CFWUx2 
20:05
100 lunges/rnd
10lb db in backpack

23:03 RX

M/40/5’9”/195#

next day, morning

wu: rushed basics

wod:		4 rnds + 3 kg wv
				   100 lunges
				0,6 mile echo bike
I had to quit after 23:13 @ 3 rnds + 73 lunges because I hurt my leg.
I need to do better warm ups again.

post: walk, bike
			

21:23
Don’t have a weighted vest.  

23:21 Rx'd. 

24' RX

2/2/22: 13.50 @ 22 lunges and 300m runs carrying 10# DBs (forgot DBs on 1st run).
12/8/16: Did 3 rounds Rx then self preservation.

JonNYC

M/26/5'8"/160lb
CrossFit AFK

16:48 - Sc (30lb vest on icy, wet track. Knee are bleeding and shoes are waterlogged.)

14:24 no weight vest

M/36/6'/175#

18:50 Rx
(210713: 19:23 Rx)

Deo gratias

Rx : 19’14

https://youtu.be/NtqHZ3Yz5ro

completed 1/24 pm workout. As RXd.

17:21.

210713 - 17:10 (however looking back I estimated my 100m walking distance and was off by about 15m), so Ill take today as a win!

Legs are smoked! Followed this one with 220122, results there.

20 min rx 

SC to 3 rounds c 20# vest: 18:18
(5:43/6:16/6:19) 4 rounds next time!
7/13/21: Sc to 3 rounds c 16# vest, 21:13

Rx‘d 4 rounds with 10kg vest in 28:13 min

300mRun=100squats（26'08''）
https://youtu.be/YtHqsMBZjjM

19:35 with a 15.5lb backpack

My note from last time claims "Rx+" in 18:17, and that my GPS scored 1830m total distance. I don't know if I believe that. But today was much colder than that day, and I feel much older.

Done on a 400 meter track.  4 rounds for time: 100 meter lunges, 300 meter run. 26 minutes 

Modified / scaled: 
--
4 rounds for time of:
Weighted Lunges 100 meters w/ 2x 5 kg DB
Run 400 meters
SCORE: 27'51''
210713: 32'15'' (same format)
--
Felt easier this time, but let's wait until tomorrow. Yesterday was 12 km of hard running, so I'm guessing tomorrow is DOMSday
Speaking of which, Chris Meldrum left a sensible advice on 210713, especially for beginners: Serious potential for severe DOMS / rhabdo with 400m of weighted walking lunges.  So yeah, stay safe.

4rds: 20:38 

100m Walking Lunge (15x22’ in garage)
300m Run (10 laps in garage)

17.5lb vest

Rx 
16:48

wife RX 
17:25

20:49 Rx'd
210713 was 23:21 and 161110 was 21:55
m/53/5'11"/187#	

Rx 25:02

Compare to 7-13-21 
Rx 26:01

Rx’d:   20:48

210713: 20:24

161110:   24:18

Rx
Performed outside(35F) around neighborhood

23:47

Son(14)
3 rounds no vest
23:51

26:06 rx’d. Gonna hurt tomorrow!

Beginner Option, 17:22

11:30 no vest

29:00 with mask and vest unfortunately I did 75 flights of stairs with vest yesterday so that didn’t help 
91, 94, 95, 91 lunges 

4 rounds for time of: 28:36
Lunge 100 meters
Run 300 meters
Wear a 14 lb-weight vest.
Post time to comments.
Compare to 161110

4rds for time
40 reverse lunges with 2x7.5 dbs 
300 meter run
13:49

19:58 - no vest 

Compare to - 20:22

Globo scale: If space is a concern do 40 stationary lunges.  If you don't have a vest hold 2x 7.5/10 lb dumbbells any way you want.   Running subs include row 400m, echo/assault bike 15 calories, 15 burpees, or 50 double unders.

Busy gym: self explanatory. If you are using a track and can't bring equipment do the bodyweight sub.

Bodyweight sub: either 150 m walking lunges if no vest, or 50 jumping lunges per round. 

Champions Club Scaling Notes

RANT
The most recent compare-to for this is July 13 of last year.

WORKOUT THEMES
Long and light. Turning our lower body into pudding. Squatting with unilateral loading. But yeah, good night sweet legs.

ASSUMED
You have the capacity to do all the lunges without stopping (not saying you have to, but it's there if needed)

MAIN DECISION
Do I need my legs to function the next few days?

TECHNIQUE SCALE
4 rounds of:
40 lunges
Run 400 meters

CONSISTENCY SCALE
As is.

INTENSITY SCALE
4 rounds
Run 400 meters
40 lunges
*rest as needed between rounds

MY STUFF
20:33, 20-lb. med ball. It was absolutely freezing.

GENERAL FEAR LEVEL: 6

16min 12 sec.  Steps 39, 38, 39..     how did Dave Castro do 32 steps?