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Wednesday

210728

Workout of the Day

58

Workout Tips

2
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Comments on 210728

60 Comments

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Doug Brubacher
November 27th, 2023 at 2:49 am
Commented on: 210728
CFWUx2
21:33
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Jeremy Maillet
October 19th, 2022 at 3:31 am
Commented on: 210728
19:51.3 Rx
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James Gentile
December 9th, 2021 at 1:33 am
Commented on: 210728
completed 12/7/21 at the Y. Done after 211206.

21:14
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Shawn Hakimi
November 9th, 2021 at 1:22 pm
Commented on: 210728
21:25.2 Rx'd
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Clint Michael
October 28th, 2021 at 11:33 am
Commented on: 210728
250 SDHP with 45 lbs. bar. Only half of the substitute. 
10:47
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Sebastian Wieczorek
September 10th, 2021 at 11:41 am
Commented on: 210728
September 6th, 2021

wu: bike, slips

wod:		5km row
				  20:29

post: walk, stretch
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Leonardo Silva
September 6th, 2021 at 12:17 am
Commented on: 210728
20:46
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Jesse Montagnino
August 13th, 2021 at 10:06 pm
Commented on: 210728
21:46
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Kevin Miller
August 11th, 2021 at 1:09 pm
Commented on: 210728
M/48/5'7"/180
22:50
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Mario Cruz
August 10th, 2021 at 12:22 am
Commented on: 210728
19:46.8
5000m row
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Matthew Aukstikalnes
August 7th, 2021 at 9:53 pm
Commented on: 210728
20:01.5  PR by about 7 seconds.  last 12 months I havent been under 21:30 so I don't know where this came from, but I am very happy with it.
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Morgan Greene
August 7th, 2021 at 1:38 am
Commented on: 210728
Subbed run: 22:18
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Jeffrey Howard
August 7th, 2021 at 12:51 am
Commented on: 210728
M/25/5'8"/155lb
CrossFit AFK

19:13 - Rx
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Leonel Manzilla
August 5th, 2021 at 3:03 am
Commented on: 210728
Did 25 mins on my cheap rower
At 20:30 100.0cal

Male 23y 175cm 82kg
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Brian W
August 2nd, 2021 at 9:55 am
Commented on: 210728
20:59.3
Damper on 6
(edited)
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Brett Eckles
August 1st, 2021 at 5:15 pm
Commented on: 210728
21:16 

far from my best. Just glad to be able to complete this today

M/28/6’1”/195lbs
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Sam Meixell
July 30th, 2021 at 12:50 pm
Commented on: 210728
20:53
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John Clarke
July 29th, 2021 at 4:58 pm
Commented on: 210728
20:19
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Stacey Thompkins
July 29th, 2021 at 12:03 pm
Commented on: 210728
M/46/6'2"/180#

Rx'd 
19:53
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Lincoln Kerger
July 29th, 2021 at 10:28 am
Commented on: 210728
19:12.1 Rx'd

A little less than 30sec off PR.  I'll take it considering the heat.
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Charlie Pokorny
July 29th, 2021 at 3:44 am
Commented on: 210728
Visiting family - no access to a rower.
Did a 30 minute run (did not track distance)
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Byron Hills
July 29th, 2021 at 3:04 am
Commented on: 210728
19:47
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Dan Kremer
July 29th, 2021 at 2:51 am
Commented on: 210728
19:47 Rx’d
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Christian Simpson
July 29th, 2021 at 2:19 am
Commented on: 210728
Today: not feeling great but still at 20:57
4/08/21: 19:03
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Steve Day
July 28th, 2021 at 10:53 pm
Commented on: 210728
19:51
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Travis Schwartz
July 28th, 2021 at 9:56 pm
Commented on: 210728
20:58.9 RX
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Sam K
July 28th, 2021 at 9:44 pm
Commented on: 210728
Rx

17:15

Fan damper at 6.5ish
7min faster than last time?🤨

M/30s/225lba
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Scott Lobenberg
July 28th, 2021 at 9:26 pm
Commented on: 210728
22:46 RX
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YooSik Kim
July 28th, 2021 at 8:54 pm
Commented on: 210728
MayTiger V2
5rounds for time of:
5 strict pull-ups
5 strict ring-dips
10 pistol alt.

and then 

5rounds for time of
10 One-arm dumbbell snatches alt. 22.5kg
5 Dumbbell’s thrusters 
11:01
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Albert Kombe
July 28th, 2021 at 8:49 pm
Commented on: 210728
23:35
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Andrew Appleton
July 28th, 2021 at 8:41 pm
Commented on: 210728
M/36/6’/180

19:38.5 RX

should warm up next time so I don’t have to start off too light
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Joe Conradi
July 28th, 2021 at 8:21 pm
Commented on: 210728
500 2x20#DBs SDHP

14:32
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Antonio Alves
July 28th, 2021 at 7:42 pm
Commented on: 210728
Modified:
--
500 DB SDLHP 
2x7,5Kg DBs
SCORE: 25'44'' 
SETS: 50 / 50 / 50 / 50 / 50 / 50 / 50 / 50 / 50 / 30 / 20 
COMPARE TO 210408: 27'58''
--
Can't believe I did 500 reps of something, again...
Noticeable improvement since last time, especially on technique. Kept a much better flow. 
5 km run in the morning .
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Nicole Deaver
July 28th, 2021 at 7:40 pm
Commented on: 210728
Subbed 30 mins on bike

No rower & with a 2 day sinus headache I didn’t want to  sub running.
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Derek Scott
July 28th, 2021 at 6:33 pm
Commented on: 210728
S prescribed:  18:23
38/Male/6’1”/200lbs
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Coastie Nick
July 28th, 2021 at 6:17 pm
Commented on: 210728
Rx’d
20:15
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Áslaug Bergsveinsdóttir
July 28th, 2021 at 6:13 pm
Commented on: 210728
22:31
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Liz Rekas
July 28th, 2021 at 6:05 pm
Commented on: 210728
~20 min SUP ride
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Jim Rix
July 28th, 2021 at 5:42 pm
Commented on: 210728
Did last week’s squat workout. Results there. 

