CrossFit | 190130
Wednesday

190130

Workout of the Day

180

Run or row 5,000 m

Whichever sounds worse.

Post time to comments | Compare to 100222.

Rosemary Walk

Infinitely scalable

Comments on 190130

192 Comments

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Shawn Hakimi
November 5th, 2019 at 2:01 pm
Commented on: 190130

21:49.6 Rx'd


Row 5,000m

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Shawn Hakimi
June 9th, 2019 at 7:05 pm
Commented on: 190130

21:35 Rx -I think I missed a lap, so projecting 23:25 using avg lap time, done at the track which is the only real way to do a 5km test :)

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John Doody
March 4th, 2019 at 11:20 am
Commented on: 190130

Row 5K-18:15

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Sam Pat
March 2nd, 2019 at 11:38 pm
Commented on: 190130

Bike - 15,000m

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Kevin Miller
February 28th, 2019 at 11:49 pm
Commented on: 190130

21:31

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William Ma
February 28th, 2019 at 3:31 pm
Commented on: 190130

22:50 (5k run, out to hospital sign and back, 10:30 out, 12:20 back)

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Cathy Mastorio
February 27th, 2019 at 10:00 pm
Commented on: 190130

25:50 45 years old

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Kury Akin
February 24th, 2019 at 2:51 pm
Commented on: 190130

6.4km in 1hr 3mins. Still struggling with a knee injury so walked with a 10kg vest.

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Jeff Chalfant
February 20th, 2019 at 8:19 pm
Commented on: 190130

27:09 ran 5k off-road. The last mile was very hard. During the last 1/4 mile I could feel that burn in the center of my stomach that indicates I’ve exceeded my lactate threshold. Pukie followed. Getting slower!

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Jeff Chalfant
February 20th, 2019 at 8:38 pm

Fasted with no caffeine.

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Nate Gordon
February 18th, 2019 at 2:46 am
Commented on: 190130

row 5k 19:48.9

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Manchild Manchild
February 17th, 2019 at 5:52 pm
Commented on: 190130

3.11 mile run on treadmill


25:57

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Erik Lueders
February 12th, 2019 at 1:14 am
Commented on: 190130

21:12 row

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Geoffroy Castelnau
February 10th, 2019 at 4:54 pm
Commented on: 190130

32:25

5k Run

M / 39 / 176cm / 71kg

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Jeffrey Adler
February 10th, 2019 at 4:30 pm
Commented on: 190130

Row 17:23

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Dan Kremer
February 8th, 2019 at 4:24 pm
Commented on: 190130

5k run treadmill

25:22

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John Campion
February 8th, 2019 at 3:37 pm
Commented on: 190130

Row


19:30.6

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ART SHELDON
February 6th, 2019 at 1:21 pm
Commented on: 190130

M50/5’5”/155


Did 30:00 run, 5 burpees every 5:00

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Kyle Smock
February 5th, 2019 at 6:47 pm
Commented on: 190130

M/44yo/5'8/#200

21:16_5k row_took it easy coming off vacation and dealing with a couple of nagging injuries

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Jeffrey Howard
February 4th, 2019 at 8:43 pm
Commented on: 190130

20:02, 5k Row

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Chris Martinez
February 4th, 2019 at 8:40 pm
Commented on: 190130

29:00 run

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Chris Martinez
February 4th, 2019 at 8:40 pm
Commented on: 190130

29:00

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Morgan Greene
February 4th, 2019 at 4:49 pm
Commented on: 190130

row: 20:20

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Dave Westerman
February 4th, 2019 at 3:42 pm
Commented on: 190130

Row 19:25


M/34/6'3"/225

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Thomas Eichholzer
February 4th, 2019 at 1:18 pm
Commented on: 190130

Run 5k, average pace, 4x30sec spurts

31min

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Laura Dekker
February 3rd, 2019 at 10:11 pm
Commented on: 190130

ROW 22:55

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Adrian Aguilar
February 3rd, 2019 at 1:52 am
Commented on: 190130

M/33/5'10"/185lb


Rowed 5k in 18:26. Never done that time trial before! Definitely one of the worst things I've done in my athletic life. Oof.

