Thursday

220616

Workout of the Day

45

On a Concept2 rower:

Pull a sub-1:25/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:35/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:25/500-m pace for as long as possible

Post time maintained at each pace to comments. Scale split times as needed. Compare to 160613.


Scaling:
Approach these intervals as max efforts. Choose a beginning pace on the rower that you are able to maintain for a minimum of 10 seconds.

Intermediate Option:
On the Concept2 rower:
Pull a sub-1:35/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:40/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:45/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:40/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:35/500-m pace for as long as possible

Beginner Option:
On the C2 rower:
Pull a sub-1:55/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-2:00/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-2:05/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-2:00/500-m pace for as long as possible

Comments on 220616

40 Comments

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Jeffrey Howard
June 28th, 2022 at 12:50 pm
Commented on: 220616

M/26/5'8"/170lb

CrossFit AFK


Rx- 16s - 20s - 41s - 15s - 8s

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Dan Morris
June 21st, 2022 at 1:30 pm
Commented on: 220616

Intermediate scale:


40 secs

55 secs

1:05

50 secs

20 secs


43 / 6’0 / 195

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Mitchell Tomley
June 19th, 2022 at 7:04 pm
Commented on: 220616

12.31Rx

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Ralph Keeley
June 19th, 2022 at 5:47 am
Commented on: 220616

M/36/6’/172#


Rx

:22

:37

:43

:25

:01 (Hung around at 1:26-1:27 for a bit before finally pulling one last 1:25. Fatigue really set in during the rest before this interval.)


Deo gratias

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Courtney Guthrie
June 18th, 2022 at 6:21 pm
Commented on: 220616

Scaled

1:40-1:45-1:50-1:45-1:40

0:10-0:30-0:43-0:26-0:10


F/25/5’5/145

CrossFit AFK

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Alexandre Beaulieu
June 18th, 2022 at 4:46 pm
Commented on: 220616

20/50/58/27/15. Seconds rx

M/35/192

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James Gentile
June 18th, 2022 at 1:08 am
Commented on: 220616

completed 6/17 a.m. Intermediate scale.


0:19

0:40

0:55

0:47

0:29

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Chris Hiles
June 17th, 2022 at 10:47 pm
Commented on: 220616

M/59

Intermediate (1:35, 1:40, 1:45, 1:40, 1:35)

0:44, 0:38, 1:06, 0:40, 0:24 - Resistance 7.5


This was a very rewarding experience (when it was over!) with a format I've never explored before. It was much harder than I imagined a workout with less than 4 minutes actual working time could be.


I got all my athletes to do a 20 seconds "all-out" test to establish a 1st Round pace (only allowing starting pace on the "0" and the 5", 1:50, 1:55, 2:00 etc) and then they followed the format of plus 5 (secs), plus 5, minus 5, minus 5. This proved very successful, especially as it makes no sense to have only 1 "Rx" format as the women shouldn't have to compete at the same level as the men.

It's definitely one we will revisit.

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Caleb Beaver
June 17th, 2022 at 6:55 pm
Commented on: 220616

Welcome back, Dave

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Matt Jones
June 17th, 2022 at 6:38 pm
Commented on: 220616

54

65

31

46

12


tried again 6.25.22 +72, joy

47

64

92

50

26

(edited)
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Marco Antonio Menéndez Villa
June 17th, 2022 at 4:44 pm
Commented on: 220616

1:06 sub 1:45

1:13 sub 1:50

1:09 sub 1:55

1:06 1:50

:56 1:50

:53 1:45

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Luis Oliveira
June 17th, 2022 at 4:41 pm
Commented on: 220616

Intermediate


52sec sub 1:35

54sec sub 1:40

1min05sec sub 1:45

56sec sub 1:40

15sec sub 1:35

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Jon Wilson
June 17th, 2022 at 2:24 pm
Commented on: 220616

1:30–:23


1:35–:30


1:40–:34


1:35–:35


1:30–:22

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Albert Kombe
June 17th, 2022 at 12:42 am
Commented on: 220616

Intermediate: 28s, 44s, 51s, 23s, 18s.

