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Lifting Ourselves and One Another

Wednesday, February 20, 2019

1 round for time(s) of:

Row 500m
REST 1:30
Row 500m
REST 1:30
Row 500m
REST 5:00
Row 1000m

Coach’s notes:

Post time for each row to comments.

WOD Leaderboard

Comments: 10

Rows were 1:51,1:56,1:56,4:09
Could have gone harder on the 1000, pace was too conservative.
Thanks Derek


500 m 2:19.3 2:20.8 2.21.6
1000 m 4:48.5
I need longer legs – lol.
Great rowing tips this morning. Thanks Derek
Nice job 6 am!


21:06
Total working time 13:06
500 – 2:41
500 – 2:35
500 – 2:33
1000 – 5:17

Thanks, Derek – good AMRAP warmup and breakdown of row mechanics.


Crashed and burned on the last 2 WOD’s. Can’t succeed without failure.
Injured my finger(s) in the Calgary Affiliate Championship event at Trec last month. I can’t extend my left hand into a front rack position, especially dynamically for a clean. I have been “resting” it and hoped that today I could test it out in the front squat, but no go. Worked up slowly, but at 215, still had too much pain, so had to stop.
Then for today’s rows, overreached in my last 500m, causing my 1000m row to become my recovery. I did purposely intend to pace the 500m rows at 1:45. First set was pretty easy, second set actually went a bit faster, third set ended up too long in an anaerobic state to meet the 1:45 and this did me in.
1. 500m – 144.9
2. 500m – 143.8
3. 500m – 144.9
Legs DYING after and 5:00 rest was not nearly enough time for me to recover.
4. 1000m – 209.1 (recovery started early!)


18:21
For my first year focusing on the Crossfit way, I’ve worked on efficiency, skill, and using good judgement to approach WODs effectively. This comming year I’m focusing on recording my times, pace, and “achieving failure to grow”.

This WOD is a great start. I relied heavily on consistent technique to control my breathing while searching for a failure point I will continue to work on. I’m going to work harder at the begining of each set.

Tania… thank you. I’m a much better rower because of your coaching and encouragement.


1) 500m – 1:43
2) 500m – 1:45
3) 500m – 1:47
4) 1000m – 3:50

Damper was set to “3.”


Row 500m – 1:34
Row 500m – 1:34
Row 500m – 1:38
Row 1000m – 3:30

Total time: 16:16, total work time: 8:16

Wanted to be consistent between my row, Trying to do SDHP on the rower with my heals on the foot pedals and my knees out with 5 hard pulls then reset and do another 5 hard pulls.

Love the “kick” at the end Tania! Great work 10am!


500#1: 1:41
500#2: 1:43
500#3: 1:44
1000m: 3:40
TWT: 8:48
Not enough rowers, so Stephen and I shared, so we got a bit more rest than was prescribed. Not too far off though.

Nice rowing Stephen.

Thanks Todd!


1:39, 1:46, 1:47, 3:46


1:42.2
1:41.4
1:43.8
3:33.1


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