CFWUx2
21:18

19:28 RX

M/39/5’9”/195#

Thanks for your 

I Ran 3300 meters
18:59

You can visit sneakersland.co more to know more about me

Aimed to see how far I could get in 25 minutes - managed 4,180m. I wish I’d kept going to 5,000 but I ran out of time as I had to get to work and I woke up later than planned. I’m happy as I am returning to exercise after a prolapsed disc with sciatic nerve impingement. Feeling so much better, been regularly working out since January and feeling happy with my commitment to continuing. I can feel definite progress, even surprising. I did handstand holds against the wall this morning. It took a few deep breaths and two failed attempts to get up there but once I knew I could do it I kept going back up. Building up to handstand press-ups and walks. 

subbed 50 burpee pull-ups

8:08

21:51 rx’d
38/64”/158lbs

21:22.01 

Rx'd

Run 3650m
17:46

20:55

20:21.

First time rowing this distance. Completed at AC hotel gym.

19:42.1 pr by about 8 seconds. Tough. Held 1;59 or better most of the time. Sped up the last 750-m. No warmup today. 


42/69”/177lbs. 

20:58.5.  compare to 21:33.8.
Not a PR, but happy considering my current fitness level.

20:51.6

19:58

42 / 6’0 / 195

20:35 
5000mts 

As rx’d
19:45

26 y/o
160lbs
21:50 Rx

19:40 Rx

M/35/6'/175#

20:33

Rate controlled 5K - held 21 s/m throughout.
21:26 
This is a :19 PR for me! 

21:56.8
rx 

pr= 21:56.4

Completed on 4/8

5k Row
19:36.5
339cal
Drag@6

21:57
Previous PR was 22:27 on 5/17/19
1 year ago 4/08/20 got 22:50

18:43

20:48 rx

Wow, has it been a year since I last rowed a 5K?

18:56.3

compare to:
200406: 18:43.7
190712: 18:37.7 (PR)

5K row is tough for me mentally because I just don’t have the attention span for it. Worse yet, my music was too low—I couldn’t hear it over the rower, so I couldn’t distract myself.

EDIT: Just noticed my wife had the damper set for 3 for her workout. That had to have reduced my meters/stroke rate.

22:01

20:05

19:57.5
31s off PR

19:40 rx

190103 - 19:08 (PR)
180223 - 19:44

no rower so subbed 5k run 25:22

Well off my PR of 22:17

Pretty tired and still have a lot of work to do tonight so I just checked the box today. Scaled to a 3k row at a 4 min pace. Hope to test this one for real soon. 

18:56.4 Rx'd

12 seconds slower than PR. Training at the end of the day may have had something to do with it. Damper 5, and kept stroke rate 22-25 s/m. Just felt gassed in the last 1500m, oh well. Congrats to all who PR'd today!

19m40(ish)s

Started slower than usual, as I am want to burn out early on a rower.

Also went into this with a "do something" mentality... sure felt better than expected, thanks

Rx 31:11 5k row 

5000m 30 min RX'd. (Crossfit beginner here!)

5k run, easy pace
24:44

19:32

Old and Short 

Row 5k Rx
Think my rower is reading wrong, both because it doesn't match the app it ties too and because of everyone else's times.

24:05

M/30s/225lb

Row 5000 m

Rx: 19:08.2

*not gonna lie: i probably wouldn’t have maintained this pace if i hadn’t seen charlie p’s time before i started

M/52/5-8/175
Rx 21:55

F/24/5’5/140
CrossFit AFK

subbed 1k row 
4:15

M/25/5'8"/155lb
CrossFit AFK

19:31 - Rx

20’55 RX first attempt, then PR

No rower anymore & my legs are too sore to try to run 5k today so subbed
30 mins on the bike

20:55

19:13

Modified:

500 DB SDLHP 
2x7,5Kg DBs
SCORE: 27'58'' 😅
SETS: 75 / 50 / 40 / 35 / 30 / 30 / 40 / 50 / 30 / 20 / 40 / 30 / 20 / 10
--
Can't believe I did 500 reps of something, and that I'm actually remembering the whole thing as not entirely awful (this gap between the experiencing self and the remembering self is what allows us to do marathons, ultramarathons, and big CrossFit workouts) 
5 km run in the morning 

18:38 as presribed.
37/male/6’1”/200lbs

RX @ 10
21:22

20:58.6 c2 rower

22:37

Compare to: 24:34

19:29 Rx
PR by 8 seconds!
Wonderfully horrible and horribly wonderful
m/52/5'11"/200#	

Rx, never done a 5k all out. damper on 7. 19:03.8, PR

(1:53 pace the first half, 1:56 pace the last)

19:54.1

19:20.7 @setting 6

19:43.5 RX C2 Rower

Elliptical:
37:19

M/47/226#
21:25.4 rx

Rx 20:04.3

19:25

Rx'd 5000m - 20:47 in a rest day with an average pace of 2:04.
I think I can do better but my height fight against me!!

Rx’d: 20:43:5

Row 5,000 meters 23:10

19:16 

PR by 6 seconds! 

36/195/5’9/M 

5’10 195
19:42

Subbed 200cal elliptical trainer (1cal = 25m)
22:17

Awful time. PR is <18. But yesterday I both fasted (36h) and ran a trail (8km); then surely didn't drink enough. I will hide behind those excuses.

Did not have 5k today. Rowed for maybe 6-7 minutes, then stopped & did tabata row. 

Got 92+ meters on all 8 rounds, pretty happy with that.

18:47
37/m/6'-4"/215
Helps being tall for some exercises!

3000m, 14:55 could have pushed a bit harder

Good morning from Spain. I,m 31 years old and I,m a beginner in Crossfit but every day I do the training you propose, plus exercises that I add.
This has been my time.

22:21 - 5000m

210408:19'29''.https://youtu.be/d2QJAgo7mD4
200516:19'40''.
200129:40'41''.10,000 meters
191009:19'57''.

5000 MT Row
23’

Pregnancy Scaling

Row or Bike Erg
3000m

Low Pace
FOCUS: ability to speak during the whole workout

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Benchmark mid-distance or long distance effort (depending on how you look at it), monostructural movement, skill (using gravity), deadlift/ring row positions

MAIN DECISION
Is a single-modality day going to give me what I want?

TECHNIQUE SCALE
Complete as many rounds as possible in 20 minutes of:
Row 300m
[insert other movement you want to practice]

CONSISTENCY SCALE
As is

INTENSITY SCALE
Pick your desired 5k row time and break it into smaller chunks. Rest as little as possible while still being able to keep the pace.

INJURY SCALE
Upper-body - sub a run for row
Lower-body - do the hero workout JT to get your benchmark dose in for the day

MY STUFF
I did 20 minutes of experimenting with a bunch of stuff. Got a good dose.

GENERAL FEAR LEVEL: 7