3 rounds for time of:
Row 500 meters
Run 400 meters
30 GHD sit-ups
Post time to comments.
Scaling:
Beginning athletes can use warm-up time to allow for controlled exposure to the GHD, while choosing abmat sit-ups for the workout portion. Push hard on the monostructural work, aiming to complete a round in 6 minutes or less.
Intermediate Option:
3 rounds for time of:
Row 500 meters
Run 400 meters
20 GHD sit-ups
Beginner Option:
3 rounds for time of:
Row 250 meters
Run 200 meters
20 sit-ups
Comments on 210823
68 Comments
What is the technique when rowing for calories versus meters?
18:40 RX
M/42/5’9”/195#
Any idea how to do this at home?
Yes
Yes slowly
CFWUx2
21:38
17:03 Rx
20
October 10th, 2021
wu: bike, scales and planks, pvc
skill: running and running drills
wod: 3 rnds*
500 m row
40 ab mat sit ups (no ghd)
30 cal echo bike
18:46
post: row, stretch
* In order to reduce the stress on my ankle, I modified the running with an amount of echo bike calories, that could be executed in less than 2:30 minutes. Since there is no ghd, I increased the volume of ab mat sit ups to make it more challenging.
Subbed to ski erg for the running as still building volume after broken foot.
GHD Volume too high and not practical in commercial gym where GHD too far from functional fitness section.
3 Rounds of:
500m Row
400m Ski Erg
30 Ab Mat Sit Ups
17:24
17:44 as rx’d. Broke ghd sit-ups into 2 sets each round. Damper: 8, pace: 1:59
182/42/176cm
subbed SDHP and abmat SU: 15:01
20:52 rx
Rx
18:56
M/35/6'/175#
19:45 Rx
Deo gratias
17:22 Air Runner - 20 GHD’s
M40 69” 167#
17:32 RX
F/39/5’7/155
17:32 RX
F/39/5’7/155
Scaled the GHD to mummy sit ups same rep scheme got 17:19
19:33
500m Row
400m Run
15 GHD/15 Abmat
Rx row, Sc 1200 echo bike, ⚓ SU...16:25
(5:32/5:39/5:25)
17:25 Rx
M/28/6’1”/200lbs
Subbed Ro 2:40 min in my cheap rower bc no m count
400m
30 ghd situps
21:45 min
Modified
6 rounds of
250m row
200m run
15 t2b
19'54''
modified - 3 rds of 1000m Row, 30 Ab-Mat situps = 18:07
M/25/5'8"/155lb
CrossFit AFK
18:41 - Rx
3 rds for time: 19:53
50 sdhp at #45
400 m run
30 inclined sit ups
then
5 rds back squat
#135 (8x)
Subbed inflatable ball GHDs:
20:20
42 / 6’0 / 190
Ab Mat Sit Ups
16:50
16:14
scaled GHD sit up to parrallel
RX, 23:24
17:55
On shift outside 1000hrs 91 degrees
Total time 35:50
Avg HR 131bpm 277 cal
3 sets
400 jog/run
500 meter row
25 sit up (old school still have lower back pain with GHD AND ABMAT)
Rx : 20’21
mistake (run 643 mètres) https://youtu.be/0h0DVn0bbh8
Completed 8/24 in the a.m. No rower or GHD, so followed some of Steve Thunander's suggestions. Thanks for posting those!
3 rounds for time
x15 burpees + x20 SDHP w/ 45lb BB
x450m-ish run (outdoor loop)
x30 anchored sit-up's w/ 25lb plate
15:24
First WOD in a while where I felt like I was pushing myself to go faster instead of succumbing and checking the box.
M/48/67”/180
No GHD so I did straight legged sit-ups with an Abmat and held a 10# med ball on my chest.
27:12
Hot and humid. Last 400 m run I walked a bit.
Rx’d: 18:46
Modified:
--
3 rounds for time of:
50 DB SDLHP w/ 2x 9,5 kg DB
Run 400 meters
30 GHD sit-ups from bench
SCORE: 18'52''
--
Great WOD 👍
Started out a little sore and sluggish from yesterday's lunges, but after first set of SDLHP I was already feeling better.
4 km easy recovery run in the morning.
At the park!
4 Rounds for time:
400m Run
20 Sit ups
12:15
50 SDHPs @ 45lbs
400m run
30 GHDs
IDK - timer battery died late in rd.1 but I kept going. Maybe 21-22 mins? Not very good at any rate.
As rx’d, 17:47.
Just a ‘check the box’ kind of day. Sore and rather unmotivated, took the runs at a comfortable pace – I had more pep for them in rounds 2 and 3. This looks a lot like “Blue”, but the 30 GHDs are way easier (if not much faster) than 21 burpees. Unbroken GHDs.
