1:53.2
1:51.2
1:58.4
2:01.3
Rx 

CFWUx1
1:56 2:00 1:54 1:56

4R of 40 sdlhp @ 20kg in 1:30, rest 3:00.

1:13
1:18
1:22
1:23
No rower available, so used 50 SDHP’s (45# bar) for each row. 

15:54 total time

1:38.3 damper 9
1:41.7 damper 9
1:45.3 damper 7
1:44 damper 7.5

40/69.5”/186

148.2,148.2,151,156

15:33

M/34/5'10"/190

Rx'd 15:28

7:13 total row time 
1:50/1:48:1:47:1:50

M/60/6’2”/230

Total Time:
Round 1: 1:50
Round 2: 1:52
Round 3: 1:52
Round 4: 1:53
Total time: 15:07

1:40-1:45-1:49-1:47

1:48:3
1:46:2
1:50:3
1:51:0

Completed 2019-08-30
1:47, 1:50, 1:50, 1:46

I'm very surprised to see this here! The "milk is good for you" myth has been debunked over and over. 
There are now more than enough case studies, scientific papers and simple statistics for people to access and decide to never eat dairy again (at least if you're intelligent to understand them!)
Ignorance is no excuse.

https://www.youtube.com/watch?v=zV9XhX_QSjA

Row 500m rest 3 min x 4 in 17:15. Resistance 5-6.  Row @2 min per round

1:21, 1:28, 1:24, 1:23

1:45
1:43
1:38
1:42

1:45
1:49
1:48
1:55

14:41 (1:23 / 1:25 / 1:27 / 1:26)
Subbed to 4 rounds of 400m run / 3min rest
M / 40yo / 176cm / 72kg

15:55 Rx 

3í—800m run 3min R.I. (3:34,3:34,3:36)

R1 - 1:44
R2 - 1:46
R3 - 1:45
R4 - 1:45

Really great.  Scaled the rows in order to meet the 1:2 rest.
Rowed 200-250 meters 1:40 pace..  Then rested 2 mins. Repeated 10 times.

2:04.2 s/m 30
2:04.5 s/m 28
2:02.5 s/m 31
2:06.5 s/m 30
2:04.5 s/m 33

RX'd 17:38

15:57 rx’d 
1:40
1:47
1:48
1:42

1:38
1:36
1:40
1:40

would have loved to keep it under 1:40...... maybe next time.

Rx: 1:48.2, 1:50.5, 1:53.3, 1:55.6

Rx: 15:52

1:39.2/1:41.5/1:44.3/1:47.0

16:47 Rx
500m Row: 1:55, 1:56, 1:51, 1:47

1:46.3
1:49.1
1:50.1
1:51.0

The plan was to go H.A.M. on the first round, +2 seconds on the second round and hold on to what I can for the last two rounds. Wanted to keep everything under 1:50.0. 

Set the rower as follows:
500m
- Rest 3min
500m
- Rest 3min
500m
- Rest 3min
500m

Time captured in memory: 15:55.9
Each interval:
1:31.8
1:44.3
1:49.7
1:50.2

I just went hard, three consistency out the window.

Rx in 16:29
1:47.5
1:51.5
1:57.7
1:55.5

Jackie rx in 17:32

4 rounds for time of:

Row 500 meters
Rest 3 minutes

17:00 w/ rest

Did rows yesterday instead of SLIPS:
Ran 400M
2:01
2:15
2:26
2:31

M/38/6'2"/215#
Rx
1:36.2/1:37/1:39.2/1:39 
15:31 with rest

M/44/6'2"/180#

Rx'd 
1:39.1
1:42.8
1:43.5
1:41.8

No rower
4 rounds of 3 min 400m run with remaining time filled with burpees - rest 4 min
2:00/14 burpees
1:59/11
2:00/12
1:58/11.5

1:47, 1:53, 1:49, 1:55

16:05 Rx

1:39, 1:41, 1:39, 1:41

row hard and fast after squats day... ugh. 

