남(m)/46/171cm/94kg/2303023/
Jerry/
For time:
Run 1 mile
Row 2,000 meters(1회당 8m)
Run 1 mile
Post time to comments./
42분44초/
목요일 저녁 첫번째와드

CFWUx1
32:21

Time: 32:16

Good workout. Will come back to it. RIP Jerry.

Lucas
M/39/5'8"/190

23:03

24:39 which appears to be a PR. This one's for you Lakey.
1.5km road loop in about 6:30
2.2km m/c row in just over 10m
1.5km road loop
24:30 25.04.12 sub & part 20kg SDLHP (70,30), t/m run @ 3% & 13.5kph, 20k SDLHP (30,30,20,20), t/m run @ 3% & 13.5kph.
26:57 06.10.11
38:13 17.10.10

26:33rx

RX 28:40

22:06 

24:41 rx’d. First time on this one. Ran around the neighborhood. No stopping to walk. First mile in under 7:50. Row in 8:17...not much time for a warmup...



180/41/69”

24:09 Rx PR 

26:30 RX

15 minute bike session, rest 1 minute then right into it.

Subbed .75 miles on assault runner: 23:00

M/34/6'/175#

23:56 Rx

Male 50 181cm/76Kg 
29:43
Rx'd 

23:44

Run 7:44
5 second transition
Row 7:53
Run ~8:02

M/6’1”/27/205

23:01 (sub’d 80x burpees for row)

1 mile run
100 burpees
walk/run 1 mile 
38:29

M/50/76"/250#

Total time = 32:00

Mile 1 = 10:58
Row 2k = 8:07.5
Mile 2 = 11:10

Miles done on a hilly gravel/dirt road
"Real Feel" = 103°F

23:13

27:19

96f outside...sub run for 3 mi echo bike

8:35/7:54/9:00

Total time with transitions: 26:26

27:55rx on a true form runner

24:50 Rx’d

29:59

23:06 rx

7:06 run
7:20 row
8:40 run (ouch)

26/6’2”/220

25m24s RX
Thanks Sergeant Major

RX
28 minutes. Terrible time. Need to work on my rowing. 

Took it nice and slow

9:30 miles
9:09 row

For Time:
1 mile run
AMRAP 6'
Double-unders
1 mile run
Time: 22:30:48 total +263 Double Unders

I wonder where Eric O connor is, he was one of my L2 seminar instructors and I appreciate his insights here. Coach if you see this I would be happy to see you pop back here again.

Modifiqué JERRY por falta de un C2 rower.

Completé x tiempo y reps:

1 milla corriendo
7 min burpees
1 milla coriendo

Mi score de JERRY modificado: 21:32 y 70 reps.

Rx’ed 
=22:33

Hot day in Minnesota, 93F and humid. 

M/24/5'8"/160lb

23:19

For Jerry

M39 6Ft 183lbs
25:24
sweat fest 

Jerry
22:23
Runs - treadmill @ 1% incline

Took awhile to get my legs back under me after the row.

Splits for each piece were roughly:
6:45/ 7:50/ 7:15
The remainder was in transitions.

M/34/178

25:50 as Rx’d

36/M/172

1 mile 
max burpees in 8 min (81)
1 mile
25:59 
(3pm 103f heat index for extra suck)

Casual 5k this morning as well

Where have all the coaches gone??Coaches....please. We novice rely on your expertise to better sharpen our experience to grow in this community and training. The wod notes and warmups were invaluable! 

25:44 Rx
8:24 mile, 7:59 row, 8:58 mile, :23 time in transition 
with gratitude
m/52/5'11"/200#

24:20 RX

35/190/M

23:57 5K

no rower so just ran a 5K. 

90 degrees, two dogs, running stroller. 

35/195/5’9/M

Rx 23:44

Champions Club Scaling Notes

RANT
The site ate up my comments last night it seems.

WHAT ABOUT THE MOVEMENTS
Running - locomotion, falling, using gravity, unilateral loading, squatting
Rowing - locomotion(ish), squatting, falling, using gravity, deadlift shapes, push-up shapes

WHAT ABOUT THE FORMAT
A 2-mile run and 2k row split up in a way that gets more intensity out of each.

