Started with some shoulder press work, then today's workout:
1:58
2:00.3
1:59.9
2:01.1
2:03.3
That was terrible.  Hammies felt numb about midway thru each round

61/5'8"/155

130712:  1:55.4-1:52.2-1:51.6-1:50.8

남(m)/46/171cm/94kg/230511/
4 rounds for time of:
Row 500 meters(로잉 1회당 8m)
Rest 3 minutes
Post times to comments./
2분43초-2분47초-1분57초-1분57초/
목요일 저녁 첫번째와드

CFWUx3
1:52 1:58 1:58 1:58

15:51 RX

M/38/5’9”/195#

Bike 24 cal.
1:47
1:33
1:31
1:32

2:01.1
1:58
1:57.5
1:53.7

Rx'd

Total time: 16:50.3

1:54.2
1:53.3
1:55.6
1:54.6
Damper at 7 

2:11. 2:17. 2:19. 2:17 (18:04)
First degree m/c @max L4

1:21, 1:21, 1:17, 1:15
No rower. Used 50 SDHP (45# bar) for each row. 

1:45.4,1:46.8,1:49.6,1:53.2

4 rounds of 25 burpees
1:11
1:12
1:26
1:46

15:54 rxd. Same total time as last time. 
1:40.2 damper 8
1:42.1 damper 8
1:45 damper 8
1:42.4 damper 4.5

181/41/69”

16:42

1.46, 1.51, 1.53, 1.52

JonNYC 51/180/5'11"/xfit since 6/08

1:43
1:36
1:42
1:47

1:50, 1:53, 1:50, 1:44 wow good row in a long while

2:09,2:07,2:00,1:48

1:42.8, 1:47.7, 1:47.8, 1:50.8, model C / damper 6
compared to
1:36, 1:52, 1:59, 1:57 sub SDHP's

M/34/6'/175#

1:39/1:41/1:49/1:49

M / 5.8 / 167lb / rx
1r = 2:14
2r = 1:58
3r = 1:57
4r = 2:00

subbed 500m run for row: 1:40, 1:40, 1:43, 1:41

1:29.6
1:31.9
1:34.9
1:37.8
m/40/6’2”/205

WU:
1K run, FS: 7x50kg, 5x70kg, 3x90kg

WOD:
4 x 50 SDHP 20 kg DB & 1 min rest: 1:13, 1:12, 1:10, 1:08

strech

1:40.7/1:42.1/1:44.2/1:45.7

1:42
1:40
1:38
1:34

negative splits. This got tough

M/27/6’1”/195

round 1
1:38.8 - 35 s/m

round 2
1:43.9 - 29 s/m

round 3
1:54.0 - 32 s/m

round 4
1:42.0 - 30 s/m

M/5’8”/47/180
1:50
1:50
1:58
1:52

M/50 yrs/187 cms/88 kgs

1:38.9
1:38.9
1:38.0
1:36.2

1:34.8/1:37.0/1:37.4/1:38.8

beat my previous cumulative score in August 2019 by 2.3 seconds.

As Rx’d. C2 rower 500m rows 1:47, 1:55, 1:56, 1:59. 111 degrees outside. 

Compare to 131207 1:47, 1:51, 1:53, 1:56. 

1:51
1:33
2:10
1:56
32.5 lb kettlebell sumo deadlift

Rx 2:06, 2:05, 2:07, 2:10

39/M/78KG
1:50; 1:46; 1:45; 1:43.  Eased into it.  Preceded by 5x5 Back Squat.

Row times: 1:38, 1:38, 1:40, 1:44

RDS of 1:39, 1:40, 1:44, and 1:50. Nice little leg burn/ ache after.

16'02''
temps au 500m: 1'42-1'40''-1'45''-1'46''

M/39/111kg
4 rounds 
60 SDHP 20kg
1'40
1'26
1'23
1'21

2:09
2:04
2:05
2:05
I put the rower on taper 5, and tried to focus on keeping good form while going full-speed

🇰🇷 M/46/93kg
☆1:41.5 28
☆1:43.9 27
☆1:45.3 25
☆1:42.2 33

(2,000 meters 6:52.9,  500m ☞ 1:43.2 , 28s/m)

CFHIM - MAKING PEOPLE BETTER

1:48
1:54
2:00
2:00

Total as Rx: 7:42 

15:55 (1:44 avg.)

4 rounds of 500 Meter row with 3 minutes rest between rounds
1:52 
1:58
2:00
2:00

1 - 2:15
2 - 2:24
3 - 2:14
4 - 2:15

4 Rounds for Time:
100 Double Unders
3 min Rest
-----------------------------
R1- 1:31
R2- 2:03
R3- 2:21
R4- 2:08

1:50
1:48
1:49
1:47

15:51 Rx

SDHP #45 bar 23:05 total with 3 min rest

M/24/5'8"/160lb
CrossFit AFK

16:04 - Rx
(intervals - 1:39-4:39 - 6:27-9:27 - 11:16-14:16 - 16:04 or splits 1:39 - 1:46 - 1:46 - 1:46)
This would be a total of 6:51 for a total of 2k.
My best actual 2k is 7:25
My best 500m is 1:36

M/34/6’/220

alternated with babygirl (rest during her rounds):

M: 1:37, 1:41, 1:51, 1:47
C:  2:30, 2:24, 2:17, 2:10

1:40.3
1:42.1
1:43.9
1:48.8

4 rounds for time of:
Row 500 meters
Rest 3 minutes
1:33 / 1:39 / 1:42 / 1:44

1:38.4
1:55.4
1:55.3
1:53.8
Went for it on first round...

