CrossFit | 190227
Wednesday

190227

Workout of the Day

158

Row 5,000 meters

Post time to comments.

Compare to 180215 or 190130.

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?

Comments on 190227

170 Comments

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Shawn Hakimi
January 23rd, 2020 at 2:18 pm
Commented on: 190227

21:14.5 Rx'd

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William Ma
July 23rd, 2019 at 4:45 pm
Commented on: 190227

20:28

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Count Liapis
May 1st, 2019 at 5:25 am
Commented on: 190227

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.

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Matthew Aukstikalnes
April 9th, 2019 at 8:03 pm
Commented on: 190227

this is for 180215 - 20:08.7, a new PR.

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Matthew Aukstikalnes
November 20th, 2019 at 7:07 pm

21:33.8 for 190227. died after about 8 minutes today

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Kury Akin
April 3rd, 2019 at 2:45 pm
Commented on: 190227

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.

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Nate Gordon
April 1st, 2019 at 3:42 pm
Commented on: 190227

19:42.5

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Kevin Miller
March 27th, 2019 at 11:31 am
Commented on: 190227

23:33

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Manchild Manchild
March 26th, 2019 at 4:48 pm
Commented on: 190227

subbed 50 burpee pull-ups


9:47

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John Doody
March 24th, 2019 at 3:24 pm
Commented on: 190227

18:09 6 sec PR

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Jamie Esch
March 22nd, 2019 at 8:34 pm
Commented on: At-Home Workout

I feel like Archie Bunker is going to come walking through the front door.

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Stefan Schuricht
March 20th, 2019 at 5:24 pm
Commented on: 190227

20:28

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John Campion
March 13th, 2019 at 3:09 pm
Commented on: 190227

19:40.7

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Matt Crouse
March 9th, 2019 at 11:04 pm
Commented on: 190227

20:45

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Gang Zhou
March 7th, 2019 at 4:20 am
Commented on: 190227

18:51

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Kevin Marshall
March 6th, 2019 at 4:31 am
Commented on: 190227

Rx 19:48

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Toyo Kubota
March 3rd, 2019 at 10:05 am
Commented on: 190227

20:20

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Sam Pat
March 2nd, 2019 at 11:58 pm
Commented on: 190227

Rest Day

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David Garcia
March 2nd, 2019 at 6:57 pm
Commented on: 190227

23:19 long time no row

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Melanie Hansen
March 2nd, 2019 at 3:51 pm
Commented on: 190227

22:44 apr

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Jule Nell
March 2nd, 2019 at 12:20 pm
Commented on: 190227

29'19 💦💦

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Anand Kumar
March 2nd, 2019 at 4:40 am
Commented on: 190227

This was fun. I did it in exact 30 mins. Forearms were on fire. Thanks

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Nathan Bynum
March 2nd, 2019 at 2:31 am
Commented on: 190227

Due to time restraints I scaled to 2000 mtr Row for time:

7:55

M / 39 / 6’ / 194lbs

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Albert Kombe
March 2nd, 2019 at 1:58 am
Commented on: 190227

22:18 Rx

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Gabrielle Spinello
March 2nd, 2019 at 1:58 am
Commented on: 190227

127 lbs/5’5”/F24

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Gabrielle Spinello
March 2nd, 2019 at 1:57 am
Commented on: 190227

25:42

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Gabrielle Spinello
March 2nd, 2019 at 1:56 am
Commented on: 190227

25:42

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Matt Linker
March 1st, 2019 at 10:27 pm
Commented on: 190227

20:13 - missed my target of under 20:00 but still a PR

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Dmitry Zolotyh
March 1st, 2019 at 7:10 pm
Commented on: 190227

21:27

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Ian Heeks
March 1st, 2019 at 3:27 pm
Commented on: 190227

23 minutes exactly. 2 minutes off my last 5k row. Really pushed myself. Lungs are burning and sweat is dripping off me! Good workout!

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Jesse Montagnino
February 28th, 2019 at 11:57 pm
Commented on: 190227

2030


Beat January by 2 seconds


D

3500 m

22:59

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JP Schumacher
February 28th, 2019 at 11:36 pm
Commented on: 190227

19:35!! First time rowing 5,000m

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JP Schumacher
February 28th, 2019 at 11:37 pm

M23/6’3”/187

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Christian Heck
February 28th, 2019 at 9:43 pm
Commented on: 190227

20:05


Old Time was 19:55

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Brian Rosenbaum
February 28th, 2019 at 9:18 pm
Commented on: 190227

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.

