CrossFit | 210728
Wednesday

210728

Workout of the Day

53

Comments on 210728

55 Comments

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Sebastian Wieczorek
September 10th, 2021 at 11:41 am
Commented on: 210728

September 6th, 2021


wu: bike, slips


wod: 5km row

20:29


post: walk, stretch

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Leonardo Silva
September 6th, 2021 at 12:17 am
Commented on: 210728

20:46

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Jesse Montagnino
August 13th, 2021 at 10:06 pm
Commented on: 210728

21:46

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Kevin Miller
August 11th, 2021 at 1:09 pm
Commented on: 210728

M/48/5'7"/180

22:50

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Mario Cruz
August 10th, 2021 at 12:22 am
Commented on: 210728

19:46.8

5000m row

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Matthew Aukstikalnes
August 7th, 2021 at 9:53 pm
Commented on: 210728

20:01.5 PR by about 7 seconds. last 12 months I havent been under 21:30 so I don't know where this came from, but I am very happy with it.

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Morgan Greene
August 7th, 2021 at 1:38 am
Commented on: 210728

Subbed run: 22:18

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Jeffrey Howard
August 7th, 2021 at 12:51 am
Commented on: 210728

M/25/5'8"/155lb

CrossFit AFK


19:13 - Rx

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Leonel Manzilla
August 5th, 2021 at 3:03 am
Commented on: 210728

Did 25 mins on my cheap rower

At 20:30 100.0cal


Male 23y 175cm 82kg

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Brian W
August 2nd, 2021 at 9:55 am
Commented on: 210728

20:59.3

Damper on 6

(edited)
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Brett Eckles
August 1st, 2021 at 5:15 pm
Commented on: 210728

21:16


far from my best. Just glad to be able to complete this today


M/28/6’1”/195lbs

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Sam Meixell
July 30th, 2021 at 12:50 pm
Commented on: 210728

20:53

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John Clarke
July 29th, 2021 at 4:58 pm
Commented on: 210728

20:19

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Stacey Thompkins
July 29th, 2021 at 12:03 pm
Commented on: 210728

M/46/6'2"/180#


Rx'd

19:53

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Lincoln Kerger
July 29th, 2021 at 10:28 am
Commented on: 210728

19:12.1 Rx'd


A little less than 30sec off PR. I'll take it considering the heat.

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Charlie Pokorny
July 29th, 2021 at 3:44 am
Commented on: 210728

Visiting family - no access to a rower.

Did a 30 minute run (did not track distance)

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Byron Hills
July 29th, 2021 at 3:04 am
Commented on: 210728

19:47

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Dan Kremer
July 29th, 2021 at 2:51 am
Commented on: 210728

19:47 Rx’d

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Christian Simpson
July 29th, 2021 at 2:19 am
Commented on: 210728

Today: not feeling great but still at 20:57

4/08/21: 19:03

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Steve Day
July 28th, 2021 at 10:53 pm
Commented on: 210728

19:51

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Travis Schwartz
July 28th, 2021 at 9:56 pm
Commented on: 210728

20:58.9 RX

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Sam K
July 28th, 2021 at 9:44 pm
Commented on: 210728

Rx


17:15


Fan damper at 6.5ish

7min faster than last time?🤨


M/30s/225lba

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Scott Lobenberg
July 28th, 2021 at 9:26 pm
Commented on: 210728

22:46 RX

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YooSik Kim
July 28th, 2021 at 8:54 pm
Commented on: 210728

MayTiger V2

5rounds for time of:

5 strict pull-ups

5 strict ring-dips

10 pistol alt.


and then 


5rounds for time of

10 One-arm dumbbell snatches alt. 22.5kg

5 Dumbbell’s thrusters 

11:01

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Albert Kombe
July 28th, 2021 at 8:49 pm
Commented on: 210728

23:35

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Andrew Appleton
July 28th, 2021 at 8:41 pm
Commented on: 210728

M/36/6’/180


19:38.5 RX


should warm up next time so I don’t have to start off too light

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Joe Conradi
July 28th, 2021 at 8:21 pm
Commented on: 210728

500 2x20#DBs SDHP


14:32

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Antonio Alves
July 28th, 2021 at 7:42 pm
Commented on: 210728

Modified:

--

500 DB SDLHP

2x7,5Kg DBs

SCORE: 25'44''

SETS: 50 / 50 / 50 / 50 / 50 / 50 / 50 / 50 / 50 / 30 / 20

COMPARE TO 210408: 27'58''

--

Can't believe I did 500 reps of something, again...

Noticeable improvement since last time, especially on technique. Kept a much better flow.

5 km run in the morning .

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Nicole Deaver
July 28th, 2021 at 7:40 pm
Commented on: 210728

Subbed 30 mins on bike


No rower & with a 2 day sinus headache I didn’t want to sub running.

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Derek Scott
July 28th, 2021 at 6:33 pm
Commented on: 210728

S prescribed: 18:23

38/Male/6’1”/200lbs

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Coastie Nick
July 28th, 2021 at 6:17 pm
Commented on: 210728

Rx’d

20:15

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Áslaug Bergsveinsdóttir
July 28th, 2021 at 6:13 pm
Commented on: 210728

22:31

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Liz Rekas
July 28th, 2021 at 6:05 pm
Commented on: 210728

~20 min SUP ride

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Jim Rix
July 28th, 2021 at 5:42 pm
Commented on: 210728

Did last week’s squat workout. Results there.


