7:45.8 Rx'd (PR is 7:39)

Good news I came across NEW HORIZON CREDIT 1 , I used to have a lot of sleepless nights due to my low (FICO) credit score that was below expectations ,can’t access loans and mortgage for the new house I was about buying for me and my lovely wife .   New horizon credit1 has been able to bring up my credit score tremendously by monitoring my credit between the three credit bureaus and resolving issues with providers. They are always available when I call. They take their time to discuss progress on my case and keep me updated.    After about four working days of contacting them I was shocked to discover my credit score went from 650 -780 . Now I just got approved for a mortgage ! .      
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because their representatives are helpful ,hardworking and they also do what they say ,  fix your credit  !    

What a great relief for my dad's business pages on  Facebook / Instagram   accounts  after it got compromised by a yet to be identified strange person ,all of a sudden he got locked out of his personal and vital business pages. As the only admin on several groups that he runs for real estates in Italy with over 15k members . He is completely at a loss here because he can't make a new profile because of hundreds of important business and personal contacts on his pages that are very critical to his online businesses and websites. Thanks to (fixurworries ATdoctor DOT com)  who finally retrieved his Facebook/Instagram accounts within 48 hours.

CFWUx2
8:00

06:47.1

8'25 (I got worse in 15 seconds 🥺)

7’09”
muerte 💀
SPM 23-27
pace 1’36” mínimo 
          1’50” máximo 

8'46"

9’40”

2000 MTS ROW - 9'17"

8'15''

9'34"

8'15''

8’16

7'30"

7'45"

9’29”

Danilo 2000 m row - 8:05’

2000 row, 7’40”. Ps: mas o remo me “roubou”, rsrsrsrs.

2000m Row 
9’ 

7:19

7'19"

7"36'

9'48 ;)

8'55

subbed 20 dumbell burpee deadlifts, 80# dbs

3:29

7:35.8 vs 7:56.1

7:05 sub 1.6k run

In was on vacation on 190728. I completed this today, Tuesday, 190820. As is my standard, I subbed 80cal on my elliptical = 2000m rowing.

7:10

This would be a record, however, it’s not true. I had to break at 47.5cal / 4:17 for about 20-30 seconds – overheated a bit and cried “Uncle”. I decided just to continue to 80cal rather than restarting. (I’ve not taken a Rest Day since my drive home from Georgia on 8/2.)

7:44.6

Did not want to work out today. 
7:21 rx -no warmup, no food. Damper at 7.5
Feet, lung and arms screaming now. 

40/184/69.5”

8:08
PR

M/60/6’2”/230

9:00
No rower, so subbed 200 SDHPs with 45# bar. 

7:42

It really is incredible that a *seemingly* simple problem like an excess weight has proven so difficult to manage. Calories in/Calories out has been the prevailing dogma and that dogma is not working. While it may be scientifically true, that negative energy expenditure results in weight loss, there is something missing in the implementation of this principle with respect to food quality and importantly human behavior. Intermittent fasting, along with time-restricted feeding, show promise in modifying *how* people eat for favorable health effects. Great share, the challenge is how society can change as a whole and accelerate the adoption of promising principles like IF/TRF that have some demonstrated efficacy both scientifically and behaviorally.

7:35
1. 500 1:54
2. 500 1:55
3. 500 1:55
4. 500 1:50 

8:03
 Goal was 7:40. Rower scott back into a fence.   Had to unstrap and adjust.  Huge killer 

D 9:38

Tried a drag factor of 139/140 which is a 5.1/2. 
I know there’s differences between workouts leading up to this re-test, and a new damper setting but I was way off last week’s PR of 7:09 and pulled a 7:21 today. 40/m/71”

First completed:
4 sets with 28 lb. dumbbell pair:
25 push presses
25 walking lunges
Time: 17:33
Then:
5x10 alternating arms DB bench press: 11, 14, 18, 22, 28 lb.
5x10 alternating arms DB row: 14, 18, 22, 28, 33, 38
Then: 2,000 m row in 8:21. 7 second PR.

7:34

8:17

Subbed 2000m run mostly uphill.
8:38 
42/1.78m/77kg

8:05

7:05.3 Rx 

43/6'3"/200
7:02

7:36

7:53.2

8:07 

7.01 first try. 

8:06

7:38
Compare to...7:30

6:40.4

6:58 PB (7:09 previously) 

Been 4 years since I lasted tested this! Wasn't expecting a PB but realised I was on for sub 7 with about 500m left. My world closed in on me!

7:41 Damper 10

My first time trying this workout came in at 8:12, this workout was toughest from the 500-1500M mark

Subbed 120Cal Airdyne Airdyne: 5:20
190725: 5:37 (120Cal Airdyne)
180721: 6:06 (120Cal Airdyne)

8:30.9.