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Hendrik Bünzen
February 28th, 2019 at 9:00 pm
Commented on: 190227

20:40 rx’d

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Steve Adams
February 28th, 2019 at 8:57 pm
Commented on: 190227

Rx 5k row,

19:06

M36/185/6'3"

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Gordon Lee
February 28th, 2019 at 8:28 pm
Commented on: 190227

5km run

32:20

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Claire Fiddian-Green
February 28th, 2019 at 6:23 pm
Commented on: 190227

21:59 Rx. Completed same day as and after completing overhead squat WOD from 2/26/19.

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Jeffrey Howard
February 28th, 2019 at 4:29 pm
Commented on: 190227

19:57

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Christiaan van Wyk
February 28th, 2019 at 2:00 pm
Commented on: 190227

20’30”

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Adrian Aguilar
February 28th, 2019 at 1:31 pm
Commented on: 190227

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)

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Sam Meixell
February 28th, 2019 at 12:51 pm
Commented on: 190227

21:31

180215 - 22:11

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Tyler Wood
February 28th, 2019 at 11:47 am
Commented on: 190227

Run: 24:33

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Benjamin Schill
February 28th, 2019 at 11:43 am
Commented on: 190227

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

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Jonas Buysse
February 28th, 2019 at 7:50 am
Commented on: 190227

RX

19'00"

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Federico Rossi Mori
February 28th, 2019 at 5:56 am
Commented on: 190227

M24/170cm/56kg

PR'd: 21:34.9

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Romain Grelier
February 28th, 2019 at 5:47 am
Commented on: 190227

19:11

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David Mz
February 28th, 2019 at 5:07 am
Commented on: 190227

21:40

2:10/500m average

new to CrossFit First rowing workout ever !!!

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T.K. Schiefer
February 28th, 2019 at 4:43 am
Commented on: 190227

21:21

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Randy Sigman
February 28th, 2019 at 4:19 am
Commented on: 190227

21:28 RX

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Shane Azizi
February 28th, 2019 at 4:14 am
Commented on: 190227

19:52.1 Rx

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Nigel Swadel
February 28th, 2019 at 3:37 am
Commented on: 190227

18:59:1

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Byron Hills
February 28th, 2019 at 2:56 am
Commented on: 190227

20:55 on 1/30/19

20:09 = PR

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Byron Hills
February 28th, 2019 at 2:53 am
Commented on: 190227

20:09 Rx

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Jake Kiddoo
February 28th, 2019 at 2:51 am
Commented on: 190227

22:08 rx

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Phill Kiddoo
February 28th, 2019 at 2:51 am
Commented on: 190227

Row 5k 19:25

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Gene Wood
February 28th, 2019 at 2:49 am
Commented on: 190227

Age 67. PR 5000m 19:47.7

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Joseph Fox
February 28th, 2019 at 2:33 am
Commented on: 190227

Rx- 20:05

First 5,000m row.

Splits: 4:09/4:08/4:03/3:59/3:44

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Brian Conti
February 28th, 2019 at 2:31 am
Commented on: 190227

25:47

Run on treadmill with 1% incline

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Js Smith
February 28th, 2019 at 2:18 am
Commented on: 190227

RX: 24:22 (PR)


Did :30 sprints at lunch (on the path). Legs are wobbly!


190130 25:23

180215 24:58

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Natalie Dennis
February 28th, 2019 at 2:11 am
Commented on: 190227

27:18 rxd

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Kathy Chandler
February 28th, 2019 at 2:06 am
Commented on: 190227

So excited! 25:16. A personal PR!

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Claire Fiddian-Green
February 28th, 2019 at 6:24 pm

Nice!

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Patrick Doyle
February 28th, 2019 at 1:06 am
Commented on: 190227

300 cals on Airbike

19:07. PR by 30 seconds

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Tajh Madison
February 28th, 2019 at 12:57 am
Commented on: 190227

20:37. :47 PR. Still not the most confident rower, but I'm getting better.

