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March 24, 2019

Sunday
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Workout of the day

104

For time:

Row 1,000 meters
Rest 2 minutes
Row 1,000 meters
Rest 2 minutes
Row 1,000 meters

Post time to comments.

Rowing

6

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Read MoreReduced Salt Intake for Heart Failure: A Systematic Review

Comments on WOD 190324

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Chris SinagogaMarch 24th, 2019 at 12:39 am

Champions Club Scaling Notes STIMULUS: So any time I see row and there's not a polar vortex going on, I immediately think "run." So I'm going at this one like it's a run workout, but the principles still apply. The first thing to look at is that there's a built-in rest (boo!) but it's also going to be shorter than the time it takes to run 1,000m. So on the plus side, you at least have a reasonable excuse to see your times increase on each effort. Since we're not professional rowers or runners, I would not try and pace to stay with even splits; just hit the first one as hard as you can and see how much 2 minutes of recovery will help you. If you overall time suffers, then so be it. GROUP: The biggest challenge here will be from the members talking about how they didn't sign up for a track team and we should have more stuff than just running for a workout. If you want to appease them a bit, then see if you can hold this workout off-site (we use a nearby hill sometimes). It at least adds a bit of variety to it. The technique point of emphasis will be to avoid overstriding; if you can see your feet while you're running, that means you're overstriding. Fall a little more from the hips. If you're staying at the gym, one thing you could do is have everyone turn around once the fastest person gets to the 500m turnaround spot. That way the race back will be closer for everyone. WARMUP: Any kind of Pose drills KEY MATCHUP: doing what your members want vs. doing what your members need GENERAL FEAR LEVEL: 8. Prescribed rest, but not enough to solicit a 9. Intensity decrease will be unavoidable. A4 minute rest would bring this up to a 9.5 or 10. GENERAL EMASCULATING LEVEL: 7. Even seasoned runners/rowers will get a mean dose on this one.

Eric O'ConnorMarch 24th, 2019 at 1:03 am

Class Considerations: This workout provides an opportunity for me to teach and correct rowing technique in the warm-up, which I can neglect at times. If equipment limitations are an issue for a group class, I will simply start by having athletes alternate back and forth between 1,000 meter row efforts. This will give more rest between sets, which I don’t view as being entirely negative, as my athletes will be able to put forth a harder effort on each interval. If I need to have up to a 1:4 rower to athlete ratio, I will partner up each person in the class, and then have half of the teams start on the rowers and the other teams start by performing a stretching routine and/or easy GHD work. Teams will rotate when the groups on the rowers have finished. Rowing: I will have nearly everyone complete the prescribed row distance. I will scale the distance, as needed, on an individual basis for a new or de-conditioned athlete and potentially for athletes that cannot complete the row in under 5:00. From a coaching standpoint, I think there are 2 strategies to utilize for your athletes. The first option being to attempt a near max effort on the first round and then try to hang on as best as possible on the remaining efforts. The second option is to have athletes attempt to maintain a sub-maximal, but consistent, effort for all sets. Both options have benefits but I will go with option 1 today. This is mostly because most of the row efforts, that we have done recently, have been somewhat sustainable efforts. Having athletes attempt hard efforts today may provide more variance.

Juan AcevedoMarch 24th, 2019 at 2:17 am

Today is a lesson about pacing. Imagine you had 3 deadlifts and your objective was to maximize the total load lifted, the sum of the three weights. The strategy there would not be to go and lift your PR weight on set 1, and then try to match that on sets 2 and 3. That would not work. Doing three singles at 90-95% would probably be a really good effort, and the way to go. Same applies here, both at the micro (set) and the macro (workout) level. We want three really intense sets, even though they should be slower than your max. Take into account too, that the amount of rest in between sets is going to be about half of your working time. This will complicate things because you will have some recovery, but it will be minimal. If you are looking for a pace to shoot for, something around 2-5 seconds under your fastest most recent 2K row time is an idea. However you don't need a set pace, just try to stay consistent and ride that difficult line of 90% of perceived effort rowing. No matter what, go with a learning mindset into this workout. Learn about your pacing, learn about yourself. Athletes new to the rower, just forget about strategy and target speeds, use this opportunity to refine your rowing mechanics and learn about your pace, your stroke per minute rate, and your capacity. Find your flow and row! . For athletes with a recent 2K of 10:00+, or athletes just learning how to row. Focus on mechanics and do the following. For quality and distance: Row 4 minutes Rest 2 minutes Row 4 minutes Rest 2 minutes Row 4 minutes

Steven ThunanderMarch 24th, 2019 at 4:44 am

Globo scale: As Rxed. If no rower is availale, run 3x800m runs, rest 2 minutes between each ( track, outside, or treadmill with slight incline). Assault bike sub 50 cals.

