CrossFit | 220408
Friday

220408

Workout of the Day

44

3 rounds for time of:

Row 500 meters
21 burpees
Run 400 meters
Rest 3 minutes

Post total time to comments.
Compare to 220110 (similar).


Scaling:
Recall your effort from a few months ago. Although the rounds are the same, today we have built-in rest. Go hard, note your time after round one, and try to hold your pace.

Beginner Option:
3 rounds for time of:
Row 350 meters
12 burpees
Run 200 meters
Rest 3 minutes

20/20 Coaching Vision: Improving Athlete Fitness by Seeing Better

6

CrossFit courses like the Level 1, Level 2, and Spot the Flaw teach several fundamental approaches to recognizing both good movement mechanics and movement faults. These fundamentals show us that “seeing” is an important step along the path to improving movement, and it starts with knowing what to look for and where and when to look. Sarah Mills (CF-L3) outlines the fundamentals that help coaches develop a keen eye and offers a few additional methods we can use to develop ourselves into masters at seeing movement mechanics.

Read More20/20 Coaching Vision: Improving Athlete Fitness by Seeing Better

Comments on 220408

53 Comments

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barbara waltz
May 15th, 2022 at 10:54 am
Commented on: 220408


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Layla Cole
May 5th, 2022 at 9:02 am
Commented on: 220408

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Jeff Chalfant
April 29th, 2022 at 8:36 pm
Commented on: 220408

22:29 including 6m of rest time...

first round in 5:37

remaining rounds both took 5:26 each.


no warmup at all. Ate chocolate cake with sour cream subbed in for oil for breakfast.


Felt pretty good today. Got faster on each row. (1:59 r1)


I started runs slow each time but finished fast


43%/185#/176cm

(edited)
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Blas Raventos
April 22nd, 2022 at 10:59 pm
Commented on: 220408

As rx'd


23:50


This time is total time including 2 x 3 min rest rounds.


Beautifully painful.


M/ 37y/ 174cm/ 75kg/ Argentina

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Jeffrey Howard
April 20th, 2022 at 12:15 am
Commented on: 220408

M/26/5'8"/160lb

CrossFit AFK


22:41 - Rx (Ran on road. Rower and burpees in basement. Round 1 in 5:31, waited to 8:31. Second round at 14:06 which was a 5:35 split. Waited till 17:06 to start 3rd round and finished at 22:41 which was a split of 5:35 again. Pushed pretty hard from the start, outside my comfort zone. Lost time on the rows and tried to hustle on the rest. Lucky the splits were so close.)

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David Swicegood
April 19th, 2022 at 10:35 pm
Commented on: 220408

3 rounds 21:46 with two 3-minute breaks between rounds


400m row

16 burpees

300m trueform runner


Round 1 4:38

Round 2 5:30

Round 3 5:38

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Stephen Brown
April 19th, 2022 at 2:04 pm
Commented on: 220408

Beginner option scaled

35 SDHP 45lbs

12 burpees

200m run lvl 7 on treadmill

1. 3:32

2. 4:15

3. 4:12

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Roger Munger
April 15th, 2022 at 8:26 pm
Commented on: 220408

rx'd

26:21

M/55

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Albert Kombe
April 14th, 2022 at 5:32 pm
Commented on: 220408

25:50 w/ 12 Burpees

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Fernando Cordoba
April 14th, 2022 at 9:23 am
Commented on: Workout Tips

31yo / 1.80 / 76 KG

RX: 20'19''

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Ryan Smith
April 14th, 2022 at 1:09 am
Commented on: 220408

M/29/180/5’9”


Scaled 3 Rounds

.21 Miles on Rogue Echo Bike

12 Burpees

200m Run


Round Times 2:15, 2:10, 2:11

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susan cooper
April 14th, 2022 at 12:30 am
Commented on: 20/20 Coaching Vision: Improving Athlete Fitness by Seeing Better

my colleague`s facebook account got hacked by a strange guy, She was redirected to a weird link while on her page and that's how her facebook and even her instagram account got compromised. strange things started happening to her account, and eventually she was locked out completely. She needed to gain back access because the account holds some important family memories. That was sad though.Good news she was lucky to find a private investigator (fixurworries AT doctor DOT com) who helped her regain back access after 48 hours.

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susan cooper
April 14th, 2022 at 12:30 am
Commented on: Workout Tips

my colleague`s facebook account got hacked by a strange guy, She was redirected to a weird link while on her page and that's how her facebook and even her instagram account got compromised. strange things started happening to her account, and eventually she was locked out completely. She needed to gain back access because the account holds some important family memories. That was sad though.Good news she was lucky to find a private investigator (fixurworries AT doctor DOT com) who helped her regain back access after 48 hours.

