E2MOM

all between 17 & 19 seconds

CFWUx2
15:34 best - 20:86 worst
3 sprints away from home, 3 back, 3 away, 1 back, walk home

16:21 total time

M/39/5’9”/195#

Completed 7/12 a.m. Biked both ways from the track, about 3.5 miles total. Total workout was 15:48, I did not necessarily clock each 100m, but each was somewhere between 13 and 15 seconds, with the majority being 14's. Legs were burned up during/after!

16:43
15:94
15:63
15:14
15:64
13:97
15:74
15:88
15:22
13:69

Warmup and cool down from Instagram 
on turf at greenlake/woodland. 
13.03
12.75
13.32
13.69
14.34
14.54
14.06 unknown rest b4 this one but close
14.07
14.72
14.66
All 10-13’ short except the last 2 due to miscalculation. This got really metabolic right away never fully recovered! Still recovered almost fully in the lungs but definitely felt heavy legs! 

42/69”/177lbs. 

21/21/21/21/21/22/21/21/20/21

15-16s couldn’t be much more accurate with a wrist watch. Started the timer & then jogged a few steps to the start point. 

16.21
16.57
15.83
17.55
16.28
17.53
16.61
17.60
17.95
17.89
15.58

18:12.0 total

On Air Runner. :20-21 each round 

39M 5’9 175

M/25/5'8"/155lb
CrossFit AFK

19s-20s-21s-21s-21s-21s-21s-21s-21s-15s 
(all 50m down and back except last one was 100m straight) 

M/35/6’/175#

100m rows:
18.0/17.7/17.2/17.2/17.4/17.3/17.1/16.9/17.1/17.0

17, 17, 16, 16, 17, 16, 16, 17, 17, 17

60 second treadmill sprints x7 at
8.5mph, 8.6, 8.7, 8.8, 8.9, 9.1, 9.3

227.99 meters
230.67 meters
233.35 meters
235.93 meters
238.67 meters
243.97 meters
249.46 meters

49 y/o
:20.9
:19.98
:18.95
:18.79
:24.74
:22.7
:22
:20.85
:21.07
:18.7

rx

26 y/o
160lbs
1-19
2-15
3-15
4-15
5-15
6-15
7-16 
8-16
9-16
10-15

it is as about 75M in a steep hill

18:01 (down back - last one was just down)
28
29
26
30
30
28
29
27
26
18 (straight down)

F/24/5’5/140
CrossFit AFK

Rx’d up a <5% incline
24:06
23:52
26:35 (had to yield to a dog walker)
24:33
24:25
24:36
24:79
24:40
24:33
25:55

17, 17, 15, 16, 16, 16, 17, 17, 15, 16

（13''84，14''39，14''07，14''63，14''97，14''81，14''77，13''93，14''48，14''63）
https://youtu.be/jJRL9_UKBoQ

Did this as a sprint down the length of a soccer field. Didn't time the runs or rest but probably didn't use the full 90s rest.

17-18 seconds per round

1:44
1:45
1:45
1:46
1:46
1:46
1:47
1:47
1:48
1:49

17-16-16-16-17-16-17-16-17-15

Slightly uphill on the odd rounds, slightly downhill on the evens.

RX ~20 secs; 17 mins total 

Around the tennis court is St. John. 

42 / 6’0 / 195

Keep 15" in each sprint

Ran on air runner so took alittle longer. Each round was 19-25 seconds

M/28/6’1”/200lbs

Rx 20-23sec each 100m

Rx: 15 - 16 seconds each

37
45
36
38
39
40
39
38
49
49

Forgot to comment yesterday, was 10x10m shuttle runs. Bad times regardless but I blowed my back doing deadlifts in a previous workout that day and I was glad to be alive.

on Assault air runner 90% of the distance for each 100m

0:21
0:20
0:19
0:19
0:18
0:19
0:19
0:18
0:18
0:18

0:18 when resseting the distance on the air runner while walking(rolling start)

0:20 when starting from standing stop.

I’m a whimp, Too cold & windy so me & my 6 year old subbed:

10 Rds 
10 burpees 
30 sec rest btwn 
:28/:26/:26/:26/:27/:28/:25/:27/:26/:25

Either I was slow or she was cheating not doing 10. 😆

18, 17, 16, 16, 16, 17, 15, 15, 16, 16 

10 rounds, each for time, of:

100-meter sprint
Rest 90 seconds
______________

R1-00:17:00
R2-00:17:72
R3-00:17:51
R4-00:17:09
R5-00:17:48
R6-00:17:22
R7-00:17:59
R8-00:17:84
R9-00:18:20
R10-00:16:53

Set a Tabata timer for 20:90, 100m splits:
15/14/14/15/15/14/14/14/14/14
So 95s rest vs 90, close enough

Round 2,3,5 at :16, all others :17. Last time had one round at :15, all others :16. Getting slower in my 50’s😕. 