Orestis PapapetrouMarch 24th, 2019 at 7:03 am

Warm up: Rowing drills, squat mobility, lat mobility and an easy emomx10min to get your heart rate up. Stimulus: For me I will row +8-10/500m on my 1k pace. See if i can recover those 2 mins and hit that number twice more. For example if my PR 1k pace is 1:34/500m my pace will be 1:42-1:44/500m. Damper at 4 or 5.

Rajat SamantaMarch 24th, 2019 at 8:10 am

16 minutes including rest!

yuya shimazuMarch 24th, 2019 at 10:14 am

15min22sec including rest 3min34sec 2min rest 3min54sec 2min rest 3min54sec damper:10 men、bodyweight:75kg age:27

Gavin CarruthMarch 24th, 2019 at 12:03 pm

3:21 3:34. 3:28. — 10:23 total on rower 14:23 with rest M/6-3/218lbs

Jim RixMarch 24th, 2019 at 4:02 pm

Smokin' fast Gavin.

John ClarkeMarch 24th, 2019 at 12:44 pm

3:39/3:51/3:54 So 15:24 total

Guido BroggiMarch 24th, 2019 at 1:01 pm

11.53” incl. rest for 5 rounds of - 1.000m rowing - 30” rest (avg. pace 1.53”)

Guido BroggiMarch 25th, 2019 at 1:13 pm

Typo: 21’.20” total time

Eli BoweMarch 24th, 2019 at 1:02 pm

12:29 4:19 4:11 3:58 45 ish male

Michael ArkoMarch 24th, 2019 at 1:15 pm

Subbed 40cal on elliptical Level 12 4:00 3:56 3:57 11:53 elliptical + 4 mins rest = 15:53 total

Michael ArkoMarch 24th, 2019 at 1:16 pm

Total distance = 0.87 mile

Russell AlbrychtMarch 24th, 2019 at 1:17 pm

4:03/4:27/4:12

Claire Fiddian-GreenMarch 24th, 2019 at 1:37 pm

4:04, 4:10, 4:08. 2:00 rest between rounds. Total time: 16:22. I like how rowing helps loosen my hamstrings and IT bands. Good recovery from 19.5.

Danny DünnerMarch 24th, 2019 at 1:43 pm

15:29 Rx inc rest

John SmithMarch 24th, 2019 at 2:05 pm

So I started too conservatively, did 3:51, 3:47, and then 3:39. So I did another two at 3:38 and 3:37. I was done after that. So 3:39/3:38/3:37; 10:54 row time; 14:54 total time.

Jim RixMarch 24th, 2019 at 4:03 pm

Great job John.

William BernabeiMarch 24th, 2019 at 3:09 pm

14:52 including the 2 min rest between rounds

Mark YatesMarch 24th, 2019 at 3:32 pm

4:08,

Mark YatesMarch 24th, 2019 at 3:36 pm

4:08, 4:12, 4:05. Plus 2x2 min rest periods was 16:25 total.

Sebastien FitzpatrickMarch 24th, 2019 at 3:50 pm

15:12 Rx

Jim RixMarch 24th, 2019 at 4:01 pm

3:55.1 3:54.9 3:56.2

MaKenan SciandraMarch 24th, 2019 at 4:37 pm

4:06 4:13 4:30

Viktor WachtlerMarch 24th, 2019 at 5:30 pm

Subbed, 800m runs. 3:47 3:37 3:35

Zach NortonMarch 24th, 2019 at 5:30 pm

15:13 total 3:47 3:47 3:39 Dead

Christopher GaisendreesMarch 24th, 2019 at 5:59 pm

3:23/3:34/3:32 this got me good! Killed me M,6.3“,240lbs,29

Christopher GaisendreesMarch 24th, 2019 at 5:59 pm

3:23/3:34/3:32 this got me good! Killed me M,6.3“,240lbs,29

Christopher GaisendreesMarch 24th, 2019 at 5:59 pm

3:23/3:34/3:32 this got me good! Killed me M,6.3“,240lbs,29

Owen WebbMarch 24th, 2019 at 6:49 pm

4.01, 3.58.8, 402.2

Owen WebbMarch 24th, 2019 at 6:49 pm

4.02*

Justin HawleyMarch 24th, 2019 at 7:27 pm

On concept 2 rower with PM5 Split 1 4:03.7 Split 2 4:02.5 Split 3 4:01.4

Michael MarleauMarch 24th, 2019 at 7:35 pm

For time: Row 1,000 meters Rest 2 minutes Row 1,000 meters Rest 2 minutes Row 1,000 meters 16:45

Mike AndridgeMarch 24th, 2019 at 7:45 pm

rx 4:27 4:35 4:32 Ugh....too much watching b-ball on tv and all the things that go with it.

