CFWUx2 10*45/95/135*2 5*185 1*223
Shuttle+3dl+0cals * 10r
223lb DLs

79 cals RX

M/40/5’9”/195#

March 20th, 2022; morning

wu: bike, balance board
skill: bar

wod:			emom'10
			30 sec du (40, 40, 30, 7x25)
			3 dl 115 kg
			max effort trash assault bike without a display (no bike in the last two rounds)

post: bike, shoulder accessory, bike

RX subbed for row, no bike
Every round I had 30-22 seconds to row
My cheap rower does not says cal so idk how much

MaleRx24y175cm86kg

With rower and on slippery mat at 10m turnaround...otherwise rxd. Hand touch on box or line...

10-11-11-11-9-11-11-11-11-12:108 calories
(118 total if counting rollover calories) 
Deadlifts were pretty easy, but cardio recovery took longer and longer each round, and legs weakened on rowing toward the middle so I recruited the arms more. 

Did this one fasted around 2pm, about 17 hours since last calories....

180/42/176cm

Rx
9-11-11-9-9-8-9-7-8-10
total: 91 Cals 😷😷😷😷

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

11-9-8-7-8-8-7-7-7-9 cals
(Zig zag shuttle, to fit it in the basement.)

M/51/5'10''/184lbs
Rx sub row for bike (no bike!)
59cals total.

completed 12/24. subbed a 20s Assault Runner sprint for the shuttle runs and rowing cals. deadlifts as RXd. added 30s to the working time to allow time to walk to each station. 

8+10+9+8+8+8+9+9+9+6 = 84 calories.

M/35/6'/175#

Subbed row for bike; 78 calories
(5/8/8/8/8/8/8/9/8/8)

Deo gratias

Deadlift 100 kg
Echo Bike 2-2-1-1-1-1-1-1-1-1

M 175cm/90 kg/33 age
12/10/14/10/10/5/10/9/6/14
100cal 

3,3,3,3,3,2,2,3,3,4
Done at home, subbed 10 push-ups for the DL, used normal recumbent bike at high level. Only rested 1 min between rounds. 

Completed on 12/24

10/1 min rds:

5/10/5+10 yd Shuttle Runs
(garage wasn’t long enough for 15yds)
3 DL (205lbs)
Max cal Echo Bike 6/7/7/7/8/7/6/8/8/7

Rest 2 min in between rds

Followed Chris’s Technique scale but kept the weight low (135#).
10 rds of
5-10-15yd shuttle run
3 DL
10 cal row
12:33 I think

No back pain again, so a win after 3 months nearly of no DL.

Rxd 9-9-9-8-8-9-8-9-10-10

Echo bike and weights are upstairs, shuttle runs outside...so modified to 1:45 work/2:00 rest with 295#

8cal/4/6/5/6/3/6/3/4/10

Fun fact...used to do surveying back in the day during summer in high school (20 years ago) and we'd march out property lines and my step was pretty good to be 3 feet exactly by the end of it. Marched out my 5/10/15 yards...only off by 5", 3", 2"...not bad!

Sub row for Echo Bike: 
10 - 10 - 11 - 11 - 12 - 12 - 12 - 12 - 12 - 12 = 114 cal
Fun WOD!
m/53/5'11"/189#	

Ten 1-minute rounds of:
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
3 deadlifts 255lbs
Max Burpees
Rest 2 minutes between rounds.
10-11-11-11-11-10-11-10-11-12

Modified:
--
Ten 1-minute rounds of:
5 x 6-m shuttle sprints
7 DB deadlifts w/ 2 x 12,5 kg DB
Max burpees
1 minute rest between rounds
SCORE: 5 burpees across all rounds
--
5 km easy run in the early morning
Merry Christmas🎄 👍

Subbed
"The Chief"  RIP
5 rnds  3 min amrap
3 pc @ 135#
6 push ups
9 sqts
rest 1 min
3 rnds plus 3/6
3 rnds plus 3 pc
3 rnds plus 1 pc
3 rnds plus 2 pc
3 rnds plus 2 pc
m/51/175
Merry Christmas Suspects!!

