남(m)/47(Korean age 47 Western age 46)/171cm/96kg/220129/
달리기 10km/
5km만 달림/
오늘기록 68분21초
최고기록 10km(39/77kg/140622) 58분54초/
토요일 저녁와드


CFWUx1
45:51

42:24 Row

55:38 Rx'd. Ran at high school track. 

8km run 43.37

biked ~13 miles, but not for time

run 53:19

45’ run about 5k, didn’t really keep track.

Run: 62:25 including stopping for traffic and walking a half mile or so for asthma. Felt pretty good beforehand and not terrible at the midway point but shortly after starting and shortly before finishing I felt terrible. 

193/40/69”

Run. 63:51

48:46 run

46:54 10K. 
OUCH!!

Run 10k

56:56

row: 41:25

Row 10 km
44:04

scaled to 3.75 miles with CF Berwick on Super Bowl Sunday.  37:03.

Row 44:24.9
M/44/220/6'2"

Run 50:42

21k ski biathlon; first ever for me.  Pretty cool event.  New sports, regularly play and learn, you must.  

Scaled.

5000m on rower 20mins and 1s

Then 20 mins on assault bike as many cals as poss. 238 cals 

52:02 run

54:46 on damper 6

Run 10k
Male 36, 5’7”, 75kg
= 42:38

35/195/5’9/M

Row 42:31

10k run: 45’ exactly. 3:40 PR!

A lap around my block is 1,030m including a slight incline for 400m and a similar 400m decline. Since the tenth lap is a partial, I only had to do half the incline on that lap while still enjoying the benefits of the full decline, so that probably helped my time for a few seconds.

M/49/5'10"/240

Rx: 43:44

44:36

1:02:11

10k run  3.5 incline on treadmill

53:17 row

Row 42:28, had to break 30s at 4k, 6k and 8k

rowing
7,164 meters in 35 minutes 

Jackie 6400 meters in 35 minutes 

RAN 6.8 miles in 49:36! 
Old, dirt track in the smoky mountains! Pretty happy with that considering my legs 🦵🏽 were trashed 🚮 from PRs yesterday! 

46:25
Just over 10k
Pretty cold 
1k through a snowy park, the rest was road.

3k row in 14:00 (not a concept 2 rower, it seemed about 20 sec/500m slower since I can usually cruise at 2:00/500m)
Knee started hurting at 2.8k so I stopped

M/45/6'2"/185#

600 cal AB
48:55

M/19/157/5'8"
10k row 48:48

4.0 mile run + 2.2 mile (3540 meter) row
55:17

Britons of a certain age remember the thalidomide tragedy, from which the US was spared by the FDA's deliberate speed. 

10k Row
45:01.9

301 calories, 35 min on assault bike

1:08:45 Rx 

Derek Eason
CrossFit Train 97333
Corvallis, Oregon 


Rx
10,000m Row   42:09.8

39:07.0 Rx row

Row 10k
=40:25 

@ 5 resistance on a TechnoGym rower

10k run - 47:02

Due to contraints physical and metaphysical, changed this to 5 rounds of 1000 meter run and 1000 meter row.
52:25
m/51/5'11"/200#

Went for option 2: 6km in 35 mins.

48:32 Run. 

A tad slower than last time (28 out and windy makes a difference).

28:57 - 5k
3500 row
1500 run

42:39 row

42:39

I'm pretty sure my 5 year old can't run 10k or even 5k with me (I've never run more than 5k anyway) and I have to work later so to get something in I subbed:

5 Rds 
10 min bike
100 Single Unders
20 bent over DB rows (20#)
58:54

5k
30:01

Ran 10km on a dirt trail in 53:34 (5:21/km)

Not my best effort by a long shot.

If only my local store stocked blue water, I could do this at home.  (This is first, humor, but secondly, a comment about the mind finding excuses for not starting.  Of course, you don't need blue water, so start making the most of what you got.)

3.5 miles, in 30:56
can't believe that until about 10 years ago this was my daily workout. Nearly every day. Now I was a much better runner 10 years ago/with better endurance, but that was it. So much happier and fitter being constantly varied!

57/5’8”/160ish

Run 10k 52:55 

Ran 6.2 miles in 49:36. However,   I must admit i run all the time. You do not see me posting my weightlifting....lol

51 year-old male

Its crazy to me how the push for more drugs and faster keeps going up. I get it that drugs can help people, but from my perspective people are being kept in the dark for the most part on the process or the side effects or the fact that these are not as thoroughly tested as they once were... to me its scary to think about my parents or my friends going to a doctor (someone you have to put trust in) and then maybe getting a medication that potentially does more harm than good..... at the same time, it seems almost no emphasis in our society is put on changing your lifestyle, which yes takes effort to do, but why can't the simple solution of lifestyle or diet, if it fixes the problem be the answer, its cheaper, its got less negative side effects... if its just about money and big business, then this is a highly unethical industry, if its really about making people better and creating a healthier society then more effort being put into what puts us in these chronic disease states in the first place, and how to keep them from happening, not just what pill can mitigate the symptoms

How many blocks would you say this is?

thanks 

Row - 40:37

Trying this again maybe Friday when I can go outside. Something about the treadmill I can't go longer than like 15-20 minutes. 

