at YHS track

2,340m

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

25ft Shuttle Runs  (down and back) - 9.5-9-9-9-9-9-9-9-9-10.5 reps
(It was more like 9.9 and 10.9 on the first and tenth round, but for the sake of counting easy I called it a half. That's like 47 extra feet. Did both feet and hand touch past the line today.)

Lesson Plan
GWU (16-minutes)
2-min. Laying lacrosse ball smash, each side
1-min. Deep Lunge / Pigeon / Kneeling Hamstring / Kneeling Adductor, each side
 
2 rounds of:
10 Quadraped T spine Opener, each side
10 bootstrap squats

SWU (12-minutes)
Therapy squats
2 reps slow and controlled to a ball on plates.
3 plates
2 plates
1 plate 
Ball only

Shuttles (8-minutes)
10-20-40-80sec double distance each time
Rest 1-minute between rounds

WOD (20-minutes)

CD (4-minutes)
Banded ankle mobility, each side

220-220-220-230-240-230-240-240-240-230
all squats done unbroken for quality

M/53
TD = 2100 m
Added 0.1 km/h to treadmill's speed on every set.
I was need a rest day, I've got it. 

~2320.8 m Rx'd

As rx’d, 2.46 km.

Went 10 minutes out (5 minutes running + the squats), and then turned around and tried to match the distance coming back.  1.20 km on the way out.  Made it all the way back plus an additional 60 meters in the last 10 minutes.  Squats were delightful, I did them immediately after each run – not quickly, about 25-30 seconds.  Then rested for the remainder of the minute.  Felt pretty fresh each round.

50m/5'10"/180

On Trueform:
.17 .17 .18 .18 .19 .19 .20 .20 .21 .24 ≈ 1,930m
+ squats

Think I paced it well for my ability 

RX: 1.8 miles or about 2880 meters

M/51/190

2.2km

M/56
180m, 170, 180, 180, 170,
180, 180, 170, 180, 200=1790m

132+142+157+157+157+160
+158+167+170+170=1,570
On the treadmill

Épingle de la grande montée après vidalon, environ 2,5km

Switched this up a bit, 10 rounds 2 min timer, started with 15 squats then ran the remained if the round, 1.67 miles

2.07 miles run - time 31 min 8 secs 
legs still sore 3 days later 😂 

2.100m + 150 squats (as prescribed)

Best 250m (1st) - Worst 180m (8th)

I wasn´t able to match or beat distance each round. :-(

Brazilian Male, 46yo.

Subbed rowing: 2348m/150 squats

1765m all squats done.

200m each round

Rx’d
2382m

Didn’t precisely track distance, just tried to squat faster each round, couldn’t run faster the last couple rounds…about 1.5 miles running. 

1.42 miles

1.53 miles outside, continued walking after squats until starting the next run interval

Rowed for 1 minute and did 10 squats 8 times in 14 mins.

Getting back in the saddle
1.75 Mi

M/54/217 lbs. 
Every minute for 20 minutes, alternate between:
Run 1 minute
15 squats
*The goal is to match or beat your run distance each round. 1.28 miles 

I goofed this one and only realized it after the workout. 
run 1 minute 
15 squats 
repeat until 20 minutes is over

1866 meters

My Training on Tuesday october 17 in the afternoon
WOD CrosFit.com 231017
Every minute for 20 minutes, alternate between:
Run 1 minute
15 squats
I completed 1,780 m | 180 | 160 | 160 | 200 | 190 | 200 | 200 | 180 | 140 and 170 m

Rx+ 
With a 20lb vest we ran back and forth over the same route. Started with 225m and maintained for most, but dipping to 218m and down to 204m for the last 2 rounds when I fell apart. 
~2.18km

Son(15)
Rx+
Also with a 20lb vest. Varied between 207m-194m
~2.01km

1.10 miles 

RX - 20 min EMOM 
run 1 min 
15 air squats 

About 1.6 miles Rx

.11-.11-.12-.11-.12-.12-.12-.12-.12-.12

1.17 miles total

M/49/6'2"/180#

Modified to backwards runs 30 seconds out 30 seconds back in the squats as rx'd...runs were about 80m out and 80 back pretty consistent on distance each round squats took about 20-25 seconds each round.

2600 m + 150 squats

Only did 10 minutes because did directly after 10/16’s WOD and I was spent
0.57 miles

1.51 miles Rx

.15/.15/.16/.15/.15/.15/.14/.16/.15/.15

Rx’d: 1.59 miles (2560 meters)

Squat sets took about 18-20 seconds each time.

