CFWUx2

8:31

2:53 Rx

6:29 Rx’d

August 26th, 2021

wu: bike, scales, planks

skill: sg db variations

wod: 50 burpee box jumps step down 50 cm

45 altern. jumping lunges

0,8 mile ass bike

8:46

post: gentle jogging, stretch

6 min

4:11 as rx’d at track and turf

7:22 scaled for Brent (310lbs)

12-15yd inchworm plank to broad jump

25yd walking lunge

200m turf jog

42/182lbs./176cm

Rx

4:20

Rx Male 23y 175cm 82kg

4:00

As RX’d:

8:00

42 / 6’0 / 190

M/25/5'8"/155lb

CrossFit AFK

4:33 - Sc (30lb vest)

4:52

Rx’d 7:14

As rx’d, 4:05.

Put the pedal down and don’t let up.  Took about 25 or 26 burpee broad jumps to cover 50m – came in at 1:20.  Quick breather and then sets of 10 for jumping lunges, with quickie breaks.  Those were rough.  Running on baby deer legs at first, but felt better about 100m in.  Still, could not get to true sprint speed at the end.  The run was about 1:30 all in.

48m/5'10"/180

9:10 rx’d

5:22 Rx'd

CrossFit was losing me since Glassman left, and the new guy took over...but this WOD put me in my place. Imagine doing three rounds for time?

7:36

I did it today. I am a Master, 61 years old.

It was very difficult for me because I have a bruise under my left patella. Glad to be under 8 min.

5:41

50m broad jump as 25x2m

Broke the lunges up too much, should've pushed harder there.

Great WOD

4:41 Rx

burpees in 18 reps

lunges in 22-12-6-5 (wish I pushed it to 22-14-9)

Run in 1:45

5:52

7:48, wasn't sure if jumping lunges was per side or total, did per side.

5:45 as RXd. Completed on the beach for the burpees and alternating lunges. The burpee broad jumps on the sand was a little harder than on the hard stuff. run was with sand loaded shoes.

5:31

subbed 500m row for run. Foot injury.

RX

4m02s

yay burpee broad jumps

good

4:57

7:30 Rx

Took way to long to cover that 50m. Nice one!

Rx 5:22

7:36 RX

6:42 Rx

Slightly modified to:

--

35 burpees broad jump

50 alternating jumping lunges

400-m run

SCORE: 10'39

--

No way to measure 50-m, so I figured it would take 35 burpees to cover that distance.

Did 50 jumping lunges just to do some extra work after having failed to do them unbroken (still a bit sore from those lunges...)

5 km run at lunch time

5:07 Rx'd

Fun - not much to think about in this one!

m/53/5'11"/200#

8:07. Some sprint.

Burpee broad jumps surprisingly draining…32 of them took about 3:30.

58/5’8”/160

6:30 Rx’d

M/48/67”/180

RX

8:31

Workout of the Day

For time: 8:40

50-m burpee broad jump

45 alternating jumping lunges

400-m run

3:31Rx

Great Sprint!

Did 30 vertical Jump burpees because of back pain. Everything else Rx. All post squat workout

6:13

7:16

About 6' per burpee broad jump. Did 29 to get to the 50 meters.

7'30" as Rx'd

Good way to start the day!

4:55 Rx...Schönes Wochenende!

M/46/6'2"/180#

Rx'd

5:40

5:59 I havent been posting in a while consistently but that's only because I've moved twice, had epstein barr and tendinitis in my shoulder I'm hoping to be back progressively now that I'm over most of those things

RX：4'15''.

https://youtu.be/h4ZlSuHjQP8

Champions Club Scaling Notes

RANT

Within the past two years I've really been a fan of increased volume for a workout like this for beginners, and that's because learning technique well enough to become a habit can take lots and lots of reps. Take lunges for example: loading the hip, keeping the shin vertical, bodyweight on the ball of foot is a really important thing to learn. Doing only 45 reps of that won't make as much of a permanent effect as 145 reps. So the question then becomes how can we do that many reps without harming a new person? I think that comes from either cutting range of motion a bit or breaking up into small doses. Cutting ROM could mean doing a step-up instead of lunge, and see the technique scale for breaking up reps. So in short, adding volume is actually a way of scaling someone down.

WORKOUT THEMES

Challenge our running technique/capacity by adding in a mean dose of breathing and stamina before hand.

MAIN DECISION

Am I really willing to do lunges again? Also, do I have the capacity to make a low-volume workout like this a good dose?

TECHNIQUE SCALE

AMRAP in 20 minutes of:

10 burpees

20 lunges

Run 400 meters

CONSISTENCY SCALE

Same as technique scale

INTENSITY SCALE

Find a partner and race

INJURY SCALE

Upper-body - For time: 400-m run, 45 jumping lunges, 400-m run

Lower-body - Pick 3 movements you have full capacity for and do max reps sets for them.

MY STUFF

Didn't get to this one in time. I did sets of 8 L-pull-ups between cleaning stuff

GENERAL FEAR LEVEL: 7