1,300 / 1,286 / 1,287 / 1,284 / 1,290 = 6,447M RX

M/40/5’9”/195#

1312 meters
1259 meters
1237 meters
1236 meters
1240 meters

1346
1342
1330
1344
1352

1,209
1,225
1,210
1,210
1,232

Rx'd

3rds 
67,72,73 cal

1237 (warm-up)
1314 (felt like quitting)
1288 (almost stopped)
1291 
1306 (nauseous for a sec at the end)

As rx’d. Before breakfast. Still getting back into it, so not all-out by any means, but went a little harder than Intended when I set the damper too low round 2, then too high round 3. 

Rx: 1277 | 1294 | 1311 | 1322 | 1324

1168
1165
1169
1101
1064

2/7/21: 1306m/1335/1301/1282/1309
Today: 1276m/1292/1306/1280/1299

Damper 3
stroke rate 25 to 30 per min
pace 1:55 down to 1:50
1328, 1350, 1362, 1382 and 1406 
max heart rate 172
avg heart rate 133

M/39/6’/88kg
CrossFit Mana

1402
1405
1405
1353
1329
(6894)

230227 -- 1260-1268-1276-1229-1221=6,252. age 50 (better pacing and strategy)
210207 -- 1283-1214-1222-1162-1189=6,070. age 49
170301 -- 1335-1260-1211-1225-1202=6,233. age 44

1301
1314
1320
1313
1333
rx
M/54/175/5'11"

1350, 1328, 1330, 1334, 1341

1264m, 1317m, 1355m, 1371m, 1402m

1266
1285
1297
1297
1310
Model C

41M 5’9 172

M/27/5'8"/170lb
CrossFit AFK

1295m-1318m-1325m-1341m-1347m

1230, 1248, 1238, 1229, 1242 meters

Modified, in two versions
--

Day 1: 5 rounds of:

5 minutes of DB SDLHP @ 2x7,5kg DB
4 minutes of rest

> 230227: 116 / 116 / 118 / 120 / 121 = 591
> 210207: 113 / 113 / 112 / 117 / 105 = 560

Day 2: 5 rounds of:

Run for 5 minutes
5 minutes of rest

> 1050 / 1100 / 1120 / 1120 / 1140 meters 

--
Peace.

5000m row = 22:40.6

5 rounds of:
5 minutes of rowing- damper #8
5 minutes of rest

1134 m
1190m
1167m
1169m
1187m

1169.4 average 

3 rounds on C2 rower. 
1135, 1117, 1104. Total of 3,356m. 

1158
1151
1154
1154
1164

Rx 1362, 1372, 1378, 1388, 1393. Total 6893m completed 28th February 

1398
1364
1349
1341
1343 [m]

I did the beginner level option with 3 rounds.

Round 1: 1229 m / 4,032.18 ft

Round 2: 1144 m / 3,753.28 ft

Round 3: 1109 m / 3,638.451 ft

Beginner 3 Rounds
Row 5min - 82 Cals, 1269m
Row 5 min- 82 Cals, 1264m
Row 5 min- 85 Cals, 1288m

Great work today to all I wasn't able to get around to!  5 minutes at a time on the rower can be just as taxing mentally as it can be physically.

Rx: 1095, 1087, 1077, 1058, 1065

Rx
1810m/130kcal
1804/134
1836/130
1798/124
1813/128

Total: 9.06km/646kcal

Son(15)
Rx
1640/97
1630/95
1709/102
1730/107
1650/101

Total: 8.36km/502kcal

Globo wod: subs are 5 minutes of running or biking, 5 min rest, 5 rounds. Record Calories or distance. 

1109
1100
1040
1096
1094
RX

R1 1176m
R2 1147m
R3 1146m
R4 1144m
R5 1140m
TR 5753m

Rx
1351m
1316
1316
1333
1350

1165 m

1234 m

1245 m

1280 m

1310 m

Rx (C2, drag 5)
1357
1343
1331
1327
1322
6,680m total
Compare to 210207:
1381
1351
1346
1331
1338
6,747m total

Man I just could not get myself to 'that place' mentally today.  By 2:30 each round all I could do was think about just finishing.  Just one of those days I guess.

