CFWUx2 
23:15

21:33.1 Rx'd

Rx
5km row using same machine for all

221012
14:14

220216
14:42

210728
17:15

Son(14)
221012
17:25

220216
21:10

2000m in 7mins secs 
5000m in 20min 1secs 
Great effort even though on my fasting day 
#charliept#CrossFit 

after three days of rest; one year into cf main page program

bike, slihps
sg db 

5 km row (RX)*
21:24

september 9th, 2021: 20:29

* 43th RX in 204 cf main page wods in one year (heavy days included). This was the worst anniversary wod I could think of. Every parameter was worst compared to September, in particular stress and prior strain. Eventhough, I couldn't improve my results in this benchmark I improved a lot in general. I definitivly became fitter. My bodyweight increased by three kilos while my body fat decreased significantly. I can do more pull ups, push ups, sit ups, squats in better form. All my lifts increased significantly while I made great progress in regard of form and stability. There is progress in all the other movements as well, including rowing. If anybody wants to do this program by their own I can highly recommend doing the cf online courses scaling, spot the flaw and the masters course in particular. Thanks to CrossFit for this program. Let's start the second year!

3 km 14:09

Rowed for 24:30 seconds no meters on my cheap rower, 122.1 cal 

Return after 1 week rest bc of stomach infection 
Male175cm24y84?kg:(

19:26.7 As rx’d. PR by about 15 seconds.  damper=7 No warmup or calories beforehand today. Started alternating between 1:59 and 1:55 pace every minute for the first 11 minutes or so. Then spent 5-6m at 1:57-2:00, and went hard the last 750m or so...1:55 and speeding up to 1:49 by the end. Alternated stroke rate between 21 and 25, usually using the faster stroke rate to row a slower pace and slow hard strokes to row fast. 

185/42/176cm

3km = 14:14

19:38
nordictrack RW200

02/25/22: 21.26
10/19/15: 20:38
10/08/14: 21.58
12/14/12: 21.38

20:40.7, compare to 20:58.5.  Getting better at holding the pace I want for the whole piece.

21:40

43 / 6’0 / 195

Tried to stay in Zone 2
23:49

Rx' 23'32'' - 1month and a half doing crossfit :D

M/26/5'8"/160lb
CrossFit AFK

19:40 - Rx (Not a PR but still fast for me. Breathing felt really good, but my legs are smoked. Hamstrings were not happy from the get-go and quads fell off about halfway in. Stayed close to 1:56/500m for the first 2k, then dropped off to 2:00-2:03/500m for the next two. Accelerated until the last 500m and pushed for a 1:45/500m pace which was as close to red-line as possible.)

23:56.3 rx
first time rowing 5k since 2nd COVID+.
damper 4.5
very slow
more than 2 min off of pr

Rowed 1000M, then ran 3200M

19:05

Done 2/18 afternoon at the Y.

19:35.7

210408 - 20:21

Really pushed. 8 damper.

5/16/20: 21:10
4/8/21: damper 7, 19:03.8
Today: damper 7, 19:36.2 (531 deadlift wod today)

19:58

Compare - 20:19

Modified:
--
500 DB SDLHP 
2x7,5Kg DBs
TODAY	25'36'' 	40 / 40 / 30 / 40 / 50 / 40 / 40 / 50 / 40 / 40 / 40 / 30 / 20 
210408	27'58'' 	75 / 50 / 40 / 35 / 30 / 30 / 40 / 50 / 30 / 20 / 40 / 30 / 20 / 10
--
Can't believe I did this again... 
6 km run late in the day. 

19:45 (PR)

19:27 5k!

30 minute bike. HR~150, RPM~80

19:46.9

For time:
300 cal assault bike

Time: 26:26

Rx 25.12

Rx 18:54.6
Better than last time but still slower than PR.  Wasn't feeling one today.  Drag 5, stroke rate 25-26 (more consistent than last time).

