CrossFit | Workout Tips for 210503

Workout Tips for 210503

25
ByCrossFit May 2, 2021

Workout of the Day for 210503:

4 rounds, each for time, of:

Bike 1 mile

Rest as needed between efforts.

Use a stationary bike, air bike, or find a 1-mile course to repeat each round.

Post times for each round to comments.
Compare to 200112.
___

Scaling:
Rest enough between rounds so that each effort can be performed at a sprint pace. Beginners can reduce the rounds and distance. Intermediate athletes can do this as prescribed. 

Beginner Option:

3 rounds, each for time, of:

Bike ½ mile

Rest as needed between efforts.

Comments on Workout Tips for 210503

25 Comments

Comment thread URL copied!
Back to 210503
Erik Dresner
May 4th, 2021 at 3:21 pm
Commented on: Workout Tips for 210503

No bike, so 4x400m run


1:29/1:28/1:25/1:22


Slower than previous efforts, but the older runs weren’t measured correctly and were only 360m.

Comment URL copied!
Steve Day
May 4th, 2021 at 1:18 pm
Commented on: Workout Tips for 210503

Subbed 750 meter row


2:46/2:44/2:49/2:55

Comment URL copied!
QiHui Xing
May 4th, 2021 at 12:16 pm
Commented on: Workout Tips for 210503

200112:2'08'',2'20'',2'26'',2'22''.

https://youtu.be/Gkh0nPOkmO8

210503:2'06'',2'12'',2'10'',2'11''.

https://youtu.be/xoIgn0M_j1g

(edited)
Comment URL copied!
kevin robinson
May 4th, 2021 at 1:11 am
Commented on: Workout Tips for 210503

Male, 49, Echo bike


Total time including rest= 20:37 RX

1) 2:30

2) 2:32

3) 2:29

4) 2:36

Comment URL copied!
Albert Kombe
May 4th, 2021 at 12:14 am
Commented on: Workout Tips for 210503

2:24, 2:30, 2:32, 2:30 Rx

Comment URL copied!
Emiliano Rojas
May 3rd, 2021 at 11:24 pm
Commented on: Workout Tips for 210503

4 rounds 2.2 km Bike. Rest 1:1


  • 4:50 - 4:45 - 4:40 - 4:50
Comment URL copied!
sandy francisco duran perez
May 3rd, 2021 at 11:18 pm
Commented on: Workout Tips for 210503

MONDAY

210503

Workout of the Day


4 rounds, each for time, of:


Bike (Route) 1 mile




Descanse según sea necesario entre esfuerzos.


_________________


Time:


R1- 03:38:49


R2- 03:49:04


R3- 03:37:52


R4- 03:55:22

Comment URL copied!
Matthew Letarte
May 3rd, 2021 at 11:02 pm
Commented on: Workout Tips for 210503

4 x 800m row

3:03/2:59/2:54/2:50

Done as 7 min emom, row instead of bike due to rain

Comment URL copied!
Kevin Flowers
May 3rd, 2021 at 10:03 pm
Commented on: Workout Tips for 210503

M/56/6’1”/180


4 rounds, each for time, of:


Bike 1.0 mile (Rogue Echo bike)*


Rd 1: 2:18 (avg 383 W) (42 cal)

Rd 2: 2:17 (avg 383 W) (43 cal)

Rd 3: 2:15 (avg 400 W) (44 cal)

Rd 4: 2:15 (avg 400 W) (44 cal)


*rest 3:00 between rounds

Comment URL copied!
Kyungtaek Kang
May 3rd, 2021 at 9:46 pm
Commented on: Workout Tips for 210503

☆CFHIM 2:17 2:24 2:27 2:27 (Assault Air Bike)

Comment URL copied!
Christian Simpson
May 3rd, 2021 at 8:45 pm
Commented on: Workout Tips for 210503

1/12/2020: best 2:44 on my road 🚲

Today: 7 mile mtn 🚲 ride, I'll do assault air bike later since it's raining.

Comment URL copied!
Lincoln Kerger
May 3rd, 2021 at 8:30 pm
Commented on: Workout Tips for 210503

On my road bike

3:03 - 3:04 - 3:07 - 3:10


Track was a down-and-back on the road, and as close to a mile as I could measure without breaking out the walking wheel. 1:1 work-rest ratio. It was nice to get out on the bike again, thanks HQ.

Comment URL copied!
Avraham Kupetz
May 3rd, 2021 at 8:26 pm
Commented on: Workout Tips for 210503

Rx' On mountain bike ,on mile course,

With about 3:30 minutes in between efforts.

Times :

3:37

3:16

3:25

3:18

Comment URL copied!
Nicole Deaver
May 3rd, 2021 at 8:10 pm
Commented on: Workout Tips for 210503

20 mins On stationary bike.


The monitor is broken so just went with a total time. Every other minute 20secs as fast as possible.

Comment URL copied!
Charlie Pokorny
May 3rd, 2021 at 7:47 pm
Commented on: Workout Tips for 210503

3:14 - 3:17 - 3:19 - 3:21 Airdyne

m/53/5'11"/200#

Comment URL copied!
Lincoln Kerger
May 3rd, 2021 at 8:31 pm

Nice work!

Comment URL copied!
Antonio Alves
May 3rd, 2021 at 7:41 pm
Commented on: Workout Tips for 210503

4 rounds, each for time, of:

Bike 1 mile

3' rest between rounds

SCORE: 4'24'' / 4'33'' / 4'41'' / 4'47''

--

1st CrossFit bike WOD 👍

Used my faithful, sturdy mountain bike. Lots of fellow bikers and runners, very windy, So not exactly a stellar performance... but it felt great to be outside.

Comment URL copied!
Jim Rix
May 3rd, 2021 at 5:17 pm
Commented on: Workout Tips for 210503

On my road bike, each from a slow rolling start, going out one mile, then back on the same stretch, on a very windy day.

4:09

2:29

4:28

2:20

Comment URL copied!
Lincoln Kerger
May 3rd, 2021 at 8:31 pm

That must have been some wind. Nice job pushing through it.

Comment URL copied!
Jonathan Elmore
May 3rd, 2021 at 3:05 pm
Commented on: Workout Tips for 210503

Echo Bike

2:15 2:16 2:16 2:14

Comment URL copied!
Charles Meyers
May 3rd, 2021 at 1:45 pm
Commented on: Workout Tips for 210503

4 rounds, each for time, of:

Bike 1 mile

1-3:59-

2-3:22

3-3:16

4-3:17

wife’s Peloton ... fun

Comment URL copied!
Michael Arko
May 3rd, 2021 at 1:42 pm
Commented on: Workout Tips for 210503

Bike has a flat. I subbed 0.25mi sprints on elliptical trainer at 30% power. I set a repeating 3:00 timer for sprint/rest:

2:33 / 21.9cal

2:42 / 22.3cal

2:44 / 22.5cal

2:42 / 22.8cal

With hindsight, I think that was too short. I should have done 0.3mi for 3:00-3:30/round.

Comment URL copied!
John Clarke
May 3rd, 2021 at 1:19 pm
Commented on: Workout Tips for 210503

500m row:


1:38.9

1:43.9

1:54.9

1:54.5

Comment URL copied!
Mike Andridge
May 3rd, 2021 at 11:00 am
Commented on: Workout Tips for 210503

Assault bike

2:53

2:58

2:57

2:45

m/51/175

Comment URL copied!
Andrew J Moore
May 3rd, 2021 at 3:13 am
Commented on: Workout Tips for 210503

Thanks PT!

Comment URL copied!