30:10

5 rounds (Intermediate), hand-release push-ups

28:31

남(m)/46/171cm/94kg/2303014/
Loredo/
6 rounds for time of:
24 squats
24 push-ups
24 walking lunge steps
Run 400 meters
Post time to comments./
오늘기록 38분52초/
최고기록(40/84kg/150601) 32분56초/
화요일 저녁와드

RIP. 21:35 

CFWUx1
28:48

25:28.31
Rx

23:57 track

35:58 Rx'd

29:47

22:50 rx’d

31:56 -Perhaps could’ve done this a bit earlier, or ate another snack for better performance... last time 28:44 but I estimated the runs and may have been short about 100m each round. It’s hotter today than back then too...started with a 4 minute round, then had 3 by 14m, 4 in 20m. Cardio!!! Almost puked afterward. Squats unbroken. Pushups not so much. 3 sets each  until round 5...then 5-7 sets a round. 

180/41/69”

26:24 Rx

34:46

Sub 1200m echo bike for 400m run.
31:02...splits 4:41/5:13/5:09/5:49/5:19/4:50

2 JUL
RX 26:59

29:39

Subbed row instead of run. 

31:50 Rx

M/34/6'/175#

25:06 Rx

27:28 - scaled to only 4 rds & sub 25 cal on bike for run

so, so humid!
6 rounds
24 squats
12 push ups
24 walking lunge steps
400m run
36:29

M/45/6'3"/207lbs
Rx
32:46

M/38/215lbs
Subbed 500m rows for 400m runs
Rest rxd

22min 40sec

Rx'd
33.16 😅👍

23:07 rx
R.I.P.

200526 — 23:46 rx
170925 — 23:39 rx

Modified to 4 rounds with knee push ups

35:06

run was a little longer than 400m in my neighborhood 

Loredo

30:51 Rx 
run was alittle longer than 400m in my neighborhood 

M/31/185/5’11

24:39 rx, appropriate for a workout consisting of 24s

good workout

M/42/6’3”/215

27:17... a grinder on that run. Man is my metabolic conditioning in the street!

Rx: 31:00

Subbed 500m row for run because it was raining. 
finished 27:03

Connor and Matt crushed it in 20:30

Unbroken : 23:47

M/34/180

200624 (modified Loredo)

6 rounds for time of:
24 Air Squats
24 Push-ups
24 Walking Lunges
Row, 500 m

Round times
R1 | 04:00 |  
R2 | 04:29 | +29 s 
R3 | 04:55 | +26 s 
R4 | 05:53 | +58 s 
R5 | 05:52 | -1 s 
R6 | 05:16 | -36 s 

30:25

36:50 rx

Rx’d
24:19
19 seconds worse than last time.

RIP SSgt

21:21 rx 

RX 35:43
RIP!

24:09 (runs on treadmill)

30/m/5’11”/172

35 minutes with 2 minute row instead of run.

28.58

30:23    47 6'1 207. mostly 5/3/1 and paddling on rivers.  11 days straight

23min Wod en extérieur sur le parking run = un tour de la salle

6 rounds in 17:34 of:
12 squats
12 push-ups
12 walking lunge steps
Run 200 meters

Loredo - scaled reps
6 rounds for time of:
18 squats
18 push-ups
18 walking lunge steps
Run 400 meters

27:21

A day late but as RXed 
30:10

26:10

30:50 Rx

M/26/6’2”/220

24:06 RX

2017 scaled it to 4 rds and rowing 400 for 18:20. Happy with the progress. 

M / 27 / 185lb / 5’11”

27:34 Rx 

21:57

21:57

33 / M / 5'9" / 137lbs

2 rounds
Squats x12
Push-ups x12
Walking lunges x12
Run 200m

10:36

Was going to do three rounds, but the running was just too much.

42:29
RX 
At Home with a waking machine (max.6km/h)

32:20 as Rx

RIP Toledo.
Thank you CrossFit.

Workout of the Day
Loredo

6 rounds for time of:
24 squats
24 push-ups
24 walking lunge steps
Run 400 meters
-------------------------------------
Time; 25:59:61min Rx'

34:30s
knee pushups
F/5’5”/140

Rx’ed 
= 20:28 unbroken 

My legs are toasted from the past few WOD’s at the box.  This was at a slow steady pace.

subbed row 400m for run
24m27s
Remembering June 24, 2010 in Jelewar Peace to your family Loredo
Thanks CrossFit for helping heroes to keep getting up 

30:22
cardiooooooo

25:14

31:08

21:07 Rx
compare to was 21:41
M/42/5’8”/160

24:25 rx

my buddy TB 24:29

M/24/5'8"/160lb
Live Long CrossFit 
Mason, MI

27:47 - Rx

For Loredo

24:15
5x 0.33 mile runs instead of 6x 0.25.

