This was hard, but good. Had a pace in mind I wanted to hold and stuck it for 3 rounds, then fell off a little.

1.) 1:35.3
2.) 1:35.3
3.) 1:35.6
4.) 1:38.5
5.) 1:39.3

5 RDS Rx’d (Damper 6)

1:53.8

1:50.0

1:51.3

1:53.8

1:52.8

Beginner option:
5 rounds, each for time, of:
250-meter row
Rest 3 minutes between efforts.

rd1: 1:05
rd2: 1:02
rd3: 1:01
rd4:  :59.8
rd5: :58

1:55
2:02
2:05
2:39
2:18

M/48/63”/163lbs

Did 5 rounds on a 4 min interval and averaged about 2:10 per 500

M/45/175cm/87kg

1’34.8
1’38.4
1’39.6
1’41.2
1’44.6

RX 
1° round 1:40
2° round1:42
3° round 1:45
4° round 1:47
5° round 1:47

1:44.4
1:44.0
1:43.4
1:42.0
1:40.7

1:40
1:44
1:50
1:55
1:47

22.03RX

1:50,1:58,1:57,2:08,1:49

41M
20:57 Rx. 

M/46
RX
1:42.7
1:38.3
1:35.4
1:34.8
1:41.7

2:03, 2:03, 2:01, 2:05, 2:05

FOR TIME 1: 03:16 minutos

Descanso, 1 minuto (omitido - 3 minutos)

FOR TIME 2: 02:16 minutos

Descanso, 01:59 minutos (omitido - 3 minutos)

FOR TIME 3: 02:18 minutos

Descanso, 01:59 minutos (omitido - 3 minutos)

FOR TIME 4: 02:13 minutos

Descanso, 02:03 minutos (omitido - 3 minutos)
01:57 minutos

FOR TIME 5:

5 rounds, each for time, of:
500-meter row

Rest 3 minutes between efforts.

2:13,2:20, 2:15, 2:20, 2:19

1:47
1:43
1:42
1:40
1:36

7:15 total working time. Didn’t log each individual 500

1:42.4
1:43.6
1:47.1
1:48.2
1:55.1

M44
L10
1:35
1:42
1:43
1:52
1:43

RX

1:46
1:52
1:51
1:52
1:50

1. 2:55 - 500m
2. 3:01 - 500m
3. 1:35 - 250m

M/47
Level 7
1:45
1:44
1:45
1:47
1:47

M/32
Level 5
1:59
1:48
1:50
1:51
1:52

WOD: CrossFit.com 250705 – 5 Rounds for Time (500m Row)
Each round is separated by 3 minutes of rest.
⏱️ Times: 1:42, 1:40, 1:48, 1:43, 1:39
🟰 Total: 8:32
📊 BTWB Score: 75/80

Today’s focus: pure engine and pacing.
This workout wasn’t just about cardio; it was about capacity, consistency, and control.
I showed up Five times and finished strong each time.
Discipline over doubt. Precision over chaos.
Another layer added to the legacy I’m building—stroke by stroke.

M; 35 YOA; 6’1; 185
-1:52; 1:54; 1:48; 1:47; 1:43

Beginner 
1:04
1:02
:57.1
:56.4
:52.7 

Male 68  Rx
2:15
2:08
2:07
2:04
2:08

Traveling…
5 runs, about 2 min each, 2-3 min between each run. Runs along the Sacramento River trail. Nice running on the flats at sea level, even if they’re still slow. 

Beginner: 55, 54, 53, 54, 54 secs

RX

1:52
1:49
1:50
1:53
1:49

Rx
1:44.5
1:43.3
1:41.1
1:39.3
1:35.7


*Damper at 5/6
**Went pretty much Full Send on that last Row!

127
129
127
120
115

2:16.6
2:04.2
2:08.5
2:09.8
2:19.4

65 yo.  8 months post shoulder surgery. No complaints.

