 800 meters

50 DB deadlifts using 2x 15 kg DB

SCORE: 29'31'' (20' 39'' at round 3)

--

+ 20 km bike riding during the day

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Charlie Pokorny
October 26th, 2021 at 9:04 pm
Commented on: 211026

18:44 Rx'd

m/53/5'11"/192#

(edited)
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YooSik Kim
October 26th, 2021 at 8:54 pm
Commented on: 211026

211026

For time

10Rounds for time of

5 strict pull-ups

5 DB’s thrusters 22.5kg

-12:01

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Fabian Delaflor
October 26th, 2021 at 8:47 pm
Commented on: 211026

3 rds: 23:27

run 800 m

50 dead lifts @#65

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Erik Kuhlmann
October 26th, 2021 at 8:41 pm
Commented on: 211026

Beginner Option:

3 rounds for time of:

Run400 meters

25 deadlifts. ♂ 45 lb.


Time 13.25

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Francis Major
October 26th, 2021 at 8:27 pm
Commented on: 211026

16,43 rx

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Coastie Nick
October 26th, 2021 at 8:08 pm
Commented on: 211026

Rx’d: 16:45

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Joe Conradi
October 26th, 2021 at 6:11 pm
Commented on: 211026

Scaled:

DL to 2x45#DBs


17:15

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Chris Meldrum
October 26th, 2021 at 5:45 pm
Commented on: 211026

As rx'd, 18:14.


Unbroken deads - was glad to be able to hold on. Runs were around 3:45. Didn't try to push too hard - wanted to give myself a chance to hit the deads unbroken.


48m/5'10"/180

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Phill Kiddoo
October 27th, 2021 at 1:33 pm

Awesome, Unbroken DLs

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Az Native
October 26th, 2021 at 5:12 pm
Commented on: 211026

16:18, after yesterday I decided to scale to 75%. Ran 600’s, did 37 DL at 95 per round. Finished quicker than I thought, probably could have just done rx’d. Good workout, I feel a Michael coming soon!

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Jim Rix
October 26th, 2021 at 4:18 pm
Commented on: 211026

28:14

About 5 minutes for first 400 (uphill), 3 and change on the downhill return leg.

Each deadlift set broken 30/20.

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Steve Day
October 26th, 2021 at 3:38 pm
Commented on: 211026

treadmill runs @ 1%

DL w/ 50lb dumbbells


20:55


definitely harder than it looked on paper. DL we’re tough and took a lot out of the last 2 runs.

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Braxton Glass
October 26th, 2021 at 2:48 pm
Commented on: 211026

58 yo m 5’5” 148lbs


3 rounds for time of:

Row 800 meters

50 Deadlifts

95 lb.


23:16

(edited)
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Stacey Thompkins
October 26th, 2021 at 2:39 pm
Commented on: 211026

M/47/6'2"/175#


Modified to 60 cal assault bike the rest as rx'd

21:54

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Jonathan Elmore
October 26th, 2021 at 1:43 pm
Commented on: 211026

23:52 1mile on Echo per round 95lbs

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Charles Meyers
October 26th, 2021 at 1:29 pm
Commented on: 211026

3 rounds for time of:

Run 500 meters Assault Air Runner

50 deadlifts

♂ 95 lb.

15:02

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Alexander Glueckler
October 26th, 2021 at 1:10 pm
Commented on: 211026

M / 37 / 5'8" / 190


3RFT of

50cal Echo Bike

50 DL @95lbs (43kg)


17:51

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Randy Crooker
October 26th, 2021 at 12:56 pm
Commented on: 211026

Rx: 16:57

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Michael Arko
October 26th, 2021 at 12:55 pm
Commented on: 211026

75lbs barbell

19:01

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Matthew Moran
October 26th, 2021 at 11:51 am
Commented on: 211026

17:11 with 40-lb dbs

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Mike Andridge
October 26th, 2021 at 10:56 am
Commented on: 211026

Did yesterday's oh lunge/ghd (scaled)

results there

then

today's scaled to

3 rnds

35 cal assault bike

35 dl @ 75#

25:15

m/51/170

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Jim Rix
October 26th, 2021 at 4:18 pm

That’s a lot of work!

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QiHui Xing
October 26th, 2021 at 10:09 am
Commented on: 211026
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Ruiqin Huang
October 26th, 2021 at 5:36 am
Commented on: 211026

sub w/ 1600m aab

95#

15:27

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Steven Thunander
October 26th, 2021 at 2:48 am
Commented on: 211026

Globo scale: for most as Rxed. Set up and run. If using a treadmill for runs use a slight incline. Subs for run include 1000m row, 50 cal assault/echo bike, or 2000m bike erg. Finally if you don't have this sub 40 burpees per round. Barbell subs are 2x 25/35lb dumbbell deadlifts, or similar weight kettlebells. If using iron plates for the deadlifts use pads or plates to bring the barbell to appropriate height.


Busy gym: you have options here. 1. Do the dumbbell option and drag the dumbbells to the track or to your treadmill or erg/bike. 2. Do the deadlifts all at once then do a 1.5 mile run, especially if equipment availability is an issue. 3. Do the burpee sub for the runs, allowing you to keep close to your barbell or dumbbells. 4. Do the bodyweight sub.


Bodyweight/ equipmentless sub: if you have a broomstick or PVC pipe let's sub in 50 good form good mornings with the stick/pipe for each round of deadlifts. Otherwise you can do good mornings without the pipe or supermans on the ground. Runs as Rxed.

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Chris Sinagoga
October 26th, 2021 at 12:41 am
Commented on: 211026

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Light and medium. Challenging our running with stamina and challenging our midline stability with endurance. Squatting with light weight and elasticity are also themes.


MAIN DECISION

Just a Workout or emphasize one area or the other?


TECHNIQUE SCALE

6 rounds for time of:

400-m run

25 deadlifts


CONSISTENCY SCALE

1 round of:

1.5 mile run

150 deadlifts


INTENSITY SCALE

As listed, sprint each round and rest as needed between. Post fastest round.


INJURY SCALE

Upper-body - one-arm dumbbell squat for deadlift

Lower-body - AMRAP in 15 minutes of: [insert one movement you can do at full capacity that gets you winded] and hip extensions


MY STUFF

15:47 as rx'd, everything done outside in the rain.


GENERAL FEAR LEVEL: 7

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James Gentile
October 28th, 2021 at 10:51 am

you sir, can run!

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