23:39 Rx

27:00

February 3rd, 2022 (six days rest); afternoon; outdoor gym

wu: walk, sg dbs

wod:		Jerry (RX)* 
			   1,6 km run
			   2 km row
			   1,6 km run
					27:17

post: walk, stretch
* 9th RX out of 136 CFMP wods (plus most heavy days)

24:30

4k assaultbike 
2k row
4k assaultbike 

Subbed 5k run/walk with asthma the whole time: 29:30



180/42/176cm

Subbed 2 mile stationary bike for run: 24:17

Rx
24:17

No meters on my cheap rower so, did the same time as 1 mile

7:22 mile
7:22 rowing really hard at first, good pase 37.7 cal machine 122cal watch
8:20 mile

24:07 clock

Really good pase, pleased


Did after bicep workout

M/48/5’7”/180
RX 30:13
previous 28:40

M/26/5'8"/155lb
CrossFit AFK

22:44

For Jerry

27:35:
Run 1 mile
Row 1,000 meters
Run 1 mile

run 1 mile
200 SDHP with 2(#15 dbs)
run 1 mile
29:17

Sub 200 SDHPs 45lbs for 2k row
27:35
mailed in the runs

24:56
done on a treadmill

22:46

Row was 7:57

23:25. Subbed 1.2 mile elliptical for runs. 

Subbed 2.5 mile ride on a spin bike for each run.  Though slower than normal, it was good to be able to get back on a rower.
23:56

RIP brother.

RX: 29:01
M/45/5'6"/136lbs
391 cals, 153/174 avg/max heartrate

1/2 Jerry
20:36
peace to Jerry’s family. 

RX: 29:24.
Miles on treadmill about 9:40 and then 9:15 for miles.
2000m row in rest of time.

Faster than any 5km in a few years.

due to time and equipment constraints, modified this to:
--
For time:
10 km biking: 36'30'' 
200 DB SDLHP w/ 2x 9,5 kg DBs: 12'51''
1 mile run: 7'55''
SCORE: 57''16''
--
Biking segment was my commute from work. Went straight into the SDLHP, then the run. Ended up being a great workout. 
Another 10 km bike ride in the early morning
RIP

33.23.  Did I mention i cant stand the rowers at PF?

RIP Sgt Major Jerry

Rx’d: 24:24

25:48 RX

7/2/20: sub run for 3 mi echo bike. 26:26 (8:35/7:54/9:00) transition times of 0:57.

Today: Rx 26:11 (8:43/7:46/7:59) so pretty happy but wish I didn't have to go upstairs back and forth which killed my time on the transition 1:43 total.

26:52 Rx

oh the days of being in college and doing this workout in 21:40 something

8:40 first mile (20ish second transition)
8:09 row (20ish second transition)
9 something mile

25:22 Rx'd
Compare to 200702: 25:44 
with gratitude
m/53/5'11"/191#	

No rower - subbed x200 KB swings (Russian) w/ 1.5 pood. Runs outside with mask on.

25:36

1st mile - 7:27
Swings - 9:16
2nd mile - 8:53

The swings were probably too many reps. Had to break up into sets of 25 after the first 50. Last mile was pretty brutal, between a soaked mask and serious lower body fatigue from the swings. 

RIP Jerry.

no erg today and won't have time tonight so I did the 60 burpee/60 SDHP w/2x 20lb dumbells sub
runs on treadmill @ 1%

22:18

M/47/6'2"/180#

1 mile run
2000m row
120 cal Assault bike
27:11

25:36 Rx

26:05 Rx


25 Degrees F outside 

27:04 with 20lbs vest and mask outside 
200702 23:11 inside 

58 yo m 5’5” 150 lbs

"Jerry"
For time:
airdyne 2.5 mile
Row 2K
airdyne 2.5 mile

29:56

Beginner, 16:32.62. Could have gone harder. Try the RX next time. 

28:25 Rx’d

Run 1 mile
60 burpees and 60 SDHP w/45# barbell broken 10/10
Run 1 mile

23:40

Beginner Option:
For time:
Run 800 meters
Row 1,000 meters
Run 800 meters
17:10

Rx : 25’36

1000 meter run; 2000 row; 1000 meter run; in 20 minutes

Subbed 2k row for 200 2x20#DBs SDHP.

20:56

：24'30''.
Run 1 mile （bike 3mile）
Row 2,000 meters （ski 2,000 meters）
Run 1 mile（bike 3mile）
https://youtu.be/oobuoORybcY

Male/45
As rx'd in 24:32

sub w/ 2*bike
25:30

Champions Club Scaling Notes

RANT
In college basketball, I wish any timeout called anywhere around a dedicated media timeout would count as the media timeout. But no! A coach calls a timeout at 3:54, then they come out and go up and down the floor once before the ball goes out of bounds again, then full media timeout. Only thing worse is end-of-game situations where coaches have all their timeouts in their pocket. That is all.

WORKOUT THEMES
Light weight and... medium(?) duration. Maybe long duration. Also flexible enough where it can be a burner for the firebreathers and a "Just Finish" for the not-firebreathers. 

MAIN DECISION
What do I do if I usually sub running for rowing/rowing for running?

TECHNIQUE SCALE
AMRAP in 20 minutes of:
Run 400 meters
30 deadlifts (light weight)

CONSISTENCY SCALE
For time:
2 mile run
2k row
*switch the order, depending on which one you want to emphasize

INTENSITY SCALE
As is, rest as needed after each station

INJURY SCALE
Upper-body - pick a hero workout that you can do at full capacity. JT?

MY STUFF
19:40, subbed 200 kb swings (eye-level) for row.

GENERAL FEAR LEVEL: 7

Globo scale: subs are as follows: for mile runs sub 100 calories assault bike, 100 burpees, or 4000m bike erg. If using a treadmill for runs use a slight incline.  Row same as above, or do 60 burpees and 60 SDHP with an empty barbell or 35/53lb kettlebell, broken 10/10. 

Busy gym: do the row first, then hit the track  or treadmill for a 2 mile run. 

Bodyweight/equipmentless sub: Run 1 mile 100 burpees run 1 mile. 

Assault bike equivalent to 1 mile run?
Thx