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kevin robinson
February 3rd, 2019 at 12:31 am
Commented on: 190130

23:29

Rx

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JOSHUA PIERRE
February 2nd, 2019 at 10:21 pm
Commented on: 190130

Did 10 minutes of rope but everytime I broke the clock stopped took me 16 minutes

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Morgan Greene
February 2nd, 2019 at 3:56 pm
Commented on: 190130

run: 22:20

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Dmytro Karandashov
February 2nd, 2019 at 3:39 pm
Commented on: 190130

Row 5k 19:40

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jeff pugel
February 2nd, 2019 at 3:10 pm
Commented on: 190130

44 YOM, 229 lbs. 5k row...20:47

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Shannon Said
February 2nd, 2019 at 3:07 am
Commented on: 190130

31:00

Row

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Nathanael Akin
February 2nd, 2019 at 1:05 am
Commented on: 190130

20:32 (PR)

Very happy with this time.

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Joey Arnold
February 1st, 2019 at 10:50 pm
Commented on: 190130

22:05. Run.


Did some single leg accessory work post.

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Albert Kombe
February 1st, 2019 at 9:26 pm
Commented on: 190130

5km Row: 20:53

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Randy Long
February 1st, 2019 at 7:24 pm
Commented on: 190130

Row 5K


19:59:0

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Dmitry Zolotyh
February 1st, 2019 at 7:11 pm
Commented on: 190130

Treadmill 5,000 m

30:08

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Rebecca Cunningham Rose
February 1st, 2019 at 6:44 pm
Commented on: 190130

1st ever 5km row - 21:50

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Craig Collins
February 1st, 2019 at 1:50 pm
Commented on: 190130

5K run - 32:30.55. Ate like crap the last few days, took a lot of walks during this 5 am effort

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Mike Andridge
February 1st, 2019 at 1:13 pm
Commented on: 190130

Not for time

1000m row

25 controlled abmat situps

1500m assault bike

25 controlled abmat situps

500m row

25 controlled abmat situps

2000m assault bike

25 controlled abmat situps

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Robrecht Van Turnhout
February 1st, 2019 at 7:43 am
Commented on: 190130

5k row in 22:37 minutes

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Brian Rosenbaum
February 1st, 2019 at 7:08 am
Commented on: 190130

M/56/6’2”/178

Hybrid - run 2000m, row 3000m

21:45

Run definitely is harder for me, and left knee limits distance I can run before pain, so went as far as I could.


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Allison Autrey
February 1st, 2019 at 5:59 am
Commented on: Omelet With Cream Cheese and Mushrooms

Looking forward to trying this recipe! Thank you!

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Nadia Shatila
February 1st, 2019 at 12:43 am
Commented on: 190130

5k Row: 23:53 PR

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Kurtis Bowler
February 1st, 2019 at 3:18 am

Well done Nadia!

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Brad Mailloux
January 31st, 2019 at 9:50 pm
Commented on: 190130

Row 23 minutes.

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Kurtis Bowler
January 31st, 2019 at 8:46 pm
Commented on: 190130

31:11 run. :35 second PR on this course.

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Nadia Shatila
February 1st, 2019 at 12:44 am

Nice job, Kurtis!

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Ryan Kendall
January 31st, 2019 at 8:31 pm
Commented on: 190130

5K Row 19:29

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Kathy Glassman
January 31st, 2019 at 7:57 pm
Commented on: Omelet With Cream Cheese and Mushrooms

Beautiful omelet and music. Thanks!

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Evis Shehu
January 31st, 2019 at 7:54 pm
Commented on: 190130

5K Row 23:09

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Kathy Glassman
January 31st, 2019 at 7:47 pm
Commented on: 190130

5K Row 24:29

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Christian Heck
January 31st, 2019 at 6:46 pm
Commented on: 190130

Today 19:55

Pb 19:23

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Christian Heck
January 31st, 2019 at 6:48 pm

Row

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Christian Heck
February 2nd, 2019 at 4:12 pm

Today Run Outside

24:29

12.2 km/h avg.

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Alex Gergen
January 31st, 2019 at 4:20 pm
Commented on: 190130

Rowed a 5k in 19:16. Beat my old pr by 30 seconds. It is amazing how much proper form and going in with a plan makes a difference.

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Meagan Lane
January 31st, 2019 at 3:54 pm
Commented on: 190130

20:55 an 11second PR row

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Jacob Love
January 31st, 2019 at 2:57 pm
Commented on: 190130

21:40 row (first time ever rowing a 5K)

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Zac Dick
January 31st, 2019 at 1:11 pm
Commented on: 190130

5k Row- 22:13

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Toyo Kubota
January 31st, 2019 at 12:40 pm
Commented on: 190130

So many Rows! Really? Run sounds better for you guys???

