CFWUx2 
27s (1400+)
42s (1300+)
47s (1200+)
48s (1300+)
38s (1200+)

four days rest

max < 1:25 row = 25 sec
max < 1:30 row = 37 sec
max < 1:35 row = 41 sec
max < 1:30 row = 22 sec
max < 1:25 row = 14 sec
3 min rest between rnds

heavy accessory

:06
:53 
1:12
:34
:04
RX
M/39/5’9”/195#

:26 
:30
:50
:34
:11 

Scaled to AT or below prescribed paces. Damper 7 feet 4...No food prior. 1m moderately hard rowing as a warmup. 

180#43%176cm

M/26/5'8"/170lb
CrossFit AFK

Rx- 16s - 20s - 41s - 15s - 8s 

Intermediate scale:

40 secs
55 secs
1:05
50 secs
20 secs

43 / 6’0 / 195

12.31Rx

M/36/6’/172#

Rx
:22
:37
:43
:25
:01 (Hung around at 1:26-1:27 for a bit before finally pulling one last 1:25. Fatigue really set in during the rest before this interval.)

Deo gratias

Scaled 
1:40-1:45-1:50-1:45-1:40
0:10-0:30-0:43-0:26-0:10

F/25/5’5/145
CrossFit AFK

20/50/58/27/15. Seconds rx
M/35/192

completed 6/17 a.m. Intermediate scale.

0:19
0:40
0:55
0:47
0:29

M/59
Intermediate (1:35, 1:40, 1:45, 1:40, 1:35)
0:44, 0:38, 1:06, 0:40, 0:24 - Resistance 7.5

This was a very rewarding experience (when it was over!) with a format I've never explored before. It was much harder than I imagined a workout with less than 4 minutes actual working time could be.

I got all my athletes to do a 20 seconds "all-out" test to establish a 1st Round pace (only allowing starting pace on the "0" and the 5", 1:50, 1:55, 2:00 etc) and then they followed the format of plus 5 (secs), plus 5, minus 5, minus 5. This proved very successful, especially as it makes no sense to have only 1 "Rx" format as the women shouldn't have to compete at the same level as the men.
It's definitely one we will revisit.

Welcome back, Dave

54
65
31
46
12

tried again 6.25.22 +72, joy
47
64
92
50
26

1:06 sub 1:45
1:13 sub 1:50
1:09 sub 1:55
1:06 1:50
:56 1:50
:53 1:45

Intermediate

52sec sub 1:35
54sec sub 1:40
1min05sec sub 1:45
56sec sub 1:40
15sec sub 1:35

1:30–:23

1:35–:30

1:40–:34

1:35–:35

1:30–:22

Intermediate: 28s, 44s, 51s, 23s, 18s.

Modified:
--
5 rounds of 50 DB SDLHP, using 2x 7,5 kg DB
rest =  work time
1:42 / 1:39 / 1:37 / 1:34 / 1:29
--
Peace.

Intermediate
:48
:39
:48
:45
:45
:52

Rx 
On a Nordic Trac RW200, air damper at 6
@1:25/500m - 60sec ~430m
@1:30/500m - 90sec ~575m
@1:35/500m - 120sec ~700m
@1:30/500m - 62sec(messed up) ~400m
@1:25/500m - 63sec ~500m

M/30s/225lbs

Intermediate
:50
1:05
1:25
:56
:46

C2, drag 6.  Tried like hell to hit sub 1:25 on the first round but fastest I hit was 1:26, so went with the Intermediate scale for the rest.  Could have gone a little longer on the first sub 1:40 but lost focus on the pace.  Those programmed rest periods felt really short. At 2:30 I was like "I only have thirty seconds left?"  All ya'll that did this Rx are beasts!

