Tuesday

220517

Workout of the Day

38

7 rounds for max distance of:

Bike 1 minute
Rest 1 minute

Post bike type and total distance to comments.


Scaling:
These bike intervals include a 1-to-1 work-rest ratio. Push the intensity for each minute of work. Deconditioned athletes can reduce the number of rounds.

Beginner Option:
5 rounds for max distance of: Bike 1 minute Rest 1 minute

Comments on 220517

46 Comments

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Blas Raventos
July 12th, 2022 at 1:44 pm
Commented on: 220517

1951 metros en el remo


Con molestia en un hombro. Busque ser constante en cada intervalo. Y conseguì meter un pull en cada segundo impar en cada intervalo.

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Nate Gordon
June 22nd, 2022 at 4:42 pm
Commented on: 220517

assault air bike

3.3 miles 137 calories

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Scott Middleton
June 15th, 2022 at 2:25 pm
Commented on: 220517

5.3km total Assault Bike

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Jon Cook
June 15th, 2022 at 12:50 pm
Commented on: 220517

M5’8 160lbs, Echo Bike, 3.15mile/140cals

(edited)
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Jeff Chalfant
June 5th, 2022 at 11:05 pm
Commented on: 220517

Can’t post further back anymore?



220513



3 complete plus 800m+10 deadlifts+150m 

first time doing this as prescribed. Last time finished the 8th run, but only deadlifted 255

Started slow on runs and didn’t get faster. Deadlifts in 3-4 sets to keep from redlining. 

Got a little asthma today especially during/after situps. 


——-


wallball/pullup:

subbed 5 sets of 20 Db rows each arm with 40lb.


row/hspu:


23:56 as rx’d. Faster by 25 seconds even though last time I gamed it. This time full send on the rows(1:45.2/1:44.6x2). Used a softer abmat for the first 18 deficit hspu, then realized it and switched it out -felt like I could’ve done the last 2 unbroken. Also spaced the pll’s 2” wider after 10 or so-much easier. Did 1’s again on deficit with same metal ones as last time. Went with sets of 4/3/2/1 on strict hspu’s, which felt much stronger. Breathed in a bug or something mid WOD and had to cough it up. Nearly puked. Started with 6/4 on kipping hspus, then had to finish with a single...


Tough one...warmed up with 3 sets of 10 reps of 12’ wallballs!


220517: subbed fast rowing with damper: 0

276-281-282-287-286-287-293 meters not including rollover M’s


2147 meters total -not sure if this includes rollover Ms...no warmup for this-went hard and fast and tried to maintain 30+s\m and use a more quad dominant foot setting and stroke.


afterward did the following days power jerks (6/8)



185#43%176cm

(edited)
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Courtney Guthrie
June 1st, 2022 at 10:06 pm
Commented on: 220517

4.31k


0.66 - 0.62 - 0.57 - 0.61 - 0.58 - 0.62 - 0.65


F/25/5’5/145

CrossFit AFK

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Jeffrey Howard
May 30th, 2022 at 2:06 am
Commented on: 220517

M/26/5'8"/170lb

CrossFit AFK


5.15K (Followed MIke's plan, went hard, and tried to hold on. Holding was literal. Total/Round - .83/.83 - 1.56/.73 - 2.26/.7 - 2.99/.73 - 3.71/.72 - 4.41/.7 - 5.15/.74 Looking at this, the first round where I went the fastest I got about 100m more than all the other rounds. Glad to see I never dropped under 700m in any of the rounds. I definitely want to be able to hold above 800m/minute next time. Did on the Rogue Echo Bike.)

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Brett Eckles
May 26th, 2022 at 3:28 pm
Commented on: 220517

HIITBIKE

2.32 miles


M/29/6’1”/205

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Adam Pequignot
May 23rd, 2022 at 4:38 pm
Commented on: 220517

M/42/140lb


Assault Bike - 4,727m/ 104.8 cals

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Matt Jones
May 22nd, 2022 at 10:23 pm
Commented on: 220517

2382 row meters

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Ralph Keeley
May 21st, 2022 at 5:26 am
Commented on: 220517

M/36/6'/172#


Subbed row for bike

2,211 meters (tried to maintain 1:40/500m avg.)


