:34, :34,: 35, :36, :36, :37, :36

1'07"
50"
52"
49"
51"
55"
56"

@YHS track

37-41 seconds

M/33/5'7"/219lbs
PoudreTrail 

Warmup 
1.0Miles (11:00)

Rest (5:00)

Ruck Intervals 8Rds 20lbs
~200m (1:00)
Rest (4:00)

Rest (5:00)

1.0Miles (9:45)


Did this one at the PoudreTrail near the Poudre Learning Center. Haven't ran at this point of the PoudreTrail in quite a while. This is my summer midday run spot as opposed to the early morning post work 35th Ave point of the trail. 

Intervals were tough. Could've went harder on a few, but ran out of gas close to 50secs on a few. Overall, hit the sprint stimulus. I don't do enough just running workouts besides easy runs, long runs, and straight tempo runs. Running conditioning is solid, need to test my 5K and see where my long run stamina is at. 

That was really hard, not a PR, Rx'd

34.2
33.9
33.8
35.03
37.3
38.0
38.3

34-37 seconds each; still can't find 5th gear lol.  But no pulled muscles or other injuries!

51m/5'10"/180

Back from foot injury 
1400m for time
9:14

M/38/6’/176#

40.88 warmup lap, then:
36.92/34.21/33.80/32.75/33.08/32.97/32.52

(Neighborhood loop crossing the street)

Deo gratias

On the treadmill
1:18/1:15/1:12/1:10/1:08/1:06/1:04

Beginner: 100 yds out, 100 yds back: 57 seconds, 53, 50, 47. 1k run 5:30. 

37 / M / 5'9" / 140lbs

4 rounds:
59 (uphill)
57 (downhill)
67 (uphill)
64 (downhill)

First running (really, first WOD at all) since spraining my ankle in December and being sick most of January. Trying to get back on the wagon. 

Today: 42/47/39/45/43/44/39s
11/12/21: 40/41/40/40/42/50/45s

7 x 250m row, 4 min rest btwn rows
52.9, 49.5, 48.9, 50.1, 49, 49.5, 50.1

hoped to hit ~55 secs, so most rows @ ~ 50 was a nice surprise.

After #5, could feel the lack of power—no finishing push in final 100m, just hanging on.

52s, 49s, 48s, 48s, 47s, 47s, 46s
Every 3 min (time crunch) 

Age:  57 Years
Ht:     63"
Wt:    139 lbs / 63 kg

Had a scheduled WOD with local gym:

* Back Squats 6 x 2 (175#, 185#, 185#, 185#, 190#, 190#)

* 10 Rounds for 20-minute cap:
- Weighted Step ups (LF) @ 35#
- Weighted Step ups (RT) @ 35#
- KB Sumo DL x 5 @ 55#
- KB Goblet Squats x 5 @ 55#
*** Time 00:20:00 - Cap + 10

* BB Front Squats 5 x 3 (70#, 75#, 85#, 95#, 115#)

M/61/6’2”/188
treadmill ( including speed up time)
60 sec, 56,50,44,44,41,41

Every 4 minutes for 7 rounds:
200-meter run
1- :41
2- :45
3- :46
4- :46
5- :47
6- :49
7- :53

27, 24, 25, 28, 28, 29, 29 secs

(Treadmill)
72
69
67
66
63
66
62

It was difficult to achieve the intended stimulus on a treadmill, but I got it done anyway.

:32/:34/:32/:34/:35/:35/:36

:41
:37
:36
:35
:34
:33
:35

:41
:37
:36
:35
:34
:33
:35

Intermediate
down and back 200mt
42 - 35 - 37 - 37 - 41 - 39 - 40

My Training on Tuesday, February 20 at night.
WOD CrossFit.com 240220
Every 4 minutes for 7 rounds:
200-meter Run
I completed the Workout in 7 35 minutes (1:16 | 0:55 | 1:03 | 1:10 | 1:05 | 1:10 1 1:06) 

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Beginner option(mod)-did rowing in 4 sets of 4minutes each:
1st set-712 meters 
2nd set-741 meters
3rd set-749 meters
4th set-792 meters

Treadmill 0° @10-12 speed
M/34/Int

Every 4 minutes for 7 rounds:
12 cal Echo bike

34s, 25, 37, 56, 46, 42, 59

First WOD in a long time. Burnt out after 3rd round. Final round was an effort to simply finish. 

