CFWUx2 10*45*3 135 2*135 2*135
50:30

Many of you probably know of this quote from the Hebrew scholar Hillel:

”If a man (sic woman) is not for himself who will be?
If a man is not for others what is his worth?
If not now, when?”

I wonder if Travis was so inspired.

Registerd.

This is life 

	7 rnds
400 m ski erg
29 bsq 30
	30:00

(3 rondas desde el rack con
50kg)

43:15
Last time 29

Slowly coming back 
Malw rx24y175cm84kg

Great read.

Modif. Saliendo de una gripe
16: 55

3rxt
400m run
29 back squat 60kg

Ankle was hurting and need to work on high rep squats so did 5x25 of 135lb. Back squats (e5m) Definitely never done 5x25 back squats before. Started on set 6 but right quad was too tight and knee was talking so I stopped after 5 reps. Began to recover better and better in the lungs. Going into set 6 I felt totally fresh besides the leg pump! 

178#43%176cm

38:57

5 rounds. 75lbs. 
26:42

40:06
rx, and added a set of stairs each round (up and down to weight room)…. For travis

M/33/195/6’0

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

For Travis

34:43 - Rx (Ran steady, did 10-10-9 for all the rounds and 17-12 on last round. Splits were at 4:32 - 9:28 - 14:53 - 20:10 - 25:19 - 30:14 - 34:43) 

Conducted on 29APR22 at Crossfit Structure, Newmarket UK

39:50 Rx

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M/36/6'/172#

37:47 Rx

Deo gratias

5 Rounds for time
400 meters
29 back squats
115 lbs (35 each side)

Time: 37:11

28:53, Rx! 

M 52/5'8"/#176

34:03 Rx. Travis' sacrifice just kept me going. Can't walk today.  

7 rounds for time of:
15 burpees
30 overhead  squats / back squats (5/25 + 10/20 + 15/15 + 20/10 + 15/15 + 10/20 + 5/25)
Time: 35' 49''
210429 was a different scale.
--
Peace.

7 rounds
Scaled to 115lbs
35:21

compare to 4-29-21
same scale
34:46

4 rounds in 25:20 of:
Run 400 meters
29 back squats, 95#

38:58 rx vs 42:25 rx May 22, 2021

22.21.  9 DB thrusters @20# each round.  

9/5/12 - 36.11 @ 95# & 500m row (resting Achilles)
5/6/12 Did 6 round with 9x 95#

Manion RIP and much respect and gratitude.  

Beginner:

400m and 45#.  Either 4 or 5 round.  

5 sets run 500M, 29 backsquats @ 115Lbs
about 48 minutes.  That was rough.

Subbed 15 strict pull ups for 400m run. Working through a strained foot, so needed a low impact scale. 

29:43

Took over 40 minutes last year. Still pretty rough, but the runs made this that much more gnarly. With gratitude.

36 min on bigger option. Those last few squats on each round were killer

M/6’3”/217

Intermediate (5rds @ 115)
29:20

RIP 1LT Manion

Rx’d: 38:20

210429:  42:50

7 rounds of
run 400 m
29 back squats #45
33:40

M 52, 6'2", 191#

Scaled to 55# goblet squats and 2 minute intense cycle (.5 mile per round) in globo gym, which still kicked my butt. Total 33.35. 

I decided to post because I recently was told I have continued joint issues: arthritis in my hip (in addition to shoulder). Since starting CF the joint issues have actually improved. I judged that cycling was a wise choice for today, having received my hip diagnosis about a week and a half ago.

Props to whomever did this hero workout fully Rx. 

Scaled:. 75# 5 rounds 400/29
26:56

M 51/215/6’
31:57@#95.  Last time 33:07.
My heart is filled with gratitude for Marion and all who have paid the ultimate price for our freedom!

Women's Rx   26:35        

210429    30:28

GWU: Full Body Rotations
3rds
100m Run+Run WU’s/ Wall SQT Mobility

SPWU: BSQT 10x^Wod
Build Up: SQT+Run

COOL DOWN: Spider-Man 

31:04 Rx'd
Compare to 210429: 34:49 
with gratitude
m/54/5'11"/190#	

Thank you, Manion’s. I’ll try to put this one up in the future. For now, it’s upper day! I’ll try to get into the WOD’s asap.

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

Started back on some Crossfit  after a long period of road cycling and mtb.  Also, recovering from upper hamstring tear as of 12/01/21.  Lot of PT and Dry Needling too..
 I completed the last three WODs
4/27
21.15.9
Dead Lifts 155#
Jumping BMU
11:58

4/28
5 Wall Walks
10 BXJ
15 HKR
10 BXJ
15 HKR
10 BXJ
5 Wall Walks
6:49

4/29
7 RDS 4 Time
400 M Run (light)
29 Back Squats 100#
32:32

RIP Manion

Women's rx
37:44
m/52/175
compare to Sept 3rd, 2012
with same sale
44:03

compare to 2021
5 rnds
1000m Assault Bike
29 BS @ 115#
27:44
m/51/175

Rx
36:34

Squats felt like they maintained good form throughout. First 2 rounds unbroken, 3 in two sets, rest in 3. Treadmill at 1°

Guess I didn't need my legs this weekend anyway 🤷‍♂️

M/30s/225lbs

1hour 2minutes 

Scaled weight to 115#, BS unbroken.
30:08

Compare to 210429: 33:33 (same scale)

Definitely did not feel faster, so dang was I surprised when I saw my time. Didn’t think I would have improved given some of my injuries over the past year. I will take it.

RIP 1LT!

Intermediate : 21'35" 

Scaled to: 
2x50lb dumbbell squats front rack

29:15

44:18
6 rounds at Rx 

30:57
4 rounds
400 m jog/walk for me
29 back squats 35 lb

31:18 RX

M/39/5’9”/195#

31:14 Rx compared to 41:34 (with transitions upstairs to treadmill) work time 31:15, either way it’s an improvement! 
RIP MANION 

37:04 Scaled 

220429:RX:28'21''.unbrokenhttps://youtu.be/jht7b2X3HlY
210429:RX:32'02''.unbrokenhttps://youtu.be/8Moc4poqoKE

95lbs barbell
27:35

Last time, same weight, 32:32.
Holy f***. Today is 5 mins faster.

Beginner Option:
4 rounds for time of:
Jog 400 meters
29 back squats
115 lbs 28:40

40 Kg Back Squat

33:24

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Long and medium. Stamina is the main limiting factor. A workout designed as just a much mental challenge as it is physical. Just get through it kind of one.

ASSUMED
Your household toilet seat is nice and sturdy and can withstand the sudden impact of the subject's legs giving out.

MAIN DECISION
Do the thing in honor of the hero, or shade it to one exercise or the other.

TECHNIQUE SCALE
7 rounds of:
Run 400 meters
30 squats (any kind, just keep them light)

CONSISTENCY SCALE
As is.

INTENSITY SCALE
4 rounds, sprint the run, do the squats, rest as needed between

MY STUFF
33:59. I did not have a fun time.

GENERAL FEAR LEVEL: 8

@ CrossFit Ridgeback:  38:37Rx ..."it's only 29 B.S. a round"... they said... "Rest on the run" they said..LOL