20, 20, 20, 20, 20, 20, 21, 21, 20, 20

Scaled way down to 5 rounds: 1m on/off
50’ shuttle runs: 8-8.5 per round

As rx’d, 18.63 / 19.69.

Did this primarily to prove to myself that I can still sprint.  (Can’t find 5th gear though lol.)  At the local middle school football field.  Minimal warm-up.  Slowest was first one (trying not to pull a hammy)!  Fastest was #7.  Rested about 90 seconds between most of these.  Times did not degrade too much, but legs did feel more fatigued in the back half.  Groin felt a tiny bit twingy on #8, so took 9 and 10 a bit more carefully, but no issues.

49m/5'10"/180

M/27/5'8"/170lb
CrossFit AFK

22s-24s-23s-23s-25s-24s-23s-25s-28s-27s

(Did this at a hill. Mostly flat for the 10y, and the other half of the 20y was the hill. The ground was a mud slip and slide. Lots of slipping and crashing. Ran the last two sets from the top down. Pretty trippy to start a sprint facing down a hill.)

23-21-22-22-22 5 rounds
21 best 23 worst ran meters, not yards. 

19.03 best
21.40 worst

In the 🌧️ on concrete....
23s/21/20/21/21/20/19/22/21/20

No room for suttles today, so did 10min EMOM of 50 double unders.

All 10 shuttles right around 22s - fastest 21.54, slowest 24.16 (fumbled the clock)

So, shuttle sprints on my area's only snowy day since 2021? Icy/snowy spots made this pretty sketchy.

18-19 seconds 

Compare to 160914: slower than 7 years ago

M/30/6’3”/200lbs

Rx - racquetball court, supposed to be 40’ long so did 3 down and backs, wall touch, ~2 min rest between.

17s-17s-17s-17s-18s-17s-17s-17s-18s-17s

:16/:16/:17/:16/:16/:17/:16/:16/:17/:18 Rx

modified:
--
10 rounds, each for time, of:

100-meter sprint
Rest 90 seconds

230201: SPLITS :24 / :22 / :22 / :21 / :19 / :20 / :20 / :20 / :20 / :19 /

210402: SPLITS :23 / :19 / :23 / :20 / :20 / :18 / :18 / :16 / :20 / :16 / 
--
Peace.

In the cul-de-sac Rx - 19.02 best, 19.74 worst
Splits: 19.25, 19.66, 19.15, 19.17, 19.41, 19.49, 19.74, 19.59, 19.02, 19.15

This is as accurate as hitting start and stop on my phone would allow, but pretty sure I stayed below 20 sec each round regardless.  Kept rest periods between 1:30 and 2:30. No data from 2016 so new PR.  Thanks for the warm-up drills HQ.

21, 20, 20, 20, 20, 20, 20, 20, 20, 19 seconds

10 80-yard shuttle sprints
30 second Rest between efforts

8:55 

21,21,21,21,20,20,20,21,20,20. Consistent at least. Rested 1:00 between rounds. 

Best - 20.73
Worst - 22.43

Scaled to 15 seconds treadmill sprint at 24kph/15mph due to location. Completed 7 sprints then hamstring and hip flexor mobility. 

Best 22 worst 24

22
22
21
20
19
18
18
18
19
18

completed in a parking garage
Didn't bother to time the rounds.  Messing with my phone timer while sprinting didn't seem ideal and I don't need confirmation of the fact that I'm a slow sprinter.

M/48/6'2"/185#

Rx'd with 2:30-3:00 rest periods
:20/20/20/20/20/21/21/21/21/21

WARM-UP 
General
100 sit-ups 
50 back extensions 
75 bent over twists 
75 OH sidebents
1' run

Specific
15' on Hinshaw drills

WOD 
10 x 80m shuttle sprints (8x10m) 
Worst time : 24"
Best time : 23"

COOL-DOWN 
2 rounds :
10 OHS 
10 sit-ups 
10 back extensions 
10 prone T raises 
10 push-ups 
2x15" Samson stretch 

Did 8 rds 

Did 1 round 20/10 HIIT on Echo and 1 round 10/20 The weather is terrible today. 

10 80-yard shuttle sprints

Rest as needed between efforts.

For each sprint, run 10 yards out, 10 back, 20 out, 20 back, 10 out, 10 back.

I did not keep time, and rested ~60sec between rounds. It was 15F outside, so I reduced the intensity and the rest intervals.

19 seconds every round on turf

Best 14 
Worst 16

Rower Sub 125m/1:00R
6rds 
:37.0
:23.8
:22.7
:23.4
:22.1
:24.9

Overall pleased, wanted to do 8 rds... lungs wouldn't let me.

Globo wod: If you have a turf area or an open basketball court available use this.  For a basketball court its half court-full court-half court for the sprints. If you have to do this on a treadmill do it as 100 meter sprints, with maximum incline. 

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
High output followed by full recovery. Monostructural. Sport-specific.  Doing something you normally would for a high intensity but adding in a factor that takes away a rhythm/flow

					SHORT		MEDIUM		LONG

LIGHT							x

MEDIUM

HEAVY

COORDINATION SCALE
AMRAP in 20 minutes of:
Run 400 meters
Practice 1 movement you suck at

SPEED SCALE
Same format, but just make it a straight 80-yard sprint... or a little longer depending on how long it takes you to get going at a sprint

POWER SCALE
20 repeats of a 20-yard sprint. Full recovery

MY STUFF
Did 1 minute on, 1 minute off of shuttle/backpedal runs on the turf. 10 rounds

GENERAL FEAR LEVEL: 6

Beginner Option:
5 80-yard shuttle runs
Rest as needed between efforts.
For each sprint, run 10 yards out, 10 back, 20 out, 20 back, 10 out, 10 back.

Great coaches are so subtle they make you feel like you did everything yourself…