CFWUx2 
13:02

Excellent article ! C'est une excellente ressource pour en savoir plus sur la méthode Montessori. Pour plus d'informations, consultez le site https://montessori-methode.fr.

on GWT, and subbed 15 TJs for hip extensions

13:14

shame on me; worst season of the year

13:24

This 3rd day was a nightmare after hitting my PRs on day 1

Home made ghd (rack and 30''box)
22:00

Male RX24y175cm86kg

Rx
13:16

M/26/5'8"/155lb
CrossFit AFK

16:02 - Rx

M/48/180/5’7”
modified to 30 good mornings and 500m row per round
18:34

M / 37 / 87.6kg

Completed 400m efforts in 20x20m shuttles in gym
RX'd Back ext

11:26

As rx’d, 10:48.

About a minute and a half faster than when I did this with a weight vest.  Tried to stay light and fast on the runs; first was under 1:30, the others were slower but definitely well under 2:00.  Unbroken hip extensions – those got spicy at the end.

48m/5'10"/180

13:33 vs 12:43, both were using barbell good mornings instead of hip extensions

211230,RX:11'50''.https://youtu.be/AUhSrdl4AYw
200612,RX:11'22''.https://youtu.be/M-QpkXqC-k4

6/12/20: Sub 3:1 echo bike (0.75 mile)/hip ext from bench...13:06
Today: same SC, 12:04

M/35/6'/175#

16:00 Rx

Deo gratias

15:58, paying the price for poor dietary choices…

M/ 47/ 138 lbs/ 5’-6”
As Rx:
4 rounds of:
Run 400m
30 hip extensions 
I went out medium pace but tried to keep at that pace or go faster as I went on.
Small tight indoor track but still a fun quick different workout.
I will feel that in my hips tomorrow for sure. After the two heavy workouts my left shoulder is tweaked a bit. I was happy to do a lower body metcon WOD today. Ran the dog long in the woods not too long before doing the WOD.
Completed in about 13:38

16:18 rxd 

Rx’d 11:14

Hotel gym, had to improvise. And I don't want to aggravate the calf, so I subbed out the running, too:

4 rounds
400m elliptical incline machine (max steep incline setting, I think??)
15 left-arm DB power snatch, 30lbs
15 right-arm DB power snatch, 30lbs
16:32

17:60
4 Rounds of:
Run 400 meters
30 Good mornings, 35# Kettlebell

Modified:
--
4 rounds for time of:
Run 400 meters
30 DB deadliftsw/ 2x 15 kg DBs
SCORE: 18:43
--
Less than ideal conditions and a lot of time wasted on transitions, but it felt good to move hard after a really intense day. 

11:10 Scaled
4 rounds
400m run
30 Good Morning at 95lb

11:59 Rx'd
200612 was 12:42 
This combo really hits my lower back.
m/53/5'11"/189#	

Subbed/Scaled
4RFT
500m row
20 Dead lift 115#
15:35

1:46-1:48 each row and DLs unbroken. Too much time in transitions.

4rds: 10:04

.62 mile Echo Bike
30 Hip Ext

Subbed 45# good mornings 
11:33

Compare to 6-12-2020
12:43 same sub

4 rounds for time of:
Run 400 meters
30 good mornings 45# bar
15:29

M48/5'7"/168#

About 14 minutes (even though I have recently owned up to the fact that measurements matter I failed to time other than clock on the wall). I was in crowded globo-gym and the walk from treadmill to ghd equip seemed a long way back-and-forth, so it stretched out the time. My 400 m pace was pretty good each round. Good workout.

11:19
35 lb dumbbell deadlifts

‘Bye bye 2021’
For time
9-15-21 reps of
strict pull-ups
DB’s thrusters 22.5kg
-7:39

10:38

Had to scale bc of foot to 500m row and the hip extensions were not on a ghd but a thing similar in the apartment gym. Managed 15:32 overall!

Rx
12:24

Still fighting this cold 🤧
M/30s/225lbs

4 rds
400m run
30 good mornings #45
16:27

Rx: 10:42

Home version 
4RFT :
50 hops over foam roller 
30 KB swings 28kg
9'14

17:55 rx 

200612:  17:12, 25 hip extensions/round. Not really comparable, though. 400s on a flat road at 200’ vs. 400s on a hilly (and windy!) course at 8500’.  Today was petty good for me. Those last 5-7 hip extensions each round were rough!

59/5’8”/157

14:48 with mask half the time and #20 vest 

Subbed 45# GM’s
18:17

Beginner Option:
4 rounds for time of:
Run 200 meters
15 PVC good mornings

Adapte el rack y una caja para hacer mi GHD y mi score: 17:45, definitivamente trabajas muy bien los isquiotibiales y femorales, además de las lumbares y el abdomen .... me gusto mucho 

my outdoor loop is 500m. no GHD, subbed 45lb GM's.

15:29.

that 2nd loop lower back feeling after the Good Morning's!

Globo scale: If you do not have a GHD, Roman chair, or back extension apparatus,  sub barbell good mornings 35/45lb barbell (or heavy band, if a barbell isn't available), or 95/135lb deadlifts.  Dumbbells sub on the deadlifts 35/50lb dumbbells.   Running sub 500m rows, 25 calories assault or echo bike,  1 mile bike, or 1000m bike erg. 

Busy gym: do what works best today for your setup.

Bodyweight/ equipmentless sub: sub 40 supermans for the hip extensions.  Runs as rxed.  No room to run? Sub 25 burpees or 2 minutes of double or single unders per run.  

Champions Club Scaling Notes

RANT
This is something that would have been good to ask a long time ago, but for the people that read/use these notes, how many years have you been doing CrossFit?

WORKOUT THEMES
Medium (maybe short?) and light. Monostructural movement that can be sprinted, a very exaggerated version of squatting with a rather fatiguing emphasis on the posterior chain. Stamina doesn't play too much of a factor in breaking up reps, but has a factor in making the other exercise more difficult (ie. running makes hip extensions harder and hip extensions make running harder).

ASSUMED
Hip extensions are unbroken and the run is at a fast pace.

MAIN DECISION
Do I pace the run to try and get the best overall time, or do I sprint the run and allow myself to die out?

TECHNIQUE SCALE
Sub squats or deadlifts for hip extensions

CONSISTENCY SCALE
Either 2 rounds of 800/60, or 1 round of 1 mile/120

INTENSITY SCALE
Do each round individually for time, rest as needed between rounds.

MY STUFF
Did two and a half rounds. Didn't time it. I need to rest up for the Michigan game.

GENERAL FEAR LEVEL: 7

Scaled the last two days to skiing with the family ⛷ 

Will jump back into the WODs tomorrow