CrossFit | 200516
Saturday

200516

Workout of the Day

64

Row 5,000 meters

Post time to comments.
Compare to 191009.

Comments on 200516

69 Comments

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Manchild Manchild
November 12th, 2020 at 4:03 pm
Commented on: 200516

50 BPUs


7:01


(PR: 6:49)

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Kury Akin
September 20th, 2020 at 2:17 pm
Commented on: 200516

26:28 row

18.09.2019. 20 min AMRAP 5R 30 sdlhp@20kg, 20 alternating jumping lunges, 10 burpees.

Last row was 17:20 but with no rower and a dodgy knee I've been subbing for about 6 months.

(edited)
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Nate Gordon
August 28th, 2020 at 5:48 pm
Commented on: 200516

19:54.7

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Jeff Chalfant
June 6th, 2020 at 7:30 pm
Commented on: 200516

19:50 rxd damper 5/6 and stayed at 2m pace until final 750m or so then increased pace from 1:56-1:46 over that final push. Good leg burn by the 3k mark. An excellent challenge to focus on form, relaxation, tempo, and power output all at the same time! PR by 2.3 seconds even though I’m 5 lbs lighter and almost a year older!



180/41/69”

(edited)
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Cy Azizi
June 5th, 2020 at 5:29 pm
Commented on: 200516

21:16

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Randy Long
May 21st, 2020 at 7:46 pm
Commented on: 200516

Row 5K: 20:10.

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Clark Perez
May 18th, 2020 at 11:49 pm
Commented on: 200516

Rx

20'22"

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Cor Oz
May 18th, 2020 at 9:57 pm
Commented on: 200516

PRIORITY:

As rx’d


RESULTS:

20:50

318 cals

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Dan Kremer
May 18th, 2020 at 5:44 pm
Commented on: 200516

19:51

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Alex Pham
May 18th, 2020 at 5:00 pm
Commented on: 200516

28:41 5k run

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Erik Dresner
May 18th, 2020 at 3:17 pm
Commented on: 200516

38/M/210

5K run

21:49


Absolutely smoked my PR by 2:08! I triple checked my map afterwards to be sure I had the right distance because I couldn’t believe it.

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Joseph Ybarra
May 18th, 2020 at 2:13 am
Commented on: 200516

Sub 5k run

just trying to get used to high elevation

it’s HELL

(edited)
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Alec Ring
May 18th, 2020 at 12:19 am
Commented on: 200516

23 / M / 140

21:00 rx

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Christian Simpson
May 17th, 2020 at 10:43 pm
Commented on: 200516

21:10

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Myles Lance
May 17th, 2020 at 6:46 pm
Commented on: 200516

5k run: 24:48

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R Albers
May 17th, 2020 at 6:19 pm
Commented on: 200516

18:54 (air rower to 5)

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Kevin Miller
May 17th, 2020 at 6:07 pm
Commented on: 200516

Rowed 22:57

(edited)
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Sam Meixell
May 17th, 2020 at 4:07 pm
Commented on: 200516

20:45

Bested 191009 by 0:36

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Fabien Deneuville
May 17th, 2020 at 2:10 pm
Commented on: 200516

5k run city / riverside

28:39

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Stoffel du Toit
May 17th, 2020 at 10:35 am
Commented on: 200516

300 Cal on Assault Bike

24:09

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Geoffroy Castelnau
May 17th, 2020 at 8:42 am
Commented on: 200516

24:32

Subbed to 5k run

M / 41yo / 176cm / 70kg

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Gavin Christensen
May 17th, 2020 at 6:00 am
Commented on: 200516

Rowed 5k on C2 rower in 25:11. First time rowing 5k since last year. 98 degrees outside.


M/42/205#

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Patrick Hathaway
May 17th, 2020 at 12:46 am
Commented on: 200516

29 / M / 6’3’’ / 265

19:40

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Alfred Zambrano
May 17th, 2020 at 12:19 am
Commented on: 200516

M/50/6’/327

Charter Oak, Ca


W/U - 50 Air Squats (unbroken)

5K - 24:50.0

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sandy francisco duran perez
May 16th, 2020 at 11:40 pm
Commented on: 200516

5,000 m Run

22:43:44 min

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Byron Hills
May 16th, 2020 at 11:34 pm
Commented on: 200516

19:44

:18s off PR

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Olivia Leonard
May 16th, 2020 at 10:38 pm
Commented on: 200516

