CFWUx1
21:00 5000 row
11:00 2500 row
Too much snow for running.

Hilly ~4k run followed by 5k row (24:10) after 5 minutes transition.  Total time ~55 minutes.

Let good good be your medicine

subbed 50 BPUs for row

36:50

480. My usual 5km sub. 5x4m AMRAP: 50 DU then 20each of sdlhp@20kg, wb@9kg, kb@20kg, lunges. No way was I doing that twice in 40 degree C!!

52:44 3 miles

49:36
row 20:05
run was uphill and back down. tough 5k run

51:40. Ran a different course down and back through Ravenna park. The uphill parts killed me! 21:20 5k row

50:26
Rx

Great way to start the workout week! 
1:04:53

Question - bad idea to drink rooibos tea during workout?

5 k row 20:24
Break until Heartrate is 90
5 k Run 26:42

3k row + 2 mile run on a running clock. 

37:57

45:49 (Row in 19:56)
M/35/6'0"/198

52:32

45:21 Rx’d. Worst WOD ever. My legs did not want to work for the run. Ouch

M/42/6’-2”/190
5k run - 23:37
5k row - 20:30
Total - 44:07
Doesn’t include 7-8 minutes of transition between track and house so real total more like 52 minutes 

Ran a 10k instead. 1:01:51

Row 5K: 21:45
~1min Rest
Followed by 25min Run

Did 5 rounds
1km run 7min avg
1km row 4.40 min avg
57.40 mins

M/32/6'0/210

5k row - 17:57
5k run - 24:20

42:17

2109 row and only ran 10 minutes

65 Minutes broke it up in to 1500M Run/Row/Run/Row Feel good about it for a first time :-)

50:43

23:51 for run
2:00 rest
21:47 row
47:38 total

I ran 10K. 
51:56
45/1.78m/77kg

43/6'3"/200
row 5k 19:56 (concept2)
run 5k 27:19 (treadmill)
47:15 + 33 sec transition = 47:48

M/47/5'10"/200#

59'25"
Row 23'05"
Run 36'20"

Goal was sub 60 minutes, just made it!

Total Time: 46:57
5K Run:23:57
5K Row:23:00

As Rx’d – row 5K, run 5K: 44:31

Row: 20:12 (Good, but not a great time. Tried to save something for the run). 
Run:24:19 (More than 2 min slower than an average 5K).  

This was a cool challenge. That row took a lot out of me. 

49yo/163#/5’7”
51:59 total.  ~90 sec transition.
28:04 run.  Hilly but perfect running weather.
22:33 row.  My 5k is usually right at 22 so happy with this time.

today, run 5k: 26'15

5k Row then 5k Run
Total time: 43:32 
Row: 17:47
Run: 25:45

27:58 5k run
21:47 5k row
No music... so that's RX+ right?   ;)

2.5 K run to the gym.
Five Cairo at the gym. 2K run back home.
I am beat

45:00...... felt like i was moving much faster than I was

I totally hate Rowing, so I knew I had to go at it first.
I did 5k in 34:53 at 7 damper
1 min to move from one machine to another
24:51 5k in the treadmill at 1 Deg incline

Total: 1 hr 1 min (Counting the setting up and moving)

M37 78kg

Sub 1 round washing machine belt replacement.  🥵

Row 21:45
Run 26:20

4k row 19 mins
Work day
4k run 25ish mins

56:36 rx.  Disappointed, back hurt during the row and calf and knee hurt worse during the run.  Mental game to finish.

51:31 RX 

Phil and Marcelo, It is the superior view but I misplaced the pointer for the inferior articular process. I'll sort this ASAP. Good eyes. - Lon 

Running Clock: 52:04

5k Run: 30:35
5k Row: (5015m) 20:53.4

Rx
Row 23:49
Then the run killed me
Total 1:04
58M 178 lbs

57:45

Run ~26
Subbed row with 300cal assault bike (~25cal per 400m), took a long time!

