CFWUx1
21:37

For exactly a year I mourned the loss of my great love. Ronald packed his things 2 days after a very wild bachelor party and didn't speak to me anymore. He also cut off all contact with his family and friends. It came so suddenly and was so crazy that I looked for unconventional solutions. Thank heaven a good angel must have been watching over me and he gave me Dr. Oluwola. Thanks to his instructions, Ronald came back into my life. His family is also overjoyed, our Ronald is back in 48 hours.
If you also need help, please contact one of the following addresses.
Email: wonderfulwondercuretemple@gmail.com
Instagram: @dr_oluwola
https://wonderfulwondercur.wixsite.com/my-site-1

For exactly a year I mourned the loss of my great love. Ronald packed his things 2 days after a very wild bachelor party and didn't speak to me anymore. He also cut off all contact with his family and friends. It came so suddenly and was so crazy that I looked for unconventional solutions. Thank heaven a good angel must have been watching over me and he gave me Dr. Oluwola. Thanks to his instructions, Ronald came back into my life. His family is also overjoyed, our Ronald is back in 48 hours.
If you also need help, please contact one of the following addresses.
Email: wonderfulwondercuretemple@gmail.com
Instagram: @dr_oluwola
https://wonderfulwondercur.wixsite.com/my-site-1

21:49.6 Rx'd

Row 5,000m

21:35 Rx -I think I missed a lap, so projecting 23:25 using avg lap time, done at the track which is the only real way to do a 5km test :)

Row 5K-18:15

Bike - 15,000m

21:31

22:50 (5k run, out to hospital sign and back, 10:30 out, 12:20 back)

25:50 45 years old 

6.4km in 1hr 3mins. Still struggling with a knee injury so walked with a 10kg vest.

27:09 ran 5k off-road. The last mile was very hard. During the last 1/4 mile I could feel that burn in the center of my stomach that indicates I’ve exceeded my lactate threshold. Pukie followed. Getting slower! 

row 5k 19:48.9

3.11 mile run on treadmill

25:57

21:12 row 

32:25
5k Run
M / 39 / 176cm / 71kg

Row 17:23

5k run treadmill 
25:22

Row

19:30.6

M50/5’5”/155

Did 30:00 run, 5 burpees every 5:00

M/44yo/5'8/#200
21:16_5k row_took it easy coming off vacation and dealing with a couple of nagging injuries 

20:02, 5k Row

29:00 run 

29:00

row: 20:20

Row 19:25

M/34/6'3"/225

Run 5k, average pace, 4x30sec spurts
31min

ROW 22:55

M/33/5'10"/185lb

Rowed 5k in 18:26. Never done that time trial before! Definitely one of the worst things I've done in my athletic life. Oof.

23:29
Rx

Did 10 minutes of rope but everytime I broke the clock stopped took me 16 minutes 

run: 22:20

Row 5k 19:40

44 YOM, 229 lbs.  5k row...20:47

31:00
Row

20:32 (PR)
Very happy with this time. 

22:05. Run. 

Did some single leg accessory work post. 

5km Row: 20:53

Row 5K

19:59:0

Treadmill 5,000 m
30:08

1st ever 5km row - 21:50

5K run - 32:30.55.  Ate like crap the last few days, took a lot of walks during this 5 am effort

Not for time
1000m row
25 controlled abmat situps
1500m assault bike
25 controlled abmat situps
500m row
25 controlled abmat situps
2000m assault bike
25 controlled abmat situps

5k row in 22:37 minutes

M/56/6’2”/178
Hybrid -  run 2000m, row 3000m
21:45
Run definitely is harder for me, and left knee limits distance I can run before pain, so went as far as I could. 

Looking forward to trying this recipe! Thank you!

5k Row: 23:53 PR

Row 23 minutes.

31:11 run. :35 second PR on this course. 

5K Row 19:29 

Beautiful omelet and music.  Thanks!

5K Row 23:09

5K Row 24:29

Today 19:55
 
Pb 19:23 

Rowed a 5k in 19:16. Beat my old pr by 30 seconds. It is amazing how much proper form and going in with a plan makes a difference. 

20:55 an 11second PR row

21:40 row (first time ever rowing a 5K) 

5k Row- 22:13

So many Rows!  Really?  Run sounds better for you guys???
Run 5k 28:52

20:32 row

D 15 m row
2700 meters 

25:24 run

Row 18:24 rx

22:30 row

25:02 Row

31:54
Run 5K

Row - 20:55

21:07 Row, Rx
50 yrs, first time more than 3K

Knees still messed, had to row & that twinged a bit.
5k 25:23

Run 5k
26:11

Row 5k
19:14 rx

Treadmill 5K
28:02

4160m Run (4K 36:25; 1100m unbroken-new pr)
38:00 ran out of time to finish 5k and be on time for work

2k 7:55.7 maybe 5k soon.

