Rx, on the trueform 
1:31 - fastest
1:33
1:40 - slowest
1:37 
1:32 - tried to make this my fastest but I executed wrong. 

231120
Rx, on the peloton tread 
1:48 - slowest
1:41
1:35
1:35
1:29 - fastest

1:45, 1:50
Up and down my street. 

1:40 / 1:44 RX

M/41/5’9”/194#

1:41 - 1:45

1:27/1:33 Rx'd

5 rounds, each for time, of:
400-meter run
Rest 2 minutes
Post your fastest and slowest time to comments.

1- 1:54
2- 1:56
3- 1:59
4- 2:00
5- 1:58

2:05 avg.

M/52
5x500m row + Heavy HC&J
2:02-2:03-2:01-2:02-2:02

M/39/165/5'9"
82/82/80/79/81sec

Did workout with my son
M/9/75lbs/4'8"
105/103/99/104/101sec

37 / M / 5'9" / 140lbs

200m

57
53  <- fastest
65
60
68  <- slowest

Odds slightly uphill, evens slightly downhill.

4:05, 1:58

400m's
FAST: 1:14
SLOW: 1:20

1:11-1:28

1:45-1:53

Now my first run post concussion, post MVA, and Covid (it's been quite a few weeks lately), at Fraserview BGC track - approx 300M??: 1:31 / 1:26 / 1:21 / 1:18 / 1:15  Can’t call the first one a sprint by any means, but by the third one I was working hard, and the last one was a very hard push.

Around 2:30 / 2:45
All it took 21:37 with 4*2 minutes rest

2:30/2:08

1:34-1:39. 

Total for 5 x 400m: 8:05

5 rounds rogue echo bike
2 min work
2 min rest

126 cals

400m
01:31 - 01:46

1:54 (fastest), 2:05, 1:57, 2:02, 2:09 (slowest)
Apple Watch HR said 170 (=exactly 220-age) so I guess I got to "near maximal effort"

Rx
Outside 45F
1:31 - 1:41

Son(16)
Rx
1:31-1:50

400m @1.33 and @1.42 

ended up doing 5 sets of sprints capped at 2mins, kept an eye out for 400m mark. 

1:25 / 1:27

1:34/1:32/1:30/1:34/1:30

Decided to pull a Derek (well...sort of)

Rx + 20# plate carrier
1:34
1:37
1:41
1:41
1:40

Initial goal was to see if I could not break a 2:00 cap - revised that after the first round to keep it under 1:45.  Painfully short and sweet!

Beginner

0:53 - slowest
0:47
0:48
0:46 - fastest
0:48

Rx’d

Rd 1- 1:35
Rd 2- 1:32
Rd 3- 1:35
Rd 4-  1:35
Rd 5- 1:31

Fastest: 1:06
Slowest: 1:13

1:23/1:28

1:48 - 1:48* - 1:51 - 1:51** - 1:50
*fastest
**slowest

My Training on Monday november 20 at noon
WOD CrosFit.com 231120
5 Rounds, each for time of:
400 meter Run
Rest 2 minutes
I completed the Workout in: 2:54 | 2:53 | 3:22 | 2:45 and 2:53 minutes for a Total of: 14:47 minutes.

y Training on Monday november 20 at noon
WOD CrosFit.com 231120
5 Rounds, each for time of:
400 meter Run
Rest 2 minutes
I completed the Workout in: 2:54 | 2:53 | 3:22 | 2:45 and 2:53 minutes for a Total of: 14:47 minutes.

fastest - 2:01 
slowest - 2:20

*With a 30lb. Ruck

Fastest: 1:35

Slowest: 1:41

At work after fitness exams, did 4 rounds
1:37x3
1:41

1:45
1:35
1:38
1:40
1:35

17:25. Not superb not terrible

Back squats 5-5-5-5-5
165-195-195-195-165#

3x500m rows, 2 min btwn each
2:01-2:01-2:01
I’m gonna hate myself later for cutting this short, but the snow’s falling quickly and I’ve got a lot of shoveling to do. 

61/5’8”/155

10' stretching
2 tabata (core strength)

WOD
FATTEST 1:26 1st round
SLOWEST 1:40 5th round

M/43y/183cm/83kg

M/39/72”/170

Hello hamstrings! 😳 1:28, 1:36, 1:42, 1:38, 1:29 as rx

1:43/1:43/1:39/1:49/1:48

On echo bike
31-31-32-31-31

Speed 10 10 11 11.5 12

On assault runner, rx
1:45
1:49
1:54
1:52
1:51

Slowest 1:56 (1st round)
Fastest: 1:28 (5th round)

Stride at medium effort, trying to be careful with my hip. 

1:18.56  (2nd round)

1:29.68 (last round)

day 2 of CrossFit
Slowest was 2:15 second to last. 
fastest was 1:55 the last

M/49/6'2"/180#

Modified to 500m rows on concept 2 rower the rest as rx'd 
1:41/1:42/1:43/1:44/1:45...legs got heavy it was all I could do to keep from capsizing on those last 2 rounds

15'14 with the 2' rest (minus the last one)
370m instead of 400m

Beginner option:
5 rounds, each for time, of:
200-meter run
Rest 2 minutes
1:15 1:06

Done on a treadmill, 15:50

1:46
1:29
1:30
1:26
1:28

Echo 29cal. 1:40 1:11

1:40,1:19,1:14,1:11,1:12

My calf is geting better it’s still swollen and tight. But, I can now stroll confidently with a stylish swagger. So there’s an upside LOL!

1:29
1:32

Good morning 
used it for the mormkng boost
RX: 14:40 

1:38, 2:12 CFHIM

1:22 fastest and 1:28 slowest 

Champions Club Scaling Notes

RANT
Man, I'm going to be a little critical of the CAP videos listed along with this workout. First, gotta site your source fellas! Call it Pose! It comes from Dr. Romanov. Or Severin. Or Brian Mackenzie. Or Michael Collins. (But really, Dr. Romanov). In that Pose (the position drill linked with the first video), the bodyweight needs to be on ball of foot. And during the change of support drill, our main focus needs to be getting off support, not finding support; up, not down. Stepping down before the support foot comes up is a common way of overstriding when we are running - no need to practice it during the change of support drill. That stuff aside, this really is a beautifully miserable workout. It just goes to show how the simple workouts can provide the strongest intensity punch.

WORKOUT THEMES
Monostructural. Single modality. High output followed by medium recovery

					SHORT		MEDIUM		LONG

LIGHT											x

MEDIUM

HEAVY

SPEED SCALE
Drop to 3 rounds and rest as needed between. Even make it 200s if needed to preserve the speed

STAMINA SCALE
Run 1.25 miles for time, all-out effort

NEW TO CROSSFIT SCALE
5 rounds of:
Run 400 meters
2 minutes of practice for some movement you need work on

GENERAL FEAR LEVEL: 8

Globo wod: as Rxed. If weather permits do this outside on a flat track or trail.   For those of you doing this indoors It's OK to approximate the distance if your indoor track isnt exactly 400m (or laps add up to it), go slightly over if this is the case, and note this. If you are using a conventional treadmill use a slight incline.  If you don't have a treadmill or place to run sub 500m row or 29 calories assault or echo bike.