18:44 RX

M/41/5’9/194#

3:43
2:51
1:50
:50

M/27/5'8"/180lb
CrossFit AFK

18:02 - Rx

General Warm-up (15-minutes)
2 rounds of:
3 Sled pushes
5 Inchworms w/ push-ups
7 Hanging Leg Raises
Then,
Ring Dip Ladder
1-2-3-4-5 -or-
2-4-6-8-10 -or-
3-6-9-12-15
-five sets but it has to multiply up

Specific Warm-up (10-mintues)
Pause Rowing 
20 pulls, pause at start/catch and finish positions. 

Build-up (4-minutes)
Accelerates
15s/m
20s/m
25s/m
20s/m
25s/m
30s/m

WOD
Row Ladder 
(25-minutes)

Cool-down (3-minutes)
-clean-up
-hi-fives and fist bumps
-seated straddle stretches

finished in 19 min, 4, 3, 2, & 1 for the rowing times. had to keep it easy due to breathign issues.

M/33/5'7/210

Row 1,000 meters (4:24)
Rest 3 minutes
Row 750 meters (3:11)
Rest 3 minutes
Row 500 meters (2:02)
Rest 3 minute
Row 250 meters (0:55)

Damper was like 5 and it just feels like Im pulling to nowhere. Not bad intervals. Did this as a conditioning piece after doing Randy Hero.

Rx
3:40 1000
2:40 750
1:42 500
:47 250

My Training on Wednesday 11 at night
WOD CrossFit.com 230913 
For time:
Row 1,000 meters
Rest 3 minutes
Row 750 meters
Rest 3 minutes
Row 500 meters
Rest 3 minute
Row 250 meters
I completed the WOD in: 3:39 | 2:45 | 1:51 and 0:39 for a Total of 8:54 minutes.
This was my first Workout using my brand new  @SunnyHealthFitness  Carbon Premium Air Magnetic Rowing Machine SF-RW5983.
https://youtu.be/6WkJ3y24clU

still catching up after baby #4. completed 10/6 at the Y. RXd.

18:29

3:50.6
2:51.7
1:49.5
0:49.3

felt like I was moving pretty quick considering this was the first rowing I have done in over two months. 

Rx
17:46.8 - based on rower interval times + rest 

3:31.4
2:40.9
1:46.5
:48.0

1000m 3’51
750m 2’48
500m 1’44
250m 0’48

Modified:
--
Run 1.0 km | 4:28 | 4:28 /km 
rest 2:00 minutes

Run 0.75 km | 3:05 | 4:07 /km
rest 1:30 minutes

Run 0.50 km | 1:59 | 4:00 /km 
rest 1 minute 

Run 0.25 km | 0:51 | 3:22 /km 
--
Peace.

3:51.4
2:52.4
1:52.4
0:53.4

Rx'd

18:07 (rest incl)
3:49
2:48
1:45
0:45
Wanted to break 18 min, but such battles are won/lost (in my case, lost) in the first 2 rounds.  Excellent challenge!
M/54/175/5'11"

17’46 including rest 

20:10

1000m: 3:49
750m: 2:46
500: 1:38
250: 0:46

17min54

20:26 including rests 

20:26

Good day, 17.45
regards

Used Echo Bike and multiplied Row meters by 2.5

M/5'11/235#/46

1.56 miles - 3:37
Rest 3 min
1.17 miles - 2:33
Rest 3 min
.78 miles - 1:42
Rest 3 min
.39 miles - :43

17:35

1,000: 4:21
750: 3:17
500: 2:00
250: :55
🔥

1000= 4'
750= 3'
500= 1'56
250= 0'56"

Total= 17'56

1000m - 6:59
750m - 5:20
500m - 3:32

times: 3:48.4 - 2:47.0 - 1:52.1 - 0:53.0
paces: 1:54.2 - 1:51.3 - 1:52.1 - 1:46.0, trying for all negative splits, but let up on the 500...

3:57-2:56-1:51-0:50

M/54/217 lbs. 
For time: 20:58
Row 1,000 meters
Rest 3 minutes
Row 750 meters
Rest 3 minutes
Row 500 meters
Rest 3 minute
Row 250 meters

 F53      18.58

F56

19:15

4:05
3:12
2:01
0:55

on a water rower in my apartment complex’s gym

3:49
2:43
1:50
0:41

1000: 4:46
750: 3:37
500: 2:26
250: 1:06

1000m = 3:41
750m   = 2:43
500m  = 1:46
250m  = 48

17.:25 felt like this was in my wheelhouse.
3:20.2
2:27.9
1:37.9
0:45.2 

as ever great to do a .com WOD, I follow Cap at my affiliate and great to try a WOD programmed by the Adrian Bozman. 