5,000m Row - 20:27

no monitor, but I rowed for 25 minutes and hated every second of it.

rowing 5k 22m30sec, M/53/5'8"/168#

M/35/165lbs 
19:26 5k Row
These sustained efforts are my least favorite thing to do. Happy with this. 

19:02.07. ROW

Thanks Coach

19:08 row

23:36 Row

Freezing in Alabama, sick, and a bum left foot and my 1st 5k with 500m row warmup. Paused my time twice to tie my shoes 35:19

This is an interesting study that supports the concept of the fitness continuum. 

While it is a retrospective cohort study and has the limitations of any observational study, several factors make the findings meaningful. These factors are the large study size and the data collected was easy to objectively quantify. Measurements were made when patients first presented to the clinic so there was no interference from observers. There was a dose response to the participants, the more fit one was the better off they were.

The Time article is a nice teaser but it is important as a scientist and a skeptic to read the actual study which has a link (JAMA Netw Open. 2018;1(6):e183605. doi:10.1001/jamanetworkopen.2018.3605
) in the Time article. The study measured met output on a treadmill thus it is really looking at fitness intensity not endurance. Think Fran or any of the other CrossFit benchmark workouts,not a marathon.

Table 1 provides a nice way to review the data. The findings show a linear relationship between fitness level (mets generated) and decreased all cause mortality, decreased coronary artery disease, decreased bypass surgery and percutaneous coronary interventions, decreased hypertension, decreased diabetes, and decreased end stage renal disease. 

Interestingly, as fitness increased so did lipids. This is the opposite of what the diet heart hypothesis well as current guidelines for treatment of cholesterol would suggest. Patients with increasing levels of fitness were on fewer statins, beta blockers and aspirin. One hypothesis that could be drawn from this study is that elevated lipid levels decrease mortality. Another hypothesis could be that lifestyle interventions (diet and exercise) are more effective than medications at increasing lifespan.

The final point I would like to make is that these correlations were consistent across all age groups, including the elderly.

Picked the rower....my goal was under 20 mins but finished at 21:17. I stayed pretty consistent, so I was happy with that. 

5k Run - 32:02 - Outdoors, -24°F

5k run sounded more torturous. 
Time: 30:45

Run 5km.
33:45

Threw in 3 rope climbs before and after the row. Didn’t time the climbs. 5k row time- 19:33. 

19:48.5 Rx row 

5k row. 19:12

No rower at work but have a treadmill.  Outside today isn't an option at -7F, wind chills at -30F.  So ended up doing it on a flat treadmill, 23:11.  3 minutes worse than my best 5K outside.  Turned more into an interval sprint then recover, then repeat about 6-7 times.  

1st workout:Shoveling for time : 75mins 🤣

5k Row: 26:36

Previous Time/PR 26:27! Needless to say I was mad I couldn’t have been 10secs faster today! 

29:30

Hadn't ran since exiting the Army 3 years ago.
Only goal was to not stop running
Didn't stop but ended at a 34:42 can't wait to improve this time!

5K ROW 18:06 PR

Training for a half marathon so I decided to run the 5k today.  Ended up with a 23:30 time, which is a PR.  Ran on a treadmill at a slight incline.

57 / 172

5k row

21:17 - nothing special but it's over!

5k run 22:36.

“Increased CRF was associated with reduced long-term mortality with no observed upper limit of benefit. Extreme aerobic fitness (CRF ≥2 SDs above the mean for age and sex) was associated with the greatest survival and was notably beneficial in older patients and those with hypertension. Cardiorespiratory fitness is a modifiable indicator of long-term mortality, and health care professionals should encourage patients to achieve and maintain high levels of fitness.”
Got that? No observed upper limit of benefit!

Row 24:23. New to rowing. Short legs. Haven’t figured out how to go faster!

5k run 27:50

@crossfit forgiven
Emom 12 min sqr cln thruster
7x1@125 
2x1@135
3x1@145
1x1@150
14 min amrap
7 srict pull ups
50 wb
100 du
1 rnd plus 35 wb
M/48/175
Hope to make this up on thurs.

5K row 19:44 
Goal was under 20 mins so I’m happy.

