3:42 1000m row. 

CFWUx1
4:05 4:01 3:59

4:02.4
4:05.2
4:05.4

16:30 Rx'd

3:49.6; 3:49.6; 3:49.7 (intervals set on concept2)

subbed 20 burpee pull-ups for row

11:41

For time:

50 sumo deadlift high pulls (20-kg barbell)
Rest 2 min
50 sumo deadlift high pulls
Rest 2 min
50 sumo deadlift high pulls

TIME: 12'32"

16:04. Sub 50DU, 20 each 20kg sdlhp, 9kg wall ball, 20kg KB swing, 50DU (3:29, 3:47, 4:48) Heart was pounding liked mad at end of 2nd R so slowed last one down. Knee still out for running and no rower.

16:09

14:22.4 if my math is correct. 
3:54.1
3:47.2
3:41.2
Legs and low back destroyed from yesterday and 19.5 the day before. Arms felt the pull-ups from 19.5 on rowing rounds 2 and 3. Went into this trying to “make friends with oxidative metabolism” and it felt good. Was able to push that last round and not feel like I was dying until it was almost over. 

3:24
3:28
3:23

14:15 with rest 

15:01 rx

14:25 Rx’d.
Splits
3:28
3:28
3:29

3:47, 3:50, 3:49

bike outside for 1 hour

F/49/185#, 5'10"

3:44.1
3:48.6
3:49.5

11:22.2 + 4:00 rest = 15:22.2

 16:00! 

Rx 17:53

R1 - 3:21
R2 - 3:29
R3 - 3:30

10:20 rowing
14:20 total

That was harder than I thought!!! 

0.5 incline: 17:00 minutes

3:58
3:58
3:57

Rxd
3:53
3:51
3:53
Completed on 3/26/19
M / 39 / 6' / 193

M/44/6'2"/185#

Rx'd 
3:39/3:44/3:44

16.33 

15:20 Rx
3:40
3:50
3:50

17:30

16:29 (4:15, 4:13, 4:01) Rx

18:37

15:44

Wifey:
1000 m row, rest 2 minutes 
Damper on 7 row 1: 5:00
Damper on 5 row 2: 4:54
Damper on 5 row 3: 4:46

Round 1, 3:35(PR)
Round 2, 3:45
Round 3, 3:55

15:24 Rx

Completed 2019-03-26
3:40, 3:59, 3:56

19:00!

All rows done in under 5 mins

Pushed to new heights! Averaged 42s/m for middle round 

57 / 168

15:45 (3:54, 3:55, 3:56)

3:36 
3:28 
3:33 rx

3:42, 3:50, 3:51

3:30,2min,3:39,2min,3:39. 14:48 total. On a water rower.

15:49 (3:48, 4:00, 4:01)

Completed rx 

15:25

A day late but 14:57 with rests. 
3:29, 3:43, 3:44.  

3.23
3.29
3.29

14.21 total time

05:01 , 04:54 , 05:01

15:12, rx.  
3:38, 3:44, 3:50. Pretty happy with that. 

5’8” / 163 lb / 20 / M

Rx’d 
3:34
4:03 (roughly, accidentally immediately reset the rower before properly checkin whoops)
3:57

Total: 15:44

3:40
3:43
3:42

R1 3:59
R2 3:53
R3 3:40 PR 

29/m/5’11”/180

As shown, but rowed for 4 minutes each set since the distance measure on my rower does not work well.

15:35
3:55/3:51/3:49
Damper @ 5 (not sure if this matters or not)
46m/6’/228

4:36 / 4:35 / 4:17 - Total time on rower with rest was 17:18

17:52 on concept 2 row machine. 
Second week of CrossFit. This stuff is awesome. 

Rx
16:38
Splits
-10:31
-4:23
35/M/210

3:35.4
2:00
3:39.6
2:00
3:47.7

Total:        15:02.7 minuets Rx

1531
Rx

D
1950
Rx

M/31/5’9/175

3x 800m Run, 2min rest
3:37/3:43/3:47

Rx 16:00

Rough one considering the hand annihilation from 19.5 

3:23.2
3:22.6
3:23.8

Rested app 4 minutes, went partner style.  

Rx - 15:33

3:37, 3:34, 3:27

3:57.1
3:54.8
3:52.1

15:18

Distance gauge on the row machine at the gym is broken. Did 3 sets of 4 minutes, with 2 minute rests in between.

Had to sub 800m running 

4:33/4:23/4:21

Made my 9 & 7 year old do it with me. 😉 

17:09 Row total time
4:08-4:12-4:09 damper5

1000 m rows
Rest 2 minutes between rows

3:56
4:04
4:06

14:56 rx (3:38, 3:39, 3:39)

15:32 RX

3:39.1
3:51.1
4:01.9

I sure miss bingo's Sunday musings.  I hope things are ok with him.

rx
4:27
4:35
4:32
Ugh....too much watching b-ball on tv and all the things that go with it.

For time:

Row 1,000 meters
Rest 2 minutes
Row 1,000 meters
Rest 2 minutes
Row 1,000 meters

16:45

On concept 2 rower with PM5

Split 1 
4:03.7

Split 2
4:02.5

Split 3
4:01.4

4.01, 3.58.8, 402.2

3:23/3:34/3:32 this got me good! Killed me 
M,6.3“,240lbs,29

3:23/3:34/3:32 this got me good! Killed me 
M,6.3“,240lbs,29

3:23/3:34/3:32 this got me good! Killed me 
M,6.3“,240lbs,29

15:13 total

3:47
3:47
3:39

Dead

Subbed, 800m runs.
3:47 3:37 3:35

4:06
4:13
4:30

3:55.1
3:54.9
3:56.2

15:12 Rx

4:08, 

14:52 including the 2 min rest between rounds

So I started too conservatively, did 3:51, 3:47, and then 3:39.  So I did another two at 3:38 and 3:37.  I was done after that.  So 3:39/3:38/3:37; 10:54 row time; 14:54 total time.