Only the four rounds I got golf in half an hour

15:26

Loved it

With 20# vest, 26:31.

This was tough but not too bad.  Started out pretty quick, first round in under 4 min, but running slowed in later rounds.  May have twinged something in my left hip – will have to monitor.  Aidan (9 yo) did this with me: no vest, 12 push-ups, everything else as rx’d, in 23:32.  He’s a tough little nut.

47m/5'10"/185

Where oh where did Bryan Rosen go?  I miss his warmups!

RIP Loredo
30:16
Got 2 rnds with very slow runs due to calf strain
rnds 3-6 were combination of step ups/mountain climbers in place of runs
m/50/175

23:48 Rx
with gratitude
m/52/5'11"/200#

RX’d 21:18

29:38
*150

RIP Sergeant.
34:57, rx on a rolling off road path.
compared to 26:47 on a smooth track.
I'll take it, fitness was achieved.

25:24

35/195/5’9/M

Rx with 20lbs vest: 28:15

22:18
Good to remember a hero.
Pushups are stronger than they've been in a while. 
Steady progress - keep working

Well at least the Lancet community is looking for a non drug alternative to actually reversing and preventing type 2 diabetes but calorie restriction is almost a sure fire way to fail in the long run. They could have gotten dramatic results by getting people off sugar and carbs in about 30 days. I have to wonder if they even wanted to reverse the illness.. Weight loss is not the driving factor in type 2 diabetes reversal. The elephant in the room that nobody wants to discuss is sugar. You want the truth ?? Follow the money trail. The solution is so simple. Get off the couch and off the carbs NO SUGAR... It's a drug for goodness sake. And although the food manufactures and COKE are partially to blame the ultimate responsibility falls to the individual. It is not the governments job to keep us healthy. 

34:02. Subbed 30lb DB PP for pushups, row for run. Semper Fi Brother!

M/64 

Rx: 29:29

"One more for Jess" She is going to be eating lunch by herself lol.

Loredo
21:43

24:03 Rx

M/45/6'2"/180#

Rx'd 
26:40...no excuses but had to throttle last 2 runs back IT band started flaring up

170907
24:40

141225
24:55

121231
24:25

Male/44
Rx'd in 24:19

Capped to AMRAP 20 min
24 Squats
24 Pushups
24 walking lunge
10 basement to garage stair runs (up and down)

3 rds + 16 Pushups

Hey guys I can't do the running part this workout what can I do instead? (I have a jump rope but I don't know if its a good substitute and how many jumps I should do).

27:34 rx
all unbroken
What a special way to honor a painful anniversary in the lives of the Loredo family. 

170917:  27:44
121231:  34:52, with 500m rows

So the new owner and CEO of crossfit made million$ by tracking how consumers spend their money and selling that information to advertisers.  

Wow, that sounds so inspirational!  (insert sarcasm).   Nothing says health and wellness like consumer spending!

6 rounds
24 pushups
24 squats
24 walking lunges
ran 300m instead

20:17

27:54 Rx (PR)

Compare to: 35mins Rx

What a difference 2 years makes! 

22:29
substitute 400m run with 400m row

26:06

6 rounds for time of:
24 squats
24 push-ups
24 walking lunge steps
Run 300 meters Assault Air Runner
36:39

Rx 26:50

Jackie: scaled reps to 20 - 32:55

M/36/172#

24:50 Rxed

Rx 25:14
m/35/175lbs

5 Rounds 
28:48

3+318m

RX 23:57
43/1.78m/77kg

RX:22'11''.
https://youtu.be/3Tm-uCPhEzc

21:33

27:39, 6 rds of 18 reps and 400 m row

WOD ANALYSIS

Coaching notes:
Template: This WOD follows “For Time” template, so scoring is based on the least time to complete.

Modality: This exercise is a couplet modality that is combined of 3 high reps gymnastics movements and a 400-m sprint run.

Purpose: The main focus in this WOD is to challenge the muscular endurance and fatigue.

The reason for choosing reps: The reps of this WOD is high. This high reps challenge the muscle fatigue, so improve the mental tolerance of the athletes.

