CFWUx2

14:32

Big loop around neighborhood.

Btw loved the warm up drills 💜❤

Ty & please continue to do the same when's we have an irregular WOD programmed

#Weakness exposed

🎯🎯🎯💥💥💥

Subconsciously I was NOT looking forward to Running WOD

Omg 😲 this are the ones I need the most 😍 😭 [in a machochistic way]

Completed approx 1840

Doing best I can with city measurements

15:06

M/39/5’9”/195#

subbed a leisurely 5k row. 22:24.6

14:34

Hinshaw Warm-up

14:23 Rx'd

14:48

15:00

sub 20 minutes spin bike, alternated seated and standing every minute

M/38/175cm/72kg

12'34

14:24 at a nice rubberized track.

14:00 in the cold and rain

M/25/5'8"/155lb

CrossFit AFK

12:27 - Rx

For time:

Run 3,000 meters

14:40

12:14.88

RX, 16:53

400m splits:

2:12/2:22/2:18/2:20/2:17/:218/2:05

last 200m:

0:56

13:00

3750m Row: 14:59

M/31/6'/190

15:05

Goal

13.29

Actual

15.16

20’13” elliptical

13'08

Ran 1.5 miles in 15 minutes

13:53

16:18 did that run in the city

17:11

1st km performed in 6:00'

2nd km performed in 5:45'

3rd km performed in 5:26'

Run on treadmill

11:50, indoor track (200m)

15:37 as RX’d

First outdoor run since injuring my foot this summer. Cold out but a nice run with my dogs

22:43.14

3000 meters

14:38

15:25

morning, fasted, no brats or jalapeno sausage, so no excuse, just too slow to break 15 minutes.

12:18

6:36/mile pace. Definitely happy with that.

13:46

13:32

M/37/175lb/5’7”

13:30 = 7:14 pace per mile

casual 5k pace is 9:00 per mile

18:00

13:17 as RXd. Cold outside run!

M46 / 5’9”/ 165lbs

3000m. Treadmill 1.5% inclined

13:02

Row 3,000m for time.

11:14.7

Snow on the ground and increasing, coupled with my distaste for running longer than 800m at once on a treadmill, enticed me to choose rowing instead. I'm considering participating in a couple of Erg competitions this winter as well should the opportunity present itself, so that made me want to row all the more. Long way to go for a competitive time, but they would be fun regardless.

35/M/6’4”/264

18:20

16:58(c)...and fat.

14:06

15:59 scaled

Did a 25 min guided run with Nike run club... it was not 3 k 😄

For time:

Run 3,000 meters

SCORE: 13'27''

A running WOD, what's not to like? 👌

Did two sessions: 5km easy in the morning, 7 km in the evening. WOD done in the middle of the 7 km.

Felt good to run hard, despite heavy legs and general fatigue from a hectic week. Nice one 👍

15:37 Rx

Run 3km

Time: 14:41 min

M/46/6'2"/185#

Modified to 180 cal assault bike

12:42

M/26/5’9”/170

Just finished this workout RX’d at 11:43!

Assault runner

15 minutes

2230 meters

17:26. First one back after being sick for a few days. Felt good to move the legs and breathe.

15:40

Very happy with that time considering my quads are busted from a week of skiing.

M/55/6’0”/185

3000 m run for time:

Rx: 12:51

Still rehabbing knees. Subbed 3750m row

18:29

Used 4:5 conversion and played with different sprints and recoveries. First time hitting 40 s/m for any meaningful time period, Wah hoo!! 🥳

M/53/5’9”/168, new to CF

For time: (20:45)

Run 3,000 meters

NOTES:

Still have some heel and calf pain from  last run so took  it relatively easy.  Cadence approx. 185

Run - 19:47 RX

Rest - 5 minutes

3k Row - 12:39

I was completely displeased with my effort on the run.

Hi folks, awesome warmup, How many reps per drill?

Ran for 15 mins

15:36

15:51

m/52/5'11"/200#

This exact set of “warm up” drills has been used by every elementary-, middle-, and high-school track/cross-country coach since at least the early 1970’s. No one knows why, and there’s no evidence it’s any better or worse than any other type of “warm up.” And BTW, it’s “carioca,” not “karaoke” (unless you sing while doing it, I suppose).

Gold in this warm up! And so many legends in the video!!

14:07

14:07

Subbed Row 3,000 meters. Time – 11:42.1.

Not quite the ‘recovery row’ I was envisioning, but not all out either.  Decided to just try to stay under 2:00 pace.  Was at 1:57 for most of this.  Played around with different rowing techniques every 500m.  Took the 2000-2500 piece deliberately slower, at 2:00, and then tried to push the last 500 (1:51).

47m/5'10"/190

12:12 (4:04/km)

2020 5k average: 4:04.4/km

2020 last 5k: 4:08.2/km

I'll take it.

3k run

Treadmill @ 1% incline

12:04

21:09 RX

I’m not a runner by any definition, but there will be improvement. It’s 30 degrees here.

14:04 RX (Male/33/6'1"/165)

km 1 - 5'02"

km 2 - 4'36"

km 3 - 4"26"

First run since quarantine started back in March (just working out on the living room).

After these 3km walked for a minute and ran another km around 4'30".

14:41

Row 14:09

M/39/5'10"/200

Ran for 15 minutes since I don't have a marked course. It was what I needed!

2046 meters in 15 min on Air Assault Runner.

12:59

2 miles 15:40

First run in a while so not terrible but definitely room to improve

Rx: 13:23

15:40

*traffic and bits of Uphill running!

If you're not smiling by the "toes out walk," you surely will be by the "toes in walk."

5000m

26:46

15:37 Rx

Ran all 3K on assault runner. Not sure how that translates to the road but it sure feels harder than running outside

M/28/6’1”/202

22:48

10:51 Rx - Thanks for making me run!

Didn't do this a Rx, I did it as part of my 744 km challenge for january, Did 2 slow km to warm up, then 3 as fast as I could but conserving energy for the rest of the run and then the rest of the run at a manageable pace.

Did 15:37 for those fast 3.

Also somehow every single time you post a running workout there's heavy rain were I live. Don't know if that affected performance doe as I'm used to it.

So good to have an example of a structured warm-up, done by Chris H. I want to see the rest !

Rx 11:43 been running a lot due to lockdown in UK

Champions Club Scaling Notes

RANT

Nothing to rant about

WHAT ABOUT THE MOVEMENT

Run - monosctuctural movement that involves falling, unilateral loading, squat/lunge shapes, and a rigid midline.

MAIN DECISION

Do I want to test or do I want to practice building the house

TECHNIQUE SCALE

6 rounds

Run 500 meters

Rest 30 breaths between

CONSISTENCY SCALE

5 rounds of:

30 squats

:30 hollow hold

Run 400 meters

INTENSITY SCALE

Record the fastest accumulated 3,000 meters you can in a 30-minute window. Run and rest as needed.

MY STUFF

12:04, 3x to the corner and back. Longest I've ran at once since the one 5k I did in 2010.

GENERAL FEAR LEVEL: 6

Rx, 15:28... could've pushed it more, but next time how about just not eating two brats and jalapeno salsa beforehand?