14:18 RX

M/40/5’9”/195#

14:23

12:13

March 8th, 2022; midday

wu: bike, gymnastics basics
skill: running drills, run

wod:		run 2500 m (RX)*
					12:12

post: walk, bike
* 12th RX out of 155 cf main page wods (plus most heavy days)

9:54

13:15-30 clock/user malfunction at 1/2 mile mark. Icy/slushy patches on pavement. Running is kryptonite for my asthma. Was hoping for 12:00 but asthma had other plans. 

180/42/176cm

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

10:24 - Rx (Track, cold and dark. Knee felt good, quads are sore.)

13:20

Could have warmed up more. 46* temp, dirt road

12.41

Home & busy version (30' sesh) :
With a partner, alternate 
3x400m sprint each

Total time : 6'30

9:38Rx
8:55 on treadmill

14:38 RX

11:17 Rx'd

11:42

completed in the a.m. attempted Nasty Girls after. Oh boy. 

11:08. Outdoor chilly run at 0500. Wanted to stay at a 7:30 pace which I was able to achieve. Nasty Girls did not go as well. 

Rx
11:29

Ran one of those 5k programs on the smart treadmill with a hard 2.5k push in the middle. Ended up at 8.9k by the end. 

M/30s/225lbs

12:32 Rx'd in rain
m/53/5'11"/190#	

Rx’d:  10:58

Rx 12:31... could've pushed it to sub 12:00 which I should've done.

I ran 2 5K races this weekend in 23:30 and 23;18. Taking half is 11:39. Age 66.

12:35, 12:07 at 2400m. 

Rx:
10:27
(on treadmill)

M48/5'7"/170#

12min Rx

10:43

2.5k on treadmill @ 1% incline

14 min rx 

18 min trail run, with lots of vertical. Not exactly at time trial speed, but what a glorious mountain morning. 

59/5’8”/156

45 min hilly stroller walk/jog ok mostly walk but consistency is key right? Baby is about 20 pounds! 

58 yo m 5’5” 150lbs

row 3000m

15:25

11 something I thought I stopped my watch apparently I didn’t. Averaged 4:30 per K 

DNF. Pulled up lame at ~800m and had to walk back. Calf still nagging from DUs about 2 weeks ago.

Rx 11:56

Half 5K
Run 2,500 meters
Post time to comments.
16:30

RX
--
Half 5K
Run 2,500 meters
SCORE: 10:47 
--
Not great, but nor too bad either, considering the early hours and improper warm-up. 
Still, felt really great to run hard again. 
Total session time: around 35 minutes, 6.5 km (inc/ warm-up and cool down).
More running happened later in the day: an easy but hilly 4km urban loop. 

Globo scale: If you are using a treadmill use a slight incline. Substitutions include a 3000m row, 150 calories assault or echo bike, 6000m bike erg, 1500m ski erg, or 150 burpees.  Regardless of what you do push the pace. 

Busy gym: self explanatory. Run outside, hog a treadmill, or sub on an erg or bike. 

Bodyweight/equipmentless sub: Run or burpees. 

Champions Club Scaling Notes

RANT
Similar to the rant on Double Isabel, you can break this thing down into as many intervals as you want as long as it serves your purpose.

WORKOUT THEMES
Medium and light. A benchmark test cut in half to see if we can get an increase in intensity.

MAIN DECISION
Is a single modality day going to be the best use of my time in the gym?

TECHNIQUE SCALE
AMRAP in 15 minutes of:
Run 200 meters
[pick one movement you want to practice]

CONSISTENCY SCALE
Run 1 minute, rest 1 minute, repeat until you reach 2.5k.

INTENSITY SCALE
Pick a goal time that you don't currently have the capacity to do. Then break that down into smaller chunks; 5 rounds of 500m run, or 10 rounds of 250m run, but the runs have to be at whatever pace would lead to your goal time. Rest the least amount possible between each run without letting the time suffer.

INJURY SCALE
Lower-body - AMRAP in 15 minutes of: 20 lunges, 20-sec. L-sit

MY STUFF
Checked the box big time here. Used it as a warmup for morning basketball practice. 200m run, 20 lunges, 8-sec. L-sit

GENERAL FEAR LEVEL: 7