16:08 RX

M/41/5’9”/195#

M/33/5'7"/216lbs

5Rds

SitBike Lvl10 (1:00) ~ 400-500m

Rest (2:00)

Did this one as a lactic acid recovery conditioning. Did not really sweat or get HR up to high, but biking legs were heavy and full of acid from slow lift earlier. Thought the time was supposed to be around (1:00), but was really around (2:00). Oh well, missed that stimulus, but actually got on a bike.

Just checked the box on getting on a bike.

Rx’d

1:38

1:44

1:40

1:42

1:37

5 x 1000m Standing Bike

1:41.4

1:42.7

1:44.0

1:45.6

1:45.6

M/51/190

Rx'd

1 2:06

2 2:02

3 2:07

4 2:04

5 2:03

18:04

On a BikeErg

1:51.6

1:51.4

1:51.0

1:50.5

1:47.0

Completed 3/15 at the Y in the a.m. before doing 24.3 in the p.m. spinning cycle used.

1:40

1:59

1:40

1:57

1:48

hard to get the times from my workout log but I think these are fairly accurate. Also had to go off miles as my UOM. Either way a good dose and challenging.

5 rounds each for time of:

800/1,000-meter standing bike

*Rest 2 minutes between efforts.

1- 1:18

2- 1:37

3- 1:28

4- 1:25 

5- 1:24

M/38/6’/171#

1:54/1:50/1:52/1:53/1:51

On C2 bike, damper at 7. All standing. Done immediately after 7x3 power snatch workout.

Deo gratias

2nd attempt to post...

37 / M / 5'9" / 140lbs

750m

1:15

1:20

1:21

1:24

1:28

Had to sit down for a bit on most of them.

Did 1k Row (rest 2mins) x 5 Sets

3:58/3:58/3:57/3:58/3:58

Did this a day late on my steel frame road bike from the 80’s. Went out a little too hot. 2 minutes felt like a nice rest though.

a little over 1km, maybe 1100m each time

17:35 total time not counting final rest

2:05

2:10

2:40? fumbled start, maybe bad math?

2:25?

2:15

176lbs/176cm/lvl44

16:33

Rs assaultbike

M / 31 y / 96 kg

RX:

1:24 m

1:27 m

1:25 m

1:30 m

1:24 m

Beginner option-rowing-5 sets of 750 meter rowing-total time: 19min:46sec

1:30, 1:45, 1:44, 1:44, 1:43 Air Assault bike

5x1000m assault Air bike

1:24

1:30

1:31

1:31

1:31

M/56

1:34

1:43

1:49

1:51

1:45

M62 - 5’11 180#

5 x 500m row, 2 mins rest between

1:51.4, 1:51.9, 1:50.9, 1:51.9, 1:49.9

farmers walk:’

35m - 2 x 24kg kb

35m - 2 x 36kg kb

1:34

1:43

1:30

1:36

1:28

14:28

Average 1:15-1:17 per round

400 m run

1:26

1:30

1:33

1:31

1:21

1:33/1:35/1:36/1:43/1:46

Echo bike

Rx on an echo bike - 1:38, 2:14, 2:04, 2:15, 1:52

Agreed with others, output has a cliff edge. Also, felt like I was doing the ski mogul to avoid the arm paddles and hard to fully engage legs and arms buts stabilizing muscles were very engaged. It felt very inefficient. Which may also explain the cliff edge. Would like to understand the science behind it. Also for science, I redid the workout 5mins later and subbed standing for sitting. Times for context - 1:23, 1:22, 1:21, 1:19, 1:17

Rx, echo bike

1:25

1:26

1:32

1:35

1:30

5 rounds each for time of:

1000-meter bike: Echo bike was not setup properly for standing and didn’t want to reconfigure so I sprinted as hard a possible sitting.

*Rest 2 minutes between efforts.

R1 1:27

R2 1:24

R3 1:25

R4 1:22

R5 1:22

C2 bike rx

1:53-1:47-1:46-1:50-1:48

No bike, subbed 500m rows

1:45, 1:44, 1:46, 1:50, 1:49

Slow times, but legs are still on fire 🔥

Completely misread it. Did 100 meter hill sprints on a road bike. 4th gear, 10% incline.

0:32-0:27-0:27-0:26-0:26

Used my Airbike

All sets completed within 1:12-1:15

Blowing

Hotel SC, spinner bike max effort 2min x5 rounds.

stationary bike - mostly seated

1:38 - 1:42 for all 5 rounds

don't use the bike often but it was very awkward trying to sprint while standing so opted to sit & sprint vs stand and go slower

Echo bike

1.26

1.56

1.54

1.52

1.56

Rx with C2 Bike @ Damper 8

1:46.8

1:46.1

1:45.3

1:43.5

1:41.4

17:23 total time

40 cal splits on echo bike

M/49/6'2"/185#

Rx'd on assault bike

1:31/1:35/1:36/1:37/1:38

Rx:

1:41

1:42

1:42

1:44

1:41

No bike, subbed 500m rows - should have subbed running

DNF!! Sprained fingers still hurt too much. Made 6 attempts at 500m, only completed #4; others were all halted around 300m~400m. Pacing was consistently near 1:54/500m.

