CrossFit | 211030
Saturday

211030

Workout of the Day

36

Run 1 mile

Post time to comments.
Compare to 200419.


Scaling:
Most athletes can complete this as prescribed. Deconditioned athletes may need to jog or walk but still should be able to complete the distance.

Comments on 211030

39 Comments

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Sebastian Wieczorek
January 4th, 2022 at 9:11 am
Commented on: 211030

January 4th, 2022; morning


wu: bike, slihps

skill: running drills, running


wod: run 1,2 km*

5:11


post: jog, bike

* Now I know that 1 mile equals 1,6 km. Shame on me.

(edited)
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Jeff Chalfant
November 20th, 2021 at 8:41 pm
Commented on: 211030

7:25 in my neighborhood -not much warmup(400m jog)-felt like I was running in a dream as a result...no bueno.



181/42/176cm

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Brett Eckles
November 20th, 2021 at 4:08 pm
Commented on: 211030

8 mins running on the Assault Air Runner


M/28/6’1”/200lbs

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Morgan Greene
November 19th, 2021 at 10:21 pm
Commented on: 211030

6:34

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James Tucker
November 13th, 2021 at 10:09 pm
Commented on: 211030

6:10


My lungs are on fire, just saying.


M/31/145#/5'7"

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Jeffrey Howard
November 11th, 2021 at 4:46 pm
Commented on: 211030

M/26/5'8"/155lb

CrossFit AFK


5:54 - Rx (Track)

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Leonel Manzilla
November 9th, 2021 at 11:15 pm
Commented on: 211030

Male 23y 175cm 84kg

1.6 km in = 6:38 New Personal record!

(28°c, wind 13kmh)


Last time 7min

(edited)
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Damien Leroux
November 5th, 2021 at 8:10 pm
Commented on: 211030

Rx : 8’54 (air runner)


https://youtu.be/9l0gsKRzv2E

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Nori Sumiyoshi
November 3rd, 2021 at 12:18 am
Commented on: Qualities of an Effective Trainer: Seeing and Correcting

Thanks for the simple & clear tips, when, what, where to look at.

(edited)
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Courtney Guthrie
November 1st, 2021 at 9:36 pm
Commented on: 211030

8:04


Track run 44° F

this sucked so bad


F/25/5’5/140

CrossFit AFK

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Chris Long
November 1st, 2021 at 12:02 am
Commented on: 211030

7 RX

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Myles Lance
October 31st, 2021 at 4:46 pm
Commented on: 211030

6:40

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Jonathan Elmore
October 31st, 2021 at 2:27 pm
Commented on: 211030

7:38

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Angelita Maiorka Sassi
October 31st, 2021 at 1:41 am
Commented on: Qualities of an Effective Trainer: Seeing and Correcting

Nice! Thank you. I like this part with tips for trainers.

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Troy Bruun
October 31st, 2021 at 1:17 am
Commented on: 211030

Completed on 10/29


6:34


200419: 6:40

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Clay Jones
October 30th, 2021 at 10:33 pm
Commented on: 211030

8:06


Rx’d


Do I get bonus points for running in cold rain?


No?


Didn’t think so.


Carry on.

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Jim Rix
October 30th, 2021 at 9:58 pm
Commented on: 211030

8:18, on a track

Splits: 2:00

2nd: 4:15

3rd: 6:18

4th: 8:18

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Mike Andridge
October 30th, 2021 at 8:44 pm
Commented on: 211030

2 laps around my block = 1820 meters

that's what I "ran"

and that's all I've got to say about that.

5 min emom before jog.

3 bs @ 185

m/51/170

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James Gentile
October 30th, 2021 at 8:15 pm
Commented on: 211030

7:01. completed after 211029 WOD.


Pretty happy with the time, next time will be sub 7!

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Antonio Alves
October 30th, 2021 at 5:55 pm
Commented on: 211030

RX’d: 6:09

--

4.4 km warm-up, 2 km cool down.

5 km recovery run in the early morning.

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Joe Conradi
October 30th, 2021 at 5:54 pm
Commented on: 211030

Rx: 6:10

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Charlie Pokorny
October 30th, 2021 at 5:12 pm
Commented on: 211030

7:30

I used to be a runner, but lifting has made me stronger, and according to the one that matters, cuter.

m/53/5'11"/192#

(edited)
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Antonio Alves
October 30th, 2021 at 5:59 pm

😁

I think I'm on a similar journey (minus the cuter part) but I think running will always be a part of my days.

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Jim Rix
October 30th, 2021 at 10:13 pm

And that's what counts!

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Michael Arko
October 30th, 2021 at 4:27 pm
Commented on: 211030

7:33


Continued from there with the rest of my 5.5km loop run, moderate jog, around 21.5min.

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Randy Crooker
October 30th, 2021 at 4:15 pm
Commented on: 211030

6:54


Compare to 200419. 6:51


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Christian Simpson
October 30th, 2021 at 4:11 pm
Commented on: 211030

4/19/20: 6:50

Today: 6:40

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Coastie Nick
October 30th, 2021 at 3:58 pm
Commented on: 211030

Rx’d 6:46

200419: 7:14

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Ruiqin Huang
October 30th, 2021 at 3:00 pm
Commented on: 211030

sub w/ 4500m aab

7:35

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John Clarke
October 30th, 2021 at 2:25 pm
Commented on: 211030

5:58

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Jim Rix
October 30th, 2021 at 9:59 pm

Wow. Great time!

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John Clarke
October 31st, 2021 at 1:44 am

🙏

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Braxton Glass
October 30th, 2021 at 2:22 pm
Commented on: 211030

58 yo m 5’5” 150 lbs


sub 2 miles Schwinn Airdyne


6:00


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Charles Meyers
October 30th, 2021 at 1:25 pm
Commented on: 211030

Run 1 mile 9:54

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Steve Day
October 30th, 2021 at 1:24 pm
Commented on: 211030

6:17 - treadmill @ 1%

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Nathan Fronko
October 30th, 2021 at 2:28 am
Commented on: 211030

52:48 rx new pr

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Chris Sinagoga
October 30th, 2021 at 1:19 am
Commented on: 211030

Champions Club Scaling Notes


RANT

Me all week

(w/f safe)


WORKOUT THEMES

Short duration and light weight. A monostructural movement at a much faster pace than comfortable held at a duration that seems much longer than it actually is. Also 4-hour Ab and butt clenching starts at 12 noon.


MAIN DECISION

Test or train? Also, which chair has been giving us the best luck the past weeks?


TECHNIQUE SCALE

4 rounds for time of:

Run 400 meters

:15 handstand

:30 L-sit

:1:00 plank


CONSISTENCY SCALE

4 rounds of:

40 squats

Run 400 meters

Rest 1 minute between rounds


INTENSITY SCALE

Split this thing up into either 4 400s, 8 200s, or 16 100s. Run at a pace faster than your normal mile and don't take a full recovery


MY STUFF

Did a different one. I'll hit this tomorrow.


GENERAL FEAR LEVEL: 8

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Steven Thunander
October 30th, 2021 at 1:10 am
Commented on: 211030

Globo scale: as rxed. If using a treadmill use a slight incline. Subs are 2000m row or 100 calories assault/echo bike, or 100 burpees if you are on a boat or somewhere without running space and no equipment.


Busy gym: run on a track, outside, or grab a treadmill and do it.


Bodyweight sub: as rxed. See above for subs.

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Toyo Kubota
October 30th, 2021 at 1:06 am
Commented on: Workout Tips

6:51

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