19:50 RX

M/40/5’9”/195#

21:21
ran on a treadmill 

M/27/5'8"/175lb
CrossFit AFK

16:53 - Rx (About a minute PR. Definitely rowed harder this time.)

did it after Aerobic conditioning workout in 17 min 45 seg

Rx = 20:44

subbed 10 pull-ups for row

16:38

Rx 18:52

Rx
19:49

“Blue”
3 rounds for time of:
Row 500 meters
21 burpees
Run 400 meters

As rx’d, 17:10.

14th Anniversary, and 15th “Blue”.  One of my slower times – rows felt okay, but struggled to move quickly on burpees, and felt very out of breath on the runs.

RIP Christopher James Christensen ("Blue")
1-18-73 / 4-11-09

50m/5'10"/180

18:44

17:16
3 rounds Rx 

17:35 (treadmill)

25:15 RX

Rx - 14:35

22:21

Today: Sub run for 1200m echo 🚲...21:33
1/10/22: Rx but ~45s transition from inside rows to outside run, so about 1.5 minutes more than actual...23:13

25.32..
2.10 ish all 3 500 m row
21 x3 burgers
400 m run/walk
M 56 5'11" 200 lbs

M/37/6’/177#

17:12 Rx

Deo gratias

Rx- 16:42

20:05

3 rounds for time of:
Row 500 meters
21 burpees
Run 400 meters

Time - 23:55
NOTES: Burpees were killer, 2 min pace for 500m Rows & 400m Run

19:03, down from 20:35 last time. 

18:40 rx, did 22 twenty-yard shuttle runs to hit 400m. Workout at a regular gym, didn’t want to use a treadmill. 

17:17 Rx for me the run was the worst

Beginner option 16:09

Beginner option
16.09

Two rounds for time
350 meter row
13 burpees
200 meter run
23:10

19:18
RX
M/53/174/5’9”

M 52/195/6’
Subbed 60 sdhp with a #50 kettlebell for the row.  17:17.

Rx 19:30
Compare to 220110: Rx 20:05

No rests, just transition between stations.  Day 2 after right elbow treatment had me doing burpees at a slower than normal pace.  Rows and runs were in the mid to high 1:40s.

Awesome work today everyone!

21:35 🤭

16:55 RX that was harder than I thought. 
As always good programming!

Treadmill for runs

16:50

definitely begging for mercy

18:08

Modified:
--
3 rounds for time of:

50 DB SDLHP @ 2x 10,5 kg
21 push-ups
21 OHS with a 10 kg bar

> 23'56''
--
Peace.

Rx
15:33
Something is up with my rower, the harder you row, the less distance you get??? 900 Watts ~ 11m/stroke but 350 Watts ~ 14m/stroke 🤷‍♂️. Think I could have gotten under 15min if it was counting right.
220110
16:04

Son(15)
230330
Rx
18:14
220110
3 x 400m Row, 18 Burpees & 400m Run
19:18

3 rounds for time:

35 sumo high pulls (45 lb)
12 burpees
200 m run

23:31

3 rounds: 500 meter row/21 burpees/400 meter run on treadmill @ 1%

15:38

500m row
21 burpees
20kcals assault 
3rds
19:26

M/39/72”/170

19:34 as rx

M/30/185cm/90kg
T: 16:03

Rx’d: 17:56

220110:  19:05

M/39.75y/ 171lb/ 68”

F/35
15:15 RX

Used the assault runner and had minimum transitions. Reset monitors each rnd. Pretty consistant throughout, checked the timer after the first run and it was 5:07. 

Subbed row for 60 KBS

17.30

18:47
ø 6:15
Notes: burpees….

16:23

Compare to: 17:43

Scaled 12:20 but my soul left my body at minute 6.

17:50 (inside run)

23:36
A beautiful but windy mountain day. 

60/5’8”/157

RX'd 33:57

M/48/6'2"/185#

Rx'd 
17:14 ole pukie almost paid a visit fought him off though...compare to was the same in 17:34

19:15
issues with the treadmill cost me at least a minute
compared to 18:59

16:15

*Ski Erg 500m instead of Row.

3 Rounds 4 time
500 M Row
21 Burpees
1K Air Bike
18:17

M/48yo/5'8/#215

19:00_Rx (on air runner)

Rx 20:22
Slow running trail
2022: 21:40 (same setup)

17:57 did .75 miles on Echo (feet hurt)

220110 18:53 with vertical rower and Echo 

17:31 with Assault Air Runner

Beginner Option:
3 rounds for time of:
Row 350 meters
12 burpees
Run 200 meters
19:23

3 rounds for time of:
Row 500 meters
21 kb swings (35#)
Run 400 meters treadmill

20:15

3 rounds for time of:
Row 500 meters
21 burpees
Run 400 meters
total time 19 minutes 

18:58 RX

3RFT :
500m row
21 burpees 
1k bike erg

14'12

Rx 25:27

m/107kg/1,98m

3 rounds of:
500m rowing
21 burpees
400m run (14 lanes in the gym) 

16:02min 

18:31 with run machine not the best option

M/39/6’/88kg
CrossFit Mana

16:38 (used running machine)

Champions Club Scaling Notes

RANT
As I was doing the first round of the workout I had a good idea for a rant topic but I can't seem to remember it because something else popped up... Does anyone know how long that Baby Shark song lasts? The bar a few doors down was playing it as I was walking up to the gym, then it was still going on when I went out for my 400m on the first and second round - and at that point it was game over for the third round. And somehow it was still playing a half hour later during all of Mrs. Gloria's 200m runs. I don't want to look it up myself because I like to keep up a very though and intimidating hip hop image for my music choices it would be tough to explain if that popped up in my internet search history.

WORKOUT THEMES
Monostructural, monostruct- ... oh yeah! It was about burpees serving a gymnastics purpose and sometimes serving a monostructural purpose ... hmmm... yeah, that's about it. It sounded more groundbreaking and insightful at the time I suppose. As for other themes, basically getting a higher endurance/power output out of 12 minutes by switching modalities. This isn't even making sense any more. My mind is still on basketball practice.

					SHORT		MEDIUM		LONG

LIGHT								x

MEDIUM

HEAVY

MR. GJON DROPPING AN EMPTY BAR ON YOUR FOOT SCALE
Make sure you don't take Sir Grips-a-Lot and when I say "Let go" of the bar at the top of the SDHP, assume I also want you to grab it again in a moment's time

BABY SHARK IS PLAYING ON ONE OF THE 400M ROUTES
Take the other 400m route

MRS. GLORIA COULDN'T SLEEP BECAUSE THE BUNNY RABBITS WERE TRIPPING HER GARAGE LIGHT SENSOR SCALE
Beg for mercy after 2 rounds, lay on the ground, sing Ta Ra Ra Boomdia(sp?), and then come back and finish the third round.

MY STUFF
12:54, subbed 50 sdhp. Unfortunately it never occurred to me to do the BSIPOOOT4MR SCALE. I have spent way more time than I intended on these scaling notes.

GENERAL FEAR LEVEL: 7