Schwinn stationary bike; rested about 3 mins between intervals. Rx'd.

3:00
2:57
3:00
2:54

CFWUx1
28:37
Sub 1 mile row+800m run *2

M/59/200 lbs - Stationary Bike
1 mile with 1 min rest between. 2:07/2:05/2:03/1:57 

Alexa: 3:25 - 3:30 - 3:29 - 3:20 Rx
Tom: 2:52 - 2:52 - 2:50 - 2:46 Rx
BikeErg

Air assault bike 
2:32/ 35.8 Cals 
2:38/ 33.6 Cals
2:44/ 34 Cals
2:40/ 32.7 Cals 

That late is being a bit of a replay :)

Did on indoor bike with bad measurement of time - 4'25;4'25;4'25;4'09

4:47, 5:03, 4:42, 4:43

4R tabata:
DU approx 30s
BJ approx 9s
SDLHP@20kg approx 9s
Heavy bag approx 39s
No bike real or otherwise

4x1 mile Assault bike-

2:32
2:35
2:35
2:39

142- 148 calories total

Stationary bike
3:55
3:41
3:29
3:31

stationary bike, level 8, 2 minutes between rounds

18:28

Watt Bike (2 mins rest between reps)
2:07 - PO av 351w
2:11 - PO av 319w
2:15 - PO av 294w
2:14 - PO av 295w

Classic went out gunning for it and blew a gasket! Tough session

2:38 -1400m on accident-wrong start point
2:47
3:10 -slow start, trying to zip phone in pocket. 
2:55

7-8m rests on Burke Gilman trail back and forth between pacific and whatcom with my Rocky Mountain steel frame road bike using only the middle chainring. 

compare to was 3:05/3:21/3:07/3:12 on same bike same setup different course. I like this course better. 

Road bike for 2 miles. (4x) with 1 minute rests in between
didn't get times. Fun workout

37/Male/178 cm/85 kg
1R : 2:21 / 2R : 2:15 / 3R : 2:23 / 4R : 2:17
Rest 2 mins between Rounds
Used : Assault Bike

2:33, 2:37, 2:29, 2:29

2:22, 2:19, 2:23, 2:19 (stationary bike)

180326: 2:14, 2:27, 2:28, 2:28 (assault bike)

2.34
2.30
2.28
2.34
Ass. Bike

4 rounds: row 800m
3:08
3:07
3:00
3:07

2:40
2:41
2:40
2:39

Used spin bike outfitted with monitor
averaged apx 105 rpm and 225 watts
apx 1:1 work/ rest

2:53/2:58/2:47/2:44
Road bike straight course, 1mile rest at 11mph pace in-between

On the Peloton resting start
2:40 - 2:33 - 2:26 - 2:25

M/35/5’10”/190

Rx’d 2:17, 2:21, 2:20, 2:16 on AAB

First in the gym, 4m5s each.
Then since it's warm, did it on my bike, 3m54s/4m2s/3.50s/3.55s with easy spin @90 rpm ish for a 2 minute recovery.
This was a fun change of pace

Assault bike
2:00
2:20
2:23
2:23

0,9 2’25
0,5 1’18”
0,7 2’04”
1m 3’09”

Mountain bike
16 Min Total

5’8” / 170 lb / 21 / M

Stationary Bike
~2:30 (moving some settings around)
2:16
2:17
2:15

2:59
3:06
3:07
3:08

Completed 2020-01-13
2:21, 2:34, 2:30, 2:29

only had spin bike available with no monitor. i did 4 rounds of 3 minutes standing, 3 minutes easy.  compared to most rounds just under 3 minutes

It poured overnight. I subbed a trail run in the mud wearing my almost-zero-traction crossfit shoes. Made it very fun but very slow:

8.25km in 54:30 (6:36/km)

About 20s-30s behind my typical pace for this course. Mud is misery. Yay!

