39’40”
mochila 5k
mochila 7,5k
mochila 10,5
mochila 13k

36:25 with 10kg vest. Only my second long run and first with vest on in 6 months due to knee injury. Knee held up well.

Great recipes! Absolutely love the representation of simple meals that require little prep and doesn't take much longer to concoct than it does to enjoy. Please, keep them coming!

35#db in pack 38:13

38:43 rx’d With 39.5lb. alice pack. Some of that is probably my sweat. 30lbs of dumbbells, 2 bath towels, a t shirt, and a can of seltzer inside. Didn’t feel terrible on the lungs. Legs were blown out from the beginning due to a downhill start. Took a quick water break around halfway and legs felt a bit better after that. Really started to feel better toward the end. 

40/186/69.5”

20# 34:37

44:41 minuets with 20lb ruck. Distance = 3.78 miles or 6.08 kilometers Rx

33:50 Rx'd (backpack filled with about 20lbs of stuff like books, gym rings ect). 

Done at a track. 

31:46, 30-lb vest

A very strange workout. I did it today and I should have pushed more in the first 3 km. The heartbeats were ok but the muscles around the hip were suffering.  

38:07 with a 20# vest in the Louisiana heat.

34:18 with 20# vest

Did it after Grace/30 MU/ Isabel WOD.
44:08  with a 13kg/30lbs rucksack, on hilly terrain.
42/1.78m/76kg

Hard to believe this action on the shoulder  is recommended for anyone let alone the elderly. 

6k run w/ 10# vest - 45:28

Took it at a slow pace the entire time, and I don’t regret that. Next time could add a few more pounds, but I still recommend slow pace.

35:12 
10lbs first time running with weight

30lb ruck
37:07 Rx’d with terrain

M/63
8 lb. vest
6 km
44:35

57:08.08
Pace: 15:20/mi
Ascent 295ft
Descent 272ft
Trail 
#35 Ruck 

36:16
20 lb vest.

31:17 5k
15 lb vest

M/30 
Short in time so I went for a 2 mile run. Didn’t time it, just ran hard. 

Naysayers, please familiarize yourself to the word scaling. Thank you. 

M/35/75kg/174cm

6k run with a pack, 32:55

Did not weight the pack. It was so hard on hip flexors and aquiles tendom. Felt I was dying a little during the run. Now Im feeling awesome.

44:00 mins with a 14lb vest slow but I ran it all. 

Ran 7.7 km with 12 lbs. vest after doing CrossFit class. Took me 48:00. Warm morning, but only had coffee before doing both.

M/54/84 kg. 43:03 Rx plus.  All plate carrier @ 20#. First and last 500 meters with 2x 20 # dB. Great idea! Adds a bit to the run for sure

6000m run with a 16# pack.  First time running with weight.  39:29

M/44/6'2"/185#

From @thecrossfitbox
25-50-75-100-75-50-25
Assault bike cals
Cal row
1:06:21

48  minutos y 30 segundos
12.5 kg en la mochila

35lb ruck run for 6km (3.73mi) in 31:32. 

25:49 
Scaled to 5k no pack 

27:39
4K run with 14# vest
Did it on the golf course so there were some small hills. I had to walk for about a minute like halfway through. Ouch. 

Recipes are amazing!! I just have 2 questions:

1: Is there a chance to include the macros of thes recipes? That would be very helpful to people trying to keep a record.

2: Why in the majority of the videos butter it's prefered against olive oil for example?

Thanks!

Couldn’t get out to do this today  ☹️ so subbed:
60 mins on bike with resistance up 

53:34
Subbed to 4 rds of : 1600m run / 60 alternating lunges / 30 air squats
M / 40y / 176cm / 73kg

Walked  6 km
Sore Achilles

6,000 meters with a 22 lb vest 50 minutes 

Modified to 4km with a 20lb vest.
 Time: 31:01. 
Not yet conditioned for an extra 2km but now that’s my goal! 

5kg Ruck in a hilly environment 
5k in 39:00, avg 7:45

48:09
6000 m hilly asphalt path
16 lb pack

35 min run with 20# vest.
From campground..hopefully 3 miles but most likely just shy of that

35:59

6000 m 
5kg vest

forgot about the warm up...

Done. Loved. Love this programming.

Run 6,000 meters on a treadmill at 4-5% incline
31:26

Rucking is new for a lot people, but carries no more potential for injury than other “new” movements for CF trainees. Like any movement in our repertoire, there’s an element of skill necessary to do it safely and effectively. There is a reason rucking is part of pretty much all military training. It works, its functional, and can make one better.

