CFWUx2
1:42 1:38 1:41 1:33

12:22 RX

M/39/5’9”/195#

11:33 Rx'd 

1:33, 1:40, 1:38, 1:38

11:43 at track (1:24/1:27/1:26/1:26)

13:38

1:38, 2:03, 1:50, 2:05
ill let you guess which ones were downhill

F/24/5’5/140
CrossFit AFK

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

11:09 - Rx (down hill on odds, up hill on evens)

on GWT

12:28

1:18, 1:19, 1:20, 1:23

Run 400m

1:28
1:33
1:30
1:32

1:21
1:23
1:25
1:25
Rx

M/35/6'/175#

1:29/1:31/1:30/1:30

1:22, 1:26, 1:28, 1:29

2:13, 1:57, 1:45, 1:35 on Treadmill

Rx
1:30
1:27
1:26
1:20 

Ran .25 mi using Garmin watch GPS

1:29.1
1:20.2
1:23.7
1:23.0

M/28/6’1”/200lbs

1:51
1:45
1:44
1:46

Then, 5-5-5-5 bench press
145-147-148(4)-145#

Rx'
Times:
*1:15
*1:09
*1:32
*1:17

M40/6’00”/185

1:37, 1:33, 1:31, 1:29

13:51

1:56
1:58
1:49
1:45

410 meters

1:15
1:17
1:27
1:28

2:11/ 2:15/ 2:03/ 1:58

I'm Not fast but at least today I did have rain boots on and our Newfoundland puppy (who probably won’t be a good running partner when he’s older and loses the puppy energy) with me for Rd 1 & 2. 

I was just trying to take him outside to stop the furniture chewing & from eating the kid's art project. Figured I'd try to squeeze the runs in hence the boots. 🤷🏻‍♀️

4 rounds for time:

Run 400 meters
Rest 2 min.
______________
Time:
R1- 01:12:68 min
R2- 01:18:53 min
R3- 01:28:75 min
R4- 01:20:63 min

1:43
1:49
1:53
2:00

M/56/6’1”/180

4 rounds for time:

Run 400 meters
rest 2:00

Rx: 11:42 (1:30/1:26/1:25/1:21)

‘BIG TIGERS’
Complete as many reps as possible in 
8minutes of
5 strict handstand push-ups
8 alternating pistols
5 strict pull-ups
 -6R+5

부모님 사랑합니다^^

1:35, 1:34, 1:34, 1:34

1:41 - 1:31 - 1:36 - 1:30 = 12:18 Rx
Odd rounds with the wind, even against.
Did the running after doing AGOQ3 (75  clean 135-lb + 300 DU) - 75 clean + 185 DU = 260 reps complete at the 15 min time cap
m/53/5'11"/200#	

Dustin, you're becoming a regular on the main site...oh how you've grown.

Rx:
1:30, 1:22, 1:22, 1:20

Rx, 1:37/1:30/1:31/1:30

1:29
1:28
1:28
1:21

Did 90 sec rest between rounds

4 rounds for time:
Run 400 meters
Rest 2 min.
2:29 - 2:18- 2:06 - 2:05
Assault Air Runner

4 rounds for time:
Run 400 meters
Rest 2 min.
SCORE: 1'40 / 1'29'' / 1'32'' / 1'29''
--
Almost forgot how I loved doing 400m intervals. Must do these more often 💪 
Total session: 6 km.
5 km easy run in the early morning. 

11:44 (down-and-back on the street in the neighborhood for each attempt)
1:26
1:27
1:25
1:26

I was sucking wind today.  Gotta get back to running more.

Legs were sore from squat cleans & previous 2 days of trail runs! 

12:30 total! 
R1 1:43
R2 1:37
R3 1:34
R4 1:36
Last 100 meters sucked every time! But I got better/felt a little better each time. 

Male
~400 #
26 years old

I didn't feel confident enough to run outside yet, so I did the same thing as yesterday, but today I did all assisted pushups instead of regular pushups and I was able to finish in 9:01 which is closer to the RX timeframe. 

15-12-9
-Front Squats (15# KB)
-Knee pushups

Did exactly 2 min each round, had a big run yesterday and an even bigger hike on wednesday so today wasn't the day for pushing it

Right what I needed ! 
Did on the street
1:48 / 1:48 / 1:48 / 1:42

1:32.99
1:36.24
1:34.74
1:37.17
12:22.18 total time including rest

400m one way, then 400m back - slight downhill then slight uphill explains the odd/even delta

4 x 500m row w/ 2 min rest
1:46/1:46/1:45/1:43

11:21. Done at a local track.

1:17
1:17
1:23
1:20

Haven't been on a track in a long time. Last 100m was rough every round. 

Sub:Ski.https://youtu.be/PNgnq0vlOhA
1R:1'24''
2R:1'38''
3R:1'32''
4R:1'39''

11:34 mix

Male 23 175cm 82 kg

Done in
1:23
1:26
1:30
1:28

Rested
---
2:00
2:30
2:07

Champions Club Scaling Notes

RANT
A general principle to keep in mind is the shorter you rest, the lower the intensity is usually going to be. Over the last 20 years CrossFit has challenged this by changing modalities (for example, doing a 200-m run and 20 push-ups each round instead of 400s for today), but in general when you see a rest listed there are two things you should immediately do: 1) be scared 2) get an idea of how long you're going to be working for - comparing that to the time you're resting should give you a sense of how intense it should be.

WORKOUT THEMES
A high intensity (not quite max output) followed by a rest time, using a monostructural movement.

MAIN DECISION
Do I want to spend an entire workout running on flat terrain or do I want to venture off to somewhere that features a more interesting landscape?

TECHNIQUE SCALE
4 rounds of:
400-m run
[insert movement that you need to practice]

CONSISTENCY SCALE
2 rounds of:
800-m run
Rest 4 minutes in between

INTENSITY SCALE
Rest as needed between

INJURY SCALE
Lower-body scale - find two movements you can do at a high intensity and do 2 5-minute AMRAPs with a rest in between.

MY STUFF
Hit this one at around a 6. First one was 1:25, last one was 1:03

GENERAL FEAR LEVEL: 8