Scaled; did rowing for calories. 

7, 8, 8, 9, 8, 9, 9, 9, 9, 9

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

21s-22s-21s-21s-20s-19s-18s-18s-18s-17s - Rx (measured 330-ft for 100-meters up a hill, had just enough time each 90-sec. to trot down and get ready to run again.)

--
 10 rounds of sprints on a public stairway outdoors (105 steps each round)
Recover on the way down. 
Around 45 seconds each sprint 
--
Peace. 

As rx’d, up Mohawk Way. Times: 17.17 / 16.34 / 17.11 / 17.16 / 17.69 / 17.08 / 17.03 / 17.43 / 17.22 / 17.03.

Good dose!  Times didn’t get slower, but was breathing harder on rest breaks.  Tough to recover in 90 seconds.

50m/5'10"/185

10 rounds on treadmill at Max incline at 20
Speed varied from 15 km to 20 km at approx 20 sec each time and distance was 60 m to 100 m

10 rounds, 20 sec on / 90 sec off:
Trueform sprints

130 meters
120
120
120
120
120
120
110
120
120
~1200 meters total
based on monitor’s “0.13,  0.12, etc” at the time my 20 seconds was over, not the couple extra meters that tick up after the belt kept spinning. 

8 rounds, E2.5MOM, B park

16-23 seconds

Barefoot running on the beach 
10*20s - 1,17km

My First Training on Saturday september 30 in the afternoon
WOD CrossFit.com 230923
10 rounds, each for time of:
130 m Sprint (for approximately a 20 second effort)
Rest 90 seconds between each effort.
I completed the 10 rounds in 5:01 | 0:26 | 0:29 | 0:30 | 0:29 | 0;29 | 0:32 | 0:30 | 0:32 | 0:34 y 0:30 minutes.

Stationary peloton bike
10 rounds of 20 seconds max effort. 
1.85 miles on resistance 60%

I did 10 rounds at 60 seconds running up and 1:30 easy jog/walk down. It ended up being a total of 2.33 miles
each was 160 meters approximately
36:29 including warm up and jog back

200’ at 30-40 degree incline grade. 10 rounds. It was awesome and hard. Thanks Boz for another great one 🔥

10rds each for cal-distance:

:20 Echo Bike
:90 Rest

cal: 11/14/14/14/13/13/10/12/10/12
mile: .19/.20/.19/.20/.20/.18/.18/.19/.17/.19


GWU: Full Body Rot
2x 400m Jog/ :30 hip mob./5 Pull-ups/5 Push-ups/10 Sqt

SPWU: Bike WU

Cool Down: Quads!


*after a Bach party weekend

My son and I went out to our favorite hill and sprinted up it 10 times in the rain. Somehow he got faster than me 😯

Local hill not as intense as rx’d so I shortened the rest time to 60 sec
12.15
12.33
11.46
10.26
10.18
10.32
10.17
10.35
10.52
9.98

Classic workout bringing me back to high school football/sports days !

I did 100 m on a bridge with a 35 percent gradient
Rx total time 17 minutes 

The only big hills in South Louisiana are at the landfill and I ain’t running there.

10 rounds of 100m sprints (90 sec rest)

:19-:19-:19-:18-:18-:18-:19-:18-:18-:18

Rx
17.59
18.15
17.47
17.12
17.14
17.15
17.39
17.76
17.54
17.58

*At the end of Willamette Park in south Corvallis, while my Wife and Baby Girl walked the dogs. 

*The Hill is on an asphalt bike trail, short but pretty good incline. Ended up being just about the perfect distance for the time domain.

*Thanks for getting us outside a few times during your tenure of Programming Boz!

Hill sprints at a local park in the rain. Took along my wife and youngest son. We all got nice and soaked and had a blast.

Bikeerg sprints
72 cals 

10 x 20 second assault bike sprints w/ 40 second rest between

Decided to mix in a little of yesterday's WOD too seeing as I didn't get any in.

10 minutes Handstand work (back to wall holds, left-right weight shifts, etc.) as part of warmup, then.