5k Row: 18:55 
5k Run: 25:00

Total: 45:00 with transition

M/57/6'2"/177
57:25
More fun than expected! Modified to see if I could get through run without left knee giving up. It worked -  knee only started bothering me in last 2 rounds. 

Did 12.5 rounds alternating 400m row, 400m run. 
Kept row at 1:56 - 1:57 avg pace. Drag factor was 175
Run @ 6.5 mph, except last one at 7.0
Total includes lots of transition time due to location of rower vs. treadmill and ramp-up each round. If my calcs are right, time minus transitions was 48:17.

10k tun. 1:04:29. Totally imploded on second half. 

10 RDS
500 mtr row
500 mtr run
52:03

10 RDS
500 mtr row
500 mtr run
52:03

41 min total

Biked up hill x3 ran x 3 with pups in tow ❤️

Is it just me or is the view labeled superior actually inferior.

53:24 Rx 

49:55 Rx 

58:49
Subbed 30 mins on bike for row

Rest 10 mins:
5 Rds
10 back squats (95#)
15 box jumps (20")
20 hip thrusters (10# ball)
17:38- kept it light so I can walk tomorrow 

57:24

300 SDHP
5k run

Not in the cardio or muscular endurance shape to do that one...

Though our many years of clinical practice were just that -- clinical practice, not a formal research evaluation -- these results are precisely what we saw in our patients over and over and over. Astoundingly quickly (in as little as 16 days, which was the soonest we rechecked blood values on anybody) we saw triglycerides in the 2500-3500 mg/dl range plummet to normal or very nearly normal; we saw HDLs rise, BPs fall, glucose normalize off meds, GERD disappear, sleep apnea lessen. As has been said by others before: if a low-carb diet were a drug, it would be worth many billions in sales. But no drug (at least none currently known in the pharmacopoeia) can do what simply removing the excess starch and sugar from the diet can do to control diabetes and the whole constellation of complaints we know as metabolic syndrome.

Run: 23:45
Transition: 0:40
Row: 20:20
Total: 44:45

Wowza - going to feel that one tomorrow but happy with my effort.

5k Row: 20:51 with erg set to 6
5k Run: 24:00 on a treadmill
Total: 46:15 with transition

Going to Row first and then use the run to loosen up from rowing.

44:00 rx (19:55 row)

54 YOM 5’6” 213

Yes, I can’t read.  When I read this last night I thought it was Row or Run.

I ran a 5 K this morning although not a PR I was happy that I did it unbroken.

35:02.    I’ll have to try the Run Then Row over the Weekend when I have more time

round 1 this morning:
4k row around Kaneohe (with Bitgym ) 19 mins

tonight the gd run

Subbed 200 cal on elliptical trainer in place of 5000m row

Elliptical = 20:59
Run = 27:11
Total time = 49:21

(Took like a minute to get outside, turn on GPS, suck down some water)

Row 5k 22:23 then run 5k 33:15. Next time I’ll run first because while running I was fighting charley horses in my calf muscles, I think from rowing first 🤷‍♀️.
This workout was good mental training for Murph on Monday. 

No rower and shorter on time. Subbed 20 min airdyne for row, got 327 cal. The 600 cal sub seems like a lot to me, I thought calories were easier on airedyne than echo or assault, so an equivalent would have been maybe 700 cal or 40+ min on bike. Total time 25:43.

4k row, 2.5 mile (4k) run
40:40

Don't feel like I really pushed myself hard enough.

5K ROW 21'32
5K RUN 32' (parcours trail)
(TABATA - 26kg curl bar -pour finir)

500 Russian KBswings are a good sub for rowing? Or 200 burpees? No rower, no bike, no pool. Any thoughts?

49:10

49:10 Rx

Not particularly proud of either effort or my total time. It felt like muscular stamina was limiting me more than my cardio/respiratory. I wasn’t breathing that hard, but I just couldn’t keep my legs moving at the pace I wanted.

