CFWUx2 5*45kb

23:09

24kg kb

21.47 53# KBS 500 meter row , 1,000 meter , 1,500 row 43 years old and outside in dallas

20:00 RX

Previous: 19:40 RX

M/39/5’9”/195#

18:39 Rx

22:48, Intermediate (1.5 pood)

22:48, Intermediate

August 17th, 2021

wu: bike, pvc, scales

skill: sg kb variations

wod: 45 amer. kbs 20 kg

2 min ass. bike cal

35 amer. kbs 20 kg

4 min ass. bike cal

25 amer. kbs 20 kg

6 min ass. bike cal

15 amer. kbs 20 kg

18:16; 129 cal

post: bike, stretch

22:00

26:42 in 88 degree heat. (Hot for me!)

Last time 24:05 with the same strategy of no more than 8 reps at a time. Maybe I had too much alcohol this week, too many rest days (4 in a row!), or maybe too much ice cream yesterday...but I did not feel great after the first run today. Ran a total of 800m in the warmup, but running was still very hard today! (Cardio) Swings got easier, and finished with 15 unbroken like last time.

180/42/176

M/39/180

sub's- 50#DB, run on standard treadmill at 2.0 incline

15'59"

23:30

17:39

24 kg kettlebell

Rx+

kb 36 kilos (80lbs)

I don’t have kB 32 kilos

27:14

M/25/5'8"/155lb

CrossFit AFK

22:56 - Rx

I don't have kb so 75 lb sumo deadlift high pull

23:10

RX male 23y 175cm

15:57 db 18kg

old- 17:15 db 18kg

19:30

24 KG

RX M (UAE)

32:47

59/M/RX

25:35

holy humidity

20:47 😁

26:23

45 dumbbell swings, 52.5#

400-m run

35 dumbbell swings, 52.5#

800-m run

25 dumbell swings, 52.5#

1,200-m run

15 dumbbell swings, 52.5#

17:02 (w/24kg)

201121 - 21:52 rx

Completed 7/10 in the a.m. intermediate scaling.

17:38.

201121 - 18:40 using a 45lb plate. Got a KB since!

Intermediate Option:

For time:

45 kettlebell swings

400-m run

35 kettlebell swings

800-m run

25 kettlebell swings

1,200-m run

15 kettlebell swings

♂ 24 kg

18:29

22:39 Rx’d

RX：19'48''.

（sub：1200m-2400m-3600m bike）

https://youtu.be/RMOHrYmzek8

replaced kettlebell swing to burpees.

24:20

Running was not really an option today, so I subbed rowing, and heaviest KB was 22.5Kg (~50#).

18:15

Compare to: 201120, 18:41 with 45# plate and Rx'd reps and runs.

32kg

15x15x15

15x10x10

15x10

15

Rx except 24KG KB

25:22

ouch..😳

18:07. 20kg. 200-400-800

M/56/6'1"/178

Intermediate scale (24 kg kb, 1/4, 1/2, and 3/4 mile runs): 18:01

M/35/107

2min @ 28kg

hill runs

Finshed 25:44 @ 16kg kettlebell

16:52 with Russian swings at 32kg

17:41 ; unbroken, runs on assault curve

Scaled to 50# KB (heaviest available)

17:40

201120: 19:53 with same scale

M/46/6'2"/180#

Rx'd rep scheme with 32kg RKBS and 30/60/90 cals on assault bike 18:42...last time with same scale 19:44

Scaled to 45lb kb

14:36

Intermediate scale (24kg kettlebell): 18:51

201120 was 19:08 same scale

m/53/5'11"/200#

Subbed 35# DB

21:38

Compare to: 20:16 (35# DB)

Scaled;

--

FOR TIME:

45 russian DB swings | 19 kg DB

400-m run

35 russian DB swings | 19 kg DB

800-m run

25 russian DB swings | 19 kg DB

1,200-m run

15 russian DB swings | 19 kg DB

SCORE: 18'02''

Running time: 11'39''

201120: 21'18''

--

Swings and running, what's not to like ? 👍

Did 30 more swings in the end, for good measure.

Shaved more than 3 minutes off 201120. And it wasn't the running (almost the same), but the swings, despite having used a heavier load this time.

So, definitely some progress in both technique and strength, I guess.

5 km run in the scorching midday sun.

As rx’d, 19:54 (PR).

PR by over 2 minutes, but last time I went at 90% pace.  I broke similarly here – going 15-15-15 / 20-15 / 15-10 / 15.  Tried to keep rests short.  Runs were likely the same as last time, all around 8 min/mile pace.  Tried to keep them light, but it was hot and humid out there today.  Did this with my 16 yo, who did 1 pood swings (45-30-20-10) and same runs.  He finished in 22:37, and was hating life on the runs.

48m/5'10"/180

16:26 @16kg

(Russian swings)

Too many hills!

Intermediate scale*

22:29

* Had intended to do the first round of swings with a 44# bell and then move up to the 53, but it felt light and I felt guilty and moved up to the 53 after 10 swings.

Already 91 degrees here in NorCal.

23:57

At work, subbed .3,.6,.9 mile elliptical at level 12 for runs. Used 1.5pd KB. Still recovering from flu, so cut reps to 40,30,20,10. Already over 100…

20:12.

45 kb swing, 35#

8 stair sprints, basement stair

35 kb swing

12 stair sprint

25 kb swing

16 stair sprint

11:25

Subbed 24kg KB and Echo doubled distance

14:23

11/20/2020: Sc to 50# Russian KB 19:57

Today: same scale...18:12

24 kg dumbbell

23:51

Last time 20:15 on a closed, flat track. Today on a mildly hilly street using GPS. Huge delta makes me wonder how short of 400m that track is — or how far off is my GPS?

Scaled to

53# American kbs

Else as rx

25:35

M/51/175

Sooo glad I didn't have to run a mile at the end:)

Scaled to 70#DB.

16:08

☆CFHIM 25:01

Intermediate + (chit chat n beer with neighbors - not timed)

18m03s

good

M 50/190/6’

18:36 intermediate scale.

Champions Club Scaling Notes

RANT

Nothing to rant about

WORKOUT THEMES

Running with increased stamina demands and medium-weight jumping with decreasing stamina demands.

MAIN DECISION

Do I go for best overall time or go all-out on the runs and live with the rest?

TECHNIQUE SCALE

As is

CONSISTENCY SCALE

Mush everything together in one round?

INTENSITY SCALE

Rest between kb/run rounds, do each round for time.

INJURY SCALE

Upper-body - either box jump (step down) or one-arm push press sub for kb

Lower-body - AMRAP in 20 minutes of: 20 hip extensions, 20 strict press

MY STUFF

13:45 as rx'd crap, I thought 24k was listed

GENERAL FEAR LEVEL: 7

For time: 21:10 44 lbs kettlebell

45 kettlebell swings

400-m run

35 kettlebell swings

800-m run

25 kettlebell swings

1,200-m run

15 kettlebell swings