8:11.8 Rx'd (PR is 7:39)

CFWUx1
8:11

7'30

8:10

8’36”

8’36”

9’32”

9’40’’

9'50''

8:20

8’32’’

8’22

8’22

9’57

8’08”

8:15 

9'13 2000mt

9'57

10’00

10'00"

8'55"

10:00

8'52

8'11''

8'11''

7'22"

8'11" 

8'11''

8'11''

8'11''

7'25"

8'56" - 2000 mts Row

2000m - 8’09” 

7'42" row 2000 mts

9’40”

8:53

8:12 minutes  2000m Row

8'45

8'45.

9'40"

subbed 20 dumbell burpee deadlifts, 80# dbs

4:40

(maybe try 85# dbs next time)

3R+31r sub AMRAP 15 sdlhp@20k, 14 alt jumping lunges, 11 burpees. Was aiming for 4R but just back from 1 week off

8:42 resiatance 6 (PR!)

No rower. Estimated 400m and ran 4 lengths my uncles dirt road in 5:45 with no warmup. Just rolled out of bed pissed off on almost no sleep and wanted to run hard. Turned out to be only .83 of a mile total. Felt good/bad in a good way anyway though...
Still at 1400’ higher elevation than I live at, seems noticeable but maybe it’s my imagination. Done on 8/10 

40/185/69.5”

8:15

M/60/6’2”/230

7:51.4

8:24
No rower. Used SDHP’s with 45#. 

ran 2000m : 8:32

7:30

7:09
Last PR was 2015-7:06

7:28.2, compare to 7:16.7 (lifetime PR).  considering the week I had, I'll take it!

7:38

11:21

1st 500 at 1:50
Did the rest in 42 seconds intervals with 30 seconds of rest in between to maintain a 2k/7.

D
15:16
21 on 30 off

8:10

7/24 - 7:23
7/20 - 7:41

8.26.6

SDHP 200 with 32.5 lb 12:23

7:47.9

43yo/m/6'1"/195#

7:58.5 resistance at 5

8:33
Subbed to 1 mile run
M / 40y / 176cm / 73kg

7:02

7:15.8......PR remains 7:12.1

8:34

7:51! Almost a 3 second PR! My split was 1:57.7...but I really couldn't stand up for close to 10 minutes after...

7:23.1

Splits:
500- 1:47.7 (30 s/m)
1000- 1:51.6 (27)
1500- 151.3 (26)
2000- 1:52.6 (26)

Damper- bottom half of 6.

7:18.9

Completed 190721 prior...(catching up from a weekend getaway)
Only got through the first 1000m due to starting WAY too fast....was probably my best 1k ever as a consolation

7:06!

7:42

First squat/climb WOD, than this one.
Subbed 2000m run, mostly uphill.
9:29
42/1.78m/77kg

Scaled to 5reps:  35#/45/55/65   3reps: 75
1rep: 77.5(PR)/80 

8.41

7:17

8:20

6:46 rx
(On hotel’s LF water rower. Pace felt faster than I would have been able to maintain on a C2. 🤔)

7:25

Completed 101718 WOD first and rested 44:00 then completed this WOD.
8:28=2K row.

SDHP 17.5lb 
time 12:25

8:10

6:06 subbed 120Cal Airdyne (30Cal/500m)

7:31 RX

Damper 10

M/6/190/51

7:36.8 Rx

8:10.7 RX

7:33 Rx

8:20 Rx

M / 30 / 5'8" / 150 lbs

7:51, slower than last effort of 7:43.  Came out too aggressive and crashed and burned😩

M/ 35y/ 174cm/74kg

Rx 7:48

first time! 
went for 1:50/55 pace , got slugish after 1000m couldnt move below 2:00, 300m left to finish a burst of strength came out if nowhere and finished at 1:55 pace again.

Loved it

M/ 35y/ 174cm/74kg

Rx 7:48

first time! 
went for 1:50/55 pace , got slugish after 1000m couldnt move below 2:00, 300m left to finish a burst of strength came out if nowhere and finished at 1:55 pace again.

Loved it

M/ 35y/ 174cm/74kg

Rx 7:48

first time! 
went for 1:50/55 pace , got slugish after 1000m couldnt move below 2:00, 300m left to finish a burst of strength came out if nowhere and finished at 1:55 pace again.

Loved it

M/6’2”/190/42 
7:48
Warmup
15m stretch/planks/h.s holds
250 jump rope
50 squat
25 ring rows
Weighted sled pushes and pulls

2000 m row. 7:47.   M/5’11”/ 230#. 

My quads say hello around 1500m mark. 

Row 2,000 meters

9:10

M/44/6'2"/180#

Rx'd 
7:19...legs still toast from high volume squats almost needed a life preserver thrown to me

10:25 rx - I think the distance gauge was broken. Said 2:00 500m splits, but took over 2:30 each 500m. Could feel the rope slipping internally on almost every pull. Matrix rower.

Was there ever an official announcement that we were going to row this year more than any of the last 10 years? This is not a complaint.

7:14.2. Not a lot of time so I didn’t warm up at all. 3-2-1 Go and I was rowing. I’d like to see what I could do with a primed and warm nervous system since 7:09 is my lifetime  PR. 

M/34/148#
10+mins
Scaled to 500m x4 with 1min rest 
Splits: 1:58, 1:56, 1:58, 1:58 
I use dampener level of 5-6 and weight 148#

8.14min
Resistance at 7 😁👍

9:29 ugh....:)

2k row, damper at 7.5
8:50 (10 sec PR)

1 mile run on treadmill.

