Run or row 10,000 meters
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"The Food and Drug Administration has gotten faster at approving new prescription drugs over the past four decades, but the evidence it relies on in making those decisions is getting weaker, according to new research published [this month]. As a result, there are more cures and treatments on the market but less proof that they are safe and effective."
Read the article FDA Approves Drugs Faster Than Ever But Relies on Weaker Evidence, Researchers FindComments on 200129
January 2nd, 2021 at 2:46 pm
Commented on: 200129
42:24 Row
June 10th, 2020 at 2:18 pm
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55:38 Rx'd. Ran at high school track.
(edited)
May 28th, 2020 at 11:49 am
Commented on: 200129
8km run 43.37
May 9th, 2020 at 12:10 pm
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biked ~13 miles, but not for time
April 8th, 2020 at 5:50 pm
Commented on: 200129
run 53:19
(edited)
February 20th, 2020 at 1:25 am
Commented on: 200129
45’ run about 5k, didn’t really keep track.
February 19th, 2020 at 9:16 pm
Commented on: 200129
Run: 62:25 including stopping for traffic and walking a half mile or so for asthma. Felt pretty good beforehand and not terrible at the midway point but shortly after starting and shortly before finishing I felt terrible.
193/40/69”
February 11th, 2020 at 6:57 pm
Commented on: 200129
Run. 63:51
February 9th, 2020 at 1:59 pm
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48:46 run
February 7th, 2020 at 3:54 am
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46:54 10K.
OUCH!!
February 6th, 2020 at 3:06 am
Commented on: 200129
Run 10k
56:56
February 5th, 2020 at 1:30 pm
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row: 41:25
February 4th, 2020 at 9:52 pm
Commented on: 200129
Row 10 km
44:04
February 3rd, 2020 at 11:05 pm
Commented on: 200129
scaled to 3.75 miles with CF Berwick on Super Bowl Sunday. 37:03.
February 2nd, 2020 at 8:16 pm
Commented on: 200129
Row 44:24.9
M/44/220/6'2"
February 2nd, 2020 at 11:39 am
Commented on: 200129
Run 50:42
February 1st, 2020 at 11:26 pm
Commented on: 200129
21k ski biathlon; first ever for me. Pretty cool event. New sports, regularly play and learn, you must.
February 1st, 2020 at 5:46 pm
Commented on: 200129
Scaled.
5000m on rower 20mins and 1s
Then 20 mins on assault bike as many cals as poss. 238 cals
February 1st, 2020 at 4:45 pm
Commented on: 200129
52:02 run
February 1st, 2020 at 3:38 pm
Commented on: 200129
54:46 on damper 6
February 1st, 2020 at 7:17 am
Commented on: 200129
Run 10k
Male 36, 5’7”, 75kg
= 42:38
February 1st, 2020 at 12:37 am
Commented on: 200129
35/195/5’9/M
Row 42:31
January 31st, 2020 at 9:24 pm
Commented on: 200129
10k run: 45’ exactly. 3:40 PR!
A lap around my block is 1,030m including a slight incline for 400m and a similar 400m decline. Since the tenth lap is a partial, I only had to do half the incline on that lap while still enjoying the benefits of the full decline, so that probably helped my time for a few seconds.
(edited)
January 31st, 2020 at 8:17 pm
Commented on: 200129
M/49/5'10"/240
Rx: 43:44
January 31st, 2020 at 3:17 pm
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44:36
January 31st, 2020 at 3:02 pm
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1:02:11
10k run 3.5 incline on treadmill
January 30th, 2020 at 11:38 pm
Commented on: 200129
53:17 row
January 30th, 2020 at 9:22 pm
Commented on: 200129
Row 42:28, had to break 30s at 4k, 6k and 8k
January 30th, 2020 at 3:59 am
Commented on: 200129
rowing
7,164 meters in 35 minutes
Jackie 6400 meters in 35 minutes
January 30th, 2020 at 2:37 am
Commented on: 200129
RAN 6.8 miles in 49:36!
Old, dirt track in the smoky mountains! Pretty happy with that considering my legs 🦵🏽 were trashed 🚮 from PRs yesterday!
