남(m)/46/171cm/94kg/230422/
4 x 4-minute rounds, for max calories/reps of:
Bike for 20 seconds, rest 10 seconds
Burpee for 20 seconds, rest 10 seconds
Row for 20 seconds, rest 40 seconds
Row for 20 seconds, rest 10 seconds
Burpee for 20 seconds, rest 10 seconds
Bike for 20 seconds, rest 40 seconds
Post cals/reps completed each round to comments./
115회/
토요일 저녁 두번째와드

CFWUx2
Bike: to Chris's driveway and back
Burpees: 5
Row: 5-6 Cal
Timing was tough using road bike

subbed bench step-ups for bike and pull-ups for row

158 reps

M/c runs @16kph (approx. 100m each), 6 burpees, rows keeping clock under 2:00/500m (653m total). Great WOD!! My first run was 14kph which is as fast as I've gone before. Never used m/c for sprints. Upped it to 16kph thereafter. Could have gone faster.

Burpees 7-7-8-7-7-8-7-7 = 58
Rowing 5-6-6-7-6-7-6-6 = 43
max effort standing on a Spin bike, no monitor

45-46-44-46

39.5,37,39.5,36.5

Single unders instead of bike. Would’ve done jumping lunges or air squats but did a difficult hike 2 days ago and that was sandwiched between 2 days of jetskiing and wanted an active recovery day before taking on Fran tomorrow. 

R1: 49-8-5-9-8-55
R2: 50-8-8-9-8-54
R3: 56-8-6-9-8-54
R4: 46-8-7-10-8-44 (tripped on jumprope)

181/41/69”

189 - 84 bike, 65 row, 40 burp

M/47/5'7'/180

I don't have a bike so I subbed with double-unders.
100, 63, 77, 79 = 319 total reps

🇰🇷 M/46/93kg
1R 37 (11 cal + 14 reps + 12 cal)
2R 38 (12 cal + 14 reps + 12 cal)
3R 42 (13 cal + 16 reps + 13 cal)
4R 43 (13 cal + 17 reps + 13 cal)

🇰🇷 Kyungtaeksdottir
1R 18 (3 cal + 11 reps + 4 cal)
2R 17 (5 cal + 9 reps + 4 cal)
3R 19 (6 cal + 9 reps + 4 cal)
4R 17 (5 cal + 8 reps + 4 cal)

As rx’d, 211 total.  Rounds were: 9-8-9-10-8-9 (53) / 10-8-8-11-8-9 (54) / 9-8-8-9-8-9 (51) / 9-8-9-9-8-10 (53).

Went at this hard, but controlled.  Focused on biking/rowing hard and getting 8 burpees each interval.  The new “portable” pull-up bar arrived and I
built that mofo today.  Can now do bar muscle-ups outside – just have to carry the bar into the yard.  I say “portable” in quotes b/c the dang thing
is 150 pounds and I have to carry it overhead to get it out there.  Who cares!

47m/5'10"/185

Jumping lunge, burpees, 55# KB SDHP: 75, 78, 80, 85

123 reps/ calories Rx with Assault Bike

Rounds were: 44, 50, 48, 55
Total: 197

Bike ranged: 7-13
Burpees: 6-8
Row: 8-11
M/27/6’1”/200

Total cal 148 & avg HR 129 (per watch)
Subbed to: 2 rnds

Bike 30on/ 30off
Burpee 30 on /30 off
Row 30 on / 60 off (air rower)
Row 30 on/ 30 off
Burpee 30/ 30
Bike 30/60 

Bike 1. 1. 2. 2. 

Burpees 6. 7. 7. 7. 

Row 7. 5. 5. 6. 

Row 5. 7. 7. 7. 

Burpees 7. 7. 7. 8. 

Bike  2. 2. 2. 2. 

160

41/40/38/41

M/41/5’9”/195lbs

Did a 4km steady run instead - nasal breathing - no timer

M/24/5'8"/160lb

50 (16-7-6-7-6-8) - 38 (8-6-5-7-6-6) - 38 (7-6-5-7-6-7) - 42 (10-6-6-7-6-7) 
Total 168, echo bike

Peloton bike  20 on 10 off   Cals 7,7,4,5  23
30 sec rest
C2 row 20 on 10 off   Cals 5,5,6,5     21
30 sec rest
Burpees 20 on 10 off   Reps 7,6,6,6   25
30 sec rest
Peloton bike  20 on 10 off   Cals 7,6,4,4  21
30 sec rest
C2 row 20 on 10 off   Cals 4,6,6,5  21
30 sec rest
Burpees 20 on 10 off   Reps 7,6,6,6   25

