CrossFit | 211112
Friday

211112

Workout of the Day

35

Every 4 minutes for 7 rounds:

200-m sprint

Post each sprint time to comments.


Scaling:
Each round should be an all out effort with plenty of time to recovery between sprints. Beginners can reduce the total number of rounds.

Beginner Option:
Every 4 minutes for 4 rounds:
200-m run

Comments on 211112

35 Comments

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Adam Pequignot
December 22nd, 2021 at 6:06 pm
Commented on: 211112

M/42/140lb


:42, :35, :33, :37, :38, :37, :35

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Brian W
December 20th, 2021 at 4:55 pm
Commented on: 211112

32

33

34

36

36

36

36 Rx

(edited)
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Manchild Manchild
December 12th, 2021 at 5:07 pm
Commented on: 211112

5 rounds, on GWT


29-34 seconds

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QiHui Xing
December 11th, 2021 at 2:57 pm
Commented on: 211112

35'55,34'39,34'32,34'27,34'35,34'26,35'74。

https://youtu.be/lTv6woNoRiY

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Mario Cruz
December 1st, 2021 at 3:12 am
Commented on: 211112

36

32

32

33

32

34

35

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Leonel Manzilla
November 25th, 2021 at 5:26 am
Commented on: 211112

Today was a really exhausting day


7, 200m sprint every 4min

1. 32.54

2. 33.31

3. 34.40

4. 36.29

5. 38.19

6. 35.50

7. 36.86

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Chris Meldrum
November 21st, 2021 at 8:59 pm
Commented on: 211112

As rx’d, all sprints were between 34-36 seconds.


At Highland track.  Man I feel slow…plus this just about wrecked me.  But I suppose you don’t get faster by avoiding sprints, so glad I did it.


48m/5'10"/180

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Jeffrey Howard
November 16th, 2021 at 12:15 am
Commented on: 211112

M/26/5'8"/155lb

CrossFit AFK


33-34-32-32-32-32-32 (In seconds, on a track)

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Kerry Hosken
November 15th, 2021 at 5:25 pm
Commented on: 211112

on treadmill set to incline of 10%, 55 s per round, 1 minute rest to keep the machine from turning off. Did 10 rounds before I got gassed, so could have gone a little faster

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Ruiqin Huang
November 15th, 2021 at 9:04 am
Commented on: 211112

sub w/ aab

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Muhammed Ibrahimoglu
November 15th, 2021 at 7:03 am
Commented on: 211112

Rx: 39, 40, 45, 42, 40, 40, 50.

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Damien Leroux
November 14th, 2021 at 1:38 pm
Commented on: 211112

Rx : 36’’ 36’’ 37’’ 39’’ 37’’ 37’’

(edited)
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Myles Lance
November 13th, 2021 at 4:52 pm
Commented on: 211112

37 s

35 s

34 s

36 s

35 s

36 s

35 s

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Jim Rix
November 13th, 2021 at 4:23 pm
Commented on: 211112

Power cleans 5-3-3-3-5

115-125-125-125-115#


Nautical sprints

7x250m rows, 2 min rest btwn rounds

55-55.3-54.8-54.5-54-53.7-53.7 sec


59/5’8”/155

(edited)
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Jake Kiddoo
November 13th, 2021 at 4:52 am
Commented on: 211112

38-38-41-44-45-44-43

100m turn around

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Steven Thunander
November 13th, 2021 at 2:19 am
Commented on: 211112

Globo scale: as rxed. If using a treadmill use a slight incline. Also shuttle runs are acceptable if you have access to a basketball court or other similar open area, but don't have a track or somewhere to run full 200m sprints. Subs include 13 cal bike, 250m row, or 400m bike erg. If none of those are available and no room to run do AMRAP 30 seconds of thrusters 65/95lb bb or 25/50lb dbs in 30 seconds, and rest 3.5 min.


Busy gym: see above


Bodyweight sub: Run as Rxed, do shuttle runs, or do 1 min burpees rest 3 min for 7 rounds if running space isn't available.

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Glenn Guy
November 13th, 2021 at 12:50 am
Commented on: 211112

Sub'd *rower sprints for running sprints.

Every *2 minutes for 7 rounds: -200-m sprint


Result:

1:40.2, 1:42.2, 1:40.7, 1:42.5, 1:44.2, 1:46.0, 1:47.2

Male/45/5'6"/137 lbs

(edited)
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Lincoln Kerger
November 13th, 2021 at 12:37 am
Commented on: 211112

Finished last 3 rnds of Maxton (results posted there)

Then

7 rnds :30 work followed by 2:00 rest between rnds on the spin bike.

Got over a quarter mile each effort.

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Fabian Delaflor
November 12th, 2021 at 10:49 pm
Commented on: 211112

30" - 29" - 28" - 28" - 29" - 28" - 29"

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Michael Arko
November 13th, 2021 at 4:48 pm

Fast!