Total time 24:45

Masters/46
3:42 - 1,000m
2:47 - 750m
1:49 - 500m
:48  - 250m 
18:14 Total Time 

Subbed SDHP 4 rows 
10 M= 1 SDHP @45 LB BB 

Rep scheme was
100,75,50,25
With 3 minutes interval in between each rnd

Completed in 23:10 
✅️
Thank you Hashem for the strength 💪 and stamina to carry the load you've given me 🙏

late post

M44
17:45rx
much needed after my hero wod on Monday.  

RX 
1000m => 3:33 
750m  => 2:42 
500m => 1:43
250m => 52s 

Total 17:50

Row 1,000 meters- 4:10 
Rest 3 minutes
Row 750 meters- 3:05
Rest 3 minutes
Row 500 meters- 2:00
Rest 3 minute
Row 250 meters- 0:57

1000m- 4:04
750m- 2:57
500m- 1:56
250m- :53

17:05
3:18/1,000m
2:27/750m
1:36/500m
:43/250m

1000m 4:10
750m  3:14
500m 2:06
250m 0:59
total : 10:30

Changing row for asault Air bike
2000m 3:04
1500m 2:27
1000m 1:32
500m 0:42

RX
1000 m - 3:31
750 m - 2:40
500 m - 1:45
250 m - 0:48

M/31/205/5’10

1000 M —-> 3:48
750 M —-> 2:45
500 M —-> 1:47
250 M —-> :48

On a stationary bike
2000m 3:50
1500m 2:45
1000m 1:45
500m 00:44

18:26

M/53
1000m 3:50
750m.  2:54
500m.  1:55
250m.  0:54

M/37/6’/176#

3:43
2:48
1:49
:47

Deo gratias

18:15 Rx 

1000m 3:39:9
750m.  2:43:2
500m.  1:43:5
250m.  0:44:9

18:15

18:21 (cut breaks down to 2 min)
averaged ~1:15/250m

17:45 Rx.  
Splits:
3:31
2:42
1:43
0:44

Time delta is the due to couple seconds it took to start the 3 min timer.  

3:35.5
2:44.0
1:45.9
49.2

3:40
2:49
1:48
:51

RX
1000-3:42.4
750-2:43.7
500-1:44.3
250-:48.3
17:58.7 Total time. 

Male 61 years.  18:36

As rx’d, 17:49 total time.  Splits:

1000 – 3:35.3
750 – 2:41.1
500 – 1:44.9
250 – 47.7

Did not go for broke on either the 1K or the 750, but the fatigue from these (even with rest) made for 500 and 250 times which seem slow-ish to me.  I went pretty much all out on the 250, and went very hard on the 500, but these are not fast.

50m/5'10"/185

1000 meters = 4:24
Rest 3 minutes
750 meters = 3:18
Rest 3 minutes
500 meters = 2:12
Rest 3 minutes
250 meters = 1:04

Total time was 19:58 including rest. 

Male 61 years

1000 m - 4.06
 750 m -  2.51
 500 m -  1.48
 250 m -  0.50
end time including 3 min rest 20,06👍🏻

49 male 
3:33
2:42
1:46
.47

3:41
2:53
1:49
:49
total = 18:12 including rest

Total time 17:39 with rest.

3:34
2:47
1:46
:50
total = 17:57 including rest

19'30

1000row = 4:22
750row = 3:15
500row = 2:07
250row = 0:59

4:09
3:05
1:54
00:53

Row 1,000 meters 4:10.4
Rest 3 minutes
Row 750 meters 3:06.2
Rest 3 minutes
Row 500 meters 2:00.1
Rest 3 minute
Row 250 meters 55.5

4:31
3:07
2:01
:57 

With rest = 19:56

1000m: 3:29.3
750m: 2:37.7
500m: 1:44.5
250m: 0:49.2

No rower so subbed 4-3-2-1 Min of KB swings with 16 Kg 

Run 800m - 3:01
Run 800m - 2:42
Run 400m - 1:19
Run 400m - 1:13

1000 (3:36)
750 (2:39)
500 (1:47)
250 (0:45)

1000m- 3:57
750m- 3:00
500m- 1:55
250m- 0:55

Rx’d
3:29.3
2:39.5
1:40.4
:42.1

1000m: 3:23
750m: 2:18
500m: 1:26
250m: 0:44

M/26/5’11”/215

3:51
2:49
1:52
:52

Not many Rx WOD I can do and be competitive with the online crowd...except this one. C2 suffering is something I can do! Damper @8...Total time 17:50.1 

Times: 3:38/2:39.7/1:43.2/0:49.2
/500m: 1:49/1:46/1:43/1:38
Distance: 1000/750/500/250

60/M/6’3”/220
1000/3:33
750/2:44
500/1:47
250/49
Total/18:02

19:01 total

Row 1,000 meters 3:49
Rest 3 minutes
Row 750 meters 2:55
Rest 3 minutes
Row 500 meters 1:53 
Rest 3 minute
Row 250 meter
s 0:50

3:47
3:08
2:13
:43

21:37

1000 5:09
750   3:50
500   2:21
250   1:07

No rower. 
subbed Bikeerg 

2000
1500
1000
500

20:58

I have no gym, so I did:
6' plank w/ bike crunch
2' rest,
5' plank w/ bike crunch
2' rest, 
4' plank w/ bike crunch
2' rest
3' plank w/ bike crunch

Woof!

