CFWUx2 10*45/95/135*2
28:31
185 lbs
Slowed down a bit changing shoes between dls and bike.

Finally made it up...11/21/22...SC 185#/echo bike 1000m...12:32

9:42 RX
Assault Bike (.62 miles/round)

M/39/5’9”/195#

21:29
Rode mountain bike on the street. Lower hurt bad before starting. 

after fife days of rest with a recovery wod in between

wu: bike, slihps
skill: basics

wod: 			3 rnds (RX)*
				25 dl 102,5 kg
				1 km bike erg 
					 16:24

post: walk, crosser, bike
* 16th RX in 197 CFMP wods (plus most heavy days)

10:40 compare to 10:53

12:27, real bike 1km

MaleRX 24y175cm84kg

adapté : 25 DL @70kg / 400M run = 12'57 

M/26/5'8"/160lb
CrossFit AFK

11:48 - Rx (Paced deadlifts in sets of 5. Biked about 65rpm on Echo Bike, finished around 1:35ish per K.)

12:21
no bike, subbed 500m row

M/36/6'/175#

17:50, Rx deadlift and 1,300m bike around neighborhood

Deo gratias

11:59 Rx
bike erg 

3 rounds for time
25 DL #95
25 burpees
13:01

then

back squats #95
6 sets of 8

9:09 RX, 63 years old

M/41/102kg/6'2
Rx . 9.57
DL
1.25
2.15,10
3.15,10
😅😅😅

11:09 RX
Concept 2 Bike

3 rounds for time of:
--
40 DB deadlifts w/ 2x 12,5 KG DB
25 burpees
TIME: 15'47''
--
Early in the morning, it sure woke me up. 

11:06

.63 miles on echo bike each round

14:00

Great weekend with Jason and our L2 crew @ CrossFit New West!

m/50/88

3rounds
155#
0.9mile

12:50

8:40, intermediate (echo bike 0.62mi)

Subbed a 400m run for the bike. Scaled to 185. Done in a little over 14. Woof! 

EoS Mesa Arizona 14:19 first one and it was a killer. I’m hungry for more!!!!

16:53 RX
#225 Deadlifts
625 miles Echo bike

Intermediate scale but with a spin bike.
11:51

Lots of transition time because of distance between stations/equipment.  First round DL unbroken, 2nd 17+8, 3rd 15+10. Technique felt pretty good, just need to pick up the pace next time. Grip was suffering at the end.

Intermediate scale but with a spin bike.
11:51

Lots of transition time because of distance between stations/equipment.  First round DL unbroken, 2nd 17+8, 3rd 15+10. Technique felt pretty good, just need to pick up the pace next time. Grip was suffering at the end.

Thank you, Maggie and Cody for your time sharing your knowledge and expertise with us in Charleston, WV! It was an awesome weekend! They did a great job.

3 rounds for time of:
25 Deadlifts, 225 lbs
Swapped 1000m bike for 500m row

9:25

M/30s/225lbs

18:30
225 x 25
12 flights of stairs up and down in lieu of bike 

Intermediate 
3rds
25 DL @ 185
1000m assault bike (23 cals approx)
8:55

Intermediate Edition (Rx’d on Assault Bike)
14:44 💀 

Rx’d using my kid’s one speed: 15:44

Sub 25 burpee-over-barbell for the 1k bike:  11:20
Still feeling my abs from 220203 
m/53/5'11"/187#	

Had a blast at CrossFit WV!! Thanks to Maggie and Cody for an amazing class!! 

225# deadlift
assualt bike .6miles
13:43

wife
 
155 # deadift
assult bike .6miles 
12:35

I subbed the 1000m bike with a 100m yoke walk at 400lb.
1st: 225lb (unbroken) 
2nd: 225lb (15 + 10)
3rd: 225lb (8+8+5+4)
Finished in 15:30-ish

13:00 - 3 rds, 25 DL's with a pair of 80# dumbbells and 2:00/2:15/2:30 on spin bike no monitor.

Globo scale:  subs are 25 calories assault or echo bike, 1 for 1 on bike erg, 500m row or 400m run, or 25 burpees.  Dumbbells sub for deadlifts 75/50lb dumbbells.  Men if using 50lbs dbs up reps to 40 each round. 

Bodyweight scale 3 rft 40 supermans, 25 burpees or bike 1000m (or sub). 

10:35
Did it with 135# Not bad for a 120# male I suppose?
I need to learn my pace for the air bike tho. The first round on it was awful but I learned how to pace it. 
My deadlifts got harder and the air bike got easier with each round

60lb dumbbell deadlifts

11:07

13:30

185# deadlifts 
500m row

M/48/5'7"/165lbs

155lb deadlifts
subbed 500m row in place of 1000m bicycle
12:52

Lost all breath support on DLs 2 & 3.

M/47/6'2"/185#

3 RFT 
25 DL'S 185#
.7 mile AB
10:50

13:53 #185 .62 mile on Echo.  

9:59

185# deadlifts 
400m run

Intermediate Option:
3 rounds for time of:
25 deadlifts
Bike 1,000 meters
♂ 185 lb
14:56

3 rounds in 13:46 of:
25 deadlifts, 155#
Bike 1,000 meters

Rx 16:00 flat, gotta work on the bike

RXD. Chilly outdoor a.m. workout.

14:22

Deadlifts were 1, 2, 4 sets. The rides were more recovery than pushing. Slow transitions on, off and out the driveway on the bike. 

Scale 12:30

I did this workout with 
3 rounds 
25 deadlifts @135lbs 
1000m assault bike 
time:9’24

Cracking weekend in my level 2 thanks to Oaks and Andy for guiding us through! Always good to get knowledge and experience from people who know their craft and love their work 👌

Pablo, Jess and Kolin did an amazing job in St. Paul, MN.  Truly, a mountain top experience.  Thank you!

RX:10'17''.
https://youtu.be/EfNbX03tOig

13:50, intermediate
No monitor; biked hard for 3 minutes each round

A ton of fun! Thank you Mike, Paul and Saori for running the course! Very happy to have taken Lvl 2. I look forward to seeing you all again!
めっちゃ楽しかったです。マイクさん、ポールさん、さおりさんレベル２セミナーの対応してくださってありがとうございます。レベル２を受けてよかったとおもいます。またよろしくお願いいたします。

Champions Club Scaling Notes

RANT
In running there is one single pose: it's when the ankles, hips, and shoulders all align and form a number 4 of sorts. When we feel that number 4, we pull the bottom foot to allow us to keep falling. In biking, there is also one single pose, and it's when the pedals are at 3 o'clock and 9 o'clock. Here's a drill: stand on the bike with the pedals at 3/9 and then lift one foot; if you did it right, the cycle happened with little effort. Here's the demo (link w/f safe). As you are biking, it's important to feel when you hit that pose so you can lift instead of push down.

WORKOUT THEMES
Medium and medium, maybe high end of short duration. Using cardio fatigue to challenge our ability to keep midline stability.

ASSUMED
Deadlifts can be unbroken if you want

MAIN DECISION
What angle do I want to sub for the bike: cardio/resp. endurance (run/row) or position (plank/mountain climber/step-up)?

TECHNIQUE SCALE
3 rounds of:
Run 400 meters
25 deadlifts

CONSISTENCY SCALE
Mush everything together into 1 round

INTENSITY SCALE
Do each round separately, rest as needed between. Record best time.

MY STUFF
Did a partner workout, 4 rounds of 25 deadlifts (one partner holds a plank while the other deadlifts). I used 135 lbs. and went slowish on deadlifts. Legs were jello. 9:something was the time

GENERAL FEAR LEVEL: 7? 8?