CFWUx3
18s sprints 
(maybe faster, timing was hard to be accurate)

16.6,16.4,16.7,16.3,16.4,16.7,17.1,16.8,16.5,16.3

15:16
15:01
15:36
16:01
15:52
15:33
15:56
15:40
15:53
15:21

15 seconds on every round

As rx’d. 

18.29
17.01
17.19
16.91
17.06
16.90
16.85
16.59
17.60
17.25

Laced up the cleats and headed down to the middle school football field.  I rested ~90seconds between each sprint.  By that point, breathing was not  normalized but I felt ready to hit it again.  First sprint higher b/c I was wearing a sweatshirt and couldn’t find the button on the stopwatch.  Felt a lower hamstring twinge in the middle of #9, so I had to take that one and #10 a little easier.

47m/5'10"/185

On cold mats with damp spots in the dark: 
15.09 altra sprinters
15.13 CrossFit nano 2’s (lost balance)⬇️
14.56 (slightly off balance 1 turnaround)
14.72 (completely slipped!)
14.69 (slipped again, different spot)
14.56 (slight slip during travel)
14.66 (after estimated 1/2 second penalty)
14.78 (slip during travel)
14.6 altra sprinters 
14.81 lost balance a little on a turn 
Not the right setup for these today...
Fun coordination and agility practice nonetheless. 

179/41/69”

14
15.31
15.06
15.20
15.81
15.43
15.93
15.48
15.84
15.68

15s per round done on a basketball court

16.2
15.8
15.2
14.8
14.7
14.1
13.9
13.8
14.0
13.8

Emom 2
18 17 16 16 17 15 15 16 16 15 sec

Did on the street on wet / slippery floor. 5m/10m/15m shuttle sprint - 21-20-20-20-20-19-20-20-20-19s

15s/16.63 (slip on the takeoff)/15.6/15.26 /15.16/14.96/15.19/14.9/14.92/14.46

17-17-17-17-16-17-17-17-17-17

every 2 min

F/24/5’5/140
CrossFit AFK

M/25/5'8"/160lb
CrossFit AFK

15s-15s-15s-15s-15s-15s-15s-15s-15s-15s (every 2-mintues)

201203

10 rounds, each for time:
5-10-15-yard shuttle sprint
Each sprint is 5 yards out and back, then 10 yards out and back, then 15 yards out and back (60 yards total).
Rest as needed between sprints.
Post all 10 times to comments.
Compare to 180425.

Goal:
14.5 average

Actual:
16
15
15
14.9
15
15
15
15
14.9
15

SPECIFIC WARM-UP
CrossFit Running warm-up

:17
:16
:16
:15
:16
:15
:15
:15
:15
:15

180425:
:17
:16
:15
:15
:15
:15
:15
:16
:15
:15

M/41/185/5'9”
2 Hand Touch at all markers. EMOM

:17
:17
:16
:17
:16
:16
:16
:16
:16
:16

Shuttle with one of my teammates 
Tactical Response Team

14             19 

13.92       13.4

12.56       12.78

12.19       11.6

11.9         11.86

11.7         11.66 

12.36       11.48

11.65       11.45

11.56       11.4 

11.15   11.3  

10
15 
20

:29
:27
:27
:26
:23
:23
:24
:23
:23
:22

15-15-15-14-15-15-15-15-15-14

1:15 rest between rounds

0:16
0:15
0:15
0:15
0:15
0:15
0:15
0:15
0:15
0:15

Any subs for cold weather areas?  

Rx
14.37
14.18
14.00
13.71
13.68
13.56
13.65
13.65
13.78
13.46

M/39/5’10”/195
17.10, 17.09, 16.95, 16.33, 16.41, 16.31, 16.10, 16.21, 15.8, 15.81

As Rx’d. Measured with laser, set up cones. Heart rate 175+ during sprints. Rested until it got below 90. Total workout took 54 minutes, so you can see how long the rest periods were. 

Train fast, be fast. 

1) 16.0 seconds
2) 14.9
3) 15.8
4) 15.4
5) 15.3
6) 15.8
7) 15.4
8) 16.1
9) 16.6
10) 15.6

17 seconds was the average. 2 hand touch @ the markers. 2 min rest between each effort. 

M/53/5’9”/168

1- 17.10	6- 15.80
2- 16.72	7- 17.10
3- 16.61	8-  16.2
4- 16.17	9- 16.63
5- 17.00	10- 16.20

NOTES:

Three minutes rest in between.  This is the first time I’ve ever done shuffle sprints.  I need to work on the slowing down when changing direction part.  Any tips?

5 @ 17 seconds
5 @ 16 seconds
Short rests of 1min or less
Back yard runs

M/55/185/6’0”

For time:

Shuttle sprints
5/10/15 yds
finger touch floor at turnarounds
alternating R/L turnarounds

20/19.1/19.1/18.8/19.5/17.9/18.1/18/17.9/17.6

1 min rest between sets

Not easy when the basement’s only 16 yds long . . .
https://youtu.be/A066Ey6PjsY

THURSDAY
201203
Workout of the Day
10 rounds, each for time:

5-10-15-yard shuttle sprint

Descansar si es necesario despues de cada ronda
------------------------------------
Mi Tiempo:
R1- 00:16
R2- 00:18
R3- 00:16
R4- 00:16
R5- 00:17
R6- 00:16
R7- 00:17
R8- 00:19
R9- 00:17
R10- 00:16

Modified to: 

10 rounds, each for time

5-10-35 meters shuttle sprint - 100 meters total each round

37'' | 39'' | 39''| 38'' | 38'' | 35'' | 37'' | 38'' | 37'' | 39''

3 km run before, 2 km after + 5 km in the morning. 

