CFWUx1 
20:45
400 lunges
@Mom's

I’ve been treating this as a benchmark WOD. It’s so simple and effective. The genius of CrossFit right here. 

I’ve also been embellishing it for home WODs when I’m at a loss. I recently did a 200 m KB lunge snatch. That was fun. 

Yesterday did this and hit ~12:00 compared to ~16:00 last year. 

one day rest

3x10 back reverse lunges in kg
60 - 65 - 67,5

400m c chaleco haciendo estocadas
X tiempo y pasos dados

3 sep 2022

344 pasos
20:14 

sin dolor el dia despues. acrecentando al 3er dia.

First 200m lost count but 7:03, then just counted 200m and multiply it 
396 : 15:18

Rx male 24y175cm85kg

12:44 as rx’d. At very rough/hard rubberized track without knee sleeves. About 2m better than last time but about 12lbs lighter these days. Counted but forgot to remember the total because I had to count seconds while unlocking my phone/finding my stopwatch. Roughly 360 steps I think. Stopped 4-6 times after 200 reps...minimal warmup. Ate breakfast and lunch first. Not too bad...


180#43%176cm

13:17 compared to 14:14

350 steps

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

10:19, 332 steps - Rx on track. First 200 steps were big ass lunges. A mix between faster and longer steps to finish.)

13:45, 374 lunges. Added a 25lb plate to make it extra spicy. About a 1/3 way into the workout, I felt as if mistakes were made. Pushed through and made it the other side. 

17:55

First half 8:50, second half 9:05
im an asshole and didn’t read that I was suppose to keep track of steps… I got a measuring tape out and did 2 lunges. Made it 6 feet and a couple inches. 1312.34/3.1=424

approximately 424 steps. 

F/25/5’5/145
CrossFit AFK

400 lunges on the beach. 16:12

M/36/6’/172#

12:50 Rx
In the street, 15 steps each lap

Deo gratias

55, 5’4”, 130#, 28:57, 445 lunges, as rx'd. 🤦‍♀️Missed the part about "less than 15'"...

12:09 Rx'd

Did this on a track in 100m increments, all the other times I did this WOD were on the grass, I found it way more difficult doing it on a hard surface because knowing the surface is hard and that you don't want to smack your knee on it requires more control in the descent of the lunge. 

12:45
53x 25'
9kg vest
35yo
male
80kg BW
178cm tall

Immediate cramping in the hamstrings, interestingly.

RPE: 6 completed 15mins

400m. Just over 400 steps at 18mins

Cruise ship gym, subbed a variety pack:

2000m row
+
8 rounds of
5 strict pull-ups
12m walking lunges (100m total) weighted 2x 25lbs dumbbells
+
5 rounds of 
15 push-ups
15 sit-ups
+
20 L pull-ups

did not keep time

Me 12.43 (1 min. PR over last time!) / Partner 11:45  

13:22

assumed 3’ per lunge
did 440 lunges

Stopped at 17.25 and 300 lunges. Prob half had knee touches.

14lb (6 Kg) Weighted Vest, 367 lunges, 14:05

With 20# vest, 13:50 and 394 steps. 

I was trying to take longer strides but this was more steps than last time – especially in the back half – probably due to the vest.  Never tried this with the vest, and actually haven’t done it in 12 years.  Best without vest is 12:15. 
 
#weightvestmonth

49m/5'10"/180

16:14!

13:52. 377 steps
M/35/192

13:12

Last - 12:42

012420: 321 steps, 15:21
Today: 331 steps, 19:51

Total time of 9.39

Done 6/27 a.m. at local track. Took a day off after various back strains from 220624. 

13:31. 380 lunges. 

14:14 Rx, 396 steps

12:14, 365 steps

Rx w/20# vest
24:49
Slow and steady
Trailing knee touched the ground on every rep
M/52/175

M/47/6'2"/185#

Rx'd 13:03...10 seconds faster than compare to
375 lunges

Rx’d: 12:46.   378 steps 

200124: Rx’d 13:25.   369 steps

400m Lunge: 8:15/260 steps

GWU: 2rds
Cossacks Sqt/Kickers Kick/Lat Leg Swing/High Knee Leg Circles/1:30 Bike

SPWU: Spider-Man Stretch/Lunge Practice 

COOLDOWN: Glutes!

