For time:
1,600-meter run
Rest 3 minutes
800-meter run
Rest 2 minutes
400-meter run
Rest 1 minute
200-meter run
Post time to comments.
Compare to similar 191107.
Stimulus and Strategy:
Try to hit each of today’s running intervals as quickly as your capacity will allow. Today is a day when most athletes can tackle the effort as prescribed. If you are alone, have a goal in mind for each interval. If you are training with a buddy or a group, keep up with someone who will challenge your pace.
Scaling:
To reduce the volume of this effort, cut the distances in half.
Today is a day when most athletes can perform this as prescribed. However, if you are new or less experienced, complete the beginner option.
In case of injury or limitation, for the 1,600-meter run, perform 3,500/5,000 meters on the Echo bike or 1,600/2,000 meters on the rower. For the 800-meter run, perform 1,750/2,500 meters on the Echo bike or 800/1,000 meters on the rower. For the 400-meter run, perform 900/1,250 meters on the Echo bike or 400/500 meters on the rower. For the 200-meter run, 500/700 meters on the Echo bike, or 200/250 meters on the rower.
Intermediate option:
Same as Rx’d.
Beginner option:
For time:
800-meter run
Rest 3 minutes
400-meter run
Rest 2 minutes
200-meter run
Rest 1 minute
100-meter run
Coaching cues:
Check your running posture. Relax your shoulders, keep your torso upright, and set your gaze directly ahead of you. Maintaining a neutral spine and sound running posture will allow for more efficient running technique, reduced fatigue, and improved recovery.
Resources:
Running Workshop: Warm Up With Proper Technique
CrossFit Running Course
Find a gym near you:
View the CrossFit map
Comments on 250113
123 Comments
21:13 RX
M/42/5’9”/199#
24:50
600 meters 3:15
300 meters 1:30
200 meters 00:49
@YHS track
20:00
On treadmill
6:49
3:11
1:24
0:40
1600m 9:25
800m 3:35
400m 1:27
200m 0:56
rested 3 mins
Rxd 19:01
M/34/5'7"/218lbs/35%bf
Row2K (9:10)
Rest (3:00)
Row1K (4:34)
Rest (2:00)
Row 500m (2:08)
Rest (10:00)
Row 500m (2:06)
Did this one as a conditioning piece at the end of a lower body Lift. Aimed for a 2:15 pace on the 2K,1K and then aimed for a 2:00 pace on the 500m. 2K was the hardest row due to not selling out and blowing up early. 500m was just all out untill pace slowed. Good conditioning.
M/29/180lb/5'8"
CrossFit AFK
19:42 - Rx
Conditioned for this to be the 16-12-8-4 version. Some snowy spots, overall okay today.
22:21 (Rower)
19:59 Rx'd (redo with running)
Gravel track
M/40
Rx: 17:56
6:35-3:13-1:30-0:38
19:30
8’07” (5k)
4’08” (2,5k)
1’56” (1,25k)
1’03” (700m)
total 21’24”
echo bike
22:03 with rest included.
My Training on Tuesday night, January 15.
For Time:
Chipper
2000 m Row
3 minutes rest
1000 m Row
12 minutes rest
500 m Row
1 minutes Rest
250 m Row
I completed the WOD in 15:10 minutes.
https://youtube.com/shorts/XHqP2904ui4?si=WWPyEK8ypD5jdr9F
M 50/180cm/75kg
For time:
2000-meter row - 7:56
Rest 3 minutes
1000-meter row - 3:55
Rest 2 minutes
500-meter row - 1:59
Rest 1 minute
250-meter row - 0:55
Total time: 20:48
38 / M / 5'9" / 137lbs
800: 6:28
400: 3:00
200: 1:17
100: 0:29
42/m
For time:
1,600-meter run
Rest 3 minutes
800-meter run
Rest 2 minutes
400-meter run
Rest 1 minute
200-meter run
time including breaks: 17:46
21:38 including rests
Rx
21:55 with rest
24:20
1600m - 7:09
800m - 3:11
400m - 1:59
200m - :40
Rowed these distances:
1600: 6:07.1
800: 3:00.8
400: 1:29.1
200: 43.1
1600 : 7’54
800 : 3’37
400 : 1’44
200 : 0’46
M 54/205/6’
22:10 time with all the rests.
1,600-meter run (7:00)
Rest 3 minutes (made 3:16 by error)
800-meter run (3:30)
Rest 2 minutes (made 2:02)
400-meter run (1:42)
Rest 1 minute (made 1:08 by error)
200-meter run (0:44)
Total time 19:24 but I wrongly calculated the rests time (potentially 16 sec quicker)
26mins
1600m - 3:42
3min rest
800m - 1:39
2min rest
400m - 0:42
1min rest
200m - 0:18:19
‘Is that good?’
1600m 7:31
800m 3:33
400m 1:35
200m :43
19:21 with rests
Goal was to keep this sub 20:00 - achieved. Almost did this on the rower but decided I needed to run more. Knees will let me know later if that was a good idea.
Nice job hitting that goal; it's a great time. Hope the knees stay calm!
1600m 4:49 (68, 2:18, 2:31)
3 min rest
800m 2:23
2 min rest
400m 1:03
1 min rest
200m 32
30 sec rest
200m 32
Total: 3200m 9:20
22:25
*with Increasing Sandbag Weights
1600m with 40lb. Sandbag
800m with 50lb. Sandbag
400m with 60lb. Sandbag
200m with 70lb. Sandbag
1600m in 9:15
800m in 4:18
400m in 1:58
200m in :54
Dang, Derek, you hulked out on this one!
