CFWUx1
20:07
runs too long
5:55 long route tp stop sign
4:25 past school to next st
5:50 school to home

14:03 Rx'd 

Hit a good sub three on the first round, and found it hard to hold on after that. 

SLIPS then
3:59
4:01
3:58

AirBike for 2400 meters

3:14. 3:24. 3:22
Prev. 3:15. 3:22. 3:20 - June 2017
Struggled with injuries for the last few months so quite pleased with this.

15:14, then did descents

3:31
3:35
3:41

16:16

14:35 at track
3:17
3:45
3:32

A bit of asthma after round one and didn’t feel good today. Practiced bent leg and stiff/stiff lowers for 20m. All freestanding. Found it easier to get into a handstand to just press up so that’s what I did after the first 10min. 

40/185/69.5”

3:00, 3:00, 3:01

3:27
3:28
4:05

3:09, 3:24, 3:50, did about 10 minutes HS last night at CF Berwick.
compare to 3:05; 3:40; 3:50  Very pleased with the middle round improvement

M/34/5'10"/190

Rx'd 3:12/3:45/4:03 (15:00 total)

Came out a little too hot in that first round for my running ability. Suffered in the last round big time. Better for it, though!

13:13
3:03-3:07-3:03

4:51
4:44
4:59 

3:24
3:25
3:27

4:24/4:21/4:13

14.51 mins total time.
Pretty happy with that, earlier this year I struggled to complete this and ended up walking a fair amount of it, so it's good to see how much I've improved.

4:00
3:50
3:41
Treadmill. 12 km/h, 12,5 km/h, 13 km/h

13:33 (3:06 / 3:08 / 3:19)
Rx
M / 40yo / 176cm / 71kg

3:00, 2:57, 2:54 (treadmill) 
+ hs

170309 - 3:20, 3:11, 3:09 (treadmill)

3:57, 3:47, 3:39 on assault runner:)

practiced descent from handstand against wall.

No good running spots s subbed a row:
3:49, 3:47, 3:46

RX: 4:04, 3:58 & 3:38 Total 17:40 
Good pacing, maybe not hard enough at the start! Didn’t walk or die...good run WOD! HS descents from freestanding HS! Pushed out to plank from the headstand. 

Done. Sucked. Did extra.

As rx in 14:10
3:14
3:23
3:33
The first 800 felt like 4:00, was surprised.
Pleased, better than I thought.  Feeling tired.

approximately 16:21 (3:30, 4:00, 4:21)

Maybe I should pace better next time. 

RX
3 RFT: 14:48
-800m
-2min rest
Split 1) 2:46
Split 2) 3:06
Split 3) 3:14

*Note: Did not fuel properly

3 rounds for time of:

Run 800 meters
Rest 2 minutes

16:45 (including rest)

5:29/5:41/6:04 (4 minutes then 6:06)
First 2 on pavement and 2nd on trail.
Ugly, but it got done.

3:01-3:07-2:57
43/1.78m/75kg

15:15 (3:45-3:45-3:45 on treadmill)

F/46/140/5’6”
F’ing hot still ran times sucked 
5:47 cuz I ran past my marker 
4:43
4:48
10 min of HS hold work

As rx 
13:08
1. 3:01
2. 3:02
3. 3:05

18:04 (including 4min rest) modified to Assault AirRunner. 

I know the AssRunner harder not sure if it’s that much harder.

3 rounds 

400 m row
400 m run
2 min rest

13:26 (includes 4 min rest time) 

4:06
4:00
4:00
Then strict HSPU 1-1-1-1-1

Restarting a program to relearn, or get strong enough, to really do HSPUs.  About 2-3 years ago I'd worked up to 6-7 strict HSPUs; now can barely do 1.  So time to attack a weakness.

13:03

3:02/3:01/2:52

Rx’ed
Out on the track today
1- 3:13
2- 2:54
3- 2:51

14:23 Rx 

11:18

3:25
3:24
3:35

13:31 total
3:20
3:11
2:59
800m on treadmill 1% incline

13:25 total with rests
Subbed rows for runs(blew my right knee up doing 300 DUs)

Splits without rest:
1-3:18
2-3:14
3:3:19

M/60/6’2”/230

R1 - 2:47
R2 - 2:56
R3 - 3:15

It’s to dark and rainy to run, it’s to hot to run, bullshit lol it’s in your mind people

It’s to dark and rainy to run, it’s to hot to run, bullshit lol it’s in your mind people

Being that there is only 2 minutes rest between efforts, I will likely encourage my athletes to pace the first run at a slightly sub-maximal effort and attempt to maintain within 0:05-0:10 of that effort on subsequent rounds. With that being said, if someone wants to give the first run a 100% effort, I will let them go for it and watch them suffer on the remaining runs! The Hinshaw Warm-up is great for days like this: https://www.youtube.com/watch?v=VW42KKmjEZY. Here are some scaling thoughts:

Run: Faster athletes will be able to complete all runs in under 3:00. I will consider reducing the distance, for an athlete, if efforts will take longer than 5:00 or if I want to control volume for newer athletes. 

Descent from Handstand: This is a very demanding gymnastics skill exercise. To me, it is more of a reverse press to handstand and not necessarily the negative phase of a handstand push-up. For athletes who are not ready to try the freestanding variation, I will present the following options: 
Option 1: Handstand descent with back to the wall. The athlete will kick-up to the wall before piking the hips to the wall, moving the legs into the straddle position, and attempting to lower the feet to the floor, under control.
Option 2: Practice handstand holds and crow poses. These drills are both static, but allow for practice time at the end-ranges of the movement, to some degree. The handstand hold variation utilized will be a variation that is challenging for the athlete. 
Option 3: Practice pike handstands with feet on a box. This is great for those that cannot get fully inverted or are not ready to lower from a handstand. To increase the difficulty the athlete can do single leg lifts, from the box, to practice raising and lowering the lower body while keeping the trunk and upper body static. 
This is not an exhaustive list, but will likely be the main variations I will use. Others options to increase or decrease the difficulty will be given on an individual basis. 

