Thursday

240919

Workout of the Day

Rest Day

Featured Article:
Variance is Good

Constantly varied workouts are a core principle of CrossFit, designed to prepare individuals for any physical challenge by building broad, general fitness. Critics argue that frequent variation prevents athletes from improving, but millions of CrossFit athletes have proven otherwise, achieving remarkable levels of fitness through diverse training. CrossFit's methodology focuses on developing strength, endurance, and functional movement patterns through a wide range of activities, which complement and enhance one another. Even specialized athletes, like weightlifters and powerlifters, benefit from incorporating variety into their training. CrossFit prioritizes comprehensive fitness over specialization, equipping individuals to excel across a broad spectrum of physical challenges.

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For time:
250-meter row
100-meter farmers carry
200-meter run
500-meter row
100-meter farmers carry
400-meter run
750-meter row
100-meter farmers carry
600-meter run
1,000-meter row
100-meter farmers carry
800-meter run

♀ 53-lb kettlebells
♂ 70-lb kettlebells

Scaling:
You have the option to take today as a full rest day if you are feeling sore or tired. If you want to move, approach this workout with 70-75% effort. Focus on picking a comfortable row and run pace you can maintain throughout the entire workout. Choose a kettlebell weight for the farmers carries that allows you to go unbroken. Aim for sub-25 minutes.

Intermediate option:
Rest Day

OR

For time:
250-meter row
100-meter farmers carry
200-meter run
500-meter row
100-meter farmers carry
400-meter run
750-meter row
100-meter farmers carry
600-meter run
1,000-meter row
100-meter farmers carry
800-meter run

35-lb kettlebells
53-lb kettlebells

Beginner option:
Rest Day

OR

For time:
200-meter row
100-meter farmers carry
100-meter run
400-meter row
100-meter farmers carry
200-meter run
600-meter row
100-meter farmers carry
300-meter run
800-meter row
100-meter farmers carry
400-meter run

26-lb kettlebells
44-lb kettlebells

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Comments on 240919

21 Comments

Comment thread URL copied!
Kolbey Wegner
October 25th, 2024 at 2:50 pm
Commented on: 240919

31:14, only had 40lb kettlebells

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Lynette Vrba
September 28th, 2024 at 8:25 pm
Commented on: 240919

For time:

250-meter row

100-meter farmers carry

200-meter run

500-meter row

100-meter farmers carry

400-meter run

750-meter row

100-meter farmers carry

600-meter run

1,000-meter row

100-meter farmers carry

800-meter run

♀ 35-lb kettlebells

31:08.21

Comment URL copied!
Jim Rix
September 20th, 2024 at 4:44 pm
Commented on: 240919

38:29

53 and 44# KB for Farmer's Carries

Rows were 16/30/45/59 cals, at about a 2:10-2:12/500m pace

Comment URL copied!
Coastie Nick
September 20th, 2024 at 8:55 pm

Nice work, Jim!

Comment URL copied!
Randy Myers
September 20th, 2024 at 1:33 am
Commented on: 240919

Completed at 31 mins and 20 sec only had a 62 lb kb but broke at 75 m on the last farmers carry. Great job to everyone that participated in the workout.

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John Clarke
September 19th, 2024 at 10:12 pm
Commented on: 240919

24:24


30lb dumbbells


Mad dash to finish sub 25

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Favo K
September 20th, 2024 at 12:06 am

Nice work pushing to hit that goal!

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Jim Rix
September 20th, 2024 at 4:45 pm

Nice speed.

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Coastie Nick
September 19th, 2024 at 9:33 pm
Commented on: 240919

Intermediate using 50lb DBs: 30:00 on the dot

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Favo K
September 20th, 2024 at 12:06 am

Well done!

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Chris Meldrum
September 19th, 2024 at 7:22 pm
Commented on: 240919

As rx'd, 35:22. 


Not sure I know how to go 70-75% anymore 😉 – this was probably closer to 80-85%.  Rowed 2:03/2:04 pace.  Broke farmer carries at the 50m turn-around, and took my time picking them up again.  Runs were noticeably slower than my usual.  I think with a 100% effort I could get this done somewhere around 28-30 minutes.


51m/5'10"/185

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Coastie Nick
September 19th, 2024 at 9:32 pm

Great job!

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Favo K
September 20th, 2024 at 12:07 am

Still a great time!

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Favo K
September 19th, 2024 at 1:52 pm
Commented on: 240919

Rowed & ran yesterday so opted for long ruck @ easy pace w/ 20# plate carrier:

4 miles in around 1 hour 20 min

Finished w/ 10 min. mat pilates

Comment URL copied!
Coastie Nick
September 19th, 2024 at 9:31 pm

Nice!

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Charles Meyers
September 19th, 2024 at 1:21 pm
Commented on: 240919

For time:

200-meter row

100-meter farmers carry

100-meter run

400-meter row

100-meter farmers carry

200-meter run

600-meter row

100-meter farmers carry

300-meter run

800-meter row

100-meter farmers carry

400-meter run

44-lb kettlebells

22:56

Comment URL copied!
Favo K
September 20th, 2024 at 12:08 am

Great work!

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Sarah Yardley
September 19th, 2024 at 12:51 pm
Commented on: 240919

This looks great! Can’t wait to try it!

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Luis Oliveira
September 19th, 2024 at 11:10 am
Commented on: 240919

30ish minutes :)

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Coastie Nick
September 19th, 2024 at 9:33 pm

Awesome!

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Favo K
September 20th, 2024 at 12:10 am

Great!

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