8:06.8 Rx'd (PR is 7:39)

CFWUx1
9:15
Stomach problems Sat/Sun, first WO after.
Also got 2nd Covid vaccination Sun.

2000metros. 9’06”

9’04 (9:04)

wod engana besta! Morria, mas passo bem!!!
7’50”

Wod engana besta!!! Morri, mas passo bem!

7:39 treino muito bom, próxima meta superar meu tempo

7:39 gostei demais do treino, próxima meta superar meu próprio tempo

07'17

2000mts Row - 9'07"

2000mts Row - 9'01"

subbed 20 dumbell burpee deadlifts, 80# dbs

3:45

(4:40 last time; maybe try 85# dbs next time)

8:30 1.6km run

7:56.1 vs 7:28.2
I paid the price for doing this immediately after 190904.

7:47

7:52.9

7:22.3 rxd -damper at 6.5 Very tough at the end. Glutes are feeling it now 3-4 minutes later. Last time 7:19 I believe. 
40/69.5”/185

7:52.9 PR

Subbed 2k run: 7:56

Left for vacation on this date. Completed TODAY, Saturday, Aug.3, with this sub, which is my standard:

80cal elliptical trainer at Level 12

7:16

This was REALLY fast for me!

7:22.1 - 1 second PR. 

Splits:
500- 1:49.7 (28 s/m)
1k- 1:50.7 (27)
1.5k- 1:52.2 (26)
2k- 1:49.5 (26)

Today felt more intentional than last time (which was my first ever 2k row). Last time I went harder on the first 500, but hit a wall around 1.5k. Today I tried to keep 1:50 pace throughout, then speed up a bit at 500, and kick it up at 200 and 100 left. It felt better. 

7/22/19- 7:23.1

9:40
42 on 25 off for 7 rds
Went straight through rounds 8 & 9 with no rest

Compare to 11:20

D 14:00
21 on 25 off for 20 rounds
Compare to 15:16

Today: 7:04.
Yesterday: 7:09
Previous PR 2018: 7:06

Level 6 - 9:45 

8:03

7:40

Subbed 2000m run 9:09, previous 9:29

42/1.78m/77kg

32 / M / 5'9" / 135lbs

15lb dumbbells SDHPs x100

9:57

8:15 
Damper 6.5

M/60/6’2”/230

6:51 RX

Got the PR!

7:09.1, damper at 6.5
40/m/174

Old time was 7:12.1 and a few days ago was 7:15.8

Great read! Sometimes it’s difficult to explain to people the WHY behind CrossFit. But this is just one of The reasons why it’s pushing us towards the state of wellness! 

7:47.03. M/54/84.2 kg 

5:37 subbed 120Cal on Airdyne (no rower) last week was 6:06 120Cal Airdyne

7:19 rx

190721 - 6:46 rx (LF water rower)

9:27 as Rx’d

30/m/5’11”/188

8:10
M 53 5’8 142 lbs
Running and rowing is all I can do until I get my new shoulder. 😫

It was my first chance to try a ski-erg so I did 1000m on that and then ran over to the rower for 1000m. Finished in 9:50. I also added Squats, Kettlebells and Arc Trainer to finish. 
5'7"/240lbs/M 

7:30

8:07.4, a 2:01.9 pace

160406:  7:59.5

56/5'8"/160

7:45 compared to 7:51.  7:43 back in April is PR

M/35y/174cm/74kg

7:45   3 seg pr! 

My legs were more tired than last time because of Kelly and the Stamina squats i did after kelly. I git really lucky and stumbled ay my box with Fran Estera, national 2k record holder who polished my tecnique. He Told me to use more legs, and avoid roubdibg upper back when reaching in front to initiate the stroke. He has a freakish 5:30 2k!! Ecen with sored legs i got less tired at 1k mark and got a pr. Some solid advices, even consumed legs are more resistent than arm pulling. Also changed strategy. Sustained 1:57 pace for 1500m or so last 500 went up to 1:53 . 

Did some stamina deadlifts afterwards
Not for time:
3-6-8-12-15 deadlift 125kg
each round followed by 5 strict hspu.

Swollen Sored and satisfied 😊🔥

7:20.8 Rx 

6:54 PR

SDHP 
12.5 LB 
TIME 12 :32

2000m Row: 7:34.2
             Prev: 7:36.8

200 SDHP 32.5 lb 9:50

5’8” / 164 lb / 21 / M

Rx’d 7:38

Been slacking on my cardio lately, nice little system shock

7:55.8 dampener 9

7:42

7:03. 3 seconds faster!