Chris, agree with your comment on Texas and Oklahoma football. 

Newly established in my new gym, trading my garage gym in CA for a basement gym in CO. Now gotta get the heart and lungs used to 8500’ workouts. 

58/5’8”/160
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Chris Sinagoga
July 28th, 2021 at 7:18 pm
They must know something we don't. Because I can't see the logic in going from "Hey look, it's a Kansas DB, let's run our 7-on-7 playbook" to "Hey look, it's Derek Stingley, let's just pun...wait, he returns punts too. Sark? What now?"
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Mike Andridge
July 28th, 2021 at 9:14 pm
Congrats on the Move Jim-Good luck with the new elevation
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Aj Hanson
July 28th, 2021 at 5:11 pm
Commented on: 210728
21:36 

tough...
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Myles Lance
July 28th, 2021 at 4:58 pm
Commented on: 210728
19:34
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Jonathan Elmore
July 28th, 2021 at 3:51 pm
Commented on: 210728
20:10 I mentally defeated myself.
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Troy Bruun
July 28th, 2021 at 3:33 pm
Commented on: 210728
5k Row
19:35.4 (drag @6 then 5)

210408
19:36.5
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Erik Dresner
July 28th, 2021 at 3:33 pm
Commented on: 210728
19:18.4

22 seconds slower than last time. Hard to get into it mentally—my legs were sore from heavy squats and rowing long distance bores me.

to pass the time, I listen to music with my eyes closed for several songs before checking remaining distance. Well, one song clocked in at over 9’ (I thought it was only 5-6’) and I ended up rowing an extra 925m. While the extra work is nice after the fact, it did cost me a few seconds since I didn’t know to do my usual final sprint until it was way too late.
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Lynda Burns
July 28th, 2021 at 2:59 pm
Commented on: 210728
5K row 23:46

Never rowed more than 2K before, so wasn't sure what to expect. Kept a pretty steady pace the first 3500 m, and then it got rough. I was hoping to go sub-24, so really happy with the time.

F/46/165
(edited)
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Carol Marks
July 28th, 2021 at 2:39 pm
Commented on: 210728
F/54/GarageGym/Alabama

5,000m on damper 3
Concept2 rower
Tine 26:45
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Kyungtaek Kang
July 28th, 2021 at 2:15 pm
Commented on: 210728
☆CFHIM 19:21 (45-49)
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Alexander Glueckler
July 28th, 2021 at 2:11 pm
Commented on: 210728
M / 5'8" / 195

Not my best time. Need to get back on the rower...
21:58
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Charles Meyers
July 28th, 2021 at 2:07 pm
Commented on: 210728
Virtual Games Event 1
For time: 25:02
5,000-m r
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Jeffery Powell
July 28th, 2021 at 1:27 pm
Commented on: 210728
25:46.7
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Mike Andridge
July 28th, 2021 at 12:57 pm
Commented on: 210728
Scaled Master's wod from the Games yesterday
5 rnds
5 strict towel pull ups
5 DL @ 185#
6:29
rest 3 min
then 5000 m row
27:15
m/51/175
Good luck to ALL the Games athletes
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Rachel Lamb
July 28th, 2021 at 12:03 pm
Commented on: Workout Tips
5k row 25:51 from Dover Delaware!!!
(edited)
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Monroe Kunz
July 28th, 2021 at 9:03 am
Commented on: 210728
RX - 18:38
Cape Town
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Chin-Sheng Chou
July 28th, 2021 at 7:19 am
Commented on: 210728
RX, 21:01
2:06
2:08
2:07
2:08
2:08
2:09
2:06
2:06
2:04
1:54
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Wojciech Maciejewski
July 28th, 2021 at 6:26 am
Commented on: Workout Tips
5k Row - 18.49

37 y. Men 

Greetings from Poland 🇵🇱😁🔥💪
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Brian Louchis
July 28th, 2021 at 4:33 am
Commented on: 210728
20 minute bike ride
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QiHui Xing
July 28th, 2021 at 4:06 am
Commented on: 210728
210728:19'48''.https://youtu.be/oR9iz96VFJk
210408:19'29''.https://youtu.be/d2QJAgo7mD4
200516:19'40''.https://youtu.be/iPZR9nX3-KY
200129:40'41''.10,000 meters
191009:19'57''.
(edited)
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Chris Sinagoga
July 28th, 2021 at 12:29 am
Commented on: 210728
Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Benchmark test for a long duration monostructural movement, stamina becomes a factor

MAIN DECISION
Is a single-modality day going to fit the purpose of what I need?

TECHNIQUE SCALE
Complete as many rounds as possible in 20 minutes of: Row 500 meters, [insert movement you need to practice]

CONSISTENCY SCALE
As is.

INTENSITY SCALE
You have 1 hour to row 5k as fast as you can. Divide the distance and rest as needed.

INJURY SCALE
Upper-body - run 5k
Lower-body - AMRAP in 15 minutes of: 20 sit-ups, 20 ring rows

MY STUFF
I did Helen today. 6:52 as rx'd. 4 seconds off my pr but the fastest time I've done at our gym location. Glad with this one today, especially getting into it with no warmup.

GENERAL FEAR LEVEL: 7
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