Compare to: 18:56.4

24:15 

Rx:
14:42
M/30s/225lbs

Son(14)
21:10

20:24.5

M/47/6'2"/185#

Mixed this up to break in the skierg at the gym 
5000m ski
22:04

5000m 19.31.2

Beginner 3000m. 13:35

19:40.9 rx

Decided to prioritize Open prep and did 20.1 (10 rounds / 15 min time cap: 8 Ground-to-Overhead 95-lb, 10 bar-facing burpees): 8 rounds + 16 reps = 160 reps Rx'd
PR by 3 burpees
Then did a 3k semi-recovery row to get in a solid dose of rowing: 12:44
m/53/5'11"/190#	

Run 5k treadmill 1%

22:41

run now or row late tonight…went with the run.
legs are still sore from Monday pistols

22:11

23:08 rx’d - 1st 5k row 

22:50

my forearms were on fire 

20:54.7 

M/48/5'7"/170#

18:00.5 Rx'd

23:18 as Rx’d. Haven’t rowed in over a year; haven’t done a 5k since 2019. 

PR 19:22 
It was a mental battle. I wanted to quit the whole way through. 
210408  19:25 

Been an athlete (recreational and competitive bicycling) for 52 years and cross fitter since 2015.  Self-proclaimed “expert” on nutrition.  Top of the trees taco salad bowl recipe looks good – fresh ingredients, little processed foods, heart healthy and tasty.  For me to use any recipe I look beyond the ingredients.  Two basic metrics that need to meet my standard for “healthy” - % fat and % sodium and potassium top the list.  Fully understand CF offers many recipes and it would be impossible to send recipes to an independent lab for nutrition analysis.  So any recipe falls into the “let the buyer beware” category.  Please don’t get me wrong, overall I would feel comfortable making this entrée.  Keep them coming.

For future recipes from CF HQ suggest the following. These would go beyond a simple listing of ingredients and train athlete to do an ingredient drill down  to get the best possible benefit from their diet.  We are what we eat and what we eat is a critical factor for effective training and completive competitions.  

Suggestions to fine-tune recipe:  

ground beef – like 85% fat content

taco seasonings - % sodium

sour cream – light, like fat 2.5 g. fat, 15 m sodium, and potassium, if it is listed

ranch dressing – look for “X percent fat & sodium” (any alternatives to dressing, like lemon?)  I haven’t used dressing in years and eat romaine salad daily.

corn chips – sodium guidelines helpful

Thank you.

Bob Yun

19:38

19:29. This SUCKS when you do it on your own staring at a wall!  Was 2:00 faster with other people in the before times

21:12
312 calories

Run 5,000 meters
25:56

compare to 4-8-21
25:22 

Rx'd 23'02"

Rx’d 19:50

Good workout. Got carried away and did 5164m in 30 minutes.

26:06
ugh.

220216  5000m row. 21:22

Run 5k: 20:52

220216:19'40''.https://youtu.be/RMIdRCQB_yQ
210408:19'29''.https://youtu.be/d2QJAgo7mD4
200516:19'40''.
200129:40'41''.10,000 meters
191009:19'57''.

Champions Club Scaling Notes

RANT
In high school/college I always skipped the 5k runs/rows when they came up, and instead did a basketball-specific workout. "Cindy on the Court" is what I called it: AMRAP in 20 minutes of: 5 made 3's, 10 made elbow jumpers, 15 and-1 lay-ups with contact. So if you don't have a rower, another way to look at this workout is just a single-modality day, meaning spend 20 minutes of doing the same thing at a high intensity. Matter of fact, I think I may have wrote about this before in another rant. Concussions are getting to me!

WORKOUT THEMES
Benchmark test for endurance/stamina in a (for CrossFit) long duration.

ASSUMED
You are experienced enough in CrossFit to use an entire workout on only one movement

MAIN DECISION
Testing day or training day?

TECHNIQUE SCALE
AMRAP in 20 minutes of:
Row some distance
[insert one other movement you suck at]

CONSISTENCY SCALE
Do 2 sets of 2.5k row, rest as long as the first effort took.

INTENSITY SCALE
Do 5 1k efforts, rest as needed between

MY STUFF
AMRAP in 20 minutes of: 6 backpedal shuttles on the turf, 10 inverted burpees, 20 kb swings

GENERAL FEAR LEVEL: 7

Beginner Option: 14:29
Row 3,000 meters