0:56.8
1:55.9
4:04.8
1:58.2
0.56.0

14:51.7

Rx'd

CFWUx2
15:10

13:12 Rx

13:14 RX

M/39/5’9”/195#

No rower, so:
10 burpees - :29
20 burpees - 1:18
40 burpees - 3:36
20 burpees - 1:39
10 burpees - :33

completed 12/3 a.m.

13:21 total. Splits were:

250m - 0:53
500m - 1:57
1000m - 3:55
500m - 1:48
250m - 0:49

completed after 12/2 snatch WOD. 

M/35y/180cm/80kg

12:53 total time

250: 00:57
500: 01:53
1000: 03:57
500: 02:00
250: 00:55
total time: 15:00

October 24th, 2021; evening*

wu: bike, scales + planks, db

wod:	250 m row, 0:48
			500 m row, 1:46
			1000 m row, 3:52
			500 m row, 1:52
			250 m row, 0:52
			1 min rest between each round

post: row, stretch
* One day rest extra between this and the prior wod to reduce the stress on my ankle.

53.2-1:53.8-3:59.3-1:56.6-55.7

M/48/5’7”/180

250m :55.6
500m 2:03.3
1,000m 4:40.1
500m 2:07.3
250m :57.8

12:59 total including 4 breaks:
1:35-37 pace on the 250’s. (:49ea)
1:46/1:47 on the 500’s
3:48 on the 1k

no warmup except 10 strokes building in effort. Piece of toast with cream cheese 4 hours ago...otherwise fasted. Felt good going into each interval and did better than last time. 

182/42/176cm

Row
48.0/ 250m
1:47.8/ 500m
3:50.0/ 1000m
1:52.6/ 500m
53.6/ 250m

¡VIVA MÉXICO!

50.2 
1:45.3
3:39.5
1:44.9   
48.8

Last time, I went mostly all-out on the 250 and then PR’d my 500.  At that point, I basically died and was a zombie for the last few rows.  This time, I tried to go hard but keep it more manageable, striving for a sub-3:40 on the 1K, and trying to keep even splits on the other distances.  Today felt better too – still hard, but last time I almost saw Jesus.

48m/5'10"/180

Completed on 9/14

50”, 1:43.8”, 3:45.2”, 1:46,6”, 48.9”

M/28/6’1”/200lbs

55", 2'11", 4'28", 2'06", 54" Rx

0:49.0 / 1:44.8 / 3:57.3 / 1:54.1 / 0:51.0
Compared to 
0:48.8 / 1:45.5 / 3:57.6 / 1:54.4 / 0:50.8

No meters on my cheap rower so

1 min
2min
4min
2min
1min

55.6 cal

male 23y 175cm 83kg

14:43 rx
0:58
2:04
4:24
2:11
:58

F/24/5’5/140
CrossFit AFK

M/35/6'/175#

13:16 total time

Deo gratias

Running
200m 0:46
400m 1:48
800m 4:01
400m 1:53
200m 0:47

At the soccer field in the middle of Lake Fairfax Park. So then I did a 9.2km trail run in 1:05:37.

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

13:35 - Rx (:50-1:43-3:42-1:50-:51)

Goal was to stay under 1:40/500m pace-1:45/500m-and 1:50/500m pace. Fell off that half way through the 1k effort. Suffered on the second 500m and 250m effort.

250: 0:51
500: 1:51
1,000: 3:57
500: 1:55
250: 0:51

42 / 6’0 / 190

Rx...0:52.3/1:46.6/3:39.8/1:49.0/0:52.0

:56 - 1:54 - 3:56 - 1:54 - :50 = 13:30 total time
Did this a few minutes after a pretty big push on 210908 (Christine)

subbed 5-10-20-10-5  burpee pull-ups

9:24

:50, 1:43, 3:49, 1:51, :54

180308: :47, 1:42, 3:52, 1:51, :51

250m:48''
500m:1'44''
1000m:3'53''
500m:1'49''
250m:50''
https://youtu.be/K0zJPqx63F0

1:08
2:16
4:43
2:18
1:08

0:59
2:02
4:20
2:05
0:58
14:45 total time

Next:  a 6 mile hike with my wife, adult daughter, and her beau. 

58/5’8”/154

250 mètres : 51sec
500 mètres : 1’42 sec
1000 mètres : 3’40 sec
500 mètres : 1’48 sec
250 mètres : 51.4 sec

(focus : keep close to 1400 cal/h)

51.4
1:49.3
3:54.9
1:54.6
54

No rower and didn't want to sub running. Did Virtual Games event 4 from late July. Wall walks...

