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
40 Comments
CFWUx2
42 49 51 42 39 42
2nd/3rd must have been a little longer. On street in the neighborhood.
:38 / :38 / :34 / :34 / :35 / :36 / :35 RX
M/40/5’9”/195#
0:35, 0:33, 0:34, 0:33, 0:33, 0:33, 0:33 Rx
Rx'd
January 23rd, 2022 (one day rest); morning; on the tracks
wu: bike, scales, jogg
skill: running drills, run
wod: 7 rnds (RX)*
200m run on every 4 min
0:35; 0:32; 0:36; 0:37: 0:37; 0:38; 0:39
post: walk; bike
* 7th RX out of 132 CFMP Wods (plus most heavy days)
M/42/140lb
:42, :35, :33, :37, :38, :37, :35
32
33
34
36
36
36
36 Rx
5 rounds, on GWT
29-34 seconds
35'55，34'39，34'32，34'27，34'35，34'26，35'74。
https://youtu.be/lTv6woNoRiY
36
32
32
33
32
34
35
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
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
M/26/5'8"/155lb
CrossFit AFK
33-34-32-32-32-32-32 (In seconds, on a track)
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
sub w/ aab
Rx: 39, 40, 45, 42, 40, 40, 50.
Rx : 36’’ 36’’ 37’’ 39’’ 37’’ 37’’
37 s
35 s
34 s
36 s
35 s
36 s
35 s
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
38-38-41-44-45-44-43
100m turn around
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.
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
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.
30" - 29" - 28" - 28" - 29" - 28" - 29"
Fast!
:38, :36, :36, :35, :38, :36, :38
:37 - :36 - :36 - :34 - :33 - :34 - :36
m/53/5'11"/191#
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 💪
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)
Did 7 sprints roughly 200m
didn't time the sprints
didn't time the rest
Maxton. Results there.
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.
40s/41/40/40/42/50/45
Wore 20lbs vest 3 min rest
43-42-44-39-38-38-37(all while avoiding cars)
58 yo m 5’5” 150lbs
aerdyne
30 sec work x 8
4 min recovery between
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
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!
Rx :39, :35, :35, :35, :35, :35, :35
Every 4 minutes for 7 rounds:
150-m sprint
44-41-39-37-36-36-35
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