3738m Rx'd

Compare to: 3618m 

남(m)/46(Korean age 46 Western age 46)/171cm/94kg/211129/
On a 25-minute clock, 5 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds
Post total distance rowed to comments. /
338회 1회당 2m 총 676m/
월요일 저녁와드

R1- 777
R2- 774
R3- 821
R4- 774
R5- 750

Total= 3896 meters 

3500 exactly

3766, rx.  high 778(4), low 740(2)

366 sdlhp following the timing pattern.
R1- 22.15.12.9.5.
R2-5- 25.20.15.10.5. apart from last two sets of 12.6.

3964m as rx’d no rowing during rest. Should have sprinted the 20s and 10s harder from the get go. Chose to stay at or below 1:50 pace for the :50 and :40. The :40 interval being the hardest. By :30 I was pulling a 1:47 or lower and tried to speed up in each lower time. Felt strong on the last round. 

190/69”/lvl40

3785

3821m Rx
F/ 23/ 5'4/ 138

3,948 meters 

M21 4634m Rx

3958!

5509 meters

M 44/6' 1'/220 - 4,115 meters Rx

3874 m

Rx’ed
3517

3913

Completed Rx’d.  Distance unknown because display was broken on rower.

M/35/5'10"/190

Rx'd 4,420 meters

3758

4,295

Subbed: elliptical 1,58miles (I guess, the monitor does not give units)  2528m

43/1.78m/75kg

3937 first round warmed up🤦🏽‍♂️

4,032 🤢

3478 m

got to this one late 4856 as Rx'd

M/31/5’9/180

3807m

5’8” / 169 lb / 21 / M

Rx’d 3653m

3866 m ! The last 30 sec At round 5 was ... very hard ! 

4417m

Hey - I posted Sunday but I don't see my score. I did elliptical trainer sprints on Level 12, and counted calories. This is my regular sub for rowing, where 10 cal elliptical = 250m rowing. The tally was somewhere near 155 calories which converts to like 3900m.

3748 metres

4278m rx

37 F / 150# 
Paced the first 5 minutes way to slowly. Sped up for the next four rounds. 3632m

3943m 
180107 - 3665m 

Rx 4081m (probably 3870ish due to roll over meters)

4351m

5081m

3,988 meters

5,084m

Sub SDHP 45#
4 rds (20 min vs 25)
323 reps

50 sec work with only 10 sec til the 40 sec work was roooough!

Ran instead.  3.5k

4033 meters. 

M, 5'8", 51 yo, 155#
3288 m. Damper: 4.

3532 rx

4250m

4024m

4103 slightly clouded by needing to freewheel to keep the timer going M55/6'/195

Rx 3871m

3697 m RX

3730m 

How much will it change to performance the fact that my clock was running backwards from 25?

I would say not really a lot but we will soon see most likely.

2:00/500m on avg. 

After which I wrote to Chris Hindshaw bought a month worth programming and tried to pick his brain on aerobic capacity,s programming

3,442

3872m

M/ 45/ 135 lbs/ 5’-6”.
As Rx completed 4,068 meters. I was happy to bang this one out in my basement. This way I could really yell and grunt when I got zapped to psych myself to keep on pushing. 
Rowing is a weakness for me compared to other really great times I see/ read.
Granted I’m a light and small guy but I was happy with my performance. I was even throughout and pushed hard on each set. 
I was well under 2:00 pace throughout. I would say I was at about 1:55 for most 50 & 40 sec sets and for the shorter sets I was about 1:45 pace - 1:48. 
My hamstrings were fried but my back was fine.
I did this WOD with no warm up at all because I ran the dog in the woods for about 5K about 30 minutes before doing this one. I stretched my hams and shoulders and back out for a couple months and just banged it out. 
Two hard WODs in a Row for me and happy with generally how I did on both of them. 

174cm/74kg:282cal,3940m.

Champions Club Scaling Notes

The site ate my comments yesterday like Ohio State ate Michigan's soul. Every freaking year I fall for it.

RANT
These kind of built-in rest workouts give us an opportunity to see what our recovery can be. Don't look for any specific strategy, just go and adjust on the fly. You have 5 rounds of experimenting.

I SHOULD TRY THIS AS RX'D IF: I have a rower

FIRST TIME WITH CROSSFIT VERSION: either as is, or if you want to get a good CrossFit experience your first time do 2 rounds of this as a warmup and pick one of the more diverse ones from before

GROUP VERSION: we did a team workout for this one when it came up last time. SDHP (or just sumo deadlift) for row and jump rope instead of rest. One partner on each station through an entire round and rotate on the next one. 6 rounds instead of 5

INJURY VERSION: as is, just sub run or bike if you can't hold onto anything

WARMUP
anything you need to practice

GENERAL FEAR LEVEL: 5

1 round for 615 meters.
Then completed 180131 WOD Rx in 12:10:
30 overhead walking lunges with 25 lb. plate, 30 knees to elbows, 30 Abmat sit-ups, 30 cal. row, 30 Abmat sit-ups, 30 knees to elbows, 30 OH walking lunges 25 lb. plate.
Finished up with a final round of today’s workout and rowed 657 meters.

4049 Rx (743m PR)

Ran instead! 2.7 miles according to my phone! Could’ve pushed harder! The cold air froze my air ways...Darth Vader voice! 😂

3849 mts

Subbed ruck run/walk @25lbs. 2 miles

M/45/6'2"/185#

Rx'd 
4104

3,673 meters.  Great way to come back after Thanksgiving.

3570
By the time I got the workout programmed, my warmup was gone.  Not bad for going in cold.

4124m
M/44/213/6'2"

3,293m

4185
m/51/5'11"/200#

4048m (785, 1603, 2412, 3218)

180108: 3941m

4540m, clouded by needing to freewheel to keep the timer going. 

3752 meters Rx 

3358m

4,040m did as warm-up before doing yesterday's WOD. Super fun format

First Crossfit workout in close to 5 years.
Scaled to 4 rounds.
4,160 meters.
2:24.9/500m
Happy to be back.
M/58/5'11"/175

3800

3,783 meters Rx

Rx Rds & times, subbed DB bent over rows -pair of 20# DBs 

435 reps 

I should have used 10# DBs haha the 20s got heavy by Rd 3 & I may have some bruises on my hips tomorrow 🤷🏻‍♀️

3437 meters

Rx’ed 
4714m

3808 meter 

4‘176m

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