great workout

20:30

4 rounds for time of:
400-m run
200-m farmers carry
♀ 35-lb. DBs
♂ 50-lb. DBs=>17.5kg
Post time to comments/
37분57초/
목요일 저녁와드

CFWUx2
27:34

Did the 'intermediate' scale from 181006 which was 30# dumbbells.

14:45

15:50

on trail, and subbed 20 TJs for farmer's carry

13:58

17:33 53 pound KB 55 pound DB

Done

19:15 rx’d. Slow runs. Should’ve moved faster on carries. Down and up driveway and around corner to turnaround and back to garage for each. Skipped yesterday due to mismanagement of my time/energy. Would’ve had to sub out sots press anyway. Although a single 500m row would’ve been fun...

191/40/69”

This was delicious. I used cole slaw mix, left out the cilantro, and added salt & pepper to the recipe but otherwise no changes.  I do wish there were written instructions.  I assumed the sesame oil went into the slaw and that high heat is used to sear the tuna but it’s not clear from video.

17:47rx

22:09
Rx
M / 41yo / 176cm / 72kg

M/35/5'10"/190

Rx'd 17:47

subbed 45# KB: 13:52

17:00 rx on the runner 

20:01 RX, run on treadmill, farmers walks on a basketball court which I looked up after and found to be 28.7m × 8 puts me a little over the 400m but oh well. Was fun and those farmers walks surprised me i was expecting more of a rest.

3 rds
16:50

21:30 Rx’d 

last time was 28:53

4 rnds
400m run
150m (because apparently I can't measure correctly) farmer carry with 35# kb's
15:56
m/50/175

26:26 Rx
M/44/220/6'2"

55 YOM 5’6” 216.5

Scalled
4 Rounds for Time
400m Run
200 M Fireman’s Carry 2; 35lb DBs

27:55

M/33/68"/155lb

400m sprint
200m farmers carry w/ 2x 45lb plates
Time: 13:35
*You make your time on the transitions.

17:02 rx

25:50
obviously spent the past week and a half doing nothing!

RX
27:35

16:48, I did it in reverse order, 200-meter farmer carry then 400-meter run. 

30:55

last time 25:31 at a different location. Something’s definitely wrong. No way I’m 5 minutes slower!

28 min 55 s
20 kg dumbbells

Subbed variation of CF Mayhem WOD from 20200214:
6 sets E3M: 12 cal. row + 15 thrusters 65#.
Set 1: 2:06. Set 2: 2:09. Set 3: 2:12. Set 4: 2:05. Set 5: 2:08. Set 6: 2:12.

11.46 rx

19:21 (previous 20:46)
20kg kettlebells
43/1.78m/77kg

15:02
subbed 30lb DB
200 ft walk
wished I had heavier ones. miss calculated this one
run time was on treadmill - 9:07

13:29 Rx

M/36/165

Mixed up my distances and did:

8 rounds of:
200 meter run
100 meter farmers carry w/50 lb dumbbells 

20:43

AirRunner and 60lb DB’s

21:26

Today 15:03 with 35# dumbbells 
compare to 14:36 with 25# dumbbells 

Only have 45# DBs, 23:27

I did the Sot Press & Sprint workout today! So, I still need a lot of work on my oh mobility. Took the time to do a lot of mobility & practice w/the presses & squats by themselves (w/ a men’s empty barbell) & then, just did a number of Sot Presses that felt good. Kept it light & Happy! 😃 400m Sprint in 1:13! Underestimated how tired my legs were after the previous stuff!
Then, (short break into)
21:24 RX for today’s WOD!
The runs were slow & I broke the FC up about 3X per round. My forearms were pumped! Did T2B & Legless Rope Climbs yesterday so my grip was weak!

M/45/6'2"/185#

TM runs 2% incline and 35# DB's...17:22...last time 1% incline and 35# DB's 17:56

M/45/6'2"/185#

16:29 Rx

Compare to: 13:48 Rx (I'm thinking based on my times I may have miss counted & only done 3Rds? I doubt I was that much faster.)

4 x 100m free, 50m breast stroke
11:35

19:02 Rx
m/51/5'11"/200#

Would you suggest doing this as an AMRAP?

22:46 Rx 

M/19/158#/5'8"
19:10
Rx

19:20, at work, subbed .33mi elliptical at 12 for run. Farmer walk rx’d. Last time was 17:45 with 40lb DB’s

21.23

morning from 6 a.m.;

10km: cycle ergometer, lvl 10- Time 16 min

10km: treadmill, speed-10km , elevate-4,5% , Time 60 min

3 rounds :
single leg squat-20x
200-m farmers carry
♂ 50-lb dumbbells
----------------------------
evening from 7 p.m.
Repeat the entire morning workout
-------------------------
Ps;I'm sorry I got weak during lunch break and ate a whole bag of gummy bears 😅

17:20 Rx
1st round unbroken then had to rest my grip on subsequent farmers carry.

19:04
Ran on Curve treadmill. Speed was erratic. 
35# DB farmers carry

M / 172cm / 81kg

Rx'd (had to do 400m running in a 20m facility so 20 reps of shuttles per round)

15:49s 

23:53, as written 
Compare to 16:30 scaled.  50s are a game changer 

15:36 rx’d 

36lbs dumbbells
22:12

GPS says my runs were all 430m-440m. So that ~135m extra will serve as my excuse for the poor time. Right?

