남(m)/46/171cm/98kg/221202/
6 rounds for time of:
Run 400 meters
Rest 2 minutes
Then, practice SLIPS for 20 minutes.
Post time to comments./
2분57초-3분21초-3분25초-3분33초-3분25초-3분17초/
금요일 저녁와드

CFWUx2
2:05 1:57 1:58 1:55 1:53 1:58
(1:45 rest)

1. 1:30
2. 1:28
3. 1:29
4. 1:30
5. 1:35
6. 1:27
Followed by 20m of man flow yoga restorative stretching. I'd also done 30m of yoga for core strength this morning.

18:56 Rx'd

SLIPS completed

19:06

1:29
1:33
1:38
1:37
1:40
1:39

1:29
1:33
1:38
1:37
1:40
1:39

19:29 rx in neighborhood first and last were 1:29. The rest were a bit slower. 20m of stretching and free handstand/press up practice. Turned 41 today. Never imagined I’d feel this young at 41. Thanks Coach! 

186/41/69”

on path

20:33

20:35 rx'd

21:20

6x400m Run
20'13"
1: 1'41"/
2: 1'35"/
3: 1'40"/
4: 1'24"/
5: 1'42"/
6: 1'53"

M/33/94kg/1,83cm

2:18
2:12
2:10
2:10
2:05
1:59
Completed 200324

17:54 - Sc
(4 x 350meters + 2 x 400meters)
Finish times 1:08-4:18-7:35-10:55-14:25-17:54

6runds for time of:

Run 400-m.
Rest 2 minutes
Then practice SLIPS for 20 minutes.

TIME: 25'10"

1:17 1:16 1:18 1:17 1:22 1:20

1:34
1:32
1:31
1:31
1:34
1:34
/19:16 total

m/39/6’2”/210

6 rounds for time of:
Run 400 meters
Rest 2 minutes

1:42/1:43/1:42/1/43/1:44/1:43
20:22

Then, practice SLIPS for 20 minutes.

55 YOM 5’6” 210.7

6 Rounds For Time

400 M run
2 min rest approx 
 1:51
 1:50
 1:49
 1:54
 2:09
1:57

Total 22:44

Unfortunately (but wisely), our GRIT classes are currently on hold for off-campus members and coaches. On-campus staff is still able to hold classes for our rehab and long-term residents for the time being. 

As much as our community members hate to miss, it's the right move and it gives us all some opportunities to practice at-home fitness from the athlete and coaching sides. I'll be posting limited equipment versions for them to do at home each day, and we're going to try to learn from our telerehab team how we can set up telefitness services for our alum who no longer live in the area. 

Today and tomorrow, our resident athletes will do:

6 sets for time

400 m erg, wheel, or walk (many of our at-home seated athletes have a handbike at home, so they'll likely use that)
Rest 2:00

We're rolling (pun almost always intended) with the recommendation to either scale the distance or adjust the rest time to make sure you're resting a little longer than you're working. 


For our in-class warm-up, 

1:00 really easy pace
:30 split rope R arm only

1:00 really easy pace
:30 split rope L arm only

:45 moderate pace
:30 split rope forward

:30 FAST
:30 split rope backward


At-home warm-up (as far as I know, nobody has split ropes at home!)

1:00 easy pace
1:00 arm circles

:45 moderate pace
:45 swimmer to ground 

:30 FAST
:30 squats, sit-to-stands, or chair dips


We'll miss our off-campus folks, but I'm hoping to get some videos and workout selfies to share with everyone on campus! Hoping everyone stays safe, sane, and fit!

1:25
1:20
1:25
1:28
1:35
1:28
18:42 Tot.
beat

1:35
1:35
1:39
1:37
1:37
1:36

2:10-2:00-2:00-2:04-2:00-2:01
consistently slow!

Rx’d +..... Added a 20# vest for a little spice.

1:53
1:50
1:48
1:45
1:48
1:51

20:56 total with the five rests

19:44 Rx 

20:02 200m shuttle.
1:37
1:37
1:50
1:38
1:41
1:33 (if my maths is  right)
43/1.78m/77kg

Rx’ed outside on a track (30F temp and windy) 
1:28
1:14
1:23
1:23
1:18
1:16

Not bad, but I definitely had more in the tank.  Push harder next time future Steve.  

18:14, I suddenly remember why I hated the 400m in high school 

M/36/165

As rx’d

20:29

Such a pleasure to see my 12 year old son join in on the workout. 

1:26
1:22
1:23
1:24
1:23
1:25

18:23 including 10 minutes rest

1:44/1:43/1:34/1:45/1:48/1:46
Total time: 10:20 + breaks = 20:20

1:58
1:55
2:01
2:05
2:14
2:09

Not my best times but not my worst either. 

3 sets for time
21-15-9
DB bench w/ 50# DBs
calorie ski erg
*rest 5 minutes b/t each round

5:48
5:21
5:41

6x400 meter run
1:42
1:47
1:45
1:48
1:45
1:39

19:28 total time
1:36 - 1:32 - 1:36 - 1:36 - 1:34 - 1:34
Happy to devote a day to working on a weakness!
m/51/5'11"/200#

Went off script
Hero wod "Bradshaw"
RIP
10 rnds
3 strict hspu
6 dl at women's rx of 155#
12 strict pull ups
24 du
30:48  pull ups really slowed me down
m/50/175
Going to hit the AGOQ #3 on Sunday.
Those all look really good.