Jim RixMarch 24th, 2019 at 7:45 pm

I sure miss bingo's Sunday musings. I hope things are ok with him.

Mike AndridgeMarch 24th, 2019 at 10:43 pm

Yup.

Ryan DohertyMarch 24th, 2019 at 7:51 pm

15:32 RX 3:39.1 3:51.1 4:01.9

Hank McKibbanMarch 24th, 2019 at 8:06 pm

14:56 rx (3:38, 3:39, 3:39)

Tripp StarlingMarch 24th, 2019 at 8:25 pm

1000 m rows Rest 2 minutes between rows 3:56 4:04 4:06

Stacey CarpenterMarch 24th, 2019 at 8:30 pm

17:09 Row total time 4:08-4:12-4:09 damper5

Nicole DeaverMarch 24th, 2019 at 8:32 pm

Had to sub 800m running 4:33/4:23/4:21 Made my 9 & 7 year old do it with me. 😉

Knox WilliamsMarch 24th, 2019 at 8:36 pm

Distance gauge on the row machine at the gym is broken. Did 3 sets of 4 minutes, with 2 minute rests in between.

Nate GordonMarch 24th, 2019 at 8:41 pm

15:18

Jesse DelanderMarch 24th, 2019 at 9:16 pm

3:57.1 3:54.8 3:52.1

Luke RodinaMarch 24th, 2019 at 10:11 pm

3:37, 3:34, 3:27

Byron HillsMarch 24th, 2019 at 10:49 pm

Rx - 15:33

Eric LoveMarch 24th, 2019 at 10:59 pm

3:23.2 3:22.6 3:23.8 Rested app 4 minutes, went partner style.

Travis OwensMarch 24th, 2019 at 11:58 pm

Rx 16:00 Rough one considering the hand annihilation from 19.5

Matt DuplessisMarch 25th, 2019 at 12:08 am

M/31/5’9/175 3x 800m Run, 2min rest 3:37/3:43/3:47

Jesse MontagninoMarch 25th, 2019 at 12:22 am

1531 Rx D 1950 Rx

Shane AziziMarch 25th, 2019 at 12:28 am

3:35.4 2:00 3:39.6 2:00 3:47.7 Total: 15:02.7 minuets Rx

Jacob JonesMarch 25th, 2019 at 12:31 am

Rx 16:38 Splits -10:31 -4:23 35/M/210

Nate WadeMarch 25th, 2019 at 12:36 am

17:52 on concept 2 row machine. Second week of CrossFit. This stuff is awesome.

Jo RichmondMarch 25th, 2019 at 1:51 am

4:36 / 4:35 / 4:17 - Total time on rower with rest was 17:18

Michael BreedenMarch 25th, 2019 at 1:57 am

15:35 3:55/3:51/3:49 Damper @ 5 (not sure if this matters or not) 46m/6’/228

Logan SimpsonMarch 25th, 2019 at 3:13 am

29/m/5’11”/180 As shown, but rowed for 4 minutes each set since the distance measure on my rower does not work well.

David MzMarch 25th, 2019 at 3:31 am

R1 3:59 R2 3:53 R3 3:40 PR

Christian HeckMarch 25th, 2019 at 12:37 pm

3:40 3:43 3:42

Scott JacobsonMarch 25th, 2019 at 4:09 pm

5’8” / 163 lb / 20 / M Rx’d 3:34 4:03 (roughly, accidentally immediately reset the rower before properly checkin whoops) 3:57 Total: 15:44

Matthew AukstikalnesMarch 25th, 2019 at 7:29 pm

15:12, rx. 3:38, 3:44, 3:50. Pretty happy with that.

Or MaorMarch 25th, 2019 at 8:49 pm

05:01 , 04:54 , 05:01

Nathan StongMarch 25th, 2019 at 8:54 pm

3.23 3.29 3.29 14.21 total time

Alex BarringtonMarch 25th, 2019 at 9:41 pm

A day late but 14:57 with rests. 3:29, 3:43, 3:44.

Jeffrey HowardMarch 25th, 2019 at 11:32 pm

15:25

Cy AziziMarch 25th, 2019 at 11:43 pm

Completed rx

Olivia LeonardMarch 26th, 2019 at 1:06 am

15:49 (3:48, 4:00, 4:01)

Darren WardMarch 26th, 2019 at 2:40 am

3:30,2min,3:39,2min,3:39. 14:48 total. On a water rower.

