Redo of the WOD I did in 2023

1,256 m
1,251 m
1,247m
1,224 m
1,250 m

6228

CFWUx1
1122 1170 1175 1170 1190

Round 1: 1361 m
Round 2: 1312 m
Round 3: 1312 m
Round 4: 1304 m
Round 5: 1306 m
Total: 6595 m

Rx:
1075 m
1141 m
1133 m
1128 m
1106 m
💪💪💪

6,783M RX

M/38/5’9”/195#

1247,1220,1215,1203,1215

1283-1214-1222-1162-1189=6,070
Compared to 
1335-1260-1211-1225-1202=6,233.  Yes, I am closer to 50 than before

2 minutes each, and subbed burpee pull-ups for row

78 reps

elliptical 
.58
.62
.66
total 1.86

5,664 meters/125 pushups -I did this with 25 pushups unbroken at the start of each 5m round because I am worse at pushups than I am at rowing. Otherwise rx’d. 

Pushups got tough and slowed way down but I managed to get on the rower by :33 each round. Nice pump/very tough. 

178/41/69”

6844m Rx 

1:49.5 ave/500
1381/1378/1367/1364/1353

RX
1279
1247
1218
1227
1232

Champions Club Scaling Notes

RANT
Nothing to rant about

WHAT ABOUT THE MOVEMENTS
Rowing - mono structural movement done at a distance that would need to be paced a bit, but still a little faster than you think

MAIN DECISION
Do I want to dedicate the entire session to rowing or do I want to break it down into smaller parts?

TECHNIQUE SCALE
Complete as many rounds as possible in 20 minutes of:
15 deadlifts
15 ring rows
25 squats

CONSISTENCY SCALE
As is

INTENSITY SCALE
3 rounds
Row 5 minutes
Rest as needed between

INJURY SCALE
If you can't row, then think about breaking the movement into it's smaller parts like the technique scale

MY STUFF
I did 4 800s with a 1:1 work/rest. 3:50 on the first one, 3:08 on the second, 2:58 on the third, and 2:52 on the forth. I was freezing my pants off

GENERAL FEAR LEVEL: 8

M/25/5'8"/155lb
CrossFit AFK

1324m-1300m-1312m-1274m-1314m

1259/1255/1254/1259/1272m

5313 Rx
increased meters each round
1-1048
2-1062
3-1064
4-1069
5-1070

1122
1105
1144
1163
1181

Did it with tube rower, so not ideal for cardio but still good stimulus I guess
129 strokes - 152 strokes - 150 strokes - 170 strokes - 171 strokes

1354
1365
1356
1348
1351

1300, 1300, 1308, 1285, 1286

170303: 1364, 1349, 1341, 1326, 1338

42/6'0/204

used interval setting on PM5 monitor (damper set to 9)
1408 147.5
1419 147.2
1394 149.1
1393 149.5
1401 148.5
TOTAL: 7015

Ski Erg

1267m
1274m
1284m
1295m
1314m

6434m Total


Splits
(1:58.4)
(1:57.7)
(1:56.8)
(1:55.8)
(1:54.1)

1299
1312
1281
1299
1288
6479 total 

1166,1173,1201,1176,1178

1227, 1264, 1240, 1245, 1259
total: 6235

Wasn’t feeling this one yesterday so took a rest day. Glad I did... able to
push pretty hard today! 

34/5’10”/220
1401m
1326m
1302m
1290m
1272m

TOTAL
6595m 

1104
1095
1101
1067
1112m
M30s 220lb

1-1030
2-1081
3-1103
4-1102
5-1085

1274 / 1276 / 1304 / 1254 / 1319

1398
1402
1392
1382
1384

using gym clock, which means the rower clock starts a few seconds behind. However, I also counted post-buzzer drift which evens things out.