Jackie:
2:08.7
2:09
2:10.6
2:09.9

Hôtel gym wod ! Sub 500m for 50 strokes since rowing machine was not computing distance. 1’35 1’42 1’39 1’38

Lent my tower to a friend early in the COVID lockdowns and haven’t gotten it back yet. Ran instead. 4x400m on the 5 minutes. 1:28, 1:32, 1:33, 1:31. 

1:35.7 - 1:39.2 - 1:43.3 - 1:45.5 Rx
Went out hard and slowed down on all 4 rounds - hitting a wall on each one...each one worse than the previous one.
m/52/5'11"/200#

Subbed 40 burpees / rd
2:19
2:15
2:52
3:08

Subbed 50 SDHP (45#)
1:16/1:23/1:18/1:21 

As rx’d.  1:39.1 / 1:40.3 / 1:43.7 / 1:41.6 (PR). 

Wow, blast from the past.  Did this one back in 2010 (times then were 1:37/1:41/1:45/1:49).  Today, I was shooting to do all these at ~1:41.  I jumped out to about a 1:35 pace and when it got pretty uncomfortable I eased off a bit.  On round 3, I stopped rowing early, intending to coast across the line – but was a little too cute here and my time reflects it.  Last round was the only one the was a true max effort.  During the WOD, it was more mentally challenging than physically, but it wrecked my legs for awhile afterwards.

47m/5'10"/185

1:47.3
1:44.1
1:45.7
1:43.5

M/42/6’3”/215

1:41.2
1:41.8
1:38.9
1:38.3

M/45/6'2"/185#

Rx'd 
1:39.7
1:39.9
1:41.1
1:41.7

RX: 1’49”, 1’49”, 1’53”, 1’56”

I rowed 1,000 meters in 4:04 during yesterday’s rest day, so today I subbed:

4 rounds: 800 meter run, 1 minute rest between rounds. 4:10, 4:21, 4:00, 4:25.

1:50, 1:53, 1:57, 1:52

Subbed 20 calories on my elliptical trainer (Level 12 for ~0.15 mile / 240m) = 500m rowing
1:38
1:45
1:41
1:43

I over-did it on Rd.2 and almost passed out. (It doesn't help that I fast every Wednesday.) I was on a record pace through around 16cal but had to slam the brakes over the final 25m. Rds.3-4 were intentionally just a bit gentler.

4 rounds for time of:
Row 500 meters
Rest 3 minutes
2:01.7
1:51.9
1:52.7
152.
3:00  rest between sets RX 

Subbed 50 SDHP 45# barbell
1:27
1:20
1:19
1:21

M/48/85
1'43"
1'52"
1'53"
1'51"

Run 410 meters (Stop sign to Stop sign)

1:22
1:15
1:17
1:18

Subs: 
50 2x20# dumbbell SDHP for 500m row

1:27, 1:25, 1:21, 1:23

RX
2:06.3
2:04.8
2:02.5
2:02.9
m/50/175
2 sec. to the 2 min mark, but oh so far away:)
Anyone else oil up that rower before every round:)  No?  just me?

RX:✅1'39'',✅1'40'',✅1'53'',✅1'45''.
https://youtu.be/MenyZkd7qxk

1:48.0, 1:44.1, 1:44.4, 1:48.0
🤙🏼

Champions Club Scaling Notes

RANT
I have coached track for 10 years and I have not seen a better way to improve conditioning/endurance than to insert a rest/work factor in the workout. In general, 1:1 would be good for long duration stuff at a lower intensity, 1:4 would be for middle duration, middle intensity, and full recovery (1:10) would be for low duration, highest intensity. You can really cheat - so to speak - the lack of volume by doing this, thus giving the kids less wear and tear on their bodies.

WHAT ABOUT THE MOVEMENT
Row - monostructural, locomotion for river people, falling, deadlift shape, push-up shape

WHAT ABOUT THE FORMAT
Not quite sure how this translates for rowing, but I would assume a 500m row is quite a bit less than 3 minutes. And definitely longer than 30 seconds. So that means this interval thing falls in that middle ground: enough recovery to allow you to go fast, not enough to hit top times each round.

TECHNIQUE SCALE
AMRAP in 20 minutes of:
200-meter run
20 deadlifts

or:

as listed, just go all-out on your first one, then see if you can still maintain your cadence and form for the next 3 rounds when you're dead tired

CONSISTENCY SCALE
6 rounds
Row for 3 minutes
Rest for 3 minutes

INTENSITY SCALE
As is, rest as needed between.

MY STUFF
I subbed 400m runs, and planned to BS this one but actually ended up going pretty hard. 1:18, 1:05, 1:02. Misread it and thought it was 3 rounds instead of 4.

GENERAL FEAR LEVEL: 8