CFWUx2
21:09

21:19 Rx'd

50 BPUs

7:01

(PR: 6:49)

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.

19:54.7

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”

21:16

Row 5K: 20:10. 

Rx
20'22"

PRIORITY:
As rx’d

RESULTS:
20:50
318 cals

19:51

28:41 5k run

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.

Sub 5k run
just trying to get used to high elevation 
it’s HELL

23 / M / 140
21:00 rx 

21:10

5k run: 24:48

18:54 (air rower to 5)

Rowed 22:57

20:45
Bested 191009 by 0:36

5k run city / riverside
28:39

300 Cal on Assault Bike
24:09

24:32
Subbed to 5k run
M / 41yo / 176cm / 70kg

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

M/42/205#

29 / M / 6’3’’ / 265
19:40

M/50/6’/327
Charter Oak, Ca

W/U - 50 Air Squats (unbroken)
5K - 24:50.0

5,000 m Run
22:43:44 min

19:44
:18s off PR

21:37 rx

37/M/6'3"/230#
20:19 Rx

M/24/5'8"/155lb
Live Long CrossFit 
Mason, MI

19:05 

191009 - 19:28

run 5k: 22:18

37/M/5’10”/180lbs
Concept 2 19:59

Subbed 30mins on the bike

30:00

300 x 20kg swing high-pulls

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

21:35

Jackie 24:56

Stopped after 3k because of back pain
11:53
m/52/5'11"/200#

subbed with 9k run
01:02:39

35 years male 18:53 new PR

At home, subbed 10k bike. 
22:24

Rx’ed 
= 17:50 on air rower

191009
= 17:55 on water rower 

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.

22:39 rx

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

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

22:37

M/33/205

Rx: 20:40.3 (1st time)

55 YOM 5’6” 208

5K Run.    31:31

M/45/6'2"/180#

Rx'd 
19:39.4

24:38

21:34

19:49

20:27 

4451 meters, 20 min

26.21 5km run in sand

Rx:  19:13.7 PR!

Run 3.17 miles - 20:58

21:37

RX:19'40''.
https://youtu.be/iPZR9nX3-KY

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

23:10
43/1.78m/77kg

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

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.

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.

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. 

18:26.8,
1:50/500m average,
negative 1K splits 1:53-1:48

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

▶ 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)

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