CrossFit | 210904
Saturday

210904

Workout of the Day

46

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

Workout Tips

1
tips
Watch

Cady Hart-Petterssen takes a group through the pick drill on the Concept2 rower. This basic warm-up drill involves transitioning through each part of the stroke, starting with just the arms, then arms and body, and finally, arms, body and legs for a full slide.

Watch Rowing: The Pick Drill

Comments on 210904

47 Comments

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Mario Cruz
September 18th, 2021 at 1:34 am
Commented on: 210904

Row

48.0/ 250m

1:47.8/ 500m

3:50.0/ 1000m

1:52.6/ 500m

53.6/ 250m


¡VIVA MÉXICO!

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Chris Meldrum
September 16th, 2021 at 8:42 pm
Commented on: 210904

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

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Brett Eckles
September 15th, 2021 at 11:48 am
Commented on: 210904

Completed on 9/14


50”, 1:43.8”, 3:45.2”, 1:46,6”, 48.9”


M/28/6’1”/200lbs

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Albert Kombe
September 13th, 2021 at 3:43 pm
Commented on: 210904

55", 2'11", 4'28", 2'06", 54" Rx

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Matthew Aukstikalnes
September 13th, 2021 at 11:40 am
Commented on: 210904

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

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Leonel Manzilla
September 12th, 2021 at 9:48 pm
Commented on: 210904

No meters on my cheap rower so


1 min

2min

4min

2min

1min


55.6 cal


male 23y 175cm 83kg

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Courtney Guthrie
September 12th, 2021 at 5:43 pm
Commented on: 210904

14:43 rx

0:58

2:04

4:24

2:11

:58


F/24/5’5/140

CrossFit AFK

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Ralph Keeley
September 12th, 2021 at 4:50 am
Commented on: 210904

M/35/6'/175#


13:16 total time


Deo gratias

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Michael Arko
September 11th, 2021 at 12:20 am
Commented on: 210904

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.

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Jeffrey Howard
September 10th, 2021 at 11:54 pm
Commented on: 210904

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.

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Dan Morris
September 9th, 2021 at 6:36 pm
Commented on: 210904

250: 0:51

500: 1:51

1,000: 3:57

500: 1:55

250: 0:51


42 / 6’0 / 190

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Christian Simpson
September 8th, 2021 at 10:23 pm
Commented on: 210904

Rx...0:52.3/1:46.6/3:39.8/1:49.0/0:52.0

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Charlie Pokorny
September 8th, 2021 at 5:50 pm
Commented on: 210904

: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)

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Manchild Manchild
September 8th, 2021 at 5:27 pm
Commented on: 210904

subbed 5-10-20-10-5 burpee pull-ups


9:24

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Coastie Nick
September 7th, 2021 at 9:55 pm
Commented on: 210904

:50, 1:43, 3:49, 1:51, :54


180308: :47, 1:42, 3:52, 1:51, :51

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QiHui Xing
September 7th, 2021 at 5:35 am
Commented on: 210904

250m:48''

500m:1'44''

1000m:3'53''

500m:1'49''

250m:50''

https://youtu.be/K0zJPqx63F0

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Wealtherly Collins
September 6th, 2021 at 9:12 pm
Commented on: 210904

1:08

2:16

4:43

2:18

1:08

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Wealtherly Collins
September 6th, 2021 at 9:11 pm
Commented on: 210904


(edited)
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Jim Rix
September 6th, 2021 at 3:01 pm
Commented on: 210904

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

(edited)
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Damien Leroux
September 6th, 2021 at 10:50 am
Commented on: 210904

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)

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Nate Gordon
September 5th, 2021 at 3:32 pm
Commented on: 210904

51.4

1:49.3

3:54.9

1:54.6

54

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James Gentile
September 5th, 2021 at 1:36 pm
Commented on: 210904

No rower and didn't want to sub running. Did Virtual Games event 4 from late July. Wall walks...

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Clay Jones
September 5th, 2021 at 1:31 pm
Commented on: 210904

9:15 w/ rest time


0:48.3

1:47.3

3:53.0

1:56.3

0:50.7

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Antonio Alves
September 5th, 2021 at 11:06 am
Commented on: 210904

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.

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Lincoln Kerger
September 5th, 2021 at 10:15 am
Commented on: 210904

250m :49

500m 1:48

1000m 3:38

500m 1:48

250m :45

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Andrew Shilton
September 5th, 2021 at 8:35 am
Commented on: 210904

row

250m - 0:45

500m - 1:48

1000m - 3:28

500m - 1:45

250m - 0:50

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Randy Crooker
September 5th, 2021 at 2:24 am
Commented on: 210904

Run

200m :41

400m 1:25

800m 3:27

400m 1:32

200m :46

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Nicole Deaver
September 4th, 2021 at 9:25 pm
Commented on: 210904

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!

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Mike Andridge
September 4th, 2021 at 6:54 pm
Commented on: 210904

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

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Dave DeCoste
September 4th, 2021 at 6:26 pm
Commented on: 210904

13:09 total time. Rx

:53

1:47

3:43

1:51

:54

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Steve Day
September 4th, 2021 at 6:04 pm
Commented on: 210904

250m :50

500m 1:49

1000m 3:47

500m 1:48

250m :50

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Joe Conradi
September 4th, 2021 at 5:46 pm
Commented on: 210904

Subbed to 1 2x20#DBs SDHP per 10m row:


0:38, 1:18, 2:24. 1:12, 0:39

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Liz Rekas
September 4th, 2021 at 5:30 pm
Commented on: 210904

17:53 total time

subbed for hill running

no split times :(

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Michael Newton
September 4th, 2021 at 5:25 pm
Commented on: 210904

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

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kevin robinson
September 4th, 2021 at 5:20 pm
Commented on: 210904

Male, 49 y/o Rx

:52.8

2:05.1

4:27.6

2:09.4

:57.7

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Colleen Lightner
September 4th, 2021 at 5:07 pm
Commented on: 210904

Row 250 meters :53

Row 500 meters 1:56

Row 1,000 meters 4:04

Row 500 meters 1:57

Row 250 meters. :55

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Kevin Marshall
September 4th, 2021 at 4:13 pm
Commented on: 210904

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

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Charles Meyers
September 4th, 2021 at 4:11 pm
Commented on: 210904

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 

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Dan Kremer
September 4th, 2021 at 3:54 pm
Commented on: 210904

:45

1:38

3:33

1:43

:47

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Henrique Nassif
September 4th, 2021 at 3:27 pm
Commented on: 210904

7'38" with rest time

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Sam Meixell
September 4th, 2021 at 3:09 pm
Commented on: 210904

0:51 - 1:53 - 3:56 - 1:54 - 0:50

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Braxton Glass
September 4th, 2021 at 3:05 pm
Commented on: 210904

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

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Jonathan Elmore
September 4th, 2021 at 1:58 pm
Commented on: 210904

: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.

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Stacey Thompkins
September 4th, 2021 at 9:34 am
Commented on: 210904

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

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Katherine Booth
September 4th, 2021 at 6:08 am
Commented on: Workout Tips

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.

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Steven Thunander
September 4th, 2021 at 2:30 am
Commented on: 210904

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.

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Chris Sinagoga
September 4th, 2021 at 1:24 am
Commented on: 210904

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

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