CrossFit | 210408
Thursday

210408

Workout of the Day

69

Row 5,000 meters

Post time to comments.
Compare to 190227.


Scaling:
Experienced athletes should try for a PR in this benchmark distance row. Newer athletes should reduce the distance to complete the row in around 25 minutes.

Beginner Option:
Row 3,000 meters

Workout Tips

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Comments on 210408

69 Comments

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Jeff Chalfant
April 30th, 2021 at 12:29 am
Commented on: 210408

19:42.1 pr by about 8 seconds. Tough. Held 1;59 or better most of the time. Sped up the last 750-m. No warmup today.



42/69”/177lbs.

(edited)
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Matthew Aukstikalnes
April 23rd, 2021 at 9:25 pm
Commented on: 210408

20:58.5. compare to 21:33.8.

Not a PR, but happy considering my current fitness level.

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Brian W
April 20th, 2021 at 8:57 pm
Commented on: 210408

20:51.6

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Dan Morris
April 19th, 2021 at 11:13 am
Commented on: 210408

19:58


42 / 6’0 / 195

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Mario Cruz
April 16th, 2021 at 2:19 am
Commented on: 210408

20:35

5000mts

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Cor Oz
April 15th, 2021 at 2:00 am
Commented on: 210408

As rx’d

19:45

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Diego Rivear
April 12th, 2021 at 11:01 am
Commented on: 210408

26 y/o

160lbs

21:50 Rx

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Jay Hubbard
April 12th, 2021 at 10:19 am
Commented on: 210408

19:40 Rx

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Ralph Keeley
April 12th, 2021 at 2:34 am
Commented on: 210408

M/35/6'/175#


20:33

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John Nehra
April 12th, 2021 at 1:57 am
Commented on: 210408

Rate controlled 5K - held 21 s/m throughout.

21:26

This is a :19 PR for me!

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kevin robinson
April 11th, 2021 at 11:31 pm
Commented on: 210408

21:56.8

rx


pr= 21:56.4

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Troy Bruun
April 9th, 2021 at 10:49 pm
Commented on: 210408

Completed on 4/8


5k Row

19:36.5

339cal

Drag@6

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Aaron Brumit
April 9th, 2021 at 7:05 pm
Commented on: 210408

21:57

Previous PR was 22:27 on 5/17/19

1 year ago 4/08/20 got 22:50

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Myles Lance
April 9th, 2021 at 4:44 pm
Commented on: 210408

18:43

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Jack Ray
April 9th, 2021 at 4:44 pm
Commented on: 210408

20:48 rx

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Erik Dresner
April 9th, 2021 at 3:14 pm
Commented on: 210408

Wow, has it been a year since I last rowed a 5K?


18:56.3


compare to:

200406: 18:43.7

190712: 18:37.7 (PR)


5K row is tough for me mentally because I just don’t have the attention span for it. Worse yet, my music was too low—I couldn’t hear it over the rower, so I couldn’t distract myself.


EDIT: Just noticed my wife had the damper set for 3 for her workout. That had to have reduced my meters/stroke rate.

(edited)
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Sam Meixell
April 9th, 2021 at 11:35 am
Commented on: 210408

22:01

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Joshua Willing
April 9th, 2021 at 4:36 am
Commented on: 210408

20:05

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Byron Hills
April 9th, 2021 at 3:13 am
Commented on: 210408

19:57.5

31s off PR

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Hank McKibban
April 9th, 2021 at 2:38 am
Commented on: 210408

19:40 rx


190103 - 19:08 (PR)

180223 - 19:44

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Randy Crooker
April 9th, 2021 at 2:01 am
Commented on: 210408

no rower so subbed 5k run 25:22


Well off my PR of 22:17

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David Smith
April 9th, 2021 at 2:00 am
Commented on: 210408

Pretty tired and still have a lot of work to do tonight so I just checked the box today. Scaled to a 3k row at a 4 min pace. Hope to test this one for real soon.

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Lincoln Kerger
April 9th, 2021 at 12:58 am
Commented on: 210408

18:56.4 Rx'd


12 seconds slower than PR. Training at the end of the day may have had something to do with it. Damper 5, and kept stroke rate 22-25 s/m. Just felt gassed in the last 1500m, oh well. Congrats to all who PR'd today!

