25:41 RX

M/40/5’9”/195#

1600 - 13:12
1200 - 10:16
800 - 6:27
400 - 2:41

1600-1200-800-400
	 m run treadmill
		  3 - 2 - 1
          min rest
6:30; 5:10; 3:31; 1:26

@CP

26:34

M/27/5'8"/170lb
CrossFit AFK

23:13 - Rx (Last time was 23-minutes with a 14lb vest at 155lb bodyweight. This was the first okay running workout for me in a while. Running and pullups have 'suffered' the most since building more muscle. Both are catching back up while retaining a lot of my strength.)
#crossfitworks.

23min49
rx

7:50
5:53
3:39
1:48

25:13 Rx

7:00
5:11
3:25
1:36

24:34 on trail including the rests. No warmup. 
Doing the math, my splits were:
7:57 1 mile
5:20 .75 mile
3:43 1/2 mile
1:34 .25 mile
Just tried to go under 8m on the first mile and get faster on each, faster than than my 5k pace. 

180lb/43y/176cm

On a Treadmill for this one:

1600m 7min03
1200m 5min13
800m 3min23
400m 1min23

Total time: 23min02

Mâle, 39 years old, 66kg

Loved this Workout!

M/40/143#

23:20, on woodland track, enjoyed it!

1600 - 7:05
1200 - 5:10
800 - 3:16
400 - 1:32

M/36/6’/175#

25:19
(8:07/5:43/3:45/1:44)

Deo gratias

1600 /7:56
1200/ 6:07
800/ 4:12
400/ 2:13

24:28 (rest included)
1600m/7:38
1200m/5:36
800m/3:36
***400m/1:38
Extra humbling: my son's PR in the 400m is quite literally TWICE as fast as my time today (to the second).  DANG!
M/53/175/5'11"

25:56
4,000
3,000
2,000
1,000

Assault bike meters

Total time: 23:47 | The Fastest Wrestler Runner Alive
Male | 34 Years Young | 5'9"| Enjoys Long Runs on Asphalt

Run 1,600 meters | 7:50 | 8m19s/Mile Pace
Rest 3 minutes
Run 1,200 meters | 5:22 | 7m/Mile Pace
Rest 2 minutes
Run 800 meters | 3:11 | 6m31s/Mile Pace
Rest 1 minute
Run 400 meters | 1:24 | 5m50s/Mile Pace

Soundtrack | Monster (Clean) | Ye West

Male
54 years old
RX on an Assault Runner
1600m 8:01 
1200m 5:54
800m 3:54
400m 1:47
Tried to stay at a 1 minute slower pace than my 1 mile run time for the first interval and then pick up the pace for each interval after that.

23:28 Rx'd

7:16, 5:22, 3:26, 1:24

Highschool track. 

Assault runner
32:39 with pause.
Watch said 5.2k...instead of 4k on the runner

sub w/ echo-type air bike
23:13
4km 6:55
3km 5:19
2km 3:23
1km 1:36

Beginner:

1200/800/400m 23 minutes

m/38/226#

Today: sandy soil, hiked 5 miles before 8:49/6:38/4:23/2:02...27:52 w rest
6/5/21: 24:29 with a head cold
3/18/2020: 25:23
11/7/19 25:12

6:07 (6:07)
4:38 (5:06)
3:11  (3:33)
1:47  (1:36)

30:52 rx (with rest). 10:05, 7:26, 5:02, 2:19.

24:32 rx on treadmill.
Male 49 yo

28:06
did with 20# weight vest (preparing for hiking weekend)

27:51

24:50 

30:38 with rest time included
25:08 without rest time. 

Wow I though I did well until I saw the comments. Good Job all! 

Beginner as rx’d
total 1.75 miles
22:45 min

Completed 10/9 while on vacation. Used a treadmill at 0.5% incline. 

26:08. 

220605 - 24:51. outdoor run while pushing a stroller.

