Laced up the cleats and headed down to the middle school football field. I rested ~90seconds between each sprint. By that point, breathing was not normalized but I felt ready to hit it again. First sprint higher b/c I was wearing a sweatshirt and couldn’t find the button on the stopwatch. Felt a lower hamstring twinge in the middle of #9, so I had to take that one and #10 a little easier.
47m/5'10"/185
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Jeff Chalfant
December 25th, 2020 at 1:25 am
Commented on: 201203
On cold mats with damp spots in the dark:
15.09 altra sprinters
15.13 CrossFit nano 2’s (lost balance)⬇️
14.56 (slightly off balance 1 turnaround)
14.72 (completely slipped!)
14.69 (slipped again, different spot)
14.56 (slight slip during travel)
14.66 (after estimated 1/2 second penalty)
14.78 (slip during travel)
14.6 altra sprinters
14.81 lost balance a little on a turn
Not the right setup for these today...
Fun coordination and agility practice nonetheless.
179/41/69”
(edited)
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Brian W
December 18th, 2020 at 2:25 pm
Commented on: 201203
14
15.31
15.06
15.20
15.81
15.43
15.93
15.48
15.84
15.68
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Brian W
December 18th, 2020 at 2:26 pm
1 min rest between rounds
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Morgan Greene
December 16th, 2020 at 7:07 pm
Commented on: 201203
15s per round done on a basketball court
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Nathanael Akin
December 14th, 2020 at 5:30 am
Commented on: 201203
16.2
15.8
15.2
14.8
14.7
14.1
13.9
13.8
14.0
13.8
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Giuseppe Petrillo
December 13th, 2020 at 11:19 am
Commented on: 201203
Emom 2
18 17 16 16 17 15 15 16 16 15 sec
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Fabien Deneuville
December 12th, 2020 at 4:56 pm
Commented on: 201203
Did on the street on wet / slippery floor. 5m/10m/15m shuttle sprint - 21-20-20-20-20-19-20-20-20-19s
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Christian Simpson
December 11th, 2020 at 8:54 pm
Commented on: 201203
15s/16.63 (slip on the takeoff)/15.6/15.26 /15.16/14.96/15.19/14.9/14.92/14.46
As Rx’d. Measured with laser, set up cones. Heart rate 175+ during sprints. Rested until it got below 90. Total workout took 54 minutes, so you can see how long the rest periods were.
Train fast, be fast.
1) 16.0 seconds
2) 14.9
3) 15.8
4) 15.4
5) 15.3
6) 15.8
7) 15.4
8) 16.1
9) 16.6
10) 15.6
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Jade Teasdale
December 4th, 2020 at 12:26 am
Commented on: 201203
17 seconds was the average. 2 hand touch @ the markers. 2 min rest between each effort.
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Christopher Buchenholz
December 3rd, 2020 at 11:55 pm
Commented on: 201203
M/53/5’9”/168
1- 17.10 6- 15.80
2- 16.72 7- 17.10
3- 16.61 8- 16.2
4- 16.17 9- 16.63
5- 17.00 10- 16.20
NOTES:
Three minutes rest in between. This is the first time I’ve ever done shuffle sprints. I need to work on the slowing down when changing direction part. Any tips?
(edited)
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Gavin Christensen
December 4th, 2020 at 12:40 am
Practice is the only way. CrossFit is terrible at preparing you for sprinting (of any type), change of direction, and separating upper body from lower body (think a wide receiver running down the field while turning to look for the pass).
The only way to get better at these items is to practice them. And these aren’t your typical trainings. You have to be fresh (rest!) and run at 90%+ in order to gain speed. “Sprinting”
when tired does nothing for you.
CrossFit gives an excellent base, but those items above are sport specific and as such require specific training (no different than a pitcher might do CrossFit but certainly doesn’t ignore hitting the mound and throwing the ball).
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Christopher Buchenholz
December 4th, 2020 at 2:12 am
Got it Gavin - That is very helpful! Any resources you know of to help with this sort of training?
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Steve Day
December 3rd, 2020 at 11:44 pm
Commented on: 201203
5 @ 17 seconds
5 @ 16 seconds
Short rests of 1min or less
Back yard runs
(edited)
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Kevin Flowers
December 3rd, 2020 at 11:32 pm
Commented on: 201203
M/55/185/6’0”
For time:
Shuttle sprints
5/10/15 yds
finger touch floor at turnarounds
alternating R/L turnarounds
20/19.1/19.1/18.8/19.5/17.9/18.1/18/17.9/17.6
1 min rest between sets
Not easy when the basement’s only 16 yds long . . .
