Row 5,000 meters
Post time to comments.
Compare to 220216.
Scaling:
Experienced athletes should try for a PR in this benchmark distance row. Look back at your PR to help determine an appropriate pace. Newer athletes should reduce the distance to complete the row in no more than 25 minutes.
Beginner Option:
Row 3,500 meters
Comments on 221012
75 Comments
CFWUx2
22:18
Good day all,
21:44, 47 Male
Regards
Michele
20.32.9 Rx'd (PR)
5 km row
20:34
18:51 RX
M/39/5’9”/195#
21:02.1 vs 20:40.7
1 year older and wiser
19min12
rx
M/27/5'8"/170lb
CrossFit AFK
19:39 - Rx (Descent time for me. Stamina is lacking lately. Breath felt good but my hamstrings are tired from Cindy then the double light DT)
19.15.4
not aPR but I’ll take it
23:55
19:10.3 a new PR. Only had time for 2x200m rows to warm up. Avg 23-24s/m, damper6/7
Splits were:
3:49.4@25
3.53.3@24
3.53.3@23
3:52.1@23
3:42.2@24
Previous PR was 19:26.7, woohoo, cardio felt good until the last km or so, but the booty started to burn during the middle km.
Full fat yogurt with maple syrup for breakfast and a teriyaki chicken/veg wrap for lunch about an 90m before this.
180#/43/176cm
2500 meters in 10:31 - stopped because 1) boredom; 2) shoulder was hurting
22.21
Rx
21:01
19:33
Played mind game to keep me going: alternate between rowing 100m at sub-1:57/500m pace and then rowing 100m at sub-2:02/500m pace. Helped me get through this slog of a workout.
M/53/175/5'11"
Row 3500m
concept2, res 10
16:37
5/16/20: 21:10
4/8/21: damper 7, 19:03.8
2/16/22: damper 7, 19:36.2
Today: damper 7, 19:38.2
22:42
5k row rx
19:56. Damper on 10
5k row
22:47.7
Don’t have prev but prev prev
210408: 21:57
19:39
M/35/197
Crossfit level 6 Master 35year
19.15 Rx
Pressed for time.
2000m in 8:52
2:13.2 pace. Weak.
M/54/163/5'8''
6 WEEKS POST OP TORN MENISCUS
DRAG @ 9
21:38.3
306 CALS
21:27
Checking this one
look
21:25
20:25 rx’d. Hate long rows.
19:29.9
M/42/190
21:13 RX.
Felt pretty gassed as I pushed it at the end, but I think I could have probably held a little quicker pace throughout for a better time. Would like to shave 15 second off next time and get sub 21.
20:50
Morning - 1.5hr zone 2
Evening - 31:30 5000 row
285 sumo deadlift high pulls
25# kettlebell
===========
F/50yo/5’7”/116#
What were their results?
What were their results?
21:20
nordic track rower
5000m row @ 20:50
Rx
5km row using same machine for all
221012
14:14
220216
14:42
210728
17:15
Son(14)
221012
17:25
220216
21:10
21:22
24:21
Drag at 5
Modified:
--
500 DB SDLHP @ 2x7,5Kg DB
221012 24'27'' 60 / 40 / 20 / 40 / 30 / 30 / 30 / 30 / 30 / 40 / 40 / 40 / 30 / 40
220216 25'36'' 40 / 40 / 30 / 40 / 50 / 40 / 40 / 50 / 40 / 40 / 40 / 30 / 20
210408 27'58'' 75 / 50 / 40 / 35 / 30 / 30 / 40 / 50 / 30 / 20 / 40 / 30 / 20 / 10
--
Peace.
19:07.9 Drag@5
210728 19:35
210408 19:36
21:02.7
Damper at 5.5
Not as good as my best, not as bad as my worst
M/31 RX’D 22:10 after a decent chest day.
Rx 19:06.2 (Drag 5, 26 s/m avg)
Just didn't have it today. Resuming all WODs, elbow treatment postponed.
220216: 18:54.6
210408: 18:56.4
22:07
19:38.8
Compare 220216 - 19:58.00
Compare 210729 - 20:19.6
24:45 .... first day back after many years. Better pace next time
22.32 average pace 2:10 per 500
Rx’d: 20:08
220216: 19:45 (PR)
By the look of your name, you are in the Coastguard? What unit you at? I need to beat your time! Lol
What is the rower supposed to be set at? Is there a standard?
Start at 5 and adjust from there. No standard but for a longer piece like today you probably don’t want to set the drag to 10.
Rx - 24:06. I will do better next time! Kept it at a resonable pace!
#legsfeellikejelly
#crampedglutes
19:44.3
Took it kinda easy today.
1:58.4 Avg./500m
Damper at 5
<25 s/m
Champions Club Scaling Notes
RANT
Nothing to rant about
WORKOUT THEMES
Benchmark test for stamina and endurance. Squatting with a lot of range of motion, core to extremity, falling, pulling at midrange
SHORT MEDIUM LONG
LIGHT x
MEDIUM
HEAVY
SPEED SCALE
Give yourself 1 hour to row the fastest 5k possible, rest and work however strategized
ENDURANCE SCALE
5 rounds of:
Row 1k
Rest double whatever the row time was
COORDINATION SCALE
Stick to the single modality theme - use today to practice 1 skill (inside the weight room or out) that you need
MY STUFF
I'm really out of order with the workouts, so I ended up doing a scaled version of this today: 3 rounds of 50 sdhp and 20 pistols
GENERAL FEAR LEVEL: 7
took it easy, some zone 2 took 24 minutes
20:23
21:05
Scaled to 3k
15:04
m/52/175
Lots of compare to times for a 5k for me
Best was 22:39 in 2015-slowest was 26:02 in 2022
21:35 Rx. Started eating zone again, 17 blocks 3x fat. Had plenty of energy for the row- averaged 2:09 pace, sprinted the last 250m sub 1:50 pace
off le 12
anémie
22'00 vendredi 14 sur Concept 2
vs 21'16 le 22022016 sur Water rower
How did they do??
19:41 5k row
19:41 220216 19:22, 19:25
Wife 3500m 27:06
21:02
2/16 21:12
Beginner Option:
Row 3,500 meters
19:05.7
26:27
19:31
22:23
22'12
19:07
Globo wod: If you do not have a rower, sub a 5000m run, 12k road bike, 300 calories assault or echo bike, or 300 burpees. If you are using a conventional treadmill use a slight incline.