Deo gratias

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Federico Biasetti
May 19th, 2022 at 11:52 am
Commented on: 220517

140 cal

3.5 miles

assault bike

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Daniel Robinson
May 19th, 2022 at 10:24 am
Commented on: 220517

Subbed Rower

1,902m Total

(263,268,268,275,275,276,280)

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Fabian Delaflor
May 18th, 2022 at 8:48 pm
Commented on: 220517

Modified to

1’ burpees

1’ rest

15-15-16-16-16-15-16

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Charlie Pokorny
May 18th, 2022 at 8:43 pm
Commented on: 220517

Modified to 7 rounds of 400-m run, 1 min rest:

1:28 - 1:29 - 1:36 - 1:35 - 1:41 - 1:38 - 1:43

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Chris Meldrum
May 18th, 2022 at 8:21 pm
Commented on: 220517

7 rounds

for max distance of:

Bike Run 1 minute

Rest 1 minute


As modified, 1,980 meters.


Was able to get almost 300 meters each round.  But not quite – I really wanted to finish that 5th lap, but legs had nothing left.  Was sucking wind pretty bad too; I’m not the runner I once was.


49m/5'10"/180

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Matthew Aukstikalnes
May 18th, 2022 at 5:08 pm
Commented on: 220517

Spin bike, standing, no monitor. Legs on fire. Done.

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Myles Lance
May 18th, 2022 at 4:42 pm
Commented on: 220517

Echo bike, 3.34 miles

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Carl John Tabucol
May 18th, 2022 at 4:25 pm
Commented on: 220517

This was no fun!!!

Echo Bike - 97 CAL. 10 sec fast/10 sec slow... One way or the other, I did it!!!

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Cade Weston
May 18th, 2022 at 3:16 pm
Commented on: Why Does CrossFit Hurt?

2.6 miles on a True bike

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Tassio De Souza
May 18th, 2022 at 2:16 pm
Commented on: Why Does CrossFit Hurt?

4.250 m - Echo Bike

(edited)
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Coastie Nick
May 18th, 2022 at 1:26 pm
Commented on: 220517

Subbed C2 rower:


290m, 290m, 281m, 283m, 291m, 283m, 280m = 1998m total

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David McLachlan
May 18th, 2022 at 8:41 am
Commented on: 220517

6403 metres Assault Bike as a finisher

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Dezert Sky Kiddoo
May 18th, 2022 at 2:27 am
Commented on: 220517

5,090 meters rx

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David Bybee
May 17th, 2022 at 11:50 pm
Commented on: 220517

3.01 echo bike 147calories

(edited)
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Chris Sinagoga
May 17th, 2022 at 11:45 pm
Commented on: 220517

Champions Club Scaling Notes


RANT

I think there is a ton of benefit from doing the work the way Mike did it today, and it mainly comes down to technique. Basically you are challenging yourself to see how much discomfort it takes to throw your technique off (and yes, there is technique on a bike).


WORKOUT THEMES

Decently high output followed by a rest not long enough for full recovery but enough to make you feel like a pansy if you don't go hard. A test of recovery in the glycolytic pathway. Just a elegant dose of misery.



SHORT MEDIUM LONG


LIGHT x


MEDIUM


HEAVY


SCALING FOR LIMITING FACTORS

Stamina - Either go 2 min on/2 min off with less rounds, or do the highest number you think you can get as rx without dropping at all any of the 7 rounds

Endurance - MIke's version

Power - 14 rounds of: 30 sec on, 30 sec off


MY STUFF

Didn't get to this one yet. Did a different one instead. I'll hit it tomorrow.


GENERAL FEAR LEVEL: 9

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Alicia Staton
May 17th, 2022 at 10:52 pm
Commented on: 220517

2.91 miles on Rogue Echo bike 💀

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John Sinosky III
May 17th, 2022 at 10:52 pm
Commented on: 220517

Assault bike, 5268 meters, 130 cals.

