남(m)/46/171cm/94kg/230508/
2 rounds for time of:
Run 1 mile
100 sit-ups
Post time to comments./
53분 18초/
월요일 저녁 첫번째와드

CFWUx2
32:10
Road right to first green belt exit to next cul-de-sac loop back home

27:15 RX

M/39/5’9”/195#

96 cal. bike
50 sit-ups
25:52

26:20, indoor elliptical and ab mat
compare to 
28:18, outdoor run no ab mat

20:17 at local track. 1st round 10:09.

24:25 Rx'd 

27:49

ground sit ups
32:13

23:03 rxd with abmat butterfly sit-ups 
PR by a lot. Makes a difference not having an asthma attack during the runs! 

The first mile was 7:45 even with the quick stop to check a bag of what looked like money. It was full of chains 😂. The second one was very close to that even with a stop to not crash into an indecisive neighbor kid that stopped right in front of me. 

180/41/69”

23:20 rx’d

1 mile
46 Sit Ups 
1 mile
54 Sit Ups 

M/34/6'/175#

23:07 Rx
(7:02/7:25)

21:32

34.15 Rx (Beaverkill Hill Run)
8 and 9 minute runs.  

JonNYC xfit since 6/08

24:00 RX
8:13 & 8:14 miles
39/M/5’9 170

27:14 Rx

1st mile: 7:54
2nd: almost 9 min

slow running day and sit-ups are always slow for me

M/27/6’1”/195

30:35 total
6:59 pace first mile
7:30 pace second mile
treadmill 1% incline
abmat situps
max heart rate 167

21'45'' run jusqu au viaduc 

30:15 w/ 2000 meter rows and butterfly abmat sit-ups. 

114 outside. No way I was running, so used the C2 rower and put a fan in front of me. Didn’t help one bit. Cramped on sit-ups. Water break after each row and halfway through sit-ups. 

20:36 Rx

First mile: 7:00
Second mile: 6:45

29:22 Rx (+).  
2 RFT 1.25 mi run w hills / 100 AbMat situps (110 round 2 - miscount!)
M/48/198#/5'11"

34:13
5"11 | 200 |44
 

RX
20:32 min.

176cm 73kg Male

RX 25’

29.39 R.X

2r 1200m 100 situp
18'40

M/53/5’9”/167lbs
20lb backpack on both mile runs
Abmat situps
29:25
Should have pushed myself more. 

27:05 rx 
First mile 8:30 
Second mile waaay longer. Legs are done 

2 rounds for time of:
Run 1 mile
100 sit-ups

28:04

M/42/6’3”/215
22:49

23:46

2 rounds
800m run 
20 ghd

12:18

24:11

Rx 29:44

🇰🇷 M/46/93kg
31:45 (unbroken, Assault Air Runner)
CFHIM - MAKING PEOPLE BETTER

RX’d 2 rounds of
Run 1 mile
100 sit-ups
Time: 20:01
1st Mile-05:50
2nd Mile-06:40

3 rounds 

30 squat cleans 95
30 GHD situps 

25:47

39:05 min

Rx 27:21
(8:27,9:09)

24:15 Rx

Round 1: 52 Abmat sit-ups (cramped, then scaled) + 23 regular sit-ups 

Round 2: Rx’d

32:00

20:35 Rx
Did anchored sit-ups
7 seconds faster than last time.

Rx 22:29

1st mile: 7:19
2nd mile: 7:25

35/195/5’9/M

Rx 22:45

Jackie:
2 rounds
1 mile run
60 sit-ups 
27:14

2rds: 22:51

1 mile Run (8:06/7:31)
100 Abmat Sit-ups 

26:14

M/24/5'8"/160lb
CrossFit AFK

200816 - 22:16 - Rx
180124 - 23:56 - Rx

Rx 23:20

Rx 24:09

26:50

Just slow running today!

M/67”/47/180
RX
31:37 (+ :16 from 180124)

29:06 Rx
Everything felt slow. 

RX 21'36"
Funny workout !

25:45 Rx
m/52/5'11"/200#	

With GHD Sit-ups, 29:42.

