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Wednesday

221012

Workout of the Day

67

Row 5,000 meters

Post time to comments.
Compare to 220216.

Scaling:
Experienced athletes should try for a PR in this benchmark distance row. Look back at your PR to help determine an appropriate pace. Newer athletes should reduce the distance to complete the row in no more than 25 minutes.

Beginner Option:
Row 3,500 meters

Workout Tips

11
Watch

Comments on WOD 221012

65 Comments

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Shawn Hakimi
September 20th, 2023 at 3:24 pm
Commented on: 221012
20.32.9 Rx'd (PR)
(edited)
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Sebastian Wieczorek
August 8th, 2023 at 7:31 am
Commented on: 221012
5 km row
20:34
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Christopher Parker
January 25th, 2023 at 11:49 am
Commented on: 221012
18:51 RX

M/39/5’9”/195#
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Matthew Aukstikalnes
January 4th, 2023 at 7:36 pm
Commented on: 221012
21:02.1 vs 20:40.7
1 year older and wiser
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Gregory Orsi
December 17th, 2022 at 11:08 am
Commented on: 221012
19min12
rx
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Jeffrey Howard
December 12th, 2022 at 12:01 am
Commented on: 221012
M/27/5'8"/170lb
CrossFit AFK

19:39 - Rx (Descent time for me. Stamina is lacking lately. Breath felt good but my hamstrings are tired from Cindy then the double light DT)
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Gavin Young
November 20th, 2022 at 6:00 pm
Commented on: 221012
19.15.4

 not aPR but I’ll take it
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Jay Rinaldi
November 19th, 2022 at 1:56 pm
Commented on: 221012
23:55
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Jeff Chalfant
November 2nd, 2022 at 10:04 pm
Commented on: 221012
19:10.3 a new PR. Only had time for 2x200m rows to warm up. Avg 23-24s/m, damper6/7
Splits were:
3:49.4@25
3.53.3@24
3.53.3@23
3:52.1@23
3:42.2@24

Previous PR was 19:26.7, woohoo, cardio felt good until the last km or so, but the booty started to burn during the middle km. 

Full fat yogurt with maple syrup for breakfast and a teriyaki chicken/veg wrap for lunch about an 90m before this. 

180#/43/176cm
(edited)
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Thomas Aug
October 26th, 2022 at 7:19 pm
Commented on: 221012
2500 meters in 10:31 - stopped because 1) boredom; 2) shoulder was hurting
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Tim Chapman
October 23rd, 2022 at 7:24 pm
Commented on: 221012
22.21
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Sebastian Fontana
October 22nd, 2022 at 7:24 pm
Commented on: 221012
Rx 
21:01
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Brian Coon
October 20th, 2022 at 6:36 pm
Commented on: 221012
19:33 
Played mind game to keep me going:  alternate between rowing 100m at sub-1:57/500m pace and then rowing 100m at sub-2:02/500m pace.  Helped me get through this slog of a workout. 
M/53/175/5'11"
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Greg Fairbanks
October 20th, 2022 at 2:08 am
Commented on: 221012
Row 3500m 
concept2, res 10
16:37

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Christian Simpson
October 17th, 2022 at 2:35 pm
Commented on: 221012
5/16/20: 21:10
4/8/21: damper 7, 19:03.8
2/16/22: damper 7, 19:36.2
Today: damper 7, 19:38.2
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Robert Rice
October 17th, 2022 at 11:44 am
Commented on: 221012
22:42
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John Levri
October 14th, 2022 at 9:41 pm
Commented on: 221012
5k row rx
19:56. Damper on 10
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Aaron Brumit
October 14th, 2022 at 8:25 pm
Commented on: 221012
5k row
22:47.7

