CrossFit | 190720
Saturday

190720

Workout of the Day

145

Row 2,000 meters

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Comments on 190720

145 Comments

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Doug Brubacher
May 3rd, 2021 at 1:15 am
Commented on: 190720

CFWUx1

8:11

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Cássio Magalhães
August 7th, 2020 at 10:33 am
Commented on: 190720

7'30

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Jannine Forattini
August 7th, 2020 at 10:27 am
Commented on: 190720

8:10

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Pablo Dias
August 4th, 2020 at 3:07 am
Commented on: 190720

8’36”

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Pablo Dias
August 4th, 2020 at 3:06 am
Commented on: 190720

8’36”

(edited)
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Ana Luiza Mafra
August 3rd, 2020 at 11:24 pm
Commented on: 190720

9’32”

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Lais Santolin
August 3rd, 2020 at 11:23 pm
Commented on: 190720

9’40’’

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Juliana Cavalcanti
August 3rd, 2020 at 11:22 pm
Commented on: 190720

9'50''

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MATHEUS GUEDES
August 3rd, 2020 at 11:22 pm
Commented on: 190720

8:20

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Eduardo Tresena
August 3rd, 2020 at 11:21 pm
Commented on: 190720

8’32’’

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Rafaella Novaes
August 3rd, 2020 at 11:20 pm
Commented on: 190720

8’22

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Rafaella Novaes
August 3rd, 2020 at 11:20 pm
Commented on: 190720

8’22

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Izabella Toniato
August 3rd, 2020 at 10:21 pm
Commented on: 190720

9’57

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Elissa Marcoli
August 3rd, 2020 at 10:01 pm
Commented on: 190720

8’08”

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Danilo Figueiredo
August 3rd, 2020 at 9:57 pm
Commented on: 190720

8:15

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Larissa Menezes Guimaraes Roque
August 3rd, 2020 at 9:55 pm
Commented on: 190720

9'13 2000mt

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Beatriz Oliveira
August 3rd, 2020 at 9:54 pm
Commented on: 190720

9'57

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Giovanna Bayerl Cremonine
August 3rd, 2020 at 9:54 pm
Commented on: 190720

10’00

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merielle Araujo
August 3rd, 2020 at 9:53 pm
Commented on: 190720

10'00"

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Gabriel Fitaroni
August 3rd, 2020 at 9:53 pm
Commented on: 190720

8'55"

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Giovanna Bayerl Cremonine
August 3rd, 2020 at 9:53 pm
Commented on: 190720

10:00

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Pablo Coelho
August 3rd, 2020 at 9:51 pm
Commented on: 190720

8'52

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Rafael Reis
August 3rd, 2020 at 9:51 pm
Commented on: 190720

8'11''

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Rafael Reis
August 3rd, 2020 at 9:51 pm
Commented on: 190720

8'11''

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Pablo Coelho
August 3rd, 2020 at 9:50 pm
Commented on: 190720


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Lua Lorencette
August 3rd, 2020 at 9:50 pm
Commented on: 190720

7'22"

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Rafael Reis
August 3rd, 2020 at 9:50 pm
Commented on: 190720

8'11"

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Rafael Reis
August 3rd, 2020 at 9:49 pm
Commented on: 190720

8'11''

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Rafael Reis
August 3rd, 2020 at 9:48 pm
Commented on: 190720

8'11''

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Rafael Reis
August 3rd, 2020 at 9:48 pm
Commented on: 190720

8'11''

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Renan Sodré de Oliveira
August 3rd, 2020 at 4:13 pm
Commented on: 190720

7'25"

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Diane Vitor
August 3rd, 2020 at 12:49 pm
Commented on: 190720

8'56" - 2000 mts Row

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Bruna Rizo
August 3rd, 2020 at 12:37 pm
Commented on: 190720

2000m - 8’09”

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João Paulo Borges Thomaz
August 3rd, 2020 at 12:32 pm
Commented on: 190720

7'42" row 2000 mts

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Larissa Santos
August 3rd, 2020 at 12:31 pm
Commented on: 190720

9’40”

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Nicolly Barbalho
August 3rd, 2020 at 11:57 am
Commented on: 190720

8:53

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Wagner Marcoli
August 3rd, 2020 at 12:23 pm

👏🏼👏🏼👏🏼

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Vinicius Amorim
August 3rd, 2020 at 11:56 am
Commented on: 190720

8:12 minutes 2000m Row

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Adriana Brandao
August 3rd, 2020 at 11:54 am
Commented on: 190720

8'45

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Adriana Brandao
August 3rd, 2020 at 11:53 am
Commented on: 190720

8'45.

