For time:
Run 1,600 meters
Rest 3 minutes
Run 1,200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters
Post times to comments.
Compare to 210605.
Scaling:
Today we have four run efforts, each for time. Experienced athletes should consider their mile PR time and shoot to pace that first mile run at about 90% effort. Increase your pace slightly as the distances get shorter. Deconditioned athletes should reduce the overall volume.
Beginner Option:
For time:
Jog 1,200 meters
Rest 3 minutes
Jog 800 meters
Rest 2 minute
Jog 400 meters
Comments on 221009
77 Comments
CFWUx2
.84 in 8:56
.64 in 7:01
.40 in 3:56
.30 in 3:09
On green belt with Kali. Up steep hill 1st 2nd and 4th runs.
Note: Verify distances for 3rd & 4th runs next time.
25:41 RX
M/40/5’9”/195#
1600 - 13:12
1200 - 10:16
800 - 6:27
400 - 2:41
1600-1200-800-400
m run treadmill
3 - 2 - 1
min rest
6:30; 5:10; 3:31; 1:26
@CP
26:34
M/27/5'8"/170lb
CrossFit AFK
23:13 - Rx (Last time was 23-minutes with a 14lb vest at 155lb bodyweight. This was the first okay running workout for me in a while. Running and pullups have 'suffered' the most since building more muscle. Both are catching back up while retaining a lot of my strength.)
#crossfitworks.
23min49
rx
7:50
5:53
3:39
1:48
25:13 Rx
7:00
5:11
3:25
1:36
24:34 on trail including the rests. No warmup.
Doing the math, my splits were:
7:57 1 mile
5:20 .75 mile
3:43 1/2 mile
1:34 .25 mile
Just tried to go under 8m on the first mile and get faster on each, faster than than my 5k pace.
180lb/43y/176cm
On a Treadmill for this one:
1600m 7min03
1200m 5min13
800m 3min23
400m 1min23
Total time: 23min02
Mâle, 39 years old, 66kg
Loved this Workout!
M/40/143#
23:20, on woodland track, enjoyed it!
1600 - 7:05
1200 - 5:10
800 - 3:16
400 - 1:32
M/36/6’/175#
25:19
(8:07/5:43/3:45/1:44)
Deo gratias
1600 /7:56
1200/ 6:07
800/ 4:12
400/ 2:13
24:28 (rest included)
1600m/7:38
1200m/5:36
800m/3:36
***400m/1:38
Extra humbling: my son's PR in the 400m is quite literally TWICE as fast as my time today (to the second). DANG!
M/53/175/5'11"
25:56
4,000
3,000
2,000
1,000
Assault bike meters
Total time: 23:47 | The Fastest Wrestler Runner Alive
Male | 34 Years Young | 5'9"| Enjoys Long Runs on Asphalt
Run 1,600 meters | 7:50 | 8m19s/Mile Pace
Rest 3 minutes
Run 1,200 meters | 5:22 | 7m/Mile Pace
Rest 2 minutes
Run 800 meters | 3:11 | 6m31s/Mile Pace
Rest 1 minute
Run 400 meters | 1:24 | 5m50s/Mile Pace
Soundtrack | Monster (Clean) | Ye West
Male
54 years old
RX on an Assault Runner
1600m 8:01
1200m 5:54
800m 3:54
400m 1:47
Tried to stay at a 1 minute slower pace than my 1 mile run time for the first interval and then pick up the pace for each interval after that.
23:28 Rx'd
7:16, 5:22, 3:26, 1:24
Highschool track.
Wow, our times were exactly the same except for the 1600m run.
Great work!
Assault runner
32:39 with pause.
Watch said 5.2k...instead of 4k on the runner
sub w/ echo-type air bike
23:13
4km 6:55
3km 5:19
2km 3:23
1km 1:36
Check out www.posemethod.com to use great running drills as a Specific Warm-up to work on and improve your running technique throughout these runs! No tips, only instruction!
Beginner:
1200/800/400m 23 minutes
m/38/226#
Today: sandy soil, hiked 5 miles before 8:49/6:38/4:23/2:02...27:52 w rest
6/5/21: 24:29 with a head cold
3/18/2020: 25:23
11/7/19 25:12
6:07 (6:07)
4:38 (5:06)
3:11 (3:33)
1:47 (1:36)
30:52 rx (with rest). 10:05, 7:26, 5:02, 2:19.
24:32 rx on treadmill.
Male 49 yo
Yeah, love that advice. Thanks for the share.
28:06
did with 20# weight vest (preparing for hiking weekend)
27:51
24:50
30:38 with rest time included
25:08 without rest time.
Wow I though I did well until I saw the comments. Good Job all!
You did great and finished the workout!
At the end of the day the real competition is going to be against yourself.
You're never losing if you're committed to learning.
Beginner as rx’d
total 1.75 miles
22:45 min
Completed 10/9 while on vacation. Used a treadmill at 0.5% incline.
26:08.
220605 - 24:51. outdoor run while pushing a stroller.