Scaled- row 2k, 1k, 500, 250
2k @ 8:50
1k @ 4:05
500 @ 1:57
250 @ 0:57
total w rest: 21:49
1600m - 8:31
800m - 3:30
400m - 1:31
200m - 0:40
Run total - 14:02
With breaks - 20:02
Nice work!
Modified the Jan 4th BJ/KBS/dip mash up. Results there.
Surprising how ring dips are easier for me than bar dips. Assume it’s b/c I can optimize ring position in ways I can’t with parallel bars.
No way I was gonna do this run-fest. About 6*F outside, and no way I’d do this on a treadmill and w/o running shows.
Nice job on that WOD & still getting work in on your trip. Those rings or TRX straps always prove more difficult for me. Shoulders don't do well with the instability, but you could be right re: positioning options. Either way, well done!
Well done Jim!
Hi everyone.
Oh, hi! Nice work; good time.
19:32 on the ECHO bike.
27:01
6:52
3:25
1:25
:34
Great job!
1000m 4:42
500m 2:09
200m :40
Loop around block is 500m
Rx’d: 18:36
6:55
3:21
1:37
:43
Even though “compare to” was longer distance, times were better overall. Felt pretty fast, but some of y’all got jet engines on your shoes!
I think that IS fast; plus an improvement from your "compare to" from the sound of it! Good work, as always!
Awesome job bro!
Rested 2 minutes between all runs
1600m 11.10
800m 5.30
400m 2.27
200m .58
09:00
Treadmill
Correction - 19:00
Nicely done; if it had been 9, we'd be seeing you at the games. :-)
M50/76/177
8:30
4:30
2:05
0:33
20:55 on treadmill
18 minutes Rx
Splits:
6:38
3:23
1:28
0:39
Great work!
16min35s
17:31:39 RX
Excellent!
1600м 7:12
Nice work seeing it through!
8:25
3:56
1:45
0:42
Total 20:48
1600m 7:20
800m 3:10
400m 1:40
200m 00:40
with breaks 18:50
Note to myself : sprints in the snow = no 😅🥵
Well, the snow didn't slow you down. Nice time!
Rx, on the trueform
1600m 8:38
800m 4:02
400m 1:49
200m :43
21:18
800m: 3:57
400m: 1:38
200m: :45
M/50/6'2"/190#
Modified to AB cals
120 cals - 8:17
60 cals - 3:54
30 cals - 1: 56
15 cals - :34
***Rest times as rx'd
Beginner option:
For time:
800-meter run 6:04
Rest 3 minutes
400-meter run 2:58
Rest 2 minutes
200-meter run 1:23
Rest 1 minute
100-meter run .38
Rx:
1600 - 6’ 41’’
800 - 3’ 33’’
400 - 1’ 52’’
200 - 0’ 42’’
Total: 18’ 51’’
Total 18,40 min
As Rx'd/on road-20°F & steady wind
17:16
Have no "compare to", but running 20+ miles per week recently as part of some hybrid training I'm leaning into a bit, which is more about endurance. These short fast bursts are a good change up, in a terrible, I hate them, way. Comfort zone exited.
Great time!!
Like Coastie said “jet engines on your shoes”, fantastic!
20ish Minutes
I started with a light jog as a warmup, but it ended up becoming the workout. Then my knee started acting up, and my mile run turned into a mix of jogging and hobbling. I switched to the Echo , but due to a combination of not being able to see (glasses) or comprehend the instructions. I ended up doing the women’s scaled version. All in all, I still got a good dose!
Man, that's a Monday, Jonathan! And you still got great work in! Well done.
Nice job!
CFHIM Monday 250113
For time:
1,600-meter run 7:52
Rest 3 minutes
800-meter run 3:44
Rest 2 minutes
400-meter run 1:35
Rest 1 minute
200-meter run 42
Total : 19:53 AssaultRunner 예쁜딸 사랑해
M- 53/ 5'7 / 220
Intermediate athlete and subbed rowing for running.
Row 2,000- 8:55, Row 1,000- 4:26, Row 500- 2:06, Row 250- :59......Total- 22:55
not great but done
That’s the great thing…you got it done, nice!
Speedy!
Wicked fast!
6:25
2:58
1:14
:35
Great times!
Damn, I felt good about my times until some of these later posts!
Dang!
Great!
air runner
1600 - 6:22
800 - 2:57
400 - 1:12
200 - 0:36
Total 17:07
Damn Daniel!
Great times too!
That’s some fast flying mass, crushing.
Fantastic!
Nice work!
Well done! Great time with the extra weight!
Air assault runner at the Y.
1600-6:43
800-3:12
400-1:28
200-0:40
almost went flying off the air runner on the 200m sprint! 18:06 total? I was resetting time on the machine so total might be a little off.
Fast!
Well done!
Shouldn't this be 1600/1200/800/400?
No, they say it’s “similar” to compare, just a little shorter distance, more sprinting!
Thank you Chance i missed the 'similar'.
RowErg
2000m 7:53.4
1000m 3:46.7
500m 1:47.6
250m 0:50.6
Total 20:18
Excellent job & great sub! Hope you're running again soon!
Yes, me too! Thaanks Favo!
On the treadmill
26:46
m/37/180/89
20:00 with about 100m in ascent
Nice!
18:31 including rests so 12:31 active on treadmill.
I ran 5mi on Sunday, does that count for Monday? 😅
Yep :). What was the Wod for yesterday? Browser says - page doesn't exist?
@Patrick - Thanks for the update