Did my runs on an unlined football field. Looking at the posts, I hope I misjudged my distances, or I’m even slower than I thought!
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Js Smith
December 3rd, 2020 at 8:01 pm
Commented on: 201203
8 second row sprint
12 second recovery row
repeat for 20 minutes
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Nicole Deaver
December 3rd, 2020 at 6:54 pm
Commented on: 201203
20/18.9/19.8/19.6/19.5/
19.2/19.8/19.1/20/19.9
1 minute rest between
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Michael Arko
December 3rd, 2020 at 6:39 pm
Commented on: 201203
16.0 16.2 15.7 16.3 15.7 15.9 17.0 15.9 15.9 15.6
Today I was on the HS football field. Last time, in my driveway in a steady rain, my best time was 16.3s and all the rest were 17+. God bless friction.
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Mike K
December 3rd, 2020 at 6:07 pm
Commented on: 201203
10 rounds
5-10-15-yard shuttle sprint
backyard up and down hill
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Eugenio Gonzalez
December 3rd, 2020 at 5:38 pm
Commented on: 201203
Didn't feel like going outside and neither did I feel like converting to yards so did what i could with the space I had:
10 rounds 5-10-10-5 meters which is actually harder because there's more turning and more distance
28-27-26-24-24-23-23-23-23-21
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Erik Dresner
December 4th, 2020 at 4:35 pm
A meter’s only a few inches/cm longer than a yard, so you’re good.
I don't remember if I posted this when we did the shuttle run back in August, but I wrote an article on my site about some "speed and agility" stuff that I think would be relevant here. The Speed-and-Agility Dead End (w/f safe).
WHAT ABOUT THE MOVEMENTS
Running - monostructural movement in short bursts
WHAT ABOUT THE FORMAT
An all-out effort doing something that is either 1) changing direction or 2) starting and stopping, making it difficult to find a rhythm (think back to the workout last Friday.)
TECHNIQUE SCALE
Go through at 80% speed and really break down the change-of-direction technique. It's a little difficult to explain on here, but basically if you were to walk through the course you'd find a lot of coaching points to think about with regards to change direction. Leaning is first, squatting is second, unweight is third. Walk through it a few times and you'll see.
CONSISTENCY SCALE
Extend to 15-30-45 yard shuttle
INTENSITY SCALE
10 rounds of:
Spint 40 meters
3 burpees (as high as you possibly can jump)
rest as needed
*you get your sprint, your change of direction (up and down) and start and stop
MY STUFF
Played around with 10 different versions of this thing. Didn't time anything but got a good dose for sure.
GENERAL FEAR LEVEL: 4
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John Keenan
December 3rd, 2020 at 2:13 am
Commented on: 201203
M/50/72/190
trying to avoid serious foot injury. Arch is really not liking running or rope jump (my favorite alternative)...and I don’t have a rower.
here’s my proposed mod:
10 RFT
5-KBS (full ROM)
1 strict pushups
10 KBS
1 strict pushup
15 KBS
1 strict pushups
will be done @ 0445 tomorrow
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Gavin Christensen
December 3rd, 2020 at 4:49 am
John, nice try, but the only way to replicate sprinting and change of direction is...by sprinting and changing direction.
Your proposed workout can be done in a doorway. You’ll get a good workout, but that’s a 100% different stimulus. If you want to mix yours up, do the first round as fast as possible. Time it. Then rest until you can give max effort again, and do another attempt. Try to match the time you got on your first attempt. Continue this for all 10 rounds. This may require 5 minutes rest between rounds.
(edited)
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John Keenan
December 3rd, 2020 at 11:25 am
So here’s what I actually did
7 rounds timed separately
3 RKBS
1 Burpee
3 RKBS
1 Burpee
6 RKBS
1 Burpee
6 RKBS
1 Burpee
9 RKBS
1 Burpee
9 RKBS
1: 1:40
2: 1:28
3: 1:32
4: 1:31
5: 1:35
6: 1:34
7: 1:33
r: 1:00 sets 1-5
r: 1:30 sets 6,7
full HR recovery (in zone 4/5 down to zone 1)
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John Keenan
December 3rd, 2020 at 11:39 am
Gavin: thanks for the rudder steer. It helped refine to what I did. I know that I SHOULD be trying to sprint and change direction but if the choice is to get a close approximation or spend the day popping Motrin, I’ll take the “doorway workout” that gets close over an “as Rx’d” that leaves me hobbling....live to fight another day and all that jazz.
