CrossFit | 211118
Thursday

211118

Workout of the Day

44

Jerry
For time:

Run 1 mile
Row 2,000 meters
Run 1 mile

Post time to comments.
Compare to 200702.


Scaling:
This workout should feel similar to a 5k run or row effort, and fall into a similar time domain. Intermediate athletes can do this workout as prescribed.

Beginner Option:
For time:
Run 800 meters
Row 1,000 meters
Run 800 meters

Comments on 211118

46 Comments

Comment thread URL copied!
Leonel Manzilla
December 2nd, 2021 at 5:30 am
Commented on: 211118

No meters on my cheap rower so, did the same time as 1 mile


7:22 mile

7:22 rowing really hard at first, good pase 37.7 cal machine 122cal watch

8:20 mile


24:07 clock


Really good pase, pleased



Did after bicep workout

Comment URL copied!
Kevin Miller
November 23rd, 2021 at 11:41 pm
Commented on: 211118

M/48/5’7”/180

RX 30:13

previous 28:40

Comment URL copied!
Jeffrey Howard
November 22nd, 2021 at 10:24 pm
Commented on: 211118

M/26/5'8"/155lb

CrossFit AFK


22:44


For Jerry



Comment URL copied!
Sam Meixell
November 22nd, 2021 at 12:52 pm
Commented on: 211118

27:35:

Run 1 mile

Row 1,000 meters

Run 1 mile

Comment URL copied!
Fabian Delaflor
November 20th, 2021 at 2:58 pm
Commented on: 211118

run 1 mile

200 SDHP with 2(#15 dbs)

run 1 mile

29:17

Comment URL copied!
Michael Arko
November 20th, 2021 at 12:02 am
Commented on: 211118

Sub 200 SDHPs 45lbs for 2k row

27:35

mailed in the runs

Comment URL copied!
Nate Gordon
November 19th, 2021 at 7:05 pm
Commented on: 211118

24:56

done on a treadmill

Comment URL copied!
John Clarke
November 19th, 2021 at 5:34 pm
Commented on: 211118

22:46


Row was 7:57

Comment URL copied!
Az Native
November 19th, 2021 at 5:25 pm
Commented on: 211118

23:25. Subbed 1.2 mile elliptical for runs.

Comment URL copied!
Lincoln Kerger
November 19th, 2021 at 12:04 pm
Commented on: 211118

Subbed 2.5 mile ride on a spin bike for each run. Though slower than normal, it was good to be able to get back on a rower.

23:56


RIP brother.

Comment URL copied!
Glenn Guy
November 19th, 2021 at 2:21 am
Commented on: 211118

RX: 29:01

M/45/5'6"/136lbs

391 cals, 153/174 avg/max heartrate

Comment URL copied!
Jim Rix
November 19th, 2021 at 12:28 am
Commented on: 211118

1/2 Jerry

20:36

peace to Jerry’s family.

Comment URL copied!
Hou-Yin Chang
November 19th, 2021 at 12:07 am
Commented on: 211118

RX: 29:24.

Miles on treadmill about 9:40 and then 9:15 for miles.

2000m row in rest of time.


Faster than any 5km in a few years.

Comment URL copied!
Antonio Alves
November 18th, 2021 at 11:19 pm
Commented on: 211118

due to time and equipment constraints, modified this to:

--

For time:

10 km biking: 36'30''

200 DB SDLHP w/ 2x 9,5 kg DBs: 12'51''

1 mile run: 7'55''

SCORE: 57''16''

--

Biking segment was my commute from work. Went straight into the SDLHP, then the run. Ended up being a great workout.