As RX: 2:00.4 / 2:03.5 / 2:05.4 / 2:08.5

Sub 50 sdhp 45# bar for rows
1:25
1:47
1:56
2:21
Total with 3 min rests: 16:31

15:50, rx (1:38.9, 1:42.7, 1:44.4, 1:44.0), I knew it would hurt and it sure did.

This is awesome! 3 minutes gives plenty of rest.  How can I make it challenging? I think that to make it challenging, I'd rest 1 minute after first round, 2 minutes after second , and 3 minutes after third round.

Got a new 500 meter pr 1:38 today!

16:19 total
1.44.3
1.47.3
1.50.9
1.50.7

RX, 
- 1:37.4
- 1:41.1
- 1:45.1
- 1:45.1

🤢 No gaming on this one... Just held on as hard as I could and rowed like I was being hunted. Thanks Coach. 

Total Time: 15:47
R1 - 1:37
R2 - 1:41
R3 - 1:43
R4 - 1:46

After about 3 weeks of vacation with only a bit of fitness during that time...
rx
2:05
2:08
2:12
2:08
m/49/175
compare to was
1:54
1:50
1:55
1:52

15:30

Had to sub:
4 Rds
50 SDHP (45#)
Rest 3 mins
1:44/1:42/1:40/1:39

"It's Still Dark, Yet You Open Your Doors"

Two decades ago, a fitness trainer named Greg Glassman finally got his own space, in the back of a Santa Cruz jiu jitsu studio.

Then, a pair of gymnastics rings ran you several hundred bucks and you could not find bumper plates in a commercial gym. Fran was just a name. Exercise was divided by gender. Men kept to the free weights room, and women were confined to the cardio and stretching area. Much now de rigeur, from small group coaching, to timing workouts, to combining running and deadlifts into single workouts, was then unheard of. Olympic lifting, adult gymnastics, indoor rowing, powerlifting - these are just some of the disciplines CrossFit affiliates raised from obscurity to ubiquity. The youngest generation must think it’s always been this way.

Meanwhile, the world has gotten sicker, less fit, and economically and politically concentrated. The US diabetes rate’s nearly doubled in one generation. Businesses are dying faster than they’re being born, for the first time in history. And no wonder, big business has rigged the system. Corporate subsidies and bailouts, regulatory capture, occupational licensure, financial instrumentation - the tools are many but the result is one: unprecedented inequality of prosperity and power. Malls and storefronts have shuttered, ever more professions require government permission to enter, and life expectancy has fallen three years in a row. 

What a contrast we witness inside our affiliates’ doors. Politicians and corporations talk about small business and free enterprise. CrossFit affiliates practice them. Officials talk about how they might one day reverse chronic disease. CrossFit affiliates accomplish it. Nations, ethnicities, genders and political views are touchstones of conflict everywhere. It gets worse each day. At CrossFit affiliates, everyone works together, and these issues are somehow transcended, rarely even mentioned.

When the rich cheat it’s called rent-seeking, the polar opposite of CrossFit’s Least Rents Model. CrossFit HQ left opportunities open for its affiliates and the companies that serve them, in hope they would rise the task. They did, far beyond anyone’s expectations.

Opposing the currents of modern error has not been easy. CrossFit fought tooth and nail, from DC to Dubai, to keep its adversaries from anointing themselves the affiliates’ bosses. Or worse, shutting their doors. Yet we succeeded, thanks to the clout of CrossFit affiliates and their members. DC officials live in fear of another round of CrossFit emails.

They tried to paint us as dangerous. NSCA lied about one affiliate and made up an injury rate out of thin air. ESPN ran an series of anti-CrossFit hit pieces based entirely on intentional deception. Outside Magazine asked “Is CrossFit Destroying the World?” on its cover. Yes, destroying the world of ESPN, Outside Magazine and their partners. Thankfully, NSCA may not be around to trouble us much longer. And the message that CrossFit is essential, not dangerous, has spread. Even in the media. 

CrossFit is either a revolution with a (digital) head office, or a company transformed by its affiliates into a revolution.