1069 m
1100 m
1097 m

1220
1249
1251
1276
1294

M/42/75kg / 1.7m

This was a fun one, especially as my son had just done this one so I had to beat his times...
1092
1076
1049
1048
1068

5.3km. 

Sub bike, 1.2 miles per round

No rower, found this online. 

Superman vs. Batman

12' AMRAP
8 bar facing burpees
4 power cleans with 185lbs

3' rest

12' AMRAP
8 bar jump overs
4 SDHP with 95lbs

6 rounds and 15 rounds. Woooooo,fun stuff. 

1081/1096/1096

Only had time for 3rds.

1306m/1335/1301/1282/1309

M/55/6’1”/181

5 rounds:
5 min for max distance on Rogue Echo bike*
5 min rest

Rd 1: 2.03 mi (77 cal)
Rd 2: 2.03 mi (78 cal)
Rd 3: 2.04 mi (79 cal)
Rd 4: 2.07 mi (82 cal)
Rd 5: 2.06 mi (82 cal)

Total: 10.23 mi (398 cal)

*got up too late to make it to open gym at the box, so had to ride the death bike at home

Couldn't run due to snow, now rower, subbed w/ 12kg KB:
Rounds 1,3,5: 20 KB swings, 20 KB High Pulls
Rounds 2,4: 20 Single arm KB Snatches, 20 KB Front squats (alternating arm each 10)
1-130 reps
2- 120 reps
3-135 reps
4-132 reps
5-145 reps

6505m (if I mathed right) ASRX

1341
1375
1291
1291
1307

First minute each round was hot, and there was 30 seconds in the last minute that I tried to make up time.

Thanks, that is one of my least favorite work outs that I am sure I will do again.

Modified to: 

5 rounds of:

5 minutes of DB SDLHP | 2x7,5kg DB
5 minutes of rest

SCORE (reps): 113 / 113 / 112 / 117 / 105 = 560

--
I was dreading this one, still tired from recent workouts and runs. Well, it was hard, but not "I'll never do CrossFit again" hard. Actually felt good at the end, despite shaking arms.
8 km relaxed, hilly run in the morning. 

 

No gym, limited equipment and short on time.
did 3 rounds of sdhp with 2 #10 dbs
r1: 158reps
r2:168reps
r3: 180reps

1322 - 1314 - 1324 - 1325 - 1314
= 6599
Got dizzy in the 2nd round - spent less time sitting and more time walking on the next 3 breaks and that seemed to help.
150713 was 1310-1311-1300-1285-1298 = 6504
m/52/5'11"/200#	

1243
1266
1255
1268
1286

6318m total 

H - 1016
250ish on 2nd before quitting 🤨

Nearly forgot to comment. Did assault runner instead 
1,2k
0,9k
1k
1,4k
1k

Echo bike 
67/70/71/71/76 = 355 cals 

= 5,916 m 

36/195/5’9/M

M/49/5'9"/157
No rower, so did it on the elliptical 
2mi fwiw

No rower
Run 6.27 miles in 50:23. 
8:01 per mile

Subbed 5mins on the bike

Since the monitor is broken I just did, 20sec as fast as possible EMOM.

Then outside to shovel for a cool down 

1272
1286
1275
1264
1297

wanted that 1300 soooo bad.

1061/1080/1060/1060/1047
Compare to was when I ran & hiked regularly.  Had to pull up on last round, knee was balking.  Not bad, considering.
170301:  1143/1139/1133/1111/1114

1- 1080
2- 1163
3- 1063

Not at home with my rower today, so a quick one prior to the SB. 

21-18-15-12-9-6-3
push-ups
shoulder press, 14# DBs
each round started with 20 walking lunges, 10# DBs
12:18

Rowing too much/too hard stains my lower/middle back for some reason.  Very frustrating, and keeps me from rowing very often despite it being such a good exercise. 