First mile – 7:35.  Stride felt clunky; exertion felt high for that pace.  Second mile – 7:30.  Stride felt longer and smoother.  Midline was fatigued, so had to continually remind myself to keep good form.  Exertion felt about right for the pace.  Broke first round of GHDs at 40-60-80, last round every 10 with some mini-breaks later on as well.  Most GHDs in a single WOD!

47m/5'10"/185

RX - 24:22

4.4 mile hilly hike, ran half of it

The Practical CrossFitter WOD:

Run 2 miles, 30-second walk in between each mile
Continuous rounds of 20 GHB sit-ups until you hit 200

8/10 Practicality Scale

21:48 rx

180127 - 22:54 rx

RX: 20:51

2 rounds:
1 mile 
100 hollow rocks 

21:54

180124: 20:42 Rx w/treadmill

2 rounds for time of:
Run 1 mile Assault  Air Runner
100 sit-ups
34:10

Rx’d 22:21

22:30

Great wod ~32’

M/45/6'2"/185#

Sub'd 100 cal Assault bike for runs the rest as rx'd 
24:35

RX
25:20

WOD ANALYSIS

Coaching notes:

Modality: This WOD is a couplet modality that combines a high distance run from metcon modality with a core exercise from gymnastic modality. 

Purpose: The main purpose of this WOD is to improving the cardiorespiratory endurance and stamina. Furthermore, the other purpose is to improving the lactate tolerance.
The 1 mile run was chosen to put pressure on the athlete's lactate threshold. Athletes should be encouraged to finish it with their maximum effort.
Moreover, the distance and reps of the movements are high. These high reps challenge the muscle fatigue, so improve the mental tolerance of the athletes.

Scale method: If the athlete cannot run 1 mile in under about 8 minutes, the trainers are advised to scale the distance.

Scale method: If the athletes cannot perform 100 reps of sit-ups unbroken, the trainers are advised to scale the reps.

Time to perform: This WOD takes about ≈ 12 min, so if the athletes perform this WOD longer than it, trainers are advised to the program. Advanced athletes can do it under 10 min.

Running a class: Trainers just have  ≈ 48 min for set other parts of class.

Physiology (GPP): cardiorespiratory endurance and stamina play the major role in this WOD.

Physiology (energy pathway): The aerobic system is the dominant energy pathway in this exercise program.

Anatomy:
Run: Gluteus maximus, Iliacus Psoas, Rectus femoris, Sartorius, Quadriceps, Hamstring, Gastrocnemius, Tibialis anterior.
Sit-up: Rectus abdominis, Iliacus Psoas, Rectus femoris.
___________________

Running a 60 min class:
Whiteboard: ≈ 3 min
General warm-up: ≈ 7 min
Specific warm-up for run: ≈ 5 min
Specific warm-up for sit-up: ≈ 4 min
WOD: ≈ 12 min
Cool-down: ≈ 15 min

Additional time: It remains ≈ 14 minutes that can be divided in specific warm-up or cool-down.

You can see other analysis in my instagram page.
Train hard and challenge your body. Enjoy it ;)
GOOD LUCK

24:08

39 minutes beginner 

RX:23'23''.
https://youtu.be/_1030xoTkb4

Champions Club Scaling Notes

RANT
The first thing that popped into my head when I saw this one was the image of a track coach who just whipped this workout out of their butt on the spot when he couldn't think of another workout for their kids to do. So this is definitely one of those workouts that will get you a "workout feel" regardless of how hard you go. Sometimes I think it's good practice to earn your volume, though. Set an uncomfortable mile time to hit, and if you don't make it, then your workout is over. Then do the same with sit-ups, and the same on the second round.

WHAT ABOUT THE MOVEMENTS
Running - locomotion, unilateral loading, skill (using gravity/falling)
Sit-up - pulling from the hips, pushing from the spine, global flexion, get-up

WHAT ABOUT THE FORMAT

TECHNIQUE SCALE
AMRAP in 20 minutes of:
200-meter run
20 hollow rocks

CONSISTENCY SCALE
For time:
2-mile run
200 sit-ups

INTENSITY SCALE
Same as I put out in the rant. Set uncomfortable time/rep goals and if you don't hit them the workout is done.

MY STUFF
We had our Shark Week Theme Workout this morning, so I did a test-run of that before the group got in instead of this one.

GENERAL FEAR LEVEL: 7