남(m)/46/171cm/99kg/221207/
For time:
Run 1,600 meters
Rest 3 minutes
Run 1,200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters
Post times to comments/
오늘기록 15분37초-11분28초-7분16초-3분18초/
최고기록(39/173/80/140523) 8분50초-6분44초-4분9초-1분59초 총 21분42초/
수요일 저녁와드

CFWUx1
9:43 6:42 4:49 1:59

M/46/6'2"/180#

Modified to AB cals standing no seat...
80 cals - 6:47
60 cals - 4:51
40 cals - 3:02
20 cals - 1:21
Rest periods as rx'd 

31:22 Rx’d

Fat man running!! 

Not bad 😅
8'56"
6'37"
4'26"
2'12"

24:38 Rx'd

23:28; indoors on an Octane Zero Runner 7:21 5:05 3:21 1:36
compared to
23:41; indoors on an Octane Zero Runner 7:35 5:06 3:20 1:40

on GWT

26:22

24:38

24:26 total including rest
7:36
5:26
3:43
1:41

Almost 2 minutes faster than last time -no asthma attack this time but it still sucked! 
Pretty darn sore today in the calves, glutes, and hamstrings but went for it anyway. 

41/187/69”

17'29" total time (400 SU : 4'35" / 300 SU : 3'26" / 200 SU : 2'17" / 100 SU : 1'08")
Subbed to 400/300/200/100 single-unders
M / 41yo / 176cm / 71kg

8:00
6:27
4:30
2:07

25:34

24:11

8’47
5’52
3’57
1’50
total 26’28
nice wod

M/34/6'/175

21:50; (6:20 1,600m)

23:05 - Rx

Ran a lot slower at the start. Last time was 21:36, but today's first mile was close to 2 minutes slower (basically the difference) I did not feel good warming up and took that first mile slow. After that I felt fast. 

For time:
Run 1,600 meters 7:48 (117)
Rest 3 minutes
Run 1,200 meters 5:28 (109)
Rest 2 minutes
Run 800 meters 3:25 (102.5)
Rest 1 minute
Run 400 meters 1:36 (96)

24:17

1,600 9:10
1,200 7:10
800 4:40
400 2:18

1600m 6:22
1200m 4:39
800m 2:58
400m 1:17

11:01
8:24
5:36
2:35

7:30
5:28
3:41
1:34
18:13 of running
24:13 total

Done on 3/19
50 yo/5'6/FNOOS

9:05; 7:31; 5:08; 2:19 + rest time = 30:05
It wasn't pretty, but it's mine! This is a particular area of weakness.
Gotta keep those coming until I don't mind seeing 'em come out of the hopper.

Rx 25:23

11/7/19 25:12...I've been focusing on barbell and strength training so much I've neglected my cardio. Need to get back into once weekly run/cycle/row again no matter the main site WOD

1600m-6:27
1200m-5:00
800m-3:48
400m-1:28

measured in yards, not meters 
8:11
6:00
3:49
1:46

6:55
5:22
3:36
1:55

55 YOM 5’6” 208.8

Ran Outside


Run 1,600 meters.       9:50
Rest 3 minutes
Run 1,200 meters.       7:05
Rest 2 minutes
Run 800 meters.           5:21
Rest 1 minute
Run 400 meters.           2:25

Did this one outside. I'm super pleased with it. 
1600 - 8:34
1200 - 6:18
800 - 4:15
400 - 2:02

Run was completed outside
1600 - 7:37
1200 - 6:23
800 - 3:47
400 - 1:53

kind of surprised myself with this one.

Rx
27:40

1,600m  10:58.51
1,200m-ish 8:05.67
800m 5:18.75
400m-ish 2:21.72
Didn’t notice the rests decreased by round.  Did 3 min all around.  Oops.  The markers on the trail are every 1/10th mile so guesstimated the quarter miles.  It was a mess for the first half, tights kept falling.  Felt like a lil penguin out there!

1600 - 6:09
1200 - 4:19
800 - 2:50
400 - 1:23

23:11
on treadmill 

21:51

21:19 sub bike on roads - knee not up for running yet
2.01mi - 6:30
1.51mi - 4:28
1.01mi - 2:55
0.5mi - 1:26
Compare to 22:00 running 

1600-6:34
1200-5:00
800-3:18
400-1:25

6:12
4:43
3:05
1:23
Total: 21:23

Pouring rain at home, subbed stationary bike. Rests were the same. 
2miles 7:40
1.5 mile 5:30
1mile 3:33
0.5 mile 1:42