10 rounds, each for calories:
Row 20 seconds (C2, Drag 10, +40s/m)
11, 12, 11, 13, 12, 12, 12, 12, 11, 12

Then, for quality, 2, 4, 6, 8 reps
Squat cleans 95#
Piked push-ups, feet on 24" box

Outside work was not an option today - I'm good with some rain and wind but I don't mess with lightning.  Stairs in the house aren't suited for sprinting up.  So, I had a choice: the C2 rower or put my road bike on the turbo trainer.  Chose the rower because I no longer have the means to track distance/calories while on the turbo trainer.  Just put that C2 on drag 10, grip it and rip it.  Kept the SC at 95# and stopped at 8 reps due to the elbows and wrists.  Did 20 box step-ups while holding 2x25# DBs (20" box) at the very back end as part of cool down.

10 hill sprints at roughly 80 yards. Roughly 90 - 120 second rest between efforts.

10 rounds, each for time of:
Hill sprint or stairs
Find a big hill or set of stairs with a distance/incline that allows for approximately a 20 second effort.
Rest 90 seconds between each effort.
old football stadium stairs 

M/48/6'2"/180#

10 - 100 yard Rogue dog sled pushes with 45# plate almost tossed my cookies on this one

Ran parking garage stairs: 3.5 flights = 63 stairs + landings
Rds.1-2 hit every stair, switched to every other stair around halfway up rd.3, etc.
Rds.1-3 from 19.21 to approx 22 secs
Rds.4-10 from 17.69 to 18.84 secs

Stationary bike, total time 20 min, 189 calories. Each round was 30 seconds at 22 difficulty, 90 seconds (rest) at 4.

20s echo 🚲...104cal total 

Did something like this yesterday just by chance!

30 second sprints on Assault Bike with 30 second rests in between. 10 calories burned each set=100 calories

Sled work only stat is 710 cal per watch

21.03 / 18.93 / 19.35 / 19.66 / 19.53 / 20.76 / 20.93 / 22.93 / 20.10 / 19.95

Approx 100m hill. Cold, raw morning to kick off fall. 

Steep hill closest to my house
Fastest was 14 slowest was 17
Experience was nostalgic - we used to do this workout at CrossFit Metropolis on 100th st. 

Champions Club Scaling Notes

RANT
Ooh the hill! Our poor Champions Club peeps have a great, loving admiration of the local hill at Lamphere High School. We've done Shark Week and Monopoly Theme Workouts up there, but the real beauty of it comes from the sprints. Usually, we start about anywhere from 100-300m back from the top; it's a full sprint right off the rip and the last 70ish meters are up the hill. 2 of those with full recovery is a 7, 4 of them is a 10. The Hill is also a great chance to work on technique (unweighting/cadence/Pose posture/or flip and go downhill and work on falling) - this was originally why we went to the Hill in the first place. We wouldn't go to there on a College Football Saturday would we? I have to get back for College GameDay!

WORKOUT THEMES
Max output followed by medium recovery, Single modality. Monostructural. Running in a more difficult way than usual. Gimmick workout.

					SHORT		MEDIUM		LONG

LIGHT
													x
MEDIUM

HEAVY

FORMAT/MOVEMENT QUESTIONS
Do I want to go all-out on a sprint or do I want to keep a consistent time?
Intensity day or technique day?
Rest when I finish the sprint or rest once I get back to flat ground?

NEW TO CROSSFIT SCALE
Do a warmup with push-ups, handstands, squats, and pull-ups for 3 rounds, then hit a hill somewhere

MY STUFF
I did dumbbell deadlifts, strict toes to bar, then a 1 mile run

GENERAL FEAR LEVEL: 8

Climbed 5 floors inside a building

Globo scale: we have a few options here today.  1. Find a hill or stairs and run up it.
2. Heavy sprints on a football field or pitch, or on a track indoors.
3. Sled pushes (if you have one)
4. Incline treadmill sprints,  max Incline and speed, 20 seconds max distance 
5. Treadmill pushs for 20 seconds each push. Put the Treadmill in a slight incline and then power it down.  Get on the treadmill and start running holding on to the front of the treadmill, forcing the belt to move without any power to the device. 
6. Assault or echo bike sprints. 
7. Shuttle runs on a basketball or tennis court (down back down back, max effort. If you have Shuttle bricks or erasers like in Phy Ed use them).

Does the rest start after we get down the hill or as soon as we finish?