Paul SnellMarch 26th, 2019 at 3:33 am

3:42, 3:50, 3:51

Pavel StasMarch 26th, 2019 at 6:03 am

3:36 3:28 3:33 rx

Tom PerryMarch 26th, 2019 at 12:04 pm

57 / 168 15:45 (3:54, 3:55, 3:56)

Shannon SaidMarch 26th, 2019 at 12:35 pm

19:00! All rows done in under 5 mins Pushed to new heights! Averaged 42s/m for middle round

Adam KingMarch 26th, 2019 at 1:47 pm

Completed 2019-03-26 3:40, 3:59, 3:56

Steve DayMarch 26th, 2019 at 4:21 pm

15:24 Rx

Vincent DahlqvistMarch 26th, 2019 at 8:59 pm

Round 1, 3:35(PR) Round 2, 3:45 Round 3, 3:55

Tripp StarlingMarch 26th, 2019 at 9:36 pm

Wifey: 1000 m row, rest 2 minutes Damper on 7 row 1: 5:00 Damper on 5 row 2: 4:54 Damper on 5 row 3: 4:46

Max BlackMarch 26th, 2019 at 9:56 pm

15:44

Alex PhamMarch 26th, 2019 at 9:57 pm

18:37

Albert KombeMarch 26th, 2019 at 11:57 pm

16:29 (4:15, 4:13, 4:01) Rx

Faye KnowlesMarch 27th, 2019 at 1:29 am

17:30

Dave DeCosteMarch 27th, 2019 at 3:30 pm

15:20 Rx 3:40 3:50 3:50

Ian HeeksMarch 27th, 2019 at 5:27 pm

16.33

Stacey ThompkinsMarch 27th, 2019 at 9:22 pm

M/44/6'2"/185# Rx'd 3:39/3:44/3:44

Nathan BynumMarch 27th, 2019 at 9:26 pm

Rxd 3:53 3:51 3:53 Completed on 3/26/19 M / 39 / 6' / 193

Rhabdo AbsThoMarch 28th, 2019 at 2:02 pm

3:58 3:58 3:57

Tyler WoodMarch 30th, 2019 at 12:18 pm

0.5 incline: 17:00 minutes

Gerallt HughesMarch 30th, 2019 at 12:46 pm

R1 - 3:21 R2 - 3:29 R3 - 3:30 10:20 rowing 14:20 total That was harder than I thought!!!

Steve CarrettaMarch 30th, 2019 at 9:31 pm

Rx 17:53

Andrew SylviaApril 1st, 2019 at 10:54 pm

16:00!

Julie PlattApril 2nd, 2019 at 1:34 pm

F/49/185#, 5'10" 3:44.1 3:48.6 3:49.5 11:22.2 + 4:00 rest = 15:22.2

Sam PatApril 2nd, 2019 at 5:25 pm

bike outside for 1 hour

Morgan GreeneApril 6th, 2019 at 8:34 pm

3:47, 3:50, 3:49

John DoodyApril 8th, 2019 at 11:24 am

14:25 Rx’d. Splits 3:28 3:28 3:29

John CampionApril 8th, 2019 at 4:19 pm

15:01 rx

Marcel PöttingerApril 8th, 2019 at 5:32 pm

3:24 3:28 3:23 14:15 with rest

Jeff ChalfantApril 14th, 2019 at 7:54 pm

14:22.4 if my math is correct. 3:54.1 3:47.2 3:41.2 Legs and low back destroyed from yesterday and 19.5 the day before. Arms felt the pull-ups from 19.5 on rowing rounds 2 and 3. Went into this trying to “make friends with oxidative metabolism” and it felt good. Was able to push that last round and not feel like I was dying until it was almost over.

Jeff ChalfantApril 14th, 2019 at 7:57 pm

Make that 15:22.5 40/5’9”/192

Kevin MillerApril 17th, 2019 at 10:06 pm

16:09

Kury AkinApril 28th, 2019 at 2:56 pm

16:04. Sub 50DU, 20 each 20kg sdlhp, 9kg wall ball, 20kg KB swing, 50DU (3:29, 3:47, 4:48) Heart was pounding liked mad at end of 2nd R so slowed last one down. Knee still out for running and no rower.

Francisco AlférezMay 8th, 2019 at 11:19 am

For time: 50 sumo deadlift high pulls (20-kg barbell) Rest 2 min 50 sumo deadlift high pulls Rest 2 min 50 sumo deadlift high pulls TIME: 12'32"

Manchild ManchildMay 15th, 2019 at 8:04 pm

subbed 20 burpee pull-ups for row 11:41

William MaOctober 6th, 2019 at 3:28 am

3:49.6; 3:49.6; 3:49.7 (intervals set on concept2)