CrossFit | 191009
Wednesday

191009

Workout of the Day

56

Row 5,000 meters

Post time to comments. | Compare to 190710.

Comments on 191009

57 Comments

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Doug Brubacher
July 24th, 2021 at 3:39 am
Commented on: 191009

CFWUx1

Didn't write time down 22:30?

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Gavin Christensen
May 16th, 2020 at 5:41 pm
Commented on: 191009

(edited)
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Emily Jenkins
April 3rd, 2020 at 5:50 am
Commented on: Beef, Mushroom & Thyme Stew

Another delicious and super easy dish to make. Thanks so much!

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Cy Azizi
November 4th, 2019 at 10:12 pm
Commented on: 191009

20:06.8 (PR)

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Jeffrey Howard
October 24th, 2019 at 4:54 pm
Commented on: 191009

20:29


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Jeffrey Howard
October 24th, 2019 at 5:10 pm

This was supposed to be posted for 191024.

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Morgan Greene
October 21st, 2019 at 2:52 pm
Commented on: 191009

19:42

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Adam King
October 15th, 2019 at 5:19 pm
Commented on: 191009

Completed 2019-10-15

19:54.4.

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Andrew Moultrie
October 15th, 2019 at 10:19 am
Commented on: 191009

19:34.7 PR!


190517 - 19:43.3

190501 - 20:24


SPLITS:

5k-4k remaining: 1:56.7 / 500m avg.

4-3k: 1:57.4

3k-2k: 1:59.1

2k-1k: 1:58.6

1k-0: 1:55.5


^Started out around 1:56 pace, felt good, so just tried to keep that pace the entire time. Let myself relax a few strokes as I neared 3k, 2k, and 1k left as “recovery” before the next 1k. Basically didn’t intentionally increase pace until about 400m left. Felt tough and good.

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Js Smith
October 12th, 2019 at 6:14 pm
Commented on: 191009

Done 191012 after the 191008 WOD 24:52

Considering the crap schedule, healing injuries and working/meeting lunches, not too shabby.

Last time -24:18

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John Smith
October 12th, 2019 at 12:26 pm
Commented on: Step-Up Progression

Again, love how these "Crossfit at Home" videos communicate using nonverbal demonstration. Notice in the first, lowest height, the actor steps back with the wrong foot (twice), implying that she is favoring the dominant leg, and is working on motor patterns and bilateral imbalances. But on subsequent heights, she uses the correct leg.

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Chris Nostrand
October 11th, 2019 at 2:12 pm
Commented on: 191009

19:22

It’s :28 off my 18:54 Rx, but felt really good today at that pace.

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Viktor Wachtler
October 11th, 2019 at 4:55 am
Commented on: 191009

First time row ever, couldn't start the distance meter for some reason, only the stroke counter worked. Did 500 strokes in 16:49.

Done on 9 October.

43/1.78m/75kg

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Sam Meixell
October 10th, 2019 at 11:14 pm
Commented on: 191009

21:21

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Shane Azizi
October 10th, 2019 at 9:51 pm
Commented on: 191009

19:35.8 Rx

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Matt Zero
October 10th, 2019 at 9:24 pm
Commented on: 191009

20:24

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Blas Raventos
October 10th, 2019 at 8:40 pm
Commented on: 191009

20:.47 ! im not sure but i think this is a pr for me

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Mads Hansson
October 10th, 2019 at 5:06 am
Commented on: 191009

20:21.

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Matt Huston
October 10th, 2019 at 5:26 pm
Commented on: 191009

2000m row

7:36

140 hr at end

Mostly 23-24 s/m

Working back from injured reserve. 5k by December.

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Geoffroy Castelnau
October 10th, 2019 at 12:44 pm
Commented on: 191009

24:08

Scaled/subbed to : Swim 1,000 meters

M / 40yo / 176cm / 70kg

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Randy Sigman
October 10th, 2019 at 3:35 am
Commented on: 191009

23:12 skierg

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Chris Murch
October 10th, 2019 at 2:41 am
Commented on: 191009

22:35 better pace then my 31:34 7000m row on Sunday

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Steven Thunander
October 10th, 2019 at 1:48 am
Commented on: 191009

Globo Scale: I know it is late in the day, but I also had trouble posting last night. Subs are 5k run or 300 cal assault bike. If you use a treadmill use a slight incline. If you use an off brand rower, or row outside using an real row boat, note it in comments.

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Chris Sinagoga
October 10th, 2019 at 1:36 am
Commented on: 191009

Champions Club Scaling Notes:


RANT:

Had a tough time commenting last night here. A few attempts got eaten up it seems. Anyway, I think this is a great example of what I was talking about in a post a few days ago about prioritizing coordination over stamina and endurance. And with this workout you get to make a choice:


Running is the single most coordinated thing we'll do in the weight room and it's also the only movement that has a direct translation to sports and life. Deadlifts, squats, and cleans all have indirect translations to real life, as they happen in different varieties.


Rowing is the single most miserable piece of conditioning equipment I have ever come across. The indirect translation of endurance and stamina gained here have a lot of benefit in real life. The direct translation has benefit if you are on the water.


We place a really high priority on running technique here - not because I like it (I don't), but because of its emphasis on coordination. We have one rower that is stored away and never used because the monitor got roof water leaked on it. We will run in everything except the most icy ice.


