CFWUx2
1:57 1:57 1:51 1:52 1:52 1:48 1:43 1:46

24:12 RX

M/40/5’9”/195#

bike, slihps
running drills

	8rnds
2 min run on treadmill
2 min rest
4 rnds @ level 20; 1@18; 1@17; 3@16 (1:45; 1:15; 1:45)

crosser, stretch, bike

23:46
Rx’d

22:44 Rx'd

1:44
4:41
7:23
10:33
13:33
16:37
19:37
22:34

0.40 km on Pro runner 2

1:31
1:41
1:50
1:55
1:58
1:56
1:51
1:50

Around 26min 

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22:35
every round 1:30 except one round 1:35 on treadmill

Had other things going on today so later I did:
25 ghd sit-ups unbroken/15 box jumps 30”
15/10 ghd sit-ups
15 rebounding box jumps unbroken 30” 

2 min splits / as RX’d 

43 / 6’0 / 195

M/26/5'8"/160lb
CrossFit AFK

22:10 - Rx (A few days after 22.3. Quads and hips are pretty sore. Tried to maintain or speed up each round. The rest time was nice.)

Rx. 13:54 without rest
https://youtu.be/FwRwys2juNQ

2:33, 2:13, 1:57, 1:57, 1:57, 1:57, 1:56, 1:45

M / 1.80m / 76kg 
13'50''

Beginner Option:
3 rounds for time of:
Run 400 meters
Rest 90 seconds

8:02

54/5’10”/215lbs
2:13.18
1:49.10
1:37.49
1:49.92
1:48.58
2:15.11
1.51.32
1:49.37
Average of: 1:54.3

1:57-2:52-2:40-2:30-2:17-1:50-1:45-1:51

wife 

1:55-1:51-1:52-1:54-1:53-1:52-1:55-1:54

Just started doing these workouts to switch things up.
 21:17

Rx’d w/ rolling hills
2:18; 1:59; 2:06; 2:05; 2:12; 2:23; 2:10; 2:20
Total: 17:33

8 rounds run 400 meters rest 90 seconds
2:13, 2:12, 2:16, 2:23, 2:13, 2:04, 2:25, 2:07

Cf rapace garmin :

1’31.9
1’33.7
1’41.9
1’40.5
1’40.4
1’38.7
1’39.3
1’36.2

26:30 rx

24:07
8 rounds for time of:
Run 400 meters
Rest 60 seconds
1:43-1:50-1:44-1:47-1:52-2:04-2:09-1:51

Rx 22:14 total time including 7 rests 
1:29-1:24-1:28-1:29-1:30-1:29-1:29-1:26

Got to get my times back down a little, I always find it harder to keep it steady during winter. That was a hard workout for me ;)

1:30-1:49-1:55-2:04-2:08-2:15-2:08-1:53
Total time: 26:16
Brazilian male, 45yo
Outdoor running 

As RX'd total time 32 minutes.

Beginner Option: 
5 Rounds for time of:
Run 400 meters
Rest 90 seconds
Splits: 1:20, 1:28, 1:28, 1:31, 1:33
Total Time: 13:35

28:06

23:13

22:58 total
RX

RXd. Completed after heavy C&Js.

21:28

1:23-1:33 for the runs. They started to climb the last 3 rounds before pushing all out on round 8. Forgot how devastating fast runs are on the legs.

Scaled 4 400m w 90 sec rest 
Lv 7 on treadmill 
1. 2:11
Lv 6 on treadmill 
2.  2:32 
3.  2:32 
4.  2:32 

1:34
1:38
1:45
1:47
1:46
1:46
1:50
1:45

23:20 Rx

25.92 overall

2.21 - 2.15 - 2.12 - 2.07 - 2.16 - 2.09 - 2.02 - 2.00

Goal was sub 23:00 overall and stay fairly consistent - met
1:38-1:33-1:35-1:34-1:34-1:35-1:33-1:31 splits, 22:59 overall

Initially, I was aiming at just keeping each split at 1:40 or better due to reduced running volume over the last 5 months, but revised my goal a little after the second run.  A few seconds may have been shaved off the rest periods just to make the math a little easier when determining when to start the next run.
No compare to data.

