Workout of the Day
In teams of three, perform three rounds each for time of:
Row 800 Meters
Run 400 Meters
20 Toes to Bar
Teammates roll through this in congo-line fashion, jumping onto the Concept 2 erg as soon as the teammate in front of them is off and has begun the 400 meter run.
19:04 (1200m bike/400m run/20 TTB)
Timed all 3 rounds: 5:40, 5:45, 5:50. 17:15 total (with 3min row subbed for 800m row because my erg is broken).
Solo RX 22:42
Had to modify today because my quads are still brutally sore.
Did
5min AD (moderate pace)
20 t2b
5 min AD
20 t2b
5min AD
20 t2b
5 min AD
Hoping to finally walk right by tomorrow or Thursday.
Quads!
19:51 Rx but alone
Toes to bars are brutal, my legs are ridiculously long and heavy!
great time Andrew! For long and heavy legs you moved them pretty fast!!!
I’d say so!
26:09 RX
Followed by core workout
Keeping the core tight was a challenge after those Toes 2 Bar!
Good to see you, Vic!
https://www.crossfitinvictus.com/wod/march-25-2015-performance/
A) 195, 225, 255, 270, 285, 305(f), 305(f)…first part felt great the 101% not so much.
B) 1:22 (missed at DU 33) + 1:19 (UB) + 1:19 (UB) + 1:18 (UB) + 1:22 (missed at DU 49..ugh) = 6:40
Great job! Looks like the double-unders got better!
33:13 Team of 3! Great cardio today, just what the body needs.
Awww yeah!
woke up at almost 100% today – back to measuring foods (ate clean while sick but didn’t measure macros)
A. 100 unbroken Russian KBswings at 25# (something fun to do)
B. 22:00 RX (solo) – thought i would do better but lungs still feeling the sickness while running
Hopefully will get back to running intervals this week if lungs can handle it.
What do you recommend for running intervals, or what do you do? I’m looking to get into this as some extra work!
I’m training specifically for a PFT, so i do a lot of 200, 400, and 800’s running at “goal pace”. It has definitely helped my overall conditioning. I now need to incorporate sprints (which is hard to do on poorly paved roads in chile).
If you want my specific plan…page 9 http://site.stewsmithptclub.com/6weekrunningplan.pdf
I’m starting the program over soon but with a faster “goal pace” than before. if you are keen?
Looks great thanks!!
@disqus_Q5UeyBR1eE:disqus what’s your running goal?
Just looking to speed up my 200/400/800m runs and still have plenty left in the tank. Want to ‘build the engine’! I plan on doing some more of these runs as well as 30mins, 1 min run 1 min rest.
Glad you’re feeling better!
23:37 solo. Did the 400 meter run on the CURVE.
Is the Curve brutal???
Sounds like it.
The curve takes getting use too for sure. I call it the hamster wheel from hell. Once you master running on a curve, everyday running becomes effortless.
32:00, did as two person team with my wife who is new to crossfit
I crossfit with my wife in our garage gym and love it! We get to spend some quality time together, sometimes in the real suck! LOL
Lol yeah it is mostly painful times but it is good for us both, we also crossfit in our garage
You guys are awesome!
24:21 solo. That last row was painful!
Way to push to the end! Solid time!
Have been doing a bunch of extra running and owed a 15.5, so subbed that and posted on Fri’s WOD. Wasn’t pretty but it’s done.
#overanddone
35:19 RX with my friends Josh and Travis. One of my teammates had to scale to K2E. As for me, TTB 20, 12/8, 14/6. I went first and finished the first round in 5:28. I was done with my final round at 25:47.
Great job, team!
18:50 Solo Rx.
Nice work Josh! That is flying through!
Thanks, I’m just glad I had a rower. Helped cut down on the time quite a bit, haha.
No partner, no rower
3 rounds
1200m run
20 T2B
Time: 21:01
I was shooting for 24 minutes or less so I was happy about that. I was able to do the 20 T2B in sets of 5’s, and I was really happy about that!
3X1200? You’re a brave man!
I would chalk that one up to no common sense. That is the longest I have ran in a very long time. 6 month+ so it was good. Reinforces that I don’t like to run! 😉
What do you recommend if flying solo for this WOD?
I think if you have a rower just do it straight through. I don’t have a rower to I did 1200m run, 20 T2B… it wasn’t that bad. Really wish I had a rower.
36:18. Worked with Brian B. And Mark S. Modified t2b with knees to elbows. I am getting better at these but not there yet to get my toes all the way to the bar. Great cardio workout!
Keep working the kip – that’s the most important – on those k2e and once you feel good with that, start adding a baby toe flick. You’ll get them soon!
I worked with Brian S today – first time I ever I could T2B at Rx – so they were a little slower than I would like. I will look to start adding the kip into these
Worked with Anthony – We kept with the congo line and didn’t continue until both were done their current exercise – 29:34 Rx – good cardio day here!
Great job, Guys!
Lots of subbing going on. Workout done solo.
2:00 Spin bike
100X Jump rope
10 Toes to Bar
No rest.
12:35