Ran 2.25 @ 8mph. 

Rowing is a moderate strength for me, running is a CLEAR weakness. I chose run.

53:40 Rx

That’s an improvement from last time but still 1min 23sec off my lifetime PR. I’m going to try to start adding more runs and rows throughout the week.

Scaled 10 RFT
2 Min row
1 Min run

ROW:40'41''.
https://youtu.be/XE712iPc1Us

People die waiting for drugs to be approved through the FDA’s massively bureaucratic processes, and of course people have always died when *approved* drugs turn out to be toxic or have deadly side effects, despite the Byzantine approvals. The faster approvals process will reduce development costs and speed innovation. Is it an unalloyed good that involves no trade-offs? Of course not. Nothing is. Increased risk is the price of progress in any human endeavor. We should celebrate shorter approvals.

Champions Club scaling Notes

RANT
Oh, I misread this at first. I did our usual 5k run sub. What a convenient mistake. I have never run a 10k in my life, and I've only run/rowed a 5k once each. So my notes might not he the best here. But I do think it's safe to say stamina would be the theme here more than endurance. The thing about stamina, though, is consistency has to be maintained - otherwise we're just sludging through for no reason (unless it's a legit race/competition). So cadence for either one will be the point of emphasis. If you start to dip below the 180ish mark on the run, stop for a bit and carry on if/when you recover. No idea what that would be for a row.

PURPOSE
Test how well our short duration stuff translates into long duration efforts

NEW TO CROSSFIT SCALE
Scroll back a few and pick a different one. Max effort/single modality days would not be my recommendation for someone's first CrossFit workout. Of do our 5k run sub - AMRAP in 20 minutes of: 200m run, 30 lunges, 15-sec. L-sit

TRAINING SCALE
See the rant. Pick either a faster-than-you-can-normally-maintain pace and stay with it for as long as you can, then rest for a bit, then come at it again.

PRACTICE SCALE
Do 8 400m runs separately, but start each one with :30 of specific running drills then try and carry that into the run. Same for row.

GROUP SCALE
AMRAP in 40 minutes of: 800m run, 40 squats, 20 box jumps (step down)

INJURY SCALE
If it's a lower body injury that prevents running or biking then I'd save this one for later. I'd try to pick 3 movements you can do at a good pace that can last for 25 minutes.

WARMUP
Jump rope - always
Squat - hip prep
Hollow rock - midline prep
Kipping - global extension/flexion +hanging

GENERAL FEAR LEVEL: 8 I would guess.

INTENDED STIMULUS

The real question is: what kind of soreness would you rather not have? Butt, or legs? Nah, not really. Let's not approach this workout with fear. We are crossfitters. We like to lift heavy, we like to do gymnastics fast and we love to grind. We thrive in variability. We are happy when shit is hard and makes us better. This workout is a tad unusual for us, but also not really. It is just long. Let's kill it! 

Don't overthink the choice here, pick one between running or rowing and go for it. Make sure you warm up your movement well. Efficient technique is essential in a long workout like this one. In a 500-m sprint, you can destroy the rower pulling with your back, and not much happens. In a 10-km poor movement adds up. Athletes that are not used to run these long distances and that tend to get really sore when running can consider a mix of running and walking. Athletes that are not sure about their pacing or that are not used to working out for this extended time can go for time instead of distance. Attack this with the same intention and grit you would attack your favorite benchmark. GRIND!

▶ OPTION 1
Run or Row 45:00

▶ OPTION 2
Run or Row 35:00

Warm up for 200129:

GENERAL WARM-UP A

Rowing

EMOM 5
5 arms-only strokes
5 legs-only strokes
Full strokes for the remainder of the minute

Dynamic stretches:
20 Cossack squats
20 leg swings, forward/backward
20 leg swings, side-to-side
10 squat therapy reps
10 inchworms + a push-up 

GENERAL WARM-UP B

Running

Line drills, each for 25 feet:
High Knee Karaoke, Over the Hurdles, Knee to Chest, Figure-4 Stretch, Walking Samson, Lunge & Twist, Toy Soldiers, High Knees, Butt Kickers, Straight Leg Hops, Side Shuffles, Side Shuffle with Jumping Jacks, Toes Out Walk, Toes In Walk, Heel Walk, Toe Walk, Outside Foot Walk, Inside Foot Walk

3 sets of 100-m jogging (increase pace each set)

Globo scale :As rxed.  If using a treadmill use a slight incline.  If with a bike erg double the distance, or Assault or echo bike 600 calories. (Schwinn Aerodyne 750 calories).