Run 5k 28:52

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Jesse Montagnino
January 31st, 2019 at 6:59 am
Commented on: 190130

20:32 row


D 15 m row

2700 meters

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Jennifer Lau
January 31st, 2019 at 5:44 am
Commented on: 190130

25:24 run

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Pavel Stas
January 31st, 2019 at 4:21 am
Commented on: 190130

Row 18:24 rx

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Jake Kiddoo
January 31st, 2019 at 3:37 am
Commented on: 190130

22:30 row

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Krista Cooper
January 31st, 2019 at 3:35 am
Commented on: 190130

25:02 Row

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Randy Sigman
January 31st, 2019 at 3:19 am
Commented on: 190130

31:54

Run 5K

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Byron Hills
January 31st, 2019 at 3:10 am
Commented on: 190130

Row - 20:55

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Dean DelCamp
January 31st, 2019 at 2:42 am
Commented on: 190130

21:07 Row, Rx

50 yrs, first time more than 3K

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Js Smith
January 31st, 2019 at 2:00 am
Commented on: 190130

Knees still messed, had to row & that twinged a bit.

5k 25:23

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Phill Kiddoo
January 31st, 2019 at 1:45 am
Commented on: 190130

Run 5k

26:11

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Kevin Boudreau
January 31st, 2019 at 1:32 am
Commented on: 190130

Row 5k

19:14 rx

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Kevin Boudreau
January 31st, 2019 at 1:46 am

For those who rowed, the last 5K was 180215.


180215 was 19:46, so my 19:14 is a solid PR!

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Jesse Delander
January 31st, 2019 at 1:24 am
Commented on: 190130

Treadmill 5K

28:02

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Kisa Tiller
January 31st, 2019 at 1:22 am
Commented on: 190130

4160m Run (4K 36:25; 1100m unbroken-new pr)

38:00 ran out of time to finish 5k and be on time for work

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Matt Huston
January 31st, 2019 at 12:56 am
Commented on: 190130

2k 7:55.7 maybe 5k soon.

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Chad Fox
January 31st, 2019 at 12:51 am
Commented on: 190130

5,000m Row - 20:27

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Matthew Aukstikalnes
January 31st, 2019 at 12:44 am
Commented on: 190130

no monitor, but I rowed for 25 minutes and hated every second of it.

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Sang Woo Kim
January 30th, 2019 at 11:57 pm
Commented on: 190130

rowing 5k 22m30sec, M/53/5'8"/168#

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Adrian Bozman
January 30th, 2019 at 11:51 pm
Commented on: 190130

M/35/165lbs

19:26 5k Row

These sustained efforts are my least favorite thing to do. Happy with this.

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marcus mcclain
January 31st, 2019 at 12:50 pm

like the wind!

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Chris Hinshaw
February 1st, 2019 at 1:04 am

Solid time especially since it's your least fav thing to do. Time to embrace your true calling Boz!!

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Eric Love
January 30th, 2019 at 11:12 pm
Commented on: 190130

19:02.07. ROW


Thanks Coach

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Hank McKibban
January 30th, 2019 at 11:07 pm
Commented on: 190130

19:08 row

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Armando Flores
January 30th, 2019 at 10:45 pm
Commented on: 190130

23:36 Row

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Stacey Carpenter
January 30th, 2019 at 10:30 pm
Commented on: 190130

Freezing in Alabama, sick, and a bum left foot and my 1st 5k with 500m row warmup. Paused my time twice to tie my shoes 35:19

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Scott Gillin
January 30th, 2019 at 10:18 pm
Commented on: Not Exercising May Be Worse for Your Health Than Smoking

This is an interesting study that supports the concept of the fitness continuum.


While it is a retrospective cohort study and has the limitations of any observational study, several factors make the findings meaningful. These factors are the large study size and the data collected was easy to objectively quantify. Measurements were made when patients first presented to the clinic so there was no interference from observers. There was a dose response to the participants, the more fit one was the better off they were.


The Time article is a nice teaser but it is important as a scientist and a skeptic to read the actual study which has a link (JAMA Netw Open. 2018;1(6):e183605. doi:10.1001/jamanetworkopen.2018.3605

) in the Time article. The study measured met output on a treadmill thus it is really looking at fitness intensity not endurance. Think Fran or any of the other CrossFit benchmark workouts,not a marathon.


Table 1 provides a nice way to review the data. The findings show a linear relationship between fitness level (mets generated) and decreased all cause mortality, decreased coronary artery disease, decreased bypass surgery and percutaneous coronary interventions, decreased hypertension, decreased diabetes, and decreased end stage renal disease.


Interestingly, as fitness increased so did lipids. This is the opposite of what the diet heart hypothesis well as current guidelines for treatment of cholesterol would suggest. Patients with increasing levels of fitness were on fewer statins, beta blockers and aspirin. One hypothesis that could be drawn from this study is that elevated lipid levels decrease mortality. Another hypothesis could be that lifestyle interventions (diet and exercise) are more effective than medications at increasing lifespan.