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Michelle Lopes
August 3rd, 2020 at 11:52 am
Commented on: 190720

9'40"

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Michelle Lopes
August 3rd, 2020 at 11:51 am
Commented on: 190720


(edited)
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Manchild Manchild
December 6th, 2019 at 5:59 pm
Commented on: 190720

subbed 20 dumbell burpee deadlifts, 80# dbs


4:40


(maybe try 85# dbs next time)

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Kury Akin
October 9th, 2019 at 2:22 pm
Commented on: 190720

3R+31r sub AMRAP 15 sdlhp@20k, 14 alt jumping lunges, 11 burpees. Was aiming for 4R but just back from 1 week off

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Kury Akin
October 9th, 2019 at 2:23 pm

8 minute AMRAP

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Kury Akin
October 9th, 2019 at 2:23 pm

8 minute AMRAP

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Jill West
September 30th, 2019 at 2:57 pm
Commented on: 190720

8:42 resiatance 6 (PR!)

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Jeff Chalfant
August 11th, 2019 at 9:50 pm
Commented on: 190720

No rower. Estimated 400m and ran 4 lengths my uncles dirt road in 5:45 with no warmup. Just rolled out of bed pissed off on almost no sleep and wanted to run hard. Turned out to be only .83 of a mile total. Felt good/bad in a good way anyway though...

Still at 1400’ higher elevation than I live at, seems noticeable but maybe it’s my imagination. Done on 8/10


40/185/69.5”


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Mike de Graauw
August 11th, 2019 at 5:28 pm
Commented on: 190720

8:15


M/60/6’2”/230

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Cy Azizi
August 10th, 2019 at 7:49 pm
Commented on: 190720

7:51.4

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Clint Michael
August 3rd, 2019 at 5:41 pm
Commented on: 190720

8:24

No rower. Used SDHP’s with 45#.

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Morgan Greene
August 2nd, 2019 at 3:27 pm
Commented on: 190720

ran 2000m : 8:32

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Dan Kremer
August 2nd, 2019 at 6:31 am
Commented on: 190720

7:30

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John Doody
July 29th, 2019 at 5:48 pm
Commented on: 190720

7:09

Last PR was 2015-7:06

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John Doody
July 29th, 2019 at 5:49 pm

March 2016-7:12

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Matthew Aukstikalnes
July 27th, 2019 at 5:19 pm
Commented on: 190720

7:28.2, compare to 7:16.7 (lifetime PR). considering the week I had, I'll take it!

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Albert Kombe
July 27th, 2019 at 12:21 am
Commented on: 190720

7:38

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Jesse Montagnino
July 26th, 2019 at 4:22 pm
Commented on: 190720

11:21


1st 500 at 1:50

Did the rest in 42 seconds intervals with 30 seconds of rest in between to maintain a 2k/7.


D

15:16

21 on 30 off

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Randy Sigman
July 26th, 2019 at 4:13 am
Commented on: 190720

8:10

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Johannes Vesters
July 24th, 2019 at 6:28 pm
Commented on: 190720

7/24 - 7:23

7/20 - 7:41

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James Thompson
July 24th, 2019 at 5:41 pm
Commented on: 190720

8.26.6

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Joseph Amaya
July 23rd, 2019 at 1:35 am
Commented on: 190720

SDHP 200 with 32.5 lb 12:23

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Jesse Delander
July 23rd, 2019 at 12:03 am
Commented on: 190720

7:47.9

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Nathan Rieck
July 22nd, 2019 at 10:33 pm
Commented on: 190720

43yo/m/6'1"/195#


7:58.5 resistance at 5

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Geoffroy Castelnau
July 22nd, 2019 at 8:26 pm
Commented on: 190720

8:33

Subbed to 1 mile run

M / 40y / 176cm / 73kg

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Colt Duppen
July 22nd, 2019 at 7:56 pm
Commented on: 190720

7:02

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Chris Nostrand
July 22nd, 2019 at 2:43 pm
Commented on: 190720

7:15.8......PR remains 7:12.1

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Derrick Bass
July 22nd, 2019 at 1:05 pm
Commented on: 190720

8:34

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Colleen Glisson
July 22nd, 2019 at 11:58 am
Commented on: 190720

7:51! Almost a 3 second PR! My split was 1:57.7...but I really couldn't stand up for close to 10 minutes after...