January 30th, 2020 at 2:39 am
Right Achilles’ tendon hurt most of the way! Thankfully it’s not swollen! 👍🏽
January 30th, 2020 at 2:25 am
Commented on: 200129
46:25
Just over 10k
Pretty cold
1k through a snowy park, the rest was road.
January 30th, 2020 at 2:13 am
Commented on: 200129
3k row in 14:00 (not a concept 2 rower, it seemed about 20 sec/500m slower since I can usually cruise at 2:00/500m)
Knee started hurting at 2.8k so I stopped
January 30th, 2020 at 1:07 am
Commented on: 200129
M/45/6'2"/185#
600 cal AB
48:55
January 30th, 2020 at 12:38 am
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M/19/157/5'8"
10k row 48:48
January 30th, 2020 at 12:33 am
Commented on: 200129
4.0 mile run + 2.2 mile (3540 meter) row
55:17
January 30th, 2020 at 12:24 am
Commented on: FDA Approves Drugs Faster Than Ever But Relies on Weaker Evidence, Researchers Find
Britons of a certain age remember the thalidomide tragedy, from which the US was spared by the FDA's deliberate speed.
January 30th, 2020 at 2:39 am
Yes, Terence, thanks to Dr. Frances Kelsey, the FDA employee in the early 1960s who resisted intense pharma pressure to push thalidomide through the approval process despite incomplete data.
You may find her story (shared on CrossFit.com last year) of interest.
“The thalidomide tragedy was averted in the United States because Dr. Kelsey, alone and in the face of fierce opposition, did her job. …[N]o one else stopped it anywhere else until it was too late. Dr. Kelsey was the only person in the entire world who said no. She said no to a bad drug application, she said no to an overbearing pharmaceutical company and she said no to vested interests who put profits first.”
January 30th, 2020 at 12:17 am
Commented on: 200129
10k Row
45:01.9
January 29th, 2020 at 11:41 pm
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301 calories, 35 min on assault bike
January 29th, 2020 at 11:28 pm
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1:08:45 Rx
January 29th, 2020 at 10:56 pm
Commented on: 200129
Derek Eason
CrossFit Train 97333
Corvallis, Oregon
Rx
10,000m Row 42:09.8
January 29th, 2020 at 10:39 pm
Commented on: 200129
39:07.0 Rx row
(edited)
January 29th, 2020 at 10:04 pm
Commented on: 200129
Row 10k
=40:25
@ 5 resistance on a TechnoGym rower
January 29th, 2020 at 8:34 pm
Commented on: 200129
10k run - 47:02
January 29th, 2020 at 8:29 pm
Commented on: 200129
Due to contraints physical and metaphysical, changed this to 5 rounds of 1000 meter run and 1000 meter row.
52:25
m/51/5'11"/200#
January 29th, 2020 at 8:24 pm
Commented on: 200129
Went for option 2: 6km in 35 mins.
January 29th, 2020 at 8:11 pm
Commented on: 200129
48:32 Run.
A tad slower than last time (28 out and windy makes a difference).
January 29th, 2020 at 7:56 pm
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28:57 - 5k
3500 row
1500 run
January 29th, 2020 at 7:26 pm
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42:39 row
January 29th, 2020 at 7:25 pm
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42:39
January 29th, 2020 at 6:52 pm
Commented on: 200129
I'm pretty sure my 5 year old can't run 10k or even 5k with me (I've never run more than 5k anyway) and I have to work later so to get something in I subbed:
5 Rds
10 min bike
100 Single Unders
20 bent over DB rows (20#)
58:54
January 29th, 2020 at 6:08 pm
Commented on: 200129
5k
30:01
January 29th, 2020 at 4:42 pm
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Ran 10km on a dirt trail in 53:34 (5:21/km)
Not my best effort by a long shot.
January 29th, 2020 at 3:51 pm
Commented on: Single-Leg Deadlift
If only my local store stocked blue water, I could do this at home. (This is first, humor, but secondly, a comment about the mind finding excuses for not starting. Of course, you don't need blue water, so start making the most of what you got.)
January 29th, 2020 at 2:36 pm
Commented on: 200129
3.5 miles, in 30:56
can't believe that until about 10 years ago this was my daily workout. Nearly every day. Now I was a much better runner 10 years ago/with better endurance, but that was it. So much happier and fitter being constantly varied!