Rx
40F
0:43
0:39
0:38
0:37
0:41
0:40
0:37
M/30s/228lbs

58s
56s
56s
55s
55s
52s
49s

Total Time 32:10 
1-37s
2-34s
3-33s
4-33s
5-33s
6-35s
7-43s

Beginner

200 Meter Run

4 Rounds

1:05

1:01

1:12

1:12

Did a combo of run and row
200m run
:38.5
:37.7
:36.9
:36.5
:36.8
Then, 250m row (C2, drag 6, 39-42s/m)
:44.0
:44.5

After the 5th round of run things were getting tight in ways that said “if you try this again right now you will probably pull something”. So, I listened to my body and opted for 2 rounds of row. It was good for a comparison to subbing distances for running too.

Compare to 21112: 3 rds of Manion (empty BB) and 4 quarter mile efforts on a spin bike (each around :45) - was still recovering from back injury so nothing was a sprint.

50
45
46
48
49
51
52

Article is gold!

By coincidence, yesterday I did:
Every 2 minutes for 10 rounds:
Sprint 100 meters

Down at the local track, regular shoes (not spikes).  Not sure I can quite hit that 5th gear any longer, but these were definitely sprints as opposed to runs.  Consistently ~15 seconds.  Walked/jogged the turns during rest breaks.  Hamstrings survived; did plenty of warmup and did not go 100% for the first couple.

50m/5'10"/185

41 - 42 - 40 - 42 - 42 - 41 -41 s

Rx’d: 
:41, :39, :39, :38, :37, :38, :37

Every 3 minutes For 7 Rounds
200 M Run
R1: 40:55
R2: 38:88
R3: 35:96
R4: 34:69
R5: 36:14
R6: 36:00
R7: 36:14

scaled to Every 3 minutes for 7 rounds:
200-meter run

all rounds between :38 - :45

Not bad

R1-32
R2-34
R3-33
R4-32
R5-29
R6-28
R7-25

all done on an air runner

200-m Sprint run
E2m/ 14

R1 48sec.
R2 47
R3 44
R4 41
R5 41
R6 47
R7 48

H/37y/97kg/183cm

Male 40 Rx

44.6 sec
42.78 sec
44.6 sec
50.6 sec
48.2 sec
50.47 sec
50.4 sec

:57
:54
:53
:56
:48
:48
:44

:44
:34
:34
:35
:36
:38
:37
Avg :36.85

1:00
:54
:50
:50
:46
:43
:45

Deadlift 5-5-5-5
245-265-265-245#

Today’s workout
7 runs, probably closer to 400 yards than meters. Odd runs started uphill and finished downhill, even runs started down/finished uphill. 
First and last runs were 50 sec, the middle 5 included 2 at 49 and 3 at 48 sec. Rests started at 4 min, then became 3. 

61/5’8”/154

:49
:41
:37
:37
:36
:48
:42

5'10" 240# (about 40# too hefty)
First round was warm up.
Fifth round was 100% max effort.

Subbed 14 cal Echo/Incline Bench in between 
40-31-28-28-29-28-26

RX / 200m on a empty road 
R1 : 0:32
R2 : 0:29
R3 : 0:32
R4 : 0:31
R5 : 0:33
R6 : 0:31
R7 : 0:31
Bonus 8th round : 0:31

This felt way harder than I thought it would 🤣

M/49/6'2"/185#

Sub'd with 250m rows the rest as rx'd 
47.5/47.8/48.0/47.9/47.9/47.5/46.7...went full tilt on that last one I heard the banjo music!

***Did this after a pretty intense PT session (120 snatches alternating 10R/10L with 53# KB in 4:56 goal was sub 5:00)

43-42-41

M/34/5'11"/185

Accessory:
Jefferson curls @ 35#

Beginner option:
Every 4 minutes for 4 rounds:
200-meter run (guessed distance)

1:30
1:25
1:29
1:31

M- 52 / 5'7 / 210 
Intermediate
1:18/1:09/1:07/1:04/1:06/1:04/1:02

43-42-42-43-42-42-43 avg 42.4
211112: short 38 / long 43 / avg 40.3
2 years later, slower ... but consistent!

Beginner option
sprints

R1 1:30 
R2 1:00 
R3 1:05 
R4 1:07 
R5 1:16 
R6 00:56 
R7 00:56

Mashed up yesterday's/today's wod
Scaled/modified to
7 rnds
200m row
6 alt sh press w/40# db's
10 53# Am kbs
rest 2:15 btween rnds
Total time-28:23
m/54/175

Globo wod: If you are using a conventional treadmill use a medium incline today. Substitute full gym shuttle sprints (down back down back),  250m row sprints or 11/14 calories assault or echo bike sprints if you don't have a suitable track or place to do full length sprints.