21:37 rx

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Orlando Narvaez
May 16th, 2020 at 10:35 pm
Commented on: 200516

37/M/6'3"/230#

20:19 Rx

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Jeffrey Howard
May 16th, 2020 at 9:18 pm
Commented on: 200516

M/24/5'8"/155lb

Live Long CrossFit

Mason, MI


19:05


191009 - 19:28

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Morgan Greene
May 16th, 2020 at 9:04 pm
Commented on: 200516

run 5k: 22:18

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Jason Wegz
May 16th, 2020 at 8:58 pm
Commented on: 200516

37/M/5’10”/180lbs

Concept 2 19:59

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Nicole Deaver
May 16th, 2020 at 8:55 pm
Commented on: 200516

Subbed 30mins on the bike

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Leandro Lopes Morais
May 16th, 2020 at 8:30 pm
Commented on: 200516

30:00


300 x 20kg swing high-pulls

(edited)
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Grant Shymske
May 16th, 2020 at 7:52 pm
Commented on: Ankle Musculature, Part 1

Thankful for the Anatomy Course, it is nice to have a visual reference to go along with the text.

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Tripp Starling
May 16th, 2020 at 7:39 pm
Commented on: 200516

21:35


Jackie 24:56

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Charlie Pokorny
May 16th, 2020 at 7:38 pm
Commented on: 200516

Stopped after 3k because of back pain

11:53

m/52/5'11"/200#

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Michael Garweg
May 16th, 2020 at 7:19 pm
Commented on: 200516

subbed with 9k run

01:02:39

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Patrick Gembala
May 16th, 2020 at 7:01 pm
Commented on: 200516

35 years male 18:53 new PR

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Scott MacArthur
May 16th, 2020 at 6:53 pm
Commented on: 200516

At home, subbed 10k bike.

22:24

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Steven Odom
May 16th, 2020 at 6:38 pm
Commented on: 200516

Rx’ed

= 17:50 on air rower


191009

= 17:55 on water rower

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Michael Arko
May 16th, 2020 at 4:58 pm
Commented on: 200516

70F and sunny, and CF thinks I'm going to sit in the basement on a rower? Trail run, baby!

Through the local park, fairly steep and hilly, with lots of roots, rocks, streams, other obstacles.


MapMyRun GPS report:

7.66km in 50:02 (avg 6:31/km) burning 574cal with 67m elevation gain


First 4000m (roughly analogous to 5000m row) in 24:08 (6:02/km). I really slowed down after that.

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Charles Meyers
May 16th, 2020 at 4:39 pm
Commented on: 200516

22:39 rx

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Grant Shymske
May 16th, 2020 at 4:35 pm
Commented on: Chili & Lemongrass Chicken Stir-Fry

Delicious looking excuse to cook with lemongrass for the first time.

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Michael Hwang
May 16th, 2020 at 4:03 pm
Commented on: Ankle Musculature, Part 1

Love the article except one minor detail:


The Soleus is actually a larger muscle and better at producing maximal force than the Gastrocnemius. The Soleus has 3-8x large physiological cross-sectional area (PCSA) as well as shorter fiber lengths than both Gastroc heads. It is well known that a larger PCSA and shorter fiber lengths mean capable at producing larger force, assuming pennation angle of both muscle groups are similar (which they are). [1]


For exercise and function, what we actually care about is torque production, which is Force multiplied by the moment arm. The moment arm for both the Soleus and Gastroc are the same because they both have a common tendon insertion at the Achilles. Therefore, this means the Soleus is better at moving the ankle joint into plantarflexion.


Also consider the Soleus only crosses the ankle joint whereas the Gastroc crosses the knee joint. This means that anytime the knee is in a flexed position, we get less Ankle Plantarflexion force/torque from the Gastroc, but the Soleus is unaffected. Often in functional movements such as running and cutting, we need ankle plantarflexion with the knee in a flexed position meaning the Soleus is mostly responsible for this.


