CFWUx1
27:30
Dog slowed me down a bit.

22:04 060221 track. Really happy with this. Prepared well then started steady at about 1:45 per lap and was able to maintain sub 1:50 throughout.
Recently:
23:36 09.08.20 track (43oC)
23:30 05.02.20 track
PBs:
20:40 160811 road (UK)
21:33 210314  track

26:11

M/47/180/67”
32:30
Ran at Nick and Bonnie’s neighborhood. 

26:29 in shoes this time on a similar course but had to stop for a truck so only 4 seconds slower than last time even though I paced it differently. Started off at 13kph and ran 2 minutes/ walked 30 seconds basically the whole way except for a 2:15 run and a 1:15-ish one at the end. Found myself slowing to 10.5kph in the last mile and tried to pick it back up but it was tough!


181/41/69”

23:30

21:40

ran with the wife, 38:40

22:26 Rx

25:37 Rx'd

Not a PR, but still hurt real bad. 

24:09 rx

200428 - 23:14 track
190709 - 21:18 treadmill
190606 - 21:50 treadmill
190214 - 21:42 treadmill

23:50
 first time working out after 2, months

Still not a runner...3 min longer than april 2020...31:18

41: 33

Globo/home/bodyweight scale:  As Rxed. 

24:07, subbed 4 miles elliptical level 12. 

24.52

JonNYC 

They had a virtual course set up so used it.   37:23.68
dirt slow but it’s the longest contiguous distance in over a year.

Sub 5k row
28:46 
:50 sec rest after every 1000m
This was after the wod on 9/23/2020
m/50/175

24:45

23:30

35:26

29:06

I did 25min

Connor & Sheri
2 miles
20:34

Been working CF Football lifts into my workouts, which completely has me off cycle w/ mainsite.  Getting stronger, but at the expense of my overall cardiovascular fitness..always a trade-off somewhere.

3 RFT
400 run
30 squats
15 power cleans, 35# DBs
14:07

1 hour later,
5-10-5-10 deadlift
265-225-265-235#

5 Kilometer Run 
24:35    57/M
I did feel those GHDs
Good sneak attack on the part of Crossfit....

M/24/5'8"/160lb
CrossFit AFK

200922 - 21:18 (meadow trail run)
200406 - 23:05 (meadow trail run)

21:20
Treadmill @1% incline

Subbed 30min bike

Couldn’t get away from the kid’s school work long enough during the day & work at night so the bike filled in today. 

Easing my way back into running from a calf strain - so changed it to:
3 rounds of 800-m run, 1000-m row
26:47
m/52/5'11"/200#	

Análisis:

Goal:oxidative pathway 
Duration: 20-30 min
Reps/load:
5000 m run
Run:body weigth
High reps.
Total 5k run. Long wod.

Overall: bodyweigth

Breakdown:
Long wod focus on the oxidative pathway
Single modality wod (monoestructural)
High reps scheme develop the stamina
Run 5k is a high reps wod (+3200 m)

Challenge:
Finish under 20 min

Class:
Brief 3 min
8 min warm up
6 min skill
2 min rest
Wod 25 min
2 min rest
10 min finisher 
4 min COOLDOWN 

Warm un general: 6-8 min
2 rounds:
1 min bike 
1 min jump rope practice 
12 russian kb swing

ESPECIFIC warm up 6 min
Run review 
Run drills

Wod 25 min
Scale the distance 3200-5000 m

Finisher:
Single lounge  each leg max.reps 
4x30 seg work :45 seg rest.

Cool DOWN 6 min.

For more chesse:
https://www.instagram.com/invites/contact/?i=1ukdeibsaia0z&utm_content=j09acob

200922:31'15''.https://youtu.be/2AEsjiuH0rs
200406:22'18''.

M/45/6'2"/180#

300 cal assault bike
22:48...didn't tape mouth shut like compare to in 23:44

22:09 Rx

Missed my PR by 20”, but I’m ok with that.

25:49

scaled to 2.5 miles in 22:45

Started the timer on the Back - 10:20 for last 2500 meters

Made up Nancy today - results over there.

19:22 RX

22’18” PR PR PR

22:21
I probably could have pushed a bit harder in retrospect, but this morning my lower back and knees were still stiff and sore from the 5 day cycle even after my warmup so I didn’t want to go full out. Not far off my PR though so maybe I will go for it in a week or so.

25 min 3250  meters  Assault Air Runner 

22:17 pr by 5 seconds 
compare to was 23:19

9660m 59:44

29:29 Rx 

WOD ANALYSIS

Coaching notes:

Modality: This monostructural WOD includes high volume running from metabolic conditioning modality.

Purpose: The training purpose is to improve the cardiorespiratory endurance.

Note: The distance of the running is long, so recovery has not been a limiting factor. 

The reason for choosing distance: The all-out 5000 m running is challenge and improves the lactate tolerance threshold. This is the main factor for successful in crossfit, which causes athletes finished WODs with at least drop power.

Time to perform: This high volume WOD takes about ≈ 25 min, so if the athletes perform it longer than this time, the trainers are advised to scale the distance.

Running a class: Trainers just have ≈ 35 min for set other parts of class.

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

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

Anatomy:
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≈ 3 min
WOD ≈ 25 min
Cool-down  ≈ 10 min

Additional time: It remains ≈ 14 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

19:50 pr this morning in uk

Champions Club Scaling Notes

RANT
Went to my first volleyball game tonight - which was my first indoor sporting event since the lockdown. It's weird without as many fans but still cool to see Jaylee do her thing.

WHAT ABOUT THE MOVEMENT
Run - monostructural, skill (falling), unilateral loading, longer distance/duration where stamina is a factor

WHAT ABOUT THE FORMAT
A common test for long distance. See how our training has affected this area of fitness.

TECHNIQUE SCALE
5 rounds for quality of:
Run 1,000 meters
Rest as needed between efforts

CONSISTENCY SCALE
AMRAP in 20 minutes of:
Run 200 meters
30 lunges
15-sec. L-sit

INTENSITY SCALE
Same as Technique, but record your fastest and slowest times

MY STUFF
I hit another pr! Not on this... I redid Awful Annie yesterday instead of resting because one of our coaches wanted to try it out, and I kind of cut the workout off on the round of 20 because the power cleans were feeling really good. I just kept going up and up in weight and ended up hitting 270 - which was a pr by 20 lbs. Today I didn't work out.

GENERAL FEAR LEVEL: 7