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Antonio Alves
June 16th, 2022 at 11:39 pm
Commented on: 220616

Modified:

--

5 rounds of 50 DB SDLHP, using 2x 7,5 kg DB

rest = work time

1:42 / 1:39 / 1:37 / 1:34 / 1:29

--

Peace.

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Steve Day
June 16th, 2022 at 10:52 pm
Commented on: 220616

Intermediate

:48

:39

:48

:45

:45

:52

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Sam K
June 16th, 2022 at 10:00 pm
Commented on: 220616

Rx

On a Nordic Trac RW200, air damper at 6

@1:25/500m - 60sec ~430m

@1:30/500m - 90sec ~575m

@1:35/500m - 120sec ~700m

@1:30/500m - 62sec(messed up) ~400m

@1:25/500m - 63sec ~500m


M/30s/225lbs

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Lincoln Kerger
June 16th, 2022 at 9:45 pm
Commented on: 220616

Intermediate

:50

1:05

1:25

:56

:46


C2, drag 6. Tried like hell to hit sub 1:25 on the first round but fastest I hit was 1:26, so went with the Intermediate scale for the rest. Could have gone a little longer on the first sub 1:40 but lost focus on the pace. Those programmed rest periods felt really short. At 2:30 I was like "I only have thirty seconds left?" All ya'll that did this Rx are beasts!

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Fabian Delaflor
June 16th, 2022 at 9:29 pm
Commented on: 220616

Death by burpees

14 rounds

(edited)
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Damien Leroux
June 16th, 2022 at 9:04 pm
Commented on: 220616

https://youtu.be/q08atixg7q4


27sec

44sec

48sec

43sec

5sec-10sec

(edited)
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Dusty Bright
June 16th, 2022 at 8:54 pm
Commented on: 220616

beginner modified option


sub-1:55/500-m pace time: 2:24


sub-2:00/500-m pace time: 2:34


sub-2:05/500-m pace time: 1:36


sub-2:00/500-m pace time: 1:42


Total WOD Time w/rest : 15:03

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Jordan Harris
June 16th, 2022 at 8:38 pm
Commented on: 220616

Intermediate:


:48

:53

1:01

:45

:20

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Coastie Nick
June 16th, 2022 at 8:34 pm
Commented on: 220616

Intermediate:

:50

:52

1:05

:34

:10

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Travis Schwartz
June 16th, 2022 at 8:07 pm
Commented on: 220616

Intermediate

1:27-1:26-1:40-0:50-0:44

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Chris Meldrum
June 16th, 2022 at 7:41 pm
Commented on: 220616

With 20# weight vest.  Times:  0:33 / 0:44 / 0:57 / 0:29 / 0:10.


Less than 4 minutes of total rowing but just smoked me.  The other part that sucks is you have to pull really hard just to get to the prescribed pace, and only *then* does the clock start!  Last time did this without vest – I think it is a little harder with the vest but I didn’t score as well this time.  With the exception of the first <1:25, where I got 33 sec (30 last time), I was several seconds off the pace compared to 2016.


49m/5'10"/180


#weightvestmonth

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Christian Simpson
June 16th, 2022 at 5:39 pm
Commented on: 220616

Int SC: 0:34/0:50/1:11/0:47/0:30

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Jorge Amado
June 16th, 2022 at 4:59 pm
Commented on: 220616

Intermediate :45 :55 1:08 :35 :28 The Pump was real!!

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Aaron Brumit
June 16th, 2022 at 4:59 pm
Commented on: 220616

c2 pm3 with resistance 5


sub 1:45 - 1:01

sub 1:50 - 1:11 

sub 1:55 - 1:21

sub 1:50 - 0:48

sub 1:45 - 0:25


couldn’t maintain sub 1:40 in warmup for more than a few pulls on any resistance.

