4136 Meters

3,834 Rx'd

CFWUx2
about 800m each round

3,962M

M/38/5’9”/195#

3762m

M/34/179cm/76Kg

4092 meters

4062 total meters. PR. Not drinking helps with cardio. This was not crazy hard. Damper on low 8 and started relatively conservatively with 785m on round 1.

Next time 1:46 is a good target pace for :50/:40, then just trying to get faster on each effort thereafter. :10 and :20 efforts were at 1:23-1:26 pretty consistently. Remembering to fully use arms helps with the longer rounds, and maintaining a stroke rate above 30 seemed to help too. Tried to hit at least 50 s/m on the :10 but the resulting shortened stroke might not help. 

177/41/69”

254
15-10-10-9-5
15-10-10-9-5
15-11-10-9-5
15-11-10-8-5
18-13-10-10-6
burpees

Thanks Chad for a great webinar! I’ve been thinking of doing the Level 1 course for a while, and the online version was great. Well worth it!

Male 50yo/181cm/78Kg
3753m
Rx'd 

M/34/6’/175#

4,049m

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

3908-meters

3771 compare to 3766, and I even shorted myself 10 seconds in the middle 

33, M, 80kg BW, 178cm, 3+ years of CF

4136m

Best round was 4th round when I didn't look at the monitor.

Great erg session, did on the bike as it s all I have ! Total 3.2 mile

My cardio is horrible post covid
645, 668, 774, 699, 680
total- 3,466 meters

3471m row

860/903/858/878/894= 4393

4 rounds, 209cal

4009 Rx’d

3776 meters
257 Cal

3878

Goal:
4098

Actual:
4034m

GENERAL WARM-UP
Joint rotations
2:00 light row
5 World’s greatest stretch
5 Back bridge
Arm push backs
10 Arm swings
10 Leg swings

SKILL PRACTICE
Handstand walking:
:30 nose hold
5 openers
5 ea shoulder taps
Wall walk aways

4k run

56 yea 074 195 4071m

4349

Sub'd 20 min clock, same time scheme, but different movements
5 min stair sprints (down+up) 20 reps
5 min single unders 265
5 min stair sprints 20 reps
5 min single unders 284

Only WOD #3 or 4 since being off sick for a couple weeks. Felt stronger today and still had some gas in the tank when done.

Used assault bike
300 Cals
7.1 miles

I have been thinking about taking the level 1 course for a long time and finally did it last weekend and I am so glad I did.  Thank you Becky Harsh and Katie Hayes for the awesome coaching and CrossFit Beaver Menace for hosting us.  Such a great experience that I would recommend to anyone.

3380m

4053

3,762m. 

4069m (3248, 2434, 1626, 811)

191201: 4048m (3218, 2412, 1603, 785)
180108: 3941m

3525m on 10 drag. 

3430m🙈

Did it on a Xebex ABike yesterday - 10,430m
Today on the C2 Rower - 3,700m
M/63/5'8"/185lbs

No rower so picked 5 exercises to rotate through. 

Seated pulley - 55lbs - no clue
Squat - 95lbs - 64 reps
Singles Jump rope - no clue but only broken on 50 second set when my shoe untied, highly distracting
Deadlift - 135lbs - 77 reps
Seated pulley - 55lbs - 99 reps

Fun workout. 

Kept a nice steady average of ~835 meters/round, over the five rounds.
Total score 4220 meters.
drag @ 6
44 y/o, 6’3”, 205 lbs

M/49/5’10”/200#
4090m. High 1:40s down to high 1:20s pace. Drag: 5

3860 m 😁

4140 m

4170

got 4261 last time. My pace today was 2” slower on the 50” and 40” which accounts for the difference.

3800m Drag@6

Completed yesterday 
Fun WOD!

M/41/5'9”/185
3848m Rx

Did on Echo Bike. 230 Cals.

3631

4065 m

M/27/6’1”/195lb

☆CFHIM 46/95kg
4,084m

3736 meters 🤷‍♂️

53, male, 180#, 6'2"
3991m
Right total knee replacement

Weirdest scale ever ;
2 rounds of 3 min jump rope 
1 min rest each
3 rounds of  3 min punching bag 
1 min rest each 
1 3 min round of shadow boxing  🤓

burned 320 cals  25 mins total.

3402m

4100m

M/39/5’10”/200

RX - 4048m

3809 meters as Rx’d on C2 rower

Concept2 rower
3,828m
M/46/6ft 5in/265lbs

No rower, so went with SDLHP, 2x9,5 kg DB

On a 25-minute clock, 5 rounds of:

SDHP for 50 seconds, rest 10 seconds 
SDHP for 40 seconds, rest 20 seconds
SDHP for 30 seconds, rest 30 seconds
SDHP for 20 seconds, rest 40 seconds
SDHP for 10 seconds, rest 50 seconds

Round 1:	60
Round 2:	61
Round 3:	57
Round 4:	59
Round 5:	47

SCORE: 284

Great WOD! I was shooting for 300 reps, but arms and legs were shaking near the end...
On the other hand, I had never done this many reps with this weight. 
This format is great. Might try a running version for next rest day 👍    

3689

M/47/180

4287 m

Subbed DB bent over rows 20#
437
Compare to: 435

3732

M/49/5'9"/156
on elliptical
 max resistance
 5 incline
...1.1mi,310 cals

M/46/6'2"/185#

Rx'd 
4116m...compare to was 4104m

4525m
191201 was 3570
I think my rehab is working!  Wah hoo!!  🥳

3,795m 
started too conservative. 25-26spm first 2 rounds, 30-31spm the last 3 rounds. 

