CFWUx1 
30:46

14:54 Rx'd

33, 32 ,32 burpees

Done on a track (much harder than grass, I found).

18:13 (45/45/45) compare to 15:52 (45/44/44).
burpees a lot slower today.  (and I am 2.5 years closer to 50)

2 rnds
50 burps
50 lunges
13:44

20:17-Rx’d
Fighting a sinus infection at the time. Not much energy. 

46-44-43
11:59

15:21 
34 36 34
Male rx  24y175cm84kg

13:36 as rx’d. LONG lunges, falling forward and dragging not pushing off back foot!
36-32-31...on turf, 25m or 82’ course down and back. Went moderately fast on burpees and roughly sets of 12 the first 2 rounds, then 16/15 round 3. Caught my breath pretty good on the slow and steady lunges. Round 1 took 4:18. Compare to was 16:48/5:00 round 1! Cardio IS improving apparently...

181/43/176cm

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18min 25seg

Did it in a park nearby. Didnt use a tape. Might have been more or less. Did my best to do a max distance lunge each step. It took some time and energy to do so, but ir added some fun to it.

37, 37 and 36 steps.

PS: Man that spencer dude in the comments today is fast. Should try to go to the games. 🙃

M/37y/174cm/74kg/Argentina.

Should be either an extra rom, agility challenge, or more of an endurance challenge if lunges are done no differently than a regumar walking lunge. I am doing this later today, should be fun.

Beginner option: 
10:36 

Rx 15:09 - 105reps

https://youtu.be/lWWM6SgX1ag

M/26/5'8"/170lb
CrossFit AFK

13:59 - Rx (36 lunges each rounds, 36 burpees each round.)

M/33/69”/181

Rx’d
44-38-38
20:45

M/36/6'/172#

11:53; 38 steps each round

Christus resurrexit!

25:26 rx
48-44-44

40, 40, 40.  Can't do burpees, so rounds 1&3 did 40 10" curb jumps followed by 40 pushups, round 2, did 40 box jumps (18") followed by 40 pushups.  About 24 minutes.

F 55
19:07
56-45-41

Rx'd
17:59
41, 38, 37 (116 lunges, burpees)
M/55

12:50 RX
*39 burpee per round 

15:30 rxd. About 39 lunges each round

130 total lunges and burpees out of 3 rounds 
took me 13:08

16:50

Technique scale
10 rounds + 11 lunges 

3 rounds in 10:02 of:
25-m lunge in AFSAP
1 burpee per lunge step taken

13:47

35-35-35 
(50 m=7 lengths of garage)

GWU: 2rds.           SPWU:
20 Mtn Climb       5 Push-up 
10 SQT                  5 Jump to hands
20/10 SU’s/DU’s  5 Push-up+jump 
10 Lunge              5 Vertical Jumps
                              5 Burpees

COOL DOWN: Shoulders/Legs

17:00

12'55

32 / 36 / 35

12:20 (Rx)

As prescribed: 19'40''
45 + 42 + 42 lunges / burpees
--
Peace.

Rx 14:42 (37-36-36)

compare to 191225
Rx 17:27 (40-40-40)

14:58 Measured to the gnats ass.

40-39-40.

Not sure how folks were lunging this in the low 30s, I have long legs and stretched each stride to the max. Took my time on the lunges and the burpees were a slog as always at that many reps. Pushed hard the last minute to stay under 15.

17:17 Rx 
35-35-35 burpees 

Rx’d: 16:57 (43, 41, 41)

191225: 18:53

Heimdall A
Complete as many reps as possible in
10minutes of:
5 strict pull-ups
5 strict ring-dips
10 one-leg squats alternationg
-10R

14:40

42 per round

M 51/195/6’
13:17 as rxd.  
Burpees 40/36/35.
Happy Easter!!  He is risen indeed!!

Rx
15:43
M/30s/225lbs

Son(14)
@40m
23:55

Rx 12:52
36-33-33

No compare to data, but I'm pretty sure it was better this time around.

50 m 
38, 34, 31

Timer quit before ended

M/47/6'2"/185#

Rx'd 
13:40
35/35/35
Compare to was
Rx'd 
14:26
37/36/35

Happy Easter suspects!
He is risen!!!

33/M/6’2”/210#

10:33
Round 1: 40 steps
Round 2: 39 steps
Round 3: 39 steps

17:30 Rx 
42-38-38 burpees 

Beginner Option:
3 rounds for time of:
25-m lunge in AFSAP
1 burpee per lunge step taken
13:08
20-18-17

24:07 42-46-46 with #20 vest 

191225 
22:30 44 per round no vest 

I’ll take it! 

50yo M, 5’10”, 198#
11:08. 34/33/33 steps. 
I think I measured out 50m pretty close. ;)

40-38-38
16:43

18:46
150'

Champions Club Scaling Notes

RANT
This is the one Coach special - the AFSAP - I remember never quite getting the concept of. My first thought was an extra big step kind of blocks movement by forcing the shin not to go past vertical (loading the hip), but that can also be done by just having good form. Then I thought maybe it emphasized hip extension, but, again, having good form by keeping your back foot spun in on regular lunges does that as well.And finally I thought maybe it emphasizes the pushing part of the front leg (ie. coming out of a pistol), but keeping a forward fall during regular/alternating lunges accomplishes that. We usually just either do regular lunges or add reps, but I'm all ears to hear the value of doing it this way...

WORKOUT THEMES
Medium and light. Stamina and balance are probably biggest factors. Movement interdependence (meaning one movement is dictated by another). Also, originally done as something that could be done anywhere (Christmas). Makes sense for Easter as well.

ASSUMED
You have 50 available meters in some kind of form, no matter how many turnarounds it takes

MAIN DECISION
Keep the penalty format or simplify to a regular AMRAP?

TECHNIQUE SCALE
AMRAP in 15 minutes of:
20 lunges
10 burpees

CONSISTENCY SCALE
For time:
Lunge 150 meters
*do 1 burpee for every step

INTENSITY SCALE
3 rounds of:
Sprint 400 meters
*do 1 burpee for every second over [blank - pick time that would give you around 12ish burpees per round]

MY STUFF
Didn't get to this in time, did a version of yesterday's

GENERAL FEAR LEVEL: 6