4 mile run: 41:11

M/41/5’9”/193#

Ruck 3 miles with 22lb ruck in 45:53'

used 49# sandbag, 5k in 46:33, 410' of ascent

GWU
3-5 reps each of:
Head rolls, each way
Shoulder shrugs, forwards/backwards
Toe-touches with OH reach
Standing arm swings, up/down
Standing side to side swings/full twist
Side lunge/cossack squats
Kneeling sit and reach back (sit on knees and feet, reach one hand behind on the floor and one hand behind into the sky, lift your hips and stretch)
Bear to bridge (low bear hold, twist and turn to reach as far into a back bridge as possible and stretch with hips high)
Reptile slides (laying prone on the ground, do a lateral high knee up to your elbow)
Cobra pose to finish

SWU
20ft of:
Toe out walk
Toe in walk
Toe walk
Heel walk

Then, 5 reps of:
S Finger/ 5 point foot drawing
(putting pressure through the foot, from 1 being the big toe, to 2 the ball of the foot on the big toe side, then the 3 pinky toe side, down the 4 outer arch of the foot to the outer heel, and across to 5 the inside of the inner heel. 

Then, 5 reps each of:
-Forward step-downs, only a plate high
-Banded forward walks, 2 steps (Band at hip height on rig upright. Stand in the band around the hip and take two forward steps as the band tries to pull back. Take controlled steps forwards and backwards.)
-Ankle rolls

BU
3-minute EMOM
Forward Running/Rucking Shuttle
Backward Running/Rucking Shuttle
Hold of choice for remainder of minute.

CD
Calf Stretch, each side
Deep Lunge Stretch, each side

M/5'8"/27/180lb
CrossFit AFK

4-mile run - 35:57 - Rx

4 mile run:   34:43

1.49 km run
Time: 09:17

Had a severe pain in stomach today after a while only. Don't know the reason. Felt dejected 

--
Run 4 miles for time

> 30:46
--
Peace. 

4-mile run (about 4.11 on MapMyRun) from gym, along West Cliff, and around the circles: 32:36

5.5 mountain ruck with 35# pack (2.5 hours) 

4 miles
58:39

6.4 km on an air runner
46'

M/37/6’/178#

Modified to:

16 rounds of:
200m walk with 45 lb. backpack
5 strict pull-ups with 45 lb. backpack 

44:49

Deo gratias

Run 4 miles.

32:35 Rx'd

4mi 31:32.7

40:35 Run 4 miles = 6,437m CFHIM

M42/169#
Rx'ed 4 mile

42:31

4 Miles on Trueform 
40:44

4 miles = 6.450Km
Score: 27:12

44:24, I'm only good for 2 miles.

39:17 stop and go. 

1.5 mile walk on treadmill at 
2 incline and 3 speed
with 10lb vest on - 30min 14sec
Burned 209 cal

For Time:
Mow

34:56 

My lawn really needed it. 

Modified:
2.62 miles in 35:00 minutes. 

4mile = 47:11

My Training on Monday august 21 in the afternoon: WOD CrossFit.com 230821.
Ruck Run 3 miles
I run 1 mile with a 37 lb Ruck and Vest = 17:22 minutes and 2 miles with a 10 lb Vest = 23:58 minutes for a total of 41:20 minutes.

4.02 miles on treadmill @ 33:32

Beginner 2 mile run 18:37

Run 4 miles for time 51:12. 

M/45/6’3”/217

39:01 on a hilly cross country course. 

1:03.50
2 Mile Ruck
30lb Db in Backpack + Two Kids in a Wagon
(6 Year Old Walked 1 mile. She’s kick ass)

31:12, 4mi run

4 miles - 33:58 

43:10
3 mile ruck (westville dam) 

M 40 
4 milhas 39”35

55# 44:50 

2.68 miles at the 35:00

M/39/72”/168

50 lb 3 mile ruck - 37:09 then 1 mile jog 9:58

M/51/5'11"/195#

Ruck:  1hr25mins 50# weight vest for 3.8 miles.  Approx 2 miles on the beach.  

So glad this was programmed today - I especially needed some outdoor fresh air time!  

Rx+
3.25mi to and around the park with 345' of elevation gain. Kept jogging, no matter how slow, the entire time other than to fix my vest when the straps both snapped.
39:00

Son(15)
Same route with 5lbs ankle weights 
44:00

29:57 Rx 4 mile run 105ft of elevation

4 mile run:  33:56

Not a terrible time (for me), considering it’s hot as fk outside here in Louisiana at 2pm.

I think I’ll try the ruck when it’s cooler outside. Like in December.

2 miles pushing stroller today! 21:37

After some back and front squats hit the 3 miles ruck run with weight vest, thats not considered RX right ?
33:35 sec
With a good 96°, got the little chills at the end of the run. Cool.

3.25 miles in 35 minutes. Tried for 4 miles. It was after a Muy Thai workout. 

Rx   34:30 
*Ruck 3 miles with a 45lb. pack.


Kept a consistent Shuffle/Jog the whole time. 

