21:31.7 Rx'd (not a PR, first day back after 3 weeks off)

CFWUx1
Didn't write time down 22:30?

Another delicious and super easy dish to make. Thanks so much!

20:06.8 (PR)

20:29

19:42

Completed 2019-10-15
19:54.4.

19:34.7 PR!

190517 - 19:43.3
190501 - 20:24

SPLITS: 
5k-4k remaining: 1:56.7 / 500m avg.
4-3k: 1:57.4
3k-2k: 1:59.1
2k-1k: 1:58.6
1k-0: 1:55.5

^Started out around 1:56 pace, felt good, so just tried to keep that pace the entire time. Let myself relax a few strokes as I neared 3k, 2k, and 1k left as “recovery” before the next 1k. Basically didn’t intentionally increase pace until about 400m left. Felt tough and good.

Done 191012 after the 191008 WOD 24:52
Considering the crap schedule, healing injuries and working/meeting lunches, not too shabby.
Last time -24:18

Again, love how these "Crossfit at Home" videos communicate using nonverbal demonstration.  Notice in the first, lowest height, the actor steps back with the wrong foot (twice), implying that she is favoring the dominant leg, and is working on motor patterns and bilateral imbalances.  But on subsequent heights, she uses the correct leg.

19:22
It’s :28 off my 18:54 Rx, but felt really good today at that pace. 

First time row ever, couldn't start the distance meter for some reason, only the stroke counter worked. Did 500 strokes in 16:49. 
Done on 9 October.
43/1.78m/75kg

21:21

19:35.8 Rx 

20:24

20:.47 ! im not sure but i think this is a pr for me

20:21. 

2000m row
7:36
140 hr at end
Mostly 23-24 s/m
Working back from injured reserve. 5k by December.

24:08
Scaled/subbed to :  Swim 1,000 meters
M / 40yo / 176cm / 70kg

23:12 skierg 

22:35 better pace then my 31:34 7000m row on Sunday 

Globo Scale:  I know it is late in the day, but I also had trouble posting last night.   Subs are 5k run or 300 cal assault bike.  If you use a treadmill use a slight incline.  If you use an off brand rower, or row outside using an real row boat, note it in comments. 

Champions Club Scaling Notes:

RANT:
Had a tough time commenting last night here. A few attempts got eaten up it seems. Anyway, I think this is a great example of what I was talking about in a post a few days ago about prioritizing coordination over stamina and endurance. And with this workout you get to make a choice:

Running is the single most coordinated thing we'll do in the weight room and it's also the only movement that has a direct translation to sports and life. Deadlifts, squats, and cleans all have indirect translations to real life, as they happen in different varieties.

Rowing is the single most miserable piece of conditioning equipment I have ever come across. The indirect translation of endurance and stamina gained here have a lot of benefit in real life. The direct translation has benefit if you are on the water.

We place a really high priority on running technique here - not because I like it (I don't), but because of its emphasis on coordination. We have one rower that is stored away and never used because the monitor got roof water leaked on it. We will run in everything except the most icy ice.

If your goal is the organic side of the 10 general skills, row away. But I think you could gain a lot in the neurological areas by running instead. Not to say there's no coordination in rowing - there's still falling and such, but running has a better translation.

17:49

20:06 rx

20:43
Compare to was 20:51

26:07.1

Only have rowed up to 1,000 m once. Proud of myself for finishing.

17:55 on a water rower 

21:14

D 26:45

34/M/5’9/195

19:22

20:00.6

So I just got a Fuel F300 rower and I feel like the distance is way off based on some of the times posted using a concept 2. I set it for 3.1 miles and called it quits when I hit 100cal at 23:58 because I had only gone 1.3 miles. I'm in decent shape and kept the stroke rate between 25-30 the whole time, if I would have done the full 3.1 miles according to my rower it would have taken around an hour. Any suggestions on calculating what I should do on my rower vs. what's programmed? (I'm not buying a concept 2, my whole garage gym didn't cost $1,000 and I've got just about everything, and the workout I got on this rower was great)

19:28.3 1st 5k #tallpeopledoingfitness 👍

23:59 well... Need to improve a lot

22:30 babyyy

I posted earlier but it didn’t seem to work. If this appears 2x, well, whatever.

Subbed 200cal on elliptical trainer: 18:37

This was over 1min faster than 190710 (19:40) but I think my PR is under 18.

M 21'

20 min sharp today

19:08

190710 - 19:46
190514 - 19:01 (PR)
190411 - 19:06
190331 - 19:05

19:35, first time ever rowing over 1k
I have the damper setting @ 10 which gave me a drag factor of 150, from what I've read this isn't optimal, but I have always rowed at 10 so figured I wouldn't change it

17:56 PR

19:28 - Rx
Compared to 190501 - 19:26 BP
Happy with that, I was not feeling a 5k row today.

Had to sub:
30 mins on bike-moderate speed 

50 bent over rows -20# DBs 
50 Single arm bent over rows -30# DB

23:47, can't believe you did it in 19.. Awesome! 

19:08 (11 second PR)

23:02 PR I believe 

19:25.5

19:14.8 is my lifetime PR, so I’m going to say, “close enough... for now”.

23:14

again a repeat workout. there are no new thinking left in the tank or what? that's why I get bored coming to this site. 

What are the macros in this 

🤤