CrossFit | 191201
Sunday

191201

Workout of the Day

87

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. | Compare to 180107.

Comments on 191201

89 Comments

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Trevor Larocque
December 14th, 2020 at 11:33 pm
Commented on: 191201

R1- 777

R2- 774

R3- 821

R4- 774

R5- 750


Total= 3896 meters

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Shane Skjerven
December 14th, 2020 at 2:32 am
Commented on: 191201

3500 exactly

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Matthew Aukstikalnes
April 10th, 2020 at 11:42 pm
Commented on: 191201

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

(edited)
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Kury Akin
March 17th, 2020 at 2:00 pm
Commented on: 191201

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.

(edited)
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Jeff Chalfant
December 22nd, 2019 at 9:01 pm
Commented on: 191201

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

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Jeff Chalfant
December 22nd, 2019 at 9:03 pm

Last time 3168 but only did 4 rounds.

3140 at the same place this time :( but I was able to go harder on the last round.

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Cy Azizi
December 21st, 2019 at 7:44 pm
Commented on: 191201

3785

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Kelly Morgan
December 15th, 2019 at 6:17 am
Commented on: 191201

3821m Rx

F/ 23/ 5'4/ 138

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Evan Saber
December 14th, 2019 at 5:04 pm
Commented on: 191201

3,948 meters

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Evan Saber
December 14th, 2019 at 5:07 pm

1:54.1 avg./ 500 meters

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Austin Wilshire
December 13th, 2019 at 9:15 pm
Commented on: 191201

M21 4634m Rx

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David Swicegood
December 11th, 2019 at 1:52 am
Commented on: 191201

3958!

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Morgan Greene
December 10th, 2019 at 1:47 pm
Commented on: 191201

5509 meters

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Nolan Southfield
December 8th, 2019 at 11:29 pm
Commented on: 191201

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

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Nate Gordon
December 7th, 2019 at 7:06 pm
Commented on: 191201

3874 m

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Abdulrahman Salem
December 7th, 2019 at 6:07 am
Commented on: 191201

Rx’ed

3517

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Anthony Houlahan
December 6th, 2019 at 1:11 am
Commented on: 191201

3913

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Coastie Nick
December 5th, 2019 at 10:54 pm
Commented on: 191201

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

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Chase Hiland
December 5th, 2019 at 9:33 pm
Commented on: 191201

M/35/5'10"/190


Rx'd 4,420 meters

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Jon Wilson
December 5th, 2019 at 5:34 pm
Commented on: 191201

3758

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Jack Peoples
December 5th, 2019 at 12:48 pm
Commented on: 191201

4,295

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Viktor Wachtler
December 5th, 2019 at 8:50 am
Commented on: 191201

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


43/1.78m/75kg

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Nathan McFall
December 5th, 2019 at 5:32 am
Commented on: 191201

3937 first round warmed up🤦🏽‍♂️

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Leif Edmundson
December 4th, 2019 at 10:44 pm
Commented on: 191201

4,032 🤢

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Alex Pham
December 4th, 2019 at 7:41 pm
Commented on: 191201

3478 m

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Stephen Watkins
December 4th, 2019 at 5:41 pm
Commented on: 191201

got to this one late 4856 as Rx'd

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Matt Duplessis
December 4th, 2019 at 12:14 am
Commented on: 191201

M/31/5’9/180


3807m

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Scott Jacobson
December 3rd, 2019 at 10:51 pm
Commented on: 191201

5’8” / 169 lb / 21 / M


Rx’d 3653m

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Julien Brossard
December 3rd, 2019 at 7:07 pm
Commented on: 191201

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

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Joseph Alaimo
December 3rd, 2019 at 4:37 pm
Commented on: 191201

4417m

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Michael Arko
December 3rd, 2019 at 2:53 pm
Commented on: 191201

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.

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Anthony Houlahan
December 3rd, 2019 at 10:02 am
Commented on: 191201

3748 metres

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Kyle Buchanan
December 3rd, 2019 at 9:20 am
Commented on: 191201

4278m rx

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Amanda McDowell
December 3rd, 2019 at 2:36 am
Commented on: 191201

37 F / 150#

Paced the first 5 minutes way to slowly. Sped up for the next four rounds. 3632m

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Jeffrey Howard
December 3rd, 2019 at 12:37 am
Commented on: 191201

3943m

180107 - 3665m

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Kevin Marshall
December 2nd, 2019 at 11:54 pm
Commented on: 191201

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

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Ben Tate
December 2nd, 2019 at 11:46 pm
Commented on: 191201

4351m

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Ryan Driscoll
December 2nd, 2019 at 8:20 pm
Commented on: 191201

5081m

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Steve Day
December 2nd, 2019 at 7:55 pm
Commented on: 191201

3,988 meters

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Nathaniel Robichaud
December 2nd, 2019 at 5:39 pm
Commented on: 191201

5,084m

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Nolan Southfield
December 4th, 2019 at 2:54 pm

what was your 500 meter pace?

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Greg Fairbanks
December 2nd, 2019 at 5:33 pm
Commented on: 191201

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!

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Ryan Cook
December 2nd, 2019 at 5:25 pm
Commented on: 191201

Ran instead. 3.5k

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Scott MacArthur
December 2nd, 2019 at 4:56 pm
Commented on: 191201

4033 meters.