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Jesse Delander
February 28th, 2019 at 12:55 am
Commented on: 190227

BikeErg 10K

20:40.0

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John Lawton
February 28th, 2019 at 12:33 am
Commented on: 190227

20:26 rx

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Matthew Aukstikalnes
February 28th, 2019 at 12:23 am
Commented on: 190227

17:00, used the wall

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Matthew Aukstikalnes
February 28th, 2019 at 12:49 am

this was for the DU/HS/Ab-Mat, oops

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Sean MacDermott
February 28th, 2019 at 3:04 am

Nice work, Matt

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Jacob Cram
February 28th, 2019 at 12:13 am
Commented on: 190227

Airdyne 5k 10:20. Still pretty cold in the garage especially with the wind from the bike blowing on me

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Michael LaMorte
February 28th, 2019 at 12:11 am
Commented on: 190227

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!

: )

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Js Smith
February 28th, 2019 at 2:14 am

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?? 😁

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Stacey Carpenter
February 28th, 2019 at 12:06 am
Commented on: 190227

22:13 row 5k Damper 5.5

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Kathy Glassman
February 27th, 2019 at 11:45 pm
Commented on: 190227

5K Row 24:31

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Kathy Chandler
February 28th, 2019 at 2:08 am

Yea!

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Mark Hufford
February 27th, 2019 at 11:23 pm
Commented on: 190227

5’9” 175lbs - 41

19:40

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Brian Louchis
February 27th, 2019 at 11:00 pm
Commented on: 190227

Sub 1000 yard swim

16:54

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Ryan Kery
February 27th, 2019 at 10:38 pm
Commented on: 190227

19:06

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Sean MacDermott
February 27th, 2019 at 10:25 pm
Commented on: 190227

46M/6’0”/190

18:43

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Tripp Starling
February 27th, 2019 at 10:23 pm
Commented on: 190227

25:08 5k row.

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Christopher Dupree
February 27th, 2019 at 10:21 pm
Commented on: 190227

18:37 for a 36 second PR!

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Mark Jarrell
February 27th, 2019 at 9:49 pm
Commented on: 190227

24:45

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Mark Jarrell
February 27th, 2019 at 9:49 pm
Commented on: 190227

24:45

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Luke Rodina
February 27th, 2019 at 9:43 pm
Commented on: 190227

18:37 5 km row.

Complete USMC PFT yesterday. Run time for 3 mi 16:37. Better at running than rowing.

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Keri Mucha
February 27th, 2019 at 9:32 pm
Commented on: Bacon and Beef Burger Stack

I'm a big fan of Primal Kitchen mayo for whenever I can't get around to making it. Made with Avocado Oil :)

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Kathy Glassman
February 28th, 2019 at 11:08 pm

I've been meaning to try that, Keri!

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Lisa Stanley
February 27th, 2019 at 9:29 pm
Commented on: 190227

Forearms and hands still sore from the rope climbs/snatches 2 days ago.

Ran 3.45 miles in 35 min instead.

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Chris Long
February 27th, 2019 at 9:12 pm
Commented on: 190227

19:08 rx

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Phill Kiddoo
February 27th, 2019 at 9:12 pm
Commented on: 190227

5k run ~30min

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Faten Mirza
February 27th, 2019 at 8:47 pm
Commented on: 190227

22 min

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Coastie Nick
February 27th, 2019 at 8:43 pm
Commented on: 190227

20:23 Rx’d

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Paul Snell
February 27th, 2019 at 7:57 pm
Commented on: 190227

20:41 rx

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Nicole Deaver
February 27th, 2019 at 7:42 pm
Commented on: 190227

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

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Js Smith
February 28th, 2019 at 2:10 am

Aww man! Hope it’s something that can be repaired. Nice sub

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MICHAEL JONES
February 27th, 2019 at 7:38 pm
Commented on: 190227

No rower and limited on time today...

I completed the 5k on my Airdyne in 10:20.

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Chris Hammond
February 27th, 2019 at 7:24 pm
Commented on: 190227

20:39


Previous PR was 20:44 on 11/29/2018

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Renat Bukharin
February 27th, 2019 at 7:08 pm
Commented on: 190227

Row 5000m - 19:28, 500/1:57

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Brian Anderson
February 27th, 2019 at 6:52 pm
Commented on: 190227

2nd 5k row ever. 1st time was when it was programmed in 2018, haha.