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Coastie Nick
November 12th, 2021 at 9:32 pm
Commented on: 211112

:38, :36, :36, :35, :38, :36, :38

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Charlie Pokorny
November 12th, 2021 at 9:18 pm
Commented on: 211112

:37 - :36 - :36 - :34 - :33 - :34 - :36

m/53/5'11"/191#

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Antonio Alves
November 12th, 2021 at 8:53 pm
Commented on: 211112

Since I wasn't going to go all out (early in the morning, still sore from yesterday, distracted and pressed for time) I cut rest times to keep intensity higher:

--

Every 3 minutes for 7 rounds:

200-m sprint

Jogging in between sprints

SCORE: :46, :51, ;50, :45, :45, :44, :43

--

Not great, but energizing 👍

2 km warm-up, plus 3 more sprints after. Total session: 7 km, around 40'

3 km fartlek later in the evening

Running hard feels great 💪

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Joe Conradi
November 12th, 2021 at 8:27 pm
Commented on: 211112

scaled on treadmill:

(top speed 12 mph)


sprint 200, walk 200 (~2.5min rest)


39,38,38,38,38,38,38,38

(one extra round)

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Steve Day
November 12th, 2021 at 8:27 pm
Commented on: 211112

Did 7 sprints roughly 200m

didn't time the sprints

didn't time the rest

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Jim Rix
November 12th, 2021 at 6:54 pm
Commented on: 211112

Maxton. Results there.

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Danny Bostwick
November 12th, 2021 at 6:32 pm
Commented on: 211112

Need to work middle distances more than shorter sprints. I'm pretty good at 200s, 800s - not so much. So, did 4x800 with a 2-3m rest between. Basically rested until my breathing was completely controlled and I could walk around the yard and talk with my wife & kid comfortably then started again. Usually around 2:20-2:40ish. Went 3:55, 3:47, 3:55, 3:41. Knew that third one was a bit of a bull shit effort so I pushed a bit more on the fourth. Felt good, almost did a 5th, but instead it turned into trampoline time with the kiddo.

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Christian Simpson
November 12th, 2021 at 5:23 pm
Commented on: 211112

40s/41/40/40/42/50/45

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Jonathan Elmore
November 12th, 2021 at 4:53 pm
Commented on: 211112

Wore 20lbs vest 3 min rest

43-42-44-39-38-38-37(all while avoiding cars)

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Braxton Glass
November 12th, 2021 at 2:53 pm
Commented on: 211112

58 yo m 5’5” 150lbs


aerdyne


30 sec work x 8

4 min recovery between

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Michael Arko
November 12th, 2021 at 2:31 pm
Commented on: 211112

It's pouring out. I'll roll this to Saturday. Instead, I did

5 rounds

10 push presses, 2x36lb dumbbells

20 GHD situps

8:32

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Michael Arko
November 13th, 2021 at 4:46 pm

Ran today, Saturday 11/13. Rain started at around 13 mins and it’s borderline miserable out, but at least it isn’t pouring.


38-39-40-41-43-41-40 seconds


On every round, those last 50m just plain sucked!

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Randy Crooker
November 12th, 2021 at 2:07 pm
Commented on: 211112

Rx :39, :35, :35, :35, :35, :35, :35

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Charles Meyers
November 12th, 2021 at 1:35 pm
Commented on: 211112

Every 4 minutes for 7 rounds:

150-m sprint


44-41-39-37-36-36-35

(edited)
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Chris Sinagoga
November 12th, 2021 at 2:20 am
Commented on: 211112

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Short duration... part of me wants to call this light weight because obviously, but part of me wants to call this heavy weight because of the speed/velocity, and I think your impact on the ground is more when you sprint than when you jog. I could be wrong about that, though. High output followed by long rest, but not quite full recovery.


MAIN DECISION

Do I have the capacity to feel crushed after running 200 meters?


TECHNIQUE SCALE

Every 4 minutes

Run 200 meters

[insert one more thing to practice]

Rest reminder of the time


CONSISTENCY SCALE

4 rounds, go at every 8-minute mark

Sprint 400 meters


INTENSITY SCALE

4 rounds of:

25 burpees

*rest 4 minutes between rounds


INJURY SCALE

Two possible options to go about it. You could take it from the "single modality" perspective and pick one skill to practice for a half hour. Handstand walks, pistols, any of the SLIPS. Or you could make it from the "high output, long rest" perspective and pick two movements you can do at full capacity for max reps, hopefully lasting around 1 minute combined.


MY STUFF

Ran 7 hill sprints on the longer side. Just walked down to rest, so not quite 4-minute mark. Still rough.


GENERAL FEAR LEVEL: 9

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