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Nathan Goisnard
April 9th, 2021 at 12:52 am
Commented on: 210408

19m40(ish)s


Started slower than usual, as I am want to burn out early on a rower.


Also went into this with a "do something" mentality... sure felt better than expected, thanks

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Joshua St John
April 9th, 2021 at 12:39 am
Commented on: 210408

Rx 31:11 5k row

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Duy Than
April 9th, 2021 at 12:26 am
Commented on: 210408

5000m 30 min RX'd. (Crossfit beginner here!)

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Matthew Letarte
April 8th, 2021 at 11:42 pm
Commented on: 210408

5k run, easy pace

24:44

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Jay Lasky
April 8th, 2021 at 10:57 pm
Commented on: 210408

19:32


Old and Short

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Sam K
April 8th, 2021 at 10:50 pm
Commented on: 210408

Row 5k Rx

Think my rower is reading wrong, both because it doesn't match the app it ties too and because of everyone else's times.


24:05


M/30s/225lb

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Kevin Flowers
April 8th, 2021 at 10:41 pm
Commented on: 210408

Row 5000 m


Rx: 19:08.2


*not gonna lie: i probably wouldn’t have maintained this pace if i hadn’t seen charlie p’s time before i started

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Charlie Pokorny
April 8th, 2021 at 10:59 pm

Great work! And I'm happy to have this function.

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Kevin Gregory
April 8th, 2021 at 10:17 pm
Commented on: 210408

M/52/5-8/175

Rx 21:55

(edited)
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Courtney Guthrie
April 8th, 2021 at 10:09 pm
Commented on: 210408

F/24/5’5/140

CrossFit AFK


subbed 1k row

4:15

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Jeffrey Howard
April 8th, 2021 at 9:53 pm
Commented on: 210408

M/25/5'8"/155lb

CrossFit AFK


19:31 - Rx

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Simon Gonzalez
April 8th, 2021 at 9:45 pm
Commented on: 210408

20’55 RX first attempt, then PR

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Nicole Deaver
April 8th, 2021 at 9:19 pm
Commented on: 210408

No rower anymore & my legs are too sore to try to run 5k today so subbed

30 mins on the bike

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Travis Schwartz
April 8th, 2021 at 9:16 pm
Commented on: 210408

20:55

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Todd Baker
April 8th, 2021 at 9:06 pm
Commented on: 210408

19:13

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Antonio Alves
April 8th, 2021 at 8:48 pm
Commented on: 210408

Modified:


500 DB SDLHP

2x7,5Kg DBs

SCORE: 27'58'' 😅

SETS: 75 / 50 / 40 / 35 / 30 / 30 / 40 / 50 / 30 / 20 / 40 / 30 / 20 / 10

--

Can't believe I did 500 reps of something, and that I'm actually remembering the whole thing as not entirely awful (this gap between the experiencing self and the remembering self is what allows us to do marathons, ultramarathons, and big CrossFit workouts)

5 km run in the morning

(edited)
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Derek Scott
April 8th, 2021 at 8:32 pm
Commented on: 210408

18:38 as presribed.

37/male/6’1”/200lbs

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Corey Hicks
April 8th, 2021 at 8:08 pm
Commented on: 210408

RX @ 10

21:22

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Ernesto Rojas
April 8th, 2021 at 7:46 pm
Commented on: 210408

20:58.6 c2 rower

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Alex Pettingell
April 8th, 2021 at 7:30 pm
Commented on: 210408

22:37


Compare to: 24:34

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Charlie Pokorny
April 8th, 2021 at 7:29 pm
Commented on: 210408

19:29 Rx

PR by 8 seconds!