M/55/6’1”/180

10 RFT
Run 100 m every 2 min (~1:43 rest each round)

17.2 - 17.3 - 16.8 - 16.8 - 16.6 - 16.7 - 16.9 - 17.1 - 16.8 - 16.6

Performed on a C2 Rower
:17.5
:17.3
:17.3
:17.1
:17.1
:17.1
:17.1
:17.1
:17.2
:17.0

00:46
00:45
00:42
00:45
00:44
00:42
00:39
00:42
00:46
00:38

Re-posting to WOD comments.

Completed each round in 17-19 secs, rested pretty much as Rx'd.  Couldn't get more accurate times when having to look at a wrist watch, so may have been faster or slower each round.

So far so good in meeting my goal today of at least near max effort without injury for each round - no injuries I can feel yet anyway.  Last time I attempted this I strained a quad 4th round in, so I was a little reserved today. Times were much slower than I like, but I am much older than when I routinely sprinted like this.  Many of you that post here know that being in your 40s (and older) makes a big difference.

10 rounds, each for time, of:
100-meter sprint
Rest 90 seconds
SPLITS :23 / :19 / :23 / :20 / :20 / :18 / :18 / :16 / :20 / :16 / 
--
It's been ages (over a year, for sure) since I last did a short interval session like this one... I would have never imagined a year ago that I would do one again in the context of a CrossFit workout. But here we are. 
Despite all the squatting yesterday, legs felt fresh and strong and the whole workout felt great. 
3 km fartlek run as warm-up, 2 km cool down with some additional sprints thrown in for good measure. Session totals: 45 minutes, 6.3 km
4 km easy run in the early morning.  
PS: Should've watched this great video (posted to 170125) before. Probably could have shaved 1 or 2 seconds off each round 👍

Sub/scale to row 125-m
22.4 - 22.3 - 22.6 - 22.3 - 22.5 - 22.6 - 22.7 - 22.7 - 22.4 - 22.4
Fun though they are, max effort running sprints not a good idea for this body right now
m/52/5'11"/200#	

Champions Club Scaling Notes

RANT
Nothing to rant about

WHAT ABOUT THE MOVEMENT
Sprint - monostructural movement done for a short duration at high intensity, enough rest time for some recovery but not all, unilateral loading, elasticity, skill (using gravity)

MAIN DECISION
Is a single modality day what I need? Or do I have the capacity to sprint?

TECHNIQUE SCALE
5 rounds
Run 400 meters
Rest double whatever the run took

CONSISTENCY SCALE
As is, aim to keep the same time for each one

INTENSITY SCALE
As is, just rest as needed between

INJURY SCALE
Lower-body scale - 10 rounds of 8 burpees. Rest 90 sec. in between

MY STUFF
I went to the hill and did a run up with a walk down. It was snowing. I was not happy.

GENERAL FEAR LEVEL: 6

0:22, 0:19, 0:18, 0:21, 0:19, 0:19, 0:20, 0:20, 0:19, 0:20
Completed after OH squats workout; 60 seconds rest between sprints

23.92
23.85
21.26
22.06
21.8
23.73
21.64
21.82
21.97
22.27

Rx (102.5 mètres) starting-blocks position (no équipement) switch starting leg each round. Between 15 to 19 sec each (most 17 sec)

M/55/140#/68”
Assault Air Runner

:22
:21
:20
:19
:18
:19
:19
:18
:18
:18

From goal line to end line on a football field
20.25
18.65
18.55
18.19
17.94
17.81
18.08
18.03
18.74
18.27
This is an excellent workout. Expecting very sore and stiff hammies tomorrow!

10 rounds, each for time, of:
100-meter sprint
Rest 90 seconds
26 Sec.26,26,25,25,24,24,23,21,22
Assault Air Runner

19.35
17.95
18.07
18.69
19.60
18.03
19.23
19.58
18.93
20.30
16:42.49 total time including rest.

It's breezy and freezing, so ... meh. I fumbled the clock (iPhone) a bit. Still, #10 was a dog: I was expecting all 20-, hoping 19-.

22:68, 21:06, 19:92, 24:55, 20:53, 21:05, 24:13, 22:87, 22:86, 20:17...little hamstring strain

Completed each round in 17-19 secs, rested pretty much as Rx'd.  Couldn't get more accurate times when having to look at a wrist watch, so may have been faster or slower each round.

So far so good in meeting my goal today of at least near max effort without injury for each round - no injuries I can feel yet anyway.  Last time I attempted this I strained a quad 4th round in, so I was a little reserved today. Times were much slower than I like, but I am much older than when I routinely sprinted like this.  Many of you that post here know that being in your 40s (and older) makes a big difference.

This is no joke... sounds deceptively easy 100 m.. what's big deal.. after 6 rounds I was gassed... but my last round wasn't my slowest.. thanks Dave👍