25:56
Rx’d. Ran on treadmill. 

Good day,
   24 minutes.
Good day
Michele

Finally made up 11/8/23: Rx: 30:52 (8:53/9:34/10:43) tx of 47&55s, out of shape😕
11/18/21: Rx 26:11 (8:43/7:46/7:59)
7/2/20: sub run for 3 mi echo bike. 26:26 (8:35/7:54/9:00) transition times of 0:57.

Modified, untimed:
--
200 Db SDLHP @ 2x 12,5 kg
4 km run
--
Peace.

2km run ± 14 minutes
2km row ± 8 minutes
2km run ± 17 minutes

25:30
Rowing: 08:30

No rower and I have a knee issue

biking and elliptical

1.89 hilly bike ride
1 mile eliptical
3.34 mile bike ride

~46 mins

23:45

Compare - 22:46

24:46 compared to 24:56 

on treadmill

16 year old female as RXD
25:00 total

7:20 run
9:10 row
7:20 run

My First Training on Saturday november 4 at noon
1 mile Run  (11:24 minutes)
2,000 meter Row (9:30 minutes)
1 mile Run (11:11 minutes)
I completed the Workout in 33 minutes.

My First Training on Saturday november 4 at noon
1 mile Run  (11:24 minutes)
2,000 meter Row (9:30 minutes)
1 mile Run (11:11 minutes)
I completed the Workout in 33 minutes.

RIP Jerry

Rx’d:  23:48

211118:  24:24

37 / M / 5'9" / 140lbs

Run 800m
Water rower 600m
Run 800m

20:21

Subbed echo bike for miles
14:49

29min

21:56 Rx

23'36''

25:50
Appreciate you guys following along!

8:30 1-mile
7:30 2,000m row
10:00 2-mile

26:00
8:30 1-mile
7:30 2,000m row
10:00 2-mile

RX 26:30
1st mile: 7:05
row: 7:45
2nd mile: 9:10 

2.5 mins of transition (rower and treadmill in different rooms)

M/27/220#

31:51 run on treadmill

27:12

M/29/6'/223LB

Chose a low impact option.

10 mins stair machine
9:02 2K row
10 mins stair machine

Set a 20:00 clock
3500m run 

Beginner: 1k run, row, run = 19:10
1k run 5:45
1k row 4:25
1k run 5:30

Beginner Version: 20:51. 

Decided to give CrossFit a shot after getting bored with multiple different workout programs I’ve done over the years which involved zero cardio. I hate running. 

Rx(I think)
Ran from the basement out around the neighborhood
The rower was being weird but I believe it was 2k
Each effort was right about 8min and I was hurting going in.

24:51

M/54/217 lbs 
For time: 28:50
Run .81 miles
Row 2,000 meters
Run .80 miles 

22:40 Rx


GWU: General Stretching
Running WU

SPWU: Row Prog/WU 
Jog

Cool Down: Pigeon/Hamstrings

For time:
800M Run
120 Cal Bike
800M Run
TT: 19:15

13:58 beginner

29:27 RX (fasted day 4)

Rx- 21:09

30:24.91
rx 

23:12 Rx

M/43/190#/5'7"

beginner scale - 13:36

28:45 as Rx’d. Three hero WOD’s in a row; my active recovery will be sleeping until Friday!

Half Jerry (i.e. Beginner scale)
For time
.5 mile run
1km row
.5 mile run
12:59
Compare to 211118: Subbed 2.5 mile ride on a spin bike for each run, 2km row; 23:56

Scaled again due to a group run tomorrow and Chad on Saturday - knees are already a little sore.  Kept it close to what my pace would probably have been for full Jerry - total time included pulling out the rower, wiping it down, and putting it away.