After church and lunch, I felt something was a miss and decided to get over to an Assault bike and do this workout before heading over to a concert.  Heart rate was at 85% for the workout.

Round 1:  3:01
Round 2:  3:04
Round 3:  2:55
Round 4:  3:09

Whew!  And I was tired but felt this was good for efforts.  For simple rounds but hardcore.  And my hair was still wet but drying when I headed to the concert of the local symphony.

Upright

2:13 / 2:16 / 2:20 / 2:18

2:14 - 2:18 - 2:21 - 2:14
Rogue Echo Bike
1st mile was too fast for too long above 80 rpm. Fell way down to 55rpm for a while before I could get back to speed.
2nd mile didn't do that and was okay.
3rd mile tried to go fast at the start then hold an okay speed. Was worst mile.
Last mile I stayed at 71-72rpm even the whole time and matched 1st mile. 

Rode a mountain bike thru the neighborhood. My mile splits were around 4 min.

Round 1 5:50
round 2 5:28
round 3 5:27
round 4 5:32
rx. 1 mile course outside around the neighborhood on a mountain bike

M/45/6'2"/185#

Rx'd on assault bike
2:13/2:21/2:23/2:21

No biking or running in the snow for this kid!  Sub 4x row 1600m w/ 2 min rests
8:15/7:45/7:52/7:53

was feeling SUPER slow, looking at all the 3 or sub 3min times, then realized the row equivalent is 500m. I also row WAY faster than I run! 😅

Crazy first half in the AFC Divisional!  🏈. The 2nd half should be fun!

Derek Eason
CrossFit Train 97333
Corvallis, Oregon 

Rx with Concept 2 Bike Erg
3:03.4
3:02.9
3:02.0
2:59.9

2:58 - 2:59 - 2:58 - 2:56
On a schwinn airdyne
Ouch!
m/51/5'11"/200#

4:06 / 4:12 / 4:21 / 4:17
4 rds of 1 mile mountain bike on circle city road lap
M / 40yo / 176cm / 72kg

Diamond back mountain bike in neighborhood 
4:05
3:44
3:43
3:38

2:16
2:17
2:15
2:12
Rest was 2 minutes between sets
Classic AAB

Rx’ed 
1 min break between rounds 
1- 2:33
2- 2:30
3- 2:32
4- 2:36

Used a studio cycle 

Doesn’t sound very fun 😭😂

it is 60 f’n degrees here in Delaware (!!!) on January 12th so took my Trek out for 10km ride this morning. When I got back to the house, hopped on the assault bike for each of the four intervals.

2:30
2:36
2:32
2:26

4 x 600m road run
total time 11:45
splits roughly 3:00-2:55-3:00-2:50 based on memory
road had spots of ice but not horrible

2:21, 2:34, 2:40, 2:39 Rx 
 AirBike

My bike monitor (cycle trainer) broke so no idea distance, calories, etc. 

I thought a sub was 800m run (average for me is 4mins) So subbed:

4 Rds
4mins  bike( EMOM 20secs fast as possible) 
1min rest between.

Not sure if I was over/under on distance, but better than nothing right?! 

I could not do all the series did only 2 in the paddle
I'm not used to making the pan first week yet

Round 1: 10:01
Round 2:  09:45

Assault Bike
2:21
2:26
2:24
2:30

8:42 AssBike

2:11 - 2:09 - 2:11 - 2:09

🤢🤮

Variation (no bike)

800 m row 3:18, rest 1:42
1 round: 9 pull-ups, 9 hang cleans 65# BB, 9 KB swings 35#, 9 T2B, 9 push presses 65# BB, in 3:18. Rest 1:42.
800 m row 3:21, rest 1:39
1 round as above in 3;21, rest 1:50
800 m row 3:21.

