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Sunday

210328

Workout of the Day

4 rounds for time of:

Run 400 m
50 walking lunges

Post time to comments.
Compare to 191110.

Scaling:
Reduce the volume to complete this workout in 16 minutes or less.

Intermediate Option:
4 rounds for time of:
Run 400 m
40 walking lunges

Beginner Option:
4 rounds for time of:
Run 200 m
25 walking lunges

Eduardo, of CrossFit Saúde, performs Equipment Free 21.3, in São Paulo, Brazil.

Workout Tips for 210328

Meagan Burns offers tips for today's WOD.

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Comments on 210328

90 Comments

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Doug Brubacher

June 9th, 2023 at 2:17 am

Commented on: 210328

CFWUx2
19:36
Lunges in backyard

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Christopher Parker

October 16th, 2022 at 3:12 pm

Commented on: 210328

15:22 RX

M/39/5’9”/195#

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Clint Michael

June 12th, 2021 at 8:04 pm

Commented on: 210328

16:58

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Márcio Jales Costa

June 9th, 2021 at 3:31 pm

Commented on: 210328

Intermediate option
13:29

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Manchild Manchild

May 8th, 2021 at 5:24 pm

Commented on: 210328

18:17

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Brian W

April 28th, 2021 at 9:12 pm

Commented on: 210328

11:50 
Rx

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Jeff Chalfant

April 18th, 2021 at 10:22 pm

Commented on: 210328

13:36 pr at track. 14:16 last time.  No asthma  today but my excuse today is that I got my first Moderna shot yesterday and decided to drink 4 beers on top of that I’m running on two nights of really poor sleep. 

42/69”/177

(edited)

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marciea allen

April 8th, 2021 at 3:49 pm

Commented on: 210328

F/39/5’7/154#
13:42 RX

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Ralph Keeley

April 8th, 2021 at 4:46 am

Commented on: 210328

M/35/6’/175#

12:16 Rx

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Morgan Greene

April 5th, 2021 at 12:21 pm

Commented on: 210328

14:04

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Matthew Letarte

April 3rd, 2021 at 6:06 pm

Commented on: 210328

Made this one up today, had access to a rower and did the sprints yesterday so modified to:
2:00 row
50 lunges
15:49 (3:41/3:55/4:08/4:05)
Compare to was 11:43 (RX). Display on the rower didn't work hence the 2 min row.
Last time was 6:20 running, 5:23 lunges. This time was 8:00 rowing, ~1:00 transition (on and off rower, 15s/round), 6:49 lunges. Not a perfect comparison but interesting to see.

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Jeffrey Howard

April 1st, 2021 at 8:41 pm

Commented on: 210328

M/25/5'8"/155lb
CrossFit AFK

13:08 - Rx (road)

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Sandeep Gadde

April 1st, 2021 at 10:57 am

Commented on: 210328

15:35

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Diego Rivear

March 31st, 2021 at 10:49 pm

Commented on: 210328

26 y/o
160lbs
For time; 8:50
50 DU
50 Walking lunges

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James Gentile

March 31st, 2021 at 2:33 pm

Commented on: 210328

9:41 rxd which makes me think I did something wrong cause I'm never on the fastest end of these wods!

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Jason Catarino

March 31st, 2021 at 12:32 pm

Commented on: 210328

12:53 RX. No warmup

39M 5’9 175

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Antoine Vial

March 31st, 2021 at 5:53 am

Commented on: 210328

11'06''

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Karina Findlay

March 30th, 2021 at 7:33 pm

Commented on: 210328

Rx 15:36

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Az Native

March 30th, 2021 at 5:35 pm

Commented on: 210328

17:03, little sleep...

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Aaron Brumit

March 30th, 2021 at 4:37 pm

Commented on: 210328

15:19 rx

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Henrique Nassif

March 30th, 2021 at 1:32 pm

Commented on: 210328

14'49"

Row 500M (no run)

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Giuseppe Petrillo

March 30th, 2021 at 9:43 am

Commented on: 210328

14:32 rx’d

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Gavin Christensen

March 30th, 2021 at 2:46 am

Commented on: 210328

17:11 as Rx’d. Improving fitness is the goal.

