Suppose a man at 90 years old is living independently, running up and down the steps and playing with his grandchildren. We would not be concerned if his cholesterol numbers were ‘high.’ There is a problem looking only at longevity. Imagine a curve that stretches to 90 or even 105 years but has very low work capacity for its duration. That is not what CrossFit is about: It is about vitality and capacity. What can you do?
What Is Fitness? Part 2, CrossFit Level 1 Training Guide
Comments on 190227
170 Comments
21:14.5 Rx'd
20:28
M / 27 / 5'11 / 170#
19:22.
Last 5k row was 19:24. Damn!
Stopped to assist my lady with her rower for :05, but managed to narrowly beat previous. I basically sprinted the last 300m though, which tells me I need to adjust my pacing and focus on breathing.
It's interesting trying to get my mind into a meditative state while I do these long-winded rows. Rowing sucks already, so I try to get out of the knee jerk mode where I'm either thinking about the clock, how many meters are left or how many I've done, etc. I try to just get in that focused head space. Shit's rough. Good time.
this is for 180215 - 20:08.7, a new PR.
21:33.8 for 190227. died after about 8 minutes today
25:00 No rower and knee still bust so subbed again. 3 rounds. 5pul, 10pus, 18 lunge, 25 wb@9k, 30 kbsdl@20k, 25 KB swing@20k, 20 PC@25k. Been playing with this trying to add things to strengthen knee.
19:42.5
23:33
subbed 50 burpee pull-ups
9:47
18:09 6 sec PR
I feel like Archie Bunker is going to come walking through the front door.
20:28
19:40.7
20:45
18:51
Rx 19:48
20:20
Rest Day
23:19 long time no row
22:44 apr
29'19 💦💦
This was fun. I did it in exact 30 mins. Forearms were on fire. Thanks
Due to time restraints I scaled to 2000 mtr Row for time:
7:55
M / 39 / 6’ / 194lbs
22:18 Rx
127 lbs/5’5”/F24
25:42
25:42
20:13 - missed my target of under 20:00 but still a PR
21:27
23 minutes exactly. 2 minutes off my last 5k row. Really pushed myself. Lungs are burning and sweat is dripping off me! Good workout!
2030
Beat January by 2 seconds
D
3500 m
22:59
19:35!! First time rowing 5,000m
M23/6’3”/187
20:05
Old Time was 19:55
M/56/6'2"/179
20:11
5k PR is 20:01 back in 2016
Drag factor 200. Playing around with DF and this is much higher than the 125-150 range I've been using recently. Felt harder at first, but once I settled in after the first 1000, it didn't seem too bad. Will have to do another 5k at 125 in the near future and compare.
20:40 rx’d
Rx 5k row,
19:06
M36/185/6'3"
5km run
32:20
21:59 Rx. Completed same day as and after completing overhead squat WOD from 2/26/19.
19:57
20’30”
Boy, doing after a 19.1 retest on Monday was BRUUUUTAL! In my 7 years of CrossFitting, I don't think I'd ever done an all-out 5k before this year and now I've done it TWICE. You guys suck and I love you. Thanks for always making me do nasty shit that I don't want to do!
M/33/5'10"/185#
5K Row TT = 18:20.1
(:06.1 PR from 1/30/19)
21:31
180215 - 22:11
Run: 24:33
M/41/6’3”/215
17:59.4
Prev
M/38/6'3"/205
18:22.3
18:24.0
17:57.6(PR)
18:07.3(PR)
18:16.5(PR)
18:31.9(PR)
18:39.5
RX
19'00"
M24/170cm/56kg
PR'd: 21:34.9
19:11
21:40
2:10/500m average
new to CrossFit First rowing workout ever !!!
21:21
21:28 RX
19:52.1 Rx
18:59:1
20:55 on 1/30/19
20:09 = PR
20:09 Rx
22:08 rx
Row 5k 19:25
Age 67. PR 5000m 19:47.7
Rx- 20:05
First 5,000m row.
Splits: 4:09/4:08/4:03/3:59/3:44
25:47
Run on treadmill with 1% incline
RX: 24:22 (PR)
Did :30 sprints at lunch (on the path). Legs are wobbly!
190130 25:23
180215 24:58
27:18 rxd
So excited! 25:16. A personal PR!
Nice!
300 cals on Airbike
19:07. PR by 30 seconds
20:37. :47 PR. Still not the most confident rower, but I'm getting better.
BikeErg 10K
20:40.0
20:26 rx
17:00, used the wall
this was for the DU/HS/Ab-Mat, oops
Nice work, Matt
Airdyne 5k 10:20. Still pretty cold in the garage especially with the wind from the bike blowing on me
25: 05 on my brand new concept 2 Model D rower. By the way fellow crossfitters what is considered the standard for that distance and time? Just curious on how much I might need to improve on my form/technique next time!
: )
Michael go on the C2 site (it should be listed in the user manual). They have loads of data like benchmarks, v02 goals, getting around on the monitor and settling the damper. Congrats. Aren’t new toys fun?? 😁
22:13 row 5k Damper 5.5
5K Row 24:31
Yea!
