CFWUx2
Tabata jump rope
8*25 8*26 8*27 8*28
Under 3min rest between rds

Rd 1 Row
62 Cals 897 meters
Rd 2 Assault Bike
43.6 Cals 2104.6 meters 
Rd 3 
389 single unders 
Rd 4 Row
54 Cals 838 meters 

5-meter shuttle sprint = 66
Double unders = 207
30# dumbbell swing= 89
5-meter shuttle sprint = 66

406 reps
DB row @20kg = 85 (12...10)
Jumping lunges = 76 (18...8)
Thruster@30kg = 45 (9...6)
Double under = 200 (25...27)
Biggest weakness in lunges. Guess that's jumping lunges and pistols to warm up from now on. Lots points on double unders due to mistakes.

Bike-41.7 calories
Double unders-124 reps
Bike-43.9 calories
Double unders-129 reps

Rower: 882 meters
Assault bike: 1.3 miles
Ski: 754 meters
Single unders: 290 Rx

rowing: 947m/70calories
Double unders: 204
Rowing: 927/68 calories
Double unders: 203

Nice evening workout after a 6 hour car ride. 

all 4 on a C2 model C with no monitor.  10-12 strokes every round with the damper on 5

bike 

Ran. Increased distance each round to less than 1/2 mile

Row: 65 cal
Bike: 69 cal
Ski erg: 42 cal
Double unders: 124

Ski Erg: 815m-813m-826m-813m 
(tried this w/DUs the day prior but DNF [191-81(f)])

Row
62
66
61
66

M/31/5'9/180

C2 Bike: 59/61/61/61 cals

10m shuttle runs - 6 (got 7 first two)

DUs - 28 (got 35ish on 5 of them I did unbroken)

10m shuttle runs - 6 (all of them)

DUs - 18 (failed twice on 2 rds, got some 25ish rds failing once, and got some 35ish rds unbroken)

Should have warmed up my calves a bit more - I’m going to feel it! Good workout!

3,500m row Rx

Third CrossFit workout ever. My legs were spaghetti afterwards and I was breathing heavier than I have in many years...

1 - row 49 cal / 814m
2 - row 50 cal / 807m
3 - row 47 cal / 792m
4 - row 51 cal / 835m

Lots of room for improvement!!!

Row: no break between rounds
151 cals 👍

61 Cal Row
418 SU’s
64 Cal Row
452 SU’s

Rx’d with 4 minute rests:
220 DU’s
64 cal of row machine 
230 DU’s
69 cal of row machine

🤤

Row - 14 calories total, I am not sure about how this rower counts, 107 strokes
Elliptical - 15 calories total
24kg ketlebell swings - 210 reps total
Single unders - 420 reps total
43/1.78m/75kg

Double unders 30
Burpees 7
Double unders 30
Elliptic bike 

Tabata Echo Bike - 6-6-6-5 calories
Round 1: 13-11-6-6-6-6-6-6 Total: 60cals
Round 2: 9-9-8-6-6-6-6-7 Total: 57cals
Round 3: 7-8-6-7-6-6-6-6 Total: 52cals
Round 4: 7-6-7-6-6-6-6-5 Total: 49 cals

Round 1, row 65 cal
Round 2, bike 59 cal
Round 3, ski cal 47 cal
Round 4, single unders 450 reps

Row - all rounds between 900-920 meters

All assault bike 
61-56-56-57

Champions Club Scaling Notes:

RANT:
I read this as:
4 rounds
8x Tabata exercise
Rest 5 minutes
This is one of those rare ones I'd look to pace. The rest for Tabata is short, and the rest between rounds is short compared to the work being done - especially if you're sticking with the same exercise. So I would like to see you back off on the intensity just a tad and try for consistency.

GROUP VERSION: I think this could be a good opportunity to do a field trip to a bike trail or a lake or... I don't know... a place with tons of snow and people willing to put on skis. We have a hill by our gym and we'll likely do some repeats on that lovely thing.

INJURY VERSION:
If you have a lower-body injury, pick 3 upper body movements you can Tabata. Do 12 cycles instead of 8

WARMUP
Use this one to practice things you suck at and dial in technique for the exercise you're doing

GENERAL FEAR LEVEL: 7

row 61
bike 54
ski 49
single unders 356

Round 1: Rower 47cal
Round 2: Assault Runner 112cal
Round 3: Single Under 418
Round 4: Assault Runner 112cal

Row: 61 Cals
Skierg: 50 Cals
Jump rope: 359 single-unders
Bike: 42 Cals

Globo scale: as rxed.  You can do burpees, tuck jumps, bench jumps, or sprints in a globo easily if needed.  

Tabata 1 - 65 cal row
Tabata 2 - 187 double unders 
Tabata 3 - 59 cal row
Tabata 4 - 177 double unders 

F/46 home gym 
Elliptical 10 incline/13 resist
Single unders
40.4 cal
350
42.4 cal
355 

I hunt and kill deer. -The ultimate free range/ grass fed, humanly harvested red meat.  Tastes GREAT!

