8:36 - 8:31 - 8:30

31:28 RX
R1: 7:48
R2: 7:49
R3: 7:47

M/41/5’9”/195#

M/33/5'7"/218lbs

Row2K (9:02)
Rest (4:00)
Row2K (9:01)
Rest (4:00)
Row2K (8:59)

Just a conditioning tempo row, or long intervals after a slow heavy lift session. Not near redline, but tired but biceps are tired. Got a good sweat and maintaining 2:15/500m pace was tough. Don't know my 2k pr but I think it's around 9:00. 

Last week 2:00/500m Christine gassed me hard, but today was about endurance. Hit the stimi on this one. Overall rowed 7K today and that's the most ever.

33:22 Rx

M/51/190

6:33
6:44
6;41

Intermediate option:
3 sets for total time:
Row 1,600 meters
Rest 4:00 between efforts.

7:28, 7:21, 7:25. Total 22:14 rowing. M/45.

Completed after 240223. Only time for two rounds

8:24, 8:31

no push today. 

M/38/6’/175#

7:49/8:01/x

Deo gratias

Switched to 3x200m swim. First 5:45 last 4:45. Could’ve pushed lot more, but first swim since fatherhood.

Rx:
7:14
7:21
7:24

Rx'd

8:18.7 (-7.36% of PR)
8:14 (-6.48% of PR)

PR is 7:42

7:05
7:05
7:10

7:24
7:26
7:41

8:56.8
8:52.3
8:47.3

31:52 RX. M42 5’9 172

7:56.  7:56.  7:54

9:33, 9:27, 9:13

M - 62 - 5’11”

beginner - 3x 1k row, 4 mins rest between
3:54.7,  3:53.1, 3:54.9
nothing if not consistent :)
PR? Yeah, 3:53.1 is for my 60’s 

M-57

R1: 9:18
R2: 8:59
R3: 8:58

Fastest 8:50
med 8:53
slowest 9:01

Need to work on my rowing 

M55
7.51
7.51
7.45

Rx

R1:    7:11
R2:    7:27
R3:    7:34

3 Rounds 
2000 M Row
R1= 7min 56 sec
R2= 7min 56 sec
R3= 8 min 01 sec
Drag 10

RX
7:54-2000m

11:54
19:11-4000m

23:11
30:26-6000m

Not sure what the splits was 

M/55/210
3 sets for total time: 9:44, 9:24, 9:27
Row 2,000 meters
Rest 4:00 between efforts.

Rx

7:50
8:01
7:54

Rowing is not my fave! 

M/34/175
2023 Quarterfinalist 

3 sets for total time:
Row 2,000 meters
Rest 4:00 between efforts.
slowest:7:49
fastest:7:37

Beginner option: Fastest time-5:24; Slowest time-5:53.

7:32.7/7:40.2/7:44.2
142/139/138 cals

GWU: 10 Inchworms+Push-ups/20 Banded Goodmornings/10 Rollover to V-sit/:20 Hollow Hold

SPWU: WU Row

Cool Down: Banded Hamstring Stretch

rx 
m/41
7.03
7.29
7.33 

M/35/210#/6’2”

7:06.9 (1:46.7/500m)
7:03.4 (1:45.8/500m)
7:01.6 (1:45.4/500m)

Male
35
5’ 7”
173

9:27
9:20
9:17

I did this Workout on Tuesday, February 13 at night. I completed it in 24:22 minutes (8:24, 8:02 and 7:56) at an 80% effort.

9:03
9:08
9:21

M/45/6'2"/200lbs

RX
7:57
7:47
7:42

Had time for half:

1000m row
2 min rest

3:46.1/3:52.2/3:56.2

M/62/6’2”/188
2 rounds
7:58
8:10
Not really feeling it today. But more importantly,  this is my first real row since a rowing back injury last June put me completely out of commission for 6 weeks, so was a little scary. It’s been a long, slow, steady, productive rehab.  I walked away feeling fine, so count that as a win!!

2000m x 3, 4 min rest:
Total Time:  00:31:47

* 1st 2000m  = 00:07:49
* Rest.            = 00:04:00
* 2nd 2000m = 00:07:58
* Rest.            = 00:04:00
* 3rd 2000m = 00:08:00

Intermediate 
06:37 - 06:35 - 06:42

10:10,10:11,10:18 4 minutes rest in between 

RX
Fastest- 7:48
Slowest- 8:17

Round 1: 10:11.68, Round 2: 09:38.76, Round 3: 9:15.14, Total Time with 4 minutes rest between rounds: 36:54.70

I didn't realize I was supposed to keep track of each round. 

Total time 42:05.97

Beginner: 4:20 range. 

2000m x 3, 4 min rest:
Time:  00:38:09

* 1st 2000m  = 00:10:09
* Rest.            = 00:04:00
* 2nd 2000m = 00:10:15
* Rest.            = 00:04:00
* 3rd 2000m = 00.09.45

1 mile run on treadmill 3% grade
8:35
1 mile run on treadmill 3% grade 
8:35
80 cal echo bike 
9:16

First workout
3x2000m

9:40.3
9:36.2
9:11.6
How are yall so fast?

Rx
5:30/5:39/5:33

Again, on my rower which I believe makes me look better than I am 😅

Intermediate RX:
3 sets for total time:
Row 1,600 meters
Rest 4:00 between efforts.
R1 6:37
R2 6:42
R3 6:43
TT w/4min Rests: 28:04
TT w/o Rests: 20:04

Feriado nacional aqui no Brasil, gostei muito desse treino! Soltou bem a musculatura, deu para dar aquela suada e liberar a senssção de bem estar e prazer causa pelo exercicio. Primeiro set 1: foi 2km - 8'32'' Set 2: 8'11'' e Set 3: 8'11' , aonde mantive a performance. Parece facil, porém foi desafiador, os descanso de 4 min  foi necessário, certinho! 