If your goal is the organic side of the 10 general skills, row away. But I think you could gain a lot in the neurological areas by running instead. Not to say there's no coordination in rowing - there's still falling and such, but running has a better translation.

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Jacob Motzny
October 10th, 2019 at 12:33 am
Commented on: 191009

17:49

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Kevin Marshall
October 9th, 2019 at 11:58 pm
Commented on: 191009

20:06 rx

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Jeff Strain
October 9th, 2019 at 11:45 pm
Commented on: 191009

20:43

Compare to was 20:51

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Candice Dixon
October 9th, 2019 at 11:35 pm
Commented on: 191009

26:07.1


Only have rowed up to 1,000 m once. Proud of myself for finishing.

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Steven Odom
October 9th, 2019 at 11:14 pm
Commented on: 191009

17:55 on a water rower

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Jesse Montagnino
October 9th, 2019 at 11:06 pm
Commented on: 191009

21:14


D 26:45

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Shaun Stapleton
October 9th, 2019 at 11:05 pm
Commented on: 191009

34/M/5’9/195


19:22

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Troy Bruun
October 9th, 2019 at 11:04 pm
Commented on: 191009

20:00.6

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Jacob Cram
October 9th, 2019 at 10:16 pm
Commented on: 191009

So I just got a Fuel F300 rower and I feel like the distance is way off based on some of the times posted using a concept 2. I set it for 3.1 miles and called it quits when I hit 100cal at 23:58 because I had only gone 1.3 miles. I'm in decent shape and kept the stroke rate between 25-30 the whole time, if I would have done the full 3.1 miles according to my rower it would have taken around an hour. Any suggestions on calculating what I should do on my rower vs. what's programmed? (I'm not buying a concept 2, my whole garage gym didn't cost $1,000 and I've got just about everything, and the workout I got on this rower was great)

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Michael Arko
October 9th, 2019 at 11:34 pm

1.3mi vs 3.1mi? I think your rower is dyslexic. No chance you only banked 100cal in 24 minutes.

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Jacob Cram
October 10th, 2019 at 1:38 am

I think the cal are way off too

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Robert Cassels
October 9th, 2019 at 9:52 pm
Commented on: 191009

19:28.3 1st 5k #tallpeopledoingfitness 👍

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Antonio Larco
October 9th, 2019 at 9:14 pm
Commented on: 191009

23:59 well... Need to improve a lot

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Stephen Hipskind
October 9th, 2019 at 9:10 pm
Commented on: 191009

22:30 babyyy

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Michael Arko
October 9th, 2019 at 8:41 pm
Commented on: 191009

I posted earlier but it didn’t seem to work. If this appears 2x, well, whatever.


Subbed 200cal on elliptical trainer: 18:37


This was over 1min faster than 190710 (19:40) but I think my PR is under 18.

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Michele Meschini
October 9th, 2019 at 7:46 pm
Commented on: 191009

M 21'

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Vincent Dahlqvist
October 9th, 2019 at 7:29 pm
Commented on: 191009

20 min sharp today

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Hank McKibban
October 9th, 2019 at 7:23 pm
Commented on: 191009

19:08


190710 - 19:46

190514 - 19:01 (PR)

190411 - 19:06

190331 - 19:05

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Matthew Letarte
October 9th, 2019 at 6:51 pm
Commented on: 191009

19:35, first time ever rowing over 1k

I have the damper setting @ 10 which gave me a drag factor of 150, from what I've read this isn't optimal, but I have always rowed at 10 so figured I wouldn't change it

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Joseph Alaimo
October 9th, 2019 at 5:39 pm
Commented on: 191009

17:56 PR

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Blas Raventos
October 10th, 2019 at 8:41 pm

wow thats fast

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Jeffrey Howard
October 9th, 2019 at 5:35 pm
Commented on: 191009

19:28 - Rx

Compared to 190501 - 19:26 BP

Happy with that, I was not feeling a 5k row today.

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Nicole Deaver
October 9th, 2019 at 5:22 pm
Commented on: 191009

Had to sub:

30 mins on bike-moderate speed


50 bent over rows -20# DBs

50 Single arm bent over rows -30# DB

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David Tyburec
October 9th, 2019 at 5:21 pm
Commented on: 191009

23:47, can't believe you did it in 19.. Awesome!

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Steve Day
October 9th, 2019 at 5:19 pm
Commented on: 191009

19:08 (11 second PR)

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Elizabeth Cheek
October 9th, 2019 at 11:11 am
Commented on: 191009

23:02 PR I believe

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Sebastien Fitzpatrick
October 9th, 2019 at 9:52 am
Commented on: 191009

19:25.5


19:14.8 is my lifetime PR, so I’m going to say, “close enough... for now”.

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Ethan Money
October 9th, 2019 at 9:20 am
Commented on: 191009

23:14

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Rajat Samanta
October 9th, 2019 at 3:20 am
Commented on: 191009

again a repeat workout. there are no new thinking left in the tank or what? that's why I get bored coming to this site.

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Chad Sorentino
October 9th, 2019 at 6:21 pm

Test and retest!!!

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Edisson Samaniego
October 9th, 2019 at 8:08 pm

no has entendido nada la filosofía de CrossFit

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Amy Armada
October 9th, 2019 at 8:52 am
Commented on: Beef, Mushroom & Thyme Stew

What are the macros in this

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Ana Sinsun
October 9th, 2019 at 4:41 am
Commented on: Beef, Mushroom & Thyme Stew

🤤

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