4 miles
62:06
20,30,40,50 lbs

I did 60sec run 90 sec walk for 8 rounds then walk rest of the way 46 minutes 3.5 miles

4 mile 25,35,45,55 1:15 hills involved,,, whew! Female age 53

Rx, 20 lbs pack, 37:50
avg. 6:17/km

49:48 with 18kg

5 rounds of alternating DB squats-bench press
15-5-15-5-15-5-15-5-15-5
squats w/ 35# DBs
BP 145(4)-145-145(4)-145(4)-140#

43:17 no extra weight 

3K no ruck 20:32

3.78 mi, 29:54, 7:54 Min/mi, no weight

54YOM 5’6” 214

6000 m Ruck Run 
Scaled
10 lbs of ankle weights
2.5 lbs strapped to each appendage (wrist & Ankle)

50:25

36:07 with 20lb vest 

43:11 @30lbs (13.6kg)

Rx, 10 kg weightwest for 41:32

Squat Cleans 
40kg x 8
50kg x 8
60kg x 4
70kg x 4
80kg x 2
90kg fail
😁

Hello , yesterday 10km run with vest 10kg , time 51'15 (average 11.8km/h)

Could the recipes also be in metric system? Thank you. 

Aaaaannndd this will be my last WOD for a while lol

Running with a ruck for anything other than combat or a selection is a bad idea. 

Warm-up for 190806:
GENERAL/SPECIFIC WARM-UP

10 minutes of Rope Climb Practice:
- Foot locks (use box if needed)
- Standing up (use box if needed)
- Descending from top

Line Drills
High Knee Karaoke 
Over the Hurdles
Knee to Chest 
Figure-4 Stretch 
Walking Samson 
Lunge & Twist
Toy Soldiers 
High Knees 
Butt Kickers 
Straight Leg Hops 
Side Shuffles 
Side Shuffle with Jumping Jacks 
Toes Out Walk 
Toes In Walk 
Heel Walk 
Toe Walk 
Outside Foot Walk 
Inside Foot Walk 
Run 50 Meters (No weight) 
Run 50 Meters (Moderate weight) 
Run 50 Meters (Workout weight)

Globo Scale-Run 6k with a weight vest 20/14lbs.  Most people do not have a ruckbag, so this will have to do.  If you want you can do a farmer's carry of 2x20/15lb dbs, along with the vest, for the final 1k.  In a globo  or without a vest, you can do a high incline run on a treadmill , or do 4 rounds of run 1500k, 30 lunges, 30 squats; or run on hilly terrain.

Sanctionals setup run 7 k, with 1 mile wreckbag run (70/50lbs)  after 2k of running. (2k run, then 1 mile sandbag run, then run remainder without sandbag).  This assumes all divisions and a large athlete pool.  Beginner would just run 5k unweighted. 

I forgot the cleans for yesterday. Either a max latter set on the floor; or a set time limit to find the clean in a competition setting, similar to the 2018 Granite Games event for teams of 3.    Allow time for Warm up beforehand.

Swim paddle event for a larger sanctional would be cut in half (500/500), except for elites qualifying for the Games.  The paddle portion may also be omitted for lower divisions (swim 500-800m, depending on division)  

Champions Club Scaling Notes

Okay, I tested out the variation of the Swim/Paddle event instead. Thes notes are based on that.

RANT: 
Whenever swim workouts come up we always implement Hold Your Breath team workout subs. For instance, our classic go-to is: AMRAP in 20 minutes of: 10 squats, 10 hollow rocks, 5 push-ups (you get two breaths to perform as much as you can before your partner takes over and does the same). I was told after the fact that good swimming technique does not involve holding your breath, to which I say… not much, to be honest… Anyway, regardless of whether or not I swim like an injured puppy dog is beside the point; these workouts have become pretty challenging and an interesting wrench to throw in the routine. So I’m ready for another… wait… does that say “paddle?” Holy shirts and pants!

I SHOULD TRY THIS RX’D IF: I am confident I won’t drown trying to swim 1000m. And I have a paddle board. 

GROUP VERSION:  When I look at the paddle board, the first thing that comes to mind is the hours of Shark Week I’ve watched that remind me of the dangers of swimming on a paddle board. Anyway, I think the best way to mimic the global position and demand of a paddleboard is to do a hip extension hold (not the actual down-and-up movement), and maybe hold the arms out on top. So here’s how I might go about this one:
AMRAP IN 20 MINUTES OF:
10 squats
10 hollow rocks
*one partner works on the couplet for as long as they can in two breaths, rotate after
**other partner holds the top of a hip extension
I’d go with something like this over just taking the easy way out and doing a long run.

I’M ONLY HERE ONCE A WEEK AND THIS IS THE DAY VERSION: send them adrift on the paddle board
https://www.youtube.com/watch?v=P1N-mAdTrLY
(w/f safe)
Or just have them do the group version


INJURY VERSION (BASED ON GROUP VERSION):
Upper-body injury — as is
Middle-body injury — do a long-duration row
Lower-body injury — find a pool and do some swimming, or for the group sub knees to elbows for squats

WARMUP:
Jump rope — always
Kipping pull-up — practice global positions
Handstand — more global flexion and overhead stuff
Squat — hip prep
[insert thing you suck at]

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB):  6. Holding your breath gives your muscles a break, but man it adds quite the bad feeling to it.