15:29 Rx
inc rest

4:04, 4:10, 4:08. 2:00 rest between rounds. Total time: 16:22. I like how rowing helps loosen my hamstrings and IT bands. Good recovery from 19.5.

4:03/4:27/4:12

Subbed 40cal on elliptical Level 12
4:00
3:56
3:57
11:53 elliptical + 4 mins rest = 15:53 total

12:29

4:19
4:11
3:58 

45 ish male

11.53” incl. rest for 5 rounds of
- 1.000m rowing
- 30” rest
(avg. pace 1.53”)

3:39/3:51/3:54

So 15:24 total

3:21       3:34.      3:28.  —   10:23 total on rower

14:23 with rest 


M/6-3/218lbs

15min22sec including rest
3min34sec
2min rest
3min54sec
2min rest
3min54sec
damper:10
men、bodyweight:75kg
age:27

16 minutes including rest! 

Warm up: Rowing drills, squat mobility, lat mobility and an easy emomx10min to get your heart rate up.

Stimulus:
For me I will row +8-10/500m on my 1k pace. See if i can recover those 2 mins and hit that number twice more. For example if my PR 1k pace is 1:34/500m my pace will be 1:42-1:44/500m. Damper at 4 or 5. 

Globo scale:  As Rxed.  If no rower is availale, run 3x800m runs, rest 2 minutes between each ( track, outside, or treadmill with slight incline).  Assault bike sub 50 cals.

Today is a lesson about pacing. Imagine you had 3 deadlifts and your objective was to maximize the total load lifted, the sum of the three weights. The strategy there would not be to go and lift your PR weight on set 1, and then try to match that on sets 2 and 3. That would not work. Doing three singles at 90-95% would probably be a really good effort, and the way to go. Same applies here, both at the micro (set) and the macro (workout) level. We want three really intense sets, even though they should be slower than your max. Take into account too, that the amount of rest in between sets is going to be about half of your working time. This will complicate things because you will have some recovery, but it will be minimal. If you are looking for a pace to shoot for, something around 2-5 seconds under your fastest most recent 2K row time is an idea. However you don't need a set pace, just try to stay consistent and ride that difficult line of 90% of perceived effort rowing. No matter what, go with a learning mindset into this workout. Learn about your pacing, learn about yourself. Athletes new to the rower, just forget about strategy and target speeds, use this opportunity to refine your rowing mechanics and learn about your pace, your stroke per minute rate, and your capacity. Find your flow and row!
.
For athletes with a recent 2K of 10:00+, or athletes just learning how to row. Focus on mechanics and do the following.

For quality and distance:
Row 4 minutes
Rest 2 minutes
Row 4 minutes
Rest 2 minutes
Row 4 minutes

Class Considerations: This workout provides an opportunity for me to teach and correct rowing technique in the warm-up, which I can neglect at times. If equipment limitations are an issue for a group class, I will simply start by having athletes alternate back and forth between 1,000 meter row efforts. This will give more rest between sets, which I don’t view as being entirely negative, as my athletes will be able to put forth a harder effort on each interval. If I need to have up to a 1:4 rower to athlete ratio, I will partner up each person in the class, and then have half of the teams start on the rowers and the other teams start by performing a stretching routine and/or easy GHD work. Teams will rotate when the groups on the rowers have finished. 

Rowing: I will have nearly everyone complete the prescribed row distance. I will scale the distance, as needed, on an individual basis for a new or de-conditioned athlete and potentially for athletes that cannot complete the row in under 5:00. From a  coaching standpoint, I think there are 2 strategies to utilize for your athletes. The first option being to attempt a near max effort on the first round and then try to hang on as best as possible on the remaining efforts. The second option is to have athletes attempt to maintain a sub-maximal, but consistent, effort for all sets. Both options have benefits but I will go with option 1 today. This is mostly because most of the row efforts, that we have done recently, have been somewhat sustainable efforts. Having athletes attempt hard efforts today may provide more variance. 

Champions Club Scaling Notes

STIMULUS:
So any time I see row and there's not a polar vortex going on, I immediately think "run." So I'm going at this one like it's a run workout, but the principles still apply. The first thing to look at is that there's a built-in rest (boo!) but it's also going to be shorter than the time it takes to run 1,000m. So on the plus side, you at least have a reasonable excuse to see your times increase on each effort. Since we're not professional rowers or runners, I would not try and pace to stay with even splits; just hit the first one as hard as you can and see how much 2 minutes of recovery will help you. If you overall time suffers, then so be it.

GROUP:
The biggest challenge here will be from the members talking about how they didn't sign up for a track team and we should have more stuff than just running for a workout. If you want to appease them a bit, then see if you can hold this workout off-site (we use a nearby hill sometimes). It at least adds a bit of variety to it. The technique point of emphasis will be to avoid overstriding; if you can see your feet while you're running, that means you're overstriding. Fall a little more from the hips. If you're staying at the gym, one thing you could do is have everyone turn around once the fastest person gets to the 500m turnaround spot. That way the race back will be closer for everyone.

WARMUP:
Any kind of Pose drills

KEY MATCHUP: doing what your members want vs. doing what your members need

GENERAL FEAR LEVEL: 8. Prescribed rest, but not enough to solicit a 9. Intensity decrease will be unavoidable. A4 minute rest would bring this up to a 9.5 or 10.

GENERAL EMASCULATING LEVEL: 7. Even seasoned runners/rowers will get a mean dose on this one.