230125

Wednesday

230125

Workout of the Day

4 rounds, each for time of:
Row 1,000 meters
Rest 2 minutes

Post times to comments.

Scaling:
Newer athletes should reduce the distance to ensure they complete each round in under 5 minutes. Intermediate athletes can perform this workout as prescribed.

Beginner Option:
3 rounds, each for time of:
Row 800 meters
Rest 2 minutes

Fixing Common Rowing Errors

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Comments on 230125

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Gregory Orsi

April 27th, 2023 at 10:08 am

Commented on: 230125

3min43 - 3min47 per rounds

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Christopher Parker

March 19th, 2023 at 3:13 pm

Commented on: 230125

3:44 / 3:42 / 3:43 / 3:40 RX

M/39/5’9”/195#

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Hank McKibban

February 19th, 2023 at 2:36 pm

Commented on: 230125

3:41x2, 3:43, 3:41

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Matthew Aukstikalnes

February 14th, 2023 at 6:58 pm

Commented on: 230125

3:53.3, 3:53.5, 3:55.7, 4:05.7

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Amedeo Alessio Cerea

February 7th, 2023 at 8:43 am

Commented on: 230125

4:08
4:17
4:14
4:10

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Shawn Hakimi

February 6th, 2023 at 5:32 pm

Commented on: 230125

4:11.8
4:10.5
4:05.7
4:03.7

Rx'd

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Nate Gordon

February 3rd, 2023 at 5:50 pm

Commented on: 230125

3:52-3:54-3:55-3:57

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Jay Rinaldi

February 1st, 2023 at 4:10 pm

Commented on: 230125

4:28 4:31 4:27 4:26

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Lynette Vrba

February 1st, 2023 at 1:41 pm

Commented on: 230125

4 rounds, each for time of:
Row 1,000 meters
Rest 2 minutes
4:25.6
4:17.3
4:19.0
4:18.1

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Patrick A

January 31st, 2023 at 8:57 am

Commented on: 230125

3:57/4:02/4:14/4:03 total 22:16

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Matt Huston

January 31st, 2023 at 2:52 am

Commented on: 230125

beginner option on 29 Jan; 3 x 800m row, 2 min rest in between: 3:09, 3:03, 3:04

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Brian Coon

January 30th, 2023 at 3:18 am

Commented on: 230125

3:42
3:43
3:43
3:40
M/53/175/5'11"

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Christofer Smith

January 28th, 2023 at 4:08 pm

Commented on: 230125

(edited)

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Christofer Smith

January 28th, 2023 at 4:07 pm

Commented on: 230125

(edited)

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Christofer Smith

January 28th, 2023 at 4:04 pm

Commented on: 230125

**(first official workout back. first time on a rower in 3.5 years.) 

3:53
3:55
4:00
4:04

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Mario Shermack

January 28th, 2023 at 1:39 am

Commented on: 230125

24 minutes total

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Michael Brock

January 28th, 2023 at 12:05 am

Commented on: 230125

Did the power snatch WOD right before this.. good one!

3:54
3:47
3:43
3:38

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Christopher Voght

January 27th, 2023 at 7:33 pm

Commented on: 230125

Nordic Trak TW200
3:48
3:52
3:51
3:45

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David Whiteman

January 27th, 2023 at 5:34 pm

Commented on: 230125

4:07
4:25
4:22
4:17

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Kai Knöller

January 27th, 2023 at 2:56 pm

Commented on: 230125

3:22
3:32
3:24
3:18

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Robson Rodrigues

January 27th, 2023 at 1:53 pm

Commented on: 230125

4:40
4:28
4:18
4:20

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James Gentile

January 27th, 2023 at 10:56 am

Commented on: 230125

Completed 1/27 post 1/28 wod. Playing catch-up. 

3:56.4
3:58.4
3:58.6
3:55.0

middles got slow every round. Tried to push last 100m

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Charlie Lawrence III

January 27th, 2023 at 4:24 am

Commented on: 230125

M/37/258
Damper 6=drag factor of 134
My times I hit today:
Rd1-4:12
Rd2-4:18
Rd3-4:29
Rd4-4:25

As my bro told me "got build your engine broseph"

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Albert Kombe

January 26th, 2023 at 11:59 pm

Commented on: 230125

4:33, 4:31, 4:31, 4:28

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Antonio Alves

January 26th, 2023 at 10:21 pm

Commented on: 230125

Modified:
--
4 rounds, each for time of:

100 DB SDLHP @ 2x 9,5 kg
Rest 3 minutes

> 5'24'' / 6'53'' / 6'55'' / 7'46''
--
Peace.

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Jon Wilson

January 26th, 2023 at 7:41 pm

Commented on: 230125

3.57.8
4.15
4.12
4.08.5

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Chris Galloway

January 26th, 2023 at 1:50 pm

Commented on: 230125

Row 800m
3:25
3:25
3:29
I wanted to see if I could break 5 minutes so I did an extra. Yay me!
4:26 1000m

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Patrick A

January 26th, 2023 at 11:54 am

Commented on: 230125

Does anyone know when 230126 would be posted?

