남(m)/46(Korean age 46 Western age 46)/171cm/94kg/211106/
4 rounds for time of:
Run 400 m
50 walking lunges
Post time to comments./
26분33초/
토요일 저녁와드

CFWUx1
19:44

13:14 Rx'd

Might re-do this one. 

15:23. 40 sdlhp@20kg, 40 walking lunges through house. Bad knee.

16:16

15:35

14:16 rxd. Runs started slow, got slower because of lunges and asthma. Lunges were pretty much unbroken except for turning around 3 times per round. 

13:51

14:29 rx

15:31
Rx
M / 40yo / 176cm / 71kg

13:03

5’8” / 169 lb / 21 / M

Rx’d 13 minutes

Completed 2019-11-15
16:57

14:58 Rx
On treadmill 

17:11 Rx 

14:24 Rx. 

14:41
43/1.78m/75kg

16:57 treadmill with a 3% incline 

M/31/5'9/180

13:50 (subbed 800m C2 Bike & stationary lunges)

11-11-19
13:15 Rx

15:29 rx

Performed this one today (reversed the order from yesterday) 
16:36:38 as prescribed but used the indoor treadmill at 6.5 speed.  Hopefully I will recover my legs enough depending on tomorrow’s WOD.  Thank you CrossFit, the best thing that ever happened to fitness and beyond since your formation almost two decades ago (or when you were still a concept in 1974)

14:20.  Indoors using a Zero Runner.

Rx - On treadmill with 0.5% incline

12.07

400m splits
1.32
1.36
1.40
1.42

I think you loose at least a minute waiting for the treadmill to wind up each time. So frustrating 

12:17 
The last two 400’s were hard!

13:01 RX
True form runner 

RX'd

17:15

Inside on treadmill. Had to keep increasing speed each round, surprised myself with how my running abilities have increased lately.

22minutes as Rx...
Not bad thinking that i am recovery about a back injury. Well Done Everybody...#Crossfit #CrossfitLife

Scaled to rower 500m
16:28 

15:15

Scaled
3 round 400m run, 36 WL
10:51

35/5’9/195/M

14:59 Rx, holy quads 

14:50 Rx’d 

Scaled to:
4RFT
400m row
50 reverse lunges

Time: 20:05
*And first time back doing CF in about 4 years. OUCH!

16'30"

16:31 Rx. Completed after 191111 WOD and 5 minutes rest. Wow! Packs a punch.

Treadmill, walking lunges. 16’09”. Gonna be sore tomorrow! 

19:20
(500m skierg)

23:15
Added 25lb Bulgarian bag and 60 lunges instead of 50

Scaled to 4r of: 400m & 30 walking lunges 
19:14.72
Cash in& cash out:  2r 100m & 20 walking lunges 

Rough combo for these cranky knees.  #stairssuck

M/45/6'2"/180#

Treadmill runs 2% incline the rest as rx'd 
13:22

11:44 - Rx

12:52

Scaled to 200 m run and 10 walking lunges. 7:42.

11:43 Rx

18:52

13:50 rx’d. Ran hard! Lunges were good. 

14:59 Rx

12:28 Rx
Treadmill @ 1% incline

rx
16:36
m/49/175

12:09
Used a treadmill for the run

18:45 

15:48 Rx

But I alternated Rds of 50 walking lunges & 50 jumping lunges for fun

14:11 Rx

17:38, 400 m row, 20 split squats per leg, 4 rounds

12:13 Rx

No rest. I pushed really hard on the run. The first run was 1:40-ish, last run was probably 2:00, but still felt really really hard.

Rx 13:10

15:08 RX

13:19 rx 

16:13 Rx'd

15:01 rx’d 

Champions Club Scaling Notes

RANT
I'm a big fan of these workouts. We have used them for our track teams for the last 10 years. Great way to add the effect of dead legs without having to run miles and miles. Real game-changer in that respect. As for this, Just A Workout. Just make the lunges unbroken or your workout is done.

I SHOULD TRY THIS AS RX'D IF: I have a pulse

FIRST TIME WITH CROSSFIT VERSION: as listed, just make sure to leave time for a long cool down. Kick a soccer ball, jog a bit, mop the floors, anything to keep moving for about 20-30 minutes.

GROUP VERSION: as is, unbroken or workout is done

INJURY VERSION:
Themes are: stamina, more stamina, locomotion, unilateral loading, squatting. Pick one movement that fits those categories and do 4 sets of max reps in 2 minutes with a 4 minute rest in between.

WARMUP
Kip - prep for hip extension
Jump rope - always plus running prep
Pistol - lunge and run prep
Handstand walk - falling prep for running
Hollow rock - midline prep

GENERAL FEAR LEVEL: 7

Warm up for 191110:
GENERAL WARM-UP

3 rounds of:
Run 100 meters
10 meters of high knees
10 meters of butt-kickers
Rest 30 seconds

2 rounds of:
30-second squat hold
10 walking lunges with a long stride

SKILL PRACTICE

EMOM 6
5-15 double-unders or attempts

SPECIFIC WARM-UP

2 sets of 5 goblet squats
1 set of 10 slow and controlled walking lunges
1 set of 10 walking lunges with dumbbell in goblet hold
1 set of 10 walking lunges + 100-m run

Globo scale: as rxed.  Sub for run are 500m run, 27 cal assault bike, 20 10m shuttle sprints, or 20 burpees and 40 double unders or tuck jumps per round. If you don't have space for the walking lunges, do 50 reverse lunges or jumping lunges per round. 

INTENDED STIMULUS
.
The observation that difficulty is relative to the person is undeniable. What is harder to accept is that difficulty is ultimately dependent on your effort and your standards. Use this workout as a reminder of that. You can think this is simple and go through the motions. You can ditch it for a strength session. Or you can decide on how you will attack this workout so that it makes you a better athlete. The choice is yours, and it will determine the difficulty. Scaling is easy today. Choose a distance you can push on the run. Choose a meaty number of lunges you can hammer. Commit to excellent mechanics on both movements and go for it. Today is a great day to track your lap times and to learn about your pacing. Become a better athlete!


▶ OPTION 1
4 rounds for time of:
Run 400m 
40 Walking Lunges

▶ OPTION 2
4 rounds for time of:
Run 300m 
30 Walking Lunges

▶ OPTION 3
4 rounds for time of:
Run 200m 
30 Lunges in place