남(m)/46/171cm/94kg/230307/
4 rounds for time of:
Run 400 meters
30 hip extensions
Post time to comments./
18분11초/
화요일 저녁 첫번째와드

CFWUx2
14:16

14:50. 400m life fitness m/c @3% and 25 hip extension on box gripping heavy bag between legs. Got up to 13.5kph but maintained 12.5kph to avoid risking hammy injury.

12:40, subs: Free Runner / Barbell Good Mornings

17:27 Rx’d 

11:26rx

2 rounds + run rx

12:23 rxd

Fast final set of hip extensions unbroken. The rest broken into 3 smooth sets with quick breaks to hold off jelly legs. Crazy booty pain now! Cardio limited my run/overall speed. Not feeling 100% today. Woke up twice to use the restroom last night and the room was spinning. Not sure what that was about. Felt ok when I woke up, just not motivated and a little low in energy. 

180/41/69”

Rx 19:15

Rx 12:37

1-3:15.8
2-3:19.5
3-3:03.4
4-2:58.5

14:57 Rx

30/m/5'11"/174

13:17 with 45# good mornings instead of hip extensions

I did today, and scale to this form.

4 rounds of

21 cal bike
30 Superman

Total time 10'

Sub to 3:1 airbike for run. 0.75 mile each round/hip ext from bench

13:06

10:59

No GHD subbed with glute bridges. 
12:05
Cass: 12:37

11:30

Scaled to 500m row & 20 hip extensions (10/5/5reps) 20:27

15:10 (assault airrunner) 
CFHIM - MAKING PEOPLE BETTER

34/M/180

200612 (modified)
4 rounds for time of:
Row, 500 m
30 Hip Extensions

Round times
R1 | 03:16 |  
R2 | 03:45 | +29 s 
R3 | 04:13 | +28 s 
R4 | 03:33 | -40 s 

14:47

15:09

subbed 45# good mornings: 13:00

4 rounds
400 m run
25 med ball cleans (20)

15:37

16:12 RX

Subbed: 24kg kettlebell swings for the hip extensions 
13:07
43/1.78m/77kg

12:43, 4 rds of 400m row and 20 hip extension

13:07
subbed 40# vest swings for hip ext

M/24/5'8"/155lb
Live Long CrossFit 
Mason, MI

16:08 - Rx

46/M/180

13:30

Ran on treadmill, 1% incline

14'15" - RX

11:58 Rx. Pretty sore going into this, at a different gym and skeptical of their 400m route. 

12:02 (sub’d 30x good mornings w/25# kB)
14:54 (5 rds)

12:42 Rx
Still working with the tight calves - this from the Ready State helped a lot:
https://www.youtube.com/watch?v=jGzGGOqssrg
m/52/5'11"/200#

are hip extensions GHD hip extensions? Or another variety?

15:04
subbed with 45 lb. barbell good mornings

With 20# weight vest, 12:13. 

I find WODs like this to be elegant.  The runs gas me pretty good but then I can recover my wind a bit during hip extensions.  Hip extensions tax muscular stamina in my posterior chain, but that gets a chance to relax (a little) during the run.  They play off each other nicely.  First round just under 3 minutes, and successive rounds a bit slower.  Running form started to degrade in rounds 3 and 4.  Also had to break hip extensions in those rounds (20-10).

47m/5'10"/185

Rx’ed 
= 12:17

10:26 Rx

subbed 500m row for run

forgot to start the clock🤷‍♀️

5 x 400m, 75s rest
1:55
1:30
1:22 (oops)
1:31
1:30

First one easy, goal was 1:30 for 2-5, just got excited on #3 but held the pace.

Subbed abmat situps

14:54

13:06 Rx

13:28
Subbed good mornings with 15 lb dumbbells for hip extensions. Hotel workout.

Whoops.  Only did 3 rds.
8:40

16:30min
Did 20 good mornings instead of hip extensions since I don't have the needed equipment.

Scaled to 25 hip extensions each round. 
17:12
Runs were slow, even for me, as I was trying not to aggravate a sore/strained lower back. 

57/5’8”/160ish

23:45 4 RDs  300 meter run on assault air runner x4 and 30 Sq.s per rd

M/36/172

4RFT
400m run
30 deadlifts at 135#

15:20

48yo M/6’3”/215lbs
4rft 10:35

14:45

4 rounds
400 meter run
30 good mornings w/45# barbell
12:43

13:35
530m runs
30 supermans 

Subbed. 5 rounds:

400m
12 burpees
21 KB swings, 24kg
2 minutes rest

3:03, 3:01, 3:00, 3:03, 3:06

4 Rds
400m run
30 Good mornings (45#)
14:58

At track
4 rnds
400m run
20 good mornings with 45# bar
14:40
m/50/175

15:40 

4 rft
400 m run
30 banded good morning (green)
11:40

14’22” Rx

RX:11'22''.   （Unbroken）
https://youtu.be/M-QpkXqC-k4

WOD ANALYSIS

Coaching notes:
Note: This WOD set in 4 rounds. So overall, athletes should running for 1600 meters and perform 120 hip extensions.