Today: 23:18 total w/ rests 
6:50
5:35
3:29
1:33

210605: 23:37 total w/ rests
7:10
5:21
3:23
1:43

200318: 23:48 total w/rests
6:55
5:22
3:36
1:55

Total 21:40
1600 - 6:40
1200 - 4:40
800 - 3:00
400 - 1:20

Noah 1200-800-400 (7min, 3.30min and 1.15min)
Christy 1200-800-400 (7.10min, 3.35min and 1.20min)

8 min mile
3min rest
Cry myself to my feet
5min 800m
1min rest
1:00 300m
(Skipped 1200 & cut 400m short)
My first try at cardio day. Sky is the limit

Rx
26:16 total w/ rest
Still recovering from surgery last week. Outside 400m shuttles

Son(14)
27:45

Great workout, thanks Crossfit and Coach Hinshaw
Rx 27:31 not including the rest
Got some shin splints in left shin but was able to push through fine.
Glad I watched Coach Hinshaw's video first and thought about pacing vs starting off too fast and burning out

21:38 including rest

RX

Total - 25:58.11 (with rest between rounds)
1600m - 07:25.68
1200m - 06:20.43
800m - 04:19.64
400m - 01:51.22

19.55 on a treadmill (5.39/4.14/2.45/1.17). A little sore in the groins from a longrun yesterday.

7:56
5:49
3:36
1:38

41/m/158

23:33 Rx

6:59/5:23/3:31/1:40

Rx 23:47 total (7:26, 5:25, 3:21, 1:31), then practiced OHS from 221008

Compare to 210605: Masked and on a treadmill (0.5 incline)
27:20 (including rest periods)

31:50 total time. My have been closer to 3 miles instead of 2.5

M 52/195/6'
Ran the canyon.  2 miles in 23:28.

9:50 
8:10 
4:20 
4:20
No track. Rough terrain. I guessed my distances & I think my last 400m was nearly 800m. 🤣 I haven’t been running a lot lately. Wanted to not die. I got recovered quite well on the rest & was able to get faster & more confident with each distance. Then, spent 15-20 minutes in the lake. 🥶 & took a hot 🥵 shower. Feel fresh now! 

Ran a 5k at conversational pace. 35:38

1600 7:59
1200 6:06
800 4:07
400 1:46

RX 

Run 1,600 meters | 06:42 (210605: 06:45)
Rest  3 minutes
Run 1,200 meters | 05:10 (05:04)
Rest 2 minutes
Run 800 meters  | 03:26 (03:17)
Rest 1 minute
Run 400 meters  | 01:34 (01:34)

> running time: 16:52 (16:40)

--
Peace.

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
High output followed by not-quite-full recovery. Monostructural, single modalty.

					SHORT		MEDIUM		LONG

LIGHT											x

MEDIUM

HEAVY

STAMINA SCALE
Run 1 mile
rest 4 minutes
Run 1 mile
rest 4 minutes
Run 800m

or, go as listed but do 1 minute rest between

ENDURANCE SCALE
5 rounds of:
Run 800 meters
rest 3 minutes between

SPEED SCALE
As is, rest as needed between

MY STUFF
Dd 4 hill sprints, then finished a 5th one up the middle of the hill with a random kid I met up there who needed some encouragement

GENERAL FEAR LEVEL: 8

28:20 Rx  Assault Runner

7:44,6:07,4:06,1:58 at work. Total 19:55 running. That sucked!

1600 - 7:26
1200 - 5:48
800 - 3:48
400 - 1:32

Subbed rowing
2000-1500-1000-500
26:59

Beginner Option:
For time:
Jog 1,200 meters
Rest 3 minutes
Jog 800 meters
Rest 2 minute
Jog 400 meters
27:10 Assault Air Runner 

😊
27'36 overall
1600m : 09'09 (all. 5'44/km)
1200m : 06'29 (5'25/km)
800m : 04'08 (5'12/km)
400m : 01'47 (4'25/km)

6:59, 5:06, 3:13, 1:26 =16:44 without rest

8:38, 6:12, 4:18, 1:56 =21:04  210605

Felt good today and great videos

Thanks CrossFit!

22:15

25:26 Rx

M/47/6'2"/180#

Sub'd with Ski erg
2000/1500/1000/500m
8:19/6:14/4:11/2:06

On Assault AirRunner

1600m 10:15 (~6:30/km)
1200m 7:12 (~6:00/km)
800m 4:25 (~5:30/km)
400m 1:43 (~4:17/km)