@YHS track

30:21

3:47 / 3:56 / 3:42 / 3:47 / 3:45 RX

M/40/5’9”/195#

3:35
3:31
3:28
3:32
3:33

3:49, 3:49, 3:48, 3:47, 3:24 Rx'd

First run of the season, times not close to usual but still good workout.

M/27/5'8"/170lb
CrossFit AFK

3:34-3:35-3:41-3:45-3:29 (Brave Heart 800m. Total time to complete - 30:09)

Modified to: 
--
5 km untimed fartlek run.
--
Peace.

4:31/4:11/3:54/5/3:53

M/36/6'/180#

3:34/3:36/3:34/3:33/3:36

Deo gratias

3:36
3:24
3:28
3:34
3:18

5 min each treadmill 

3:56, 3:50, 3:49, 3:45, 3:37

M/30/215
32:17
2 min rests

On a curved manual treadmill
4:00
3:58
3:40
3:35
3:30

3:42
3:37
3:34
3:30
3:24

Descending times surprising vis-á-vis expected ascending times due to fatigue. Each felt better than the last.

3:56
3:42
3:36
3:34
3:25
that sucked! So cold outside. Had the dark Vader voice after. Jumped in the lake. Went home & took a long hot shower! 🤣

28 min avec rest 
en moyenne 3’12 

4 rounds 600m in about 20 min challenging

rx+ wore 20# vest 

352/359/400/404/400

Rx 29:37 with rest 
(17:37 runs only)

33:25 mins total avec les rest 

Soccer tournament weekend -- all the fields and tracks were flooded. So I just subbed a (much more fun) trail run:

7.88km
52mins

Started fast to capture spirt of the WOD, slowed way down about halfway thru.

Modified version with available place near home

WARM-UP 
2' obliques opener
1' hinge opener 
1' terminal knees extensions 

AMRAP 2
10 tibialis raises 
10 jumps

2 rounds :
10 FHL calves raises 
20 high knees 

2 rounds :
10 KOT calves raises 
20 butt kicks

200m run
100m bouding 
100m run moderate 

3x50m sprint
Walk back recovery 

WOD 
4 x 1k run / 3' rest
4'38
4'41
4'26
4'24

Was too conservative on the first 2 rounds... 

CORE
3x20 plank DB pull throughs 22.5kg
1' rest 

Cold and snowy in the Midwest today so did 4x1k row, 5:00 rest between each

3:56.2
3:57.6
3:55.5
3:56.8

Rx
Outside, windy and 35F 🥶
400m shuttles

30:04(w/rest)

Son(15)
Same

33:17(w/rest)

Used Treadmill for workout. 800m on the treadmill is about .50. 1)4:32. 2)4:21. 3) 4:20. 4) 4:19. 5) 4:13.

Rx 
3:43/3:24/3:30/3:30/3:29

10 Deg. F outside
*ran in hiking boots

4:13.4
4.12.9
4:00.04
4:06.3
4:01.8
1000 m rows

4:19
4:24
4:17
4:07
4:00

You can tell which split was all uphill

3:42
3:35
3:32
3:35
3:38

Don't have my times from 181123, but pretty certain they were much faster.  I was running A LOT more then - nagging lower back/sciatica issues the last couple of years have reduced that quite a bit.  However, I also did not try to go to 'that place' today.  I thought about rowing instead, but my hands are a bit torn up from yesterday and the weather was nice enough.

3:13
3:09
3:10
3:10
3:11

2:59
3:01
3:02
3:01
2:51

50 cal Echo due to bad weather pretty cold in garage too 
2:59  2:47 2:41  2:43  2:27 or 37 not sure collapsed on floor before I wrote it down 

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Single modality, monostructural. High output followed by about the same rest as the work set

					SHORT		MEDIUM		LONG

LIGHT											x	

MEDIUM

HEAVY

STAMINA SCALE
Run 1.5 miles for time

COORDINATION SCALE
Either add an extra 800 or two, or add some distance to give yourself enough reps to feel the form

ENDURANCE SCALE
6 rounds of:
400m run
Rest 2 minutes between

MY STUFF
As is, but did snatches in the rest period. 135 lbs.

GENERAL FEAR LEVEL: 8

“Joe”
10 Thrusters 95#
10 Bar facing burpees
10 Pull-ups
57 Double unders
(10 rounds)

Joe Lengel Jr., 57, of Toledo, OH, died on November 19, 2012, of a gunshot wound sustained while opening his gym, Crossfit Intensity. Surviving Joe are his wife of 32 years, Karen; sons, Aaron (Kendra) and Matt; daughter, Mary Beth; grandchildren, Aiden, Kolbrin, Kamden, Atley, Avelyn, Koralyn, Aaron II, Layla and Reis. Joe was preceded in death by his grandson Kelan.

"CrossFit is about exploring your personal potential. It’s why people climb mountains. It’s not really about the mountain. It’s about how deep you can travel into your own perceived limits. We all experience transcendence when we move beyond our previous best. I get nervous before a WOD because I know I will come face to face with my own negative internal chatter. “you can’t do it. You’re not good enough. You’re not strong enough. Etc.” I win when I try once again. I win when you win because I’m watching to celebrate your personal triumph. Only those who try get it.
It’s not about CrossFit it’s about that." -Joe Lengel, October 29th 2012

Globo wod: If you are using a conventional treadmill use a slight incline. If no treadmill or room to run is available row 1k or do 50 calories assault or echo bike. 

Beginner Option:
4 rounds, each for time, of:
Run 600 meters
Rest 3 minutes
4:29-4:00-3:48-3:47