RX 
4 Rounds

400m Run
200m Farmers Carry (25kg)

36’43”

1000mt c2 bike
200 mt farmers carry 
time: 18:58 rx

18:59  
40lb dumbbells 

20:27

Treadmill - .25mile
200m farmers carry - 40lb dumbbells

23:44 Rx

I'm an idiot and I can't measure. I accidentally measured 128 inches to be 128 feet (100m)......So I ended up only doing 54m on the farmer carry. Again I AM AN IDIOT. I'm going to redo this tomorrow. God I'm dumb

so my time with 54m carry at 35 lb was 11:50. 

God I'm dumb. 

21:21 Rx (1:52 PR)

I guess I suck at farmer carries. Are you guys running with the dumbbells?

19.25 Rx

800 mt bike
200mt farmer carry
15 kg dumbell
30'04"

17:34 Rx

:29'
DB:25KG.
https://youtu.be/gbvsjP6l53w

Globo scale: if you do not have a track available, or your Globo won't allow you to take dumbbells to the track measure out 10 meters (30ish feet) and do 10 down and back farmer's carries, or 5 meters/15 feet x 20 down and backs.  For the run, sub either a 500m row, 30 calorie assault bike, 75 double unders or 25 burpees. If using a treadmill use a slight incline.

Champions Club Scaling Notes

RANT
Speaking of not knowing what is supposed to be sore, my entire body was screaming at me during the tail ends of the farmers walks. I also thought it was supposed to be with an apostrophe (farmer's), so I'll have to change some of those old posts on my site. But anyway, farmers walks are a great time to practice posture. Dumbbells/kettlebells should be turned out slightly at 11 and 1 o'clock, shoulders pulled back, and neck straight. This makes them suck a lot more, but now we're practicing them in a way that translates to other things.

PURPOSE
An elegant mix of stamina and endurance for a longer duration than some of the previous workouts.

NEW TO CROSSFIT SCALE
Closest to as listed as possible. I would just scale the weights so you don't have to set it down more than once per set.

TRAINING SCALE
If you wanted to shade towards stamina, mush this thing into 2 rounds of 800m run and 400m carry

PRACTICE SCALE
read the rant on the farmers walk, and pick one aspect of the Pose-Fall-Pull continuum to emphasize on the run. I would say falling would be a good one here.

INJURY SCALE
Pick an upper body pulling movement you can do in high volume and couple it with a monostructural movement.

GROUP SCALE
I think last time this came up we did a partner workout. Something like 25 minutes of farmers walk. Your partner runs while you carry your dumbbells and when they catch up to you switch roles. Works really well on a track, needs some imagination in a parking lot/sidewalk.

WARMUP
Jump rope
Then anything you need to practice

GENERAL FEAR LEVEL: 6. Could be more if you wanted to sprint the runs.

GENERAL WARM-UP

3 rounds of:
200-m jog (increase pace each round)
30-second plank
(1st round: right side, 2nd round: left side, 3rd round: high plank)
10 dumbbell deadlifts
(1st round: right side, 2nd round: left side, 3rd round: double deadlift)
5 push-ups to downward dog

SPECIFIC WARM-UP

Practice + build-up
2 rounds of:
100-m run
20-m farmer’s carry (increase weight in 2nd round)

INTENDED STIMULUS
.
O man this is fun! Simple and effective. This one requires that you attack it. It requires that you commit to keep up a good pace in the running portion. The pace will vary a lot from you to the next person, but the effort to sustain it and the commitment to do so is the same. In the carries you will get breaks and rest. You want to be smart about them, and not make them super long, but use them so that you can push those runs. Choose a weight you can carry for at least 100 meters unbroken when fresh. Choose a distance for the long run that you can finish in under 2:30 consistently. This distance will determine the carries distance. Aim to keep this workout in the 15-18 minute range. PUSH THE RUNS!

▶ OPTION 1
4 rounds for time of: 
400-m run 
200-m farmers carry

♀ 20-lb. dumbbells ♂ 35-lb. dumbbells

▶ OPTION 2
4 rounds for time of: 
400-m run 
200-m farmers carry

♀ 15-lb. dumbbells/18-lb. kettlebells ♂ 25-lb. dumbbells

▶ OPTION 3
4 rounds for time of: 
300-m run 
150-m farmers carry

♀ 15-lb. dumbbells/18-lb. kettlebells ♂ 25-lb. dumbbells

▶ WOD's Playlist

GENERAL WARM-UP

3 rounds of:
200-m jog (increase pace each round)
30-second plank
(1st round: right side, 2nd round: left side, 3rd round: high plank)
10 dumbbell deadlifts
(1st round: right side, 2nd round: left side, 3rd round: double deadlift)
5 push-ups to downward dog

SPECIFIC WARM-UP

Practice + build-up
2 rounds of:
100-m run
20-m farmer’s carry (increase weight in 2nd round)

GENERAL WARM-UP

3 rounds of:
200-m jog (increase pace each round)
30-second plank
(1st round: right side, 2nd round: left side, 3rd round: high plank)
10 dumbbell deadlifts
(1st round: right side, 2nd round: left side, 3rd round: double deadlift)
5 push-ups to downward dog

SPECIFIC WARM-UP

Practice + build-up
2 rounds of:
100-m run
20-m farmer’s carry (increase weight in 2nd round)