The final point I would like to make is that these correlations were consistent across all age groups, including the elderly.

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Matthieu Dubreucq
November 13th, 2019 at 11:26 am

Thanks for clarifying the type of "Cardio". I am happy to know that they were looking at Intensity in a similar way that CrossFit Does!

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Tj Cantu
January 30th, 2019 at 10:18 pm
Commented on: 190130

Picked the rower....my goal was under 20 mins but finished at 21:17. I stayed pretty consistent, so I was happy with that.

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Megan Veldkamp
January 30th, 2019 at 10:04 pm
Commented on: 190130

5k Run - 32:02 - Outdoors, -24°F

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Reymond Kiddoo
January 30th, 2019 at 10:03 pm
Commented on: 190130

5k run sounded more torturous.

Time: 30:45

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Gordon Lee
January 30th, 2019 at 9:53 pm
Commented on: 190130

Run 5km.

33:45

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Dillon Schuety
January 30th, 2019 at 9:37 pm
Commented on: 190130

Threw in 3 rope climbs before and after the row. Didn’t time the climbs. 5k row time- 19:33.

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Shane Azizi
January 30th, 2019 at 9:29 pm
Commented on: 190130

19:48.5 Rx row

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Sean MacDermott
January 30th, 2019 at 9:09 pm
Commented on: 190130

5k row. 19:12

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Matthew Aukstikalnes
January 30th, 2019 at 9:40 pm

nice time!

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Michael Jarvi
January 30th, 2019 at 8:57 pm
Commented on: 190130

No rower at work but have a treadmill. Outside today isn't an option at -7F, wind chills at -30F. So ended up doing it on a flat treadmill, 23:11. 3 minutes worse than my best 5K outside. Turned more into an interval sprint then recover, then repeat about 6-7 times.

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Nicole Deaver
January 30th, 2019 at 8:56 pm
Commented on: 190130

1st workout:Shoveling for time : 75mins 🤣


5k Row: 26:36


Previous Time/PR 26:27! Needless to say I was mad I couldn’t have been 10secs faster today!

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Js Smith
January 31st, 2019 at 2:03 am

That’s a killer two-a-day WOD! Nice job 😁

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Vincent Dahlqvist
January 30th, 2019 at 8:21 pm
Commented on: 190130

29:30

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Vincent Dahlqvist
January 30th, 2019 at 8:21 pm

Run😊

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Evan Walton
January 30th, 2019 at 8:04 pm
Commented on: 190130

Hadn't ran since exiting the Army 3 years ago.

Only goal was to not stop running

Didn't stop but ended at a 34:42 can't wait to improve this time!

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Romain Grelier
January 30th, 2019 at 7:54 pm
Commented on: 190130

5K ROW 18:06 PR

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Brandon Slaven
January 30th, 2019 at 7:53 pm
Commented on: 190130

Training for a half marathon so I decided to run the 5k today. Ended up with a 23:30 time, which is a PR. Ran on a treadmill at a slight incline.

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Tom Perry
January 30th, 2019 at 7:44 pm
Commented on: 190130

57 / 172


5k row


21:17 - nothing special but it's over!

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Tom Perry
January 30th, 2019 at 7:55 pm

Did 26 pull-ups prior to the row. New PR.

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Jacob Daniel
January 30th, 2019 at 7:43 pm
Commented on: 190130

5k run 22:36.

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Katina Thornton
January 30th, 2019 at 7:17 pm
Commented on: Not Exercising May Be Worse for Your Health Than Smoking

“Increased CRF was associated with reduced long-term mortality with no observed upper limit of benefit. Extreme aerobic fitness (CRF ≥2 SDs above the mean for age and sex) was associated with the greatest survival and was notably beneficial in older patients and those with hypertension. Cardiorespiratory fitness is a modifiable indicator of long-term mortality, and health care professionals should encourage patients to achieve and maintain high levels of fitness.”

Got that? No observed upper limit of benefit!

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Annastacia Glen
January 31st, 2019 at 6:22 pm


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Melanie Iverson
January 30th, 2019 at 7:13 pm
Commented on: 190130

Row 24:23. New to rowing. Short legs. Haven’t figured out how to go faster!

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Anthony Mercado
January 30th, 2019 at 7:10 pm
Commented on: 190130

5k run 27:50

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Mike Andridge
January 30th, 2019 at 7:09 pm
Commented on: 190130

@crossfit forgiven

Emom 12 min sqr cln thruster

7x1@125

2x1@135

3x1@145

1x1@150

14 min amrap

7 srict pull ups

50 wb

100 du

1 rnd plus 35 wb

M/48/175

Hope to make this up on thurs.