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Andrew Moultrie
July 22nd, 2019 at 10:47 am
Commented on: 190720

7:23.1


Splits:

500- 1:47.7 (30 s/m)

1000- 1:51.6 (27)

1500- 151.3 (26)

2000- 1:52.6 (26)


Damper- bottom half of 6.

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Shane Azizi
July 21st, 2019 at 11:28 pm
Commented on: 190720

7:18.9

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Jeff Strain
July 21st, 2019 at 11:09 pm
Commented on: 190720

Completed 190721 prior...(catching up from a weekend getaway)

Only got through the first 1000m due to starting WAY too fast....was probably my best 1k ever as a consolation

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Spenser Smith
July 21st, 2019 at 10:55 pm
Commented on: 190720

7:06!

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Jeffrey Howard
July 21st, 2019 at 10:50 pm
Commented on: 190720

7:42

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Viktor Wachtler
July 21st, 2019 at 9:55 pm
Commented on: 190720

First squat/climb WOD, than this one.

Subbed 2000m run, mostly uphill.

9:29

42/1.78m/77kg

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Js Smith
July 21st, 2019 at 8:04 pm
Commented on: 190720

Scaled to 5reps: 35#/45/55/65 3reps: 75

1rep: 77.5(PR)/80

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Js Smith
July 21st, 2019 at 8:04 pm

Oops wrong page 😬

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Andrew Whitehousr
July 21st, 2019 at 7:52 pm
Commented on: 190720

8.41

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Andrew Whitehousr
July 21st, 2019 at 7:54 pm

What’s the rxd resistance?


First time going 2k in one go, reasonably please with that!

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Joshua Pryor
July 21st, 2019 at 7:16 pm
Commented on: 190720

7:17

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Kevin Miller
July 21st, 2019 at 6:38 pm
Commented on: 190720

8:20

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Hank McKibban
July 21st, 2019 at 6:35 pm
Commented on: 190720

6:46 rx

(On hotel’s LF water rower. Pace felt faster than I would have been able to maintain on a C2. 🤔)

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Alex Tran
July 21st, 2019 at 4:59 pm
Commented on: 190720

7:25

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Claire Fiddian-Green
July 21st, 2019 at 2:45 pm
Commented on: 190720

Completed 101718 WOD first and rested 44:00 then completed this WOD.

8:28=2K row.

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Claire Fiddian-Green
July 21st, 2019 at 2:46 pm

Correction: completed 190718 WOD first.

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Laura Echeverri
July 21st, 2019 at 2:16 pm
Commented on: 190720

SDHP 17.5lb

time 12:25

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Sam Meixell
July 21st, 2019 at 12:39 pm
Commented on: 190720

8:10

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Jacob Cram
July 21st, 2019 at 5:36 am
Commented on: 190720

6:06 subbed 120Cal Airdyne (30Cal/500m)

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Cliff Hoecker
July 21st, 2019 at 5:14 am
Commented on: 190720

7:31 RX


Damper 10


M/6/190/51

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Troy Bruun
July 21st, 2019 at 1:08 am
Commented on: 190720

7:36.8 Rx

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Randy Sigman
July 20th, 2019 at 11:50 pm
Commented on: 190720

8:10.7 RX

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Randy Sigman
July 20th, 2019 at 11:52 pm

Damper 7.75

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Vincent Dahlqvist
July 20th, 2019 at 11:40 pm
Commented on: 190720

7:33 Rx

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Jordan Cotter
July 20th, 2019 at 10:40 pm
Commented on: 190720

8:20 Rx


M / 30 / 5'8" / 150 lbs

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Tripp Starling
July 20th, 2019 at 10:25 pm
Commented on: 190720

7:51, slower than last effort of 7:43. Came out too aggressive and crashed and burned😩

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Blas Raventos
July 20th, 2019 at 10:21 pm
Commented on: 190720

M/ 35y/ 174cm/74kg


Rx 7:48


first time!

went for 1:50/55 pace , got slugish after 1000m couldnt move below 2:00, 300m left to finish a burst of strength came out if nowhere and finished at 1:55 pace again.