3:27
2:42
1:45
0:48

just over 18min total

Rx (C2, left it on drag 5)
3:31.3
2:38.8
1:43.4
47.3
17:49'ish total

Kinda bonked a little on the 750m and couldn't maintain a 45sec pace on the 250m.  If you are really getting after it on each effort, then 3 minutes rest isn't all that much time.  A real put-out today, thanks Boz!

18:19 Rx

Run 800m - 3:22
Run 600m - 2:29
Run 400m - 1:25
Run 200m - :43

1000m: 4:12
750m: 3:03
500m: 2:04
250m: 1:03

Total time w/ breaks: 19:22

Substituted with runs
800 - 5:45
600- 4:09
400- 2:45
200- 1:19
total 24:34

Followed rep scheme with no rest did
1.3 mile Echo Bike 1000 row 1000 ski
1 mile Echo bike 750 row 750 ski
.625 mile Echo bike 500 row 500 ski
.325 mile Echo bike 250 row 250 ski
29:14 hard to hold that 2 min 500 pace. 

Rx- 17:20

1000m- 3:45
750m- 2:00
500m- 1:42
250m- :43

3:56.5
2:59
1:55
:50.7

49/M/5’9”/195
(Concept2 rower)
Total: 19:24 
1000m - 4:16
750m - 3:06
500m - 1:59
250m - 00:54.8

19:00

21.02

17:48 Rx

1,000 - 3:52
750 - 2:45
500 - 1:48
250 - :49

Rx’d:

3:42
2:43
1:47
:51

Rx
On a continuous clock (think my rower over compensates)
15:40

18:23 as rx’d. Damper at 7/8 most of the way
3:30.1
3:03 late start-almost quit 
1:49.6 still trying to recover 
48.1 all out, damper at 10 (normally right for me at this distance but too smoked at the end)

warmup was 7 minutes of stillness, then 7 rounds: 100m run+:30 bar hang

3x150m row with 90 sec rest except after the last one when I rested about 4m before starting. 

7m stillness cool down 

44/176cm/176lbs

M/30a/93kg

3:40
2:40
1:30
0:45

3:49
2:47
1:47
:50
750 was worst leg!!! Ugh. 

10:52

M/39/72”/170

Ran 800 (3:36), 600 (2:35), 400 (1:33), 200 (:38) meters with 3 minute rest between. 17:22 total time. Glad to be getting my lungs back after a week or twos cold/congestion.

3.24 
2.34
1.38
45 sec 

M 49, 6’5” 250 on a Hydrow. 

17:27
3:29
2:33
1:40
:45

As Rx’d:

21:13

4:30
3:13
2:10
0:54

4:24.3 - 2:12.1/500
3:08.2 - 2:05.4
2:02.0 - 2:02.2
0:56.7 - 1:53.4

13:51.2

19:51.2 including the rest intervals 

3:29,2:36,1:31,:38. At home, subbed runs 800,600,400,200. Sore back, but run’s actually felt good in the 100 heat. 

1,000m: 3:40
750m: 2:40
500m: 1:35
250m: :45

20:05
Damn y'all are amazing I need to step up my game😉

F/63kg/169
4:00.5
3:05.5
1:58.1
0:55.1
Superfun! 

Make/ 47
18:52

M/47
18:42

M/46yo
3:38.6 1000m
2:44.2 750m
1:48.9 500m
0:53.2 250m
15:05 total time with rests 

4:34
3:11
2:05
0:57

Whatchu got MM?

1000m 3:32.2
750m 2:47.8
500m 1:46.0
250m 0:48.8

4:38
3:26
2:10
1:01

took it easy 😉

1000m (4:00)
750m  (3:05)
500m (1:54)
250m (0:53)

3:33.4
2:44.2
1:48.5
50.5

3:53
3:03
1:57
0:53
18:48 total time

17:55 RX. 