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Greg Fairbanks
June 16th, 2022 at 4:25 pm
Commented on: 220616

Concept2 500m pacings, res 10

Couldn't get warmup round under 1:35, so RX'd and Intermediate Scale seemed futile, but Beginner Scaling seemed too relaxed and I would have damn near finished 500m on some of those, so did somewhere in between to keep my effort level high.


Sub 1:45 for 0:45

Sub 1:50 for 1:05

Sub 1:55 for 1:17

Sub 1:50 for 0:53

Sub 1:45 for 0:38

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Patrick Doyle
June 16th, 2022 at 3:45 pm
Commented on: 220616

500 M Row C2

Rest 3 Minutes

2:08, 2:09,2:08,1:59,1:55

57/M

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Chris Schenk
June 16th, 2022 at 3:39 pm
Commented on: 220616

:44s

1:07

1:28

1:04

:40s


RX. Legs took a beating

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John Clarke
June 16th, 2022 at 2:50 pm
Commented on: 220616

Sub 1:35 pace each round:


27/44/30/30/12


Fastest I got was 1:32, props to anyone pulling sub 1:30

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Jonathan Elmore
June 16th, 2022 at 2:18 pm
Commented on: 220616

I just went full out for 30 seconds

200m-170-175-170-175

I averaged 1:30 did hit 1:24

Got wife to do second workout every!

didn’t keep track, she did hit 2:34/500, was her second or third time rowing

(edited)
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Amedeo Alessio Cerea
June 16th, 2022 at 2:08 pm
Commented on: 220616

Intermediate

1:35= 40sec

1:40= 43sec

1:45= 45sec

1:40= 38sec

1:35= 21sec

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Farkhod Akhmedov
June 16th, 2022 at 1:09 pm
Commented on: 220616

I was complete the workout for time rx option

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Michael Arko
June 16th, 2022 at 1:04 pm
Commented on: 220616

Intermediate

1:35 = 24s

1:40 = 44s

1:45 = 51s

1:40 = 19s

1:35 = 2s*


*Bad break: hit 1:35, then 1:36 on very next pull. Thought about a do-over but the lungs said, nah, that's enough.

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Charles Meyers
June 16th, 2022 at 12:51 pm
Commented on: 220616

Beginner Option:

On the C2 rower:

Pull a sub-1:55/500-m pace for as long as possible :51

Rest 3 minutes

Pull a sub-2:00/500-m pace for as long as possible :56

Rest 3 minutes

Pull a sub-2:05/500-m pace for as long as possible 1:04

Rest 3 minutes

Pull a sub-2:00/500-m pace for as long as possible 1:13

(edited)
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Chris Sinagoga
June 16th, 2022 at 1:07 am
Commented on: 220616

Champions Club Scaling Notes


RANT

Nothing to rant about, other than always assume my notes are off on rowing workouts because we don't have a rower (that works)


WORKOUT THEMES

Monostructural, high output followed by decent rest.


SHORT MEDIUM LONG


LIGHT x


MEDIUM


HEAVY


SCALING FOR LIMITING FACTORS

Stamina - 5 rounds of 500m rows, rest exactly how long each row was between rounds

Speed - Spend 30 minutes accumulating meters rowed at a goal 500m pace. Rest as needed between efforts

Endurance - Give yourself 20 minutes to accumulate the fastest 2000 meters of rowing you can, do any rest/work ratios you want


MY STUFF

4 800m runs, 1:1 work rest. 2:45. 2:32, 2:20, 2:54 (no shoes)


GENERAL FEAR LEVEL: 8

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Yasmin Nassl
June 15th, 2022 at 5:26 am
Commented on: Sergeant Mac's Story: Better Leader, Better Life With CrossFit

Thanks for sharing!

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Erik Preston
June 15th, 2022 at 2:22 am
Commented on: Sergeant Mac's Story: Better Leader, Better Life With CrossFit

Thanks for sharing your poignant story, Marcus-- wonderfully produced by Marion Aitcheson.

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