43/6'3"/200
7:05.3

1 mile run: 8:18

Compare to: 8:17
Hmm, in my mind  running on a beautiful 68° morning instead of during a heat wave would have made me faster. 

2000m
Resistance 10 
8:37

2000 meter row 7:52.5. Male age 63. 6'0", 165 lb.

2000m row at resistance level 7
8.04 min...10 seconds off my previous PR!!😅👍

7:30

7:19

Row 2,000 meters
7:20

7:53.8  followed by 10 min of HSPU starting with 15 cal on AB then every 2:00 thereafter, 42 HSPU.

Always a good read!

M/44/6'2"/180#

Rx'd 7:08...11 seconds faster than last time

7:55 23 second PR!!!

8:18 back in 2011

THanks Juan for posting the video last time - it helped "it doesn't get worse"

7:35 rx’d 

7:40
Rower @ 10

8:36

8:23

8:10

8:51 - first wod so nothing to compare to.. always use Garmin to record exercise but (apparently) training effect was 0.2 aerobic and 0.0 anaerobic... 🤔? 

1 mile run outdoors. workout 190720 was 1 mile on treadmill.

8:26

7:29 Rx (new PR, 4 sec bettet time compared to last week)

Decided to go off script today.
“Randy” but less stressful: 10 min EMOM of power snatches at 55 lb. for 9 rounds of 7 reps and 1 round of 12 reps (75 reps total).
Rested 3 minutes then completed:
21-15-9
Deadlifts 155 lb.
25 lb. dumbbell Abmat sit-ups, straight legs
Kipping pull-ups 
Rx 10:19.

M/41.....1st time for the row, 10:55, now to drop 4 min

8:30

M/31
7:26 OUCH 

7:22 Rx (3.5sec off last week, and 7sec off my lifetime PR)

8:19.01

I do it in 7:34s 

안양공식인증지부 크로스핏힘
7:10.3 (D=5, 500m/1:47.5, s/m 26)
강경택 45세/180cm/90kg)

7:49

INTENDED STIMULUS
.
Let's learn! Yes! You get a repeat and for this workout, this is very valuable. If you did not do 190720, go read that post. If you did it, today it is time to learn. Whether your previous performance was a total disaster or was a complete success let's use it to your advantage today. The easier way is to start by making your target pace for today the average of 19720. If you start your row at that target pace and keep it throughout the 2K and push the last 250m at the end you will be under it, so you win. You know now you can keep that average pace, so that will give you the confidence needed in the middle 1250 meters. Keep in mind this is theory, we want it to work, but your body's capacity varies from day to day. Whatever happens today you will learn. GRIND! 

6:28

Warm-up for 190724:
GENERAL WARM-UP

2 rounds:
Row 500 meters
1x "Burgener Warm-up" with an empty barbell
   3-5 reps of down & up 
   3-5 reps of dip, shrug, elbows high & outside 
   3-5 reps of muscle snatch 3-5 reps of snatch land 
   3-5 reps of overhead squat

SPECIFIC WARM-UP

"Pick drill" with feet out of the straps
2 rounds of:
- 10 strokes with arms only (with legs and back in finished position)
- 10 strokes with arms and back (sit-up and extend forward)
- 10 full strokes (legs, back and arms)

"Cut the cake" drill
- 3 full strokes
- Recover with arms away and rocking over
- Pull with arms and back only
Perform 5 cycles of drill, plus 30-sec of rowing

Practice
3 rounds of 100m, increasing in pace each round

I’m guessing the next three workouts are going to be killer 😭

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.   For this one if you subbed last time repeat the sub you did on the 20th if possible , to see what  improvement you made from last time. 

Ummmmmmmm is it Saturday?!

Champions Club Scaling Notes:

RANT: 
I just said "Holy Hamburgers!" out loud and everyone hanging out after the 6:30 session looked at me weird. The reason I have liked all of the quick retest workouts is because our new people have a chance to see where they're at. Before it would be sometimes a year or so before they would come across a workout they could retest, especially if they're a two-day-a-week kind of person.

On the other hand, the burpee workout I did really sucked, and I can imagine the 2k row would be even more miserable at an all-out effort.

Check last time's stuff for notes.