Another 10 km bike ride in the early morning

RIP

Comment URL copied!
Sam K
November 18th, 2021 at 10:31 pm
Commented on: Workout Tips

Rx

25:55


Mile 1: 7:30 treadmill@ 8mph & 1%

Row: 10:00 including transitions. *update looks like the rower is in imperial units so I may have done 3200m which would be ~6:15 to 2k??? Who knows

Mile 2: 8:25 treadmill@ ~7mph & 1%


M/30s/225lbs

(edited)
Comment URL copied!
Thomas Aug
November 18th, 2021 at 10:00 pm
Commented on: 211118

33.23. Did I mention i cant stand the rowers at PF?

Comment URL copied!
Coastie Nick
November 18th, 2021 at 9:24 pm
Commented on: 211118

RIP Sgt Major Jerry


Rx’d: 24:24

Comment URL copied!
Tyler Crissinger
November 18th, 2021 at 9:21 pm
Commented on: 211118

25:48 RX

Comment URL copied!
Christian Simpson
November 18th, 2021 at 8:52 pm
Commented on: 211118

7/2/20: sub run for 3 mi echo bike. 26:26 (8:35/7:54/9:00) transition times of 0:57.


Today: Rx 26:11 (8:43/7:46/7:59) so pretty happy but wish I didn't have to go upstairs back and forth which killed my time on the transition 1:43 total.


Comment URL copied!
Michael Newton
November 18th, 2021 at 8:44 pm
Commented on: 211118

26:52 Rx


oh the days of being in college and doing this workout in 21:40 something


8:40 first mile (20ish second transition)

8:09 row (20ish second transition)

9 something mile

Comment URL copied!
Charlie Pokorny
November 18th, 2021 at 8:36 pm
Commented on: 211118

25:22 Rx'd

Compare to 200702: 25:44

with gratitude

m/53/5'11"/191#

Comment URL copied!
James Gentile
November 18th, 2021 at 7:25 pm
Commented on: 211118

No rower - subbed x200 KB swings (Russian) w/ 1.5 pood. Runs outside with mask on.


25:36


1st mile - 7:27

Swings - 9:16

2nd mile - 8:53


The swings were probably too many reps. Had to break up into sets of 25 after the first 50. Last mile was pretty brutal, between a soaked mask and serious lower body fatigue from the swings.


RIP Jerry.

Comment URL copied!
Steve Day
November 18th, 2021 at 7:16 pm
Commented on: 211118

no erg today and won't have time tonight so I did the 60 burpee/60 SDHP w/2x 20lb dumbells sub

runs on treadmill @ 1%


22:18

Comment URL copied!
Stacey Thompkins
November 18th, 2021 at 5:32 pm
Commented on: 211118

M/47/6'2"/180#


1 mile run

2000m row

120 cal Assault bike

27:11

Comment URL copied!
Comet Cunningham
November 18th, 2021 at 4:50 pm
Commented on: 211118

25:36 Rx

Comment URL copied!
Troy Bruun
November 18th, 2021 at 3:57 pm
Commented on: 211118

26:05 Rx



25 Degrees F outside

Comment URL copied!
Jonathan Elmore
November 18th, 2021 at 6:51 pm

You win!

Comment URL copied!
Jonathan Elmore
November 18th, 2021 at 3:52 pm
Commented on: 211118

27:04 with 20lbs vest and mask outside

200702 23:11 inside

Comment URL copied!
Timothee Dufrasne
November 18th, 2021 at 3:24 pm
Commented on: Workout Tips

Scaled to 1200m, 1500m, 1200m

19:14’

I thought I wasn't going to succeed in reaching 25min~ so I decreased the distances… next time, I’ll go for rx on this one

Comment URL copied!
Braxton Glass
November 18th, 2021 at 3:18 pm
Commented on: 211118

58 yo m 5’5” 150 lbs


"Jerry"

For time:

airdyne 2.5 mile

Row 2K

airdyne 2.5 mile


29:56

Comment URL copied!
Jeffery Powell
November 18th, 2021 at 2:30 pm
Commented on: 211118

Beginner, 16:32.62. Could have gone harder. Try the RX next time.