9:15 w/ rest time

0:48.3
1:47.3
3:53.0
1:56.3
0:50.7

10 k running yesterday. Did this one today.
No equipment, so subbed DB SDLHP with 2 makeshift DB, 8kg each
--
25 SDLHP
50 SDLHP
100 SDLHP
50 SDLHP
25 SDLHP
SCORE: 1'12 / 4'20''/ 12'47/ 4'13/ 1'25''. Total session 20'25''.
--
Very early in the morning, slower than I thought. 25 reps as warm up, another 25 to cool down. 
5 km gentle run after.

250m :49
500m 1:48
1000m 3:38
500m 1:48
250m :45

row
250m - 0:45
500m - 1:48
1000m - 3:28
500m - 1:45
250m - 0:50

Run
200m :41
400m 1:25
800m 3:27
400m 1:32
200m :46

Run
200m 1:01
400m 1:59
800m 4:56
400m 2:03
200m 1:05

Running was hard today, well most days for me!

RIP DT @ 95#
9:59
the wod as rx
1:01
2:20
4:49
2:18
1:03
m/51/175
Compare to's are
.53/.56
2:09/2:03
4:38/4:23
2:09/2:11
.58/1:01

13:09 total time. Rx
:53
1:47
3:43
1:51
:54

250m :50
500m 1:49
1000m 3:47
500m 1:48
250m :50

Subbed to 1 2x20#DBs SDHP per 10m row:

0:38, 1:18, 2:24. 1:12, 0:39

17:53 total time 
subbed for hill running 
no split times :(

53.1 (250)
1:47.9 (500)
3:47.3 (1000)
1:50.3 (500)
52 (250)

total time 9:10.6 (13:10.6 with rest)

29 average stroke rate
1:50.1 average 500m pace

Male, 49 y/o Rx
  :52.8
2:05.1
4:27.6
2:09.4
 :57.7

Row 250 meters  :53
Row 500 meters  1:56
Row 1,000 meters  4:04
Row 500 meters  1:57
Row 250 meters. :55

Our rower got taken up so did a little burpees change up
15-30-60-30-15 burpees with 1 min rest got 14:35.
Splits were 55sec, 2 min, 4:37, 2:12, 55 sec

Row 250 meters :56 (1:56 )
Row 500 meters 2:06  (3:06)
Row 1,000 meters 4:24 (5:24)
Row 500 meters 2:03 (3:03)
Row 250 meters .:55 (1:55)
Rest 1 minute between efforts.
Post time for each interval to 

:45 
1:38
3:33
1:43
:47

7'38" with rest time 

0:51 - 1:53 - 3:56 - 1:54 - 0:50

58 yo m 5’5” 150 lbs

Row 250 meters 1:20
Row 500 meters 3:00
Row 1,000 meters 5:06
Row 500 meters 2:15
Row 250 meters 1:01
Rest 1 minute between efforts.
Post time for each interval to comments.

Overall Time:  16:42

:46 1:38 3:39 1:45 :49 
I took 2 min breaks give or take. It’s my first day cutting back on my BP meds, not the best day to start LOL. 

M/46/6'2"/180#

Today's time/compare to times
47.6 / 45.7 / 47.1
1:43.9 / 1:39.7 / 1:38
3:46.9 / 3:41.4 / 3:42
1:52 / 1:44.5 / 1:42
50.7 / 50 / 47.9
Dropped off on every round not great but got it done

8:52.3 total
58:3
1:56.1
4:04.0
1:59.3
54:6
Great to increase the heart rate in lockdown.

Globo scale: If you do not have access to a rower today, Run 200/400/800/400/200m with a minute rest in between.  If using a treadmill use a slight incline.  Bike subs 12/25/50/25/12 cal assault/echo bike, double under 40/80/160/80/40 double unders. Burpee sub 10/20/40/20/10. 

Bodyweight/equipmentless sub run, burpees or double unders as seen above. 

Champions Club Scaling Notes

RANT
Single modality days have one major factor above load, stamina, endurance, or any other thing: boredom. This boredom applies both for the athlete and the coach. But this is the best opportunity to make some detailed improvements that probably wouldn't happen if it were mixed into a couplet or triplet. So find a way to not get bored with this one.

WORKOUT THEMES
A monostructural effort, not quite at full capacity, with a short recovery

MAIN DECISION 
Do I have the experience to plan my pace ahead or do I just go as hard as I can and live with dying out?

TECHNIQUE SCALE
As is, take the entire thing at about 60%

CONSISTENCY SCALE
Plan the pace ahead.

INTENSITY SCALE
Go hard as possible then die out.

MY STUFF
Did 5 hill sprints, not at full recovery (bench, fence, tree, fence, bench). Even at around 80% it was rough

GENERAL FEAR LEVEL: 8