201203

Finally my  basketball drills ,suicides  paid off on a wod 😆 


Sprints 
60 Yards  (5,10,15) (2) 

1 23.24
2 min rest 

2 18.73
1min 30 secs rest

3 19.13

4 min rest

4 16.54
3min rest

5 15.17
2.5 min rest

6 15.39
3 min rest

7 16.08
2 min Rest

816.09
3 min rest

9 16.19
5 min rest 

10 16.25

M39/6’0”/190

16.9-15.6-15.7-15.6-15.7-15.9-16.4-15.8-15.8

felt good to run without pain finally.

20-19-18-17-18-17-17-18-17-18
1 minute rest between

17.3 - 16.8 - 17.3 - 16.4 - 16.8 - 16.2 - 16.6 - 16.5 - 17.0 - 16.9
m/52/5'11"/200#	

5x5 back squats
195-205-205-205-195#
10 shuttle sprints
slowest 24:83 (first), fastest 23:56 (ninth)
5x5 bench press
145-150-150-150-145#

8 second row sprint
12 second recovery row
repeat for 20 minutes 

20/18.9/19.8/19.6/19.5/

19.2/19.8/19.1/20/19.9

1 minute rest between

16.0  16.2  15.7  16.3  15.7  15.9  17.0  15.9  15.9  15.6

Today I was on the HS football field. Last time, in my driveway in a steady rain, my best time was 16.3s and all the rest were 17+. God bless friction.

10 rounds
5-10-15-yard shuttle sprint
backyard up and down hill

Didn't feel like going outside and neither did I feel like converting to yards so did what i could with the space I had:
10 rounds 5-10-10-5 meters which is actually harder because there's more turning and more distance
28-27-26-24-24-23-23-23-23-21 

1-20.1.           
rest 3:00
2-20.2
rest 3:00
3-21.1
rest 3:00
4-19.6
rest 3:00 
5-19.4
rest 3:00
6-20.2
rest 3:00
7-19.6
rest 3:00
8-19.0
rest 3:00
9-19.1
rest 3:00 
10-19.

10 rounds: 
Row 100 meters
2 min rest

18.5
18.2
18.1
18.2
18.2
18.1
18.2
18.4
18.5
18.8

Rx
17.19
16.17
16.09
16.24
15.94
15.76
16.13
15.69
15.92
15.63

3x10yards:
16/16/16/15/15/15/15/14/14/14

남/49/86
14.9-14.03-14.67-14.63-15.29-14.48-15.35-14.69-14.82

Rest 90s between.
Round 1: 14''45
Round 2: 14''41
Round 3: 14''37
Round 4: 13''89
Round 5: 14''50
Round 6: 14''31
Round 7: 14''92
Round 8: 13''72
Round 9: 14''41
Round 10: 14''45
https://youtu.be/AodGcqRGDhg

New round every 4' (récup ~ 95%)

60 yard (54,8metres) => 60 mètres (65,6 yard)

Leg and Right alternated (Each round)

L : 16" R : 17"
L : 16" R : 16"
L : 16" R : 17"
L : 16" R : 17"
L : 16" R : 17"

19-18-17-17-17-17-17-17-17-18 seconds
44/1.78m/73kg
 

Champions Club Scaling Notes

RANT
I don't remember if I posted this when we did the shuttle run back in August, but I wrote an article on my site about some "speed and agility" stuff that I think would be relevant here. The Speed-and-Agility Dead End (w/f safe).

WHAT ABOUT THE MOVEMENTS
Running - monostructural movement in short bursts

WHAT ABOUT THE FORMAT
An all-out effort doing something that is either 1) changing direction or 2) starting and stopping, making it difficult to find a rhythm (think back to the workout last Friday.)

TECHNIQUE SCALE
Go through at 80% speed and really break down the change-of-direction technique. It's a little difficult to explain on here, but basically if you were to walk through the course you'd find a lot of coaching points to think about with regards to change direction. Leaning is first, squatting is second, unweight is third. Walk through it a few times and you'll see.

CONSISTENCY SCALE
Extend to 15-30-45 yard shuttle

INTENSITY SCALE
10 rounds of:
Spint 40 meters
3 burpees (as high as you possibly can jump)
rest as needed
*you get your sprint, your change of direction (up and down) and start and stop

MY STUFF
Played around with 10 different versions of this thing. Didn't time anything but got a good dose for sure.

GENERAL FEAR LEVEL: 4

M/50/72/190

trying to avoid serious foot injury. Arch is really not liking running or rope jump (my favorite alternative)...and I don’t have a rower.

here’s my proposed mod:

10 RFT

5-KBS (full ROM)
1 strict pushups
10 KBS
1 strict pushup
15 KBS
1 strict pushups

will be done @ 0445 tomorrow