57/5’8”/160ish
January 29th, 2020 at 10:53 pm
Yeah - same story here!
January 29th, 2020 at 1:49 pm
Commented on: 200129
Run 10k 52:55
January 29th, 2020 at 1:48 pm
Commented on: 200129
Ran 6.2 miles in 49:36. However, I must admit i run all the time. You do not see me posting my weightlifting....lol
51 year-old male
January 30th, 2020 at 2:34 am
😲 we had the exact time! What are the chances of that happening?!?!
January 29th, 2020 at 1:40 pm
Commented on: FDA Approves Drugs Faster Than Ever But Relies on Weaker Evidence, Researchers Find
Its crazy to me how the push for more drugs and faster keeps going up. I get it that drugs can help people, but from my perspective people are being kept in the dark for the most part on the process or the side effects or the fact that these are not as thoroughly tested as they once were... to me its scary to think about my parents or my friends going to a doctor (someone you have to put trust in) and then maybe getting a medication that potentially does more harm than good..... at the same time, it seems almost no emphasis in our society is put on changing your lifestyle, which yes takes effort to do, but why can't the simple solution of lifestyle or diet, if it fixes the problem be the answer, its cheaper, its got less negative side effects... if its just about money and big business, then this is a highly unethical industry, if its really about making people better and creating a healthier society then more effort being put into what puts us in these chronic disease states in the first place, and how to keep them from happening, not just what pill can mitigate the symptoms
January 29th, 2020 at 12:53 pm
Commented on: FDA Approves Drugs Faster Than Ever But Relies on Weaker Evidence, Researchers Find
How many blocks would you say this is?
thanks
January 29th, 2020 at 12:05 pm
Commented on: 200129
Row - 40:37
January 29th, 2020 at 11:57 am
Commented on: 200129
Trying this again maybe Friday when I can go outside. Something about the treadmill I can't go longer than like 15-20 minutes.
Ran 2.25 @ 8mph.
January 29th, 2020 at 11:36 am
Commented on: 200129
Rowing is a moderate strength for me, running is a CLEAR weakness. I chose run.
53:40 Rx
That’s an improvement from last time but still 1min 23sec off my lifetime PR. I’m going to try to start adding more runs and rows throughout the week.
January 29th, 2020 at 10:20 am
Commented on: 200129
Scaled 10 RFT
2 Min row
1 Min run
January 29th, 2020 at 9:23 am
Commented on: 200129
ROW:40'41''.
January 29th, 2020 at 8:44 am
Commented on: FDA Approves Drugs Faster Than Ever But Relies on Weaker Evidence, Researchers Find
People die waiting for drugs to be approved through the FDA’s massively bureaucratic processes, and of course people have always died when *approved* drugs turn out to be toxic or have deadly side effects, despite the Byzantine approvals. The faster approvals process will reduce development costs and speed innovation. Is it an unalloyed good that involves no trade-offs? Of course not. Nothing is. Increased risk is the price of progress in any human endeavor. We should celebrate shorter approvals.
January 30th, 2020 at 12:13 am
We should celebrate better health and that begins with risk free interventions that far outweigh the limited benefits of more drugs.
January 29th, 2020 at 2:48 am
Commented on: 200129
Champions Club scaling Notes
RANT
Oh, I misread this at first. I did our usual 5k run sub. What a convenient mistake. I have never run a 10k in my life, and I've only run/rowed a 5k once each. So my notes might not he the best here. But I do think it's safe to say stamina would be the theme here more than endurance. The thing about stamina, though, is consistency has to be maintained - otherwise we're just sludging through for no reason (unless it's a legit race/competition). So cadence for either one will be the point of emphasis. If you start to dip below the 180ish mark on the run, stop for a bit and carry on if/when you recover. No idea what that would be for a row.
PURPOSE
Test how well our short duration stuff translates into long duration efforts
NEW TO CROSSFIT SCALE
Scroll back a few and pick a different one. Max effort/single modality days would not be my recommendation for someone's first CrossFit workout. Of do our 5k run sub - AMRAP in 20 minutes of: 200m run, 30 lunges, 15-sec. L-sit
TRAINING SCALE
See the rant. Pick either a faster-than-you-can-normally-maintain pace and stay with it for as long as you can, then rest for a bit, then come at it again.