if cardiovascular output can be proxy for power, then I think I made out just fine: 2 minutes at HR zone 5, 8 minutes in zone 4
Comments on 201203
64 Comments
CFWUx3
18s sprints
(maybe faster, timing was hard to be accurate)
16.6,16.4,16.7,16.3,16.4,16.7,17.1,16.8,16.5,16.3
15:16
15:01
15:36
16:01
15:52
15:33
15:56
15:40
15:53
15:21
15 seconds on every round
As rx’d.
18.29
17.01
17.19
16.91
17.06
16.90
16.85
16.59
17.60
17.25
Laced up the cleats and headed down to the middle school football field. I rested ~90seconds between each sprint. By that point, breathing was not normalized but I felt ready to hit it again. First sprint higher b/c I was wearing a sweatshirt and couldn’t find the button on the stopwatch. Felt a lower hamstring twinge in the middle of #9, so I had to take that one and #10 a little easier.
47m/5'10"/185
On cold mats with damp spots in the dark:
15.09 altra sprinters
15.13 CrossFit nano 2’s (lost balance)⬇️
14.56 (slightly off balance 1 turnaround)
14.72 (completely slipped!)
14.69 (slipped again, different spot)
14.56 (slight slip during travel)
14.66 (after estimated 1/2 second penalty)
14.78 (slip during travel)
14.6 altra sprinters
14.81 lost balance a little on a turn
Not the right setup for these today...
Fun coordination and agility practice nonetheless.
179/41/69”
14
15.31
15.06
15.20
15.81
15.43
15.93
15.48
15.84
15.68
1 min rest between rounds
15s per round done on a basketball court
16.2
15.8
15.2
14.8
14.7
14.1
13.9
13.8
14.0
13.8
Emom 2
18 17 16 16 17 15 15 16 16 15 sec
Did on the street on wet / slippery floor. 5m/10m/15m shuttle sprint - 21-20-20-20-20-19-20-20-20-19s
15s/16.63 (slip on the takeoff)/15.6/15.26 /15.16/14.96/15.19/14.9/14.92/14.46
17-17-17-17-16-17-17-17-17-17
every 2 min
F/24/5’5/140
CrossFit AFK
M/25/5'8"/160lb
CrossFit AFK
15s-15s-15s-15s-15s-15s-15s-15s-15s-15s (every 2-mintues)
201203
10 rounds, each for time:
5-10-15-yard shuttle sprint
Each sprint is 5 yards out and back, then 10 yards out and back, then 15 yards out and back (60 yards total).
Rest as needed between sprints.
Post all 10 times to comments.
Compare to 180425.
Goal:
14.5 average
Actual:
SPECIFIC WARM-UP
CrossFit Running warm-up
:17
:16
:16
:15
:16
:15
:15
:15
:15
:15
180425:
:17
:16
:15
:15
:15
:15
:15
:16
:15
:15
M/41/185/5'9”
2 Hand Touch at all markers. EMOM
:17
:17
:16
:17
:16
:16
:16
:16
:16
:16
Shuttle with one of my teammates
Tactical Response Team
14 19
13.92 13.4
12.56 12.78
12.19 11.6
11.9 11.86
11.7 11.66
12.36 11.48
11.65 11.45
11.56 11.4
11.15 11.3
10
15
20
:29
:27
:27
:26
:23
:23
:24
:23
:23
:22
15-15-15-14-15-15-15-15-15-14
1:15 rest between rounds
0:16
0:15
0:15
0:15
0:15
0:15
0:15
0:15
0:15
0:15
Any subs for cold weather areas?
An empty garage or room would work. If your garage gives you 5 yards to work with, go back and forth 6 times for the 60 yards total.
You could also do Tabata burpees for the stop-and-start nature. You won’t get the agility work in, but the intensity will do.
Rx
14.37
14.18
14.00
13.71
13.68
13.56
13.65
13.65
13.78
13.46
M/39/5’10”/195
17.10, 17.09, 16.95, 16.33, 16.41, 16.31, 16.10, 16.21, 15.8, 15.81
As Rx’d. Measured with laser, set up cones. Heart rate 175+ during sprints. Rested until it got below 90. Total workout took 54 minutes, so you can see how long the rest periods were.
Train fast, be fast.
