Scaling:
Most athletes can complete this as prescribed. Deconditioned athletes may need to jog or walk but still should be able to complete the distance.
Short duration and light weight. A monostructural movement at a much faster pace than comfortable held at a duration that seems much longer than it actually is. Also 4-hour Ab and butt clenching starts at 12 noon.
MAIN DECISION
Test or train? Also, which chair has been giving us the best luck the past weeks?
TECHNIQUE SCALE
4 rounds for time of:
Run 400 meters
:15 handstand
:30 L-sit
:1:00 plank
CONSISTENCY SCALE
4 rounds of:
40 squats
Run 400 meters
Rest 1 minute between rounds
INTENSITY SCALE
Split this thing up into either 4 400s, 8 200s, or 16 100s. Run at a pace faster than your normal mile and don't take a full recovery
MY STUFF
Did a different one. I'll hit this tomorrow.
GENERAL FEAR LEVEL: 8
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Steven Thunander
October 30th, 2021 at 1:10 am
Commented on: 211030
Globo scale: as rxed. If using a treadmill use a slight incline. Subs are 2000m row or 100 calories assault/echo bike, or 100 burpees if you are on a boat or somewhere without running space and no equipment.
Busy gym: run on a track, outside, or grab a treadmill and do it.
Comments on 211030
41 Comments
YHS track
7:44
7:19 on Octane Fitness Free Runner
compare to
7:03 same equipment
January 4th, 2022; morning
wu: bike, slihps
skill: running drills, running
wod: run 1,2 km*
5:11
post: jog, bike
* Now I know that 1 mile equals 1,6 km. Shame on me.
7:25 in my neighborhood -not much warmup(400m jog)-felt like I was running in a dream as a result...no bueno.
181/42/176cm
8 mins running on the Assault Air Runner
M/28/6’1”/200lbs
6:34
6:10
My lungs are on fire, just saying.
M/31/145#/5'7"
M/26/5'8"/155lb
CrossFit AFK
5:54 - Rx (Track)
Male 23y 175cm 84kg
1.6 km in = 6:38 New Personal record!
(28°c, wind 13kmh)
Last time 7min
Rx : 8’54 (air runner)
https://youtu.be/9l0gsKRzv2E
Thanks for the simple & clear tips, when, what, where to look at.
8:04
Track run 44° F
this sucked so bad
F/25/5’5/140
CrossFit AFK
7 RX
6:40
7:38
Nice! Thank you. I like this part with tips for trainers.
Completed on 10/29
6:34
200419: 6:40
8:06
Rx’d
Do I get bonus points for running in cold rain?
No?
Didn’t think so.
Carry on.
8:18, on a track
Splits: 2:00
2nd: 4:15
3rd: 6:18
4th: 8:18
2 laps around my block = 1820 meters
that's what I "ran"
and that's all I've got to say about that.
5 min emom before jog.
3 bs @ 185
m/51/170
7:01. completed after 211029 WOD.
Pretty happy with the time, next time will be sub 7!
RX’d: 6:09
--
4.4 km warm-up, 2 km cool down.
5 km recovery run in the early morning.
Rx: 6:10
7:30
I used to be a runner, but lifting has made me stronger, and according to the one that matters, cuter.
m/53/5'11"/192#
😁
I think I'm on a similar journey (minus the cuter part) but I think running will always be a part of my days.
And that's what counts!
7:33
Continued from there with the rest of my 5.5km loop run, moderate jog, around 21.5min.
6:54
Compare to 200419. 6:51
4/19/20: 6:50
Today: 6:40
Rx’d 6:46
200419: 7:14
sub w/ 4500m aab
7:35
5:58
Wow. Great time!
🙏
58 yo m 5’5” 150 lbs
sub 2 miles Schwinn Airdyne
6:00
Run 1 mile 9:54
6:17 - treadmill @ 1%
52:48 rx new pr
Champions Club Scaling Notes
RANT
Me all week
(w/f safe)
WORKOUT THEMES
Short duration and light weight. A monostructural movement at a much faster pace than comfortable held at a duration that seems much longer than it actually is. Also 4-hour Ab and butt clenching starts at 12 noon.
MAIN DECISION
Test or train? Also, which chair has been giving us the best luck the past weeks?
TECHNIQUE SCALE
4 rounds for time of:
Run 400 meters
:15 handstand
:30 L-sit
:1:00 plank
CONSISTENCY SCALE
4 rounds of:
40 squats
Run 400 meters
Rest 1 minute between rounds
INTENSITY SCALE
Split this thing up into either 4 400s, 8 200s, or 16 100s. Run at a pace faster than your normal mile and don't take a full recovery
MY STUFF
Did a different one. I'll hit this tomorrow.
GENERAL FEAR LEVEL: 8
Globo scale: as rxed. If using a treadmill use a slight incline. Subs are 2000m row or 100 calories assault/echo bike, or 100 burpees if you are on a boat or somewhere without running space and no equipment.
Busy gym: run on a track, outside, or grab a treadmill and do it.
Bodyweight sub: as rxed. See above for subs.
6:51