Note: This WOD set in 6 rounds. So overall, athletes should perform 144 reps of squats, push-ups and lunge, and 2400-m sprint run.

Scale method: If the athlete cannot run 400 meters in under 2 minutes, the trainer must scale the running distance.

Time to perform: This High intensity WOD takes about ≈ 25 min, so if the athletes perform it longer than it, trainer can scale it. Advanced athletes can do it under 22 min.

Running a class: Trainers have ≈ 35 min for set other parts. So he/ she can set the other parts according to purpose of the training and level of physical fitness of athletes.

Physiology (GPP): Stamina and cardiorespiratory play a major role in this exercise. Furthermore, strength, flexibility, and coordination are challenged.

Physiology (energy pathway): The aerobic system is a dominant energy pathway in this exercise program.

Anatomy:
Squat: Gluteus maximus, Quadriceps 
Push-up: Pectoralis major (sternum head), Triceps 
Lunge: Gluteus maximus, Quadriceps, Hamstring, Gastrocnemius, Soleus
Run: Gluteus maximus, Iliacus Psoas, Rectus femoris, Sartorius, Quadriceps, Hamstring, Gastrocnemius, Tibialis anterior
_________________________

Running a 60 min class: 
Whiteboard: ≈ 3 min
General warm-up: ≈ 5 min
Specific warm-up: ≈ 15 min
WOD: ≈ 25 min
Cool-down: ≈ 12 min 

Train hard and challenge your body. Enjoy it ;) 
GOOD LUCK

A few quotes from the commentary I found interesting.
“The findings from DiRECT strongly suggest that the key to diabetes remission is weight loss. The investigators tested a rapid weight-loss regimen, aiming to achieve an initial 15 kg weight loss, which they regarded as a threshold at which remission was more likely. However, the trial results suggest a linear relation: the greater the weight loss, the greater the chance of remission, with no apparent threshold.”

I like what was written in the summary, that the weight loss might be a result of better insulin management, not the other way around. JR made a great point that any reduction in calories also implies a reduction in carbohydrates.

“Multiple visits bring substantial additional costs to the health system, patients, and the wider economy (since such appointments will often require time off work). Irrespective of cost- effectiveness, providing this programme at scale would challenge primary care provision worldwide. For example, in the UK, people see a primary care nurse for 1·28 10-min appointments per year on average.12 If 25% of people with type 2 diabetes were to follow the DiRECT programme, this would necessitate a roughly 50% increase in total nurse consultation time and therefore workforce.”

Let me put on my green eyeshade for a moment and play accountant. Yes, there would be an increased cost to offer nutrition counseling to people. Especially at the onset. I suspect this cost would be offset over time by the reduced cost of medications and treatments for diabetes complications. Of course, people might live longer and collect more social security checks...but that's not really a problem for public health.
And how sad is that the average person gets 12 minutes of attention per year from a doctor?

“…about half of the intervention participants resumed their total diet replacement on at least one occasion, but even so, there was a mean of 2·6 kg weight regain between the 12-month and 24-month assessments, so further evidence is needed.”

Pretty typical of most calorie reduction diets. What I would love to see in the future is a head-to-head competition between Virta, DIRECT, Jason Fung's IDM and see whose program wins. It would be nice if the free market could pick the winner, but healthcare is about as far as you can get from a free market.

40:49 RX

29:03 
CFHIM - MAKING PEOPLE BETTER

My library does not get this journal. I would be grateful for a copy. The question I would search is the extent to which the authors compare those results to those of Hallberg, et al. which appear to be better and require a far less demanding intervention.

Champions Club Scaling Notes

RANT
I would normally say Just a Workout... but it's a hero one.

WHAT ABOUT THE MOVEMENTS
Squat - squatting, speed, pulling from the hips, pushing from the hips big range of motion
Push-up - pushing, midrange, connection, speed
Lunge - locomotion (kind of), squatting, unilateral loading
Running - locomotion, falling, skill (using gravity/elasticity)

WHAT ABOUT THE FORMAT
Normal setup where stamina/muscle burning makes us want to stop, but we probably have the capacity to go through the entire thing unbroken. At least lunges/squats. This workout will be as bad as you want to make the run.

TECHNIQUE SCALE
As is.

CONSISTENCY SCALE
As is, maybe try 3 rounds and mushing together the reps. 48/48/48/800

INTENSITY SCALE
Rest in between whatever you did the round in, keep track of fastest and slowest rounds.

MY STUFF
18:30 as rx'd.

GENERAL FEAR LEVEL: 7