1) 16.0 seconds
2) 14.9
3) 15.8
4) 15.4
5) 15.3
6) 15.8
7) 15.4
8) 16.1
9) 16.6
10) 15.6
17 seconds was the average. 2 hand touch @ the markers. 2 min rest between each effort.
M/53/5’9”/168
1- 17.10 6- 15.80
2- 16.72 7- 17.10
3- 16.61 8- 16.2
4- 16.17 9- 16.63
5- 17.00 10- 16.20
NOTES:
Three minutes rest in between. This is the first time I’ve ever done shuffle sprints. I need to work on the slowing down when changing direction part. Any tips?
Practice is the only way. CrossFit is terrible at preparing you for sprinting (of any type), change of direction, and separating upper body from lower body (think a wide receiver running down the field while turning to look for the pass).
The only way to get better at these items is to practice them. And these aren’t your typical trainings. You have to be fresh (rest!) and run at 90%+ in order to gain speed. “Sprinting”
when tired does nothing for you.
CrossFit gives an excellent base, but those items above are sport specific and as such require specific training (no different than a pitcher might do CrossFit but certainly doesn’t ignore hitting the mound and throwing the ball).
Got it Gavin - That is very helpful! Any resources you know of to help with this sort of training?
5 @ 17 seconds
5 @ 16 seconds
Short rests of 1min or less
Back yard runs
M/55/185/6’0”
For time:
Shuttle sprints
5/10/15 yds
finger touch floor at turnarounds
alternating R/L turnarounds
20/19.1/19.1/18.8/19.5/17.9/18.1/18/17.9/17.6
1 min rest between sets
Not easy when the basement’s only 16 yds long . . .
https://youtu.be/A066Ey6PjsY
THURSDAY
201203
Workout of the Day
10 rounds, each for time:
5-10-15-yard shuttle sprint
Descansar si es necesario despues de cada ronda
------------------------------------
Mi Tiempo:
R1- 00:16
R2- 00:18
R3- 00:16
R4- 00:16
R5- 00:17
R6- 00:16
R7- 00:17
R8- 00:19
R9- 00:17
R10- 00:16
Modified to:
10 rounds, each for time
5-10-35 meters shuttle sprint - 100 meters total each round
37'' | 39'' | 39''| 38'' | 38'' | 35'' | 37'' | 38'' | 37'' | 39''
3 km run before, 2 km after + 5 km in the morning.
201203
Finally my basketball drills ,suicides paid off on a wod 😆
Sprints
60 Yards (5,10,15) (2)
1 23.24
2 min rest
2 18.73
1min 30 secs rest
3 19.13
4 min rest
4 16.54
3min rest
5 15.17
2.5 min rest
6 15.39
3 min rest
7 16.08
2 min Rest
816.09
3 min rest
9 16.19
5 min rest
10 16.25
M39/6’0”/190
16.9-15.6-15.7-15.6-15.7-15.9-16.4-15.8-15.8
felt good to run without pain finally.
20-19-18-17-18-17-17-18-17-18
1 minute rest between
17.3 - 16.8 - 17.3 - 16.4 - 16.8 - 16.2 - 16.6 - 16.5 - 17.0 - 16.9
m/52/5'11"/200#
5x5 back squats
195-205-205-205-195#
10 shuttle sprints
slowest 24:83 (first), fastest 23:56 (ninth)
5x5 bench press
145-150-150-150-145#
Did my runs on an unlined football field. Looking at the posts, I hope I misjudged my distances, or I’m even slower than I thought!
8 second row sprint
12 second recovery row
repeat for 20 minutes
20/18.9/19.8/19.6/19.5/
19.2/19.8/19.1/20/19.9
1 minute rest between
16.0 16.2 15.7 16.3 15.7 15.9 17.0 15.9 15.9 15.6
Today I was on the HS football field. Last time, in my driveway in a steady rain, my best time was 16.3s and all the rest were 17+. God bless friction.
10 rounds
5-10-15-yard shuttle sprint
backyard up and down hill
Didn't feel like going outside and neither did I feel like converting to yards so did what i could with the space I had:
10 rounds 5-10-10-5 meters which is actually harder because there's more turning and more distance
28-27-26-24-24-23-23-23-23-21
A meter’s only a few inches/cm longer than a yard, so you’re good.
