CFWUx2
4*5 min +90 sec rest
To first street light past the curve & back

4:18, 4:20, 5:07, 3:52
Rode mountain bike in the wind. 

2:34
2:39
2:38
2:32 
3 minute rests 

3:26 against the wind, had to slow for kids
3:17 had to slow for car in bike lane
3:22 Against the wind
3:02 no excuses
 
I rested 5-6m between efforts. This time I used a sh1tty steel-frame single speed bike with flat handlebar and pedals. At greenlake between Starbucks and golf course on the new bike path. 

LvL42/176cm/177lbs. 

M/25/5'8"/155lb
CrossFit AFK

2:16 - 2:22 - 2:22 - 2:18 - Rx (rogue echo bike)

Echo Bike 
2:15
2:20
2:25
2:27

2:57
2:58
3:02
2:53
road bike in the neighborhood; fun

800m row repeats.  ~5 min rest between efforts.
2:58.1, 2:58.7, 2:59.0, 3:01.8   Fourth round was miserable trying to keep up with the pace of the first three!

1 mile sprints on my road bike around our neighborhood. This was fun!

1 (warm up): 6:34
2: 3:41
3: 4:02
4: 3:59

M/28/6’1”/200lbs

2:38, 2:24, 2:17, 2:20

Champions Club Scaling Notes

RANT
If you haven't looked up the Pose Method for biking, it is just as much of a game-changer for your bike efforts as it is for running efforts. Basically on the bike the Pose is where both pedals are horizontal, then you unweight one foot at a time. Don't push down.

AM I GOING TO SPEND AN ENTIRE WORKOUT ON A BICYCLE?
Probably not, all-caps alter ego.

WELL WHAT DO I DO THEN?
First, look at this thing prioritizing high intensity in that glycolytic (mid-distance) pathway; so if you do any workout that allows for a maximum output - preferably with rest - you're on the right track. As for biking, a mountain climber can be a good sub if you don't want to run, but be picky on both the plank position and making sure you're pulling your foot into the number-4 Pose position, not just mindlessly bringing your knees to your chest; throw those in with some other movements and a rest if you want to experiment. You could also look at this thing from a single modality perspective, in which case pick one thing you suck at (preferable a big ROM movement) and practice it for about 20 minutes, allowing for some fatigue to set in.

MY STUFF
Played around with a few different formats of sprint, mountain climber, sit-up, and rest for about 20 minutes

GENERAL FEAR LEVEL: I didn't do this as listed, but based on "rest as needed" between I'd give it an 8

2:45
2:59
2:49
2:44

L13
1-3:31
2-3:33
3-3:32
4-3:32

Done 5/3 a.m. 

Used a single-speed, break-less bike (been a while old friend) and used an outdoor loop. Corners and intersections slowed me down some, but overall was slower than I wanted to be.

3:38
3:41
3:45
4:18

Completed in 23 mins, 
3.34min
3:40
3:50
3:44

Completed 5/3

1 mile Bike

4:21/4:07/4:04/3:54

Legs felt like cement on first round

3:15,3:04,3:04,3:00. On stationary bike at home. Discovered that dropping the resistance a couple notches and pedaling faster was faster timewise...

Alexa: 3:22 - 3:22 - 3:22 - 3:24
Tom: 2:49 - 2:49 - 2:49 - 2:46
Rx - BikeErg

4 x 800m row
3:03/2:59/2:54/2:50
Done as 7 min emom, row instead of bike due to rain

(reposting to main comments)
On my road bike
3:03 - 3:04 - 3:07 - 3:10

Track was a down-and-back on the road, and as close to a mile as I could measure without breaking out the walking wheel. 1:1 work-rest ratio. It was nice to get out on the bike again, thanks HQ.

4 rounds, each for time, of:
Bike 1 mile
3' rest between rounds 
SCORE: 4'24'' / 4'33'' / 4'41'' / 4'47''
--
1st CrossFit bike WOD 👍
Used my faithful, sturdy mountain bike. Lots of fellow bikers and runners, very windy, So not exactly a stellar performance... but it felt great to be outside.  

On a stationary bike:
2:35
2:36
2:33
2:34

No bike, so 4x400m run

1:29/1:28/1:25/1:22

Slower than previous efforts, but the older runs weren’t measured correctly and were only 360m.

