26:08 RX

M/41/5’9”/193#

GWU
4-minute foam roll
Hinshaw warm-up
4-minute jump rope practice

SWU
2 rounds with a partner, alt. 
P1- 1-minute Row
P2 - 1-minute Bike
50-70% on round 1
80-90% on round 2

BU
100-m run accelerate 0 to 60%
100-m run accelerate 0 to 90%

WOD (35-minutes)

CD
2 rounds
40-sec. Down dog stretch
20-sec. Cobra pose

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

24:08 - Rx (Shhhhit that row was the worst part. It definitely took a few minutes to transition from move to move.)

M/33/5'7"/212LBs

[29:08]
1.0Mile Run (8:47)
1.25Mile EchoBike (3:21)
1000m Row (4:31)
1.0Mile Run (8:51)

Runs were a good tempo, running endurance is strong. EchoBike just destroyed me. Can only rip off about 0.4miles~1:00 at a time. Need to improve EchoBike lactate recovery and endurance. Row was good, could've probably pushed harder if bike did not gas me. 

Overall great monostructural workout to compliment yesterday's gymnastics and weightlifting focus with Cindy + MaxDeadLift with some core assecory work.

1.6 km run
60 cal elliptical trainer
100 sdhp
1.6 km run

Time: 36:23

20:45

21:30

27 mins

22min52
rx

M/54/217 lbs. For time: 33:45
Run 1 mile
2,000-meter Echo Bike
1,000-meter row
Run 1 mile

Just ran for half an hour 

Modified, untimed:
--
5 km run 
50 burpees
100 DB SDLHP @ 2x 10,5 kg
--
Peace.

Did this workout on 8/31/23:

For time:
1 mile run (assault runner)
2000m bike erg
1000m row
1 mile run (assault runner)

Time = 29:00

Did this on 8/28/23

26:13

Rx...27:52 (run 8:30/upstairs tx 0:50/echo 🚲 4:00/tx+row@1:57pace 4:32/downstairs tx 0:53/run 9:07)

M/31/205/5’10

No access to a bike so I just combined biking with the rowing distance for a 3,000 M row.

Total Time —-> 34:35

29:00
treadmill at 1.0 incline, ad6 bike 

1 Mile Run
2k Assault Bike
1K Row
1 Mile Run
21:45 

25:16

32:53
Run 1 mile
2,000-meter Bike
1,000-meter row
Run 1 mile

24:20
assault bike

22:59 Rx

As rx'd, 26:43.

F***ing gross.  First mile 7:40; bike 3:20; row 3:58; second mile 8:40.  Tried (unsuccessfully) to pace this, but I was annoyed at being slowish on the opening mile.  Bike felt okay but legs were a little blown up.  Row was not fast, but seeing the monitor forced me to stay under 2:00/500m pace.  Last mile was death, especially the ½ mile out.

50m/5'10"/185

Rx’d 33:11
Focusing more on endurance than speed

28:58
7:47 1 mile run
6:55 2,000 m bike ride outside
6:16 25 burpees
8:00 1 mile run

24:52 Rx. Forgot to post yesterday.

26:39, used assault bike instead of echo bike

For time:
Run 1 mile (Air runner)
2,000-meter Assualt bike
1,000-meter row
Run 1 mile (Air runner)
- 27:13

Rx, on trueform runner
26:55

Run 9:09
Echo 3:20
Row 3:50
Run 9:34

Adjusted to:
400 meter run
2000 meter rogue air bike
1000 meter row
400 meter run
under 15 minutes I think 

29'26 rx

35:30 rx 
runs crushed me

In a gym so had to wait for equipment 38 min rx

For Time
800m Run
2k Bike
1k Row
800m Run

 19:00

M44 
6-0”
205#
23:34rx.  

22:52 Rx, in crocs #sportmode

Rx- 21:14

run- 6:37
bike- 2:40
row- 4:19
run- 7:37

*This includes all transitions*

22:28 Rx 

*Assault runner for the run. 

27 mins. 7:04 and 7:08 miles 

Rxish
Mile runs on treadmill at 1°. First mile in 7:27, second not so much.
1mi on the air dyne which is likely more than 2km on a calibrated echo bike
1km row
23:09

Subbed 50 burpees for echo bike:

26:00
(Run 1 :  7:27, Burpees:  5:41, Row:  4:00, 
Run 2:  8:52)

1/2 mile run-4:47
2000m assault bike--3:33 -- is there a difference btwn echo bike vs. assault bike???
1000m row--4:46
1/2 mile run-4:50
m/53/175
Total time 18:50

35:04 rx
treadmill running gets a big ol thumbs down
where's the swimming Dave?

24:06’ 
1 mile run 
2000mts assault bike
1000mts row 
1 mile run 

I have’t echo bike

1mi run.
3000m bikeerg
1000m row
1mi run. 
39:22

This was fun!

Rx
For time:
Run 1 mile
2,000-meter Echo Bike
1,000-meter row
Run 1 mile

Time: 26:04

Rx
For time:
Run 1 mile
2,000-meter Echo Bike
1,000-meter row
Run 1 mile

Time: 24:58

800m run
2000m bike (no echo bike or assault bike).
750m row (I made a mistake in the distance).
800m run

About 20 minutes. Hip is troublesome. 