2.23 miles/35 minutes 
Walked/jogged/ran as far as I could in 35 minutes
2.23miles or 2.46 on the treadmill (it's over 100 here today, took a soft approach 

4 miles - 30:49

3.42 miles with 45# pack.
1 hrs 9 minutes. 
I'd pick this every time over a 4 mile run:)
M/53/175
Small rolling hills the whole way except the last .5 miles in my neighborhood

M/48/6'2"/180#

400 cal assault bike alternated every 100 cal pedal forward/pedal backwards (it hits different)
37:43

Subbed 8 mile Bikeerg 
35:25

3 mile with vest 32:31 

45:00 5K with a 45# vest backloaded. 

36:20
used a treadmill, with 4° incline.
5k improved by 2:00!

Will I strap 30lbs to my body to avoid that extra mile? Yes I will! 

3 mile ruck 
30lb
40 minutes 

Run 4.2 miles, 30:37

4 mi. run 40:50

3.5 miles 45lbs goruck
250m ascent
1h09

30’ run, With a vest 10kg
5.38 km 

What I think was a 3 mile ruck in my neighboring national forest. 30# ruck and 2 dogs in 58:30. Went to what I think is the 3 mile point; arrived at 26:30, then continued to the 30 minute point before turning around. Another beautiful Colorado morning. 

60/5’8”/158

3 Miles Ruck - RX weight 56min

39 minutes

2.5 miles with a 23kg sandbag (with handles) in 36:20

Did an annual fitness test first: 2 min max push-ups, max time plank, 2k row for time, 5-10 min rest between events.
68, 3:01, 7:23 respectively, all scores/times for max points for my age group (Male 45-49)

Then, 2 mile ruck, 45# pack
30:13 (mix between run/walk)

That alice frame was less than comfortable - got bruises to prove it.

Hotel gym, not up to 4mi on a treadmill. Subbed this old favorite:

AMRAPs (21)
mins 1-7
400m run
max pull-ups
mins 8-14
200m run
max pull-ups
100m run
max pull-ups

totals: 11+ rounds, 1.60 miles, 88 pull-ups
pull-ups set 1 strict (10)
all other sets kipping (varied 5-11 each)

4 mile walk with neighbors #50 vest 1:16

5 min break change shoes 

3 miles trot, #50 vest, half grass half sidewalk 36:04

3 Mile Ruck 45lbs

48:02

M/49

30 lb vest
3 miles
44 min

did as run walk intervals 1min/3min.

Ruck - 50lbs. 56ish minutes

3 mile ruck with 45lb pack on assault runner, 37:42.

M/31/203/5’10

4 Mile Run —-> 41:48

I was away on vacation last week and didn’t get to do any of the WOD’s so I’ve been trying to play catch-up because Dave Castro is my man and I wanna do all his posted WOD’s. Yesterday I did the back squat / front squat WOD from a few days ago and boy oh boy were my legs absolutely feeling it this morning. That was one sore run! But as I trudged along the blood flow started to push out any soreness and my legs actually feel better now after the run than before. Gotta love a little active recovery!

22:10 scaled to 2 miles with a stroller and ~20 lbs baby in tow

Ruck 3 miles

58:01

Beginner Option:
Run 2 miles for time
23 minutes Assault Air Runner 

2 mile walk - 39:25

Just getting back into fitness so I'm starting slow

ran 5.33km in 35 minutes

3mi 20# vest

25:40

4 miles run on air runner.
46'

52:09 - 3 mile ruck. Times not impressive, but I really like this type of workout!

Run 4 miles for time
total time 37:06”

4 miles Run 32:30 (10 sec per 400m off my 5k pace - the heat makes a tremendous difference) 

For cardio, running is really second to none! 

3 miles with 10kg weight vest, slowed down by dog! 54:56.

M/53
4 miles run (w/o weight) - 35:39

4 miles 46 minutes 

Globo wod: If possible get outside and do this one today, run or ruck.  Use a backpack or ruck sack if rucking and use a trail in a park.  If it's all you have a 20/14lb vest plus heavy stick/pipe or body armor with a duty belt (use training equipment) and faux rifle can work (or if you're in the military use simulation gear).  Firefighters can use turnouts and air tank/gear. For runners if you are in a global gym using a conventional treadmill use a slight incline.   Row sub is 8000 m row, outdoor bike is 12 mile bike ride, Assault/echo bike 400 calories. 

This actually sounds fun. 
Is rucking running, jogging, or fast walking? I've seen all three.

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Monostructural. Single modality. Gimmick (the weighted run, again, in the sense that a program is not typically build around it). Adding a dose of stamina and odd object to running.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM																x

HEAVY

NEW TO CROSSFIT SCALE
AMRAP in 20 minutes of:
Run 400 meters
15 push-ups
10 strict pull-ups

SPEED SCALE
4x 1 mile repeats, rest as needed between efforts

STRENGTH SCALE
Practice Heavy deadlifts and strict handstand push-ups for 10 minutes, then run 1 mile for time

MY STUFF
Kinda checked the box. Did a 1.5 mile run with a 20-lb. med ball. So far I am not keeping to Dave's programming the way I originally wanted. Let's get it right Chris!

GENERAL FEAR LEVEL: 7