CFWUx1
25:15 run
Loopy route part school

Row
20:42.4
320 Cals 

27:32 Rx'd

22:32 (under bridge, to hospital sign, 10:12 out)

Love the answer : stay within science and you can speak as loud as you want. 
Thanks for this.  

subbed 50 burpee pull-ups for row

7:07

17:20 row. Finally used a rowing m/c in hotel on holiday.
Previously: Sub 5*4m AMRAP (no breaks). 50du, 20each: 20kg sdlhp, 9kg wall ball, 20kg KB swing, lunge. R.130,126,114,100,98 (568).
I'm happy that my sub is harder and longer than the 5k row.

Row. 20:08

Ran 2,600m and rowed 2,400m in 400m increments. 
27:55

29'17''

Ran 5k: 26:45
Last time: 27:20
Used an app to pace this time. Started too fast at 5:10-5:15 pace/km. Fell to 5:25 avg pace by mile 2 and tried to steadily get faster again mile 3. 
40/193/5’9”

Run: 26:09
40m inclinaí§í£o! 

Ran:22:08 not a PR but felt good and turned into a 4 miler for 28:48

Run

18:42

Thank you so much for posting this. I was sad I couldn't make the health conference this past year because I started medical school that same week and had I mandatory events to attend!

5k run on treadmill 21:34

Ran 3km afar - no timer

20:09 for 2.5km run @ 1% incline 
11:41 for 2.5km on water row

Completed 2019-05-06
19:47 - PR

Run 5K 25:16
Not great

Run 5k 24:13

Run to Piute Pass, 4 1/2 hours

3.1 miles on bike in 11:48; 3 sets of 10 GHD sit-ups & good mornings w/ 35# plate

Rx 20:31 last effort was 20:54

5k run
31:40
Treadmill, Mexico City hotel 
Live at sea level, altitude got me

2mile run with #20 pound vest. 21:46 

Would that it were simple to separate Big Sugar from its agri welfare gravy train. Would that it were an easy matter for Congress to 'decree' that corn, sugar beets, and sugar cane were ineligible for farm subsidies. Well, actually Congress could do it easily if it were of a mind, but history demonstrates pretty clearly the strength of Big Sugar's lobby on Congressional actions. Decades ago, when the Nutritional Guidelines were up for revision (as they are every 5 years) the scientific committee proffered a recommendation that the 1990 language re: sugar be amended from 'use sugars in moderation' to 'limit sugar intake', a modest change in wording that incited a veritable maelstrom of pushback from Big Sugar's minions on Capitol Hill. I believe there were 36 Senators (from sugar-connected states -- ie producers of sugar cane, sugar beets, and corn, which turns into corn syrup and HFCS) who signed a letter against the curtailment language. And it failed to get in the word 'limit' which for Big Sugar was just 'too limiting' I guess. The language in 1995 re:sugar wound up 'eat fewer foods high in fat and sugar'.  By 2000, the wording was 'choose beverages and foods to moderate your intake of sugar'. By 2005, it was 'consuming sugar- and starch-containing foods and beverages less frequently.' By 2010 it was Reduce the intake of calories from solid fats and added sugars.' And finally, by 2015, we get: Consume less than 10 percent of calories per day from added sugars' But that's still 200 calories of 'added' sugars a day -- some 50 grams of sugar and way enough to disrupt the metabolic balance of anyone genetically susceptible to metabolic syndrome. While that's certainly a curtailment, it was 25 years in the making from 'use sugars in moderation' and a world away from the prescription of zero agri subsidies for sugar producers. 

Row 5000m = 22:06

43/6'3"/200
ROW 5K: 19:33

Day late because work had me going yesterday. 
21:19 I wanted it in the 20s but my legs got too weak too early

Run: 24:54

19:48 row. Haven’t rowed 5k in forever so gave it a try. 

5k Row: 22:15

followed by Bench Press: 95#(5), 115#(5), 135#(5), 155#(5), 185#(5), 205#(4)

5k run
24:58

5k run
25:06

5k Row 23:15 

Row - 22:24

21:03.7

20:31

D
30:43

M/57/6'2"/177
Run  - 2 mi in 19 min.

Usually row, but attempted the run this time with my golden retriever. Stopped when my left knee had enough; got farther than I expected.  Walked the remainder. 

41:46 (2000m unbroken, PR at 8.0)

25:53  run

M/6/190/51

5000 meters of Run in 30'56''
M/age 38/ 110kg

5k row 25:19

34/5’11/245
5k run
33:08

First time I’ve run for time since I got out of the Corps in ‘13.... sad sad time but it feels good to be getting back after it!

Ran trail for 30 mins

22:33

Ran with Natalie Dennis 

Ran 3K in 24:13 with Dezert

I would like to thank CrossFit HQ for all these 5k runs as  a former endurance guy and coach. All the athletes at my box now have several 5k runs under their belts and they have lost the fear of distance runs they once had. Might not be their favorite wod but, not one to avoid either.

Newby here.  24:30 for the row.  Finished feeling good which probably means I did not put enough effort into it.  

49/6'4/250  (yes, I am working on that 250 number!)

Well things are really heating up in SE Texas, and I went out at midday and  ran a slow 5K... the point is, I did it and it was a good training run for the hot temps we are about to experience here! 33:13 

21:36

5km run
33:36

19:42.6 Rx row

18:48. Don’t think it’s a PR, but it felt good. Felt like I had another 10% held 1:54 for the first half then dropped it to 1:50 for the next 1500 and 1:45ish for the last k

M/44/6'2"/185#

Mixed this one up in this order
2000m row / 100 cal AB / 1 mile run
25:10

21:24

Subbed 30mins stationary bike -moderate pace, due to foot pain that started yesterday. Not as bad today but didn’t want to run that much. 