1 mile Assault Runner
1.3 mile Assault Bike
1000m C2 Row
1 mile Assault Runner

23:49

28:26
1 mile run - assault runner pro
2200m - assault bike
1000m - concept 2 rower
4000m - concept 2 bike erg

slowly building running capacity back up after planter fascia tear so swapped out last mile run for the bike erg. First time running a mile in almost a year (8:58)! 

1 mile - AirRunner Assault
2 km - BikeErg Concept 2
1 km - Row Concept 2
1 mile - AirRunner Assault

Time: 24’28”

1 mileTreadmill run @ 1% incline 
2km bike on regular peleton
1km row C2 erg
1 mileTreadmill run @ 1% incline

23:16

Rx   20:51


*1st Mile ~ 6:30
*Aimed for >300 Watts on Echo
*1:58.5 Avg/500m on Row
*2nd Mile ~ 7:00

That was a cardio Doozy!

Scaled to 
~ 600m shuffle
50 burpees
1000m row
15:15

60/5’8”/156

One mile wearing vest pushing granddaughter in stroller
No bike 
sub- 25 burpee 25 weighted jump lunge
second mile ditched the vest cause it’d be child abuse to ditch the kid 😝 
32:33
added some bb hip thrusters cause I don’t think the sub would have been near as brutal as the bike

M61
27:15 rx

22:08 RX, runs on assault runner. 

No bike, subbed 50 burpees
31:30

Burpees were hell.

22:53

Subbed 50 burpees for the bike

M/48/6'2"/180#

First 3 legs rx'd battled with IT band flare ups with any runs over a mile/mile and half so sub'd 100 cal AB for 4th leg....
1 mile run nice and easy
2200m AB 
1000m row
100 cal AB 
Total time 24:50

23:38

Subbed Assault Bike for echo. First mile run was 6:56. Second mile was not 6:56. Hahaha

Beginner option:
For time:
Run 800 meters
1,000-meter Echo Bike
500-m row
Run 800 meters
19:58

Travelling... Did GI Jane (100 Burpee Pullups instead) 16:39

Guys, I'm gonna be in Beijing for a few weeks and have access to an affiliate (CF Long). 

Would you recommend me to follow their programming or do main site wods in the open gym? 

1,6kms run
50 burpees
1000m row
1,6kms run
27:12

Rx 23:02

25:16rx
8:04
3:05
3:59
8:54

Started and ended my watch at the beginning/end of each section. Total time is running clock w/ transitions.

Rx
1 mile Run 8:00
2k Bike 3:25 (Hammer Strength Echo style)
1k Row 3:45 (C2, drag 5)
1 mile Run 8:11
29:56 (23:22 cumulative work time)

Total time includes transitions, pulling out the bike, stowing it, pulling out the rower, stowing it, and wiping them down (gym required it), but no standing around catching my breath.  None of that gear was pulled out of the outdoor box when I showed up and I had to put it away before I left.  So humid I could have cut the air with a knife - no doubt impacted the runs a bit at a minimum.

Was on a time limit due to work obligations:

For Time:
-.5 mile run
-2000m echo bike
-1000m row
-.5 mile run

**Time Cap: 20min**

Finishing Time: 19:45

26:40 Rx

Trueform -> Run

On a treadmill, stationary bike
300 m ~ 4:15 on an elliptical machine

29:49

22:06 rx

Exact time to the second of 230805 5k 

Scaled 22:58

800m run / 2200m assault bike / 50 burpees / 800m run.

Not conditioned for 2 miles of running, yet.

13yrs finished in 30:48 RX

For time:
Run 1 mile
2,000-meters Bike
30 burpees + 30 SDHP
Run 1 mile
Total times: 27:10”

26:10 RX

Globo wod: Use your 5K or "Jerry" times for reference here today.    Subs: sub 2200m assault, aerodyne, or Xebex bike, or 2k road bike or bike erg for echo bike.  Note type of rower in comments.  If you are using a conventional treadmill use a slight incline.  Subs:  no bike sub 50 burpees; no rower sub 30 burpees and 30 Sumo deadlift high pulls 35/45lb barbell,  35/53lb kettlebell or 2x 15/25lb dumbbells.  No ergs at all sub 100 burpees sandwiched in between the runs.

Champions Club Scaling Notes

RANT
Just remember on any workouts that involve rowing or biking I might be off on the time domain and other stuff seeing as we don't have either.

WORKOUT THEMES
Monostructural. A few different tools to challenge our endurance and stamina. Changing modalities to maximize output

					SHORT		MEDIUM		LONG

LIGHT										x?

MEDIUM

HEAVY

FORMAT QUESTIONS
Am I experienced enough in CrossFit to dedicate an entire workout to monostructural stuff?
Is my stamina good enough in all three things to keep intensity high or should I break it up more?
Do I want to emphasize one of the three things more than the other to practice the speed/intensity for a different day or do I want to go for best overall time?
Would I be well-served to go out and learn/play a sport for an hour as my workout?

NEW TO CROSSFIT SCALE
AMRAP in 20 minutes if:
Run 200 meters
20 sumo deadlifts
10 push-ups

MY STUFF
Did a sort of test run on this yesterday (rest day) for our team workout, then took today off instead

GENERAL FEAR LEVEL: 7

and who may we thank for this monostructural delight?