1:52 on an Octane Free Runner
295-315-335, trap bar deadlifts

CFWUx2 10*45dl*2 10*95*2 10*135*2 5*185 1*223
3:30 run, start/end of back door, past next cul-de-sac, past Bruce's
223-223-223dl

1:35 Rx *Did it on the street, 250m out, 250m back

Set 1- 355lbs 
Set 2- 380lbs 
Set 3- 405lbs 

2:10 on a football field
315, 315, 315

September 9th, 2021

wu: bike, slips
skill: pvc, bar 

wod: 	500 m run*
				2:16
			  emom'3
			 dl 115 kg

post: walk, stretching
* First time running after the injury felt like I better continue to scale running and jumping for a while.

This was fun.

1:26 and 165kg.

My effort in the run was kind of shy in part because I had not run those street in that orther before. In part because I had not seen other athletes put their efforts in. Two young lads broke my time by several seconds. 1:18 and 1:22 each if I recall correctly. That showed me I can beat at those times. They are incredible good at running. They are young, tall, and thin. I am 37, much more powerful and a little heavier at about 75kg. They did awesome and I wanted to do it again just be watching them go when I coached them that day. I know I can beat them, just because I love to run. I love being fast. 

Deadlifts were hard. Built to 165kg x 5 reps and did it twice to improve form. Last rep on the first of the two sets at that weight I let the bar land a couple too many inches away from my shins and allowed then to bend at the lumbar while still pulling the weight up with my legs and general trunk strength. So 4 good 1 bad. Did it again. I did not WANT to do it again. But my girlfriend (she was not my girlfriend then, but she became my girlfriend later after that session was over) looked at me and said, you are not thinking of quitting are you? or something of the sort. I was about to, just settle with that lift. She pushed me over the edge. I love her for that. 165kg the second time was much better. Gotta keep working and get myself thiner plates. I would´nt have been able to lift more weight even if I should have. Bar was full.

"Think lifting is dangerous? Try being weak. Being weak is dangerous." - Wise Unknown.

1:49 1200m assault bike

265
280
300

About 4 min between sets

1:42 sprint 

275/315/345 Lbs

Honestly didn’t want to workout today so I just did the run. 

1:54 rx
Pretty happy with my time considering my mile times have been upwards of 9 minutes lately. The pacing felt good, I probably could have kicked it into high gear toward the end but for some reason I didn’t. Oh well, next time. 

F/24/5’5/140
CrossFit AFK

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

1:35 (550 meters, track)

335lb-355lb-375lb

M/35/6'/175#

1:40 run
deadlifts of 315/345/365

Deo gratias

1:48 500meters,

365 
345
325 

Male 23y 175cm RX 

1:53

345-365-385

Ditched this last week. Completed today, Thursday 8/5 (rest day).
Subbed a 500m elliptical sprint in place of running.

Elliptical time = 3:15 or so? (I forgot to check it before it cleared.)
Deadlifts: 205 - 225 - 250

I probably should have done run instead of elliptical. The heartrate took the mono much harder than the legs, such that the DLs didn't feel heavy enough.

Done 8/4 in the a.m. after the Total WOD.

1:42 on the run.

About 60s of rest, then:

310x5 for each set. 2:53 to complete.

5x5 DL
315-335-355-375-395pr

1:55 150 kgs

10 x 5reps x 100kg dl

5-rep deadlift: 345 - 375 - 405(PR) and 500-m row in 1:32.2
Running not at a place right now where an all-out 550 would be safe
m/53/5'11"/200#

4:29, 275-295-315

Run: 1:58. Could’ve been faster, but a car blocking the sidewalk slowed me down both there and back. Probably a 5-second loss.