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Shane Azizi

January 26th, 2023 at 12:17 pm

I’m having the same problem.

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Mike Andridge

January 26th, 2023 at 12:22 pm

Me Too.....

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John Clarke

January 26th, 2023 at 12:42 pm

It disappeared, like "magic."

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Patrick A

January 26th, 2023 at 1:08 pm

What did you guys do instead? I have an eye on Fran. Sure hope there will still be future updates, otherwise I might repeat 2022 😂

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John Clarke

January 26th, 2023 at 1:19 pm

It seems to be:

Complete as many rounds and reps as possible in 10 minutes of:

5 shoulder-to-overheads
10 deadlifts
15 box jumps

I typed this URL: https://www.crossfit.com/230126 and one of the commenters posted his to YouTube

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Patrick A

January 26th, 2023 at 1:25 pm

Thank you so much @John Clarke!!

(edited)

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Jim Rix

January 26th, 2023 at 3:00 pm

Me too. Absent an understanding of the potential WOD, I’m just gonna do back squats and bench/shoulder presses, 5 rep sets.

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Mike Andridge

January 26th, 2023 at 3:13 pm

I was thinking Grace or "The Chief"

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Jim Rix

January 26th, 2023 at 4:07 pm

Oh Mike, wish I’d seen your note before working out. The Chief is a fantastic workout, and commemorates an outstanding soldier.

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Steve Day

January 26th, 2023 at 5:20 pm

Not posted online but I get an email too:
Complete as many rounds and reps as possible in 10 minutes of:

5 shoulder-to-overheads
10 deadlifts
15 box jumps

Scaled to 50lb dumbbells
215 reps (7 rounds + 5 S2OH)

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Park Hyunwook

January 26th, 2023 at 5:14 am

Commented on: 230125

M/50/87

Rxd
4:07
4:10
4:07
4:10

(edited)

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Jonathan Elmore

January 26th, 2023 at 12:45 am

Commented on: 230125

✅ Wasn’t feeling it today all 4 just under 4 min drag 8 and 10. The rounds on 10 I had better times.

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Lincoln Kerger

January 26th, 2023 at 1:33 am

8 and 10 for 1k, and each in under 4 min?  That is a lot of work you put in. Well done.

(edited)

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Mark Yates

January 26th, 2023 at 12:26 am

Commented on: 230125

Rx - 4:18, 4:19, 4:19, 4:22. I've been doing the best I can, struggling.

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Lincoln Kerger

January 26th, 2023 at 1:36 am

Keep at it and your times will improve.  Just make sure your technique is solid like any other movement you perform.

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Lincoln Kerger

January 26th, 2023 at 12:07 am

Commented on: 230125

Rx - C2, drag 5
3:34.9
3:41.6
3:44.7
3:44.8

3:45 or less each round was the overall goal today due to legs being a little jello from 230124 - goal met.  However, I did expect better at least in rounds 3 and 4.  I didn't think I went that hot out of the gate in round 1, but maybe I did.  Just didn't have it today I guess.

Some really good times and consistency in today's posts - good work everyone!

(edited)

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Jonathan Elmore

January 26th, 2023 at 12:48 am

Nice job yourself

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Lincoln Kerger

January 26th, 2023 at 1:40 am

Thanks! It was rough today.

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Steven Dasti

January 25th, 2023 at 11:45 pm

Commented on: 230125

1er:4:07
2:4:14 
3:4:12
4:4:13

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Bakhtiar Aslanov

January 25th, 2023 at 11:44 pm

Commented on: 230125

Made a reverse pyramid
1500 - 1000 - 750 - 500 - 250
Minimum rest between sets

Completed in 16:40 min

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Shastri Purushotma

January 25th, 2023 at 11:31 pm

Commented on: 230125

Rx 4:56, 4:47, 4:53, 4:50.  ... great straight to the point workout, thanks again Crossfit :)

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Sam K

January 25th, 2023 at 10:51 pm

Commented on: 230125

Rx
2:46
2:35
2:42
2:36
Total: 10:39 w/o rest

Son(15)
Rx
Total: 12:03 w/o rest

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Jonathan Elmore

January 26th, 2023 at 12:47 am

Always look forward to seeing your times! Great job gentlemen!

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Sam K

January 26th, 2023 at 1:15 am

Thanks, we love seeing the regulars on here too. However, I wouldn't trust my rower, I think it over estimates based on other's times.

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Caleb Habeck

January 25th, 2023 at 10:47 pm

Commented on: 230125

M/30/6’3”/200#

Rx
3:23
3:22
3:26
3:21

Not sure how accurate my work’s old rower is in calculating distance 🤷🏻‍♂️

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Coastie Nick

January 25th, 2023 at 8:56 pm

Commented on: 230125

Rx’d: 
3:41
3:40
3:45
3:46

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Steve Day

January 25th, 2023 at 8:33 pm

Commented on: 230125

3:44, 3:42, 3:36, 3:42

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Mike Andridge

January 25th, 2023 at 8:21 pm

Commented on: 230125

Took advantage of a snow day
25 min of lap swimming- with some breaks in there.