2 mile warmup walk this morning because a friend wanted some exercise. 🤷🏻‍♀️

19:26 - Row 

5K Run- 32:20

After months and months and months of CNY winter, I FINALLY got to run outside!!  5k  24:30.  5:00am, 45 degrees with birds chirping.
2 long slight inclines on the way out, 1 short decline followed by 1 mi flat home stretch on the way back.

Male, 60, 180 lbs
Funny, I decided to row 5K today without even knowing it was the WOD. 20:55 which is a bit off my PR of 19:29 but I wasn't going really hard and I'm still recovering from my hip replacement last December.

Row 5k. 22:10

35:39 3.1 miles

Row - 19:36.8

190411 - Ran 5k and time was....19:36

28:28 early morning on hilly dirt roads. Was pressed for time and had no warmup at all. Felt stiff and achy. Splits were 9:17, 9:15, 8:41. In other words; ugly but done.

25:03 Run
Flat terrain/0’ altitude 
M/53/58”/140

5’8” / 163 lb / 20 / M

Chose to Row, 20:30

4 seconds under my 5k PR, but I was pretty form-focused this go, so that speed surprised me! I think I’m finally improving at rowing...

24:47.5. Rowing for me. 

23'50"

21’21”

5 km row 
22:54 
No siento mis piernas 

Row 5,000m 19:05.6 (pace 1:54.5,  22s/m, D=4) 안양공식인증지부 크로스핏힘 45세 180cm 90kg

I ran 5k yesterday! So today I did my go-to rowing sub:

Elliptical trainer, 200 calories at Level 12 (60%): 19:54 over 1.47 miles.

Not a PR but not too far off: PR is 19:47. Still feeling heavy fatigue in the thighs from all the squatting Sun - Mon.

Aside: posting 200cal at my weight (145lbs) and age (50) is kind of a chore.

Run rxd 26:52

29:38 5KM run

Just make corn, sugar cane, and sugar beets ineligible for farm bill "insurance" (subsidies).  Farmers would either plant a different crop or purchase private crop insurance at market rates.

Row: 18:30. 23 second PR, still laying on the floor. 


M/6-3/218lbs

28 min

Got some ideas from Crossfit Linchpin
15 clean and jerks @ 95#
25 cal Assault bike
15 clean and jerk @ 95#
8:33
rest 4 min
3000m row
15:51
rest 4 min
3 rnds
15 BP @ 135
15 ghd to parallel
8:13
m/49/175

Absolutley stunning full ROM Kelly! 

20:24

Started with Overhead Squats 5x3 at 85% 1RM. 85 lbs. for first 4 sets then 90 lbs. last set.
Then, completed 5,000 m row: 21:52.

22:38 pr
Previous pr was 22:57.
M/41/5’8”/161

54YOM 5’6” 218

5000 m row damper 5
24:11 Rxd 

5K row - 23:07 last time
5K row - 22:53 this time
14 second improvement, tried to keep the projected 30 minute distance above 6500 meters the whole time.

Run: 25:25

I got a terrible stomach cramp half way in. Dry heaved about 200m away from finish. I’m getting legitimately upset at my times. My lifetime PR is 24:17, which I set this year. Now I can’t get close. It’s either bad pacing, stomach cramp, lower back tightness, or whatever. I just want to be consistent and close to my PR. But right now I’m neither. I will re-test on Saturday.

Row, 21:32 

5K Row: 17:35

29:09 on assault runner

Row 5km 21.45

5km Row 
22:14

This 5,000m run or row option was last programmed on 4/11. These efforts have been programmed consistently for the last 3 months, which should be helpful when figuring out paces and times to shoot for. 
Here are some thoughts on potential scaling:
Row/Run: 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 may be necessary. Striving to achieve 2,000-3,000m can be a great starting point for many. Due to the consistency of these efforts being programmed, I will be able to progress athletes to achieve further distances or faster times.
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. 

2500 m run, 14:30

45/5’11/203

5k row 21:54

Intended Stimulus

LET'S GIVE IT HELL! Choose the one that will build you the most today. Choose the one that will make you want to stop and rest. That's the one that will build your endurance. That's the one that will build your character. We are crossfitters, we are good at grinding, we are good at pushing, and we are good at moving. Today let's claim the fitness we have been working on so hard for the past few months. Get excited and attack this workout. Give the finger to the timer today, start comfy but hard, push the middle, and then just give it hell. You know what you are doing. Focus on this: every time a negative thought comes to your head, remind yourself you want to be exactly there in that struggle zone. Find the struggle, enjoy the struggle.


For athletes new to running/rowing or not used to longer distances run/row as far as possible in 20 minutes. 

Globo scale:  As Rxed.  If using a treadmill, set it to a slight incline.  If using a xebex rower, row 6000 m.  If you do not have a rower or space to run or a treadmill, 300 cal assault/echo bike or 350 cal aerodyne, or stationary bike 12 miles.

Champions Club Scaling Notes:

RANT:
The frequency of some of these workouts coming up is good, in a way, because it can take away the mentality of "Every Workout is a Test of Fitness." A test means we're going at it as hard as possible. Homework has purposes behind it, and there is usually a weakness we are trying to improve. I talk about all the variations we can use for this in the last post, but even just going and running a 5k at 75% with extra technique emphasis can go a long way for our consistency in the Technique-Consistency-Intensity model.

Don't feel like you have to crush yourself on this one. The workout should serve us, not the other way around.

Scales
Check compare to link. Same as last time.