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Damian Truchel
April 13th, 2022 at 9:58 am
Commented on: 220408

19:35 RX

(4:33, 4:32, 4:30)

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Ralph Keeley
April 13th, 2022 at 5:47 am
Commented on: 220408

M/36/6’/170#


21:13

(5:07/5:05/5:01)


Deo gratias

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QiHui Xing
April 12th, 2022 at 2:20 pm
Commented on: 220408
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Chris Meldrum
April 12th, 2022 at 1:43 pm
Commented on: 220408

“Blue”

3 rounds for time of:

Row 500 meters

21 burpees

Run 400 meters


As rx’d, 16:12.


14th time doing Blue.  5th fastest overall, 4th fastest on the slower home course, and best result since 2019.  Rows were between 1:48 and 1:53 each.  Unbroken burpees – tried to do more push-up to save hips/back a bit.  Struggled a bit on the runs – I think a slower row pace may have helped a bit on the runs.  However, looking back, I find that my best-ever Blue time of 15:27 was in 2016, where I did about 2x the volume of running that year.  Something to consider.


49m/5'10"/180

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Aaron Brumit
April 12th, 2022 at 1:49 am
Commented on: 220408

23:21

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Christian Simpson
April 11th, 2022 at 11:28 pm
Commented on: 220408

On vacation... modified to 1 mile spin bike/21 burpees/400m treadmill run with 3 min rest

7:22/7:14/7:06

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Tassio De Souza
April 11th, 2022 at 8:49 am
Commented on: Workout Tips

RX

1 - 5:41

2 - 6:28

3 - 6:17

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Farid Yarbuh
April 10th, 2022 at 11:37 pm
Commented on: 220408

20:48 rx

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Matt Jones
April 10th, 2022 at 11:19 pm
Commented on: 220408

459, 454, 447 - 2042

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Jon Friedland
April 10th, 2022 at 5:35 pm
Commented on: 220408

23.37

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Natasha Shaw
April 9th, 2022 at 11:17 pm
Commented on: Workout Tips

I’m a testimony of Karl’s work. My husband and I started working with Fixbit Credit, the 1st week of March 2021 and closed on our house June 18, 2021. In April my husband’s credit score jumped 127 points. Our credit score went from low 500s to almost 800 in  3 months. From the time we did our loan application and closing was less than 2 weeks (VA benefits) Karl removed everything negative off of our credit report. Fixbit Credit is definitely the Credit Plug!!! Contact him via INFO@FIXBITCREDIT.COM  or (440) 252-6818

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James Gentile
April 9th, 2022 at 7:43 pm
Commented on: 220408

As RXd.


5:00

5:03

5:21

21:24 total (not counting the last rest)


burpees were as exhausting as expected, made for some slow runs. couldnt push on the last rounds run which lead to a longer round time. completed after 4/9's heavy deadlifts.

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Ricardo Cano
April 9th, 2022 at 7:17 pm
Commented on: 220408

2 rounds 18:37

Recovering from sickness so I couldn't do a full set and was lagging it.

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Sam Meixell
April 9th, 2022 at 3:44 pm
Commented on: 220408

3 rounds in 22:06 of:

Row 500 meters

21 burpees

Run 400 meters

Rest 3 minutes

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Bj Robles
April 8th, 2022 at 11:24 pm
Commented on: 220408

16:22 rx


didnt see the 3 min rest


(edited)
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Lincoln Kerger
April 8th, 2022 at 11:04 pm
Commented on: 220408

22:18 total

Splits: 5:30, 5:22, 5:26


Compare to: 20:05 (no Rx rest periods)

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Sam K
April 8th, 2022 at 11:00 pm
Commented on: 220408

Rx

Treadmill at 0.5°


20:48

5:00 first round, next 2 were a little quicker

Just gonna take a stand here....burpees are the worst........and thrusters


M/30s/225lbs

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Steve Day
April 8th, 2022 at 11:00 pm
Commented on: 220408

21:24


splits: 5:11/ 5:02/ 5:11

(edited)
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Troy Bruun
April 8th, 2022 at 10:57 pm
Commented on: 220408

3rds: 23:07 total

5:52/5:39/5:36

500m Row

21 Burpees

400m Run->24cal Echo Bike


GWU: 2rds SPWU: Row

:45 JJ’s Legs+Legs&Shoulders

:30 High Knees 2x10 Full Strokes

20 Groiners 10cal Row

5/5 Leg Swings Burpees

:45 SQT Hold 10 Scap/10 Push-up

10 Vertical Jump

10 Burpee

Bike

2x10 cal

COOL DOWN:

Seated Hamstring

Deep Lunge


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Antonio Alves
April 8th, 2022 at 9:42 pm
Commented on: 220408

Modified:

--

3 rounds for time of:

50 DB SDLHP 2x 9,5 KG DB

21 burpees

400 m run

No rest between rounds

220408: 22'43

220110: 22:49

--

Peace.



