This was a super fun workout that turned out to be a lung burner of the first order. Loved it! Thanks CFHQ.
5 Row repeats:
1. Sub -1:25 as long as possible
2. Sub -1:30 as long as possible
3. Sub -1:35 as long as possible
4. Sub -1:30 as long as possible
5. Sub -1:25 as long as possible
3:00 minute rest between rows
1 2 3 4 5 Scale
Casey- :50 :51 1:01 :40 :22 :10
Dustin- Rx :30 :41 :47 :34 :27
Juan- :11 :30 :42 :36 :16 :05
Todd McK- :32 :40 1:04 :36 :26 :20
Jeremy- :39 :54 :47 :32 :22 :10
Matt- Rx :44 :40 :48 :34 :24
Sharon- :22 :22 :44 :27 :29 :25
Todd- :43 :47 1:10 :45 :29 :10
Tommy- :45 :38 1:07 :41 :27 :05
Caitlin- :15 :47 1:13 :41 :27 :40
T- :20 :34 :50 :28 :27 :15
This was a very well thought out workout that flipped the tables on rowing from power to frequency. Nice job everyone, and outstanding job at prescription Dustin, and Matt. Even when scaled these splits are no joke. They require an ability to filter discomfort and continue rowing while everything else inside is begging you to stop.
This workout rewarded the power people and pounded the aerobs. If you could combine frequency AND power, this was your day in the sun. Throw height into the equation and we're cooking with gas. Not too many people can crank out a sub 1:25/500 meter row. Be pleased.
Thursday is an OS rest day. Open gym 5:15-6:15 for skills, a missed wod, mobility, or anything that helps you recover. Use your extra time wisely.
This is a shout out to former CFSF member Lynde Nanson, who completed a 100-mile Pinhote Trail run over the weekend. The run started in Heflin, and finished in Sylacauga. John Fenn ran the last 15 miles with her. Great going Lynde, and John.
Thanks for another great day at CFSF. Thanks for your monster efforts and great fuel.
-25
CFSF
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