221130

Wednesday

221130

Workout of the Day

Bike 10,000 meters

Post time to comments.
Compare to 180621.

Scaling:
Experienced athletes should try for a PR in this benchmark distance bike. Newer athletes can reduce the distance. If you don’t have a bike or stationary bike, choose a different monostructural exercise and pick a distance that should take around 20 minutes to complete.

Beginner Option:
Bike 5,000 meters

Workout Demo

Watch

Remembering Monique: CrossFit Richards Bay Pays Tribute

Published on November 29, 2022

Comments on WOD 221130

60 Comments

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Clint Michael

June 4th, 2023 at 7:03 pm

Commented on: 221130

34:12
Rode around town.

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John Nehra

May 16th, 2023 at 1:55 pm

Commented on: 221130

16:56 using the ECHO bike
Kept the RPMs around 59 for most of the ride and then pushed the last 1000m to sneak in under 17 minutes.

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Christopher Parker

February 23rd, 2023 at 12:20 pm

Commented on: 221130

16:12 RX
Assault Bike

M/39/5’9”/195#

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Gregory Orsi

February 14th, 2023 at 6:43 am

Commented on: 221130

20min19
Bike erg concept 2

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Jeffrey Howard

January 2nd, 2023 at 12:21 am

Commented on: 221130

M/27/5'8"/170lb
CrossFit AFK

16:05 - Rx (Echo Bike. Close to 60 RPM. Legs were slow and heavy.)

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Antonio Alves

December 21st, 2022 at 9:29 pm

Commented on: 221130

Modified
--
Untimed 10Km bike ride.
--
Peace.

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Ralph Keeley

December 10th, 2022 at 1:53 am

Commented on: 221130

M/36/6'/180#

23:00 on road bike

Deo gratias

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Dusty Russell

December 9th, 2022 at 10:14 pm

Commented on: 221130

20:21 Rx’d

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John Levri

December 4th, 2022 at 4:30 pm

Commented on: 221130

6.22 miles/10k meters
rogue echo bike
16:16

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Brian Coon

December 4th, 2022 at 1:38 am

Commented on: 221130

16:45
Assault Bike
M/53/175/5'11"

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Brett Eckles

December 3rd, 2022 at 1:21 pm

Commented on: 221130

6.2 miles on the Assault Bike

16:40 Rx

M/29/6’1”/200lbs

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Gordy Rains

December 2nd, 2022 at 11:18 pm

Commented on: 221130

M/30/215
24:12

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Luke Pickerd

December 2nd, 2022 at 9:53 pm

Commented on: 221130

C2 bike 17:55

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Amedeo Alessio Cerea

December 2nd, 2022 at 3:17 pm

Commented on: 221130

Rx
19:23

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Scotty McCartney

December 2nd, 2022 at 1:27 pm

Commented on: 221130

M/51/196#/5’11”

C2 bike. 80-82rpm. Resistance 4-5.5. Last 1k @6+ 

been doing a ton of zone 2 on bike so fun to TT!

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Park Hyunwook

December 2nd, 2022 at 6:01 am

Commented on: 221130

M/50/88

Rx'd

18:10

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Giuseppe Petrillo

December 2nd, 2022 at 3:03 am

Commented on: 221130

Assault bike 17:42

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Chris Galloway

December 1st, 2022 at 1:54 pm

Commented on: 221130

StairMaster HIIT bike
10k = 23:24

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Ki deok Park

December 1st, 2022 at 12:44 am

Commented on: 221130

27:30

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Lincoln Kerger

December 1st, 2022 at 12:15 am

Commented on: 221130

Rx on a Cannondale Synapse
23:18

+ 3.492 (2.17 mile) km return trip.  Could've been a little faster if I didn't have to dodge a little rush hour traffic in the beginning and a few less turns.  A little wet and breezy but in all a good evening for a ride.

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Christopher Gebhart

November 30th, 2022 at 11:02 pm

Commented on: 221130

29:45 mountain bike

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Troy Bruun

November 30th, 2022 at 9:49 pm

Commented on: 221130

10k 

17:20 ECHO BIKE

(edited)

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Shane Azizi

November 30th, 2022 at 9:37 pm

Commented on: 221130

20:46 Rx

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Teresia Skjöldebrand

November 30th, 2022 at 9:10 pm

Commented on: 221130

RX, BikeErg 21:49

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Lee Robinson

November 30th, 2022 at 8:30 pm

Commented on: 221130

17.42

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Bella Cittadino

November 30th, 2022 at 7:48 pm

Commented on: 221130

10k meters on the assault bike- 18:44 RX

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Gustavo Altoe

November 30th, 2022 at 7:47 pm

Commented on: 221130

yeahh… 15:04 min 

235 cal.

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Dan Damaska

November 30th, 2022 at 7:37 pm

Commented on: 221130

Ran a 10k - 47:22

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Christian Simpson

November 30th, 2022 at 7:17 pm

Commented on: 221130

Sub echo bike 6.2mi....17:15

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Luis Oliveira

November 30th, 2022 at 7:03 pm

Commented on: 221130

On a stationary traditional gym bike
25:56

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Nate Gordon

November 30th, 2022 at 6:51 pm

Commented on: 221130

15:53 compared to 15:49

assault air bike

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Francis Impastato

November 30th, 2022 at 6:20 pm

Commented on: 221130

19:02 echo bike. Had two goals, don’t stop and don’t get off!