Comment URL copied!
Clay Jones
November 18th, 2021 at 1:49 pm
Commented on: 211118

28:25 Rx’d

Comment URL copied!
Randy Crooker
November 18th, 2021 at 1:46 pm
Commented on: 211118

Run 1 mile

60 burpees and 60 SDHP w/45# barbell broken 10/10

Run 1 mile


23:40

Comment URL copied!
Charles Meyers
November 18th, 2021 at 1:33 pm
Commented on: 211118

Beginner Option:

For time:

Run 800 meters

Row 1,000 meters

Run 800 meters

17:10

(edited)
Comment URL copied!
Damien Leroux
November 18th, 2021 at 12:07 pm
Commented on: 211118

Rx : 25’36

Comment URL copied!
Muhammed Ibrahimoglu
November 18th, 2021 at 12:03 pm
Commented on: 211118

1000 meter run; 2000 row; 1000 meter run; in 20 minutes



Comment URL copied!
Joe Conradi
November 18th, 2021 at 11:03 am
Commented on: 211118

Subbed 2k row for 200 2x20#DBs SDHP.


20:56

Comment URL copied!
QiHui Xing
November 18th, 2021 at 8:53 am
Commented on: 211118

:24'30''.

Run 1 mile (bike 3mile)

Row 2,000 meters (ski 2,000 meters)

Run 1 mile(bike 3mile)

https://youtu.be/oobuoORybcY

Comment URL copied!
Robert Paterson
November 18th, 2021 at 7:59 am
Commented on: 211118

Male/45

As rx'd in 24:32

Comment URL copied!
Ruiqin Huang
November 18th, 2021 at 7:55 am
Commented on: 211118

sub w/ 2*bike

25:30

Comment URL copied!
Chris Sinagoga
November 18th, 2021 at 5:14 am
Commented on: 211118

Champions Club Scaling Notes


RANT

In college basketball, I wish any timeout called anywhere around a dedicated media timeout would count as the media timeout. But no! A coach calls a timeout at 3:54, then they come out and go up and down the floor once before the ball goes out of bounds again, then full media timeout. Only thing worse is end-of-game situations where coaches have all their timeouts in their pocket. That is all.


WORKOUT THEMES

Light weight and... medium(?) duration. Maybe long duration. Also flexible enough where it can be a burner for the firebreathers and a "Just Finish" for the not-firebreathers.


MAIN DECISION

What do I do if I usually sub running for rowing/rowing for running?


TECHNIQUE SCALE

AMRAP in 20 minutes of:

Run 400 meters

30 deadlifts (light weight)


CONSISTENCY SCALE

For time:

2 mile run

2k row

*switch the order, depending on which one you want to emphasize


INTENSITY SCALE

As is, rest as needed after each station


INJURY SCALE

Upper-body - pick a hero workout that you can do at full capacity. JT?


MY STUFF

19:40, subbed 200 kb swings (eye-level) for row.


GENERAL FEAR LEVEL: 7

Comment URL copied!
Steven Thunander
November 18th, 2021 at 2:04 am
Commented on: 211118

Globo scale: subs are as follows: for mile runs sub 100 calories assault bike, 100 burpees, or 4000m bike erg. If using a treadmill for runs use a slight incline. Row same as above, or do 60 burpees and 60 SDHP with an empty barbell or 35/53lb kettlebell, broken 10/10.


Busy gym: do the row first, then hit the track or treadmill for a 2 mile run.


Bodyweight/equipmentless sub: Run 1 mile 100 burpees run 1 mile.

Comment URL copied!
Mike Andridge
November 18th, 2021 at 1:20 am
Commented on: 211118

Assault bike equivalent to 1 mile run?

Thx

Comment URL copied!
Chris Sinagoga
November 18th, 2021 at 5:07 am

Not sure exactly but you can't go wrong with basing it off time. Just bike for however long it would take you to run a mile. Then on the second mile just do however many calories/meters you did on the first.

Comment URL copied!
Stacey Thompkins
November 18th, 2021 at 2:31 pm

I have a couple conversion charts saved it has 120 cal as equivalent

Comment URL copied!
Stacey Thompkins
November 18th, 2021 at 2:37 pm

Nice PR the other day as well...charts on IG @activeliferx and @theboxprogramming you'll have to scroll back a bit I've had them saved for a minute

Comment URL copied!