PRACTICE SCALE
Do 8 400m runs separately, but start each one with :30 of specific running drills then try and carry that into the run. Same for row.
GROUP SCALE
AMRAP in 40 minutes of: 800m run, 40 squats, 20 box jumps (step down)
INJURY SCALE
If it's a lower body injury that prevents running or biking then I'd save this one for later. I'd try to pick 3 movements you can do at a good pace that can last for 25 minutes.
WARMUP
Jump rope - always
Squat - hip prep
Hollow rock - midline prep
Kipping - global extension/flexion +hanging
GENERAL FEAR LEVEL: 8 I would guess.
January 29th, 2020 at 12:05 pm
Hi Chris, dumb question sorry;
I read your posts every day (like all posts, thanks y’all). I think your box follows the main site programming, but sometimes you’re a bit behind. How do you decide which wod to take, what to skip etc. Do you keep the 3-day circle or anything else? I
keep track of the wods since 190101. Because of unwanted breaks I’m 60 wods behind (did 338 out of 398), now it keeps getting harder and harder (and pickier) what to do…
January 29th, 2020 at 1:58 pm
So it's completely by feel. My bias definitely plays into it. I like those 8-20 minute couplets triplets more than I do max effort days. During the holidays when the college kids are back, or Summer when we have some Theme Workouts come up, we'll be more behind than usual. So if a workout gets pushed back/skipped it will usually be a max effort day. I'm sure that leaves some holes in our fitness. There was a period of time in spring 2016 (I think) when we followed the 3-on 1-off cycle as it was. I really liked that. I am thinking about bringing it back this winter/spring too.
This old clip of Dave Castro from the CFJ always comes into my head; when someone asked Dave what to do when you miss a workout, he said basically just pick up with the next one. Again, your bias is always going to be a factor and that's okay. If you've only missed 60 workouts out of hundreds of possible ones, you're doing just fine.
January 29th, 2020 at 2:21 am
Commented on: 200129
INTENDED STIMULUS
The real question is: what kind of soreness would you rather not have? Butt, or legs? Nah, not really. Let's not approach this workout with fear. We are crossfitters. We like to lift heavy, we like to do gymnastics fast and we love to grind. We thrive in variability. We are happy when shit is hard and makes us better. This workout is a tad unusual for us, but also not really. It is just long. Let's kill it!
Don't overthink the choice here, pick one between running or rowing and go for it. Make sure you warm up your movement well. Efficient technique is essential in a long workout like this one. In a 500-m sprint, you can destroy the rower pulling with your back, and not much happens. In a 10-km poor movement adds up. Athletes that are not used to run these long distances and that tend to get really sore when running can consider a mix of running and walking. Athletes that are not sure about their pacing or that are not used to working out for this extended time can go for time instead of distance. Attack this with the same intention and grit you would attack your favorite benchmark. GRIND!
▶ OPTION 1
Run or Row 45:00
▶ OPTION 2
Run or Row 35:00
February 22nd, 2020 at 10:42 pm
Amazing workout. Wasn’t sure I could do it, but I prevailed. 10k meters in about 45 mins. Well done.
January 29th, 2020 at 2:04 am
Commented on: 200129
Warm up for 200129:
GENERAL WARM-UP A
Rowing
EMOM 5
5 arms-only strokes
5 legs-only strokes
Full strokes for the remainder of the minute
Dynamic stretches:
20 Cossack squats
20 leg swings, forward/backward
20 leg swings, side-to-side
10 squat therapy reps
10 inchworms + a push-up
GENERAL WARM-UP B
Running
Line drills, each for 25 feet:
High Knee Karaoke, Over the Hurdles, Knee to Chest, Figure-4 Stretch, Walking Samson, Lunge & Twist, Toy Soldiers, High Knees, Butt Kickers, Straight Leg Hops, Side Shuffles, Side Shuffle with Jumping Jacks, Toes Out Walk, Toes In Walk, Heel Walk, Toe Walk, Outside Foot Walk, Inside Foot Walk
3 sets of 100-m jogging (increase pace each set)
January 29th, 2020 at 1:32 am
Commented on: 200129
Globo scale :As rxed. If using a treadmill use a slight incline. If with a bike erg double the distance, or Assault or echo bike 600 calories. (Schwinn Aerodyne 750 calories).