RX on concept 2 Rower 
7:19.7 (average pace 1:49.9/500)
7:20.0 (average pace 1:50.0/500)
7:22.4 (average pace 1:50.6/500)

definitely put the intensity prescribed, 1st round felt 80-90%, last round felt so hard haha 

RXd row 2000 m followed by 4 minute rest. 3 rounds. 

1@ 9:00
2@ 8:45
3@ 8:39

m/42/170

RXD
1@ 8:17
2@ 8:22
3@ 8:02

from Chile 🇨🇱 ⚡️

M / 30y / 95 kg
3 * 1600m
3*6.00 m

Row damper on 5
7:12.5
7:14.2
7:14.7

Subsituted rower for ski erg as my gym doesn’t have rowers
ski erg level 8
07:57
08:07
08:07

M 56yrs young 172lbs 5'8"

8:33 drag 9

8:35 drag 7

8:36 drag 10

375 cals total 25:45

7:31
7:28
7:30

8:46
8:33
8:30

Rx
7:35.2, 7:36.1, 7:38.4

Drag 5 on the C2, kept stroke rate 22-25, and hit a 1:58/500m split at the slowest.  Took some discipline to go a bit slower on the first 2k in order to have a chance at matching on the next 2 efforts.  Only a couple of blood blisters from this one and legs were pretty spent.  

10-10-10-10-10 overhead squats
45-55-65-75-85#

Row 2k:  8:50, 120 cals
I couldn’t fathom 2 more sets like that…so

3 rounds of 5 min sets rowing
50 sec on/10 sec off
40 on/20 off
30/30
20/40
10/50
15 min, 2200m, 110 cals

I remember, now some 15 years ago, getting on a stationary bike at the Langley AFB gym. I had probably 10 different measures on the bike and 5 TV screens on different channels. And I lasted maybe 5 minutes before giving up in boredom. Stationary bikes are the worst for me, but rowers and treadmills are only marginally better. 

61/5’8”/156

7:50, 7:49, 7:49

Pr: 7:11

8.11.7
8.17.3
8.11.6

fastest 7:50
and slowest 7:57

2.5 miles on a stationary bike
8:40
7:23
6:53

RX Age 54

8:23 Fastest 
8:31 Slowest

😂😎

middle run 8:29

7:48.7/7:49.4/10:12.9
Fell apart on round 3...😥

PR = 8:12.6 (8-Nov-2022)
8:18.4 (+1.18%)
8:14.0 (+0.28%)
8:25.8 (+2.68%)
Within 2.7% of PR, all 3 sets :)

No rower: superset (( 25 weighted cable row, 10 deadlift)x3) = 1 set: complete 3 sets.

M/49/6'2"/185#

Rx'd on concept 2 rower 
7:44.5
7:45.7
7:46.3
Legs were heavy and core was shot on that last round

8:02 7:49 7:48

Chest work before, between, and after

Skipped yesterday’s WOD because of knee pain, I was really glad to see rowing today. 

8:18.9
7:55.6
7:34.8

M- 52 / 5'7 / 210 
Intermediate
6:30/6:37/6:36

Beginner option:
5:52-5:42,3-519.8

F 40
beginner
26:20 total time

Intermediate
8:15, 8:30, 8:20
3 resistance
I am getting back to it consistently.  Work in progress.  

8:38, 8:13, 8:11

7:33, 7:21, 7:16

45 yrs old

Rx
7:52.1
7:49.4
7:50.3

Intermediate 
20:06

8:00 slowest
7:42 fastest

9:04
9:16
9:20
32M/5’6”/175#
Rower at 8 resistance 
Average hear rate 155

Int @ 1600m
8:12
8:08
8:04
m/53/175
Glad I have Audible:)

8:03 - 8:30 - 8:24 @ 6 resistance 

rx
7:52 fastest
7:55 slowest 

1: 8:06
2&3: 7:55
RX

Globo wod: If you are using a non standard rower note in comments. If a rower isn't available sub 3x 1 mile runs or 3x 110 calories assault/100 calories echo bike. 

32:30 rx

Rowing Set 3
9:56

Champions Club Scaling Notes

RANT
I was just talking to one of our parents at the gym today about how much of the core of CrossFit programming is founded on simplicity, and lo and behold, this thing comes up. As a reminder, any of my scaling notes involving rowing need to be taken into consideration that I don't have a rower, and have rowed probably less than 10 times in my CrossFit lifetime. That being said, track repeats, rowing repeats, bike repeats, basketball repeats... any kind of monostructural repeat/interval effort is going to be rough if you treat it the right way. If I remember a Coach Glassman quote correctly from the Interval Generator CFJ article, "There are no bad intervals, only weak efforts." When looking at the work/rest layout, just remember a simple principle: the longer the rest, the more intense the effort.

QUESTIONS TO ASK FOR SCALING
Am I up to putting in an effort that merits a 4-minute rest?
Do I need to lower the intensity to work on rowing technique?
Is my body going to be able to handle 6,000m of rowing at a higher intensity that I'd be able to do all at once?
Do I need to increase intensity (speed) and lower the overall distance?

NEW TO CROSSFIT SCALE
Put 30 minutes on a clock and practice rowing and two other movements you need to work on

-5:45
-5:11
-4:57
4’9”/105