Loved it

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Blas Raventos
July 20th, 2019 at 10:21 pm
Commented on: 190720

M/ 35y/ 174cm/74kg


Rx 7:48


first time!

went for 1:50/55 pace , got slugish after 1000m couldnt move below 2:00, 300m left to finish a burst of strength came out if nowhere and finished at 1:55 pace again.


Loved it

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Blas Raventos
July 20th, 2019 at 10:21 pm
Commented on: 190720

M/ 35y/ 174cm/74kg


Rx 7:48


first time!

went for 1:50/55 pace , got slugish after 1000m couldnt move below 2:00, 300m left to finish a burst of strength came out if nowhere and finished at 1:55 pace again.


Loved it

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Byron Hills
July 20th, 2019 at 10:14 pm
Commented on: 190720

M/6’2”/190/42

7:48

Warmup

15m stretch/planks/h.s holds

250 jump rope

50 squat

25 ring rows

Weighted sled pushes and pulls

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Chris St. Amand
July 20th, 2019 at 9:44 pm
Commented on: 190720

2000 m row. 7:47. M/5’11”/ 230#.


My quads say hello around 1500m mark.

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Michael Marleau
July 20th, 2019 at 9:39 pm
Commented on: 190720

Row 2,000 meters


9:10

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Stacey Thompkins
July 20th, 2019 at 9:30 pm
Commented on: 190720

M/44/6'2"/180#


Rx'd

7:19...legs still toast from high volume squats almost needed a life preserver thrown to me

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Tripp Starling
July 20th, 2019 at 10:26 pm

Me too, good grief

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Knox Williams
July 20th, 2019 at 9:30 pm
Commented on: 190720

10:25 rx - I think the distance gauge was broken. Said 2:00 500m splits, but took over 2:30 each 500m. Could feel the rope slipping internally on almost every pull. Matrix rower.

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Brian Thurmond
July 20th, 2019 at 9:18 pm
Commented on: 190720

Was there ever an official announcement that we were going to row this year more than any of the last 10 years? This is not a complaint.

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Josh Blake
July 20th, 2019 at 8:37 pm
Commented on: 190720

7:14.2. Not a lot of time so I didn’t warm up at all. 3-2-1 Go and I was rowing. I’d like to see what I could do with a primed and warm nervous system since 7:09 is my lifetime PR.

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Nathan Hutcheson
July 20th, 2019 at 6:53 pm
Commented on: 190720

M/34/148#

10+mins

Scaled to 500m x4 with 1min rest

Splits: 1:58, 1:56, 1:58, 1:58

I use dampener level of 5-6 and weight 148#

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Brendan Mullan
July 20th, 2019 at 6:49 pm
Commented on: 190720

8.14min

Resistance at 7 😁👍

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Mike Andridge
July 20th, 2019 at 6:12 pm
Commented on: 190720

9:29 ugh....:)

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Js Smith
July 20th, 2019 at 6:11 pm
Commented on: 190720

2k row, damper at 7.5

8:50 (10 sec PR)

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Nicole Deaver
July 20th, 2019 at 7:25 pm

Congrats on the PR!

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Joe Cormier
July 20th, 2019 at 5:21 pm
Commented on: 190720

1 mile run on treadmill.


9:22

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Matt Zero
July 20th, 2019 at 4:25 pm
Commented on: 190720

8:09

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Jon Wilson
July 20th, 2019 at 4:19 pm
Commented on: 190720

7:59.4

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Alex Pham
July 20th, 2019 at 4:10 pm
Commented on: 190720

10:28

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Nick Lemon
July 20th, 2019 at 4:05 pm
Commented on: 190720

8:18 Really enjoyed my first week.

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Kevin Schoepp
July 20th, 2019 at 4:01 pm
Commented on: 190720

6:59- it was the second worse lactic acid burn I have ever felt in my quads. I was aiming for a 1:44 pace, but went out too hard in the first 500.