5’9” 175lbs - 41
19:40
Sub 1000 yard swim
16:54
19:06
46M/6’0”/190
18:43
25:08 5k row.
18:37 for a 36 second PR!
24:45
24:45
18:37 5 km row.
Complete USMC PFT yesterday. Run time for 3 mi 16:37. Better at running than rowing.
I'm a big fan of Primal Kitchen mayo for whenever I can't get around to making it. Made with Avocado Oil :)
I've been meaning to try that, Keri!
Forearms and hands still sore from the rope climbs/snatches 2 days ago.
Ran 3.45 miles in 35 min instead.
19:08 rx
5k run ~30min
22 min
20:23 Rx’d
20:41 rx
My rower had other plans today. Got to about 1200m (5mins?) & heard a pop! Then the strap wouldn’t retract. Just took it apart and the recoil spring broke. 😞
Subbed:
20mins on bike-moderate pace
100 barbell bent over rows (45#)
40 shoulder Press (45#)
24:42
Aww man! Hope it’s something that can be repaired. Nice sub
No rower and limited on time today...
I completed the 5k on my Airdyne in 10:20.
20:39
Previous PR was 20:44 on 11/29/2018
Row 5000m - 19:28, 500/1:57
2nd 5k row ever. 1st time was when it was programmed in 2018, haha.
19:26 Pr
M-42-69-170#
18:21.3
Pr
First time rowing more than 1000m, took me 23:38, my fastest running 5k is 19:22, but thanks to injury I can’t run like that anymore.
My first stab at this. 21:44
20:04.1
24:11, at home no rower, so subbed 6.5 mile bike.
20:30
190130: 19:22 - 16 second PR
Today: 18:57.9 - 25 second PR
Came in with a plan today after last month's row. At the start, and every 500 meters, 10 pulls as hard as possible, and the rest staying within 1:53-1:56 / 500m. All out for last 100m.
W: 208#
Age: 21
Time: 5000 row 20:32
A little over a minute faster than last time we did this.
23:24
Due to No Rower.I did 10 Dead lift, 12 Toe 2bar, 100 Single Skip, 4 rounds, nice and Steady, no time.
Due to No Rower.I did 10 Dead lift, 12 Toe 2bar, 100 Single Skip, 4 rounds, nice and Steady, no time.
18:29.4 Pr
Very pumped about this one. We have been rowing a lot lately and it paid off. Not gonna lie, I was NOT excited when I saw this come up again! However, I practiced what I preached with my affiliate and did it anyway. Focused on a positive mental attitude and leaned more about the erg which allowed me to approach it smartly. Lead to a great finish.
Agree, it was a mental game to get after this again
5’8” / 162 lb / 20 / M
5k row 21:08
Previous PR was 24:40
Nice improvement.
First time rowing 5k
21:22
Damper 10
M/44/6'2"/185#
Rx'd
19:11...17 secs faster than last time but 1 sec slower than the time before that...I went sub 19 mins 1 time but that seems so far away right now.
17:40
To me rowing is a great opportunity to focus on form and learn. I try and keep stroke rate around 22/minute and endeavor to drive hard enough to maintain a 1:50/500 pace. Setting the rower to count down and selecting the screen that allows you to see projected finish helps. As does having a "rabbit" to chase. I had a rabbit and finished 1:20 seconds ahead of him...
Fast!
24:30 for this old man.
21:07
19:20 first time doing 5k row.
Next time gonna start just a tad faster!
glutes hurts !
19:14.8
I think I could've pushed it under 19 but I paced the first 3k a little too slow
Was intimidated so I started too slow
22:10 rx’d
But I think this is my fasted 5K in 10 years last one was in 2014
To avoid painful boredom, I used BitGym projected on the wall to traverse Argentina and Polar Beat to track my heart rate.
Sub 200 calories on elliptical machine Level 12: 19:42
This might be my best time, not 100% sure.
18:54
18:49.1
44/M/230lbs. 20:35. RX. compared to 190130 where I rowed at 20:47.
21:04.1, 314 cals. Had hoped for a sub-21, but pukie threatened in the final 250 and I had to back off a little.
last done 161222 in 20:53.5
PR is 20:28.3, on 141113
F/49/185/5'10"
5k row
19:57
Haven't broken 20:00 in a looonnnggg time...
Way to go! I'm sure it was a race to the finish, too.
Dang, you’re fast! Nice job.
M/31/5'9/175
20:59
-about 1min slower than all-time PR
-need to get better on the rower
23min 45sec
Subbed
10km bike 23:27
20:00 RX
21:45.5 with drag at 112
Splits were all over the map need to get more consistent
1000: 2:07
2000: 2:09
3000: 2:12
4000: 2:18
5000: 2:04
19:48
Versus 20:27 on 20190130
13.25min row
That's...amazing.
13.25min/5km????? :O
Need a video for this one
21min07s
18:41
26:49 Definitely wasn't feeling it. Woke up tired but did it and think I feel better after the row...
