Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
An honorary workout. Long, slow distance kind of thing, tough on the body but even more on the mind. High volume, scaling an obstacle, squatting with unilateral loading, odd object

					SHORT		MEDIUM		LONG

LIGHT																										x

MEDIUM

HEAVY

FIRST DAY WITH CROSSFIT SCALE
AMRAP in 20 minutes of:
Run 400 meters
20 lunges
10 box jumps (step-down)

NOT FIRST DAY WITH CROSSFIT BUT NOT WANTING TO DIE SCALE
AMRAP in 45 minutes of:
100 meter farmers walk
300 meter run
50 step-ups

I DON'T WANT TO LOSE COUNT SCALE
5 rounds of 4 minutes of step-ups, count the number of times you stop/lose rhythm, not the actual step-ups

MY STUFF
53:01, held on to two 20# dumbbells. My time was ironic considering on our group's mile effort the other day I was getting on our people for being a few seconds over a particular minute mark. Definitely had chances to rest less. 600-800 in particular was rough. I did 50 unbroken for all sets, and moved to different sides of the box; after 4 sets I'd move the box to a different spot.

GENERAL FEAR LEVEL: 7