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Tripp Starling
July 20th, 2019 at 10:29 pm

Same here, did you donthe squat workout from Thursday? Wondering if the soreness from that caused so much lactic acid this workout

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Michael Arko
July 20th, 2019 at 3:41 pm
Commented on: 190720

80 calories elliptical trainer Level 12 (40 cal per 1000m)

7:33

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Nicole Deaver
July 20th, 2019 at 3:41 pm
Commented on: 190720

8:17- subbed a hot 1 mile run


I thought I’d be way off my PR (8:02) because of the heat, but checked my notes and that was last August also hot & humid. No excuse 🤷🏻‍♀️

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Steve Day
July 20th, 2019 at 3:25 pm
Commented on: 190720

7:29

Using a model b so no damper control

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Eric Rardin
July 20th, 2019 at 3:20 pm
Commented on: 190720

9:17 at 5 resistance, my first time trying this. Felt great (terrible).

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Denis Szentkirályi
July 20th, 2019 at 2:13 pm
Commented on: 190720

6:29

Resistance 4

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Tom Bradley
July 20th, 2019 at 1:55 pm
Commented on: 190720

7:39

Damper 8

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David Mitchell
July 20th, 2019 at 1:48 pm
Commented on: 190720

Decided to throw a 1 mile run on the beginning and end to do the Jerry hero WOD - 21.12 (damper setting 10)

RIP

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Nathan O'Callaghan
July 20th, 2019 at 1:33 pm
Commented on: 190720

Time - 7:44


Damper setting 7

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Darren Peters
July 20th, 2019 at 1:22 pm
Commented on: 190720

7.38 for me.

Resistance 10

Had already completed Jackie with low weight on Thrusters.

Was a tough last 400.

Well done to all.

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Elizabeth Cheek
July 20th, 2019 at 1:17 pm
Commented on: 190720

8:35. I’m repeating this later

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Matthew Brewster
July 20th, 2019 at 1:16 pm
Commented on: 190720

Called an audible here & went for a longer run. 4.25 miles, 39:13.

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Sebastien Fitzpatrick
July 20th, 2019 at 12:53 pm
Commented on: 190720

7:18.5 (3.4sec slower than my lifetime PR)


I knew I wasn’t going to PR, but I surprised my self today being that my legs are still sore from the 105 back squats we did last cycle

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Jamal Kheiry
July 20th, 2019 at 9:20 am
Commented on: 190720

One of my favorite benchmarks. Shooting for under 7:00. Best time so far: 7:12. Does anyone consistently use resistance higher than 6, or is that the standard?

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Elizabeth Cheek
July 20th, 2019 at 11:18 am

I sure don’t and have found I row much better around a 5 as far as technique. This is a tough one–that is for certain!

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Tripp Starling
July 20th, 2019 at 10:34 pm

The video link Juan posted describes how to tell the drag speed and recommends the drag speed around 130-135 for men crossfitters. That equates to a 6 damper setting on my machine. Great video from what appears to be a super knowledgeable rowing expert.

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Chris Nostrand
July 22nd, 2019 at 2:43 pm

I almost always set to 6.1/2

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Nicholas Scott
July 20th, 2019 at 6:53 am
Commented on: 190720

8:16 resistance 10

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Jamal Kheiry
July 20th, 2019 at 9:17 am

Holy smokes! Never seen this tried at 10.

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Kyle Van Kirk
July 20th, 2019 at 1:47 pm

I tried this at a 10 for the first time as well, PR'd by 17 seconds. But it has also been 6 months since my last attempt.

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Dyon Torrell
July 20th, 2019 at 5:16 am
Commented on: 190720

7:10:40

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Juan Acevedo
July 20th, 2019 at 1:51 am
Commented on: 190720

INTENDED STIMULUS

.