M/55/185/6’0”

For distance/total calories:

5 rds of Echo bike:
50”/10” (avg 370W)
40”/20” (avg 416W)
30”/30” (avg 457W)
20”/40” (avg 575W)
10”/50” (avg 755W)

Total: 7.65 mi/302 Cal

4210 meters (damper at 6)
191201 was 4185
C2 makes you work for every meter!
m/52/5'11"/200#	

4143m

3861 meters 

4,126 meters rowed
Done on my trusty old Model B

M/53/5’9”/168

On a 25-minute clock, 5 rounds of:

Sumo Deadlift High Pull for 50 seconds, rest 10 seconds (empty barbell)
SDHP for 40 seconds, rest 20 seconds
SDHP for 30 seconds, rest 30 seconds
SDHP for 20 seconds, rest 40 seconds
SDHP for 10 seconds, rest 50 seconds

Reps:

Round 1:	25	17	13	10	6	TOTAL:		71
Round 2:	25	15	13	11	6	TOTAL:		70
Round 3:	24	14	13	10	5	TOTAL:		66
Round 4:	23	12	10	10	6	TOTAL:		61
Round 5:	20	12	12	11	6	TOTAL:		61

							GRAND TOTAL:	329

NOTES:

woah

201214 - 3946
191201 - 3945
180107 - 3953

Those :40 second rounds are just awful

32 days post-op from ACL replacement surgery

subbed in assault bike

score: 6,615.0 meters 

4228m Rx

3669m 

Had a great experience doing the online Level 1 webinar last week with Chad Theron! Thanks again for leading a great class :) 

For anyone on the fence about doing the Online L1 experience, CrossFit has done an excellent job making sure that you still get a complete training experience in an online form. Also, unlike the in-person experience, we had the opportunity to meet like-minded individuals from around the world. Our webinar alone had 9 people dialing in from 3 different continents. 

I highly recommend the online Level 1 class to those of you who are interested in further immersing yourself in the CrossFit methodology.

Rx : 4161 meters/ 308 calories (damper 6)
Round 1 : 826 meters/61 calories
Round 2 : 813 meters8/60 calories
Round 3 : 834 meters/62 calories
Round 4 : 840 meters/62 calories
Round 5 : 848 meters/63 calories

No rower subbed for bent over row with a sandbag 367 reps

No rower. Subbed elliptical Level 12 and scored calories (assume 25cal = 1m rowing).
Big eff-up: I hit "Reset" after the 0:30 of Rd.3 and erased my score!!!
Final 5:30 was 59.7cal = 1493m. Extending pace to 5 rounds:

126.6cal / 3166m
True score is likely higher because I slowed a bit in late rounds.

Last time, 155cal / 3875m. Today's "true score" probably was not THAT much higher, even adjusting for irregularities in GA, MI, PA and WI.

3,041m

3872

4045 meters
Drag Factor: 130

M/32/6’4”/205#

3285m

On a 25-minute clock, 5 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds
  235 cal
   Into fourth week  of broken ribs getting better!

No rower. Subbed SDHP w/53lb KB
397 reps

4104 meters

M/30/5’11”/145

3885m (flywheel 6)...maybe go back up to 10 on these types of wods? 

12/1/19: 4024m (flywheel 10)

Elliptical: 1.52 miles

Really enjoyed the level 1 coaching course last week. The online format worked so well and was really thorough.  Would fully recommend! Shout out to Chad Theron too for being a great trainer. 

Day 13 - 1 to go. No rower/other machine/room to run but still have the bands so subbed:
25 minute clock, 5 rounds of:
:50 SDHP :10 rest
:40 SDHP :20 rest
:30 SDHP :30 rest
:20 SDHP :40 rest
:10 SDHP :50 rest
439 reps using red band (middle resistance). Felt like 35-45lb resistance towards the top of the pull.

Quite a bit of heavy breathing after this one.

174cm/29age/77kg.
191201.(282cal,3940m)
201214.(290cal,4098m)
https://youtu.be/elolwTt5L_8

4273m

Subbed, elliptical:
2.15miles/3440m 267calories

44/1.78m/75kg

Had an amazing weekend at CrossFit Almere! Shout out to the coaches and their awesome energy during all the lectures and seminars! I have learned a lot, and hope to use all my new knowledge into coaching others!

Thanks again!!

Almost 3 years ago, somebody took the time to make a wonderful web timer specifically for this workout. 

It is 100% safe and really great for this WOD. I’ve used it several times. There are
no ads and nothing to install. Makes life easier, for sure. I’ve never visited anything else on this site, so I only vouch for this link:

https://fitatmidlife.com/wodtimer

Champions Club Scaling Notes

RANT
Nothing to rant about

WHAT ABOUT THE MOVEMENT
Rowing - monostructural movement that the speed can be adjusted easily

WHAT ABOUT THE FORMAT
Rory has a good explanation, I'd just add that it's done in a volume that gives us a lot of room for experimentation and feedback in terms of pace/intensity/recovery.

TECHNIQUE SCALE
AMRAP in 25 minutes of:
1:00 row
[insert movement you are good at]
*vary the intensity/speed on the row with each round and see how it affect the technique of your movement.

CONSISTENCY SCALE
5 rounds of:
Row for 2:30
Rest for 2:30

INTENSITY SCALE
As is

MY STUFF
I did 4 rounds, not leaving myself enough time again, and testing out sdhp, box jump, jump rope, and wind sprints in the gym.

GENERAL FEAR LEVEL: 7