27:40 RX run

M/40/5’9”/195#

39:45
Well, on the plus side, I have plenty of room for improvement. 

19:38
5000m row
M/53/175/5'11"

Jan 1st 2023
Run 5,000 meters 26:57

Completed post 221228. Row. 

21:21

PR - 19:41 ish? Checked the box. 

5 km easy run, 35'.
..
Peace. 

M/36/6’/178#

Ran two miles at a comfortable pace 

Deo gratias

Row 5K for time 
23:45

Row 23:38

22:59 run

21:01.1 Rx'd (PR)

Row

5k row
20:05

Run 5k
Today: 27:32 (still fat)
8/2/22: 27:17 (just fat now honestly)
3/25/21: 26:21
10/24/20: 27:47 (calf strain)
10/23/20: 27:05
9/22/20: 31:18 (just a bad day?)
4/6/20: 28:06

5k run 29:32

19:24 row

221209
25:59

Outside, 45F on somewhat hilly roads. Maybe ~150ft elevation gain. Still feeling the 300 squats yesterday 

220802
Same route, 40F warmer 
26:30

Son(15)
Treadmill @1°
28:02

Performed after class as a recovery row. 28:00. Female, 29 yo, 5’3”. 

28:24
1 month after covid
1st time with a barefoot shoe

So many 5k rows and runs done before today that I just wasn't mentally up for another.  What to do?  Retest the 10k bike effort from 221130?  Swim?  I decided on:
Swim 1,000 yards then Run 1 mile (to keep some modality from today)
Swim - 20:18
Run - 7:34

Swim was slower than my slowest recorded 5k row time by at least a minute, and run was slower than a typical timed effort as I struggled a little to get the legs and lungs going after the swim - combined time much slower than my slowest 5k run.  I am quite pleased with the swim effort in that I only had about a 3-5 second stoppage halfway through to verify distance complete, otherwise continuous.  I haven't swam a single distance like that for several years, and was fairly surprised I didn't need to stop other than to verify progress.

Or XC MTB

5.6 miles 45 mins

TLDR, was all ready to go out for a 5k trail run with the dog. Get about a minute into the run and my wearable tech completely freezes. No way to track the distance, no way to track the time, no way to track the heart rate. So what do you do?? We just kept on running, no idea how far, no idea how long, just knew what it felt like.

Me and the dog both came home happy. Fitness was achieved.

19:00 21:05 last time. Sent it on the last 1000

20:43
Row 5k

25 minute run. 5k it definitely was not.

60/5’8”/155

Row 21:10
#2 overall (last time 21:02 PR)

too slow from 3500-4200 stretch; picked it up late but not enough for new PR

18:03

Beach Run

49:19

Didn't have it today.

Row - 20:36
Compare - 19:38

19:24 🥵 Pr is 19:22
Wife 2500m 19:10
Echo 17:30ish 10000m

Subbed-
My son joined me this AM
so we did a bro sesh:)
I'll hit this Sat.

Beginner Option:
Run or row 3,500 meters
row 17:10.03

First time doing this benchmark.  Time:19:45.  I am 5'-9''

M/48/6'2"/180#

Concept 2 - 5000m row
19:21

Not used to distance yet, did
Row 2500m
concept2, res 5

11:35

Globo wod: If using a conventional treadmill use a slight incline.   Bike subs: Assault/echo bike 300 calories, 10k bike erg, or road bike 10 miles. 

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Single modality. Monostructural. A benchmark that is mainly a test of endurance and stamina.

					SHORT		MEDIUM		LONG

LIGHT											x

MEDIUM

HEAVY

TECHNIQUE SCALE
5 rounds of:
2:00 running jump rope
800-meter run

CONSISTENCY SCALE
4 rounds of:
50 squats
Run 400 meters

INTENSITY SCALE
Give yourself 1 hour to run the fastest 5,000 meters possible. Work/rest however you want to split it up.

MY STUFF
Did our 5k run sub with lunges, 200m run, and L-sits. 8 rounds. I've been neglecting L-sits too much since SLIPS stopped being included in the workouts. That's on me.

GENERAL FEAR LEVEL: 7

Btw loved the warm up drills 💜❤
Ty & please continue to do the same when's we have an irregular WOD programmed 

#Weakness exposed
🎯🎯🎯💥💥💥
Subconsciously I was NOT looking forward to Running WOD 
Omg 😲 this are the ones I need the most 😍 😭 [in a machochistic way] 
Completed  approx 1840
Doing best I can with city measurements 

Hi folks, awesome warmup, How many reps  per drill?

This exact set of “warm up” drills has been used by every elementary-, middle-, and high-school track/cross-country coach since at least the early 1970’s. No one knows why, and there’s no evidence it’s any better or worse than any other type of “warm up.” And BTW, it’s “carioca,” not “karaoke” (unless you sing while doing it, I suppose).

Gold in this warm up! And so many legends in the video!!

If you're not smiling by the "toes out walk," you surely will be by the "toes in walk."

So good to have an example of a structured warm-up, done by  Chris H. I want to see the rest !