9:22

8:09

7:59.4

10:28

8:18 Really enjoyed my first week.

6:59- it was the second worse lactic acid burn I have ever felt in my quads. I was aiming for a 1:44 pace, but went out too hard in the first 500.

80 calories elliptical trainer Level 12 (40 cal per 1000m)
7:33

8:17- subbed a hot 1 mile run 

I thought I’d be way off my PR (8:02) because of the heat, but checked my notes and that was last August also hot & humid. No excuse 🤷🏻‍♀️

7:29
Using a model b so no damper control

9:17 at 5 resistance, my first time trying this. Felt great (terrible). 

6:29 
Resistance 4

7:39
Damper 8

Decided to throw a 1 mile run on the beginning and end to do the Jerry hero WOD - 21.12 (damper setting 10)
RIP 

Time - 7:44

Damper setting 7

7.38 for me.
Resistance 10
Had already completed Jackie with low weight on Thrusters. 
Was a tough last 400. 
Well done to all. 

8:35.  I’m repeating this later

Called an audible here & went for a longer run. 4.25 miles, 39:13. 

7:18.5 (3.4sec slower than my lifetime PR)

I knew I wasn’t going to PR, but I surprised my self today being that my legs are still sore from the 105 back squats we did last cycle

One of my favorite benchmarks. Shooting for under 7:00. Best time so far: 7:12. Does anyone consistently use resistance higher than 6, or is that the standard?

8:16 resistance 10

7:10:40

INTENDED STIMULUS
.
Hell yeah! This is one hell of a benchmark, and one hell of a workout. And also this is hell. Especially the last 1250 meters -😬. Kidding, not kidding. The majority of people will end up in the 7 to 9 minute window. Because of the nature of rowing, and this short duration you are against a piece that will hit all your energy systems hard. This will burn your lungs and your muscles. Two things will help you: solid technique and a solid mental plan. For technique: follow the chain, it should move smoothly, in a straight line, methodically and rhythmically -this will be your immediate feedback. Mentally: divide this race in 10 sets of 200 meters, stay within your current set and deal with the next set when the time comes. Like any other benchmark don't make it your only objective to beat your previous time. This will just put a lot of pressure on you and set you up poorly. Find an aspect to focus on that will make your movement better, and one that will make your mental game better. For example: relax the hands and engage the shoulders for movement. And "stay confident" for your mental game. Focus on what your grit can control, leave the result up to the gods. 

Warm up for 190720:
GENERAL WARM-UP
1 round of:
Row 500 meters
Then,
30 seconds of each (per side):
Spidermans
Ankle circles
Samson
Pigeon pose
Air squats
Cossack squats

SPECIFIC WARM-UP

Reverse Pick Drill:
- 20 strokes with legs only (with arms hanging and back in catch position)
- 20 strokes with legs and back (sit-up and extend forward)
- 20 full strokes (legs, back and arms)

"Pull, Pause, Punch” Drill
- Pull to finish position.
- Pause in the finish position, with the handle at the bottom of the chest, shoulders relaxed.
- Punch hands forward and pause with them just past the knee.
Perform 5 cycles of drill, plus 30-seconds of rowing

Practice
100 meters (at avg. estimated 2k split time)
100 meters (+2 sec avg. split time)
100 meters (-5 sec avg. split time)

Globo Scale-as is.  If no rower is available run 1 mile (track or treadmill with slight incline) or 100 calorie assault/echo bike/120 calorie aerodyne. 

7:10.4

Champions Club Scaling Notes

RANT: 
So throw out the word “row” on this one. Single modality, low volume, 1 round… intensity is going to be the thing here. When looking to scale, figure out a way to hit an intensity that is really going to suck. In order for intensity to happen, two things need to be in place: technique and experience, in that order. If you don’t have the timing for a movement down, that means you need to lower the intensity and up the volume (meaning reps for practice). If you do have good technique, then you just need experience knowing that as miserable as that pace makes you, you won’t die. So get curious and see how much discomfort you can tolerate before the form goes to crap.

I SHOULD TRY THIS RX’D IF: I have a rower and I will be unable to speak for 10 minutes afterwards

ORGANIC SCALES:
Strength — warm-up and work your way up to 1 set of 30 consecutive reps on the front squat
Stamina — if not this (or run), then do something like max reps air squats in 5 minutes
Endurance — 35 burpees for time. Rest 5x what it took you to do that, then do it again
Flexibility — SLIPS anyone?

NEUROLOGICAL SCALES:
Coordination — up the distance, down the speed, pick something on the Pose-Fall-Pull continuum to emphasize
Accuracy — split into 500m efforts, resting 4x what you worked, and try to keep even splits
Agility — something else, probably sport related
Balance — probably something else. SLIPS?

GROUP VERSION:  If I have a big group I’ll split people into groups of 2 or 3 and they’ll race 1k efforts with as much rest as needed between. If it’s a small group, I’ll have the fastest person run 1k then everyone else turn around when the first person does. Should be a mad race back to the gym on the way back.

WARMUP:
Jump rope — always
Squat — hip prep
Kip — overhead and hanging
Handstand — more overhead plus you can get some falling practice if you’re doing hs walks

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB):  probably a 9 if you're fit enough to really make this be not as much about muscular fatigue and more about how bad you want to suffer