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Christopher Jacobs
January 30th, 2019 at 7:07 pm
Commented on: 190130

5K row 19:44

Goal was under 20 mins so I’m happy.

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Nathan Michael King
January 30th, 2019 at 7:04 pm
Commented on: 190130

19:12 Row

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Viktor Wachtler
January 30th, 2019 at 6:51 pm
Commented on: 190130

No time and place, subbed for 7 minutes of burpees

108 reps

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John DIFABIO
January 30th, 2019 at 6:45 pm
Commented on: 190130

21 mins row

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Marco Nebel
January 30th, 2019 at 6:28 pm
Commented on: 190130

Run 3.1 Miles in 26:20!

Heavy snowfall and snow on the roads.

#neverquit

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Dave DeCoste
January 30th, 2019 at 6:24 pm
Commented on: 190130

Row 20:27

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Ian Heeks
January 30th, 2019 at 5:25 pm
Commented on: 190130

Row. Highest level on dampener. 24.54

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Sam Sabri
January 30th, 2019 at 5:16 pm
Commented on: 190130

Turtle run 5k -> 29:30

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Kerri Olkjer
January 30th, 2019 at 5:13 pm
Commented on: 190130

My first “official” crossfit workout! 5000m row. 27:48. I’m sure that’s probably a slow time, but pretty close to an all out effort for me (with 50 pounds to shed). Ready to get stronger and faster! Oh, and I accidentally had the rower on 10.

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Danny Bostwick
January 30th, 2019 at 5:18 pm

Awesome, Kerri! That’s not a terrible time for your first ever workout! Welcome to Crossfit. Take your time, focus on technique for a while, get consistent with that technique, then start to push that intensity. Keep the diet on track with lean meats and veggies, nuts and seeds, some fruit, little starch and no sugar and you’ll drop that 50 in no time!

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Chris Sinagoga
January 30th, 2019 at 5:26 pm

Good stuff Kerri! Not only is that not a bad time, but the "all-out effort" thing is really impressive for a new kid on the block. Keep doing your thing!

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Js Smith
January 31st, 2019 at 2:01 am

Nice work & welcome!

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Nathan Grandon
January 30th, 2019 at 5:05 pm
Commented on: 190130

I did the rowing for 5000m and I got 21:15. Which I'm surprised at because that's about my 5000m run time.

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John Clarke
January 30th, 2019 at 4:53 pm
Commented on: 190130

Row - 19:22 - PR by 16 seconds

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Michael Arko
January 30th, 2019 at 4:49 pm
Commented on: 190130

No rower, and it's really cold outside (the run sounds TOO MUCH worse). So I subbed my new strategy of 1 km row = 40 cal elliptical machine at Level 12:

200 cal in 21:17 and 1.43 miles

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Sebastien Fitzpatrick
January 30th, 2019 at 4:36 pm
Commented on: 190130

I initially thought, gross I'd rather run. Then I had a conversation with my self

Why would I rather run?

Because it hurts less.

Why does it hurt less?

Hmmm..

Maybe I don't try as hard?

*looks at past scores*

Yup, definitely don't try hard enough. Run it is, and try harder this time.


So it's an average 5k time from my understanding, but I tried harder. I'll take that as a step in the right direction!


5k Run - 24:44 (1:08 lifetime PR)

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Danny Bostwick
January 30th, 2019 at 4:33 pm
Commented on: 190130

18:59. 5k ski erg. Knee wouldn’t tolerate a run or a row. Miserable regardless.

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Joel Wuollet
January 30th, 2019 at 4:14 pm
Commented on: 190130

First time @ 5k row

Concept 2 rower

Time: 21.56

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Matthew Bolton
January 30th, 2019 at 3:58 pm
Commented on: 190130

5k on Satan’s Tricycle. 8:46

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Patrick Doyle
January 30th, 2019 at 3:44 pm
Commented on: 190130

CrossFit Trio

1 mile Airbike 2:53 / 104 cals

1 mile SkiErg 7:04 / 93 cals

1 mile Row 6:24 / 108 cals

total time & calories 16:24 / 305 cals

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Dyon Torrell
January 30th, 2019 at 3:30 pm
Commented on: 190130

5k row. 19:17:30 rx

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Christopher Baker
January 30th, 2019 at 3:29 pm
Commented on: 190130

Lunch time....

