CFWUx2

6:50 6:45 6:37

This article help to organize the mental pathway of seeing and correcting “at the point”. Sarah thanks for this help to organize effective coaching in a simple way! Cheers!

24:00 RX

M/40/5’9”/195#

Definitely need to touch base with my more seasoned athletes during class. Typically spend a lot more time with newer athletes that are learning movements. Thanks you for this amazing article!

next day

wu/ bike, slihps

skill/ jump rope basics

wod/ 3 rnds

500 m row

21 burpees

400 m treadmill

3 min rest

22:02

post/ crosser, bike

21:58

No rower, so used SDHP with 25 lbs. pipe.

5:58

15:11

24:15

22:29 including 6m of rest time...

first round in 5:37

remaining rounds both took 5:26 each.

no warmup at all. Ate chocolate cake with sour cream subbed in for oil for breakfast.

Felt pretty good today. Got faster on each row. (1:59 r1)

I started runs slow each time but finished fast

43%/185#/176cm

As rx'd

23:50

This time is total time including 2 x 3 min rest rounds.

Beautifully painful.

M/ 37y/ 174cm/ 75kg/ Argentina

M/26/5'8"/160lb

CrossFit AFK

22:41 - Rx (Ran on road. Rower and burpees in basement. Round 1 in 5:31, waited to 8:31. Second round at 14:06 which was a 5:35 split. Waited till 17:06 to start 3rd round and finished at 22:41 which was a split of 5:35 again. Pushed pretty hard from the start, outside my comfort zone. Lost time on the rows and tried to hustle on the rest. Lucky the splits were so close.)

3 rounds 21:46 with two 3-minute breaks between rounds

400m row

16 burpees

300m trueform runner

Round 1 4:38

Round 2 5:30

Round 3 5:38

Beginner option scaled

35 SDHP 45lbs

12 burpees

200m run lvl 7 on treadmill

1. 3:32

2. 4:15

3. 4:12

rx'd

26:21

M/55

25:50 w/ 12 Burpees

31yo / 1.80 / 76 KG

RX: 20'19''

M/29/180/5’9”

Scaled 3 Rounds

.21 Miles on Rogue Echo Bike

12 Burpees

200m Run

Round Times 2:15, 2:10, 2:11

19:35 RX

(4:33, 4:32, 4:30)

M/36/6’/170#

21:13

(5:07/5:05/5:01)

Deo gratias

rx:20'45''.

https://youtu.be/5RDGupykiFE

“Blue”

3 rounds for time of:

Row 500 meters

21 burpees

Run 400 meters

As rx’d, 16:12.

14th time doing Blue.  5th fastest overall, 4th fastest on the slower home course, and best result since 2019.  Rows were between 1:48 and 1:53 each.  Unbroken burpees – tried to do more push-up to save hips/back a bit.  Struggled a bit on the runs – I think a slower row pace may have helped a bit on the runs.  However, looking back, I find that my best-ever Blue time of 15:27 was in 2016, where I did about 2x the volume of running that year.  Something to consider.

49m/5'10"/180

23:21

On vacation... modified to 1 mile spin bike/21 burpees/400m treadmill run with 3 min rest

7:22/7:14/7:06

RX

1 - 5:41

2 - 6:28

3 - 6:17

20:48 rx

459, 454, 447 - 2042

23.37

As RXd.

5:00

5:03

5:21

21:24 total (not counting the last rest)

burpees were as exhausting as expected, made for some slow runs. couldnt push on the last rounds run which lead to a longer round time. completed after 4/9's heavy deadlifts.

2 rounds 18:37

Recovering from sickness so I couldn't do a full set and was lagging it.

3 rounds in 22:06 of:

Row 500 meters

21 burpees

Run 400 meters

Rest 3 minutes

16:22 rx

didnt see the 3 min rest

22:18 total

Splits: 5:30, 5:22, 5:26

Compare to: 20:05 (no Rx rest periods)

Rx

Treadmill at 0.5°

20:48

5:00 first round, next 2 were a little quicker

Just gonna take a stand here....burpees are the worst........and thrusters

M/30s/225lbs

21:24

splits: 5:11/ 5:02/ 5:11

3rds: 23:07 total

5:52/5:39/5:36

500m Row

21 Burpees

400m Run->24cal Echo Bike

GWU: 2rds SPWU: Row

:45 JJ’s Legs+Legs&Shoulders

:30 High Knees 2x10 Full Strokes

20 Groiners 10cal Row

5/5 Leg Swings Burpees

:45 SQT Hold 10 Scap/10 Push-up

10 Vertical Jump

10 Burpee

Bike

2x10 cal

COOL DOWN:

Seated Hamstring

Deep Lunge

Modified:

--

3 rounds for time of:

50 DB SDLHP 2x 9,5 KG DB

21 burpees

400 m run

No rest between rounds

220408: 22'43

220110: 22:49

--

Peace.

Rx

5:33, 5:25, 5:28

Rx’d

5:30, 5:49, 5:54

Total: 23:13

M/38y/68”/172#

No breaks, 16:14

Compare to, 17:43

5:26

5:47

5:43

21:08 RX

——————

#1: 4:53

rest: 7:53

#2: 12:50 (4:57)

Rest: 15:50

#3 21:08 (5:18)

Rx

6:09

6:04

6:09

Rx 5:41, ? , 5:38. Did ski erg. And echo last time. 18ish time

Injured wrist. Subbed jump squats for burpees, but rowed and ran as Rx.

22:03

One hang-up: rower is 3 rooms and 25m away from the exit door. I scored the 25m to the run but it's a slow, tricky jog around furniture/toys.

Sub

50 SDHP 45lbs for row

Burpees and run Rx

rest 3 minutes between rounds

5:05

5:08

5:15

Compare to 1-10-22

same scale. No rest between rounds

5:10

5:59

5:47

16:56 total

Beginner Option:

3 rounds for time of:5:55-5:45-5:30

Row 350 meters

12 burpees

Run 200 meters

Rest 3 minutes

Substituted rowing for SDHP 50 reps 2x 9.5 kg dumbbells.

00:27:58

23:23 🤙🏽

22:25 Rx

Champions Club Scaling Notes

RANT

Nothing to rant about

WORKOUT THEMES

Depends if you want to look at each round individually or the entire thing. I'd say medium duration and light weight, because that's what it's designed to feel like. Stamina plays the biggest factor, but allowing for rest time means intensity can stay higher.

ASSUMED

I can do all three movements at a fast speed.

MAIN DECISION

Keep the distances/reps and lose intensity, or cut some reps out to keep intensity?

TECHNIQUE SCALE

As is, lose the timer

CONSISTENCY SCALE

As is, but rest longer than 3 minutes if needed to keep the times similar

INTENSITY SCALE

Decrease reps/distance so speed does not sacrifice.

MY STUFF

3 rounds of 21 burpees, 400m run. Did at 0:00, 5:00, and 10:00. Times were 2:39, 2:24, 2:07

GENERAL FEAR LEVEL: 8

M 51/195/6’

Subbed 60 sdhps with a #50 kettlebell for the row. 22:10.

Thank you Sarah! Remember the Eccentric part really hit home!

Great article, thank you!!

Very helpful! Thanks Sarah!

This is a great article Sarah, very nicely laid out.

Thank you 🤜🏻🤛🏻

Thank you Sarah! Great tips on how to improve our coaching eye!