19:26 Pr


M-42-69-170#

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Eric Love
February 27th, 2019 at 6:47 pm
Commented on: 190227

18:21.3

Pr

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Nathan Stonefield
February 27th, 2019 at 6:44 pm
Commented on: 190227

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.

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Jani Kuparinen
February 27th, 2019 at 6:36 pm
Commented on: 190227

My first stab at this. 21:44

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Cy Azizi
February 27th, 2019 at 6:32 pm
Commented on: 190227

20:04.1

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Scott MacArthur
February 27th, 2019 at 6:22 pm
Commented on: 190227

24:11, at home no rower, so subbed 6.5 mile bike.

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Vincent Dahlqvist
February 27th, 2019 at 6:05 pm
Commented on: 190227

20:30

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John Clarke
February 27th, 2019 at 5:47 pm
Commented on: 190227

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.

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Nathan Grandon
February 27th, 2019 at 5:28 pm
Commented on: 190227

W: 208#

Age: 21

Time: 5000 row 20:32

A little over a minute faster than last time we did this.

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Austin Chambers
February 27th, 2019 at 5:24 pm
Commented on: 190227

23:24

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Richie Williams
February 27th, 2019 at 5:19 pm
Commented on: 190227

Due to No Rower.I did 10 Dead lift, 12 Toe 2bar, 100 Single Skip, 4 rounds, nice and Steady, no time.

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Richie Williams
February 27th, 2019 at 5:19 pm
Commented on: 190227

Due to No Rower.I did 10 Dead lift, 12 Toe 2bar, 100 Single Skip, 4 rounds, nice and Steady, no time.

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Nathan Michael King
February 27th, 2019 at 5:18 pm
Commented on: 190227

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.

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Eric Love
February 27th, 2019 at 6:48 pm

Agree, it was a mental game to get after this again

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Scott Jacobson
February 27th, 2019 at 5:14 pm
Commented on: 190227

5’8” / 162 lb / 20 / M


5k row 21:08


Previous PR was 24:40

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Js Smith
February 28th, 2019 at 2:08 am

Nice improvement.

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Evan Walton
February 27th, 2019 at 5:12 pm
Commented on: 190227

First time rowing 5k

21:22

Damper 10

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Stacey Thompkins
February 27th, 2019 at 5:06 pm
Commented on: 190227

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.

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Thomas Neilson
February 27th, 2019 at 4:31 pm
Commented on: 190227

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...

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Eric Love
February 27th, 2019 at 6:49 pm

Fast!

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Dave Barlow
February 27th, 2019 at 4:28 pm
Commented on: 190227

24:30 for this old man.

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Mark Yates
February 27th, 2019 at 4:10 pm
Commented on: 190227

21:07

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sebastien cote
February 27th, 2019 at 3:39 pm
Commented on: 190227

19:20 first time doing 5k row.

Next time gonna start just a tad faster!

glutes hurts !

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Deacon Marshall
February 27th, 2019 at 3:30 pm
Commented on: 190227

19:14.8


I think I could've pushed it under 19 but I paced the first 3k a little too slow

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Michael Bishop
February 27th, 2019 at 3:24 pm
Commented on: 190227

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.

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Michael Arko
February 27th, 2019 at 3:17 pm
Commented on: 190227

Sub 200 calories on elliptical machine Level 12: 19:42

This might be my best time, not 100% sure.

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Jasper van der Vliet
February 27th, 2019 at 3:06 pm
Commented on: 190227

18:54

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Viktor Puskás
February 27th, 2019 at 2:53 pm
Commented on: 190227

18:49.1

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jeff pugel
February 27th, 2019 at 2:41 pm
Commented on: 190227

44/M/230lbs. 20:35. RX. compared to 190130 where I rowed at 20:47.

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Jim Rix
February 27th, 2019 at 2:41 pm
Commented on: 190227

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

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Julie Platt
February 27th, 2019 at 2:16 pm
Commented on: 190227

F/49/185/5'10"


5k row

19:57


Haven't broken 20:00 in a looonnnggg time...

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Jim Rix
February 27th, 2019 at 2:42 pm

Way to go! I'm sure it was a race to the finish, too.

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Js Smith
February 28th, 2019 at 2:07 am

Dang, you’re fast! Nice job.