Did 3k due to time constraints

11:10. On a sub 19 5k pace, but ky ass was getting sore already at the 3k mark

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Noor Greene
January 30th, 2019 at 3:14 pm
Commented on: 190130

22:02. Row.

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Tripp Starling
January 30th, 2019 at 3:03 pm
Commented on: 190130

I would much rather row so I ran 5k in 26:23. 😩

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Francisco Machado
January 30th, 2019 at 2:55 pm
Commented on: 190130

Row for 60 minutes = 14459 meters

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Hendrik Bünzen
January 30th, 2019 at 2:54 pm
Commented on: 190130

Row 5k

21:28 rx’d

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Jakob Vadset
January 30th, 2019 at 2:46 pm
Commented on: 190130

5k - 24:57 =)

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Jakob Vadset
January 30th, 2019 at 2:51 pm

Run!! ;)

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Jim Rix
January 30th, 2019 at 2:29 pm
Commented on: 190130

2.8 miles, 23:31

I thought my loop was 1.5 miles and was pleased with my time; came in and saw its 1.4. Damn!

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James Pozin
January 30th, 2019 at 2:20 pm
Commented on: 190130

5K row... so much worse. 32:10, not too bad for a 1st ever 5K row.

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James Pozin
January 30th, 2019 at 2:22 pm

Actually 28:53.3

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Lisa Stanley
January 30th, 2019 at 1:48 pm
Commented on: 190130

5K 23:04

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Lisa Stanley
January 30th, 2019 at 1:48 pm

Row

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Aaron Le-Flay
January 30th, 2019 at 1:10 pm
Commented on: 190130

Row 18:24.

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Il Xlll
January 30th, 2019 at 1:05 pm
Commented on: 190130

29:41

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Claire Fiddian-Green
January 30th, 2019 at 1:03 pm
Commented on: 190130

Rx row 22:04, C2 rower, damper on 7.

I took a rowing class with a US national team rower and picked up three tips that have helped improve my row: 1) most of the effort comes from your legs and core, not your arms 2) don’t bend your legs on the return until your hands go past your knees, 3) think of the deadlift position when engaging your legs and core.

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Dyon Torrell
January 30th, 2019 at 9:46 pm

That's exactly how I teach my clients to row.

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Shahrooz Farhoodpour
January 30th, 2019 at 12:54 pm
Commented on: 190130

22:43 5k. row

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Ryan Doherty
January 30th, 2019 at 12:49 pm
Commented on: 190130

Row 5k - 19:49

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Marc Schmidt
January 30th, 2019 at 12:35 pm
Commented on: 190130

Row 20:42.1 - too damn cold to run outside today - I might try the run on my treadmill later this evening.

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Russell Albrycht
January 30th, 2019 at 11:47 am
Commented on: 190130

6.4 mi on assault bike, 20 min

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James Kinton
January 30th, 2019 at 11:14 am
Commented on: 190130

20:34.7 row.

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Stacey Thompkins
January 30th, 2019 at 10:45 am
Commented on: 190130

M/44/6'2"/185#


5000m row

19:28

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Gavin Powell
January 30th, 2019 at 10:44 am
Commented on: 190130

picked the row 18:52

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Ethan Money
January 30th, 2019 at 10:34 am
Commented on: 190130

22:50

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Ethan Money
January 30th, 2019 at 10:46 am

Row

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Stefan Schuricht
January 30th, 2019 at 9:38 am
Commented on: 190130

run 23:42

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yuya shimazu
January 30th, 2019 at 8:57 am
Commented on: 190130

row 21min00s!

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Louise Costello
January 30th, 2019 at 6:43 am
Commented on: 190130

First time taking part in these

5000m row : 16.10 done as part of my TriJanuary

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Brian Bunnett
January 30th, 2019 at 9:02 pm

Congrats, you broke the world record 5k row by 45 seconds!!

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Louise Costello
January 31st, 2019 at 5:30 pm

I even had to double check my time after you put that but no definitely right , ive never been so tired in my life after than tho

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Paul Petersan
January 30th, 2019 at 6:18 am
Commented on: 190130

Think about the thing you’d least like to do for 25 minutes, and then do that for 30 minutes.

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Drew Resuoc
January 30th, 2019 at 4:38 am
Commented on: 190130

Run 26:04

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Chris Sinagoga
January 30th, 2019 at 4:10 am
Commented on: Omelet With Cream Cheese and Mushrooms

Okay this is an honest and serious question. How the hell do you make the eggs to turn out like an omelet? Am I just too impatient and flip them earlier than I should? But it seems when I wait longer they just get burnt.