After 50km bike

Did this with bench-presses during rest

2:03 pace each 500m

Wasn't sure I'd get to this due to other engagements, so I took a cue from Lincoln & swam 100m x5 (breaststroke). Not sure really how accurate my watch is for distance or time in the pool,but roughly 1:50-1:58 for each. Tiring. Swimming is hard!
Then ended up having time later, so rowed Rx(500m):1:53,1:51,1:51,1:58,1:52

Compare to 241008 (when this posted, it was 400m for women, so based on that, I was @ 1:42-1:43/each) I guess 100 extra meters =  @ 10 extra seconds for me now.

On Concept2 Bike erg, 1,000m intervals:

1. 1:40
2. 1:39
3. 1:39
4. 1:40
5. 1:42 (barely hanging on, felt like pedaling through wet concrete, completely emptied the tank)

M-44/178/72kg
500 m row = 50 SDHP@kb 20;
1'19''; 1'18''; 1'17''; 1'16''; 1' 15''23

1:42
1:46
1:46
1:42
1:44

2:01
1:53
1:56
1:57
2:00
Even with a good back, not sure how I’m catching fellas doing sub 1:50’s

4 rounds 400m run in Brooks ME. Felt good. 
1:43,1:44,1:44,1:44. 

M/43/205/73
Rx
1:43
1:41
1:40
1:40
1:40

Rx’d:  1:39, 1:40, 1:45, 1:48, 1:50

241008: 1:43, 1:43, 1:45, 1:47, 1:48

It’s interesting how an extra 3% (seemingly minimal extra effort) in the first couple sets disproportionately affects the last few sets (negatively).

M/56/67”/150#

Rx
1:56-1:55-1:54-1:53-1:50

1:44/1:45/1:45/1:45/1:40
M/38/205

1:37.8
1:35.8
1:37.1
1:37.7
1:36.8

(compare to 1:37,1:37,1:37,1:41,1:39)

1:49.3
1:53.1
1:57.9
2:01.4
1:58.6

M40 - Subbing 400 m run due to home gym, otherwise as rx'd.

1:34
1:24
1:27
1:27
1:26

Rx 
1:53
2:02
2:02
2:06
2:09

55M
1:49
1:55
1:57
1:59
1:56

Beginner option:
.57
.56.1
.56.8
.57.8
.56.8

1:57

1:50

1:48

1:53

1:47

2.5mi warm up run then,
Rx
1:45
1:45
1:45
1:44
1:42

Assault Elite Rower 

M 42 

sky erg 

1:32

1:42
1:39
1:30
1:32

1.54
1.50.6
1.51
1.56.6
1.49

Subbed 100m swim, all front crawl, for each round
1:38
1:37
1:42
1:42
1:45

241008: C2 Damper 6 1:41.8, 1:39.9, 1:41.1, 1:43.6, 1:43.2

Day 24. Really wanted to sprint but felt it unwise on the rower, bike or run after yesterday's work on the knees so what's left at my disposal...the pool. 100m seemed like the appropriate distance to keep me in a similar time domain. Still felt some thighburnies (thanks CN) from the kick, but some all-over-burnies too - swimming will do that.  Had to do another 100m after using breast and side strokes to try and flush out some of that lactic acid. 

1:32
1:37
1:33
1:39
1:30

5 rds of 60 pulls on rower (computer is broken):
1:49
1:45
1:50
1:47
1:50

Thanks WOD program team, needed to sit down today after the Hero yesterday.
2:00
1:56
1:55
1:59
1:57

1:55
1:53
1:49
1:48
1:45

1:43
1:46
1:47
1:47
1:48

1:42.4
1:41.3
1:41.7
1:41.5
1:41.3
Total Time: 20:42

1:58
1:59
1:57
1:58
1:58

1:58
1:59
1:57
1:58
1:58

1:42.5
1:41.4
1:41.5
1:42.2
1:46.2

5 rounds, each for time, of:
500-meter row

Rest 3 minutes between efforts.

1:55
1:57
1:56
1:55
1:56

2
2
2
2.04
1.50

Rx’d 

1:54
1:42
1:30
1:27
1:30

5 Rounds:
	•	🚣‍♂️ 500-meter row
	•	🛑 3-minute rest

✅ Damper Setting: 5
✅ All rounds: Sub-2:30 per 500m
✅ Total time (including rests): 28:17