CFWUx2 10*45*2 10*95*2
30:12

19:54 RX

M/40/5’9”/195#

16:17 Rx 

December 25th, 2021; morning; back in the outside gym at below zero

wu: slihps at home, bike, run

wod:			3 rnds (RX)*
				800 m run
				50 dl 43 kg
					24:12

post: bike, stretch at home
* The fifth out of 119 CFMP wods that I have done without scaling (plus most heavy days). Ice on the first and last 50 meters of each 400 m slowed me down.

15:32
RX

21:46 as rx’d. Fasted. Broke 2nd round in half. Rested extra round 1 due to wardrobe malfunction. Extra rest round 2 due to asthma attack. Unbroken 1 and 3. Made sure I could run each 800 under 4:30
Thought I would be able catch my breath on deadlifts...not the case. Kind of the opposite on this workout. 

180/42/176cm

18:35 Rx

Ran 800m on assault air runner
DL sets: 35/15, 36/14, 50

M/28/6’1”/200lbs

Rx
17:11

17:23 Rx

M/31/145#/5'7"

Delightfully difficult 

rx, 20:00 flat.  core destroyer for sure

subbed 35# dumbbells, and did 25 burpees for 2nd run and 25 TJ for 3rd run (because treadmill was taken then)

20:58

M/35/6'/175#

18:26 Rx
(dealifts: 50/50/35+9+6)

Deo gratias

Scale to 35 deadlifts per round. 

I did not train regularly last week and have a timed physical test coming up so just wanted to get some work in and be ready to train consistently this week. Dropping the volume kept intensity high and will hopefully reduce recovery time and intensity. 

15:30. 

Rx : 17’47

https://youtu.be/TlfW4cT4R9s

21:32 RX 

19:16

39 male 185lbs 
RX 13:57

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

18:06 - Rx (paced the run to avoid my lumbar blowing up like it did on Nancy. Was unavoidable overall. Only bothers me during the deadlifts after around 20 reps in or so. This programming has seemed a lot like 2019, lots of simple and tough sessions. Love it.)

40yo/6’/215
21:25
60 cal echo bike instead of run, everything else RX

F/51/5'6"/145
25:36

As RX’d:

26:20 (broke DLs into 3 sets)

42 / 6’0 / 195

completed 10/27 late night.

16:57 as RXd. Unbroken.

My outside running loop is 1000m, so the runs were a little longer.

Rx...22:30 (7:00/7:30/8:00)

DL - 225x12, 245x10, 265x8 Then
3 rounds 50 DL 
Run 800M
Did DL first while I still had the rack rounds 1-2 95lbs, rack was being used for 3rd set, so did 35lb dbells
around 29 minutes

17:01 rxd
unbroken DLs

3R:
800M Run
65Lb DL 
28:42 

Completed on 10/26

Women’s Rx: 16:15

21:11
Negative splits (didn't warmup 😬
7:23
6:54
6:44

M 51/195/6’
19:25 rxd.

25:06 Rx’d

13:40 rx

super six one
super six four
never forget

25:25
Masters Men 50- 54
75#

22:32 (Rx reps & weight 65#,
Windy & raining subbed 5 mins on the bike for the runs)

Rx 
16:33

Run on treadmill @1°, about 8min/mi pace
M/30s/225

Modified: Only light DBs available, so extended to 4 rounds. Also, got to  make the most of running WODs.
--
4 rounds for time of:
Run 800 meters
50 DB deadlifts using 2x 15 kg DB
SCORE: 29'31'' (20' 39'' at round 3)
--
+ 20 km bike riding during the day

18:44 Rx'd
m/53/5'11"/192#	

211026
For time
10Rounds for time of
5 strict pull-ups
5 DB’s thrusters 22.5kg
-12:01

3 rds: 23:27
run 800 m
50 dead lifts @#65

Beginner Option:
3 rounds for time of:
Run400 meters
25 deadlifts. ♂ 45 lb.

Time 13.25

16,43 rx

Rx’d: 16:45

Scaled:
DL to 2x45#DBs

17:15

As rx'd, 18:14.

Unbroken deads - was glad to be able to hold on.  Runs were around 3:45.  Didn't try to push too hard - wanted to give myself a chance to hit the deads unbroken.

48m/5'10"/180

16:18, after yesterday I decided to scale to 75%. Ran 600’s, did 37 DL at 95 per round. Finished quicker than I thought, probably could have just done rx’d. Good workout, I feel a Michael coming soon!

28:14
About 5 minutes for first 400 (uphill), 3 and change on the downhill return leg. 
Each deadlift set broken 30/20. 

treadmill runs @ 1%
DL w/ 50lb dumbbells 

20:55

definitely harder than it looked on paper. DL we’re tough and took a lot out of the last 2 runs.

58 yo m 5’5” 148lbs

3 rounds for time of:
Row 800 meters
50 Deadlifts
95 lb.

23:16

M/47/6'2"/175#

Modified to 60 cal assault bike the rest as rx'd
21:54

23:52 1mile on Echo per round 95lbs 

3 rounds for time of:
Run 500 meters Assault Air Runner
50 deadlifts
♂ 95 lb.
15:02

M / 37 / 5'8" / 190

3RFT of
50cal Echo Bike
50 DL @95lbs (43kg)

17:51

Rx: 16:57

75lbs barbell
19:01

17:11 with 40-lb dbs

Did yesterday's oh lunge/ghd (scaled)
results there
then
today's scaled to
3 rnds
35 cal assault bike
35 dl @ 75#
25:15
m/51/170

RX：17'13''.
https://youtu.be/EpRv_NY2d1Y

sub w/ 1600m aab
95#
15:27

Globo scale: for most as Rxed. Set up and run.  If using a treadmill for runs use a slight incline.  Subs for run include 1000m row, 50 cal assault/echo bike, or 2000m bike erg. Finally if you don't have this sub 40 burpees per round.   Barbell subs are 2x 25/35lb dumbbell deadlifts, or similar weight kettlebells. If using iron plates for the deadlifts use pads or plates to bring the barbell to appropriate height.

Busy gym: you have options here. 1. Do the dumbbell option and drag the dumbbells to the track or to your treadmill or erg/bike. 2. Do the deadlifts all at once then do a 1.5 mile run, especially if equipment availability is an issue. 3. Do the burpee sub for the runs, allowing you to keep close to your barbell or dumbbells. 4. Do the bodyweight sub. 

Bodyweight/ equipmentless sub:  if you have a broomstick or PVC pipe let's sub in 50 good form good mornings with the stick/pipe for each round of deadlifts. Otherwise you can do good mornings without the pipe or supermans on the ground.   Runs as Rxed. 

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Light and medium. Challenging our running with stamina and challenging our midline stability with endurance. Squatting with light weight and elasticity are also themes.

MAIN DECISION
Just a Workout or emphasize one area or the other?

TECHNIQUE SCALE
6 rounds for time of:
400-m run
25 deadlifts

CONSISTENCY SCALE
1 round of:
1.5 mile run
150 deadlifts

INTENSITY SCALE
As listed, sprint each round and rest as needed between. Post fastest round.

INJURY SCALE
Upper-body - one-arm dumbbell squat for deadlift
Lower-body - AMRAP in 15 minutes of: [insert one movement you can do at full capacity that gets you winded] and hip extensions

MY STUFF
15:47 as rx'd, everything done outside in the rain.

GENERAL FEAR LEVEL: 7