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Chin-Sheng Chou

March 30th, 2021 at 2:35 am

Commented on: 210328

RX, 16:04

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Derek Eason

March 29th, 2021 at 8:23 pm

Commented on: 210328

Rx’d   11:00

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Hector Javier Cobo Hernandez

March 29th, 2021 at 8:01 pm

Commented on: 210328

16:00:03 It was fast and hard but feels the legs great.

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Chris Meldrum

March 29th, 2021 at 3:34 pm

Commented on: 210328

As rx’d, 12:38. 

Nowhere to hide – lunges hurt but you can always grind them out.  Runs were not particularly fast, but kept them all under 2 min.  Splits were ~ 3:00, 3:15, 3:15, 3:00.

48m/5'10"/185

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Erik Dresner

March 29th, 2021 at 3:33 pm

Commented on: 210328

12:58.

runs were between 1:30 and 1:35

32 seconds slower than last time. Nuts.

(edited)

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Dan Morris

March 29th, 2021 at 2:39 pm

Commented on: 210328

14 minutes 

42 / 6’0 / 195

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Myles Lance

March 29th, 2021 at 2:32 pm

Commented on: 210328

12:39

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Sam Meixell

March 29th, 2021 at 11:35 am

Commented on: 210328

4 rounds in 20:25 of:
Run 400 m
50 lunges

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Brett Eckles

March 29th, 2021 at 9:56 am

Commented on: 210328

13:52 Rx

M/28/6’1”/200lbs

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Kerry Hosken

March 29th, 2021 at 3:46 am

Commented on: 210328

13:01, added 25 burpees and v-ups per round.

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Brian Louchis

March 29th, 2021 at 3:26 am

Commented on: 210328

11:49 Rx

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Troy Bruun

March 29th, 2021 at 1:37 am

Commented on: 210328

12:48Rx

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Jade Teasdale

March 29th, 2021 at 1:34 am

Commented on: 210328

Anyone else enjoy that intense burn 🔥coming off the last lunges into the run? Felt awful, but kinda cool to feel the legs 🦵🏽 shake it off as you ran.

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Jade Teasdale

March 29th, 2021 at 1:30 am

Commented on: 210328

night time! headlamp on the runs, not sure of the distances so just ran for 2 min. then, did the WL. 16:41

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Coastie Nick

March 28th, 2021 at 11:24 pm

Commented on: 210328

Rx’d 13:45

191110: 14:50

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Joomin Park

March 28th, 2021 at 11:18 pm

Commented on: 210328

21:18

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Stacey Thompkins

March 28th, 2021 at 9:28 pm

Commented on: 210328

M/46/6'2"/185#

TM runs 2% incline the rest as rx'd 13:31...same set up as compare to in 13:22

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Danny Bostwick

March 28th, 2021 at 9:03 pm

Commented on: 210328

My knees don’t always love lunges, so I did 4rft 400m run, 25 hip extensions. 14:20.

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Byron Hills

March 28th, 2021 at 8:48 pm

Commented on: 210328

Intermediate Option.
14:25

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Antonio Alves

March 28th, 2021 at 8:45 pm

Commented on: 210328

4 rounds for time of:
Run 400 m
50 walking lunges
SCORE: 14'17''
--
After all the squatting on Friday and a "rest day"  with quite a bit  of running yesterday, legs weren't looking forward to 200 lunges... but they happened anyway. Running was the easy part.  Felt great to run hard again, but had to break last 2 sets of lunges.  
Total session time was 30', with running warm-up and cool down. 
5 km easy run in the morning. 
Keep these running WODs coming 👍🏃‍♂️

(edited)

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Grant Shymske

March 28th, 2021 at 8:43 pm

Commented on: 210328

11:34 Rx, still very sore from 21.3-4!

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Chanelle Santana

March 28th, 2021 at 8:42 pm

Commented on: 210328

20:45 
step back lunges and slow run (5month post op from ACL replacement surgery)

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Danny Bostwick

March 28th, 2021 at 9:04 pm

I rehabbed a torn LCL by following main site and scaling super heavily. No PT ever and my knee healed 100%. Best rehab program there is when applied correctly. Good luck!