One of my favorite workouts! 30 minutes exactly with the 8th 90 second recovery. It felt good and easier then the last time trying interval training! 

Both Rx, outside 40F
23:42
M/30s/225lbs

Son(14):
26:40

24:34 total time
1:39-1:40-1:38-1:42-1:40-1:47-1:47-1:49

Modified: 
--
Run: 10 x 400 meters / Rest 90 seconds
Splits: 1:30 / 1:33 / 1:28 / 1:33 / 1: 29 / 1:29 / 1:25 / 1:34 / 1:22 / 1:31
3 km warm up, 3 km cool down
--
Peace

Scale/sub: 8 rounds for reps: 90 seconds max double-unders, 90 seconds rest
100 - 90 - 90 - 85 - 85 - 85 - 85 - 85 = 705 total reps
m/53/5'11"/190#

Rx’d:
1:36
1:38
1:38
1:36
1:38
1:38
1:39
1:35
Total:  23:28
180221: 23:36
140801:  25:01

23:45

I don't consider myself a runner...this shows 😆. Total time = 23:10

1:31/1:27/1:23/1:38/1:28/1:40/1:48/1:45

1:44(warmup)1:31-1:24-1:27-1:28-1:27-1:28-1:22 took 2 min rest on two rest Rx very cold and a light rain 

Rx 22:38 total time including 7 rests 
1:26-1:21-1:27-1:31-1:33-1:35-1:37-1:34

Also Bench Pressed 5x12 at 135# because I hate running and had to add something fun

M/49/5'7"/170#

Running clock - 21:19

Splits
1:28;1:25; 1:22; 1:23
1:21; 1:18; 1:18; 1:18

shaved a few seconds off the rest too...
 

25:38 total
Best: 1:48 (rd.1)
Worst: 1:57 (rd.7)
Avg: 1:53

Pretty ugly: freezing temps + stiff wind = tough sledding

Rx 22:21 total time including 7 rests 
1:28-1:28-1:29-1:29-1:31-1:29-1:31-1:26

Champions Club Scaling Notes

RANT
This is an easy example of looking at a target audience for a workout. If you are good male high school track athlete and are aiming for 2:00 as a floor for this workout, your coach might tell you to switch to discus or shot put for the rest of the season. An elite high school runner would probably be able to keep 1:00 repeats (not the target audience). A good CrossFitter who has a running background would be able to keep these around 1:15. That is the target audience. I mentioned in an earlier rant that I'm trying to go back and get a better understanding of the Messpert lectures, and I'm wondering if the concept of "P-values" is a good analogy here; a range of 1:15 - 2:00 seems like too big of a gap to keep the desired effect of the workouts. The target audience would look at this workout and have nightmares based not on the volume of running, but the intensity they they are capable of bringing.

WORKOUT THEMES
Medium and light, high output followed by a decent rest. Single modality/sport-specific. A test to see how good our recovery is.

ASSUMED
Helen, Michael, and Kelly are your best-performing benchmark workouts. Not Eva though. Nobody is good at Eva.

MAIN DECISION
Keep the distance to work on stamina/technique, or shorten the distance to keep the intensity?

TECHNIQUE SCALE
As is, do some Pose drills during the rest. Also see how you feel after 6 rounds.

CONSISTENCY SCALE
8 400-m runs for total time.
Rest as needed between runs
*Each run has to be 1:15 (or pick a number for you) or the run does not count

INTENSITY SCALE
Pick any movement you can do at a high intensity for somewhere in the ballpark of 1 minute. Same kind of format

MY STUFF
Checked the box today. Did Tabata shuttle runs w/backpedals. 20 cycles. Then ran with Mrs. Gloria for a bit. The Champions Club peeps aren't going to let me hear the end of it when they read this.

GENERAL FEAR LEVEL: 9

Love the double knot line

Beginner Option:
5 rounds for time of:
Run 400 meters
Rest 90 seconds
2:47-2:39-2:23-218-2:04