CFWUx2
12:18
No vest

25:57 RX

M/39/5’9”/195#

15:44 Rx

August 21st, 2021

wu: bike, pvc
skill: sg. db variations

wod: 		4 rnds
			100 m lunges
		  0,6 miles ass bike
		  weight west 10 kg (wich was a mistake)
				23:34

post: walk, stretch

23:52 as rx’d with 20.2 lb. vest and went slow due to smoke, heat (81 in full sun), and not wanting to be sore for a week. 


183/42/176cm

15:37 Scaled (no vest)

Rx 
Class Cap 20:00 

3 rounds + 70mts Lunges 

First 3 rounds in 25mins, approx 100m. Lost stopwatch count on 4th round around 35 mins or there about. Legs were a mess for three solid days, immediate  onset day following, cleared up quicker than expected.

16:49s

3 rounds

F/24/5’5/140
CrossFit AFK

24:10

RX male, no vest so 20lb ball

23y 175cm 82kg

No vest - 19:30

42 / 6’0 / 190

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

17:00 - Sc (30lb vest)

M/35/6'/175#

19:23 Rx

(Sisson yesterday. 10+1 Rx)

Dbs 5 kg each 23:40

M/ 47/ 5’-6”/ 138 lbs 
As Rx wearing 20lb vest. 
I ran my dog like always in the early am, then played pickleball with my son for about an hour and a half. 
After lunch I decided to bang this WOD out at the local HS track. 
I did the 100 inside and then ran the 300 around. 
Wow, this one fried my legs big time. 
I did a quick short stretch and worked on my ankle as it’s been hurt for a few weeks now. Then jumped into the WOD.
I completed the rounds pretty evenly at about 3:45 for the walking lunges and about 1:40 for the 300 run. Last was done in about 1:14. 
it was quite humid out but only low 80s. Good solid workout with a little midline stress and a TON of leg stress. Next time I will work on pushing a bit quicker on the lunges. 
fun quick hard mix. 

20:26 rx

100m lunges 300m run with 20lb dumbbells'...ran 300 meters uphill 24:09
next day went to a track bought a weight vest 20lbs rx i guess 17:46, my wife time was 17:56 she had 10lbs 

Conditions were not ideal for this today: no weight vest or anything similar to use, had to use a treadmill
20:30 (I think - couldn't exactly remember what the time was when I started).

Legs were crushed.

Still feeling Saturday's Spartan

Rx

22:43

M/30s/225lbs

24:10 with 18lbs camelbak
it was freaking hot out there

completed 7/14 in the a.m. as RXd. Lunged the first 100m, ran the next 300 (~325m). 

17:10.

Kept the lunges unbroken and the runs between 90-120s. I am never the fastest on here, so wondering if I did something incorrect...?

18:23 Rx

strategy for lunges: alternated between 10-20 quick walking lunges and 10-14 slower lunges. Finished 100m in 86-88 lunges.

4 x 50 lunges 
300/400/500/600 m run

I was no joke procrastinating getting started with this one....LEG DAY... bottom line get moving go out 
Do your best
Scaled- no vest /3 rounds
16:06
#manup 

RX except used 12-15 lb. Camel Back
28:27

21:36 Rx (although I think my vest is 15lb)

Gonna be feeling this one tomorrow :o

22:20 RX.. goofed and overshot distance… 

Can somebody please enlighten me as to where it is NOT safe for LGBTQ+ people to hang out these days? Is this really an issue?

modified 

10lbs in a camel back
started with run / ended with lunges 

20m15s

good

M/49/195#/5’10”

19:00 Rx+(?) on soft sand beach. 

13:33 no weight vest

Sc to 16# weight vest, 3 rounds...21:13
(6:19/7:12/7:42)

Modiffied / scaled: 
--
4 rounds for time of:
Weighted Lunges 100 meters w/ 2x 5 kg DB
Run 400 meters
SCORE: 32'15''
--
No more legs this week.
4 km run in the early morning. 

18:33 Scaled

50 Meter Lunges (no vest)
300 Meter Run

Rx’d 20:24

161110: 24:18

MayTiger’
Complete as many reps as possible in 5minutes of:
5 strict pull-ups
5 strict ring-dips
10 pistol alt.
5R

1min rest

Complete as many reps as possible in 5minutes of:
10 One-arm dumbbell snatches alt. 22.5kg
5 Dumbbell’s thrusters 
4R

유혹에 흔들리지 않게 끝까지 가게 해주소서 

23:21 Rx
161110 was 21:55 
m/53/5'11"/200#	

18:37
No vest used 10# DBs 

As rx’d, 18:45 (PR).

3 minute PR.  Every round faster than last time, not sure why.  Maybe just better focus on lunges.  Did sets of 10 for a couple rounds each time, then deliberate very short breaks after every 5.  Running (if you can call it that) was a real experience after the lunges!

48m/5'10"/180

1st and 3rd rounds, weighted lunges
2nd and 4th rounds, weighted run-shuffles
15# in a ruck, nursing a back strain
24:54

161110:  18:55, 3 rounds with 15# ruck

58/5’8”/160

4 rounds:
100 lunges
300 meter run
14lb weight vest

21:13

No vest. Did lunges as best as I could on treadmill.

11:44

13:26 
30 in place lunges 
~400m run 
no vest 

M/46/6'2"/180#

Rx'd+ I'd say performed with mouth full of water to maintain nasal breathing only
21:12

Rxd (backpack with 10 kilos) :-
36:10

20:22 - no vest

Intermediate Option:
3 rounds for time of: 19:55
Lunge 100 meters
Run 300 
30 lbs vest

21:33 Rx. Even splits. Did after CrossFit Linchpin's 7x1 deadlifts today. Seemed to blend well with that. Great low intensity grinder!  48/M/203/6'3"

17:21 rxd.
38/m/215/6-4 (helps tremendously for distance lunges)

Ps - rip lower half of my body. Tomors wod better not include squats, running, walking or standing..

RX:19'08''.
https://youtu.be/EDfGTgG8ipU

Champions Club Scaling Notes

RANT
My freaking legs are french toast

WORKOUT THEMES
Death to the legs. A long, miserable death to the legs. Squatting with unilateral loading, making sure there is no hope of the run being an active rest

MAIN DECISION
Scale to keep stamina or scale to work on technique?

TECHNIQUE SCALE
4 rounds
40 lunges
Run 400 meters

CONSISTENCY SCALE
As is

INTENSITY SCALE
Lose the weight vest, do each round individually for time and rest as needed between.

INJURY SCALE
Lower-body - JT or Lynne

MY STUFF
Played around with a few different formats, none of which made running feel particularly pleasant. Finished at 13:45

GENERAL FEAR LEVEL: 6