Every fitness trainer benefits from the CrossFit revolution, but you, the affiliates, lead it. Flying the CrossFit flag, you signal each day that you are holding the line against disease, corruption, and lies. Amidst a world getting sicker, in more ways than one, your members march in the opposite direction. Towards health. 

Today’s challenges may exceed those of 1999. An array of industry, government, and academic interests has aligned to preserve the profitable status quo, feigning to treat chronic disease with laws, gadgets and drugs. To stay the same they want CrossFit to change. The plan is to place gyms and trainers under the yoke of healthcare, hence government. To turn what we eat and drink, and how we move, from private choices informed by evidence, into public policy enforced by surveillance, and decided by committee. 

Fuck. That. For one generation we stood apart, in the name of squats, stopwatches, and “no sugar.” And still we stand, unbowed. The CrossFit revolution is born again, each morning you open your doors in the darkness. Here’s to another 20.

Recently bought a C2 and this was a great opportunity to work on rowing.
Rx on damper setting 3
2:08 😟
1:54
1:59
1:53

1:52.5
1:51
1:55
1:45

3 minutes rest

1:40 - 1:42 - 1:46 - 1:47

1:39.9
1:42.8
1:50.4
1:47.7

Rx’ed
4FT
1- 1:45
2- 1:32
3- 1:38
4- 1:38

1:53.6
1:53.0
1:52.5
1:52.5

Subbed my standard 20cal elliptical trainer (level 12) per 500m rowing:

15:28 total time
Splits were
0.15mi / 1:36 (---)
0.31mi / 3:13 (+0:01)
0.43mi / 4:49 (---)
0.63mi / 6:29 (+0:04)

Bummed about the last one -- ran out of gas on last 5cal.

54 YOM 5’6 215.5

500 m Row
3 Min Rest
4 Rounds
1:58
2:05
2:06
2:07

I've noticed that some of the posted recipes include dairy.  As a CrossFitter accustomed to Paleo and hearing about how dairy is "bad" for you, the inclusion has surprised me a little.  However, taking into account everything HQ posts about health and wellness and science, does that mean CF HQ does not necessarily endorse one dietary lifestyle?

There is no recommendation on these workouts, like how many to do, are we doing rounds or reps, is there a timezone we are looking to fall in. I like to prescribe these to my folks but I feel like it's almost always a bit of a guessing game.

Modified:
4 rounds for time of:
50 SDHPs, 45 lb bar
Rest 3 minutes
1:37-1:52-1:54-1:48
M/39/5’10/175

Well, a least the truth is coming out. It's frightening the damage that the "low-fat, high-sugar" craze has caused in the US...

Ran 5x600 (.375mi) with 2:30 rest
2:45 (gps distance)
2:21/2:22/2:18/2:16

I did 3 x 500m row with 90s rest last week (14/8/19) after the Jerk complex:
1:49/1:41/1:41
I am confident that I could hold 1:40 for all four rounds of this

1:53
1:56
1:59
1:57
Resistance 10 (Concept2 Rower)

Finished with:
5x3 Power Snatch @ 37.5kg
5x5 Thrusters @ 45kg
5x3 Snatch Pull @ 52.5kg

15:36.5 (1:37.4 - 1:39.9 - 1:39.8 - 1:39.4) Rx

2:05-2:04-2:01-1:59

4 rounds of 500 meters: 1:57, 1:58, 1:57, 1:58. Rested 2:30 between rounds.
Then 3 sets: 0:40 wall walk to handstand hold, 10 planks with scap pull, 5 strict and slow push-ups, 5 scapular pull-ups, 10 tight and controlled kipping swings.

1:48-1:45-1:44-1:42
RXD 

16:44
500m
3min rest 
Resistance 10

Total time 15:59 (row 1:39, 1:43, 1:48, 1:49)

4RFT scaled as I was short on time
500m row
1 min rest
11.48 min 👍

Globo Scale:  If you have a C2 rower, do this as Rxed.  If you have another type (xebex, assault), find your distance over 2 minutes at a 1000m pace.  rest 5 minutes, than do this distance 4 times resting 3 minutes between sets.  If you do not have a rower, run 400m or assault bike 27 calories, 3 minute rest after each set.   The goal for this one is to hold a similar pace among all 4 sets, but to be all out on each set as well. 