58/5’8”/160

1.100
1.170
1.160
1.140
1.184

TOTAL 5.754 m

Had to get on the road, so only did the 3 rounds

1187
1168
1226

1-70 cal
2-69
3-68
4-66
5-63
damper set to 6

5’7/ 193 pnds /34 
did the beginner,

900m ,55 cals
913m , 57cals
922m , 58 cals

starting to get the hang of it , i feel that in 3 more months i will be between intermidiate and rx .

like anything else, patience, practice and persistence, can take you far :) . 

1277
1280
1263
1268
1281

hi;
gym are closed enough,
confinement and lockdown (6:00pm/6:00am) in FRANCE
Stade du Roc 24 110 ST ASTIER FRANCE
warm up : B.J.J. drills
1) A.M.R.A.P.  in 9' ;
10 x ( push ups ; airsquats ; pull ups )
2) 2 x { E.M.O.M.  in 13' } ; sandbag #????  ;
8 x ( snatches ; cleans ; bonjour madame ).
good luck for this week
#bucaneers or #chiefs   #nfl

1339
1325
1313
1309
1268
Total = 6554 meters

M.46.185#@70”

1376
1270
1275
1200
1247
6368 total

1000
1090
1190
1252
1286

5 rounds of:
5 min elliptical (50%resistance)
3 min rest

2.35 miles, 296 calories

Scaled (No Rower)
5 Rds With 2 Min Rest Between Rds

SDLHP’s With 45# Bar

Rd 1: 75 Reps
Rd 2: 78 Reps
Rd 3: 81 Reps
Rd 4: 83 Reps
Rd 5: 87 Reps
-404 total Reps-

35/M/6’4”/261

1303/1340/1331/1313/1361

6746m

M/41/5’9”/180
1330
1316
1316
1312
1308

1034m/Bench Press
1005m/Ring Dips
995m/Skull Crushers
1017m/Deficit push ups with 20# vest
1005m/Bench dips with 20# vest
Putzed around with some chest/tri's during the 5 min rest
m/50/175

Subbed elliptical level 12 for calories, 1 cal ~ 25m

52.4 ~ 1310
52.2 ~ 1305
50.8 ~ 1270
51.6 ~ 1290
51.7 ~ 1292.5

258.7 ~ 6467.5

I think I'll order a cheap rower this week. Can't afford a C2mD and tired of waiting. Any recommendations < $350?

RX
1360+1335+1333+1341+1346 = 6715

1381
1351
1346
1331
1338
6,747m total

Wasn't sure what I would be able to do (no data from 2017), so I set a goal of 1200m per round. Clearly exceeded that - new bench mark and good feedback on technique.

1341
1314
1291
1290
1256

1137
1166
1171
1194
1239

5 rounds of:
5 minutes of rowing
5 minutes of rest
1302,1370,1426,1433,1430
Nordictrack RW200 rower 

1345m @1'52''
1309m @1'54''
1329m @1'53''
1285m @1'56''
1290m @1'56''
https://youtu.be/k90fI-_gnEk

SDHP:
1st: 55
2nd: 55
3rd: 50
4th: 50
5th: 55

Sub the row for swimming

Wod
5 rounds of
5' swimming
4 to 5 rest

Round 1
Freestyle 250m
Round 2
Breastroke 275m
Round 3
Butterfly 175m
Round 4
Backstroke 250m
Round 5
Freestyle 250m
Total 1200m

1137m
1148m
1117m
1111m
1115m

1267m @2:00.3
2480m @2:05.4
3691m @2:05.2
4896m @2:05.5
6114m @2:05.4

Mirella Miranda
1080m @2:18.8
1100m @2:16.3 
1078m @2:19.1 (3303m) 
1084m @2:18.3 (4401m) 
1094m @2:17.1 (5506m) 

1) 1180
2) 1240
3) 1268
4) 1267
5) 1258

Nice picture you have described; very well said.

Biked 22km
52:52 in the city

Super helpful video from Krista if you are learning how to effectively use an Erg (rower)!