For time:
Run 1,600 meters 7:46
Rest 3 minutes
Run 1,200 meters 6:18
Rest 2 minutes
Run 800 meters 4:00
Rest 1 minute
Run 400 meters 1:48
25:52

7:51
6:01
3:59
1:52

35 mph winds didn’t help much. 

28:13
1600 - 9:13
1200 - 6:55
 800  - 4:26
 400  - 1:58

Running
1600 7:30
1200 6:10
600 3:00
400 2:00
Good day all

6:57
5:28
3:39
1:23

23:27 (1 sec improvement over last time, i'll take it)

I went out a bit too hot on the first run, although it was 19 seconds faster than the last time, but it cost me on the 1200m, and 800m which were 6 sec and 15 sec slower than last time, respectively. 400 m was 1 second faster than last time. 

I think the next time this comes up my strategy will be to start each run faster than I am comfortable with then close each one out on the last 200 m. 

2k / 3 mins rest / 1.5k / 2 mins rest / 1k / 1 min rest / 0.5 k
37:04

HARD/ TEMPO
PoudreTrail 

PushUps/Squats/Lunges 6
0.25Miles (3:00)
Walk 0.25Miles
PushUps/Squats/Lunges 12
1.0Miles (8:45)
Rest (3:00)
PushUps/Squats/Lunges 12
0.75Miles (6:21)
Rest (2:00)
PushUps/Squats/Lunges 12
0.5Miles (4:25)
Rest (1:00)
PushUps/Squats/Lunges 12
0.25Miles (2:02)
Walk 0.25Mikes
PushUps/Squats/Lunges 6
0.25Miles (3:00)


Did this workout kind of like Laredo last month except the failure was targeted at the run instead of the gymnastics. One of the harder running workouts I've done in a while. Satisfied with an (8:45) mile time. Bet I could get that down to 8:00 then 7:30 pr with some weight loss and more running. This workout added running miles to my Max's/pr list that I continually work on improving.

9:42
7:02
4:28
1:44
Total:28:56 including rests

24:56 RX

M/40/5’9”/195#

--
Run 1,600 meters > 07:05 - 4:26/km (221009 > 06:42  | 210605: 06:45)
Rest 3 minutes
Run 1,200 meters > 05:07 - 4:17/km (221009 > 05:10  | 210605: 05:04)
Rest 2 minutes
Run 800 meters > 03:25 - 4:17/km (221009 > 03:26  | 210605: 03:17)
Rest 1 minute
Run 400 meters > 01:35 - 3:58/km (221009 > 01:34  | 210605: 01:34)
..
Peace.

I completef this WOD in 25:59 minutes setting my Personal Record 10:36, 7:37, 5:17 and 2:27 on each distance.

07:48
05:58
04:05
01:48

M53/173cm/80kg

Rx
6:40
5:05
3:20
1:24

Did yesterday at track: 4x800m began e8m
4:00
3:51
3:57
3:53

No lo hice.

Sali con la bici hice 15km hasta un social de zouk (baile) baile y volvi en bici 15km bajo la lluvia de buenos aires

On the Trueform:

8:05
6:09
3:54
1:47

25:55 total

RX'd: Whoops, didn't realize I should time each segment. 29:33 total including the rests. The last 400-M portion was a real push for me! I got that part in exactly 2:00.

Beginner Option:
For time:
Jog 1,200 meters
Rest 3 minutes
Jog 800 meters
Rest 2 minute
Jog 400 meters

17:39

Beginner

Jog on treadmill
1.2 km - 10.12
800 km - 7.17
400 km - 3.38

6:08
4:42
3:05
1:16
15:01 Rx. total run time

M 29 180 lbs

40 minutes
 2% incline

Rx’d : 17:31 

1600: 7:05
1200: 5:17
800: 3:20 
400: 1:50

7:55,5:58,4:11,1:51. Last times:
7:44,6:07,4:06,1:58. Exact same overall run time. Already 105 out, after first mile I had to go in and finish on the treadmill, 1%elevation. Blahhhh

RX – 20:25 total (excluding rest)

1600m (7:51, ~12.2km/h)
3 minute rest
1200m (6:05, ~11.8km/h)
2 minute rest
800m (4:37, ~10.4km/h)
1 minute rest
400m (1:52, ~12.9km/h)

Started off a little too hot out the gate, got a nice pain in my obliques toward the end of the 1200 which stayed for the rest of the run, managed to grind my teeth through that last 400. I’d like to say that my speed would’ve been better on a track instead of the street dealing with traffic lights, but that would probably be a fib.

Was beating myself up yesterday for having missed my 5k morning run, starting this WOD at 10 PM kicked my ass and made me feel just a bit less bad lol.

Just getting over a lower ab injury caused by GHD sit-ups. Still have a lot of core strengthening to do before my body is ready for those, any tips are more than welcome!

We subbed a 7mi hike (1200' gain) through the giant sequoias in Yosemite 😉

6:16 (6:07)
4:34 (4:37)
2:57 (3:11)
1:23 (1:47)

15:12.54 for the full 4000 meters

M/39/5'9"/190#

Subbed rowing but kept same distances.  Could’ve adjusted for higher meters but at 95 degrees inside my garage, I declined.  South TX heat has been brutal regardless of time of day. 