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Tripp Starling
April 8th, 2022 at 9:22 pm
Commented on: 220408

Rx

5:33, 5:25, 5:28

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Coastie Nick
April 8th, 2022 at 9:05 pm
Commented on: 220408

Rx’d

5:30, 5:49, 5:54


Total: 23:13


M/38y/68”/172#

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John Clarke
April 8th, 2022 at 9:02 pm
Commented on: 220408

No breaks, 16:14


Compare to, 17:43

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Christopher Voght
April 8th, 2022 at 8:54 pm
Commented on: 220408

5:26

5:47

5:43

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Aarón Matos
April 8th, 2022 at 5:45 pm
Commented on: 220408

21:08 RX

——————

#1: 4:53

rest: 7:53

#2: 12:50 (4:57)

Rest: 15:50

#3 21:08 (5:18)

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Amedeo Alessio Cerea
April 8th, 2022 at 2:29 pm
Commented on: 220408

Rx

6:09

6:04

6:09

(edited)
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Jonathan Elmore
April 8th, 2022 at 1:47 pm
Commented on: 220408

Rx 5:41, ? , 5:38. Did ski erg. And echo last time. 18ish time

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Michael Arko
April 8th, 2022 at 1:12 pm
Commented on: 220408

Injured wrist. Subbed jump squats for burpees, but rowed and ran as Rx.


22:03


One hang-up: rower is 3 rooms and 25m away from the exit door. I scored the 25m to the run but it's a slow, tricky jog around furniture/toys.

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Randy Crooker
April 8th, 2022 at 12:55 pm
Commented on: 220408

Sub

50 SDHP 45lbs for row

Burpees and run Rx

rest 3 minutes between rounds

5:05

5:08

5:15


Compare to 1-10-22

same scale. No rest between rounds

5:10

5:59

5:47

16:56 total

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Charles Meyers
April 8th, 2022 at 12:25 pm
Commented on: 220408

Beginner Option:

3 rounds for time of:5:55-5:45-5:30

Row 350 meters

12 burpees

Run 200 meters

Rest 3 minutes

(edited)
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Ivan Mlacic
April 8th, 2022 at 11:14 am
Commented on: 220408

Substituted rowing for SDHP 50 reps 2x 9.5 kg dumbbells.


00:27:58

(edited)
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Ella Green
April 8th, 2022 at 9:54 am
Commented on: 220408

23:23 🤙🏽

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Sandeep Gadde
April 8th, 2022 at 6:41 am
Commented on: 220408

22:25 Rx

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Chris Sinagoga
April 8th, 2022 at 3:18 am
Commented on: 220408

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Depends if you want to look at each round individually or the entire thing. I'd say medium duration and light weight, because that's what it's designed to feel like. Stamina plays the biggest factor, but allowing for rest time means intensity can stay higher.


ASSUMED

I can do all three movements at a fast speed.


MAIN DECISION

Keep the distances/reps and lose intensity, or cut some reps out to keep intensity?


TECHNIQUE SCALE

As is, lose the timer


CONSISTENCY SCALE

As is, but rest longer than 3 minutes if needed to keep the times similar


INTENSITY SCALE

Decrease reps/distance so speed does not sacrifice.


MY STUFF

3 rounds of 21 burpees, 400m run. Did at 0:00, 5:00, and 10:00. Times were 2:39, 2:24, 2:07


GENERAL FEAR LEVEL: 8

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Mike Munsee
April 8th, 2022 at 3:03 am
Commented on: 220408

M 51/195/6’

Subbed 60 sdhps with a #50 kettlebell for the row. 22:10.

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Natalia Shukun
March 29th, 2022 at 8:16 am
Commented on: 20/20 Coaching Vision: Improving Athlete Fitness by Seeing Better

Thank you Sarah! Remember the Eccentric part really hit home!

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Rafael Guaraldo
March 23rd, 2022 at 3:01 pm
Commented on: 20/20 Coaching Vision: Improving Athlete Fitness by Seeing Better

Great article, thank you!!

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Giannis Karapiperis
March 23rd, 2022 at 8:39 am
Commented on: 20/20 Coaching Vision: Improving Athlete Fitness by Seeing Better

Very helpful! Thanks Sarah!

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Kyle Buchanan
March 23rd, 2022 at 7:11 am
Commented on: 20/20 Coaching Vision: Improving Athlete Fitness by Seeing Better

This is a great article Sarah, very nicely laid out.

Thank you 🤜🏻🤛🏻

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Josh Melendez
March 23rd, 2022 at 2:15 am
Commented on: 20/20 Coaching Vision: Improving Athlete Fitness by Seeing Better

Thank you Sarah! Great tips on how to improve our coaching eye!

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