Bike for two hours outside. Once on our landmark, Zijin Mountain, the Zijin Mountain Observatory has a line length of 2.14km, and the altitude is increased by 180m, with an average slope of 8.4%. The average elevation increases by 8.4m for every 100m forward! The fastest climb time is 9 minutes,Then go back and use Assault to complete today's training.
2'08'' rest3min.
2'20'' rest3min.
2'26'' rest3min.
2'22''
https://youtu.be/Gkh0nPOkmO8

3:30
3:32
3:28
3:29

1 mile loops outside on my Specialized Allez... that was super FUN!!! 

2:59
2:57
2:56
2:50
Concept 2 Bike Erg 

Warm up for 200112:
GENERAL WARM-UP

3 rounds of:

1:00 of biking (increase pace each round)
10 walking lunges
5 air squat + broad jump
10 kettlebell swings

2 rounds of:
30-seconds of downward dog
30-seconds of alt. touching oppose hand to opposite foot
30-seconds of rest

SPECIFIC WARM-UP

3 rounds of:
20-seconds of moderate bike
10-seconds of fast bike

Champions Club Scaling Notes

THE GREAT MOUNTAIN CLIMBER DEBACLE OF 2017
Once upon a time in December 2017 the Champions Club was in between Lifts 4 Gifts and our Christmas Eve Workout without the added rest day due to holiday schedules. Chris, their fearless leader who stands an intimidating 6'7 with calves the size of bowling pins wanted to do an easy team workout on Sunday for the group to keep them ready for the big days ahead. So he takes a main site workout and subs mountain climbers for biking to go along with legless rope climbs. There were 11 people at said workout so Chris had to jump in to be partners with Josh Ellsworth. To this day none in attendance will speak of the workout or how sore their hip flexors were in the following weeks (or months, in Jacob's case). Instead the just give Chris a nice kick in the groin every time he passes by. Then end.

PURPOSE: 
Endurance. Real endurance. Pure, horrible, suffering endurance.

NEW TO CROSSFIT VERSION:
Go back and pick one from the New Year that incorporates more stuff. If you are already dead-set on doing CrossFit, though, this is a great training tool.

TRAINING SCALE:
As is

PRACTICE SCALE:
Read Dr. Romanov's section in Triathalon Techniques about Unweighting on a bike and practice for 30 minutes.

GROUP SCALE:
So yeah... I'm probably going to sub mountain climbers for the bike in some capacity. Cautiously so. And I will test it out on myself first.

INJURY SCALE:
Honestly, I'd wait on this one until you are healthy. Go back and retest one you did earlier. This is a great workout that I think should be done when you are ready to be your best self.

WARMUP
Pick any 3 skills you are not good at and practice them for 10 minutes

GENERAL FEAR LEVEL: 8.5

Globo Scale:  If you have an assault bike, C2 bike erg, Rogue echo bike or schwinn aerodyne, do this as RXed.  This should also work on a Pelaton or bowflex bike (Kudos if you or your globo spent the $$$ for one of those!), or even one of those spin class bikes if you have one of those ( with a meter to measure distance), or on a 1 mile road course if it is safe to do so.  If you are without a bike, either do 4x600m runs, rest as needed between each run, or 4x800m row efforts, rest as needed between each row.   If using a treadmill for running use a difficult incline today.  (Distance based on C2 bike erg).   Note type of equipment used if biking in comments.

INTENDED STIMULUS
.
Simple workout are the hardest ones. They depend solely on your effort, and that's added difficulty. This one right here is one in which all that matters is that your perceived effort is 10/10. The rest between rounds is free, which means every set is all out. If you can go outside, bike on a real bike, with the balance and proprioceptive demands of real life. We train to be better outside the gym, not to be really good at air bikes --unless you do and that's fine, we love you. Because you want all efforts to be maximal, you might want to scale the distance if the sets are taking you longer than 4 minutes (air bike) and 5 minutes (outside). All that matters today is that you make yourself proud!


OPTION
4 rounds, each for distance, of:

4-minute bike 
Rest as needed between efforts.

Use a stationary bike, air bike, or a real effing bike.