Row: 97m-97m-98m-98m-96m-97m-99m-98m
DU: 25-30-30-30-29-29-30-29
Cal AB: 56cal total, so 7cal avg per round.
10m shuttle run: 6-6-6-6-6-6-6-6

Air Squats: 116
Jump rope(SU): 306
Air Squats: 117
Jump rope(SU): 324

Rest was only 2mins

Airdyne/ double under’s
1- 89cal
2- 236 DU’s
3- 83 cal
4- 230 DU’s

Double unders 214
Row cal 54
Pushups 52
Air squats 121

Row - 71 cals 
DUs - 254
Row - 72 cals
DUs - 262

M/44/6'2"/180#

Assault bike cals
60/59/51/51

Annual Filthy 50s:
box jumps, 24"
pull-ups
kb swings, 1 pood
walking lunges
knees-elbows
push press, 45#
hip extensions
wall balls, 20#
burpees
jump and tucks
29:40

10/14/2018:  31:08, subbed ring rows for pull-ups
10/15/2017: 33:18, pull-ups
10/15/2016:  30:32, pull-ups
10/15/2015:  30:20, pull-ups
10/15/2014:  30:27 w/ ring rows vice pull-ups and squats vice jump & tucks  10/15/2013: 32:02, a Filthy 51  
10/15/2012: 27:40 doing jumping pu, no lunges, sit-ups vice hip ext, and 15# wall ball

56 and 363/365ths/5'8"/160#

Do we dotcommers or mainsiters have a hashtag for the leaderboard? 

191013
Bike
T1: 82
T2: ??
T3: 67
T4: 64

I really enjoyed this workout, did kind of a strange circuit just to have some fun:
Elliptical - 88 Cal (this was actually savage, I put the resistance up and it was very similar to assault bike)
Bike - 100 Cal, high resistance
Run - about 1k in the 4min with 10s walks
Row - 926 m

Ran a mile outside to warm up, it was a beautiful, cool, clear morning and it reminded me how thankful I am for everything in my life :)

Row

48/55/55/56

I will use this day to have my athletes either push the intensity on each interval or move at a smooth/consistent pace if they are feeling beat up. There is no scaling needed for this workout as everyone is capable of performing some sort of mono structural exercise. Athletes can work at an intensity level based on their individual capacities. I will have athletes use different movement on each round and will cycle through:
Row
Jump rope 
Air bike
10m Shuttle run

Have fun!

Alternated between Elliptical Trainer and Jump Rope (mostly DUs). Mixed in stretches, scales, planks during rest segments.

1. ET 0.24 mile and 28.8cal
2. JR 158 jumps
3. ET 0.24mi and 28.9cal
4. JR 120 jumps

JR notes - barely ever could find a rhythm. Constant stopping and starting led to more trips than I've done in years. Also (lame excuse) I was in a tight space and, if not in exactly the right spot, I would hit an obstacle. But again, if not for the constant stop/start, I probably would have found that sweet spot and stayed in it. Lesson learned. Maybe I'll do this WOD again this afternoon, outside, DU only.

62cal row 
67cal bike
52cal Ski
390 SU

I think it’s important to eat what you’re comfortable with and what makes sense to you within the constraints of the data. I eat meat, but I try to eat grass fed and finished or pasture-raised meat. I try to limit processed meats because, well, they’ve potentially had a lot of human intervention and I don’t believe that humans are particularly good at optimizing whole foods. This study, along with others, has given me more confidence in my choices. 

Proper progression with ring rows is a stealthily effective strength builder.

Warm-up for 191013:
GENERAL WARM-UP

3 rounds working for 30-seconds on each movement:
- Samson stretch, per side
- Row, bike, ski erg, or jump rope
- Hip extensions on a GHD
- Push-ups to down-dog
- PVC overhead squat

SPECIFIC WARM-UP

Skierg
To get the proper amount of arm bend:
- 10 pulls with your straight arms
- 10 pulls that start with your arms fully bent such that the handles run right down along the sides of your body as you extend your arms.
- Find the perfect position in between those two. Arms should be bent at around 90 degrees in the early part of the drive, before extending down toward the hips.

To achieve the right amount of leg involvement
- 10 pulls keeping your legs completely straight.
- 10 pulls where you finish in a squat position (deep knee bend).
- Find the perfect position in between those two. You should finish the pull with knees comfortably bent.

Row
Look at the drill on 190922

Double-unders
Look at the drill on 190813

Build-up
Perform 3 sets of 30-seconds, increasing in effort each time. Rest 1 minute between sets.

INTENDED STIMULUS
.
If you did 20.1 recently, you probably pushed really hard, and you got an excellent workout. You might have a little bit of Fran cough still --trust me, you are not alone. In that workout, you were probably in one of two groups. Group 1, the weight on the barbell got heavy for you and you were having trouble lifting it at the end. You were more on the side of a stamina workout. What got hit were mostly your anaerobic systems. Group 2, you kept a good pace; you were crushing, but in the end, you were just gassed. You needed one extra lung to keep pushing. In this case, your aerobic systems were hit pretty hard. 20.1 was a cardiovascular workout for you. Now, we all know that life is never completely black or white. Real talk: it was a WTF workout for all of us, but you get the point. Today, try to make this workout the opposite of 20.1 was for you. If you had a stamina oriented workout, then go out for these Tabatas to keep a steady pace. Think of them as a whole and maintain the 4 Tabatas even and consistent. We are optimizing the total score, not the individual score for each round. If you had a more aerobic workout in 20.1 then let's go out on each one of those 20 second intervals hard. Your power will diminish with each round, but we do want to reach that muscle fatigue place where everything hurts. If you don't have access to a machine and just have a jump rope, well, you've got some options. Consider doing wall-balls with a lighter ball if you want to get all cardio, or consider wall-balls with a heavy ball if you're going to get all stamina. Other ideas are jumping jacks, air squats, squat-jumps (gross), jumping lunges, and yes, burpees. Like any other Tabata day, commit to your work intervals, and keep the rest for the rest interval. Get after it with intent!