18:10 felt good 👍 

Rx 
total time (including rest): 19:05

1000m: 3:59.8 (1:59.7 avg split)
750m: 3:05.3 (2:03.5 avg split)
500m: 1:58 (1:58 avg split)
250m: 0:55.4 (1:50.8 avg split)

On my 11 year old C2 rower:
1000m in 4:17, 2:09.5 pace and 67 cals
750m in 3:10, 2:06.8 pace and 47 cals
500m in 2:03, 2:02.8 pace and 33 cals
250m in :57, 1:53.5 pace and 18 cals
Pretty good for me except near blowing up 400m into the first row. 

60/5’8”/155

Rx
1000m = 3:33.0
750m = 2:38.6
500m = 1:44.6
250m = 49.8

Total Time = 17:52

*Avg./500m = 1:46.5/1:45.7/1:44.6/1:39.6

*Damper at 6/5

19:00 minutes 

M|30|183

Total Time: 17:48

3:52.9
2:49.5
1:45.4
0:48.4
total 18:16.1

18:47 with rest

3:51
3:01
1:57
0:58

M/50/170#

M/34/5'9"/189#

21:11 - Assault Bike. Don't own a rower. 

60-45-30-15 calories between 3 minute rest periods.

M/48/6'2"/180#

Rx'd on concept 2 rower nasal breathing only during work sessions
3:28
2:43
1:48
 :48

M/51/193#/5'10"

Row, 1000 m | 3:35.6
Row, 750 m | 2:44.9
Row, 500 m | 1:44.3
Row, 250 m | 0:47.8
Total:  8:52.6

500m paces: 1:47.8/1:49.9/1:44.3/1:35.6

Lactic acid explosion.  Good one!

Rx 3:31-2:38-1:43-00:47

For time: 30:36 with rest included 
Row 1,000 meters
Rest 3 minutes
Row 750 meters
Rest 3 minutes
Row 500 meters
Rest 3 minute
Row 250 meters

First time rowing 
total time was 10:52

17:56 total time, rx (including rest)

1000: 3:37 (1:48.1 avg per 500m)
750: 2:41 (1:49.6 avg)
500: 1:46 (1:46 avg)
250: 0:50 (~1:35 avg…rower didn’t save it for some reason…too fast! Lol)

3:45
2:56
1:52
:52
Rx 38/M/160

rx
4:46
3:23
2:14
1:04
m/53/175
Looks like  NED was the correct hero wod to honor for this cycle......

3:38.6
2:43.2
1:46.6
:50.3

I did not record each set as I am new to CF. With rests, total time 23:52

My Record  M/19'30"

Run 800 meters 3:38”
Rest 3 minutes
Run 600 meters 2:30”
Rest 3 minutes
Run 400 meters 1:44”
Rest 3 minute
Run 200 meters 50”
total time 17:50””

M/6’/39

17:15

3:23.1
2:29.5
1:38.9
45.6

Globo wod: use whatever rower is available (C2, Assault,  Xebex, water rower, ect) and note type in comments.  Subs are 800-600-400-200m run, or 2000-1500-1000-500m bikeerg  or echo/Assault (calories 50-38-25-13). If you are using a conventional treadmill use a slight incline.  

Champions Club Scaling Notes

RANT
Boz has a great video about this workout, and I'd like to comment on the part he talks about intervals being a foundational pillar to CrossFit programming. I think it's important to see intervals in workouts that don't have them prescribed also. This workout, for example, is not designed for you to break up the 1,000m row, or any of the other rowing efforts. It's not like you'll get 570m in and then have to stop for a bit before finishing up the rest. But take a workout like The Chief: how many of you broke up a set of 9(!) squats at some point, even knowing there was a prescribed rest coming soon? That is an informal interval. The Filthy Fifty came up a few days ago... how many of those stations ended up in intervals? Shoot, even the max effort squats yesterday; did you pause on top and catch your breath, turning the set of 5 OHS into a set of 3, short rest, then set of 2? From my experience, being honest with myself for when intervals are going to happen and if I am okay with them happening makes scaling decisions more clear.

WORKOUT THEMES
Near-max output followed by a long recovery. Monostructural. Single modality. Sport-specific.

					SHORT		MEDIUM		LONG

LIGHT											x

MEDIUM

HEAVY

FORMAT/MOVEMENT QUESTIONS
Do I have the power/speed to make a this low volume of rowing an 8 (maybe more) out of 10 on intensity?
Am I experienced/consistent enough in CrossFit to dedicate an entire session to rowing?
Is 2,500m on a rower enough reps to get my rowing technique down?
Do I want to emphasize either speed or stamina or do I just want to do the thing as listed without over-thinking it?

NEW TO CROSSFIT SCALE
AMRAP in 20 minutes of:
Row 250m
[pick one movement you want to practice]

MY STUFF
Ran a mile or so, then did a little basketball workout. Legs are toast from Jenny.

GENERAL FEAR LEVEL: 8