13:52 RX

M/40/5’9”/195#

16:24

15min01 
Rx

16:39

RX
14:55

17:20

12:18 on treadmill

230214
4 rounds for time of:
Run 340 meters w/ stairs
50 squats

12:38

Rx: 14:27

56f, 5’4” 130#, 16:35 as tx’d.

M/37/6’/180#

13:15 Rx

Deo gratias

Scaled based on the .Com recommendations good move in my part I was dreading this workout 
#targetyourweakness 🤛
👉200 M ½ city block 
👉30 air squats 2 med ball depth 
X 4️⃣RNDS 

14:23

18:17 ... 30 squats per round.
Great workout, thanks Crossfit :)

Completed 2/15. Rxd

11:58. 

wanted to keep the 3 minutes per round and had to push on the squats at the finish but got them in!

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

14:12 - Rx at a leisurely pace. Very happy with this. 

14.10

With 430-ish meter run: 00:15:56 at comfortable pace.

RX’d 12:48… hard..

Modified version  [20230215]
--
4 rounds for time of:

50 DB SDLHP @ 2x 7,5 kg
50 squats

> 13'42''
6 km tempo run in the morning, 5'10'' / km avg pace

RX'd version [20230218]

> 11'22''

..
Peace. 

16:01, PR from looong ago is 13:01. 

M/30/6’3”/205 lbs

Rx 15:47

25 squats per round
12.23

14:35 RX

Endurance 
2 Tabata, 8' sit-ups 
10 min handstand excercises 

WOD
400 m- 1:30
50 squat
260m - 1:05
50 squat
400m - 1:43
50 squat
400m - 1:59
50 squat

Total 26 min

M 52/195/6’
15:38 treadmill.

Rx with a treadmill
11min56
Male/40y/1m69/68kg

3x 400m & 50 squat

14:43 total

splits for run 
2:07
2:17
2:19

14:28 (treadmill)

181224: 13:35 rx

19:18:99 RX

Woof! I tricked myself after the first run, thought it wasn’t going to be so bad. Those squats had a different opinion.

Warm Up
3 Rounds:
1:00 Samson
10 PVC OHS
10 Abmat Sit-ups
10 Banded Good Mornings
5 Pull-ups
5 Dips

Skill Work
1:00 Shoulder Opener
2 x Max HS Hold
0:47; 0:47
4 x 9 Hollow Body Push-ups 

Run Prep
2 Rounds:
0:30 90/90 Hamstring Activation
8/side Clamshells
25ft A-Skips
25ft B-Skips
8/side Glute Airplanes
4/side Jumping Lunges
0:30 Run

WOD
4 Rounds:
400m Run (TrueForm)
50 Air Squats
Time: 16:00

Rx
13:06

Man I thought I was moving better than this today, though the runs steadily declined.  Squats unbroken but I did not cycle them as fast as usual - I followed Chris's rant and really focused on speed in the decent (practice for cleans/snatches).  No compare to data so now this is my PR.

12:39 for beginner. 


M/66/5’10”/166/post stroke 10/5/22

14:50 RX
threw a 20# vest on to get some murph work in

4 rounds:
Around the block ~350m
50 squats

18:51

19:34 good morning!!

15:36 Rx

first run in the new neighborhood- 200m is all uphill, 200m downhill back 🫡 blew up the quads real nicely

16:48

Rx’d:  11:44

181224: 14:20
171225: 13:49 
131224: 15:25

Christmas on Valentine’s!

14:37 rx'd, first run after 3 months running pause

11:23 Rx
M/42/5'7"/195

400 m done as suicides
12:45

4 Rounds For Time:
400m Run
30 Air Squats

13:50

Sub 0.75mi echo bike...17:27
(4:06/4:36/4:38/4:07)

M/39/72”/170

as rx 14:39 - getting over a rough previous day of food poisoning :( 

At Guimaraes Track

12:12

4 rounds for time of:
Run 400 meters
30 squats

11:07

Rx for quality*
15:50
*as in video, squat to 11" soft target (by rd.3, squished to <9")

Last time 13:52, but today (1) WAY WAY stricter squats with (2) much slower runs

12:53 
Looks like I ran 1.25 miles oh well. I would say I tried for quality air squats today. TRIED! Followed up with 300 quality squats. 

Started yesterday doing a mile+ with vest after walking son to school. Lol, not always the best look wearing a vest near a school. Sucks 😔

10:31

Modified

4 rounds:
0.5-mile bike
30 air squats

10:27

10:37

3 Rounds For Time:
400m Run
50 Air Squats
*w/ vest 20#

8:23

14:50 RX

4 rounds of:
400m run
30 squats

11:19

Beginner Option:
3 rounds for time of:
Jog 400 meters 30 squats
15:46

15:05 Rx’d
M/32/145

Scaled to
4 rnds
500m row
50 sqts
17:22
m/52/175
compare to
rx
Dec 2018--18:40
Dec 2017--16:09
Dec 2013--15:46

Hey suspects, I want to get some new 1 rep max #'s and I've got a long weekend to do it(5 days)
Want #'s for pwr cln, dl, bs, sh press, oh squat.
Any thoughts on which order to do them in????
Thanks

20:48

M/48/6'2"/185#

Modified to 30 cal AB standing only (took just under 3:00) which is way longer than a 400m run for me the rest as rx'd 
19:22

RX: 14:15,32 
run 400
50 squat 

24:20.35

Globo wod: as rxed.  If you're using a conventional treadmill use a slight incline. Rower sub 500m row.

Champions Club Scaling Notes

RANT
I want to talk about Agility and Speed for a minute, two of the 10 general skills that I often overlook. There's like an 80% speed that most sports are played at - which usually happens on the offensive side of the ball. This 80% speed is important because it's fast enough to put enough strain on the defense but slow enough to allow for a smooth change of direction (agility), and as your fitness goes up, you want your 80% speed to be faster than your 80% speed was last year, etc. On the defensive side of the ball, 100% speed is needed most of the time because a lot of it is reactionary. Even if those numbers are not exact, the point is being able to change speed is just as important as having a great top-end speed. Now let's take that to CrossFit - since there are so many different forms of squatting we practice (back squats, deadlifts, cleans, wallballs, kb swings, etc.), it's important to practice at different speeds. Same with running. So if I wanted to go for best time for this workout, doing the run and squats at an 80% speed would probably be the way to go. But do you want to make your air squats applicable to a heavy kb swing? Emphasize going fast on the way up. Do you want to make your squats applicable to falling on cleans? Work on going fast on the way down. What if you are like 10 seconds away from beating Mike Andridge's 5k time and you need to sprint at the end? Then you'd practice sprinting these runs, even if you burn out and your overall time slower. Also, side note, one of my first ever CrossFit workouts I actually posted my results to comments. I wanted to beat OPT's time.

WORKOUT THEMES
Monostructural and gymnastics. Using stamina in the legs to challenge our running intensity.

					SHORT		MEDIUM		LONG

LIGHT							x

MEDIUM

HEAVY

SPEED SCALE
Rest as needed between exercises.

ENDURANCE SCALE
Rest as needed between rounds

STRENGTH SCALE
8 rounds of:
200m sprint
30-sec. squat hold

MY STUFF
10:33 as rx'd

GENERAL FEAR LEVEL: 7