Row 1,600 M -> 7:51
Rest 3:0
Row 1,200 M -> 5:56
Rest 2:00
Row 800 M -> 3:49
Rest 1:00
Row 400 M -> 1:54

= 25:30.  Not nearly where I’d like it to be, but action beats inaction. 💪🏼✌🏼

7/25/23
M/54/222 For time:
Run 1,600 meters 11:57
Rest 3 minutes
Run 1,200 meters 8:50
Rest 2 minutes
Run 800 meters 5:40
Rest 1 minute
Run 400 meters 2:50

M/48/6'2"/180#

Sub'd rower
2000m - 7:39
1500m - 5:49
1000m - 3:51
500m - 1:49

31:22 Rx

Beginner:
5:17
4:13
1:56
=11:26

27:19

Beginner RX
1200M 6:40
800M 14:05 RT 4:25
400M 18:15 RT 3:10

9:01
6:28
4:10
1:57

rx
air runner

6:32/4:52/3:16/1:27

M/39/72”/168

as rx 8:20, 6:12, 4:04, 1:48, 26:24 total

26:45 total
1600m- 2:07/lap
1200m- 2:04/lap
0800m- 2:05/lap
0400m- 2:03/lap

Today:  24:52 total w/ rests
7:26
5:45
3:48
1:53

Worst yet.  Fk it, Imma go ahead and blame the heat… 97F! 😁

221009: 23:18 total w/ rests 
6:50
5:35
3:29
1:33

210605: 23:37 total w/ rests
7:10
5:21
3:23
1:43

200318: 23:48 total w/rests
6:55
5:22
3:36
1:55

I subbed with rowing (2k, 1500m, 1k, 500m)
was going for the 2k benchmark of 7minutes, came in at 7:02.5. Rest was basically recovery rowing and heart massage. Am definately going to sell my rower by tomorrow (no kidding)
At this point I want to thank CrossFit.com for all the free workouts, programming and education. For years and years. You are the best.
And thanks to Concept2 for awesome erg machines with reliable workout backups. But please make that the machines don‘t go off after 2minutes during a workout, that would be great. 
Now if anyone wants to reach me, I‘ll be at the hospital, station for respiratory issues (kidding)

M/31/205

Run 1,600 M —-> 9:05
Rest 3:0
Run 1,200 M —-> 6:40
Rest 2:00
Run 800 M —-> 4:30
Rest 1:00
Run 400 M —-> 1:32

run 1,200m
rest 3 min
run 800m
rest 2 min
run 400m

9:00
5:45
2:15

Rx
7:12
5:12
3:25
1:31
23:20 total
Compare to 221009: Rx 23:47 total (7:26, 5:25, 3:21, 1:31)
Compare to 210605: Rx Masked and on a treadmill (0.5 incline) 27:20 total

Did this mid-day, full sun, humid - yuck!  Turned out better than expected, but man was it rough outside.  Glad I did it Rx instead of subbing the rower later in the day.

8:42
6:02
3:44
1:35
*on treadmill 

All runs on treadmill @ 1%
1600m - 6:35
1200m - 4:50
800m - 3:07
400m - 1:26

6:37
5:30
2:59
1:38

29 yo / 170lb / Male
Completed on a peloton tread:
1,600m: 7:37
1,200m: 5:51
800m: 3:43
400m: 1:49

Today: 7:41/6:17/4:09/1:54...26:01 w rest
10/9/22: sandy soil, hiked 5 miles before 8:49/6:38/4:23/2:02...27:52 w rest
6/5/21: 24:29 with a head cold
3/18/2020: 25:23
11/7/19 25:12

8:00
6:00*
4:07
1:54
*clock error, 6min is best guess
Total time = 26:01

Last time subbed rowing 2k+1.5k+1k+0.5k, 26:59

7:33  4:59  3:16. 1:24 
Xero shoes 
It was one of those days I didn’t want to show up, but I did and went harder than I would have normally. 

Beginner Option:
For time:
Jog 1,200 meters
7:29
Rest 3 minutes
Jog 800 meters
6:35
Rest 2 minute
Jog 400 meters
2:56

RXd at the local track. mile was at 90% but pushed on the next three efforts to make up for it. 

23:42

221009 - 26:08 (treadmill at 0.5% incline)
210605 - 24:51 (outdoor run pushing a stroller)

7:27
5:42
3:38
1:49

Pushed too hard on the mile and everything else suffered. But got it done.

6:00
5:15
3:33
1:30

For time:
Run 1,600 meters in 8:49”
Rest 3 minutes
Run 1,200 meters 6:48”
Rest 2 minutes
Run 800 meters 4:10”
Rest 1 minute
Run 400 meters 2:21”

Just checking the box today
Rower
2000m 8:15
3min
1500m 6:15
2min
1000m 4:15
1min
500m 1:43

7:51
5:55
3:51
1:44
assault air runner

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Single modality. Monostructural. High output followed by rest shorter than the work (probably designed to be around 1/2 time)

					SHORT		MEDIUM		LONG

LIGHT											x

MEDIUM

HEAVY

FORMAT QUESTIONS
Am I going to try hard enough to warrant a rest?
Is my limiting factor in running legs or lungs?
Is this a testing day or a training day?
Would I rather use a single modality day to play some pickup basketball or football or something?

MOVEMENT QUESTIONS
Do I want to emphasize the 400m run or the mile run? (Reverse the order if it's the 400).
Do I want to "game" it and keep a steady pace, or do I want to get out of my comfort zone?
Will I actually try to incorporate Pose technique into the run or just accept running as a thing I do mindlessly?

MY STUFF
Did squats and burpees with the 4:30 session. Was Bethany's partner and she did really well on transitions.

GENERAL FEAR LEVEL: 8