19:12 Row 

No time and place, subbed for 7 minutes of burpees
108 reps

21 mins row 

Run 3.1 Miles in 26:20!
Heavy snowfall and snow on the roads.
#neverquit

Row 20:27

Row. Highest level on dampener. 24.54

Turtle run 5k -> 29:30

My first “official” crossfit workout! 5000m row. 27:48. I’m sure that’s probably a slow time, but pretty close to an all out effort for me (with 50 pounds to shed). Ready to get stronger and faster! Oh, and I accidentally had the rower on 10.

I did the rowing for 5000m and I got 21:15. Which I'm surprised at because that's about my 5000m run time. 

Row - 19:22 - PR by 16 seconds

No rower, and it's really cold outside (the run sounds TOO MUCH worse). So I subbed my new strategy of 1 km row = 40 cal elliptical machine at Level 12:
200 cal in 21:17 and 1.43 miles

I initially thought, gross I'd rather run. Then I had a conversation with my self
Why would I rather run?
Because it hurts less.
Why does it hurt less?
Hmmm..
Maybe I don't try as hard?
*looks at past scores*
Yup, definitely don't try hard enough. Run it is, and try harder this time.

So it's an average 5k time from my understanding, but I tried harder. I'll take that as a step in the right direction!

5k Run - 24:44 (1:08 lifetime PR)

18:59. 5k ski erg. Knee wouldn’t tolerate a run or a row. Miserable regardless. 

First time @ 5k row
Concept 2 rower
Time: 21.56

5k on Satan’s Tricycle. 8:46

CrossFit Trio
1 mile Airbike 2:53 / 104 cals
1 mile SkiErg  7:04  /  93 cals
1 mile Row     6:24 / 108 cals 
total time & calories   16:24 / 305 cals

5k row. 19:17:30 rx

Lunch time....
Did 3k due to time constraints
11:10. On a sub 19 5k pace, but ky ass was getting sore already at the 3k mark

22:02. Row. 

I would much rather row so I ran 5k in 26:23.  😩

Row for 60 minutes = 14459 meters

Row 5k
21:28 rx’d 

5k - 24:57 =) 

2.8 miles, 23:31
I thought my loop was 1.5 miles and was pleased with my time; came in and saw its 1.4.  Damn!

5K row... so much worse. 32:10, not too bad for a 1st ever 5K row.

5K 23:04

Row 18:24.

29:41

Rx row 22:04, C2 rower, damper on 7.
I took a rowing class with a US national team rower and picked up three tips that have helped improve my row: 1) most of the effort comes from your legs and core, not your arms 2) don’t bend your legs on the return until your hands go past your knees, 3) think of the deadlift position when engaging your legs and core. 

22:43   5k. row 

Row 5k - 19:49

Row 20:42.1 - too damn cold to run outside today - I might try the run on my treadmill later this evening. 

6.4 mi on assault bike, 20 min

20:34.7 row.

M/44/6'2"/185#

5000m row
19:28

picked the row 18:52

22:50

run 23:42

row 21min00s!

First time taking part in these 
5000m row : 16.10 done as part of my TriJanuary 

Think about the thing you’d least like to do for 25 minutes, and then do that for 30 minutes. 

Run 26:04

Okay this is an honest and serious question. How the hell do you make the eggs to turn out like an omelet? Am I just too impatient and flip them earlier than I should? But it seems when I wait longer they just get burnt.

Just finished clearing the dinner plates and this, honestly, made me hungry! And the music is just superb. Thanks!

Less than zero problems totally lying on this one. #GimmetheRun

Globo Scale:  Run 5k on treadmill, row 5k, or 6k (if intending to do 5k run and unable to do so), stationary bike max distance for the time of your latest 5k run, or for 25 minutes if this is unknown (this can be a bike erg or a recumbent bike, like an assault bike or Schwinn Airdyne).  If no equipment is available, and/or your globo is closed due to weather tomorrow, pick movements suck as burpees, hops, squats, kb swings, jump lunges, box/bench jumps, double unders, sprints, ect and create an AMRAP and move vigorously for 25 minutes.  An example would be:   AMRAP 25 20 burpees 20 kb/db swings 20 10 ft sprints back and forth 50 double unders.

Row 5000m = 22minutes! 

5k 21:03

5k 21:03

I have a situation where it is far too cold to run outside (20 below before windchill) and I have no access to a rower (canceled school and the recreation center is closed because of it). I can only do bodyweight movements and have no equipment (besides an AbMat). Does anyone have any suggestions for a sub?

Intended Stimulus
.
Long effort day. The idea is to pick the one that sounds worse, making this a mental grind. Today is an endurance day, today is about hanging on. Remind yourself you picked the worse one because you are actively making yourself better. Start easy and hang or build. Find a rythim, you fucking rock!