In the afternoon heat, did the ascending rep pull-up WOD from Thursday.  Results there.

7:41

7:38.7

7:45

M/35y/174cm/74kg

as Rx'd

7:38

7 sec pr!

SDHP 12:55 22.5 LB 

M/44/6'2"/180#

From @ryanfisch 
For time 100 Devil's press with 35# DB's
14:31

200 SDHP with KB 27.5kg
10min 1sec

7:30

6:43 (LF water rower)

190725 - 7:19 (C2)
190721 - 6:46 (LF water rower)

Y

6:39

8:03/ 7:36/ 7:19 🇧🇷 

Wondering how many others use the Rerow and pace boat features on C2's? Such an excellent way to learn pace and set PR's. 

7:12

6 sec faster than last.  

8:01.1

9:10
Subbed to 1 mile run
M / 40y / 176cm / 73kg

5’8” / 164 lb / 21 / M

7:42
4 seconds slower than on the 24th, but my pace was much more consistent this time

8:27.7

2000 meters 7:21 new PR

7:31.9

Jackie--strict pull ups
rx
11:38--pr was 9 and change back in 2015
then 5 min strict hspu practice with slow decent
then
.54 mile jog  5:50--did not realize how hot it was going to be in the afternoon
Sumo DL practice at 165

2000m row Damper on 5
8:52
Not a PR (8:43) but 12 seconds off last week 9:04

Last time - 8:37
Today - 8:36

Progress is progress 

I'M DEAF I would really appreciate CLOSED CAPTION on DR FUNGS video.. there are no options for this.

7:27
Compare to: 7:34

7:22 
140 damper

7:56.8

190724:  8:07.4
160406:  7:59.5
150320:  7:54.5
141218:  7:53.6
140313:  8:05.0

56/5'8"/160#

7:35

8:02

8:02

Run 1 mile: 8:31

I changed my route today, I think the up hill in the 1st 400m slowed me down for the whole run? I will not be doing that one again! 

Compare to 7/24/19: 8:18
7/20/19: 8:17
8/18: 8:02(PR)

8:50.6

Globo Scale-as is.  If you do not have a rower, run 1 mile or 100 cal assault bike.  As before, repeat the same substitution you did the first two times for comparing purposes if possible.

Note: due to the Games my posting may become erratic over the next week, similar to the Granite Games.  However I will do my best to post as there are likely to be some lively wods on here during that.   (just spectating though)...

7:28

190725 - 7:30

Is anyone using main site for the programming in your gyms?  How do yo justify to your athletes the repetitive nature of the workouts?  Using the mantra during the programming lecture at the L1 course, whats the intended stimulus?  Whats the reason for the frequent 5km and now serial 2km metcons?  

8:10

7:09 (5.9sec lifetime PR)

Oooo the pain. I went deep in the pain cave, came out the other side crying like a baby rolling around the rower.

7:18. 3:38@1000, faster next time.

HQ is doing thousands a huge favor familiarizing them with Dr. Jason Fung and his ability to articulate the role  insulin plays in our health. Out of our group alone, called FASTERS, in the last 2 years who employ CrossFit principals and intermittent fasting, over 300 are no longer on medication .

200 SDHP, 20 kg
--> 6 min 56 sec
Tabata type series: 10 series x 14 reps; 4 series x 15 reps

안양공식인증지부 크로스핏힘

7:14.9 (D=5, 500m/1:48.5, s/m 23) 

190724
7:10.3 (D=5, 500m/1:47.5, s/m 26) 

강경택 45세/180cm/90kg

Hey guys! Like Juan, we are heading to Madison, Wisconsin for the CrossFit Games. We will not be posting warm-ups from July 28 through August 4. Check back on August 5 for more warm-ups.
Thanks!

7:30

Champions Club Scaling Notes

RANT: 
Welp, here we are again. Another short, painful death courtesy of the rower (or burpees, if you don’t have one). Check the scales for last time, but I added a few notes on this one.

I’M ONLY HERE ONCE A WEEK AND THIS IS THE DAY VERSION: Yeah this one is tough for the first-timers or part-timers. I might try something like AMRAP in 10 minutes of: run 100 meters, 10 ring rows/pull-ups, 20 squats. Then have them rest 10 minutes and try to beat their score again. It’s always a case0by-case thing, but for something like this I would sacrifice not feeling part of the group for feeling a well-rounded CrossFit workout.

INJURY VERSION (based off the burpee Group version):
Upper-body injury — might not be a bad idea to just hit a few all-out sprint intervals (either running or bike). Try 4 rounds of 1:00 on, 5:00 off
Middle body injury — For quality, AMRAP in 20 of: 15 ring rows, 1:00 plank hold
Lower-body injury — probably same as the middle-body injury version. Possibly knees to elbows subbed