1:43/1:46/1:46/1:43 RX

M/39/5’9”/195#

1:57.9
1:55.6
1:54.5
1:53.2

Rx'd

M/27/5'8"/170lb
CrossFit AFK

1:44-1:47-1:47-1:45

Ooooof. Did this after Hard Cindy. The last 200m or so of each rows was other worldly. 

Modified:
--
4 rounds, each for time, of:

50 DB SDLHP @ 2x 10kg
2-minute rest between rounds

> 2'26'' / 2'28'' / 2'36'' / 2'33''

--
Peace.

M/36/6’/178#

1:37.9
1:45.8
1:52.5
1:53.7

Deo gratias

400m per interval
1:34
1:35
1:44
1:43

2:03
2:02
2:05
2:03

1:45
1:44
1:46
1:47
*** Did one more round at 1:46 (didn't have much left in the tank)
rx
M/53/175/5'11"

2:06
2:05
2:05
2:00

RX
1:47
1:57
2:02
2:00

1:52/1:52/1:52/1:49

prob should have pushed harder earlier but recovering from knee issue

1:29.9
1:31.8
1:35.9
1:42.4
rx

1:35.0
1:39.7
1:42.5
1:45.5

39 y/o M

I love my concept2, I hate my concept2, I love my concept2

1:54
1:58
2:00
1:57

2.04.1
2.00.5
1.58.7
1.56.9

1:35
1:35
1:37
1:39

Hôtel wod with c7000 bike erg
2'34
2'28
2'31
2'33

1:49 27 s/m
1:53 25 s/m
1:49 26 s/m
1:52 25 s/m

1:59x3
2:00

1:45
1:48
1:52
1:52

1:54, 1:49, 1:45, 1:46

RX: 

1:36
1:39
1:41
1:45

M: 26/5’11”/205#

Rx :

1’40’9
1’39’’9
1’42’’6
1’51’’5

https://youtu.be/g3zSm_chF6k

4x Row 500m
1:44 / 1:49 / 1:47 / 1:52

At home, no rower so decided to mix it up with 50 sdhp with 45lb bar for round 1&3, 400m run round 3&4. 
sdhp 1:40,1:39
runs 1:40,1:39
Went hard sprints. 

2:00.1/33 cals
2:00.5/33 cals
2:05.1/31 cals
2:02.7/32 cals

60/5’8”/155

2:02-2:04-2:00-1:56

1:38/1:42/1:45/1:43 Rx'D

Rxd. Completed 12/20. 

1:44.5
1:46.1
1:47.9
1:48.2

Beginner+ scale (reduced rest time 25%)
4 rds 
350m row, Concept2, res 10
rest 1:30

1:16
1:18
1:21
1:21
total 11:17

1:45 all rounds

R1 1:44
R2 1:55
R3 1:49
R4 1:50

1:50 , 1:51, 1:49 , 1:47 Good burner 

1:39/1:39/1:44/1:44

Beg 350m 
R1 1:15.7
R2 1:17.8
R3 1:20.7
R4 1:26.8

Rx
1:36.6/1:43.7/1:43.1/1:44.3

Rx (C2, Drag 5)
1:41.4
1:41.3
1:40.7
1:41.7

Started round 4 just fine then began to bonk the last 100m or so - fatigue? focus? not sure why.  Didn't pay much attention to stroke rate, but I think I averaged somewhere around 30-31 s/m.  

Rower is broken so subbed 50x 65lb SDHPs
01:10
01:22
01:39
01:36
Total time: 5:47 + 6 = 11:47

Son(15)
40x 45lb SDHPs
Total time: 12:44

M/48/6'2"/180#

Rx'd with nasal breathing only throughout (work and recovery) 
1:39/1:44/1:45/1:44

Rx’d:  
1:47
1:42
1:46
1:48

1:39.1/1:45.2/1:45.5/1:44.9...whoa! I needed more than a 2 min break on that one...

1:47.1 / 1:48.7 / 1:49.1 / 1:50.1

1:58, 2:00, 2:00, 1:55

1:52.0, 1:50.6, 1:49.3, 1:47.4 = 7:19.3

1:59
2:01
2:05
2:07
it was easy for beginner 

1:45.5
2:18.7*
2:08.9*
1:58.7

*Crashed on "max effort" and had to pull up around 300m-350m mark. Scaled back the pace on Rd.4 and did a lot better. Still, I was expecting to get all 4 under 2 mins, and was aiming for under 1:50 (evidently a stretch).

As rx’d
r1: 2:14
r2: 2:07
r3: 2:11
r4: 2:12

Warmup:

1 mile run - 6:55
10 pullips
10 mtn climbers
50m sled push (45 lb)
10 pullups
30 sec hang from pu bar
50 jump rope

As RX: 2:06, 2:14, 2:09, 2:12

2:02.5
1:55.7
1:47.9
1:43.4

1:47, 1:47, 1:46, 1:48

rx
2:07
2:06
2:09
2:09

2:06
2:05
2:06
2:07

1:37
1:44
1:47
1:45

so simple yet so deadly 

Total
13:27

R1: 1:43
R2: 1:55
R3: 1:52
R4: 1:47

no warmup, did first 2 rounds on 14in. Incline, box fell over so I stopped that. Damper on 7.5. Last 2 rounds on level ground and damper on 10
1:54, 1:51, 1:43, 1:43

R1) 2:07.5
R2) 2:02.6
R3) 2:13.2
R4) 2:18

Did this one at the end of Strength/Stamina training session, so I was pretty burnt by the time I got here.

R1- 1:55
R2- 2:05 
R3- 2:00
R4- 153

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Monostructural. High effort followed by medium rest.

					SHORT		MEDIUM		LONG

LIGHT							x

MEDIUM

HEAVY

NEW TO CROSSFIT SCALE
Do 3 rounds of 500m row or 400m run and one exercise you want to practice

STAMINA SCALE
1,500m row for time

SPEED SCALE
Give yourself 25 minutes to row the fastest 1,500 meters - partition the work and rest however you want

MY STUFF
Did a full test-run on the Christmas workout

GENEAL FEAR LEVEL: 8

Completed RX
M/46/208
Round 1. 1:51.1
Round 2. 1:51.8
Round 3. 1:55.0
Round 4. 1:58.5 

Round 1: 1:56
Round 2: 1:52
Round 3: 2:05
Round 4: 2:13

Charliept
Male 
1st 500m at 1:57
2nd 500m at 1:48
3rd 500m at 1:52
4th 500m at 1:49

Beginner Option:
4 rounds, each for time, of:
350-m row
Rest 2 minutes
R1 124.8
R2 131.8
R3 122.2
R4 118.6