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Lynne Pitts
January 30th, 2019 at 4:30 pm

Hey Chris, Try a more active approach - lift the edge of the cooked part, tip your pan, and let the runny stuff run under the edge to get more of it cooked. You can also try covering the omelet for a bit to help solidify the top.

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Katina Thornton
January 30th, 2019 at 7:08 pm

Also, there is some patience involved because you can’t have the heat too high.

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Tyler Downs
January 31st, 2019 at 2:05 am

I always had trouble with omelets until I watched this video. Now I’m the omelet king. https://youtu.be/4RoLavF2ZLU

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Mary Dan Eades
January 30th, 2019 at 3:59 am
Commented on: Omelet With Cream Cheese and Mushrooms

Just finished clearing the dinner plates and this, honestly, made me hungry! And the music is just superb. Thanks!

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Annastacia Glen
January 31st, 2019 at 6:21 pm


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Brian Anderson
January 30th, 2019 at 3:32 am
Commented on: 190130

Less than zero problems totally lying on this one. #GimmetheRun

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Steven Thunander
January 30th, 2019 at 2:51 am
Commented on: 190130

Globo Scale: Run 5k on treadmill, row 5k, or 6k (if intending to do 5k run and unable to do so), stationary bike max distance for the time of your latest 5k run, or for 25 minutes if this is unknown (this can be a bike erg or a recumbent bike, like an assault bike or Schwinn Airdyne). If no equipment is available, and/or your globo is closed due to weather tomorrow, pick movements suck as burpees, hops, squats, kb swings, jump lunges, box/bench jumps, double unders, sprints, ect and create an AMRAP and move vigorously for 25 minutes. An example would be: AMRAP 25 20 burpees 20 kb/db swings 20 10 ft sprints back and forth 50 double unders.

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Rajat Samanta
January 30th, 2019 at 2:16 am
Commented on: 190130

Row 5000m = 22minutes!

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Paul Heisig
January 30th, 2019 at 2:16 am
Commented on: 190130

5k 21:03

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Paul Heisig
January 30th, 2019 at 2:16 am
Commented on: 190130

5k 21:03

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Alex Gergen
January 30th, 2019 at 1:55 am
Commented on: 190130

I have a situation where it is far too cold to run outside (20 below before windchill) and I have no access to a rower (canceled school and the recreation center is closed because of it). I can only do bodyweight movements and have no equipment (besides an AbMat). Does anyone have any suggestions for a sub?

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Steven Thunander
January 30th, 2019 at 2:54 am

Here's a suggestion: AMRAP 25 20 burpees 20 10 ft sprints each way 20 moguls. Also if no equipment is available and no room to run sub AMRAP 7 burpees for today; going for max effort; and make the 5k up later in the week.

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Steven Thunander
January 30th, 2019 at 2:56 am

Also there is nothing wrong with taking a rest day today and making this up on the "posted" rest day.

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Alex Gergen
January 30th, 2019 at 3:44 am

Thanks for the tips Steven!

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Juan Acevedo
January 30th, 2019 at 1:34 am
Commented on: 190130

Intended Stimulus

.

Long effort day. The idea is to pick the one that sounds worse, making this a mental grind. Today is an endurance day, today is about hanging on. Remind yourself you picked the worse one because you are actively making yourself better. Start easy and hang or build. Find a rythim, you fucking rock!


OPTION 1

For athletes not used to longer efforts (20min+), not used to running or rowing:


In a 25 minutes window:

Run as far as possible

or

Row as far as possible


Whichever sounds worse.

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Adrian Aguilar
January 30th, 2019 at 1:24 am
Commented on: 190130

Well I live in Chicago so I know which one sounds worse! #50below

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Eric O'Connor
January 30th, 2019 at 1:21 am
Commented on: 190130

These types of workouts have a ton of value, but sometimes have low attendance. This is an opportunity to educate clients and motivate your athletes.

Here are some thoughts on potential scaling:

I will encourage most athletes to complete the entire distance today. Newer athletes or athletes that have little exposure to moderate distance running or rowing will most likely have to scale. On the row, athletes can break the 5k up into smaller chunks and take small breaks to complete the distance. For the run, athletes can do a mix of running and walking to achieve the full distance.

For very new or de-conditioned athletes, reducing the distance per the individual’s capacity will be necessary. Striving to achieve 2,000-3,000m can be a great starting point for many of these athletes. I can also have athletes row or run for a set time. For example, row or run at a moderate pace for 15-20 minutes. Another option that I can use is to have athletes run/walk in one direction away from the gym for 10-15 minutes and then attempt to run/walk back to the gym in the same, or less, time.