Run 550m (on treadmill)
205-225-245
6:03 total time

Treadmill was only available means to run today, so I didn't 'sprint' the run.  Could have gone heavier in the DL.  Next time.

sub：1600m bike 2'08''.
145-150-155KG.
https://youtu.be/QDtXF3FNWmU

Rx
2:05 sprint outside, uphill in the wind

DL
275lb, 335lb, 335lb(x7) ran out of weights...

1:49 500m sprint

deadlift 
225-315-345 15:00

my wife 

500m sprint 2:08

185X3 all together time 4:21

FRIDAY
210730
*Workout of the Day*
For time:
550-yard sprint

Then,
Deadlift 5-5-5 reps
______________
Time;- 01:39 min
Load: 212(Lb)- 236(Lb)-252(Lb)
Total Time: 12:12 min

2:02, 531 deadlift 140#/175/210/265*5, 300*3, 335*1, 350(f)

Very helpful 
Thanks Larry!

1:38 rowing sprint
225-315-375

Modified:
--
warm-up: 5 + 10  + 10 DB DL w/ 2x 15kg DB
1,5 km run
-
500-m sprint: 2'03''
Then,
25 + 35 + 40 DB deadlifts w/ 2x 15kg DB
--
Sprint time not great, but after a poor night's sleep and still sore from previous WODs, not too shabby either.
DL were improvised given the available equipment.
Did 30 more reps post-WOD, for good measure.
4k recovery run in the morning.

550 Yards in 1.56

Deadlifts 185-185-185

1:52 550 yard sprint
Deadlifts 5/5/5: 275, 300, 310lbs

“Sprint” 2:01

Deadlifts
135/155/185

550yd sprint: 1:35
3 sets of 12 with 2x70#DBs

Sprint: 2:02
DL: 320-350-375. Completed in about 9 minutes. 

Sprint.    -2:37
deadlifts -6:59

205-235-270

rx

Sub 1000m bike for run, did the whole thing for time. 255,265,265 DL. 
5:52, bike was 2:08 level 9

1:57 on sprint. 

275/295/305 deadlift. 

I hope I'm not being too thick here... So 500m run 5 DL... Increase load 5DL increase load 5DL...done...is that  correct.?

Thanks 

550 yard sprint - 1:22
Walked 200m back to the garage.
190-210-220 - didn't keep the timer going, but didn't dawdle.

6:04:
550-yard sprint
Then,
Deadlift 5-5-5 reps: 205-215-225

For Time:
550 Yard sprint
Then,
DEADLIFT 
5-220 libbre
5-265 libbre
5-287 libbre
Total Time:4’15”

For time: 6:03
550-yard sprint 2:58
Then,
Deadlift 5-5-5 reps 3:05
135-185-225 lbs

Champions Club Scaling Notes

RANT
In track we've used the "You're workout today is to run one single 400" for plenty of kids, but they have to be experienced enough to make that work. An all-out 400 (or a similar distance) is straight death; an 80% 400m might be a loss of only 2 seconds, but the stimulus you get is pretty different. So if you're looking at this like, "Is that all?" then there's a good chance you need to scale this thing. If you look at this pray for tomorrow to be a rest day, then you just have to make the choice of whether or not to go to that place.

WORKOUT THEMES
Using extreme fatigue to challenge a max lift (that is already tough as a stand-alone).

MAIN DECISION
Do I game this thing or do I really let myself go to the limits of my capacity?

TECHNIQUE SCALE
AMRAP in 20 minutes of:
Run 400 meters
:30 active hold at the bottom of the deadlift

CONSISTENCY SCALE
Same as above, but do 20 light-weight deadlifts per round to reinforce moving the hips but not the spine.

INTENSITY SCALE
Sub burpees, bike, row, or whatever else you can do get a heavy-breathing stimulus, and then pick any lift that feels heavy for 5 reps

INJURY SCALE
Upper-body - 2 all-out 550-m sprints, rest as needed between
Lower-body - see intensity scale

MY STUFF
Checked the box on this one. I was a big time pansy

GENERAL FEAR LEVEL: 8