Don’t have prev but prev prev
210408: 21:57
(edited)
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Alexandre Beaulieu
October 14th, 2022 at 7:56 pm
Commented on: 221012
19:39
M/35/197
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Jim Rix
October 14th, 2022 at 3:39 pm
Commented on: 221012
Pressed for time. 
2000m in 8:52
2:13.2 pace. Weak.
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Artie Di
October 14th, 2022 at 2:10 pm
Commented on: 221012
M/54/163/5'8''

6 WEEKS POST OP TORN MENISCUS 

DRAG @ 9 
21:38.3
306 CALS
(edited)
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Ruiqin Huang
October 14th, 2022 at 1:29 am
Commented on: 221012
21:27
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Kate Alexander
October 13th, 2022 at 9:23 pm
Commented on: 221012
Checking this one
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Kate Alexander
October 13th, 2022 at 9:23 pm
look
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Robin Frei
October 13th, 2022 at 6:54 pm
Commented on: 221012
21:25
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Az Native
October 13th, 2022 at 5:22 pm
Commented on: 221012
20:25 rx’d. Hate long rows.
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Allan Fleck Jr.
October 13th, 2022 at 1:38 pm
Commented on: 221012
19:29.9
M/42/190
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David Smith
October 13th, 2022 at 1:31 pm
Commented on: 221012
21:13 RX.

Felt pretty gassed as I pushed it at the end, but I think I could have probably held a little quicker pace throughout for a better time. Would like to shave 15 second off next time and get sub 21.
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Luis Oliveira
October 13th, 2022 at 1:31 pm
Commented on: 221012
20:50
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Jake Cooper
October 13th, 2022 at 1:10 pm
Commented on: 221012
Morning - 1.5hr zone 2
Evening - 31:30 5000 row
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Becky Hatlee
October 13th, 2022 at 4:02 am
Commented on: 221012
285 sumo deadlift high pulls
25# kettlebell
===========
F/50yo/5’7”/116#
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Christopher Voght
October 13th, 2022 at 1:32 am
Commented on: 221012
21:20
nordic track rower
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Shaquille Aranas
October 13th, 2022 at 1:11 am
Commented on: 221012
5000m row @ 20:50
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Sam K
October 13th, 2022 at 12:27 am
Commented on: 221012
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
(edited)
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Emily Akers
October 12th, 2022 at 11:19 pm
Commented on: 221012
24:21
Drag at 5
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Antonio Alves
October 12th, 2022 at 11:19 pm
Commented on: 221012
Modified:
--
500 DB SDLHP  @ 2x7,5Kg DB

221012	24'27'' 	60 / 40 / 20 / 40 / 30 / 30 / 30 / 30 / 30 / 40 / 40 / 40 / 30 / 40
220216 	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
--
Peace.
Comment URL copied!
Troy Bruun
October 12th, 2022 at 10:58 pm
Commented on: 221012
19:07.9       Drag@5

210728 19:35
210408 19:36
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Matt Lee
October 12th, 2022 at 10:36 pm
Commented on: 221012
21:02.7

Damper at 5.5
Not as good as my best, not as bad as my worst
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Kyson Troy
October 12th, 2022 at 9:51 pm
Commented on: 221012
M/31 RX’D 22:10 after a decent chest day.
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Lincoln Kerger
October 12th, 2022 at 9:44 pm
Commented on: 221012
Rx 19:06.2 (Drag 5, 26 s/m avg)
Just didn't have it today.  Resuming all WODs, elbow treatment postponed.

220216: 18:54.6
210408: 18:56.4
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Mark Yates
October 12th, 2022 at 9:27 pm
Commented on: 221012
22:07
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John Clarke
October 12th, 2022 at 8:48 pm
Commented on: 221012
19:38.8

Compare 220216 - 19:58.00
Compare 210729 - 20:19.6
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Eliot Stone
October 12th, 2022 at 8:32 pm
Commented on: 221012
24:45 .... first day back after many years. Better pace next time
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Scott Farabaugh
October 12th, 2022 at 8:29 pm
Commented on: 221012
22.32 average pace 2:10 per 500
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Coastie Nick
October 12th, 2022 at 8:22 pm
Commented on: 221012
Rx’d: 20:08

220216: 19:45 (PR)
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Carl John Tabucol
October 12th, 2022 at 11:58 pm
By the look of your name, you are in the Coastguard? What unit you at? I need to beat your time! Lol
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Carl John Tabucol
October 12th, 2022 at 11:58 pm

(edited)
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Carl John Tabucol
October 12th, 2022 at 6:44 pm
Commented on: 221012
Rx - 24:06. I will do better next time! Kept it at a resonable pace!