Today: 23:18 total w/ rests
6:50
5:35
3:29
1:33
210605: 23:37 total w/ rests
7:10
5:21
3:23
1:43
200318: 23:48 total w/rests
6:55
5:22
3:36
1:55
Total 21:40
1600 - 6:40
1200 - 4:40
800 - 3:00
400 - 1:20
Noah 1200-800-400 (7min, 3.30min and 1.15min)
Christy 1200-800-400 (7.10min, 3.35min and 1.20min)
8 min mile
3min rest
Cry myself to my feet
5min 800m
1min rest
1:00 300m
(Skipped 1200 & cut 400m short)
My first try at cardio day. Sky is the limit
Rx
26:16 total w/ rest
Still recovering from surgery last week. Outside 400m shuttles
Son(14)
27:45
Great workout, thanks Crossfit and Coach Hinshaw
Rx 27:31 not including the rest
Got some shin splints in left shin but was able to push through fine.
Glad I watched Coach Hinshaw's video first and thought about pacing vs starting off too fast and burning out
21:38 including rest
RX
Total - 25:58.11 (with rest between rounds)
1600m - 07:25.68
1200m - 06:20.43
800m - 04:19.64
400m - 01:51.22
19.55 on a treadmill (5.39/4.14/2.45/1.17). A little sore in the groins from a longrun yesterday.
Btw loved the warm up drills 💜❤
Ty & please continue to do the same when's we have an irregular WOD programmed
#Weakness exposed
🎯🎯🎯💥💥💥
Subconsciously I was NOT looking forward to Running WOD
Omg 😲 this are the ones I need the most 😍 😭 [in a machochistic way]
Completed approx 1840
Doing best I can with city measurements
7:56
5:49
3:36
1:38
41/m/158
23:33 Rx
6:59/5:23/3:31/1:40
Rx 23:47 total (7:26, 5:25, 3:21, 1:31), then practiced OHS from 221008
Compare to 210605: Masked and on a treadmill (0.5 incline)
27:20 (including rest periods)
31:50 total time. My have been closer to 3 miles instead of 2.5
M 52/195/6'
Ran the canyon. 2 miles in 23:28.
9:50
8:10
4:20
4:20
No track. Rough terrain. I guessed my distances & I think my last 400m was nearly 800m. 🤣 I haven’t been running a lot lately. Wanted to not die. I got recovered quite well on the rest & was able to get faster & more confident with each distance. Then, spent 15-20 minutes in the lake. 🥶 & took a hot 🥵 shower. Feel fresh now!
nice !
Thanks for the expert advice! 😎
Ran a 5k at conversational pace. 35:38
1600 7:59
1200 6:06
800 4:07
400 1:46
RX
Run 1,600 meters | 06:42 (210605: 06:45)
Rest 3 minutes
Run 1,200 meters | 05:10 (05:04)
Rest 2 minutes
Run 800 meters | 03:26 (03:17)
Rest 1 minute
Run 400 meters | 01:34 (01:34)
> running time: 16:52 (16:40)
--
Peace.
Champions Club Scaling Notes
RANT
Nothing to rant about
WORKOUT THEMES
High output followed by not-quite-full recovery. Monostructural, single modalty.
SHORT MEDIUM LONG
LIGHT x
MEDIUM
HEAVY
STAMINA SCALE
Run 1 mile
rest 4 minutes
Run 1 mile
rest 4 minutes
Run 800m
or, go as listed but do 1 minute rest between
ENDURANCE SCALE
5 rounds of:
Run 800 meters
rest 3 minutes between
SPEED SCALE
As is, rest as needed between
MY STUFF
Dd 4 hill sprints, then finished a 5th one up the middle of the hill with a random kid I met up there who needed some encouragement
GENERAL FEAR LEVEL: 8
28:20 Rx Assault Runner
7:44,6:07,4:06,1:58 at work. Total 19:55 running. That sucked!
1600 - 7:26
1200 - 5:48
800 - 3:48
400 - 1:32
Subbed rowing
2000-1500-1000-500
26:59
Beginner Option:
For time:
Jog 1,200 meters
Rest 3 minutes
Jog 800 meters
Rest 2 minute
Jog 400 meters
27:10 Assault Air Runner
😊
27'36 overall
1600m : 09'09 (all. 5'44/km)
1200m : 06'29 (5'25/km)
800m : 04'08 (5'12/km)
400m : 01'47 (4'25/km)
Great Work! I’ll have to try harder next time. 😎😂
6:59, 5:06, 3:13, 1:26 =16:44 without rest
8:38, 6:12, 4:18, 1:56 =21:04 210605
Felt good today and great videos
Thanks CrossFit!
22:15
25:26 Rx
M/47/6'2"/180#
Sub'd with Ski erg
2000/1500/1000/500m
8:19/6:14/4:11/2:06
On Assault AirRunner
1600m 10:15 (~6:30/km)
1200m 7:12 (~6:00/km)
800m 4:25 (~5:30/km)
400m 1:43 (~4:17/km)
Hi folks, awesome warmup, How many reps per drill?
This exact set of “warm up” drills has been used by every elementary-, middle-, and high-school track/cross-country coach since at least the early 1970’s. No one knows why, and there’s no evidence it’s any better or worse than any other type of “warm up.” And BTW, it’s “carioca,” not “karaoke” (unless you sing while doing it, I suppose).
Gold in this warm up! And so many legends in the video!!
If you're not smiling by the "toes out walk," you surely will be by the "toes in walk."
So good to have an example of a structured warm-up, done by Chris H. I want to see the rest !