CFWUx2
38:42
Run to stop sign +1 street light

39:04 RX

M/39/5’9”/195#

26:37 Rx

September 11th, 2021

wu: bike, scales, planks
skill: running drills

wod:	15 t2b 
			15 hanging knee raises
			800 m run*
			15 t2b
			15 hkr
			800 m run
			15 t2b
			15 hkr
				16:50

post: bike, stretch
* Second time running after the injury felt very good. I'm confident to try double under next time.

30 min

31:55 with awkward toes to rings on a woodshed at Serenity Cabin. (Had to bend legs at full hang) 2 breaks each 30...Elevation 1870’ and the side ache on the second run let me know! On oiled gravel. No warmup. 

182/42/176cm

As rx’d, 35:05. 

Pretty ugly in this heat.  T2B were 15-10-5 / 15-10-5 / 12-10-5-3.  Didn’t lose kip til the very end.  Runs were ~9:00/mile pace.  First half (1.5 mile run and 45 T2B) at 17 min; last half at 18 min.

48m/5'10"/180

12:28

Scaled for time...
21 t2b
1k row
14 t2b
1k row
9 t2b

Rx
28:30

sub:ring T-2-B.(27')
https://youtu.be/ba80WrzUYT8

30:31

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

29:40 - Rx (road)

35:40, really short circuit to run a 1.5 mile 

First in 13:08 
Second in 13:31

RX male 23y 175cm 82kg

M/35/6'/175#

20 T2B for the first and second rounds, 30 for the last

30:31

Deo gratias

30:59 Rx

M/28/6’1”/198lbs

As RXd.

33:58.

8 min mile pace each run. Toes to bar were slow as I'm still learning how to kip through bigger sets. 

26:34 Rx

：sub ring：27'.
https://youtu.be/ba80WrzUYT8

：sub ring：27'.
https://youtu.be/ba80WrzUYT8

23:37 Rx

32:09 Rx (all TTB strict)

True miles (1609m/mile, so 2414m/1.5 mile). Slower than expected: 12:30, 12:05

TTB slightly faster than expected:
7-6-6-5-4-2 (estimated, forgot actual count)
5-5-5-5-3-2
5-5-5-5-3-2

Sc to 15 t2b...34:03

34:37 Rx'd
after 210802
TTB went well (took ~1:40), runs were sloooowwww
m/53/5'11"/200#

30:20
on treadmill at 0.5 incline 

27:32

A bit over a half-hour, beginner.

30 hollow rock
1.5 mile run
30 v-ups
1.5 mile run
30 v-ups

23:53

19:35
30 Hanging Knee Raises
0.75-mile run
30 Hanging Knee Raises
0.75-mile run
30 Hanging Knee Raises

Time capped at:
2.20 run
60 T2B

Completed the rest at around 40 min.  Very hot, poor ventilation, treadmill running (not a fan), and probably lack of sleep just sapped my effort today.

Rx 35:30
Burned out on the 2nd "run" - at best a jog.

30 T2B
1.53 mile
30 T2B
22:17

30:18 Rx

Special Mary
For time, all strict:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups
10 handstand push-ups
20 one-legged squats, alternating
30 pull-ups
15 handstand push-ups
30 one-legged squats, alternating
45 pull-ups
10 handstand push-ups
20 one-legged squats, alternating
30 pull-ups
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups
-22:27

제대로된 박스에서 크로스핏 하고싶ㄷㅏ.

32:02 RX including a weird transition from basement gym to outdoor run

Raining heavy so subbed 
15 mins on bike for each run, 
T2B were mixed with some hanging knee raises 

36:57

Beginner Option:
For time: 19:56
15 knee raises
0.75-mile jog
15 knee raises
0.75-mile jog
15 knee raises
another weekend surfing… 🏄🏿‍♂️

Subbed Toes To Dumbbell for TTB.
34:52

Rx(+160' elevation gain)

32:35

M/30s/225lbs

31.46 RX

Rx’d: 33:25

Scaled: 
3 rnds: 
15 knee raises
row 1300 m 
⏰: 24:16

Modified:
--
For time:
30 hanging knee tucks  
2.5 km run
30 hanging knee tucks  
2.5 km run
30 hanging knee tucks  
SCORE: 32'23''
--
Early in the morning, not quite awake. Misjudged length of the first 2,5 km loop, ended up doing an extra km. Stopped the clock during the extra km, and completed the whole thing as best as I could. 
Felt better at the end, though, so I did some more knee tucks and 4 more km of running, hitting a total of 10 km for the session. 
Great workout tips 👍

27:19 did it with the rower instead.  🤙🏻

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Monostructural movement challenged by stamina, also pulling from the hips with skill (global extension/flexion). Again, stamina is meant to be limiter in intensity.

MAIN DECISION
Keep the ROM for toes-to-bar and lose the rhythm, or keep the rhythm and lose some ROM?

TECHNIQUE SCALE
AMRAP in 20 minutes of:
Run 400 meters
12 toes to bars (lose ROM to keep rhythm)

CONSISTENCY SCALE
AMRAP in 20 minutes of:
Run 400 meters
8 slow, strict toes to bar

INTENSITY SCALE
Set a clock to 30 minutes:
Max reps toes to bar
Sprint 800-meters
Rest as needed between rounds

INJURY SCALE
Upper-body - sub GHD sit-ups or L-sit for toes to bar
Lower-body - AMRAP in 30 minutes of: 200-m farmers walk, 12 strict toes to bar

MY STUFF
26:52, got close to the bar not didn't touch on all of them

GENERAL FEAR LEVEL: 7