5k row- 21:38.6
“5k” run- 29:00

Total- 51:30

“5k”= route that is a bit over 5k, but will be my standard 5k route going forward. Total time includes transition time between row/run.

row 26:18-while watching "The Fittest on Earth"
2 mile run @ 24:01 (ugh) before the Thunder and Lightning
m/49/175

M/44/6'2"/180#

Assault bike for 48 mins *every mile 100m farmers carry with 45# plates 
Got 12 miles total + FC's in the 48 mins

Row 20:10
Run 25:50

45' 07" combined.

Row 21' 03"
Run 24' 04"

Slow ish and steady today, run was a loop that had a big hill right in the middle of it. That was fun!!

Total time: 51 minutes

28 min run
23 min row

안양공식인증지부 크로스핏힘
Row 5K 19:52 + Run 5K 33:22 (Assault airrunner) = 53:49 
강경택 45세/180cm/90kg 힘내라힘!!!

Took this to mean 10k total. Decided to break it in to 5 rounds of 1k row and 1k run. 67 mins. 

Scaling this one is pretty easy, just keep the focus on a longer and somewhat sustainable effort. Here are some options:
1) If the overall volume is too high, reduce the distance based on the capacity of the athlete. 
2) Set time guidelines for each exercise. For example: row easy for 20-25 minutes and then run/walk for 20-25 minutes. Attempt to keep a relatively consistent pace throughout the entire duration. 

Hard (meaning long) workout for a workday.  Would have preferred this on Saturday.

Champions Club Scaling Notes

RANT: 
They must have been building this one up; this whole time we're seeing row/run 5k coming up, they were probably smirking in the planning room.I would be interested to see how this one would play out if you went all-out for a pr on the first 5k effort, and see how close you could keep the second one from your best time. Other than that, I have nothing else to rant about. This looks miserable.

I SHOULD TRY THIS RX’D IF: I can keep the entire thing in under an hour

ORGANIC SCALES:
Strength — split up efforts into short bursts with a big rest in between
Stamina — as is, or if you're that good just pick one and go 10k
Endurance — 5 rounds of run 1k and row 1k
Flexibility — shoot... pick a different workout

NEUROLOGICAL SCALES:
Coordination — falling will be the focus for today (forwards for running and backwards for row)
Accuracy — even 1k splits
Agility — pick two sports of your choice and play nonstop for an hour
Balance — check coordination notes

GROUP VERSION:  no idea yet. Maybe our 5k run sub immediately followed by our 5k row sub (AMRAP in 40 minutes total). But not sure at the moment. I'll have to marinate on it.

WARMUP:
Couple Pose drills, couple squats, maybe a jump rope or two, then get it poppin

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB):  8. Depending on the effort, this could be really bad.

Guys I am pretty sure it is row 5000m and run 5000m. 

Intended Stimulus
.
It was all fun and giggles and then came 190523. Yes! This is a long workout. We want it long today. Remember that CrossFit's definition of fitness is: increased work capacity across broad time and modal domains. This means that sometimes we do want to go long, and sometimes we want pure monostructural work. Go beyond the common crossfitter's disdain for long runs. Embrace the fact that we train in methodology that keeps us well rounded, that keeps us away from complacency by putting us in situations we might have never chosen for ourselves. Remind yourself that is who you want to be, and that that is the beauty of the whole thing. This workout should be done in about an hour. If you think it will take you longer then use one of the scaling options below. 


OPTION 1
Row for 5000 meters or for 30 minutes whatever happens first.
Run for 5000 meters or for 30 minutes whatever happens first.


OPTION 2
Row for 20 minutes as far as possible
Run for 20 minutes as far as possible

Lacking on the language skills, here.  I read it as do both movements to accumulate 5,000 meters.

I'd prefer it say row 5k AND run 5k If that is what is meant. 

Globo scale...  If you lack a rower run 10k.  If you don't have space to run row 10k. If you have neither assault /echo bike 600 calories, or swim for 40 minutes.

I think this means you can alternate between the two for a total of 5k. 

Or is it the worst thing ever and says to row 5 then run 5?

재밌겠다!

OMG!