19:04 on treadmill 
1:42
1:33
1:28
1:30
1:26
1:23

18:16 including 10 min rest

SLIPS ✔

Sub 500m row
best 1:41:2
worst 1:47:5

Rx 19:06 total time
1:34
1:32
1:32
1:30
1:29
1:29

jackie 24:23

1:1'26”.
2:1'26”.
3:1'27”.
4:1'26”.
5:1'28”.
6:1'29”.

2:17
2:15
2:10
2:08
2:13
2:15

I actually really like this workout. It’s not fancy, but it is necessary and is a great way to assist in building raw work capacity. There are two ways to attack this workout. One way is to put forth a near max effort on the first run and then try to hang on as much as possible on the remaining sets. The other option is to run a sub-maximal and consistent pace on each effort. Ideally, the goal is to have all athletes complete efforts in under 2-minutes. With that being said, this can be a difficult goal to achieve for many athletes. I anticipate having almost all of my athletes attempt this workout as written, even if efforts will exceed 2 minutes. I will likely only scale the distance or the rounds if I feel like the volume is too high. 

1:15.41
1:13.33
1:11.86
1:12.27
1:15.66
1:16.61

I'm so happy because I can't run for long time 5-6 years and now against my problem  today I'm the winner!
Time
1'45
1'41
1'34
1'37
1'36
1'40
For slips EMOM 10 Min
Max hold handstand
Max hold L-sit

1:1'33''.
2:1'25''.
3:1'31''.
4:1'33''.
5:1'33''.
6:1'33''.
https://youtu.be/SXIBVrLvtc0

Champions Club Scaling Notes

RANT
Any time you see "rest" included in a workout it is time to get nervous. But again, any time intensity is required there's a technique component that's assumed. So if the technique is not there - like Tabata - then might be best to lose some of the rest time in favor of more reps.

PURPOSE
Endurance.

NEW TO CROSSFIT SCALE
AMRAP in 20 minutes of:
Run 400 meters
1:00 plank
:30 L-sit

TRAINING SCALE
As is.

PRACTICE SCALE
2 rounds of:
400-meter running jump rope
400-meter run
Rest the time it takes to finish the 1 round

GROUP SCALE
It seems to be getting warm out... the hill might be calling our name for the first time this year. Noah was asking for it too.

INJURY SCALE
If you have a lower-body injury then save this one and practice SLIPS for a very long time.

WARMUP
Running jump rope
Pistol
Handstand walk (falling practice)
Pull-ups
Any Pose drills

GENERAL FEAR LEVEL: 8

Globo scale-sub 500m row or 30 calorie assault bike per run. If using a treadmill use a slight incline. SLIPS As Rxed. Home workout: as Rxed.  If stuck inside sub 20-25 burpees, or max double unders in 2 minutes.  SLIPS as rxed.

INTENDED STIMULUS
.
Track workout! Schools are closed, the track is yours, use it! Four hundred splits is where it is at. This is one hell of a workout. You only need space and determination. There are several different ways to attack this thing, and they all can be very productive. You could try to peak your time in the middle. You could open at a fast pace and try to keep it even for the six rounds (your fastest mile pace is the right place to start). Or you could go all out right from the getgo and hang on for dear life. Whatever you do, it all comes down to how hard you are willing to push. Keep one thing in mind. We want the rest interval to be slightly longer than the run. Not by a lot, but longer, so that you can keep up a higher speed. If 400-m takes you longer than two minutes, consider our scaling option below. 
Once you are done with your run, give your body some love in the form of a SLIPS sesh. Check our option below for ideas. 

▶ OPTION FOR RUN
6 rounds for distance of:

Run 1:30
Rest 2 minutes

▶ TRACK SLIPS
10-m Handstand Walk or 20-m Bear Crawl
10-second front plank
10-second reverse plank
10-m Handstand Walk or 20-m Bear Crawl
20-second front plank
20-second reverse plank
10-m Handstand Walk or 20-m Bear Crawl
30-second front plank
30-second reverse plank
10-m Handstand Walk or 20-m Bear Crawl
40-second front plank
40-second reverse plank
10-m Handstand Walk or 20-m Bear Crawl
30-second front plank
30-second reverse plank
10-m Handstand Walk or 20-m Bear Crawl
20-second front plank
20-second reverse plank
10-m Handstand Walk or 20-m Bear Crawl
10-second front plank
10-second reverse plank

GENERAL/SPECIFIC WARM-UP

"Hinshaw Warm-up" (abridged)
At walking pace, perform each exercise for 10 meters:
- High knee karaoke
- Over-the-hurdle
- Knee to chest
- Figure 4
- Walking lunge with reach
- Lunge with torso twist
- Toe touch

At jogging pace, perform each exercise for 20 meters:
- High knees
- Butt kickers
- Straight leg run
- Side step
- Side step with jumping jack

Perform each set at a harder effort:
20 meter run with 10 meter slow down
40 meter run with 10 meter slow down
60 meter run with 10 meter slow down

SLIPS

L-sit
EMOM 10 minutes
Odd minutes: Left-leg only l-sit, 10-20 seconds
Even minutes: Right-leg only l-sit, 10-20 seconds

Stretching
EMOM 9 minutes
Minutes 1+2: Couch stretch
Minute 3: Downward dog