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George Hernandez
December 2nd, 2019 at 3:50 pm
Commented on: 191201

M, 5'8", 51 yo, 155#

3288 m. Damper: 4.

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Pavel Stas
December 2nd, 2019 at 3:20 pm
Commented on: 191201

3532 rx

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Stefano Di Carlo
December 2nd, 2019 at 1:47 pm
Commented on: 191201

4250m

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Christian Simpson
December 2nd, 2019 at 1:45 pm
Commented on: 191201

4024m

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Jim Totczyk
December 2nd, 2019 at 1:32 pm
Commented on: 191201

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

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Cully Neal
December 2nd, 2019 at 12:47 pm
Commented on: 191201

Rx 3871m

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Antonio Larco
December 2nd, 2019 at 11:36 am
Commented on: 191201

3697 m RX

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Blas Raventos
December 2nd, 2019 at 10:14 am
Commented on: 191201

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



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joseph griffin
December 2nd, 2019 at 10:10 am
Commented on: 191201

3,442

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Christopher Blue
December 2nd, 2019 at 3:10 am
Commented on: 191201

3872m

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Anton Gross
December 2nd, 2019 at 2:54 am
Commented on: 191201

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.

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QiHui Xing
December 2nd, 2019 at 2:19 am
Commented on: 191201

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

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Chris Sinagoga
December 2nd, 2019 at 2:13 am
Commented on: 191201

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

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Claire Fiddian-Green
December 2nd, 2019 at 1:25 am
Commented on: 191201

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.

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Sebastien Fitzpatrick
December 2nd, 2019 at 12:21 am
Commented on: 191201

4049 Rx (743m PR)

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Jade Teasdale
December 1st, 2019 at 11:34 pm
Commented on: 191201

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

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Erick Lopez
December 1st, 2019 at 11:20 pm
Commented on: 191201

3849 mts

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Matthew Hice
December 1st, 2019 at 11:04 pm
Commented on: 191201

Subbed ruck run/walk @25lbs. 2 miles

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Stacey Thompkins
December 1st, 2019 at 10:26 pm
Commented on: 191201

M/45/6'2"/185#


Rx'd

4104

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keith williams
December 1st, 2019 at 10:25 pm
Commented on: 191201

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

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Js Smith
December 1st, 2019 at 9:50 pm
Commented on: 191201

3570

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

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Robert Cassels
December 1st, 2019 at 9:30 pm
Commented on: 191201

4124m

M/44/213/6'2"

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Hou-Yin Chang
December 1st, 2019 at 9:26 pm
Commented on: 191201

3,293m

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Charlie Pokorny
December 1st, 2019 at 9:26 pm
Commented on: 191201

4185

m/51/5'11"/200#

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Hank McKibban
December 1st, 2019 at 7:52 pm
Commented on: 191201

4048m (785, 1603, 2412, 3218)


180108: 3941m

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Nathan McFall
December 5th, 2019 at 5:32 am

👍🏽

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Jim Rix
December 1st, 2019 at 7:44 pm
Commented on: 191201

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

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Robert Cassels
December 1st, 2019 at 9:29 pm

Use single time row in the workout menu. Timer keeps going no matter what.

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Js Smith
December 1st, 2019 at 9:55 pm

Jim, do you use a C2?

It’s not fun programming all 25 rounds but finally got it as an variable interval WOD. Had to use :20/:40 twice since it won’t go below :20 on the work interval. I just rowed :10 on the 2nd one.

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Tripp Starling
December 1st, 2019 at 7:25 pm
Commented on: 191201

3752 meters Rx

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Brendan Mullan
December 1st, 2019 at 7:15 pm
Commented on: 191201

3358m

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Matthew Letarte
December 1st, 2019 at 7:09 pm
Commented on: 191201

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

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Bill Ennis
December 1st, 2019 at 6:58 pm
Commented on: 191201

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

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Tal Amit
December 1st, 2019 at 6:43 pm
Commented on: 191201

3800

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Shane Azizi
December 1st, 2019 at 6:22 pm
Commented on: 191201

3,783 meters Rx

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Nicole Deaver
December 1st, 2019 at 5:48 pm
Commented on: 191201

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 🤷🏻‍♀️

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Js Smith
December 1st, 2019 at 9:50 pm

Ouch! Hope you’re ok in the morning. 😬

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Russell Albrycht
December 1st, 2019 at 5:47 pm
Commented on: 191201

3437 meters

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Steven Odom
December 1st, 2019 at 5:43 pm
Commented on: 191201

Rx’ed

4714m

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Christian Simpson
December 2nd, 2019 at 1:46 pm

Nice!

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Evan Saber
December 14th, 2019 at 5:04 pm

Geez

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Hendrik Bünzen
December 1st, 2019 at 5:37 pm
Commented on: 191201

3808 meter

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Ruben Meier
December 1st, 2019 at 5:20 pm
Commented on: 191201

4‘176m

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Nathan Hutcheson
December 1st, 2019 at 4:51 pm
Commented on: Dr. Michael Eades

Are comments working?

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Matt Bischel
December 2nd, 2019 at 7:20 pm

Looks like it.

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