RIP Sgt Maj. Patton

Should have increased the pace in the 1st mile

29"16'

M/39/72”/170

as rx 28:45. Legs were saying “nope” the entire time. RIP Jerry

23:47, at home kind of made a mess of this one.
1 mile run 8:00
120 45lb sumo sub for row. Was gonna do 200, but was a no go. 15:30
2 mile bike ride sub for run, knee was too achy to run again. Used my old mountain bike…

Started at 0
2 Rnds 50 cal echo 25 DU 25 SU
2 Rnds 50 cal ski 25 DU 25 SU
@25mins
1 mile run 2000m row 1 mile run
56:30

On a manual curved treadmill
28:47

29:06
huge screw-up on rower transitions, had to stop and reset everything or this could have been sub-27

Rx   22:50

rx
25:38

Rx on assault runner
27:52

Jerry
22:43
mile 1 6:58
2k row 7:56
mile 2 7:17
rest was transitioning on/off the erg

35:05
Each hilly trail mile ~ 11:30
Row in 9:08/116 cals
A 35 degree, clear and sunny morning…a perfect day to celebrate Jerry’s life and service and to grieve his passing. Peace to Jerry’s family and teammates. 

211118:  1/2 Jerry in 20:36

Dale, I appreciate all these hero WODs as we approach Veterans Day. Thanks for guest programming for us.  From a 26+ year Airman. 

61/5’8”/156

M/31/199 lbs!!!/5’10

Rx’d in 29:34

It’s been probably a month or more since my last CrossFit workout. I missed y’all. Was battling seasonal colds and other yucky stuff so I’ve been doing the bare minimum to just get movement. So it felt good to push it again today. 

However best of all, I’M FINALLY BACK UNDER 200 LBS!!! I’ve weighed 200+ since 2021 and ballooned all the way up to 220 when I was at my lowest point in 2022. I didn’t feel like myself and didn’t like what I saw in the mirror. Today I am finally feeling more like myself. Thanks CrossFit main site community for keeping me motivated and inspiring me. 

M/49/6'2/180#

Modified to
120 cal AB - 9:04
2000m row - 8:21
1 mile run - 9:22
27:22

26:05
1 mile treadmill run
2 mile stationary bike (rower wasn't available)
1 mile treadmill run

Adjusted.
2 mile Assault Bike
2000m Row
2 mile Assault Bike
22:21min

1,6 km + 2000 km + 0,4 km = 26 min.

Beginner option:23:19 Assault Air Runner 

RIP Sgt. Maj. Jerry Dwayne Patton

22:33 Ran .75 mile in 6min. Walked/limped  .25 untimed, Row Rx 7:40ish, Echo 90cal. 

27:42

35'19" (post leg day)

28 min tot

RIP Jerry
Scaled to
800m jog
2k row
800m jog
22:29
m/53/175

Jerry on air runner
20'53 Rx

28:38 
8….
8…
10….
my heart goes out for his wife and boys. 

26:02

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Honorary workout. Mixing up monostructural modalities so intensity can be preserved.

					SHORT		MEDIUM		LONG

LIGHT														x

MEDIUM

HEAVY

SPEED SCALE
Do each station as an individual piece. Rest as needed. Maybe even skip the last mile.

STAMINA SCALE
For time:
Row 2k
Run 2 miles

NEW TO CROSSFIT SCALE
4 rounds of:
Run 400 meters
40 sumo deadlift high pulls (maybe even just do empty bar deadlifts if that's where your form is at)

GENERAL FEAR LEVEL: 7?

Globo wod: subs for run are 110 calories assault or echo bike, 100 burpees, or 4000m bike erg. If using a treadmill for runs use a slight incline.  Row same as above, or do 70 burpees and 70 SDHP with an empty barbell, 35/53lb kettlebell, or 2x15/20lb dumbbells, broken 10/10. 

Busy gym: do the row first, then hit the track  or treadmill for a 2 mile run. 

Bodyweight/equipmentless sub: Run 1 mile 100 burpees run 1 mile.

Hero Week. Followed by a rest week.