19:23.1 Rx
That’s a 22.6 sec lifetime PR!
Nice PR!
Congratulations!
I think Crossfit's create a new form of art with these videos... just trying to think of a good name for it... 'Post-modernist exercise' anyone???
I work with elder people and these workouts are perfect for those who are not able to go to the gym :)
What level should I set damper? Never sure what the protocol is when towing
Sorry rowing
https://www.concept2.com/indoor-rowers/training/tips-and-general-info/damper-setting-101
I'm a fit 56 year old with kipping toes to bar and 60kg back squat. I don't understand who these videos are targeting. My dad is not a subscriber to EOD.
These videos tie in perfectly with Glassman’s statement that “CrossFit is for anyone” - any age, anywhere, any budget (free).
I guess they are leaving it up to each of us to get this content in front of some seniors or others who could benefit from it. Maybe it's as simple as emailing a link to www.crossfit.com/at-home to your dad or cheekily setting his browser start page to it; maybe it will take more. But there is no doubt that it will be the most effective coming from someone trusted and loved, like a family member.
22:03 min
Most all mayo is made with vegetable oil and pork has high omega 6 (possibly oxidized, definitely inflammatory). If you read today’s article you would hypothesize this recipe is the opposite of healthy
Gavin,
Not if you make the mayo yourself.
I personally find most store-bought versions unacceptable – filled with partially hydrogenated cottonseed oil or soybean or some other equally horrible seed or vegetable oils. And so I choose to make my own, using olive or avocado oils. There are many great (and simple) recipes online.
Olive and avocado oil has very high omega 6 just like all other vegetable oil. Saturated fats are the least likely to oxidize, making coconut oil the safest fat to eat
A really hard effort 5K run for me right now would probably be about 24:30. What do you think is an equivalent effort 5k row time?
It would depend on how good of a rower you are. I ran a 5k in roughly 23:12 and rowed a 5k in 19:16 if that helps.
18 min 48 sec
Hit a new PR on this one yesterday!
As RX'd
5000M Row: 18:19
/500: 1:49.9
Yesssssssss
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 rowing, may need to scale. Athletes can break the 5k up into smaller chunks and take small breaks to complete the distance as needed. 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 for a set time. For example, “row at a moderate pace for 15-20 minutes”.
Running this workout can be difficult in a 1-hour group-class setting, due to a lack of rowers. If a workout adjustment is needed, I will try to maintain the stimulus by substituting a different long-duration, low-impact, monostructural exercise or modify the workout to preserve the function of rowing. One possible alternative is to have some athletes use an air bike for a distance of 10,000-15,000 meters. I may also tweak this workout to a team workout. For example:
In teams of 3, AMRAP 45 minutes of:
Row for max meters
*1 athlete works at a time. Rotate in any fashion.
Globo Scale: Row 5 K. If no rower is available, run 5k or run 5k on a treadmill with a slight incline. Other subs are 300 cal assault bike or 350 cal on aerodyne.
Champions Club Scaling Notes
STIMULUS:
There are a few options to approach this one. We have done a boatload of rowing since the new year, and this could be a good opportunity for you to go for a pr. You should be pretty well recovered coming off a rest day and a max effort day. If you 1) aren’t feeling it or 2) have different plans in mind, then approaching this as a training tool is fine too. A pr-driven endurance event usually ends with something left in the tank at the end; you have a number you’re aiming for and want to make sure you don’t blow your load too early in the workout. For a training tool, go in short sprint spurts, medium sprints with recovery, or two all-out 2.5k attempts with recovery in between. Your purpose determines how you treat it. A marathon runner and 200m sprinter could both find benefit in rowing a 5k.
GROUP:
Like I mentioned before, we don’t have a rower so I tested out a little workout in replacement. AMRAP in 20 minutes of: 30 sumo deadlift high pulls, 20 ring rows, 10 candlestick rolls. Usually I like to sub running for rowing, but with the length of the workout, the conditioning is not solely dependent on the sdhp and I don’t mind taking time out of the workout to correct someone. Ring rows are there to simulate the finish position of the row a little closer. And candlestick rolls 1) simulate the falling back to initiate the row and 2) the full compression at the bottom (catch?) of the row.
WARMUP:
Kipping pull-ups — stay fresh folks
Deadlift — don’t pull around the knees
Jump rope — always
Push-up — finish position in row
[insert thing you suck at]
KEY MATCHUP: your butt vs. it’s desire to stay on the seat for 20 minutes
SCALING THIS WELL WILL CAUSE ME TO: get around 20 minutes of continuous movement regardless of what scaling option you chose
GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 7 if I was doing this on the rower, 5 since I’m not
GENERAL EMASCULATING LEVEL (1=WHO DOES RING HSPU ANYWAY?, 10=THIS TEENAGE GIRL IS DEADLIFTING MORE THAN ME): 6. Sucks but rowing does for everyone
Thank you Chris, for sharing your experience, we have certainly increased our baggage as coaches 🙏
No problem Regis. Any feedback is always good!