5 rounds #185 10-9-8-9-14 total 50 

Subbed rower for bike: 6,7,7,7,6,5,6,7,6,6 (63 total cals)

7 rounds modified
30s air squat/lunge (alternated rounds)
5 kb dl 16kg
max rkbs

8/9 reps per round 

12 days of Christmas workout, following the song’s pattern:
1 burpee
2 push press (95#)
3 front squats
4 hang power cleans
5 deadlift
6 box jumps
7 pull-ups
8 push-ups 
9 sit-ups 
10 squats
11 kb swings (1.5 pood)
12 (1x500m row)

24:16

2020:  20:51
2019:  22:33
2018:  23:08
2017:  23:40
2016:  23:43
2015:  22:04
2014:  21:14
2013:  23:11
2012:  25:48

59/5’8”/157

shuttle sprints/DL @ 225lbs/max cal row on C2 erg

7/9/8/10/12/11/11/12/12/12 = 104 total cal row

M/47/6'2"/180#

Scaled to 255# and assault bike cals the rest as rx'd...
8/7/5/4/4/4/4/4/4/4
48 total cals

Ten 1-minute rounds of:
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
3 deadlifts -#165
Sub bike for burpees - 6 each round
rest 2’ in between

Intermediate Option:
Ten 1-minute rounds of:
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
3 deadlifts
Max Echo Bike calories
Rest 2 minutes between rounds.
♂ 255 lb
1-3-3-3-2-2-2-2-2-2
22 cal

Ten 1-minute rounds of:
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
3 deadlifts, 205#
Max row for calories (calories posted)
>0-4-4-7-6-6-6-5-7-6

Too much snow for sprints. 
20min Amrap of 
5 Strict K2E
5 Strict HSPU
5 Strict pull-ups
> 16 RDS < 
merry x mas 

Scaled to 10 rounds of:
3 10yd shuttles
6 2x70#DBs DL
elliptical
(~1min rest)

64.2 cal

M/48/84
185#

58cal

Champions Club Scaling Notes

RANT
Picking on high school kids is one of my favorite things to do, so when we were a few players short at basketball practice today I was excited to jump in and run 5's. Everything was went as usual except for one minor detail... I missed like 5 freaking lay-ups! This, of course, made me think of CrossFit. See, we have a hoop at the gym (known by some as Oakland County's Most Forgiving Rim) and I still shoot on it all the time. I also get shots up before or after practices just because. But you know what I never practice any more? Yup, boring old lay-ups. So I thought about all the boring stuff in CrossFit I don't practice that have gotten a little stale, things like double unders, hollow rocks, and strict presses. I won't commit to doing the Mikan drill every day (thought I did today when I got back to the gym) but now I won't act surprised when foundational things suddenly lose their touch.

WORKOUT THEMES
Short and heavy. High output with a medium/short rest. Lots of changing direction and orientation, not quite giving yourself a flow for anything.

ASSUMED
You have the work capacity (power) to do all these things in a single minute. Also, coaching Mrs Gloria helps me to not take transition time between exercises for granted.

MAIN DECISION
Keep the movements and lower the intensity or scale the movements to preserve intensity?

TECHNIQUE SCALE
As listed, turn off the timer and just walk back after the bike effort for your recovery. Set a number on the bike you want to get to.

CONSISTENCY SCALE
5 rounds with 4 minutes rest between rounds, 120 yard shuttle, 6 deadlifts, then more biking

INTENSITY SCALE
Same format, sub a straight-line sprint and then pick either the deadlift or bike to do after, not both (probably deadlift)

MY STUFF
Tested out 3 or 4 rounds, subbed burpees and mountain climbers for the bike

GENERAL FEAR LEVEL: 8?