M/36/167

As rx’d 

25:30

Jackie Rx
1600-10:27
1200-7:29
800-4:52
400-2:24
Total 31:12

1600-6:45
1200-5:12
800-3:31
400-1:36
total 23:04

23:10

7:35
5:37
3:44
1:39

26:25 Rx 

8:58
6:27
4:09
2:05

Could've been better, but could've been worse. 🤷🏻‍♀️

7:40
5:50
4:00
1:50
=25:20

7:38
5:50
3:47
1:57
25:23 total including stop time

1600m in 7:59
calf-strain in the 1200m - DNF... Alas!
m/51/5'11"/200#

Row’d instead 

1600m -6:13
1200m -4:39
800m -3:03
400m -1:24

32'01"

Honestly have no idea what times were and I probably ran 3,000+ meters. Oh well, hopefully get a track next time 

24:41 Rx

7:10
5:53
3:54
1:41

I know I already suck at running, but today was worse. I’m still sore, and I ate too much before starting the workout. Excuses excuses. Hopefully I’ll be better next time.

23:16

6:07
4:36
3:02
1:28

2 Tabata cycles of alternating goblet squats with 25# kB and shoulder presses with 14# DBs
120 squats (8 rounds of 15)
126 SP (6 rounds of 16, 2 of 15)
modest SLIPS work

For time:
Run 1600 meters 7:16
Rest 3 minutes 
Run 1200 5:19
Rest 2 minutes 
Run 800 meters 3:25
Rest 1 minute
Run 400 meters 1:44
17:44 + rest = 23:44

Will run this weekend
Subbed CF Mayhem 200317
Back Squat 1RM in 12 minutes = 155#
Then 8 min AMRAP of 8 thrusters 85# and  50 double unders. Completed 3 rounds + 8 thrusters. Used Rx weight for thrusters, for DU I subbed 80 single unders + 10 successful double unders.

Made up burpee/pull up wod
results there, then into
60/40/20/10 cal assault bike
Times are today's date/compare to date
7:18/8:08
4:54/4:54
2:10/2:16
:54/:59
m/50/175

Mountain bike
3200 mt 12:40
2400 mt 9:13
1600 mt 5:08
800 mt 3:00

6'03''
13'34''
18'38''
21'04''
En aller retour de 200m sur la via fluvial 

Run 1,600 meters（7'30''）
Run 1,200 meters（5'37''）
Run 800 meters（3'47''）
Run 400 meters（1'43''）.
The third day of injury recovery.
https://youtu.be/HJLe57RccrE

Globo Scale-as Rxed.  Sub 2000-1500-1000-500m row or 100-75-50-25 calorie assault bike.  If using a treadmill use a slight incline.  Home: as rxed.  If cooped up inside without an erg/treadmill sub 80-60-40-20 burpees or 200-150-100-50 double unders.

INTENDED STIMULUS

In moments like the one we are living is good to turn to gratitude and appreciation. Can you go out and run? Then do it an enjoy the shit out of it. Just because you can. Today purposely concentrate on having a kick-ass workout. Focus today on finding a challenging pace that you can keep up for the whole thing, and then kill it at the end. If running is not your thing, then do yourself a favor and start slow on the first set and build. Imagine the sole purpose of the first three intervals is to set you up so that you get to that last one ready to kill it. If you love running and know your mile time, open 20-40 seconds below that, and keep or increase the pace in the following intervals. No matter what your relationship is with running, get to that last run and slay. Amidst the uncertainty and the hardship let's rejoice in the fact that we have this fitness thing in common and we love it. ENJOY!


▶ OPTION 1
For time:

Run 1200 meters
Rest 3 minutes
Run 900 meters
Rest 2 minutes
Run 600 meters
Rest 1 minutes
Run 300 meters

▶ OPTION 2
For distance:

Run for 6 minutes
Rest 3 minutes
Run 4.5 minutes 
Rest 2 minutes
Run 3 minutes
Rest 1 minute
Run 1.5 minutes

GENERAL WARM-UP

2 rounds for 30-seconds of:
Air squats
Groiners
Banded good mornings

400-m jog at a light pace

SPECIFIC WARM-UP

Run
2 sets of 25-m carioca run
25-m of high knees + 25-m jog
25-m of butt-kickers + 25-m jog
50-m jog
3 rounds of: 50-m run (increase pace each round)

Champions Club Scaling Notes

RANT
When you see a rest time included, this gives you a good idea what the workout is about. So a mile run will take longer than 3 minutes, and the next thing after the rest is more running, so you know that you are not expected to recover completely before the next run. This is where you can play around with pace: how fast can you go that you can still recover from after 3 minutes? You have plenty of time to practice it.

PURPOSE
Do something with zero equipment

NEW TO CROSSFIT SCALE
4 rounds,
run 400 meters
rest whatever you ran


Check the compare-to for last time's scaling notes

NSFW poster version here.