TECHNIQUE SCALE
2 rounds of:
Run 800m
Row 1k
Run 800m
*rest whatever the row/run efforts took between each movement

CONSISTENCY SCALE
Lump the run together into a 2-mile run. Put whichever movement you want to prioritize first.

INTENSITY SCALE
As is, rest as needed between movements. Record 3 separate times.

MY STUFF
15:13, scaled to 800m run, 200 sdhp, 800m run.

GENERAL FEAR LEVEL: 7

As rx’d, 24:57 (PR).

Technically a PR, but I accidentally ran 1.2 miles each way first time I did this.  It works out to almost exactly the same time.  First run was 7:40, row
was 8:00, and last run was just under 8:00.  Transitions were 40-45s each.

47m/5'10"/185

28:12 Rx

No rower. Will honor Jerry next week I hope. 

4 RFT
15 one arm DB snatches, 30# DB
15 DB snatches, other arm
15 squats, both 30# DBs
2 min rest

1:55-1:50-1:48-1:48

57/5’8”/160

23:01
7:51
200 2x20# db sdhp (7:30)
7:40

WARM UPS  PLEASEEEEEEEE

27:13
Run 1 mile
50 SDHP (45#)
200 SU
50 SDHP (45#)
Run 1 mile

My 8 year old son did the runs with me. My 5 year old daughter did the last mile with us, in her sandals. 🤷🏻‍♀️💪🏻

Rx 
1 mile 8:07
2000m row 8:57
1 mile 6:57
Time 24:02
It was a bit tough to get through those rows but I made up a minute with my second mile. 

31:29 w/20# weight vest

Jerry
For time:
Run 1 mile 10;03 Assault Air Runner
Row 2,000 meters 9:23
Run 1 mile 9:27 Assault  Air Runner
28:53 

Rx 23:16

Jackie Rx 31:17

Assault bike, row assault bike, 8 minutes each, 2.8 mi/1810 m/2.7 mi

Modified--camping in Michigan.
RIP Jerry
10 min run
100 sdhp 53#kb
100 kbs 53#
13 min walk(calf strain)
37:18
M/50/175

1 mile run 6:55
200 sdhp 45# bar 
1 mile run 7:49
Time 26:42 

Subbed:
800 single-unders
200 TRX squat-rows
800 single-unders
21:35
(I was kinda stationary since I was cooking in the garden in the meantime).
43/1.78m/77kg

1 mile run
100 burpees
1 mile run

20:58

RX:23'58''.
https://youtu.be/OZEFqtf-TvA

WOD ANALYSIS
Coaching notes:
This exercise is a hero WOD that evaluating the aerobic capacity.

Modality: This exercise is a single modality that includes 3 high distance run and row from metabolic conditioning modality.

Purpose: The training purpose is improving the cardiorespiratory endurance. The volume of the training is long, so recovery has not been a limiting factor. 

Time to perform: This high volume WOD takes about ≈ 25 min. Trainers have  ≈ 25 min for set other parts of class.

Physiology (GPP): Cardiorespiratory endurance plays a major role in this exercise. 

Physiology (energy pathway): The aerobic system is a dominant energy pathway in this exercise program. Because the duration of this exercise is long and the intensity is moderate that the body uses aerobic pathway most of the training time.

Anatomy: 
Run: Gluteus maximus, Iliacus Psoas, Rectus femoris, Sartorius, Quadriceps, Hamstring, Gastrocnemius,Tibialis anterior

Row: Trapezius (middle fibers), Latissimus dorsi, Biceps, Gluteus maximus, Quadriceps, Soleus
______________________

Running a 60 min class:
Whiteboard ≈ 3 min
General warm-up ≈ 5 min
Specific warm-up ≈ 7 min
WOD = 25 min
Cool-down  ≈ 10 min

Additional time: It remains ≈ 10 minutes that can be divided in specific warm-up or cool-down

You can see my other analysis in my instagram page.
Train hard and challenge your body. Enjoy it ;)
GOOD LUCK

28:15 
CFHIM - MAKING PEOPLE BETTER