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Lincoln Kerger

January 26th, 2023 at 1:42 am

Great audible you called.  I was half tempted to hit the pool as well.

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Brent Hill

January 25th, 2023 at 8:20 pm

Commented on: 230125

1: 3:19
2: 3:33
3: 3:34.9
4: 3:40.7

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Christian Simpson

January 25th, 2023 at 8:16 pm

Commented on: 230125

Rx, 7/8 damper...3:49.9/3:49.1/3:54.1/3:41.2

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Maria Howlett

January 25th, 2023 at 7:16 pm

Commented on: Introducing Your Central Account

Same what Melanie said above. I’d love to have easy access to my past open results.

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John Clarke

January 25th, 2023 at 6:11 pm

Commented on: 230125

3 rounds today

3:45.8
3:49.6
3:55.0

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Az Native

January 25th, 2023 at 5:29 pm

Commented on: 230125

3:41,3:49,3:54,3:54. Ball buster.

(edited)

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Stacey Thompkins

January 25th, 2023 at 3:47 pm

Commented on: 230125

M/48/6'2"/185#

Rx'd 
3:32/3:42/3:44/3:43

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Michael Arko

January 25th, 2023 at 3:33 pm

Commented on: 230125

3:58.4
4:05.1
4:03.7
4:08.3

Not my best times, but somewhat consistent. Focused on video: open back after straight legs. This got harder as fatigue set in, and I slowed Rd.4 to hold technique.

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Tom Hunt

January 25th, 2023 at 3:05 pm

Commented on: 230125

As Rx 3:31, 3:35, 3:36, 3:37. I thought I'd hold 3:30, I was very wrong!

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Eric Macé

January 25th, 2023 at 2:59 pm

Commented on: 230125

Master 35-39
Rx 
3.27
3.41
3.38
3.39

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Steven Thunander

January 25th, 2023 at 1:43 pm

Commented on: 230125

Globo wod: subs are 800m run or 60/50 calories assault or echo bike. If you are using a conventional treadmill use a slight incline.

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Charles Meyers

January 25th, 2023 at 1:03 pm

Commented on: 230125

Beginner Option:
3 rounds, each for time of:
Row 800 meters
Rest 2 minutes
3:44.9 -3:37.7-3:43

(edited)

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Dieter Block

January 25th, 2023 at 12:56 pm

Commented on: 230125

 RX 
3:34.4.  1:47.2
3:33.6.  1:46.8
3:40.7.  1:50.3
3:38.3.  1:49.1

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Aaron Sams

January 25th, 2023 at 12:56 pm

Commented on: 230125

3:45
3:42
3:38
3:36

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Melanie Schneider

January 25th, 2023 at 12:55 pm

Commented on: Introducing Your Central Account

its great to be able to access all this info in one place. I wish there was a way we could easily view our stats from each year of the opens.

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Aaron Sams

January 25th, 2023 at 12:55 pm

Commented on: 230125

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Aaron Sams

January 25th, 2023 at 12:55 pm

Commented on: 230125

3:45
3:42
3:38
3:36

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Matthew Letarte

January 25th, 2023 at 12:32 pm

Commented on: 230125

4 x 1000m Row, done on a Matrix mag rower (yuck), 2 min rest

4:44
4:56
4:19
4:28

I would normally pace these at ~3:40/1000m on a C2. Was not a fan of the mag rower, but that's ok, different can be good, adversity can be good

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Dan Ballenger

January 25th, 2023 at 11:54 am

Commented on: 230125

Beginner:

4:08.3
4:02.8
3:56.3

Video helped with my form and efficiency. Best one yet!!

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Luis Oliveira

January 25th, 2023 at 10:00 am

Commented on: 230125

4:14.2
4:00.5
3:56.7
3:42.3

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Daniel Steinemann

January 25th, 2023 at 7:21 am

Commented on: 230125

3:38.6
3:39.8
3:42.3
3:42.1

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Paul Bellanca

January 25th, 2023 at 4:19 am

Commented on: 230125

RX

3:45
3:41
3:40
3:37

may have sandbagged the first round a bit trying to conserve too much

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Chris Sinagoga

January 25th, 2023 at 1:32 am

Commented on: 230125

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Single modality. Sport-specific. Monostructural. High output followed by medium recovery.

					SHORT		MEDIUM		LONG

LIGHT											x

MEDIUM

HEAVY

COORDINATION SCALE
AMRAP in 20 minutes of:
Row 250m
Pick one more movement you want to practice

ENDURANCE SCALE
6 rounds, row 500 meters, rest 1:30 between

STAMINA SCALE
For time, row 3k

MY STUFF
Did 2 rounds of 800m run, 50 ring rows, 50 lunges. Getting back into it

GENERAL FEAR LEVEL: 8

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Lincoln Kerger

January 26th, 2023 at 1:43 am

Nice mods!

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