Rx 9:54, but I lost count of my steps, it was somewhere over 360.

Holy quads, this is going to hurt tomorrow!  Only 1 stop and that was at the turn around - a couple of leg shakes and I was back on it.

16:15 371 steps Rx

I did the beginner's version.

124 steps to get 100 meters.
14:16

Kind of glad to have this workout because lunges are a movement I haven't really done much and therefore suck at. Doing a mess of lunges is sure to help.

M/28/180/5'6"

9:28 RX
365 lunges

400 steps.  11:30.

310 Steps
17:36

Charlie, that’s a LOT of trips across the basement. I can get about 20 lunges in across mine, so I opted for a middle school football field on a chilly, drizzly Colorado morning. 

Jonathan, legs ok for now, but my lower back is starting to protest. 

I think this workout is a direct challenge to Chris M, Mike A, you, and all in the vest challenge club. 

Rx
14:30 & 318 steps
M/30s/225lbs

Son(14)
19min to 400m & 373 steps

400m 
13:02 min
329 at least that's when I stopped counting from exhaustion🙃

Good to see you back Charlie! 

 Jim, I’m already hurting, know tomorrow will be a lot worse. I am definitely a glutton for punishment. 

300 meters 
7:30
250 steps 

Jonathan, brave to do this in a vest.  I suspect your quads and glutes are gonna give you some feedback later today and tomorrow, too. 

Jill and Derek, dang!!  Is there such a thing as a running lunge?

380 steps in 13:05, on a football field. 

Charlie, hope the move goes well. 

59/5’8”/155

Rx   7:57

~380 steps


*100m x 4 lengths.

7:09

Wore the Vest Chris M 
18:05 Wore #20 vest 8:40 216 steps first 200m, 9:25 192 steps  second 200m
Heart rate was avg. just under 160 at times 175 
200124 16:12 293 steps 

not sure what’s up with step counts, oh well I probably can’t count  
cooled down with mile run and 200m lunges no vest
Wife did 100m under 12 minutes I think and I did 125m this afternoon 

Intermediate Option:
Lunge 250 meters
14:22

12 mins rx

16:14 with 10kg Vest.
442 steps.

Beginner Option:
Lunged 100 meters

Time - 4:56

Completed at local high school track. Paused 3-5x to catch my breath. Legs were heavy and on 🔥 at finish. Felt great!

12:56 Rx'd
357 lunges
Back and forth in the basement.
Compare to 200124: 13:20 in 321 steps
m/54/5'11"/190#

Lost track of steps near the end and forgot to check distance on time, so when I did check I had already done: 
--
450 meters in 15' 57''
380 steps (estimated)
--
Peace.

My time 16:40 
I used the 20 meters lunges and 15 meters walk rest 

Champions Club Scaling Notes

RANT
A mean burning from the legs is one of the most uncomfortable feelings in CrossFit, and the main reason behind that is stopping and resting is a sure sign of being a pansy. When your arms die out in push-ups, there's nothing you can do. When your grip dies out on pull-ups, there's nothing you can do. When your legs burn out on 400m walking lunges, you can always do one more step, no matter what step you're on. I'm not saying this workout is going to be unbroken, but just know every time you rest (at least, for experienced CrossFitters) it's your brain telling you that more than your body.

WORKOUT THEMES
A very slow, drawn-out death to the legs, Method Man style.

					SHORT		MEDIUM		LONG

LIGHT							x

MEDIUM

HEAVY

I DON'T WANT TO JUST LUNGE SCALE
Pick one movement you are pretty good at and practice it for 20 minutes immediately following 400 meters of walking lunge. Can you still keep your form when your legs are toast?

FIRST FEW WEEKS OF CROSSFIT SCALE
5 rounds for time of:
Run 200 meters
20 lunges

ARE YOU SURE THIS IS REALLY ALL I NEED FOR TODAY SCALE
As listed, but if you stop or break rhythm your workout is done.

MY STUFF
9:10 as rx'd. Stopped to shake legs out twice (pansy).

GENERAL FEAR LEVEL: 5