Did 3 rounds instead since my legs are really tired already.

2:24, 2:44, 2:48

Subbed 300m rows…after looking at the other results, I shoulda gone with a 350.

1:10-1:09-1:08-1:08-1:08

25-27 strokes/min and 20-21 cals each effort. Still, a good by pump (minus the balance thing out of saddle cycling brings)

61/5’8”/154

Echo: 1:27-1:24-1:29-1:28-1:27

Add that to the list of things that SUCK!

Scaled with a mix of sitting/standing. FIRE.

1:35

1:33

1:32

1:34

1:34

17 weeks

M- 52 / 5'7 / 210 

Intermediate athlete 

1:37 / 1:39 / 1:38 / 1:37 / 1:40

air assault bike

Beginner option:

5 rounds each for time:

600/750-meter standing bike

*Rest 2 minutes between efforts

Beginner option:

5 rounds each for time:

600/750-meter standing bike

*Rest 2 minutes between efforts

15:54

I guess I’m dumb but I don’t understand the 800/1000m rds, is it an 800 m bike then 1000 m bike and that is considered one round or is it one or the other for five rounds?

Rx on a C2 bike Erg (resistance btwn 5 and 6)

1:42.7

1:49.8

1:51.8

1:51.3

1:48.8

I did the pose method practice in the video Chris S. shared, but as I got tired through each effort that heel lift, shift, fall rhythm started to fall apart. I wanted to sit so bad in the second half each time. Not surprised about any of this: Rx rest periods should instill fear because the intent is ALWAYS max effort for each work period whether or not it is stated. I chose the C2 after practicing on a Hammer Strength echo/assault style bike because how close the handles got to my body while out of the saddle was just too awkward.

1:42/1:41/1:39/1:42/1:35

Legs burnt, wanted to shift forward, but then bikes handles got in the way. He was much worse than expected.

2:33

2:21

2:24

2:19

2:18

Assault bike

Work time: 8:00 (1:30-1:36-1:38-1:40-1:36)

Total time: 16:00

M/32/5'11"/167

RX on Assault bike.

Work time: 8:02 (1:30-1:38-1:38-1:40-1:36)

Total time: 16:02

That was just as nasty as I expected, and a little bit nastier.

Sold my soul on the first round, paced the last four. Selling my soul only bought me 8 seconds; 8 seconds that would take an extra 60 to recover from.

I feel that the stimulus I achieved was 99% of what they asked for.

Glad to see this one in the rearview.

5 rnds

1 min standing on schwinn air dyne(took the seat off to keep me honest)

2 min rest

m/54/175

OH. MY. GOSH.

18:04

Globo wod: If an echo, assault or Aerodyne bike isn't available sub the bike on any recumbent bike that reads meters (c2 bike included). If it only reads calories its 20/25 calories. If no bike is available sub either 400/500m row or 350/500m runs on a treadmill. Use a high incline if on a conventional treadmill.

Champions Club Scaling Notes

RANT

Pose Method on the bike is just as much of a gamechanger as Pose Method is for running. Here's an old video (w/f safe) from Dr. Romanov (or, rather Severin) that shows a good drill to practice before riding. And really, this workout is a good chance to talk about "throwaway movements." Burpees, bike, box jump,... what else... maybe bear crawls? All those movements can be thrown into workouts as mindless conditioning but man, doing anything mindless in CrossFit better be few and far between, saved for the most extreme I Just Need To Get My Mind Off This Something days or before the Michigan-Ohio State game. The neurological adaptations that happen from squatting and handstands are probably just as important as the physical adaptations. I get to coach one of our moms with MS twice a week and it's just nuts how much we take our bodyweight perception for granted. Can you imagine what it would be like to not know if your foot is touching the ground? So when we get a chance practice shifting bodyweight in any manner, I think it's a good time to take advantage of it. Especially when there's literally nothing else to distract us during the workout. No barbell, no rings, no pull-up bar or dumbbells. Just you, the bike, and the bodyweight you feel from the pedals supporting your feet. Lift the back foot and allow yourself to fall slightly to the side, then do the same when you hit the pose again.

SCALING QUESTIONS

Do I really need a mindless conditioning thing or would I actually feel better getting my conditioning in as a byproduct of technique practice?

Is this speed/intensity what I need to practice right now or do I need to modify the distance to go faster or slower?

Am I willing to work intensely enough to deserve a 2-minute rest between rounds?

NEW TO CROSSFIT SCALE

AMRAP in 20 minutes of:

Bike some distance or time

Pick one movement you want to practice

Hey Suspects--my airdyne monitor isn't working--

approximate time domain maybe??

Thanks