16:09 - Rx’d

14:18 RX

M/41/5’9”/190#

13:21

15:52

M/50-54 🎅🏻
Rx’d
TT 15:10

M/37/6’/178#

12:59 Rx

(230214: 13:15)

Deo gratias

13:58 on treadmill

Completed on 12/31, 17:13. 57 F, 5'4", 120#.
Forced to use elliptical, one knee couldn't tolerate even the treadmill, so stuck with the recommended 2:15 run time. 

4 rounds:
jog 200m
17 air squats 
12:34

Beginner - 07:45
Run 200m: 42s - 42s - 44s - 46s
Squats: 41 - 45 - 59 - 57

19:14

Just what was needed on Boxing Day, as ever great to do a .com WOD and being part of the greater worldwide community. 
Splits:
2:45
3:15
3:22
3:10

17:46 Rx... 😥 Need to work on aerobics 

Rx’d, ran on the Trueform:

17:00 even

RX
35 years old / Male.
17:55

the first two rounds I did it really well, the third was awful and the last round I improve it but not in the same time as the two first. Legs burn out.

Due to the lack of a treadmill, I performed the following option:

4 rounds for time:
Row 500 meters
50 air squats
My time 13:54

12:56 RX, outside run

About 18 minutes. Third leg was about 600M. Other 3 weee 400M. 

14:15 RX

Time 16:45 to conservative in the beginning.

12:44 w/500m row
Frosty outside-- decided to play it safe.
M/54/175/5'11"

Rx- 10:30

Rx - 13.45

17:04 rx @94bw

My Training on Friday December 22 at night
4 Rounds For Time of:
400 meter Run
50 Air Squats
I completed the Workout in 21:17 minutes.

RX: 17:43. (I subbed the running for the rower for my knees/ankles.)

(Before the WOD) Back Squat for load:
#1: 7 reps @ 65% = 110
#2: 5 reps @ 70% = 120
#3: 3 reps @ 75% = 130
#4: 7 reps @ 70% = 120
#5: 5 reps @ 75% = 130
#6: 3 reps @ 80% = 135

Completed 4 rounds of time for rowing 500 meters and doing 20 air squats. Total time: 13 mins and 20 secs. (Had 1/2 minute rest times between rowing and squats.)

I made a mistake. I did 5 rounds. 🤘🏼😅

rx: 17:58

14:59

4/400/50

16:27

First cf workout of many

4/400/50
12:43

13:52:50

M 53/195/6’
15:36.

15:56 -Beginner+

Wanted to add weight, so did beginner in 20# vest and added 10 pushups after each round.

12:22Rx   35 degrees F

GWU: Stretching

SPWU: Running WU/Sqts

Cool Down: 200m walk/Pigeon/Spiderman

17:11

Rx’d: 11:51  

Compare to 
230214: 11:44 (PR)
181224: 14:20
171225: 13:49 
131224: 15:25

Slippin’! Dang it.

M/55/217 
4 rounds for time: 18:26
Run 400 meters
50 air squats

13:09 Rx

Rx: done outdoors: 28 degrees in Long Island New York 
14:32 

Rx
At the HS track, 37F
14:26

1:58+55 sec air squats
2:04+50 sec air squats
2:07+ 54 sec air squats
2:12 +53 sec air squats
 2:16+ 50 sec air squats 

Run time total 10:39 

60 Deaflifts 155lbs
45 Hang cleans 135lbs
30 Overhead Press 135lbs 

15:05
4 rounds, cycle 800m and 50 squats. 

10:41

15:37, runs in the rain. Did 50 squats first round, and then dropped to 40. Holy smoked legs…

Rx on assault runner
15:14

17:57 RX

15:28. A cool, sunny 30 degree day in Colorado. Great to work out outside today. 

61/5’8”/159

M- 52 / 5'7 / 210 
Intermediate CrossFitter
Rx'd- 15:19

10:59

4 rounds in 20:39:
Run 400 meters
50 air squats

M/49/6'2"/185#

Sub'd 24 cal AB for runs the rest as rx'd 
15:53

M48 Rx 16:26

Kept the pace just within the suggested times. Struggled a tiny bit kerping it up up on the last two rounds put manged it just within 2:15 on the runs and 1:30 on the squats. 

a doozy for sure. 

4 rounds for time:
Run 400 meters
50 air squats

Scaling:
Reduce the distance of the run to keep efforts to 2:15 or less. Reduce the volume of air squats to complete reps in 1:30 or less.

First run post shoulder op.
completed workout as prescribed 
17:11

13:33 rx

16:03 First good run in a while for me. Focused on quality squats and felt it. Used 45 plate at angle for squats. I completed 6 rds plus .5 mile and DB chest work

12:23

4 rounds for time:
Run 200 meters
20 air squats
12:04

Did our Friday Bulletproof workout instead (but still got the running in from today's WOD)

For time (with 20# plate carrier)
990m run
63 KB Swings (24kg)
36 Pull-ups
620m run
47 KBS
24 Pull-ups
400m run
24 KBS
12 Pull-ups
26:47

The markers for the first 2 runs shortchanged the Rx distances for Pyramid Double Helen, so we added that little extra something by wearing a plate carrier/weight vest and did 8 extra KBS reps.

For those that don't know, Pyramid Double Helen is:
For time
1200m run
63 KB Swings (16/24kg)
36 Pull-ups
800m run
42 KBS
24 Pull-ups
400m run
21 KBS
12 Pull-ups

12:31 Rx

M/48 intermediate 13:29

15:56 Rx
Indoor track: 1 1/4 laps = 400 m

Scaled: 4 rounds of 20 cal eco bike/25 air squats.

4 rounds for time:
Run 400 meters
50 air squats
Done in 16 minutes 30 second

Scaled to
4 rnds
2:15 on schwinn air bike
50 sqts
18:30
m/53/175
I tried to keep the pedal rpm's consistent--at least pretty close-for all 4 rnds

On a treadmill

15:58

Champions Club Scaling Notes

RANT
This was the second or third workout I've ever done as a high schooler, if I remember correctly. Only OPT had a better time than me, so I kept doing it over and over until I beat his time. It wasn't until a few weeks after that squats required this foreign concept called "standing up all the way." Oh well. Great, elegant, simple, and spicy workout.

MAIN DECISION
Emphasize one or the other, or take both at 80% and go for best overall time?

					SHORT		MEDIUM		LONG

LIGHT						x

MEDIUM

HEAVY

NEW TO CROSSFIT SCALE
As listed, just turn off the timer. If you break up the squats into more than 2 sets, then time to stop

I'M REALLY GOOD AT CROSSFIT AND THIS RUN IS TOO EASY SCALE
Run faster

I'M REALLY GOOD AT CROSSFIT AND THE SQUATS ARE TOO EASY SCALE
S Squat faster.

GENERAL FEAR LEVEL: 7

Globo wod: as Rxed.  If you are using a conventional treadmill use a slight incline.  Subs are 500m row or 15 25' shuttle sprints down and back. 

18M32S