Template: This high intensity WOD follows “For Time” template, so scoring is based on as fast as possible.

Purpose: The training purpose is to improving the lactate tolerance and as a result reduces the drop power. This is the main factor for successful in crossfit, which causes athletes finished WODs with at least drop power (Drop power = peak power - min power). Moreover, 30 hip extensions is fire the core muscles and improve the hip power. The athlete must complete these reps in the shortest possible time to earn more points so the core muscles are under the greatest challenge.
 
Modality: This exercise is a couplet element WOD that is combined of a 400m sprint from metabolic conditioning modality with a core exercise from gymnastic modality.
 
Time to perform: This High intensity WOD takes about ≈ 16 min, so if the athletes perform it longer than ≈ 16 min, trainer can scaled it. Advanced athletes can do it under 13 min.

Scale method: This training focus on the quality and speed of the 400 m run. If the athlete cannot run 400 meters in under 2:30 seconds, the trainer must scale the running distance.

Scale method: The repetition of the hip extension should be set so that athletes do it without any break. Otherwise trainers can reduce the reps. 

Running a class: Trainers have 44 min for set other parts. So he/ she can set the other parts according to purpose of the training and level of physical fitness of athletes.

Physiology (GPP): cardiorespiratory and stamina play a major role in this exercise. Furthermore, flexibility, balance and coordination are challenged.

Physiology (energy pathway): The lactic acid system is a dominant energy pathway in each round of this WOD. Because the duration and reps
of this exercise is almost moderate and the intensity is high so that the energy path does not reach steady state to use all oxygen obtained. However, if the athletes perform this WOD with low intensity, the aerobic system will be involved.

Anatomy:
Run: Rectus Gluteus maximus, Iliacus Psoas, Rectus femoris, Sartorius, Quadriceps, Hamstring, Gastrocnemius, Tibialis anterior
Hip extension: Erector spinae, Gluteus maximus, Hamstring, Quadratus lumborum
_____________________

Running a 60 min class:
Whiteboard: ≈ 3 min
General warm-up: ≈ 5 min
Specific warm-up for running: ≈ 4 min
Specific warm-up for hip extension: ≈ 4 min
WOD: ≈ 16
Cool-down: ≈ 10 min

Additional time: It remains ≈ 18 minutes that can be divided in specific warm-up or cool-down
__________________________

Scaled options:
        
Positive scale (if trainers recognize that athletes could perform WOD under 16 min):
5 rounds for time of:
400-m run
30 hip extensions
        
Negative scale:
Level 1 (when the athletes do not have GHD):
4 rounds for time of:
400-m run
20 kick back (for each leg)

Level 2 (when the athlete perform the first 400 m round over the 2:30):
4 rounds for time of:
300-m run
30 hip extensions

Level 3 (when the athlete cannot perform the WOD under scheduled time):
4 rounds for time of:
300-m run
20 hip extensions

Train hard and challenge your body. Enjoy it ;)
GOOD LUCK

I sense burning, screaming hammies tomorrow. 

Champions Club Scaling Notes

RANT
I have been talking to a lot of the kids about this, but from my experience in sports and from what I've witnessed (especially in track and basketball), stamina is a bigger limiting factor than endurance in games and races. Get out of your defensive stance in basketball because your legs are tired and you're immediately out of position. Feel the legs burn too much when you run and your cadence slows down - leading to over-striding or stretching too far out back. This is a workout that will go a long way towards making that stamina in the legs better.

MAIN DECISION
Do I want to run the 400s or do I want to RUN the 400s?

NEW TO CROSSFIT SCALE
4 rounds of:
Run 400 meters
30 squats
*practice hip extensions in the warmup

WHAT ABOUT THE MOVEMENTS
Run - locomotion, skill, unilateral loading
Hip extension - squatting, prone, specialty apparatus, rigid midline, extra load on the midline

WHAT ABOUT THE FORMAT
Just short enough on both not to rest, but just long enough to not want to go fast.

LEARN TO COOK
If you want speed to be the priority, then might not be a bad idea to try 6 rounds of sprint 200 meters and 20 hip extensions (or enough to feel a mean burn). If you want even more stamina, then I'd try 2 rounds of 800m and 60 hip extensions.

I DON'T WANT TO COOK, JUST GIVE ME FOOD
As is

GENERAL FEAR LEVEL: 7