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Matt Duplessis
February 27th, 2019 at 2:11 pm
Commented on: 190227

M/31/5'9/175


20:59

-about 1min slower than all-time PR

-need to get better on the rower

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Tarun Sharma
February 27th, 2019 at 1:46 pm
Commented on: 190227

23min 45sec

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Viktor Wachtler
February 27th, 2019 at 1:42 pm
Commented on: 190227

Subbed

10km bike 23:27

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Ryan Doherty
February 27th, 2019 at 1:00 pm
Commented on: 190227

20:00 RX

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John Nehra
February 27th, 2019 at 12:01 pm
Commented on: 190227

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

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Dave DeCoste
February 27th, 2019 at 11:55 am
Commented on: 190227

19:48

Versus 20:27 on 20190130

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Samantha Scanlen
February 27th, 2019 at 11:50 am
Commented on: 190227

13.25min row

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Jim Rix
February 27th, 2019 at 2:41 pm

That's...amazing.

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Viktor Puskás
February 27th, 2019 at 2:55 pm

13.25min/5km????? :O

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Landen Bramel
February 27th, 2019 at 10:12 pm

Need a video for this one

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yuya shimazu
February 27th, 2019 at 11:47 am
Commented on: 190227

21min07s

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Benjamin Wilton
February 27th, 2019 at 11:47 am
Commented on: 190227

18:41

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Russell Albrycht
February 27th, 2019 at 11:43 am
Commented on: 190227

26:49 Definitely wasn't feeling it. Woke up tired but did it and think I feel better after the row...

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Sebastien Fitzpatrick
February 27th, 2019 at 11:23 am
Commented on: 190227

19:23.1 Rx


That’s a 22.6 sec lifetime PR!

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Eric Love
February 27th, 2019 at 6:50 pm

Nice PR!

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Js Smith
February 28th, 2019 at 2:05 am

Congratulations!

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James Watson
February 27th, 2019 at 9:00 am
Commented on: At-Home Workout

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???

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Heidi Salminen
February 27th, 2019 at 8:18 am
Commented on: At-Home Workout

I work with elder people and these workouts are perfect for those who are not able to go to the gym :)

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William Whittle
February 27th, 2019 at 7:23 am
Commented on: 190227

What level should I set damper? Never sure what the protocol is when towing

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William Whittle
February 27th, 2019 at 7:23 am

Sorry rowing

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Toyo Kubota
February 27th, 2019 at 12:59 pm

https://www.concept2.com/indoor-rowers/training/tips-and-general-info/damper-setting-101

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Tim Finnegan
February 27th, 2019 at 6:55 am
Commented on: At-Home Workout

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.

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Jacqueline Poon
February 27th, 2019 at 11:11 am

These videos tie in perfectly with Glassman’s statement that “CrossFit is for anyone” - any age, anywhere, any budget (free).

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Mads Grøftehauge
February 27th, 2019 at 1:10 pm

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.

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Rajat Samanta
February 27th, 2019 at 6:11 am
Commented on: 190227

22:03 min

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Gavin Carmody
February 27th, 2019 at 5:18 am
Commented on: Bacon and Beef Burger Stack

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

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Karen Thomson
February 27th, 2019 at 4:12 pm

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.

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Gavin Carmody
March 1st, 2019 at 5:46 am

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

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Joseph Fox
February 27th, 2019 at 2:59 am
Commented on: 190227

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?

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Alex Gergen
February 27th, 2019 at 3:05 am

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.

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Adam Daniels
February 27th, 2019 at 2:24 am
Commented on: 190227

18 min 48 sec

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Michael Fann
February 27th, 2019 at 1:52 am
Commented on: 190227

Hit a new PR on this one yesterday!


As RX'd

5000M Row: 18:19

/500: 1:49.9

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Victor Dattoli
February 27th, 2019 at 1:49 am
Commented on: At-Home Workout

Yesssssssss

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Eric O'Connor
February 27th, 2019 at 1:46 am
Commented on: 190227

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.

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Steven Thunander
February 27th, 2019 at 1:43 am
Commented on: 190227

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.

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Chris Sinagoga
February 27th, 2019 at 1:12 am
Commented on: 190227

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

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Regis Saalfeld
February 27th, 2019 at 7:09 pm

Thank you Chris, for sharing your experience, we have certainly increased our baggage as coaches 🙏

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Chris Sinagoga
February 27th, 2019 at 8:54 pm

No problem Regis. Any feedback is always good!

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