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Peter Dietmann

November 30th, 2022 at 6:06 pm

Commented on: 221130

15:06 on Assault Bike

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Hank McKibban

November 30th, 2022 at 6:03 pm

Commented on: 221130

16:03 (AirdyneX)

180629 - 18:48

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Az Native

November 30th, 2022 at 5:44 pm

Commented on: 221130

24:40. Mountain bike at home around neighborhood.

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Stewart Taber

November 30th, 2022 at 5:22 pm

Commented on: 221130

5k Row 24:22

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Pavel Lyubanskiy

November 30th, 2022 at 4:55 pm

Commented on: 221130

Swim 1 km, 30:00

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Steve Day

November 30th, 2022 at 4:48 pm

Commented on: 221130

Stationary bike 

18:08

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Stacey Thompkins

November 30th, 2022 at 4:01 pm

Commented on: 221130

M/48/6'2"/180#

Assault bike with nasal breathing only 15:55...compare to was 15:56 with regular breathing pattern

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Jay Rinaldi

November 30th, 2022 at 3:55 pm

Commented on: 221130

23:36 on Schwinn AD6

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Jonathan Elmore

November 30th, 2022 at 2:46 pm

Commented on: 221130

Echo 15:59

Good thing I did 12 miles 30 min. ish with an elevation mask on the Echo yesterday. 

Wife did treadmill work.

(edited)

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Trisha Desrosiers

November 30th, 2022 at 2:45 pm

Commented on: 221130

Rogue Echo Bike 
17:36 
Felt like Fran lung and quads were jello after but a really cool test!

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Austin Wakefield

November 30th, 2022 at 2:16 pm

Commented on: 221130

What do you do when you don't have a Concept2 Bike?? 

Answer: You do yesterday's WOD that you missed!

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Grace Patenaude

November 30th, 2022 at 2:09 pm

Commented on: 221130

Hello from TX!
My very first main site WOD post was in September of 2007. I've been posting but a few and far between since then :)

23 minutes 
7k (Concept2 Bike Erg)

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Charles Meyers

November 30th, 2022 at 1:28 pm

Commented on: 221130


Assault Bike-Row-Assault Runner for 20 minutes.

(edited)

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John Clarke

November 30th, 2022 at 1:06 pm

Commented on: 221130

17:34 - Peloton

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James Gentile

November 30th, 2022 at 1:06 pm

Commented on: 221130

15:06. Stationary bike. Post 11/29 wod.

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Jonathan Elmore

November 30th, 2022 at 2:47 pm

Nice time 👍

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James Gentile

November 30th, 2022 at 11:38 pm

Thanks Johnathan!

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James Gentile

November 30th, 2022 at 11:38 pm

Thanks Johnathan!

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Jennifer Lynn Smith

November 30th, 2022 at 12:39 pm

Commented on: 221130

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Jennifer Lynn Smith

November 30th, 2022 at 12:38 pm

Commented on: 221130

21.49.6 Bike Erg (44yo/F)

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Jan Goseforth

November 30th, 2022 at 12:27 pm

Commented on: 221130

used A rogue echo bike for the WOD. never used it outside of a workout biking for calories, always preferred my real bike. 

rx in 16:19

pretty tough towards the end

have a nice day everyone

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Travis Schwartz

November 30th, 2022 at 12:18 pm

Commented on: 221130

20:34

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Mike Andridge

November 30th, 2022 at 12:10 pm

Commented on: 221130

10k assault bike
19:47
m/52/175
nothing like riding solo in the garage
at 6am talking to yourself for 20 min:)

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Stacey Thompkins

November 30th, 2022 at 4:06 pm

Mike I was watching Australia/Denmark  "football" match I'd say we had it about the same lol

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Tristan Creance

November 30th, 2022 at 8:04 am

Commented on: 221130

20'52

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Steven Thunander

November 30th, 2022 at 5:47 am

Commented on: 221130

Globo scale: subs are run 5k, row 5k, 30o calories assault or echo bike. If using a conventional treadmill use a slight incline.

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Pete Stott

November 30th, 2022 at 4:06 am

Commented on: 221130

20:17
Concept2 Bike Erg

(edited)

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Chris Sinagoga

November 30th, 2022 at 1:11 am

Commented on: 221130

Champions Club Scaling Notes

RANT
I probably have not biked an accumulated 10,000 meters in my life, so my stuff might not be very accurate here. Instead, look at the themes and play off that.

WORKOUT THEMES
Single modality, sport-specific, monostructural, something different than usual.

					SHORT		MEDIUM		LONG

LIGHT											x

MEDIUM

HEAVY

TECHNIQUE SCALE
AMRAP in 20 minutes of:
Bike some distance
[insert movement you suck at]

CONSISTENCY SCALE
For time:
500 squats

INTENSITY SCALE
10 rounds of:
Bike 1k
Rest 2 minutes between rounds

MY STUFF
I'm still a day behind, so I tested out a partner version of the burpee box jump/lunge thing

GENERAL FEAR LEVEL: 7?

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