Fukunaga, T., Roy, R.R., Shellock, F.G., Hodgson, J.A., Day, M.K., Lee, P.L., Kwong‐Fu, H. and Edgerton, V.R. (1992), Physiological cross‐sectional area of human leg muscles based on magnetic resonance imaging. J. Orthop. Res., 10: 926-934. doi:10.1002/jor.1100100623

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Jon Wilson
May 16th, 2020 at 4:01 pm
Commented on: 200516

22:37

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Nicholas Tan
May 16th, 2020 at 3:53 pm
Commented on: 200516

M/33/205


Rx: 20:40.3 (1st time)

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John Rossetti
May 16th, 2020 at 3:08 pm
Commented on: 200516

55 YOM 5’6” 208


5K Run. 31:31

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Stacey Thompkins
May 16th, 2020 at 3:07 pm
Commented on: 200516

M/45/6'2"/180#


Rx'd

19:39.4

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Anthony Bourne
May 16th, 2020 at 2:45 pm
Commented on: 200516

24:38

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Adam Acorn
May 16th, 2020 at 2:11 pm
Commented on: 200516

21:34

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Steve Day
May 16th, 2020 at 1:58 pm
Commented on: 200516

19:49

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Daniel Robinson
May 16th, 2020 at 1:57 pm
Commented on: 200516

20:27

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Russell Albrycht
May 16th, 2020 at 1:47 pm
Commented on: 200516

4451 meters, 20 min

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Jobst Olschewski
May 16th, 2020 at 1:36 pm
Commented on: 200516

26.21 5km run in sand

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Dale Trueman
May 16th, 2020 at 1:11 pm
Commented on: 200516

Rx: 19:13.7 PR!

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John Clarke
May 16th, 2020 at 12:37 pm
Commented on: 200516

Run 3.17 miles - 20:58

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Greg Tooke
May 16th, 2020 at 12:34 pm
Commented on: 200516

21:37

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QiHui Xing
May 16th, 2020 at 10:32 am
Commented on: 200516
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Viktor Wachtler
May 16th, 2020 at 5:58 am
Commented on: 200516

Subbed:

500 swing high-pulls (five sets of 10-15-25-50 reps) with a 20kg kettlebell


23:10

43/1.78m/77kg

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Reza Dehghanzadehsuraki
May 16th, 2020 at 5:10 am
Commented on: 200516

WOD ANALYSIS


Coaching notes:

Template: This high volume WOD follows “For Time” template, so scoring is based on as fast as possible.


Form: This exercise is a single modality in macro view template. This WOD includes of high volume rowing from metabolic conditioning form.


NOTE: The distance of the rowing is long, so recovery has not been a limiting factor.


Purpose: The training purpose is improve the cardiorespiratory endurance.


The reason for choosing distance:  The all-out 5000 m rowing in For Time template is challenge and improves the lactate tolerance threshold. This is the main factor for successful in crossfit, which causes athletes finished WODs with at least drop power.


Time to perform: This High volume WOD takes about ≈ 20 min, so if the athletes perform it longer than ≈ 20 min, trainer can scaled it.


Running a class: Trainers just have  ≈ 40 min for set other parts of class.


Physiology (GPP): Cardiorespiratory endurance plays a major role in this exercise.


Physiology (energy pathway): The aerobic system is dominant energy pathway in this exercise program. Because the duration of this exercise is long and the intensity is moderate that the body uses aerobic pathway most of the training time.


Anatomy:

Agonist: Trapezius (middle fibers), Latissimus dorsi, Biceps, Gluteus maximus, Quadriceps, Soleus

Synergist: Rhomboid, Teres major, Posterior deltoid, Brachialis, Hamstring, Gastrocnemius

_________________________________


Running a 60 min class:

Whiteboard ≈ 3 min

General warm-up ≈ 5 min

Specific warm-up for rowing ≈ 5 min

WOD ≈ 20 min

Cool-down  ≈ 5 min

Additional time: It remains ≈ 22 minutes that can be divided in specific warm-up or cool-down.


Train hard and challenge your body. Enjoy it ;)

GOOD LUCK

(edited)
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Bill Bowden
May 16th, 2020 at 4:50 am
Commented on: The Link Between Coronavirus Deaths and Those French Fries

Funny that the author of this article calls on government to fix the poor diet problem, when it has been government sponsorship of poor dietary habits that is largely responsible for the state as are in.



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Grant Shymske
May 16th, 2020 at 4:38 pm

Good point, these kind of calls to action aimed at government need to get louder and larger, but you are right, individual responsibility is going to be the only driving force on this for the foreseeable future.

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Jim Braddock
May 16th, 2020 at 3:12 am
Commented on: 200516

I don't have any Rower and I am suffering SHIN SPLINTS for a couple of months. So I couldn't do Running or jumping Rope.