Wonderfully horrible and horribly wonderful

m/52/5'11"/200#

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Antonio Alves
April 8th, 2021 at 8:51 pm

Did a different movement, but that just about sums it up 😅

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Christian Simpson
April 8th, 2021 at 7:12 pm
Commented on: 210408

Rx, never done a 5k all out. damper on 7. 19:03.8, PR


(1:53 pace the first half, 1:56 pace the last)

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Steve Day
April 8th, 2021 at 6:48 pm
Commented on: 210408

19:54.1

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Richard Norris
April 8th, 2021 at 5:51 pm
Commented on: 210408

19:20.7 @setting 6

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Cory Bradshaw
April 8th, 2021 at 5:32 pm
Commented on: 210408

19:43.5 RX C2 Rower

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Joe Conradi
April 8th, 2021 at 5:26 pm
Commented on: 210408

Elliptical:

37:19

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Keith Martin
April 8th, 2021 at 4:08 pm
Commented on: 210408

M/47/226#

21:25.4 rx

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Daniel Robinson
April 8th, 2021 at 4:02 pm
Commented on: 210408

Rx 20:04.3

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Jonathan Elmore
April 8th, 2021 at 3:44 pm
Commented on: 210408

19:25

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Carlo Maria Baldin
April 8th, 2021 at 3:25 pm
Commented on: 210408

Rx'd 5000m - 20:47 in a rest day with an average pace of 2:04.

I think I can do better but my height fight against me!!

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Clay Jones
April 8th, 2021 at 2:49 pm
Commented on: 210408

Rx’d: 20:43:5

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Charles Meyers
April 8th, 2021 at 2:07 pm
Commented on: 210408

Row 5,000 meters 23:10

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Shaun Stapleton
April 8th, 2021 at 1:46 pm
Commented on: 210408

19:16


PR by 6 seconds!


36/195/5’9/M

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Charlie Pokorny
April 8th, 2021 at 7:30 pm

Congratulations - the C2 makes you work for every second!

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Shaun Stapleton
April 8th, 2021 at 11:52 pm

Sure does, thank you sir!

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George Ponte
April 8th, 2021 at 1:24 pm
Commented on: 210408

5’10 195

19:42

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Michael Arko
April 8th, 2021 at 1:09 pm
Commented on: 210408

Subbed 200cal elliptical trainer (1cal = 25m)

22:17


Awful time. PR is <18. But yesterday I both fasted (36h) and ran a trail (8km); then surely didn't drink enough. I will hide behind those excuses.

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John Clarke
April 8th, 2021 at 12:40 pm
Commented on: 210408

Did not have 5k today. Rowed for maybe 6-7 minutes, then stopped & did tabata row.


Got 92+ meters on all 8 rounds, pretty happy with that.

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Alex Ciasca
April 8th, 2021 at 12:20 pm
Commented on: 210408

18:47

37/m/6'-4"/215

Helps being tall for some exercises!

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Jeffery Powell
April 8th, 2021 at 10:54 am
Commented on: 210408

3000m, 14:55 could have pushed a bit harder

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Jesus Gil Castro
April 8th, 2021 at 7:15 am
Commented on: 210408

Good morning from Spain. I,m 31 years old and I,m a beginner in Crossfit but every day I do the training you propose, plus exercises that I add.

This has been my time.


22:21 - 5000m

(edited)
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QiHui Xing
April 8th, 2021 at 5:22 am
Commented on: 210408

210408:19'29''.https://youtu.be/d2QJAgo7mD4

200516:19'40''.

200129:40'41''.10,000 meters

191009:19'57''.

(edited)
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Gennjfer Giuntini
April 8th, 2021 at 4:56 am
Commented on: 210408

5000 MT Row

23’

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Cassandre Vigouroux
April 8th, 2021 at 2:25 am
Commented on: 210408

Pregnancy Scaling


Row or Bike Erg

3000m


Low Pace

FOCUS: ability to speak during the whole workout

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Chris Sinagoga
April 8th, 2021 at 12:40 am
Commented on: 210408

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Benchmark mid-distance or long distance effort (depending on how you look at it), monostructural movement, skill (using gravity), deadlift/ring row positions


MAIN DECISION

Is a single-modality day going to give me what I want?


TECHNIQUE SCALE

Complete as many rounds as possible in 20 minutes of:

Row 300m

[insert other movement you want to practice]


CONSISTENCY SCALE

As is


INTENSITY SCALE

Pick your desired 5k row time and break it into smaller chunks. Rest as little as possible while still being able to keep the pace.


INJURY SCALE

Upper-body - sub a run for row

Lower-body - do the hero workout JT to get your benchmark dose in for the day


MY STUFF

I did 20 minutes of experimenting with a bunch of stuff. Got a good dose.


GENERAL FEAR LEVEL: 7

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