1353, 1361, 1342, 1325, 1333

210209: 1300, 1300, 1308, 1285, 1286
170303: 1364, 1349, 1341, 1326, 1338

1022 m
1015 m
1087 m
1064 m
1085 m

RX’d
1380m
1327m
1311m
1286m
1293m

the most painful wod of my life! I loved 🥰 

Dad scale (20 min)
5 rounds, 2 mins row 2 mins rest 

2556m total 

Sub running

2.5 times around block +- 15 yds 

1270-1280-1280-1280-1273

compared to: 1303-1314-1309-1309-1319

1059 m (resistance level 5)
1111 m (lvl 6)
1132 m (lvl 7)
1134 m (lvl 8)
1146 m (lvl 9)

Fitbit measured burn = 231 cal

M/39/72”/170

as rx

rd 1: 1288 m
rd 2: 1288 m
rd 3: 1275 m
rd 4: 1285 m
rd 5: 1275 m

1181
1218
1243
1229
1250

1079
1107
1100
1099
1117

1150 M
1193 M
1225 M
1188 M
1150 M

didn't have a rower so tracked output on peloton and did 3 rounds.

111
105
105

Subbed AirUno Bike for calories

1st 55 
2nd 60
3rd 61
4th 61
5th 62

1346 m
1343 m
1332 m
1321 m
1336 m

879
948
1085
1138
1049

Hate this so much I love it! 
1352
1350
1352
1366
1351
Total 6771 with coasting 6843
210207 Total 6582
Afternoon ran 5+ miles @ 9:05 pace

1229
1223
1223
1213
1221

Completed a 5km row before I saw this in 20:34

rested three mins between sets for time restriction 
1389
1389
1401
1391
1362

1131
1140
1142
1140
1146
-5699-
2.11/500

25 min row, no rest  5850m

Picked up the pace every 5 min, distances at 5/10/15/20/25:
1109
2250 (1141)
3400 (1150)
4600 (1200)
5850 (1250)
2:08.4/500

1184
1235
1270
1261
1261

rx 
1010
1022
1006
1006
1026
m/53/175
compare to
1034
1005
995
1017
1005

1077
1092
1087
1073
1061

As prescribed 

Rxd kind of, didn’t wait a full 5 minutes of rest. Completed following 230226. C2 rower, drag 7.

1134
1154
1147
1170
1209

had to push on the last one. 

M/48/6'2"/185#

Ski erg
1206
1206
1205
1206
1205

M/50/87
Rxd

1240M
1232
1205
1212
1222

Charles Meyers
February 7th, 2021 at 9:28 am
Commented on: 210207
1000
1090
1190
1252
1286
5 rounds of:
5 minutes of rowing
5 minutes of rest
967
1028
1017
1006
1070
Post distance rowed each interval to comments.
Compare to 210207.

Champions Club Scaling Notes

RANT
This is a weird one to look at from the perspective of coaching a group - at least, from my perspective. So let's say I have a session of 13 people; 8 of them have been here for 4 years, Mrs. Carey has been in for 12 years, and the last four people are all within the last few months; the question I ask myself is can I justify spending the entire session on one movement? When it comes to new people, the limiting factor I almost always see to be on pace with the group is technique. Not strength, not conditioning. So with that in mind, even if we did running and burpees for a new person as a sub for today, that's a lot of burpee reps that could be spent practicing jumping and landing positions, not to mention pushing mechanics. But for someone that's in every day and has their form down to a habit, I feel way less tempted to deviate off the single modality days. Either way, that's why it's important to be able to look past the code of a workout (exercise names, rep numbers, time domain, etc.) and see the general theme, which, in this case, is to work on recovery over a long period of time.

WORKOUT THEMES
See rant above. Medium effort followed by medium rest.

					SHORT		MEDIUM		LONG

LIGHT																												x

MEDIUM

HEAVY

STAMINA SCALE
Row for 25 minutes straight

SPEED SCALE
10 rounds of:
2-minute row
Rest 2 minutes between rounds

I DON'T WANT TO JUST ROW SCALE
AMRAP in 30 minutes of:
Run 800 meters
Pick two movements you suck at and assign reps

MY STUFF
Tested out a bunch of different couplets for about 30 minutes

GENERAL FEAR LEVEL: 8?