Row 250 meters
Row 500 meters
Row 1,000 meters
Row 500 meters
Row 250 meters
Rest 1 minute between efforts.
Post time for each interval to comments.
Compare to 180308.
Scaling:
The varying intervals offer a good opportunity to challenge your capacity at different durations. Intermediate athletes can complete this workout as prescribed. Newer athletes can reduce the overall volume by shortening each distance or reducing the number of rounds.
Beginner Option:
Row 200 meters
Row 400 meters
Row 600 meters
Row 400 meters
Row 200 meters
Comments on 210904
61 Comments
:51.2/1:45.4/3:37.1/1:45.6/:51.3
0:56.8
1:55.9
4:04.8
1:58.2
0.56.0
14:51.7
Rx'd
Total time includes the final 1 min rest.
CFWUx2
15:10
13:12 Rx
13:14 RX
M/39/5’9”/195#
No rower, so:
10 burpees - :29
20 burpees - 1:18
40 burpees - 3:36
20 burpees - 1:39
10 burpees - :33
completed 12/3 a.m.
13:21 total. Splits were:
250m - 0:53
500m - 1:57
1000m - 3:55
500m - 1:48
250m - 0:49
completed after 12/2 snatch WOD.
M/35y/180cm/80kg
12:53 total time
250: 00:57
500: 01:53
1000: 03:57
500: 02:00
250: 00:55
total time: 15:00
October 24th, 2021; evening*
wu: bike, scales + planks, db
wod: 250 m row, 0:48
500 m row, 1:46
1000 m row, 3:52
500 m row, 1:52
250 m row, 0:52
1 min rest between each round
post: row, stretch
* One day rest extra between this and the prior wod to reduce the stress on my ankle.
53.2-1:53.8-3:59.3-1:56.6-55.7
M/48/5’7”/180
250m :55.6
500m 2:03.3
1,000m 4:40.1
500m 2:07.3
250m :57.8
12:59 total including 4 breaks:
1:35-37 pace on the 250’s. (:49ea)
1:46/1:47 on the 500’s
3:48 on the 1k
no warmup except 10 strokes building in effort. Piece of toast with cream cheese 4 hours ago...otherwise fasted. Felt good going into each interval and did better than last time.
182/42/176cm
Row
48.0/ 250m
1:47.8/ 500m
3:50.0/ 1000m
1:52.6/ 500m
53.6/ 250m
¡VIVA MÉXICO!
50.2
1:45.3
3:39.5
1:44.9
48.8
Last time, I went mostly all-out on the 250 and then PR’d my 500. At that point, I basically died and was a zombie for the last few rows. This time, I tried to go hard but keep it more manageable, striving for a sub-3:40 on the 1K, and trying to keep even splits on the other distances. Today felt better too – still hard, but last time I almost saw Jesus.
48m/5'10"/180
Completed on 9/14
50”, 1:43.8”, 3:45.2”, 1:46,6”, 48.9”
M/28/6’1”/200lbs
55", 2'11", 4'28", 2'06", 54" Rx
0:49.0 / 1:44.8 / 3:57.3 / 1:54.1 / 0:51.0
Compared to
0:48.8 / 1:45.5 / 3:57.6 / 1:54.4 / 0:50.8
No meters on my cheap rower so
1 min
2min
4min
2min
1min
55.6 cal
male 23y 175cm 83kg
14:43 rx
0:58
2:04
4:24
2:11
:58
F/24/5’5/140
CrossFit AFK
M/35/6'/175#
13:16 total time
Deo gratias
Running
200m 0:46
400m 1:48
800m 4:01
400m 1:53
200m 0:47
At the soccer field in the middle of Lake Fairfax Park. So then I did a 9.2km trail run in 1:05:37.
M/25/5'8"/155lb
CrossFit AFK
13:35 - Rx (:50-1:43-3:42-1:50-:51)
Goal was to stay under 1:40/500m pace-1:45/500m-and 1:50/500m pace. Fell off that half way through the 1k effort. Suffered on the second 500m and 250m effort.
250: 0:51
500: 1:51
1,000: 3:57
500: 1:55
250: 0:51
42 / 6’0 / 190
Rx...0:52.3/1:46.6/3:39.8/1:49.0/0:52.0
:56 - 1:54 - 3:56 - 1:54 - :50 = 13:30 total time
Did this a few minutes after a pretty big push on 210908 (Christine)
subbed 5-10-20-10-5 burpee pull-ups
9:24
:50, 1:43, 3:49, 1:51, :54
180308: :47, 1:42, 3:52, 1:51, :51
250m:48''
500m:1'44''
1000m:3'53''
500m:1'49''
250m:50''
https://youtu.be/K0zJPqx63F0
1:08
2:16
4:43
2:18
1:08
0:59
2:02
4:20
2:05
0:58
14:45 total time
Next: a 6 mile hike with my wife, adult daughter, and her beau.