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Todd Baker

March 28th, 2021 at 8:41 pm

Commented on: 210328

17:49, Rx.  I have chicken legs :)

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Linda Martinson

March 28th, 2021 at 8:39 pm

Commented on: 210328

21:36 scaled step back lunges. First CrossFit workout! ugh!

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Christian Simpson

March 28th, 2021 at 8:32 pm

Commented on: 210328

Today: 14:40
11/10/2019: 15:29

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Charlie Pokorny

March 28th, 2021 at 8:12 pm

Commented on: 210328

Sub 30 cal airdyne for the runs
15:29
m/52/5'11"/200#

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Sam K

March 28th, 2021 at 8:01 pm

Commented on: 210328

15:00
On wet pavement with wife

M30s/225lb

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Michael Arko

March 28th, 2021 at 6:34 pm

Commented on: 210328

13:36

Last time 13:10
key: last time sunny and dry, lunges in grass; today, raining and muddy, lunges on pavement. (I didn’t want to crack my knees on the blacktop. That probably was the difference.)

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Mike Munsee

March 28th, 2021 at 6:17 pm

Commented on: 210328

M 50/190/6’
16:57.

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Joe Conradi

March 28th, 2021 at 6:09 pm

Commented on: 210328

RX: 12:10

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Shaun Stapleton

March 28th, 2021 at 6:03 pm

Commented on: 210328

Sub’d 30 Cal.echo bike for run

14:14 today 

14:59 last time 

36/195/5’9/M

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Jeffery Powell

March 28th, 2021 at 5:56 pm

Commented on: 210328

Beginner on a treadmill. 11:35.72

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Nora Kluge

March 28th, 2021 at 5:46 pm

Commented on: 210328

Outdoor Rx
400 m, more or less
50 walking lunges
16:22

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Nicole Deaver

March 28th, 2021 at 5:43 pm

Commented on: 210328

15:12 Rx

Compare to: 15:48 Rx

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Steve Day

March 28th, 2021 at 5:41 pm

Commented on: 210328

11:55
Kept 1:30 pace the entire time for each 400m run and 50 walking lunges.

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Erica McLean

March 28th, 2021 at 5:23 pm

Commented on: 210328

Subbed to 24 cal air bike
14 lunges at 16 min time cap
completed at 17:10

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Charles Meyers

March 28th, 2021 at 5:02 pm

Commented on: 210328

Scaled 16:25
25 walking lunges
250 meters Assault Air Runner

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Jack Ray

March 28th, 2021 at 4:55 pm

Commented on: 210328

12:36

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Triston Sorenson

March 28th, 2021 at 4:40 pm

Commented on: 210328

14:14 RX cold windy morning, but talk about a quad pump

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Antoine Pazery

March 28th, 2021 at 4:32 pm

Commented on: 210328

12'58 Rx Sunny Training

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Johannes Kluge

March 28th, 2021 at 4:07 pm

Commented on: 210328

13:04 Rx

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Hugh Babineau

March 28th, 2021 at 3:38 pm

Commented on: 210328

14:53 Rx

M 53/68”/157 lbs

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Hank McKibban

March 28th, 2021 at 2:57 pm

Commented on: 210328

14:34 rx
191124 — 14:29 rx

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Daniel Robinson

March 28th, 2021 at 2:46 pm

Commented on: 210328

Rx - 15:45

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Fabien Deneuville

March 28th, 2021 at 2:20 pm

Commented on: 210328

15’18 Rx glad to be in time cap !

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Mike K

March 28th, 2021 at 2:06 pm

Commented on: 210328

Assault bike 
lunges 
10:56

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Clay Jones

March 28th, 2021 at 1:54 pm

Commented on: 210328

14:05 with 25 lunge scaling (in lieu of 50)

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Randy Crooker

March 28th, 2021 at 1:45 pm

Commented on: 210328

Rx 14:39

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QiHui Xing

March 28th, 2021 at 1:37 pm

Commented on: 210328

RX：11'32''.
https://youtu.be/mlaQQkyD_zg

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Antonio Alves

March 28th, 2021 at 10:32 pm

wonderful video 👍 the kid trying to imitate your lunges 🤣...