OPTION 1
For athletes not used to longer efforts (20min+), not used to running or rowing:

In a 25 minutes window:
Run as far as possible
or
Row as far as possible

Whichever sounds worse.  

Well I live in Chicago so I know which one sounds worse! #50below

These types of workouts have a ton of value, but sometimes have low attendance.  This is an opportunity to educate clients and motivate your athletes. 
Here are some thoughts on potential scaling:
I will encourage most athletes to complete the entire distance today. Newer athletes or athletes that have little exposure to moderate distance running  or rowing will most likely have to scale.  On the row, athletes can break the 5k up into smaller chunks and  take small breaks to complete the distance. For the run, athletes can do a mix of running and walking to achieve the full distance. 
For very new or de-conditioned athletes, reducing the distance per the individual’s capacity will be necessary. Striving to achieve 2,000-3,000m can be a great starting point for many of these athletes. I can also have athletes row or run for a set time. For example, row or run at a moderate pace for 15-20 minutes. Another option that I can use is to have athletes run/walk in one direction away from the gym for 10-15 minutes and then attempt to run/walk back to the gym in the same, or less, time. 
If I have any injured athletes, I will attempt to preserve the long-duration, monostructural-only stimulus. For an athlete with a lower body injury a potential substitution could be an arms-only or single-leg row at a reduced distanced. A ski erg is could be another option if the equipment is available. For an athlete with an upper body injury, attempting the run could still be possible. If this is not an option, biking for 10,000-15,000 meters could be a suitable alternative.  

Champions Club Scaling Notes

STIMULUS: This can either be used as a benchmark or a training tool. If it’s a benchmark then you just pick whichever one you want to test the most and have at it — see how your past training has impacted this endurance piece. If you’re using it as a training tool, then it’s best to look at what time/intensity top athletes get on this and work from there. For example, a 16-minute 5k run time is really good for high schoolers in Michigan; for most of them there is not a lot of pacing or holding back going on, but rather picking the fastest pace they can keep up for 3 miles, then sprint with whatever they have left at the end. To preserve this stimulus (again, as a training tool), then I’d try to stay away from running set distances, but rather base off either time or effort. For example, pick an uncomfortable endurance pace (last round of Helen maybe?) and keep that up for as long as you can. Stop where you’re at when you feel the pace deteriorate, then start back up again when you recover a bit. See how you feel after 5 cycles of this. The other could just be run for 1 minute, rest for 3 minutes, and repeat for as long as you can keep approx same distance on the run.
I am woefully unfamiliar with rowing, so maybe Eric or Juan would have better input there. I’d imagine you could approach it in a similar way.

GROUP: “I wouldn’t pay $150 per month to join a track team, Chris!” Sound familiar to anyone? The difficult part about our job is balancing the love for our athletes and being professionally responsible to fix as many chinks in their fitness armor as possible. I agree that OVERALL, coming to your box should be the best part of their day. For best results, this cannot be the case every day. There is nothing I could say to Evan Pugh, Coach Casey, or Sam Butcher that would make them happy about running a 5k, and there is nothing I could say to Murley, Bubs, or Shannon that would turn them into, “Yes! Max effort back squats! This is what I needed today!” 
If the conditions are right, do the damn thing! If not, then try to either combine this one and yesterday’s one using whatever part of the pavement is safe to run on, or do a 20 minute amrap of lunges, jump ropes, and hollow holds/l-sits. As much as nobody likes Pose drills, our gym needs this and I might hang on to it until next week when the snow is supposed to melt. Meldrum, I don’t think they read these comments, so don’t spoil it for them!

INJURY: You can’t do either the row of run, then you probably have a hip thing going on or a spine thing going on. Category 1 movements (as Kelly Starrett calls them) are what you need to stick to, meaning your feet should stay on the ground. Try AMRAP in 30 minutes of: 20 squats, :40 plank hold (top of push-up).

I’M SCALING THIS WELL IF: I’m not enjoying this one bit but I’m doing it anyway.

I’M SCALING THIS POORLY IF: I slip on the ice outside.

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 5. It’s like having a 28 degrees day; sucks on its own but considering it came after days of 2 and -3 degrees, I’ll take it.

GENERAL EMASCULATING LEVEL (1=WHO DOES RING HSPU ANYWAY?, 10=THIS TEENAGE GIRL IS DEADLIFTING MORE THAN ME): 7. Either you’re going to be wondering how you got suckered into this, or you’re going to be wondering how you lost so much running speed since your high school track days. Neither option sounds appealing. But here’s to fitness!

Guess I'm rowing 5k tomorrow.