M/39/111kg
Sub bike for Double under
Sub row for SDHP with barbell 20kg
Double under 211
Burpees 40
SDHP 103

47
37
37
37

The Gymflex time app did not allow for this time set up...but still went after it with a slight tweek...
Air Bike   20 on 20 off   Cals    7.8,7,7       29
Burpees  20 on 20 off   Reps  7,7,8,7        29
C2 Row    20 on 20 off   Cals   4,6,6,5        21
Air Bike    20 on 20 off  Cals   6,6,8,7         27
Burpees   20 on 20 off  Reps  7,8,7,8        30
C2 Row    20 on  20 off  Cals   6,6,6,7        25

Don’t have this equipment so I Went on a trail run this morning. About 30 minutes. 

Bike-Burpee-Row
53-52-52-54

Rx on echo bike/concept 2 rower
16cal/17rep/27cal/26cal/16rep/24cal =

Total 126

Lost track of reps and cals but it was good to be back. Rx 

BIKE = Elliptical: 56 CAL total
BURPEES = 32 total
ROWER = Dumbell rows with 50 lbs/hand: 96 reps

DU’s subbed for bike. 

1-68
2-83
3-82
4-69

35/195/5’9/M

Round 1: 18
Round 2: 19
Round 3: 21
Round 4: 22

No bike so did the rows twice:

Rows: 150 cal
Burpees: 58

M/5’10”/198/48yo

42/41/40/42 - RX. Nice format & 40 sec break gives you time to write down reps!  Could’ve pushed a little harder on first couple rounds. 

M/34/6’/220

assault hike, burpees and c2

6/7/4/6/6/6
8/5/6/6/5/5
6/4/4/6/2/5
5/4/5/6/4/5

53 (11-8-8 / 9-8-9)
51 (11-8-8 / 8-7-9)
47 (9-7-8 / 8-7-8)
47 (9-7-7 / 7-7-10)
76 cal airdyne bike (counts cals faster than assault bike), 59 burpees, 63 cal row
198 total
Nice WOD!
m/52/5'11"/200#

Rxd
37
34
33
33

Question concerning setup cues.  David had the athlete raise his chest mid-way through the video, and the athlete also raised his head/neck.  It's been my understanding that you need to maintain a neutral gaze, and that raising the head/neck often correlates to exaggerated lumbar extension.  Is there a better way to cue an athlete to maintain an appropriate chest position to ensure a neutral spine in the setup?

M/50/6'2"/195#

Did it after the WOD Jackie, but I had a good rest.

40, 41, 39, 39= 159

M/45/6'2"/185#

Rx'd 
R1 - 47
R2 - 42
R3 - 40
R4 - 41
170 reps total

Subbed Jumping lunges for bike (each lunge counted as 1 rep): Total 4 rnds 208
Burpees: Total 4 rnds 57
Row: Total 4 rnds 38 cals

Tot:150 RX

hotel gym:
recombinant bike
SDHPs with 2x30lbs dumbbells

46-46-46–48 reps = 186 total

Most segments 5 or 6 cals, 5 or 6 burpees, 12 or 13 SDHPs

Bike 60
Burpee 25
row61
total 147

Bike- no monitor
Burpees- 56
SDHP (45#)- 64

Subbed:
mountain climbers for bike
SDHP 45# bar for row 
103
108
101
103
total 415

Subbed:
Jumping lunges for 20 seconds, rest 10 seconds 20-20-17-18
Burpee for 20 seconds, rest 10 seconds 6-6-6-6
Sumo deadlift high pull with a 32kg kettlebell for 20 seconds, rest 40 seconds 12-12-12-11
SDHP for 20 seconds, rest 10 seconds 12-12-12-12
Burpee for 20 seconds, rest 10 seconds 6-7-6-6
Jumping lunges for 20 seconds, rest 40 seconds 18-17-18-20

43/1.78m/75kg

Nice workout , didn't count reps

Scaled 
Row to sdhp
Bike to mountain climbers

Total：186 reps.
Row：61.
Bike：62.
burpee：63.
https://youtu.be/RI6Z77U9D-Q

56/44/39/45
184

Warm up
5 min c2 bike on 95 rpm damper 1 
then
worlds best stretch
couch stretch
up dog - down dog

Workout was great but I could’ve been warm up more on the rower. Did assault air bike instead of regular bike. 
1- 47
2- 44
3- 46
4- 48
total- 185 

WOD ANALYSIS

Coaching notes:

Template: This high intensity interval WOD follows “AMRAP” template, so scoring is based on as many calories/ reps as possible during 16 min (4 x 4).