Subbed 750 meter row

2:46/2:44/2:49/2:55

200112:2'08''，2'20''，2'26''，2'22''.
https://youtu.be/Gkh0nPOkmO8
210503:2'06''，2'12''，2'10''，2'11''.
https://youtu.be/xoIgn0M_j1g

Male, 49, Echo bike

Total time including rest= 20:37 RX
1) 2:30
2) 2:32
3) 2:29
4) 2:36

2:24, 2:30, 2:32, 2:30 Rx

4 rounds 2.2 km Bike. Rest 1:1

4:50 - 4:45 - 4:40 - 4:50

MONDAY
210503
Workout of the Day

4 rounds, each for time, of:

Bike (Route) 1 mile



Descanse según sea necesario entre esfuerzos.

_________________

Time:

R1- 03:38:49

R2- 03:49:04

R3- 03:37:52

R4- 03:55:22

4 x 800m row
3:03/2:59/2:54/2:50
Done as 7 min emom, row instead of bike due to rain

M/56/6’1”/180

4 rounds, each for time, of:

Bike 1.0 mile (Rogue Echo bike)*

Rd 1:  2:18 (avg 383 W) (42 cal)
Rd 2:  2:17 (avg 383 W) (43 cal)
Rd 3:  2:15 (avg 400 W) (44 cal)
Rd 4:  2:15 (avg 400 W) (44 cal)

*rest 3:00 between rounds

☆CFHIM 2:17 2:24 2:27 2:27 (Assault Air Bike)

1/12/2020: best 2:44 on my road 🚲
Today: 7 mile mtn 🚲 ride, I'll do assault air bike later since it's raining.

On my road bike
3:03 - 3:04 - 3:07 - 3:10

Track was a down-and-back on the road, and as close to a mile as I could measure without breaking out the walking wheel. 1:1 work-rest ratio. It was nice to get out on the bike again, thanks HQ.

Rx' On mountain bike ,on mile course,
With about 3:30 minutes in between efforts.
Times : 
3:37
3:16
3:25
3:18

20 mins On stationary bike. 

The monitor is broken so just went with a total time. Every other minute 20secs as fast as possible. 

 3:14 - 3:17 - 3:19 - 3:21 Airdyne
m/53/5'11"/200#	

4 rounds, each for time, of:
Bike 1 mile
3' rest between rounds 
SCORE: 4'24'' / 4'33'' / 4'41'' / 4'47''
--
1st CrossFit bike WOD 👍
Used my faithful, sturdy mountain bike. Lots of fellow bikers and runners, very windy, So not exactly a stellar performance... but it felt great to be outside.  

Chuck, Natosha, and Donny: can't thank you enough for all the lessons learned (and a few laughs) during the L2 seminar.  At the end of the weekend, I walked away with a bunch of great feedback.  I look forward to bringing my new knowledge to the athletes at CrossFit PPG in Peachtree Corners.  Shout out to Mike and CrossFit Downtown Atlanta for hosting.  

Thank you Maniac Crossfit for hosting and excellent weekend! TONS of appreciation thrown to James and Mo for sharing their knowledge with us all! You guys rock! :)

On my road bike, each from a slow rolling start, going out one mile, then back on the same stretch, on a very windy day. 
4:09
2:29
4:28
2:20

Echo Bike 
2:15 2:16 2:16 2:14

4 rounds, each for time, of:
Bike 1 mile
1-3:59-
2-3:22
3-3:16
4-3:17
wife’s Peloton ... fun

Bike has a flat. I subbed 0.25mi sprints on elliptical trainer at 30% power. I set a repeating 3:00 timer for sprint/rest:
2:33 / 21.9cal
2:42 / 22.3cal
2:44 / 22.5cal
2:42 / 22.8cal
With hindsight, I think that was too short. I should have done 0.3mi for 3:00-3:30/round.

500m row:

1:38.9
1:43.9
1:54.9
1:54.5

Assault bike
2:53
2:58
2:57
2:45
m/51/175

Schön wars mit euch bei CrossFit Basel zu sein! Gut gemacht, weiter so!  
Mac 
  

What a great weekend in Seattle. Michelle and Jesse could not have been more perfect teachers. Everyone should take the L1 class! 

Had a great time in the L1 webinar.  I didn’t know what to expect with it being a webinar but I was seriously surprised how great it was! The small group was awesome,  the instruction and interaction were great and don’t feel like I missed out on anything having done it online rather than in person! 💗💪🏼
So excited to be a part of CrossFit again! 

Thanks PT!

It was an awesome two days of learning and development with Chuck, Natosha, and Donny! Thank you for all the feedback for us to take back to our boxes and continue our growth as trainers. 

Great looking L2 bunch at CF Downtown Atl!!!!! Big Thank You to Chuck, Natosha, Ronnie for the nuggets of information and great take aways!  Thanks to Mike and CF Downtown Atl for hosting.  Awesome time!!!