1-20.1.
rest 3:00
2-20.2
rest 3:00
3-21.1
rest 3:00
4-19.6
rest 3:00
5-19.4
rest 3:00
6-20.2
rest 3:00
7-19.6
rest 3:00
8-19.0
rest 3:00
9-19.1
rest 3:00
10-19.
10 rounds:
Row 100 meters
2 min rest
18.5
18.2
18.1
18.2
18.2
18.1
18.2
18.4
18.5
18.8
Rx
17.19
16.17
16.09
16.24
15.94
15.76
16.13
15.69
15.92
15.63
3x10yards:
16/16/16/15/15/15/15/14/14/14
남/49/86
14.9-14.03-14.67-14.63-15.29-14.48-15.35-14.69-14.82
Rest 90s between.
Round 1: 14''45
Round 2: 14''41
Round 3: 14''37
Round 4: 13''89
Round 5: 14''50
Round 6: 14''31
Round 7: 14''92
Round 8: 13''72
Round 9: 14''41
Round 10: 14''45
https://youtu.be/AodGcqRGDhg
New round every 4' (récup ~ 95%)
60 yard (54,8metres)=> 60 mètres (65,6 yard)Leg and Right alternated (Each round)
L : 16" R : 17"
L : 16" R : 16"
L : 16" R : 17"
L : 16" R : 17"
L : 16" R : 17"
19-18-17-17-17-17-17-17-17-18 seconds
44/1.78m/73kg
Compare to:
18
19
19
17
17
18
17
18
18
18seconds
Improved.
Champions Club Scaling Notes
RANT
I don't remember if I posted this when we did the shuttle run back in August, but I wrote an article on my site about some "speed and agility" stuff that I think would be relevant here. The Speed-and-Agility Dead End (w/f safe).
WHAT ABOUT THE MOVEMENTS
Running - monostructural movement in short bursts
WHAT ABOUT THE FORMAT
An all-out effort doing something that is either 1) changing direction or 2) starting and stopping, making it difficult to find a rhythm (think back to the workout last Friday.)
TECHNIQUE SCALE
Go through at 80% speed and really break down the change-of-direction technique. It's a little difficult to explain on here, but basically if you were to walk through the course you'd find a lot of coaching points to think about with regards to change direction. Leaning is first, squatting is second, unweight is third. Walk through it a few times and you'll see.
CONSISTENCY SCALE
Extend to 15-30-45 yard shuttle
INTENSITY SCALE
10 rounds of:
Spint 40 meters
3 burpees (as high as you possibly can jump)
rest as needed
*you get your sprint, your change of direction (up and down) and start and stop
MY STUFF
Played around with 10 different versions of this thing. Didn't time anything but got a good dose for sure.
GENERAL FEAR LEVEL: 4
M/50/72/190
trying to avoid serious foot injury. Arch is really not liking running or rope jump (my favorite alternative)...and I don’t have a rower.
here’s my proposed mod:
10 RFT
5-KBS (full ROM)
1 strict pushups
10 KBS
1 strict pushup
15 KBS
1 strict pushups
will be done @ 0445 tomorrow
John, nice try, but the only way to replicate sprinting and change of direction is...by sprinting and changing direction.
Your proposed workout can be done in a doorway. You’ll get a good workout, but that’s a 100% different stimulus. If you want to mix yours up, do the first round as fast as possible. Time it. Then rest until you can give max effort again, and do another attempt. Try to match the time you got on your first attempt. Continue this for all 10 rounds. This may require 5 minutes rest between rounds.
So here’s what I actually did
7 rounds timed separately
3 RKBS
1 Burpee
3 RKBS
1 Burpee
6 RKBS
1 Burpee
6 RKBS
1 Burpee
9 RKBS
1 Burpee
9 RKBS
1: 1:40
2: 1:28
3: 1:32
4: 1:31
5: 1:35
6: 1:34
7: 1:33
r: 1:00 sets 1-5
r: 1:30 sets 6,7
full HR recovery (in zone 4/5 down to zone 1)
Gavin: thanks for the rudder steer. It helped refine to what I did. I know that I SHOULD be trying to sprint and change direction but if the choice is to get a close approximation or spend the day popping Motrin, I’ll take the “doorway workout” that gets close over an “as Rx’d” that leaves me hobbling....live to fight another day and all that jazz.
if cardiovascular output can be proxy for power, then I think I made out just fine: 2 minutes at HR zone 5, 8 minutes in zone 4
tried rounds of:
5x burpee (no push up, plank then up and clap)
10x jumping jacks
60x steps of running on the spot
gets the heart going