YHS track

7:44

7:19 on Octane Fitness Free Runner
compare to 
7:03 same equipment

January 4th, 2022; morning

wu: bike, slihps
skill: running drills, running

wod:		run 1,2 km*
					5:11

post: jog, bike
* Now I know that 1 mile equals 1,6 km. Shame on me.

7:25 in my neighborhood -not much warmup(400m jog)-felt like I was running in a dream as a result...no bueno. 


181/42/176cm

8 mins running on the Assault Air Runner

M/28/6’1”/200lbs

6:34

6:10 

My lungs are on fire, just saying. 

M/31/145#/5'7"

M/26/5'8"/155lb
CrossFit AFK

5:54 - Rx (Track)

Male 23y 175cm 84kg 
1.6 km in = 6:38 New Personal record!
(28°c, wind 13kmh)

Last time 7min

Rx : 8’54 (air runner)

https://youtu.be/9l0gsKRzv2E

Thanks for the simple & clear tips, when, what, where to look at.

8:04 

Track run 44° F
this sucked so bad

F/25/5’5/140
CrossFit AFK

7 RX

6:40

7:38

Nice! Thank you. I like this part with tips for trainers. 

Completed on 10/29 

6:34

200419: 6:40

8:06

Rx’d

Do I get bonus points for running in cold rain?

No?

Didn’t think so. 

Carry on. 

8:18, on a track
Splits:  2:00
2nd:  4:15
3rd:  6:18
4th:  8:18

2 laps around my block = 1820 meters
that's what I "ran"
and that's all I've got to say about that.
5 min emom before jog.
3 bs @ 185
m/51/170

7:01. completed after 211029 WOD.

Pretty happy with the time, next time will be sub 7!

RX’d:  6:09 
--
4.4 km warm-up, 2 km cool down. 
5 km recovery run in the early morning. 

Rx: 6:10

7:30 
I used to be a runner, but lifting has made me stronger, and according to the one that matters, cuter.
m/53/5'11"/192#	

7:33

Continued from there with the rest of my 5.5km loop run, moderate jog, around 21.5min.

6:54

Compare to 200419. 6:51

4/19/20: 6:50
Today: 6:40

Rx’d 6:46
200419: 7:14

sub w/ 4500m aab
7:35

5:58

58 yo m 5’5” 150 lbs

sub 2 miles Schwinn Airdyne

6:00

Run 1 mile 9:54

6:17 - treadmill  @ 1%

52:48 rx new pr

Champions Club Scaling Notes

RANT
Me all week
(w/f safe)

WORKOUT THEMES
Short duration and light weight. A monostructural movement at a much faster pace than comfortable held at a duration that seems much longer than it actually is. Also 4-hour Ab and butt clenching starts at 12 noon.

MAIN DECISION
Test or train? Also, which chair has been giving us the best luck the past weeks?

TECHNIQUE SCALE
4 rounds for time of:
Run 400 meters
:15 handstand
:30 L-sit
:1:00 plank

CONSISTENCY SCALE
4 rounds of:
40 squats
Run 400 meters
Rest 1 minute between rounds

INTENSITY SCALE
Split this thing up into either 4 400s, 8 200s, or 16 100s. Run at a pace faster than your normal mile and don't take a full recovery

MY STUFF
Did a different one. I'll hit this tomorrow.

GENERAL FEAR LEVEL: 8

Globo scale: as rxed.  If using a treadmill use a slight incline.  Subs are 2000m row or 100 calories assault/echo bike, or 100 burpees if you are on a boat or somewhere without running space and no equipment.

Busy gym: run on a track, outside, or grab a treadmill and do it.

Bodyweight sub: as rxed. See above for subs. 

6:51