If I have any injured athletes, I will attempt to preserve the long-duration, monostructural-only stimulus. For an athlete with a lower body injury a potential substitution could be an arms-only or single-leg row at a reduced distanced. A ski erg is could be another option if the equipment is available. For an athlete with an upper body injury, attempting the run could still be possible. If this is not an option, biking for 10,000-15,000 meters could be a suitable alternative.

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Andréa Topper
January 30th, 2019 at 1:36 am

Super helpful. Thanks, Eric!

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Chris Sinagoga
January 30th, 2019 at 4:13 am

Yo Eric, do you post your workouts in advance for your peeps?

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marcus mcclain
January 31st, 2019 at 12:52 pm

We had a conversation about low attendance on days like this, b/c most ppl say I can run at home and don't want to use my 3x a week membership on this day...We talked about sometimes coming to the WOD is not about you, its about those around you and that the people that come to this Workout are those that need the most support and by staying home or skipping this WOD b/c you could do it at home, is missing the point of our community and training.

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Chris Sinagoga
January 30th, 2019 at 1:03 am
Commented on: 190130

Champions Club Scaling Notes


STIMULUS: This can either be used as a benchmark or a training tool. If it’s a benchmark then you just pick whichever one you want to test the most and have at it — see how your past training has impacted this endurance piece. If you’re using it as a training tool, then it’s best to look at what time/intensity top athletes get on this and work from there. For example, a 16-minute 5k run time is really good for high schoolers in Michigan; for most of them there is not a lot of pacing or holding back going on, but rather picking the fastest pace they can keep up for 3 miles, then sprint with whatever they have left at the end. To preserve this stimulus (again, as a training tool), then I’d try to stay away from running set distances, but rather base off either time or effort. For example, pick an uncomfortable endurance pace (last round of Helen maybe?) and keep that up for as long as you can. Stop where you’re at when you feel the pace deteriorate, then start back up again when you recover a bit. See how you feel after 5 cycles of this. The other could just be run for 1 minute, rest for 3 minutes, and repeat for as long as you can keep approx same distance on the run.

I am woefully unfamiliar with rowing, so maybe Eric or Juan would have better input there. I’d imagine you could approach it in a similar way.


GROUP: “I wouldn’t pay $150 per month to join a track team, Chris!” Sound familiar to anyone? The difficult part about our job is balancing the love for our athletes and being professionally responsible to fix as many chinks in their fitness armor as possible. I agree that OVERALL, coming to your box should be the best part of their day. For best results, this cannot be the case every day. There is nothing I could say to Evan Pugh, Coach Casey, or Sam Butcher that would make them happy about running a 5k, and there is nothing I could say to Murley, Bubs, or Shannon that would turn them into, “Yes! Max effort back squats! This is what I needed today!”

If the conditions are right, do the damn thing! If not, then try to either combine this one and yesterday’s one using whatever part of the pavement is safe to run on, or do a 20 minute amrap of lunges, jump ropes, and hollow holds/l-sits. As much as nobody likes Pose drills, our gym needs this and I might hang on to it until next week when the snow is supposed to melt. Meldrum, I don’t think they read these comments, so don’t spoil it for them!


INJURY: You can’t do either the row of run, then you probably have a hip thing going on or a spine thing going on. Category 1 movements (as Kelly Starrett calls them) are what you need to stick to, meaning your feet should stay on the ground. Try AMRAP in 30 minutes of: 20 squats, :40 plank hold (top of push-up).


I’M SCALING THIS WELL IF: I’m not enjoying this one bit but I’m doing it anyway.


I’M SCALING THIS POORLY IF: I slip on the ice outside.


GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 5. It’s like having a 28 degrees day; sucks on its own but considering it came after days of 2 and -3 degrees, I’ll take it.


GENERAL EMASCULATING LEVEL (1=WHO DOES RING HSPU ANYWAY?, 10=THIS TEENAGE GIRL IS DEADLIFTING MORE THAN ME): 7. Either you’re going to be wondering how you got suckered into this, or you’re going to be wondering how you lost so much running speed since your high school track days. Neither option sounds appealing. But here’s to fitness!

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Juan Acevedo
January 30th, 2019 at 1:21 am

I think your rationale could be applied the same way to the rower. In which case I would say Fear Level would go to 8! The row erg is relentless!

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Chris Meldrum
January 30th, 2019 at 2:47 am

My lips are sealed :)

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Annastacia Glen
January 31st, 2019 at 6:21 pm


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Stephen Hipskind
January 30th, 2019 at 1:03 am
Commented on: 190130

Guess I'm rowing 5k tomorrow.

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Annastacia Glen
January 31st, 2019 at 6:20 pm


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