48m/5'10"/180
3 rounds in 19:10 of:
Row 500 meters
Run 400 meters
30 Ab-mat sit-ups
Row and run (on treadmill) Rx
1st round GHD Rx, last 2 rds 40 butterfly situps each (someone slid into the rack while I was in transition)
20:05
3 Rds
2 mins bike
400m run
30 incline sit-ups w/ 10# ball
18:16
Cool to see a new face give the .com brief, nice job Marlow!
17:47, scaled to 1000m row and 30 sit ups
Intermediate
3rds: 14:14
500m Row (1:49.9/1:50.4/1:48.4)
400m Run
20 GHD Sit-ups
Ugh...
125 pull-ups yesterday
120 GHDs two days ago
Then this....
Rx
15:56
M/30s/225lbs
21-15-9-6-3 reps for time of:
Strict handstand push-ups
DB’sFront squats, 22.5kg
Burpees
-10:51
이렇게 해도 리치는 못이기네요 ㅎㅎㅎ
19:27
Scaled:
500m row to 50 2x20#DBs SDHP
GHD to incline sit-ups
12:27
15:20
2:00 bike, 400m run, 20 GHD
19:03 Rx'd
About to travel for a few weeks - I'll do what I can on the road.
m/53/5'11"/200#
16:32 Rx
19:35, subbed 0.3 mile Elliptical at 12 for run. 25-20-20 on ghd
28:08
Lost at least 2 min in each row to run, and GHD to row movement. The new digs not conducive to quick row or lift to outdoor work.
RX：17'49''.
https://youtu.be/rVLi1TDsUxA
20:09 Did GHD to parallel and subbed 1200m Echo for run
ghd to parallel
else as rx
21:58
m/51/175
M/46/6'2"/180#
Rx'd
17:35
Steve Thunander’s no rower scale:
15 burpees
20 SDHP 45lb barbell
400m run
45 ab mat butterfly sit-ups
16:44
Intermediate Option:
3 rounds for time of: 24:30
Row 500 meters
Run 400 meters
20 GHD sit-ups
Scaled:
20 MB abmat sit-ups (20-lb. MB)
18:56
hat mega Spaß gemacht, mega cool Crew beim RCFN!
Take a look here for a great explanation on the purpose of running drills and strengthening and flexibility exercises:
https://youtu.be/kYJbiZxaw2U
Check out this short video playlist of Pose Method Running Drills and Strength and Flexibility Exercises I recorded back in 2018:
https://youtube.com/playlist?list=PLnloz39j5gzlZDWOriiWW0cajMy5SMTF2
Use those drills and exercises with your clients/athletes and classes to help them develop better perception of Pose, Fall, and Pull, especially in the General and/or Specific Warm-up portions of training sessions.
Always send them out on a short (20-30 meters) run to apply the intended focus of the drill or exercise they are working on, in the actual run.
See how far you can ramp up Intensity (speed and/or distance) with running, until Technique degrades. Find out where that is, and drill, drill, and drill, until ramping up the intensity again, to see if you can maintain and execute Technique better.
The goal is to make running (more) effortless and improve performance, and at the same time reduce pain and injury, by teaching, learning, practicing, and training running technique!
Have fun!
Albert Lu CCFT/CF-L3, CRTS
Globo scale: if you do not have a rower, sub 15 burpees and 20 sumo deadlift high pulls (35/45lb bb, 2x15/20lb dbs, or a single 35/53lb kb). If you have no running space sub 100 double unders (scale to single unders or 50 tuck jumps). For GHD situps sub roman chair situps, weighted abmat situps, incline situps, or 45 abmat situps per round. If using a treadmill use a slight incline.
Equipmentless sub: 3rft 30 burpees run 400m 45 situps. Scale as needed.
Shoutout to Lynn Pitts. I remember you from the Crossfit boards back in 2009-11!
Haha she was here when I started in 2006. A beast for whom the Lynne wod is named…
Champions Club Scaling Notes
RANT
Nothing to rant about
WORKOUT THEMES
A humbling demonstration of how much "core" is involved in running and rowing. In the GHD sit-up you have themes like changing orientation, core-to-extremity, pulling from the hips, and midline stability.
MAIN DECISION
Scale the GHD sit-ups based on the general movement pattern (changing orientation) or local movement pattern (pulling from the hips)?
TECHNIQUE SCALE
As is, keep the reps on GHD sit-ups but cut them to like 1/4 or 1/2 (at the most) ROM. If you don't have a GHD then do Kb swings
CONSISTENCY SCALE
1 round
Row 1500m
Run 1200m
90 knees to elbows
INTENSITY SCALE
Pick either the row or run to sprint, then treat the rest like practice
INJURY SCALE
Upper-body - 4 rounds of: Run 400 meters, 20 GHD sit-ups
Lower-body - 4 rounds of: Row 500 meters, 1-min L-sit
MY STUFF
Did 2 rounds of this in 9-something (subbed sdhp for row) then tested out some of Conamora's birthday workout
GENERAL FEAR LEVEL: 7
Great drills, so efficient to use in class!!