CFWUx2 
16 cal/row (not bike)

3.3 miles / 5,280M / 142 cals RX
Assault Bike

M/39/5’9/195#

subbed burpee pull-ups

63 reps

7 rnds
1 min bike erg cal
1 min rest
30-24-23-21-22-24-23

1951 metros en el remo

Con molestia en un hombro. Busque ser constante en cada intervalo. Y conseguì meter un pull en cada segundo impar en cada intervalo.

assault air bike
3.3 miles 137 calories

5.3km total Assault Bike

M5’8 160lbs, Echo Bike, 3.15mile/140cals

Can’t post further back anymore? 


220513


3 complete plus 800m+10 deadlifts+150m 
first time doing this as prescribed. Last time finished the 8th run, but only deadlifted 255
Started slow on runs and didn’t get faster. Deadlifts in 3-4 sets to keep from redlining. 
Got a little asthma today especially during/after situps. 

——-

wallball/pullup:
subbed 5 sets of 20 Db rows each arm with 40lb. 

row/hspu:

23:56 as rx’d. Faster by 25 seconds even though last time I gamed it. This time full send on the rows(1:45.2/1:44.6x2). Used a softer abmat for the first 18 deficit hspu, then realized it and switched it out -felt like I could’ve done the last 2 unbroken. Also spaced the pll’s 2” wider after 10 or so-much easier. Did 1’s again on deficit with same metal ones as last time. Went with sets of 4/3/2/1 on strict hspu’s, which felt much stronger. Breathed in a bug or something mid WOD and had to cough it up. Nearly puked. Started with 6/4 on kipping hspus, then had to finish with a single...

Tough one...warmed up with 3 sets of 10 reps of 12’ wallballs! 

220517: subbed fast rowing with damper: 0
276-281-282-287-286-287-293 meters not including rollover M’s

2147 meters total -not sure if this includes rollover Ms...no warmup for this-went hard and fast and tried to maintain 30+s\m and use a more quad dominant foot setting and stroke. 

afterward did the following days power jerks (6/8)


185#43%176cm

4.31k 

0.66 - 0.62 - 0.57 - 0.61 - 0.58 - 0.62 - 0.65

F/25/5’5/145
CrossFit AFK

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

5.15K (Followed MIke's plan, went hard, and tried to hold on. Holding was literal. Total/Round - .83/.83 - 1.56/.73 - 2.26/.7 - 2.99/.73 - 3.71/.72 - 4.41/.7 - 5.15/.74 Looking at this, the first round where I went the fastest I got about 100m more than all the other rounds. Glad to see I never dropped under 700m in any of the rounds. I definitely want to be able to hold above 800m/minute next time. Did on the Rogue Echo Bike.)

HIITBIKE
 2.32 miles

M/29/6’1”/205

M/42/140lb

Assault Bike - 4,727m/ 104.8 cals

2382 row meters

M/36/6'/172#

Subbed row for bike
2,211 meters (tried to maintain 1:40/500m avg.)

Deo gratias

140 cal
3.5 miles
assault bike

Subbed Rower
1,902m Total
(263,268,268,275,275,276,280)

Modified to 
1’ burpees
1’ rest
15-15-16-16-16-15-16

Modified to 7 rounds of 400-m run, 1 min rest:
1:28 - 1:29 - 1:36 - 1:35 - 1:41 - 1:38 - 1:43

7 rounds
for max distance of:
Bike Run 1 minute
Rest 1 minute

As modified, 1,980 meters.

Was able to get almost 300 meters each round.  But not quite – I really wanted to finish that 5th lap, but legs had nothing left.  Was sucking wind pretty bad too; I’m not the runner I once was.

49m/5'10"/180

Spin bike, standing,  no monitor.   Legs on fire.  Done. 

Echo bike, 3.34 miles

This was no fun!!!
Echo Bike - 97 CAL. 10 sec fast/10 sec slow... One way or the other, I did it!!!

2.6 miles on a True bike 

4.250 m - Echo Bike

Subbed C2 rower:

290m, 290m, 281m, 283m, 291m, 283m, 280m = 1998m total 

6403 metres Assault Bike as a finisher

5,090 meters rx

3.01 echo bike 147calories

Champions Club Scaling Notes

RANT
I think there is a ton of benefit from doing the work the way Mike did it today, and it mainly comes down to technique. Basically you are challenging yourself to see how much discomfort it takes to throw your technique off (and yes, there is technique on a bike).

WORKOUT THEMES
Decently high output followed by a rest not long enough for full recovery but enough to make you feel like a pansy if you don't go hard. A test of recovery in the glycolytic pathway. Just a elegant dose of misery.


					SHORT		MEDIUM		LONG

LIGHT								x

MEDIUM

HEAVY

SCALING FOR LIMITING FACTORS
Stamina - Either go 2 min on/2 min off with less rounds, or do the highest number you think you can get as rx without dropping at all any of the 7 rounds
Endurance - MIke's version
Power - 14 rounds of: 30 sec on, 30 sec off

MY STUFF
Didn't get to this one yet. Did a different one instead. I'll hit it tomorrow.

GENERAL FEAR LEVEL: 9

2.91 miles on Rogue Echo bike 💀

Assault bike, 5268 meters, 130 cals.

Assault Bike: 4313 m

Echo Bike
3.05 miles

3.1 miles on AirDyneX

On the road (miles)
.36/.34/.29/.32/.31/.36/.30 = 2.28

Overall for the total time on the bike = 8.57 miles. Slightly breezy, a bit of traffic, some curves and inclines, but overall not a bad day to be on the road.

Of course I did a bunch of air bike on the rest day because "doubt they'll do that tomorrow" 🙄
Rx
4.33km & 99cals 
Airdyne Evolution Comp 

Son(14)
3.60km & 73cals

4.9 Km on Echo Bike

Modified: 
--
7 rounds for max distance of:
Run 1 minute
Rest 1 minute
-
280m + 260m  + 290m + 270m + 290m + 260 + 300m = 1950m
--
Peace.  

3.16 miles/140cals Echo Bike Rx

GWU: Full Body Rotations
2x200m Jog/10 Medball CL’s

SPWU: 3x:40on/:40off slow>faster

COOLDOWN: walk w/accessory weight
Foam roll hamstring/couch stretch 

Been feeling nostalgic the last month or so
Picked this from  Aug 19th 2012
5 rnds
5 dl @ 275 (scaled to 205#)
10 burpees
8:09
compare to w/same scale in 2012
was 9:40
then today's wod
Assault bike
73cal/4150'ish meters
m/52/175

Yosuda bike
Monitor is broken so just went full send 🔥

C2 Rower (no bike)
272+275+271+268+262+267+262 = 1877m

3.1miles
AirDyne

echo bike, 3.12 miles total, 133 cal
0.46/0.43/0.45/0.45/0.41/0.43/0.49

10 Rounds on AD4 Old school
5.4 Miles
250 Cals
20 Minutes

.50-.49-.46-.50-.48-.46-.55=3.44miles 159cal. 
Echo bike

7 rounds for max distance of:
Bike 1 minute 
Rest 1 minute
Post bike type and total distance to comments.
echo bike 10-10-10-11-9-8-9 cal

Subbed, row for distance

310/302/293/284/275/269/270

2107 total 

Fear level: 9.9

This deserves to be watched to the very end. Dr. Wood does an excellent job of explaining why what we may perceive as a pacing strategy on Mike's part is actually a potent stimulus for growth, both physically and mentally. Full-send tomorrow on minute one and let come what may.