#legsfeellikejelly
#crampedglutes
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Derek Eason
October 12th, 2022 at 6:17 pm
Commented on: 221012
19:44.3


Took it kinda easy today.

1:58.4 Avg./500m

Damper at 5

<25 s/m

(edited)
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Chris Sinagoga
October 12th, 2022 at 6:02 pm
Commented on: 221012
Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Benchmark test for stamina and endurance. Squatting with a lot of range of motion, core to extremity, falling, pulling at midrange

					SHORT		MEDIUM		LONG

LIGHT												x

MEDIUM

HEAVY

SPEED SCALE
Give yourself 1 hour to row the fastest 5k possible, rest and work however strategized

ENDURANCE SCALE
5 rounds of:
Row 1k
Rest double whatever the row time was

COORDINATION SCALE
Stick to the single modality theme - use today to practice 1 skill (inside the weight room or out) that you need

MY STUFF
I'm really out of order with the workouts, so I ended up doing a scaled version of this today: 3 rounds of 50 sdhp and 20 pistols

GENERAL FEAR LEVEL: 7
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Michael Bishop
October 12th, 2022 at 5:16 pm
Commented on: 221012
took it easy, some zone 2 took 24 minutes
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Pavel Lyubanskiy
October 12th, 2022 at 5:05 pm
Commented on: 221012
20:23
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Mike Andridge
October 12th, 2022 at 4:06 pm
Commented on: 221012
Scaled to 3k
15:04
m/52/175
Lots of compare to times for a 5k for me
Best was 22:39 in 2015-slowest was 26:02 in 2022
(edited)
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Tom Cuff
October 12th, 2022 at 4:03 pm
Commented on: 221012
21:35 Rx. Started eating zone again, 17 blocks 3x fat. Had plenty of energy for the row- averaged 2:09 pace, sprinted the last 250m sub 1:50 pace
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Georgina Choukroun
October 12th, 2022 at 3:45 pm
Commented on: 221012
off le 12
anémie 

22'00 vendredi 14 sur Concept 2
vs 21'16 le 22022016 sur Water rower
(edited)
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Steve Day
October 12th, 2022 at 2:21 pm
Commented on: 221012
19:41 5k row
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Jonathan Elmore
October 12th, 2022 at 2:18 pm
Commented on: 221012
19:41   220216 19:22, 19:25
Wife 3500m 27:06
(edited)
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Michael Arko
October 12th, 2022 at 2:10 pm
Commented on: 221012
21:02

2/16 21:12
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Charles Meyers
October 12th, 2022 at 12:14 pm
Commented on: 221012
Beginner Option:
Row 3,500 meters
19:05.7
(edited)
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Keri Kessel
October 12th, 2022 at 11:55 am
Commented on: 221012
26:27
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Seth Fireman
October 12th, 2022 at 10:44 am
Commented on: 221012
19:31
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Daniel Robinson
October 12th, 2022 at 10:33 am
Commented on: 221012
22:23
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Tristan Creance
October 12th, 2022 at 6:33 am
Commented on: 221012
22'12
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Nigel Swadel
October 12th, 2022 at 5:31 am
Commented on: 221012
19:07
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Steven Thunander
October 12th, 2022 at 2:17 am
Commented on: 221012
Globo wod: If you do not have a rower, sub a 5000m run, 12k road bike, 300 calories assault or echo bike, or 300 burpees. If you are using a conventional treadmill use a slight incline.
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