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Lincoln Kerger

March 28th, 2021 at 1:28 pm

Commented on: 210328

Rx'd 11:59

Like someone said in the comments on 191110 - holy quads!

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Christopher Voght

March 28th, 2021 at 1:28 pm

Commented on: 210328

14:45 Rx
14:58 on 191110

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Mike Andridge

March 28th, 2021 at 12:33 pm

Commented on: 210328

Subbed
4 rnds
500m row
50 lunges
20:23
m/51/175
compare to
rx
16:36
m/49/175

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Alex Pettingell

March 28th, 2021 at 12:23 pm

Commented on: 210328

13:47

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John Clarke

March 28th, 2021 at 12:10 pm

Commented on: 210328

12:36

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Bruna Passanezi

March 28th, 2021 at 11:19 am

Commented on: 210328

13:39

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Tatiana Arteaga

March 28th, 2021 at 9:58 am

Commented on: 210328

18:37

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Eugenio Gonzalez

March 28th, 2021 at 9:56 am

Commented on: 210328

Did 17:21 was aiming for 16 so I'm not completely happy but not angry at the time either

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Cassandre Vigouroux

March 28th, 2021 at 5:28 am

Commented on: 210328

Pregnancy Scaling 

4 Rounds
800m Row or 200m Walk with MB
30 Lunges (hold something to keep balance if needed)
Rest 1:30 between rounds

(edited)

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Chris Sinagoga

March 28th, 2021 at 2:56 am

Commented on: 210328

Champions Club Scaling Notes

RANT
I thought that Oral Roberts shot was going to fall!

WHAT ABOUT THE MOVEMENTS
Run themes - monostructural movement at the far end of a sprint, stamina factor, unilateral loading, using gravity (falling), elasticity
Lunge - squatting, unilateral loading, also major stamina factor

MAIN DECISION
Emphasize the run, emphasize the lunges, or emphasize overall time?

TECHNIQUE SCALE
As is

CONSISTENCY SCALE
2 rounds of 800m run and 100 lunges. Or 1 round, 200 lunges then 1 mile run

INTENSITY SCALE
In addition to overall time, keep track of your fastest and slowest 400-m time.

INJURY SCALE
Lower-body - Sub an unbroken but far farmers walk for the run, sub maybe regular squats or one-arm ring rows for lunges.

MY STUFF
9:55 as rx'd. Much more pleased with the effort on this one.

GENERAL FEAR LEVEL: 6

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JuanMa Haayen

March 28th, 2021 at 4:55 am

Any warming up recommendation?

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Lincoln Kerger

March 28th, 2021 at 1:31 pm

Damn Chris, you should be pleased! That's awesome!

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Chris Sinagoga

March 28th, 2021 at 6:34 pm

For warmups, I think it's good to think of the actual warming up as a byproduct... technique practice being the main purpose. Spending 10 minutes practicing handstands, pull-ups, squats, ring holds, and hollow rocks really makes moves the needle - so to speak - for you on those skills. It also gets you warm. Mindlessly rowing or running for 10 minutes won't have the same effect.

Thanks Lincoln. That one is kind of up my alley. Nice work on your sub-12 also! Should be noted I did stationary lunges instead of walking.

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Antonio Alves

March 28th, 2021 at 10:35 pm

I'm partial to running as warm-up, but this actually makes a lot of sense. thanks 👍

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Chris Sinagoga

March 29th, 2021 at 2:04 am

Thanks Antonio. I wish it was my idea! Here's the original article from Coach.
http://library.crossfit.com/free/pdf/08_03_Better_warmup.pdf
(w/f safe)

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Antonio Alves

March 29th, 2021 at 5:07 pm

👍 thanks so much for sharing, Chris. Makes a really good case! 
Will definitely look into it despite my running bias 👍

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