Hell yeah! This is one hell of a benchmark, and one hell of a workout. And also this is hell. Especially the last 1250 meters -😬. Kidding, not kidding. The majority of people will end up in the 7 to 9 minute window. Because of the nature of rowing, and this short duration you are against a piece that will hit all your energy systems hard. This will burn your lungs and your muscles. Two things will help you: solid technique and a solid mental plan. For technique: follow the chain, it should move smoothly, in a straight line, methodically and rhythmically -this will be your immediate feedback. Mentally: divide this race in 10 sets of 200 meters, stay within your current set and deal with the next set when the time comes. Like any other benchmark don't make it your only objective to beat your previous time. This will just put a lot of pressure on you and set you up poorly. Find an aspect to focus on that will make your movement better, and one that will make your mental game better. For example: relax the hands and engage the shoulders for movement. And "stay confident" for your mental game. Focus on what your grit can control, leave the result up to the gods.

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Juan Acevedo
July 20th, 2019 at 1:52 am

This is a solid video for a 2K row: do yourself a favor and watch it: https://www.youtube.com/watch?v=j5_4upqhYeQ

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Bryan Rosen
July 20th, 2019 at 12:49 am
Commented on: 190720

Warm up for 190720:

GENERAL WARM-UP

1 round of:

Row 500 meters

Then,

30 seconds of each (per side):

Spidermans

Ankle circles

Samson

Pigeon pose

Air squats

Cossack squats


SPECIFIC WARM-UP


Reverse Pick Drill:

- 20 strokes with legs only (with arms hanging and back in catch position)

- 20 strokes with legs and back (sit-up and extend forward)

- 20 full strokes (legs, back and arms)


"Pull, Pause, Punch” Drill

- Pull to finish position.

- Pause in the finish position, with the handle at the bottom of the chest, shoulders relaxed.

- Punch hands forward and pause with them just past the knee.

Perform 5 cycles of drill, plus 30-seconds of rowing


Practice

100 meters (at avg. estimated 2k split time)

100 meters (+2 sec avg. split time)

100 meters (-5 sec avg. split time)

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Steven Thunander
July 20th, 2019 at 12:46 am
Commented on: 190720

Globo Scale-as is. If no rower is available run 1 mile (track or treadmill with slight incline) or 100 calorie assault/echo bike/120 calorie aerodyne.

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Kyle Van Kirk
July 20th, 2019 at 12:23 am
Commented on: 190720

7:10.4

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Chris Sinagoga
July 20th, 2019 at 12:17 am
Commented on: 190720

Champions Club Scaling Notes


RANT:

So throw out the word “row” on this one. Single modality, low volume, 1 round… intensity is going to be the thing here. When looking to scale, figure out a way to hit an intensity that is really going to suck. In order for intensity to happen, two things need to be in place: technique and experience, in that order. If you don’t have the timing for a movement down, that means you need to lower the intensity and up the volume (meaning reps for practice). If you do have good technique, then you just need experience knowing that as miserable as that pace makes you, you won’t die. So get curious and see how much discomfort you can tolerate before the form goes to crap.


I SHOULD TRY THIS RX’D IF: I have a rower and I will be unable to speak for 10 minutes afterwards


ORGANIC SCALES:

Strength — warm-up and work your way up to 1 set of 30 consecutive reps on the front squat

Stamina — if not this (or run), then do something like max reps air squats in 5 minutes

Endurance — 35 burpees for time. Rest 5x what it took you to do that, then do it again

Flexibility — SLIPS anyone?


NEUROLOGICAL SCALES:

Coordination — up the distance, down the speed, pick something on the Pose-Fall-Pull continuum to emphasize

Accuracy — split into 500m efforts, resting 4x what you worked, and try to keep even splits

Agility — something else, probably sport related

Balance — probably something else. SLIPS?


GROUP VERSION: If I have a big group I’ll split people into groups of 2 or 3 and they’ll race 1k efforts with as much rest as needed between. If it’s a small group, I’ll have the fastest person run 1k then everyone else turn around when the first person does. Should be a mad race back to the gym on the way back.


WARMUP:

Jump rope — always

Squat — hip prep

Kip — overhead and hanging

Handstand — more overhead plus you can get some falling practice if you’re doing hs walks


GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): probably a 9 if you're fit enough to really make this be not as much about muscular fatigue and more about how bad you want to suffer

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Chris Sinagoga
July 20th, 2019 at 12:26 pm

Upon further review, I tested out the burpee version and it definitely sucked and might do that with the group. For the parents or kids who aren't capable of hitting that intensity, I'd probably do like 4 rounds of 21 burpees with a rest or something.

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