Every minute for 20 minutes, alternate between:
Run 1 minute
15 squats

2028m

2000m Rx

Warm Up

10 mins

:30 Samson stretch 
10 PVC OHS
10 GHD BACK EXT
10 GHD SIT UPS
10 pull ups
10 ring dips

METCON

EMOM20 (Rx)

Odds:
Run (2546.4m // Assault Runner)
Evens:
15 squats 

M // 50-54 // US 

Assault Air Runner
Started with ~80m, went up to ~150m

1.33 miles rx

2605m on treadmill @1% incline.

100m lengths on a soccer field:
251-246-241-232-230-231-228-228-230-225 = 2,342 meters
So much for running farther each time.

Rx   2505m



*Ran inside the gym, 3 laps = 200m

Subbed rows for runs
Row 1 at 236m
Row 10 at 247m
Rows 2-9 btwn 238 and 241m
150 total squats…glad I didn’t do goblet squats, as I initially planned. 

61/5’8”/154

1.59 treadmill run
Upped speed by 2 each round for sprints.

2496 meters on treadmill @ 1% incline

2000m run

210m each round + 15 air squat
2100m total

Every minute for 20 minutes, alternate between:
Run 1 minute
15 squats
 Run50-52-63-52-56-55-54-58-57-60
Squats 20 -21-22-22-21-22-23-22-23-24
Assault Air Runner 

1300 m / 90 squats
6 rounds of running on our street
killerrr
Rested about 30-45 secs beurre each run

I,ve modificated the wod

run =190/200/210/210/220/210/230/210/210/210
15 squats and I 've add in minute 4, 8, 12, 16, 20 push ups (normal - diamonds - spideman push ups) 4-normal 8-diamond 12-spider 16-diamond 20-normal 

1.63 miles w/#20 vest

M/39/72”/170

as rx 2245 meters on Assault Runner Pro

I did. it!

Kinda added a Chad prep flavor to this WOD.

w/ 40# plate carrier, 20min EMOM, alternating every minute
1:00 run
15 squats
Total distance run: 1.279 miles (2.058km)

It was too nice of a morning to try this around a track to measure individual distances, so done on the road.  I tried to push the pace harder each run period but man that extra weight hurt that effort - still did a faster pace than the 1600m ruck run the other day.  Squats unbroken with more than :30 rest before each run.

Rx
2440m

Rounds
220
260
240
240
250
250
250
240
250
240

Subbed Rower

2678 meters

Subbed run for alt btwn row/air bike
else as rx
then modified Chad prep
w/20# vest
600m out FC w/30# db's
600m back front rack carry
untimed

Back squat 
2x3 128 kg
3x3 136 kgEvery minute for 20 minutes, alternate between:
Run 1 minute
15 squats
*The goal is to match or beat your run distance each round.
distance 2,71 km I don’t remember rounds 

1,8 km all squats done 👌

1.35km on the run. With 10 sets of 15 squats. Hopefully I am able to go up the stairs to my apartment tonight😂

Globo wod: If you are using a conventional treadmill use a slight incline.  Jump off and hit the squats as fast as possible then rest.  If you have access to a treadmill this one is best done with it. Indoors without a treadmill do shuttle sprints in a gymnasium. Worst case is to do 25 ft shuttle sprints for a minute and then the squats, and count lengths ran. Finally if you're doing this on your own outside you can do it as a distance ran in the 20 minutes type workout. Just program your smart watch for the intervals, and squat and rest in the even minute intervals.

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Monostructural and gymnastics. High output followed by short(ish) rest. Something you can do anywhere. A good way to challenge speed and stamina on a basic squat.

					SHORT		MEDIUM		LONG

LIGHT											x

MEDIUM

HEAVY

FORMAT/MOVEMENT QUESTIONS
Do I want to run for 1 minute or do I want to sprint for 1 minute?
Am I going to use squats as a recovery or am I going to try and get like 1/4 of a second faster on each round of 15?
Do I have the technique on squats to do them fast?
Would it help to shade this in favor of stamina or speed instead of doing it completely as listed?

NEW TO CROSSFIT SCALE
AMRAP in 20 minutes of:
Run 400 meters
25 squats
*rest 1 minute after each round

MY STUFF
A fancy chipper from Mel

GENERAL FEAR LEVEL: 7?