Death by burpees
14 rounds

https://youtu.be/q08atixg7q4

27sec
44sec
48sec
43sec
5sec-10sec

beginner modified option

sub-1:55/500-m pace time: 2:24

sub-2:00/500-m pace time: 2:34

sub-2:05/500-m pace time: 1:36

sub-2:00/500-m pace time: 1:42

Total WOD Time w/rest : 15:03

Intermediate:

:48
:53
1:01
:45
:20

Intermediate: 
:50
:52
1:05
:34
:10

Intermediate
1:27-1:26-1:40-0:50-0:44

With 20# weight vest.  Times:  0:33 / 0:44 / 0:57 / 0:29 / 0:10.

Less than 4 minutes of total rowing but just smoked me.  The other part that sucks is you have to pull really hard just to get to the prescribed pace, and only *then* does the clock start!  Last time did this without vest – I think it is a little harder with the vest but I didn’t score as well this time.  With the exception of the first <1:25, where I got 33 sec (30 last time), I was several seconds off the pace compared to 2016.

49m/5'10"/180

#weightvestmonth

Int SC: 0:34/0:50/1:11/0:47/0:30

Intermediate :45 :55 1:08 :35 :28 The Pump was real!!

c2 pm3 with resistance 5

sub 1:45 - 1:01
sub 1:50 - 1:11 
sub 1:55 - 1:21
sub 1:50 - 0:48
sub 1:45 - 0:25

couldn’t maintain sub 1:40 in warmup for more than a few pulls on any resistance. 

Concept2 500m pacings, res 10
Couldn't get warmup round under 1:35, so RX'd and Intermediate Scale seemed futile, but Beginner Scaling seemed too relaxed and I would have damn near finished 500m on some of those, so did somewhere in between to keep my effort level high. 

Sub 1:45 for 0:45
Sub 1:50 for 1:05
Sub 1:55 for 1:17
Sub 1:50 for 0:53
Sub 1:45 for 0:38

500 M Row C2
Rest 3 Minutes
2:08, 2:09,2:08,1:59,1:55
57/M

:44s
1:07
1:28
1:04
:40s

RX. Legs took a beating 

Sub 1:35 pace each round:

27/44/30/30/12

Fastest I got was 1:32, props to anyone pulling sub 1:30

I just went full out for 30 seconds 
200m-170-175-170-175 
I averaged 1:30 did hit 1:24
Got wife to do second workout every! 
didn’t keep track, she did hit 2:34/500, was her second or third time rowing 

Intermediate 
1:35= 40sec
1:40= 43sec
1:45= 45sec
1:40= 38sec
1:35= 21sec

I was complete the workout for time rx option

Intermediate
1:35 = 24s
1:40 = 44s
1:45 = 51s
1:40 = 19s
1:35 = 2s*

*Bad break: hit 1:35, then 1:36 on very next pull. Thought about a do-over but the lungs said, nah, that's enough.

Beginner Option:
On the C2 rower:
Pull a sub-1:55/500-m pace for as long as possible :51
Rest 3 minutes
Pull a sub-2:00/500-m pace for as long as possible :56
Rest 3 minutes
Pull a sub-2:05/500-m pace for as long as possible 1:04
Rest 3 minutes
Pull a sub-2:00/500-m pace for as long as possible 1:13

Champions Club Scaling Notes

RANT
Nothing to rant about, other than always assume my notes are off on rowing workouts because we don't have a rower (that works)

WORKOUT THEMES
Monostructural, high output followed by decent rest.

					SHORT		MEDIUM		LONG

LIGHT									x

MEDIUM

HEAVY

SCALING FOR LIMITING FACTORS
Stamina - 5 rounds of 500m rows, rest exactly how long each row was between rounds
Speed - Spend 30 minutes accumulating meters rowed at a goal 500m pace. Rest as needed between efforts
Endurance - Give yourself 20 minutes to accumulate the fastest 2000 meters of rowing you can, do any rest/work ratios you want

MY STUFF
4 800m runs, 1:1 work rest. 2:45. 2:32, 2:20, 2:54 (no shoes)

GENERAL FEAR LEVEL: 8

Thanks for sharing!

Thanks for sharing your poignant story, Marcus-- wonderfully produced by Marion Aitcheson.