Only Mono-Structural I can do now is Burpees. I haven't done any Tabata interval this week.


So I chose to do "Tabata interval" today.


Tabata Burpees - Score (6 Burpees)

Rest 2 Min

Tabata Jumping Lunges - score (8)

Rest 2 Min

Tabata Deadlift (12 KG backpack) - score (12 Deadlift)

Rest 2 Min

Tabata Burpees - score (6 Burpees)



DAMN...THAT LAST ROUND of TABATA BURPEES FELT REALLY HARD.

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Steven Thunander
May 16th, 2020 at 3:01 am
Commented on: 200516

Globo/Home scale: If you do not have a rower today, go for a 5k (5000m) run. If you have an assault/echo bike you can bike 300 calories. If you prefer not to run and are at home, if you have dumbbells/kettlebell/barbell, do AMRAP 20 minutes of 10 burpees, 15 Sumo Deadlift High Pull (35/45lb barbell, 1/1.5 pood kb, dumbbells that add up to 40/30lb). Or you can do medball/odd object power cleans (lightish), or lightish slamballs, in place of the SDHP.

(edited)
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Michael Martin
May 16th, 2020 at 2:39 am
Commented on: 200516

18:26.8,

1:50/500m average,

negative 1K splits 1:53-1:48

(edited)
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Bryan Rosen
May 16th, 2020 at 12:53 am
Commented on: 200516

Warm up for 200216:

GENERAL WARM-UP


2 rounds of:

Row 500/400 meters

1x "Burgener Warm-up" with an empty barbell:

3-5 reps of down & up

3-5 reps of dip, shrug, elbows high & outside

3-5 reps of muscle snatch

3-5 reps of snatch land

3-5 reps of an overhead squat


SPECIFIC WARM-UP


Row

“Reverse pick drill”

2 rounds of:

10 legs-only strokes

10 legs + lean strokes

10 full strokes


3 sets of 100-m row at intended 5,000 meter pace


AT HOME VERSION


Option A: 

Run 5,000 meters


Option B: 

AMRAP 20

Odd object to shoulder

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Juan Acevedo
May 16th, 2020 at 12:31 am
Commented on: 200516

▶ INTENDED STIMULUS

.

Consistency and pacing! 5000 meters in the rower is a longer distance, pacing this correctly is fundamental. You can play on how hard you go on the first 250 meters, some athletes benefit from going there pretty hard, most don't. Regardless of this you should spend the vast majority of your row at a pace you can sustain and that allows you to push the end. That consistency will be key. Being a tad conservative here is better, if at 3000 meters you can increase, you will make up any seconds lost. On the other hand, burning out with a 2K in front of you is not pretty. Rowing is technical. That's an advantage not an obstacle. Focus on your movement, focus on your stroke rate. In that focus you will find the state of flow we call "being in the zone". Athletes whose sweet spot pace on the rower is above 2:40 can scale the distance and go for an 20 minute AMRAP at their sweet spot pace. Being consistent and knowing how to pace are great skills to have. To day we hone your focus. Find your flow!


▶ OPTION 1

AMRAP 20 minutes

Row

 

WOD'S YOUTUBE PLAYLIST (Includes relevant videos for this workout)

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David Swicegood
May 23rd, 2020 at 4:46 pm

26 minute run

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Chris Sinagoga
May 16th, 2020 at 12:11 am
Commented on: 200516

Champions Club Scaling Notes


RANT

Nothing to rant about


MAIN DECISION

Read the scaling notes from the Compare-to link.


NEW TO CROSSFIT VERSION

Scroll back and pick a different workout, and do some practice on the rower for the warmup


WHAT ABOUT THE MOVEMENT

Rowing - locomotion (imaginary), squatting, pulling (though not quite as much as we may think)


WHAT ABOUT THE REPS

This is classic benchmark for testing, for good rowers it's a mean blend of stamina and endurance


LEARN TO COOK

If I want to do a single-modality testing day, either this or running 5k. I could also spit this up and add rests in between if I wanted to keep the intensity from suffering. If I wanted to mimic some of the positions in a traditional WOD format, I could throw something together with light deadlifts and ring rows - pick numbers that would suck but wouldn't have to be broken up for 20 minutes.


I DON'T WANT TO COOK, JUST GIVE ME FOOD

It's finally getting warm outside. Run the thing instead of row.


GENERAL FEAR LEVEL: 7

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