I know I'm a long way behind the schedules WODs, I've been using main site programming to get back up to speed aince breaking my arm nearly 6 months ago. Obviously it's working as I just set a lifetime 2km row PR today of 7:05.7! Keep doing what you're doing with the progamming, as it's clearly working!

7:47.5

8:31

7:41 RX

M/41/5’9”/193#

8:11.6 (Rx'd; Not a PR)

7:47
Rx’d

Me (50y y/o): 9:36
Son (22 y/o): 7:25

8:45

FT:
2000 M Row
9.21
2:22/500 pace

7:45.1 vs 7:35.8
Happy with that for the way I felt today.

7:51

9:00

M 29 180

10:08 

7:36 (drag 10)
M 38 /6'1

7:27, 1 mile run sub at home. Fast as I could go in this heat, already 106 out…

I'm 6'4", so...  The time doesn't reflect my level of fitness:
8:09
Oh!
Concept2 drag 10

Concept2 
Drag 10

8:48

7:29. Thankfully it was only 99°F

1.47 mile run
15.16

8:29 - terrible. Way over PR.

Modified:
--
For time: 
200 DB SDLHP @ 2x 10,5 kg 

> 13:57 
--
Peace.

Scaled: 200 reps of sumo deadlift high pulls @ 23kg. Time: 18:50

9:24 

One day behind. 

7:52.3

8m 51s
used the preset on the C2 PM5 (select workout > standard list > 2000m)

8:37.4

43 male 180.  Have a cheaper sunny rower with out distance did 200 pulls on highest resistance. 

7:54  

8:06 drag up to 10

paused 4 times for breath 

GOAL: go without pauses next time and we can get under 7:30 

2k row: 8:24

Not sure if it helped or hurt, but I warmed up with 1000m easy row (~5:00).  For the 2k, damper was on 10 and I tried to hold 2:00 pace--and did for 1st 500m--but slipped to about 2:15 avg.  For me, this was a near max effort.  Per Whoop, I was Zone 4 (80-90% max HR) for 6:01, and Zone 5 (90-100%) for 1:22.  I rarely get into Zone 5.  This was first time doing 2k for time...I think this workout will be something I revisit every few months or so.    

2K row time- 9:37. 
never did a 2K for time, but I did PR my 1K row with a time of 4:44! Last time was 5:12. 

10:48 vs
8:15 3/24/15
8:15 3/31/14
8:42 4/13/12
8:35 7/22/08

A bit slower! 1k run 5:22

Rx 7:17.4
No compare to data, but last 2k for time was around 7:15.

C2, placed drag on line between 5 and 6, 26-30 s/m. Kinda used today as a check up for next month’s fitness test - didn’t go ‘there’ today but didn’t dog it either.

9:23

Substituted in a 1.1 mile (1770m) run.

10:09

M54/223.5 lbs. 
For time: 9:39
Row 2,000 meters
Accessory work 

36 / M / 5'9" / 140lbs

No rower, so I decided to use the Assault Bike. Its monitor battery was dead, so I just did 10 minutes. Legs were wobbly afterwards, so I figure that was about the right amount of assaulting... 

7:30.7 Rx

190728 7:31.9

9:09

M/39/168/72”

7:45.2 as rx 

Remé x 46 seg y descansé 30seg		
		
R1: 215m		
R2: 215m		
R3: 215m		
R4: 215m		
R5: 208m

Prox 2k row: apuntar a 6 rondas sin caer de 215m		
		
Clean and Jerk 1 heavy single: 90kg	
		
Front Squat (pausa primera rep 3 seg) 92kg– 75%x3x3		

9:04 Rx

07:52

RX: 8:48.6 
M63,91,186

RX 8m:30sec 

M/30/200/5’10

2K Row ——-> 7:24

7:28 

7:17
damper 4. 
you don’t need a high damper setting!  

M/48/6'2"/180#

Rx'd 
7:18

Rx’d:  7:23

7:56

my rowing seems to have declined

7/1/22: 7:25.9
Today: tried damper on 10, after 500m quit and rested about 5 min for retry. Damper 8...7:30.3

Row 2,000 meters
10:47

rx
9:49
m/53/175
then 2 min rest
Helen rx--American kbs/strict pull ups
17:29
compare to's were 15:57 and 15:51

7:27.2

190728 - 7:28

Can also compare to 7/1/22

7:28 no data on previous Damper @ 10

nice comfy pace up until the last 200m

I didn’t have it in me to go there the whole way. 

45 min of sled work post row

8:30.4
level 8

5 km run in 30:20 minutes 
200 SDHP with 16 kg KB in 13:10 minutes

8:35, i go on step 6

7:31 
first 750m at sub :45 pace. Then I lost about 10sec due to an unforeseen interruption. 

Globo wod: use any available row erg and note type to comments.  If a rower isn't available sub a mile run or 120/100 calorie assault or echo bike. 

7:41.1

used the super convenient preset on the C2 PM5 (select workout > standard list > 2000m)

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
A benchmark test for mid-duration (for CrossFit) endurance. Single modality. Sport specific. Monostructural

					SHORT		MEDIUM		LONG

LIGHT							x

MEDIUM

HEAVY

NEW TO CROSSFIT SCALE
AMRAP in 15 minutes of:
Row 1 minute
Pick one other movement to practice

SPEED SCALE
5 rounds of:
Row 400 meters at your ideal 2k pace
Rest as little as possible between efforts

STAMINA SCALE
Row for 3:30, rest for 3:30, and row for 3:30 again

MY STUFF
Did a full run-through of the Chutes and Ladders Theme Workout before the group did it

GENERAL FEAR LEVEL: 7

2k row 7m:47sec