INTENDED STIMULUS
.
Ouch! Yesterday was strength day, it was fun as hell. And it was immediately rewarding. You get your rep, you feel strong, you win! Today is all about how much are you willing to be uncomfortable. Metabolically, yesterday we were hitting that phospatic pathway. Don't worry about the fancy name. This just means we were training your body to produce lots of energy in a very short time span (less than thirty seconds). There is a specialized system for that task. Today we are training another pathway, the glycotic/lactic pathway. What we are doing is depleting the muscles of all their stored "sugars" to produce a lot of power in a short/medium time span (more like 1:30). This means we want this to burn, we want that acidic sensation in your legs and arms. This should be about your muscles not your lungs, even though you will be breathing hard. Also, we want to set you up so that you can recover each time. That's why the rest period is 3:00, about twice what the 500-m ideally would take you. In that period your body can replenish those muscles with its sugars so that you can hit the next set and hit the same pathway. For this reason, today scaling is really important: If the distance is too long for you, so that it takes you longer than 1:30 to finish it, then the recovery period becomes sub-optimal and you start hitting more your aerobic capacity than your anaerobic capacity. Still productive, but not the same. So even though we all can do this RX, maybe we should not. Now this whole workout is still for time, so there is still some pacing that needs to happen. Don't blow it all out on the first set, but go really close to it, and then hang on. Hang on for dear life. Options for scaling today are not based on difficulty, just two different approaches on how to do this. 
COMMIT TO THE BURN!


OPTION 1
In your warm up sets let's do a trial. Row a near maximal effort split of 1:30. Record that distance. That's your distance today.


4 rounds for time of:
Row your trial distance.
Rest 3 minutes


OPTION 2
 
4 rounds for total distance of:
Row for 1:30
Rest 3 minutes

Warm-up for 190822:
GENERAL WARM-UP

Row 200/150 meters
10 PVC Pass-throughs
Row 200/150 meters
10 PVC Muscle snatches
Row 200/150 meters
10 PVC Power snatches
Row 200/150 meters
10 PVC Squat snatches

SPECIFIC WARM-UP

"Triple Pause Drill"
Perform 5 cycles of drill, then 30-seconds of normal rowing
- Pause at the release (hands relaxed)
- Pause at body angle (torso leans forward)
- Pause at half slide (slight bend in legs)

"Rate Builds"
Perform 20 full strokes at the following stroke rates:
22, 24, 26, 28 Strokes Per Minute (SPM)
*Rest as needed between 20-stroke efforts

Champions Club Scaling Notes

RANT: 
Again, we don’t have a rower that hasn’t been rained on through a leaky roof, so we always sub when it comes up. I have rowed enough in the past to know that it is very unpleasant, but not enough to know how to pace, etc. With that being said, the one thing I wish I could do over on my Barbara notes is that, yes, the 1:1 ratio is good but only 3 minutes of work might not have been a good bet. 5 of work and 5 of rest might have been a better option. So for this one look to make the rest a little longer than the time you’re working, but the work time should stay consistent enough for you to be like, “Eh… that went pretty well” after the workout.

I SHOULD TRY THIS RX’D IF: my rower did not have rusty roof water leak on it.

GROUP VERSION:  
4 3-minute rounds of:
Run 400 meters
Max reps burpees in the remainder of that time
Rest 4 minutes

I’M ONLY HERE ONCE A WEEK AND THIS IS THE DAY VERSION: group version is good

INJURY VERSION:
Upper-body injury — 5 400m runs with 3 minute rest in between
Middle body injury — that row might be a good idea if you got it, or bike. Add rounds if the intensity can’t be there
Lower-body injury — same as bike

WARMUP:
Squat — row or run prep
Candlestick — prep for falling
Handstand (walk) — also prep for falling
Jump rope — always
Push-up — finish for rowing and running position in upper body

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB):  7.