58/5’8”/154
250 mètres : 51sec
500 mètres : 1’42 sec
1000 mètres : 3’40 sec
500 mètres : 1’48 sec
250 mètres : 51.4 sec
(focus : keep close to 1400 cal/h)
51.4
1:49.3
3:54.9
1:54.6
54
No rower and didn't want to sub running. Did Virtual Games event 4 from late July. Wall walks...
9:15 w/ rest time
0:48.3
1:47.3
3:53.0
1:56.3
0:50.7
10 k running yesterday. Did this one today.
No equipment, so subbed DB SDLHP with 2 makeshift DB, 8kg each
--
25 SDLHP
50 SDLHP
100 SDLHP
50 SDLHP
25 SDLHP
SCORE: 1'12 / 4'20''/ 12'47/ 4'13/ 1'25''. Total session 20'25''.
--
Very early in the morning, slower than I thought. 25 reps as warm up, another 25 to cool down.
5 km gentle run after.
250m :49
500m 1:48
1000m 3:38
500m 1:48
250m :45
row
250m - 0:45
500m - 1:48
1000m - 3:28
500m - 1:45
250m - 0:50
Run
200m :41
400m 1:25
800m 3:27
400m 1:32
200m :46
Run
200m 1:01
400m 1:59
800m 4:56
400m 2:03
200m 1:05
Running was hard today, well most days for me!
RIP DT @ 95#
9:59
the wod as rx
1:01
2:20
4:49
2:18
1:03
m/51/175
Compare to's are
.53/.56
2:09/2:03
4:38/4:23
2:09/2:11
.58/1:01
13:09 total time. Rx
:53
1:47
3:43
1:51
:54
250m :50
500m 1:49
1000m 3:47
500m 1:48
250m :50
Subbed to 1 2x20#DBs SDHP per 10m row:
0:38, 1:18, 2:24. 1:12, 0:39
17:53 total time
subbed for hill running
no split times :(
53.1 (250)
1:47.9 (500)
3:47.3 (1000)
1:50.3 (500)
52 (250)
total time 9:10.6 (13:10.6 with rest)
29 average stroke rate
1:50.1 average 500m pace
Male, 49 y/o Rx
:52.8
2:05.1
4:27.6
2:09.4
:57.7
Row 250 meters :53
Row 500 meters 1:56
Row 1,000 meters 4:04
Row 500 meters 1:57
Row 250 meters. :55
Our rower got taken up so did a little burpees change up
15-30-60-30-15 burpees with 1 min rest got 14:35.
Splits were 55sec, 2 min, 4:37, 2:12, 55 sec
Row 250 meters :56 (1:56 )
Row 500 meters 2:06 (3:06)
Row 1,000 meters 4:24 (5:24)
Row 500 meters 2:03 (3:03)
Row 250 meters .:55 (1:55)
Rest 1 minute between efforts.
Post time for each interval to
:45
1:38
3:33
1:43
:47
7'38" with rest time
0:51 - 1:53 - 3:56 - 1:54 - 0:50
58 yo m 5’5” 150 lbs
Row 250 meters 1:20
Row 500 meters 3:00
Row 1,000 meters 5:06
Row 500 meters 2:15
Row 250 meters 1:01
Rest 1 minute between efforts.
Post time for each interval to comments.
Overall Time: 16:42
:46 1:38 3:39 1:45 :49
I took 2 min breaks give or take. It’s my first day cutting back on my BP meds, not the best day to start LOL.
M/46/6'2"/180#
Today's time/compare to times
47.6 / 45.7 / 47.1
1:43.9 / 1:39.7 / 1:38
3:46.9 / 3:41.4 / 3:42
1:52 / 1:44.5 / 1:42
50.7 / 50 / 47.9
Dropped off on every round not great but got it done
8:52.3 total
58:3
1:56.1
4:04.0
1:59.3
54:6
Great to increase the heart rate in lockdown.
Globo scale: If you do not have access to a rower today, Run 200/400/800/400/200m with a minute rest in between. If using a treadmill use a slight incline. Bike subs 12/25/50/25/12 cal assault/echo bike, double under 40/80/160/80/40 double unders. Burpee sub 10/20/40/20/10.
Bodyweight/equipmentless sub run, burpees or double unders as seen above.
Champions Club Scaling Notes
RANT
Single modality days have one major factor above load, stamina, endurance, or any other thing: boredom. This boredom applies both for the athlete and the coach. But this is the best opportunity to make some detailed improvements that probably wouldn't happen if it were mixed into a couplet or triplet. So find a way to not get bored with this one.
WORKOUT THEMES
A monostructural effort, not quite at full capacity, with a short recovery
MAIN DECISION
Do I have the experience to plan my pace ahead or do I just go as hard as I can and live with dying out?
TECHNIQUE SCALE
As is, take the entire thing at about 60%
CONSISTENCY SCALE
Plan the pace ahead.
INTENSITY SCALE
Go hard as possible then die out.
MY STUFF
Did 5 hill sprints, not at full recovery (bench, fence, tree, fence, bench). Even at around 80% it was rough
GENERAL FEAR LEVEL: 8