Chris, agree with your comment on Texas and Oklahoma football.


Newly established in my new gym, trading my garage gym in CA for a basement gym in CO. Now gotta get the heart and lungs used to 8500’ workouts.


58/5’8”/160

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Chris Sinagoga
July 28th, 2021 at 7:18 pm

They must know something we don't. Because I can't see the logic in going from "Hey look, it's a Kansas DB, let's run our 7-on-7 playbook" to "Hey look, it's Derek Stingley, let's just pun...wait, he returns punts too. Sark? What now?"

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Mike Andridge
July 28th, 2021 at 9:14 pm

Congrats on the Move Jim-Good luck with the new elevation

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Aj Hanson
July 28th, 2021 at 5:11 pm
Commented on: 210728

21:36


tough...

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Myles Lance
July 28th, 2021 at 4:58 pm
Commented on: 210728

19:34

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Jonathan Elmore
July 28th, 2021 at 3:51 pm
Commented on: 210728

20:10 I mentally defeated myself.

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Troy Bruun
July 28th, 2021 at 3:33 pm
Commented on: 210728

5k Row

19:35.4 (drag @6 then 5)


210408

19:36.5

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Erik Dresner
July 28th, 2021 at 3:33 pm
Commented on: 210728

19:18.4


22 seconds slower than last time. Hard to get into it mentally—my legs were sore from heavy squats and rowing long distance bores me.


to pass the time, I listen to music with my eyes closed for several songs before checking remaining distance. Well, one song clocked in at over 9’ (I thought it was only 5-6’) and I ended up rowing an extra 925m. While the extra work is nice after the fact, it did cost me a few seconds since I didn’t know to do my usual final sprint until it was way too late.

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Lynda Burns
July 28th, 2021 at 2:59 pm
Commented on: 210728

5K row 23:46


Never rowed more than 2K before, so wasn't sure what to expect. Kept a pretty steady pace the first 3500 m, and then it got rough. I was hoping to go sub-24, so really happy with the time.


F/46/165

(edited)
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Carol Marks
July 28th, 2021 at 2:39 pm
Commented on: 210728

F/54/GarageGym/Alabama


5,000m on damper 3

Concept2 rower

Tine 26:45

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Kyungtaek Kang
July 28th, 2021 at 2:15 pm
Commented on: 210728

☆CFHIM 19:21 (45-49)

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Alexander Glueckler
July 28th, 2021 at 2:11 pm
Commented on: 210728

M / 5'8" / 195


Not my best time. Need to get back on the rower...

21:58

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Charles Meyers
July 28th, 2021 at 2:07 pm
Commented on: 210728

Virtual Games Event 1

For time: 25:02

5,000-m r

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Jeffery Powell
July 28th, 2021 at 1:27 pm
Commented on: 210728

25:46.7

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Mike Andridge
July 28th, 2021 at 12:57 pm
Commented on: 210728

Scaled Master's wod from the Games yesterday

5 rnds

5 strict towel pull ups

5 DL @ 185#

6:29

rest 3 min

then 5000 m row

27:15

m/51/175

Good luck to ALL the Games athletes

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Rachel Lamb
July 28th, 2021 at 12:03 pm
Commented on: Workout Tips

5k row 25:51 from Dover Delaware!!!

(edited)
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Monroe Kunz
July 28th, 2021 at 9:03 am
Commented on: 210728

RX - 18:38

Cape Town

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Chin-Sheng Chou
July 28th, 2021 at 7:19 am
Commented on: 210728

RX, 21:01

2:06

2:08

2:07

2:08

2:08

2:09

2:06

2:06

2:04

1:54

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Wojciech Maciejewski
July 28th, 2021 at 6:26 am
Commented on: Workout Tips

5k Row - 18.49


37 y. Men


Greetings from Poland 🇵🇱😁🔥💪

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Brian Louchis
July 28th, 2021 at 4:33 am
Commented on: 210728

20 minute bike ride

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QiHui Xing
July 28th, 2021 at 4:06 am
Commented on: 210728

210728:19'48''.https://youtu.be/oR9iz96VFJk

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

200516:19'40''.https://youtu.be/iPZR9nX3-KY

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

191009:19'57''.

(edited)
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Chris Sinagoga
July 28th, 2021 at 12:29 am
Commented on: 210728

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Benchmark test for a long duration monostructural movement, stamina becomes a factor


MAIN DECISION

Is a single-modality day going to fit the purpose of what I need?


TECHNIQUE SCALE

Complete as many rounds as possible in 20 minutes of: Row 500 meters, [insert movement you need to practice]


CONSISTENCY SCALE

As is.


INTENSITY SCALE

You have 1 hour to row 5k as fast as you can. Divide the distance and rest as needed.


INJURY SCALE

Upper-body - run 5k

Lower-body - AMRAP in 15 minutes of: 20 sit-ups, 20 ring rows


MY STUFF

I did Helen today. 6:52 as rx'd. 4 seconds off my pr but the fastest time I've done at our gym location. Glad with this one today, especially getting into it with no warmup.


GENERAL FEAR LEVEL: 7

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