Modality: This exercise is a couplet modality that combines of 2 movements from metabolic conditioning modality with a movement from gymnastic modality.

Focus: This WOD is focused on the power. In fact, this exercise is focused on improve the power by increasing the worked reps in 20 sec sections.

Purpose: The main purpose is to challenge the cardiorespiratory. Moreover, this method is improving the lactate tolerance and as a result reduces the drop power. This is the main factor for successful in crossfit, which causes athletes finished WODs with at least drop power.

Note: The method of 20 seconds of work followed by 10 seconds of rest challenge the lactic acid energy pathway for each 20 sec and overall it can to improving the lactate tolerance. 10 seconds of recovery allows performing the movements with all-out effort in 20 seconds.

Note: Trainers should encourage athletes to do it with their all-out effort and improving their record.

Running a class: Trainers have ≈ 46 min for set other parts. So he/ she can set the other parts according to purpose of the training and level of physical fitness of athletes.

Physiology (GPP): Cardiorespiratory and stamina play the major role in this exercise. 

Physiology (energy pathway): The aerobic system is the dominant energy pathway in this exercise program.

Anatomy:
Bike: Quadriceps, Glutes, Hamstrings, Gastrocnemius, Soleus.
Burpee: Serratus anterior, Pectoralis major, Anterior & middle deltoid, Triceps, Gluteus maximmaus, Quadriceps, Gastrocnemius.
Row: Trapezius (middle fibers), Latissimus dorsi, Biceps, Gluteus maximmaus, Quadriceps, Soleus.
_________________________

Running a 60 min class:
Whiteboard: ≈ 3 min
General warm-up: ≈ 5 min
Specific warm-up for bike: ≈ 3 min
Specific warm-up for burpee: ≈ 4 min
Specific warm-up for row: ≈ 4 min
WOD: = 16 min
Cool-down: ≈ 10 min

Additional time: It remains ≈ 15 minutes that can be divided in specific warm-up or cool-down. 

You can see my other analysis in my instagram page.
Train hard and challenge your body. Enjoy it ;) 
GOOD LUCK

CNN...hahahahahahaha...hey, stupid, it's not the food system, it's the individual. If it's the food system and health care system...it's Obama Care and the school lunch program she devised. OK trolls, line up the "what about the poor, sick, etc." comments. "they can't choose, they're in food deserts like Chicago and Detroit and all major Democratic run cities", it's not there fault, it's never their fault. Oh, if only there was a group of really smart woke white people to save the day and tell everyone what to do and then MAKE them do it.  Wouldn't that be great? Yes, comrade, maybe someday, maybe someday. IT'S ALL INDIVIDUAL CHOICE. And yes, I get children will suffer because they have really lazy, worthless parents. BUT they do go out on their own. Ask David Goggins as a start point. Teach individual responsibility, STOP shielding people from bad choices and this will self-correct. Painfully, especially at first, but it will correct itself if we STOP letting people suffer the consequences of their choices. 

Champions Club Scaling Notes

RANT
Sometimes burpees get lumped into a throwaway conditioning movement category, and sometimes that can serve a good purpose. I definitely think there is a lot of value in nerding out on the positions and skill transfer of the thing. You can work on changing orientation,  global flexion/extension, upper body and lower body pushing mechanics, jumping/landing, and falling. And it's a freaking brutal conditioning movement, so it challenges those principles with the most difficult movement factor of all. Since it's only prescribed for 20 seconds at a time today, if your form is not good you either need to 1) accept it as a throwaway conditioning piece or 2) increase the time spent on it.

WHAT ABOUT THE MOVEMENTS
Bike - locomotion, added points of support, local flexion at the hip, Coach Casey's favorite tool for our warm-up runs
Burpee - see RANT
Row - locomotion, falling, skill, deadlift shape, push-up shape

WHAT ABOUT THE FORMAT
More rest time than work is usually something to be very afraid of. Since it's such a short time of work, it won't be a 9 or 10, but we are still looking for a high intensity on this thing.

TECHNIQUE SCALE
1 minute on, 1 minute off for all 3 exercises, go through each one for 6 rounds

CONSISTENCY SCALE
3 rounds of:
2:00 bike
2:00 burpee
2:00 run/row

INTENSITY SCALE
As is.

MY STUFF
Subbed short sprints in the gym for row, subbed mountain climbers for bike. 2 rounds, didn't count anything.

GENERAL FEAR LEVEL: 7