3 rds
400m
2 min rest
(My runs suck still)
2:35
2:39
2:29

Total time: 14:06
3:32
3:18
3:16

14:50 rx’d 

3:47/ 3:55/ 4:01 Rx
Rd 3 felt like I was in slow motion. 

Row 1k, 4:09/4:17/4:17

Total time 15:30
1st 3:30
2nd 4:00
3rd 4:00

4:26, 4:25, 4:21. 1 min rest between sets. My entire body aches from deadlifts, HPS and squats, so while the times are not stellar I’ll take them.

M/44/6'2"/180#

Sub'd 50 cal assault bike 
3:11/3:10/3:08

Champions Club Scaling Notes:

RANT:
From a track perspective, we should be thankful the rest says "2 minutes" instead of "as needed." Since your best time is not realistic for every round, I'd be okay going ex'd today regardless of fitness level. Deconditioned people get a 1.5 mile run with a few breaks in between. Conditioned people get one really good effort then two Why Am I Here efforts. And Experienced runners can really get into the redline by seeing how fast they can push a pace here without too much drop-off (try for 2:15 splits).

I SHOULD TRY THIS AS RX'D IF: an all-running workout will fit my purpose for today

GROUP VERSION: we're behind on the workouts (getting caught up from Summer Theme Workouts), so we'll probably combine this and front squats. 3 rounds of 800m run, 1-3 heavy front squats, rest 2 minutes. The weight will be light enough to take from the ground but will feel much heavier after a fast 800m run.

INJURY VERSION:
There are two themes here: monostructural (general conditioning) and stamina (same movement, not quite enough rest). So pick one movement you can do for max reps then add a set rest time. Repeat x3.

WARMUP:
Jump rope - always and running prep
Lunge - also running prep (vertical shin, arch in the foot, back leg spun in)
Handstand walk - falling practice
Kipping pull-up - spend some time hanging + global extension for running (keep feet together)
Hollow rock - midline prep

GENERAL FEAR LEVEL: 8. 9 if rest as needed.

Odd.  A vague not well documented unclear article about a vague not well documented study states that there's no proof of an idea working well after decades of research repeatedly proving otherwise in a zillion different ways.  

Even odder that this puts forward Pharma's preferred perspective on life the universe and everything.  From a writer who works for the paper owned by Bezos who, well how much more do we need to understand here.  

Warm-up for 190915:
GENERAL WARM-UP

Line Drills
High Knee Karaoke
Over the Hurdles
Knee to Chest
Figure-4 Stretch
Walking Samson
Lunge & Twist
Toy Soldiers
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
then,
2 sets of 15-second hollow hold and 15-second arch hold
2 sets of 10-second hollow rock and 15-second arch rock

SPECIFIC WARM-UP

Perform each drill with an increased effort:
- 100-yard shuttle run
- 20-yard run with a 10-yard slow-down
- 40-yard run with a 10-yard slow-down
- 60-yard run with a 10-yard slow-down
Run 200 meters at intended workout pace

A. As rxed. If using a treadmill get it up to speed and hop on.  Use a slight incline.  If you must, sub in a 1000m row or 50 calorie assault bike.
B.  If you can't do handstand descents (as a scale or the gym bans handstands), do tempo lowering of heavy dumbbells from the lockout position (3 second decent). 

INTENDED STIMULUS
.
It is easy to confuse simplicity for fruitlessness. Don't make this mistake. This workout is simple, but it will be as productive as your effort. Think of it as three AMRAPS of three minutes with a two-minute break. The cool thing is that there is only one movement: running. That means you can amp up the intensity. You will have no wasted effort on transitions, you will have no lost time on chalking, and there will be no lowering your intensity on setting up for your next movement. There is just you and your resilience. You and how hard are you willing to push. Consider this: we are looking for a work-to-rest ratio between 3:2 and 2:1. It means that if the 800 meters is taking you longer than four minutes, it would be wise to scale. That longer time means that your ratio is going to get too big, and consequently, your pace is going to get too slow. If this happens, then these intervals become more of a continuous run than real intervals -metabolically speaking. A neat idea to try is to control the time instead of the distance. Go out at each interval at a perceived effort of 85% or so. That will make that last set very challenging, and you will meet the stimulus wanted.

Note on descents:
If you can control a full descent from freestanding, that's your practice today.
If you can control a full descent from the wall with ease, do the following. Play with freestanding descents for as long as it feels productive and then perform some descents assisted by the wall. Add deficit if needed but make sure you can control the full range of motion. A good test is to be able to hover for at least one second one inch above the ground.
If you can kick up to the wall and perform a controlled partial descent, do the following. Descend on the wall just to the point where you lose your control in a full descent -or maybe one inch above. Hover there for as long as possible. Repeat as many reps as possible of this for ten minutes. Then proceed to do negative box handstand push-ups.
If you cannot kick up to the wall, then do the following. Practice your tripod position hold and negative box handstand push-ups.

OPTION 1
3 rounds for time of:
Run for 3:00
Rest 2 minutes

Then, practice controlled descents from a handstand for 20 minutes.

OPTION 2
3 rounds for time of:
Run for 2:00
Rest 2:00 minutes*

Then, practice controlled descents from a handstand for 20 minutes

*A bigger work-to-rest ratio for athletes that are very deconditioned or that struggle keeping the intensity on a run.