Completed 4 rounds. Used T2B 

M/28/5'8"/180lb
CrossFit AFK/Brave Heart CrossFit

1) 2:56
2) 2:50
3) 2:56
4) 2:50
5) 2:48
6) 2:45

Lesson Plan

GWU (10-minutes)
Rowling(ski to 100m)
3 rounds
5 jumping Jack's per meter under/over

SWU (10-minutes)
Alt. Pulling drill
20ft falling
20ft alt. Step fall
20ft right side pulling
20ft left side pulling

BU (10-minutes)
100-m run
200-m run
400-m run
(Possibly change to farmer carry loops inside) 100-m loop indoors like Oct. 10th. 

WOD (24-minutes)

CD (5-minutes)
Forward Split Stretches

15 T2B
400m on treadmill 

2:30
2:10
2:06
2:05
2:05
2:00

15 t2b
400 m run on treadmill

3:11
3:11
3:25
3:46
3:55

Couldn't do 6th round as just completed 5th round so no rest and no energy left

With T2B sub, each round was ~2:30.  T2B unbroken in rounds 1 and 6.  Otherwise 10-5.  Did not push runs but didn’t dog it – tried to keep form the same on all.

50m/5'10"/185

Modified, untimed:
-
Every 4:00 for 6 rounds complete:
20 supine leg raises 
20 DB sdlhp @ 2x 10,5 kg
--
Peace.

37 / M / 5'9" / 140lbs

4 rounds
Toes-to-bar x10
Run 300m

2:38, 2:48, 3:14, 3:31

M 53/195/6’
Scaled t2b to 1/2 t2b.
2:31
2:31
2:32
2:30
2:35
2:32

Subbed T2B and ran on air runner
2:45
2:13
2:20
2:22
2:42
2:20

1.2’12
2.2’13
3.2’15
4.2’14
5.2’20
6.2’25

2:48/2:47/2:51/2:51/2:54/2:50

Rx
Slow jog in neighborhood
2:50, 2:47, 2:50, 3:00, 2:55, 2:50

Definitely not a rest day

Used 15 T2B sub:

2:18
2:17
2:13
2:13
2:17
2:12

Thank you for the rest day “lagniappe” workout! Won’t be able to workout again for a few, so it was good to hit this one today.

RPE 7/10
2:47
2:35
2:36
2:30
2:40
2:30

Performed on a manual curved treadmill

M 53/195/6’
I really didn’t feel like legless rope climbs so I did 10 rnds with a minute rest between rnds.  Scaled the rope climbs from lying to standing and then regular rope climbs up to 15’ height.
21:08.

1. 2:17
2. 2:56
3. 3:22
4. 2:18
5. 2:37
6. 2:41

1. 2:17
2. 2:56
3. 3:22
4. 2:18
5. 2:37
6. 2:41

It's Dr. Tom! I know that guy!

About 2:30 min each round 
subbed t2b for elevated plank k2e (this is a good postpartum sub provided you have proper TA engagement)

scaled for active recovery
6 x 4min intervals - 400m run/15 Toes to bar
2:31/2:31/2:25/2:21/2:16/2:06
I decided to increase the run pace a bit each round

2:36
2:32
2:28
2:36
2:48
2:52

Beginner option:
Every 4:00 for 4 rounds complete:
10-calorie ski erg
300-meter run
3;58-4:15-4:20-4:21

Used upright rower 
2:50(warmup) 245-240-239-238-228

Active rest day
500m in the pool: untimed, alternated between 3 strokes to practice/evaluate techniques, plus stretched in between laps.

It's great to have Mr.Ben Smith programming for a couple of weeks but, I appreciate him a lot as an athlete and an example of Ethos of the crossfit community.  
I would like to remember that at every L1 o L2, during the Programming Lecture, we explain that Crossfit.com goes 3on/1off since the beginning of all times and also we program 1 workout a day to hit at our 100%. 
I would like not to lose credibility at the eyes of the participants by suggesting them to follow .com and having these examples.
thanks
Marco, Seminar Staff since 2013.

substituted ski erg to:
15 leg lifts
500m row 

glad there was a rest day optional workout as well. 

RD1: 2:56
RD2: 2:53
RD3: 3:09
RD4: 3:14
RD5: 3:28
RD6: 3:29

Really excited about the rest option or the workout. Been hoping to see more prescribed rest workouts though, like mobility or zone2 cardio. 

Surely, Sunday will be a rest day right? 

Globo wod: Rest day for most, or make up day.  Run subs are 500m row or 27 calories assault or echo bike.   If you are using a conventional treadmill use a slight incline.  Sub stick situps or. V-ups if a pullup bar or ski erg isn't available. 

Champions Club Scaling Notes

RANT
When I first saw this my initial reaction was... huh? But I gotta remember that Ben is way fitter than I am, and I like in the video the other day how he said he programs for the tip of the spear, that these workouts are supposed to, over time, exceed the capacities of the fittest athletes on earth. So if you need a rest day, take a rest day. These workouts would definitely be out of my comfort zone to coach (and do, probably) but that doesn't mean they're bad. From my fitness perspective, I think it would be interesting to challenge the athletes who don't feel the need to take a rest day to think critically about their previous three workouts and see if there was any room in there to push the intensity to the point where a rest day is needed. On the other hand, if this is done to cater to affiliate owners who like to have workouts posted every day for the members who might have missed one during the week, I can see that too. Though I've never done a ski erg, or been skiing in general, this one looks spicy for sure!

WORKOUT THEMES
Monostructural. Moderate output followed by not a very long recovery. Maybe something that can also be done as an active recovery?

					SHORT		MEDIUM		LONG

LIGHT									x

MEDIUM

HEAVY

FORMAT/MOVEMENT QUESTIONS
Does what my brain wants (work out) follow along with what my body wants?
Do I want to emphasize either the run or the ski effort?
All out and let the pace decline, or keep a steady pace the entire time?

MY STUFF
Rest day for me

GENERAL FEAR LEVEL: 7?

Rest Day or?
If we don't take the rest day tomorrow does that mean there won't be another scheduled rest day until Sunday?

 Love it!