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Stephen Solano
May 17th, 2022 at 10:37 pm
Commented on: 220517

Assault Bike: 4313 m

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Bryan Vranic
May 17th, 2022 at 10:26 pm
Commented on: 220517

Echo Bike

3.05 miles

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Albert Kombe
May 17th, 2022 at 10:14 pm
Commented on: 220517

3.1 miles on AirDyneX

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Lincoln Kerger
May 17th, 2022 at 10:04 pm
Commented on: 220517

On the road (miles)

.36/.34/.29/.32/.31/.36/.30 = 2.28


Overall for the total time on the bike = 8.57 miles. Slightly breezy, a bit of traffic, some curves and inclines, but overall not a bad day to be on the road.

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Sam K
May 17th, 2022 at 9:50 pm
Commented on: 220517

Of course I did a bunch of air bike on the rest day because "doubt they'll do that tomorrow" 🙄

Rx

4.33km & 99cals

Airdyne Evolution Comp


Son(14)

3.60km & 73cals

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Luis Oliveira
May 17th, 2022 at 9:36 pm
Commented on: 220517

4.9 Km on Echo Bike

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Antonio Alves
May 17th, 2022 at 9:34 pm
Commented on: 220517

Modified:

--

7 rounds for max distance of:

Run 1 minute

Rest 1 minute

-

280m + 260m + 290m + 270m + 290m + 260 + 300m = 1950m

--

Peace.

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Troy Bruun
May 17th, 2022 at 9:13 pm
Commented on: 220517

3.16 miles/140cals Echo Bike Rx


GWU: Full Body Rotations

2x200m Jog/10 Medball CL’s


SPWU: 3x:40on/:40off slow>faster


COOLDOWN: walk w/accessory weight

Foam roll hamstring/couch stretch

(edited)
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Mike Andridge
May 17th, 2022 at 8:30 pm
Commented on: 220517

Been feeling nostalgic the last month or so

Picked this from Aug 19th 2012

5 rnds

5 dl @ 275 (scaled to 205#)

10 burpees

8:09

compare to w/same scale in 2012

was 9:40

then today's wod

Assault bike

73cal/4150'ish meters

m/52/175

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Brian Louchis
May 17th, 2022 at 8:14 pm
Commented on: 220517

Yosuda bike

Monitor is broken so just went full send 🔥

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Michael Arko
May 17th, 2022 at 4:22 pm
Commented on: Why Does CrossFit Hurt?

C2 Rower (no bike)

272+275+271+268+262+267+262 = 1877m

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Vanessa Miller
May 17th, 2022 at 3:51 pm
Commented on: Why Does CrossFit Hurt?

3.1miles

AirDyne

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Christian Simpson
May 17th, 2022 at 3:13 pm
Commented on: Why Does CrossFit Hurt?

echo bike, 3.12 miles total, 133 cal

0.46/0.43/0.45/0.45/0.41/0.43/0.49

(edited)
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Patrick Doyle
May 17th, 2022 at 2:56 pm
Commented on: Why Does CrossFit Hurt?

10 Rounds on AD4 Old school

5.4 Miles

250 Cals

20 Minutes

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Jonathan Elmore
May 17th, 2022 at 1:46 pm
Commented on: Why Does CrossFit Hurt?

.50-.49-.46-.50-.48-.46-.55=3.44miles 159cal.

Echo bike

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Charles Meyers
May 17th, 2022 at 1:30 pm
Commented on: Why Does CrossFit Hurt?

7 rounds for max distance of:

Bike 1 minute

Rest 1 minute

Post bike type and total distance to comments.

echo bike 10-10-10-11-9-8-9 cal

(edited)
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John Clarke
May 17th, 2022 at 11:57 am
Commented on: Why Does CrossFit Hurt?

Subbed, row for distance


310/302/293/284/275/269/270


2107 total


Fear level: 9.9

(edited)
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Katina Thornton
May 17th, 2022 at 2:09 am
Commented on: Why Does CrossFit Hurt?

This deserves to be watched to the very end. Dr. Wood does an excellent job of explaining why what we may perceive as a pacing strategy on Mike's part is actually a potent stimulus for growth, both physically and mentally. Full-send tomorrow on minute one and let come what may.

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