Awesome ring frame! I need one of those for my apartment (and higher ceilings!).
And yes, get a gymnastics coach!!

Do you know of any chart or level to reach on Tabata(4 min.) pull ups, push ups, or crunches? either by age, sex or beginner, intermediate or advanced? I am curious how I match up with other 40 year olds. What do you think?

Today I hit new highs in each tabata exercise - 32 pull ups, 106 push ups, & 166 crunches. In between in each I rode the bike for 5 minutes, then attacked another set. Then I followed that up with 1/2 a tabata (2 min. worth) for only 14 pull ups, 70 push ups & 100 crunches. Then after 3 minutes rest I completed one full Tabata and one half for bar dips, my scores by far were not my best at 41, then 25. By that time I was wiped out at 55 minutes of tabata style.

Go hard or go home! Right?

Pat Moramarco
HS PE Teacher / Coach

hey coach,

can you help me with my pullups?
i am dragging and i still am horrible?

suggestions?

24:30.
Let's see who will be the first to substitute this with something else. Sorry to sound bitter.

Ran 5K in 0:27:02

Outdoors, kind of a hilly route.

I try to follow the WOD's to the letter.

I sometimes have to adjust the weight in lbs occasionally going for 35 lbs (dumbell) kettleball swings instead of 70lbs but all in all I don't substitiute. Well.... I do sub those muscle ups out for 120 Dips and 120 Pull Ups

Muscle Ups KILL ME

Pat- Coach Greg doesn't allow size, sex or age adjusted scoring. I put his arm behind his back one day and still he was unrelenting. Got to COWBOY UP! Keep up the great work.

I am match playing this WOD. I won the coin toss and I'm waiting for Robb, Greg, Dan and the other animals to post

LIVE STRONG!

RUTMAN

31:24

Had to stop twice to let the dog answer nature's call

23:42 5K Run - Went ahead and did this a day early.

Hey, Haha..I am the first to want to substitute. Can someone tell me what the substitute is? Rowing? And how far? I am not able to run in the DC area, and I dont have a treadmill.

Thinking of jumping rope as a substitute to the the run, is that OK? Like Mike I'm unable to run. I live in NYC, don't belong to a gym and no treadmill.

Thinking of jumping rope as a substitute to the the run, is that OK? Like Mike I'm unable to run. I live in NYC, don't belong to a gym and no treadmill.

Did Thursday and Today's WOD yesterday. Already posted my run.

Trying to work on my pullups which I am horrible at. Did 16 sets of 5 on the minute. Got half way through before I started failing on the fifth and eventually the fourth rep. Improvement is slow going. Also worked on my handstand by holding (against the wall) for 20 sec then resting 10 for 7 rounds.

Well, I didn't do a 5k. I actually ran slightly more than 4 miles, probably closer to 4.25 miles. I ran this for PT this morning, with my Army ROTC unit. I'm still recovering from my ankle injury, and wasn't running with my usual group. I'm usually running with the fast group for these ability group runs. But, the slow group, that I was in, with some pushing (mostly by me) managed to finish our 4.25 miles in about 35 minutes. This comes out to about 8:15 per mile.

I am in Toronto, so I haven't been able to do the 5k all winter...so I was glad to be able to do it if you can believe that!

5K - 19:11

19:08 for the 5K

32:00 5k
Time is estimated because I forgot my watch in in the car. Had to walk twice. Once for Cardio, once for side ache.
A friend of mine who is a distance runner ran with me and showed me a sweet cross country route complete with hills and a creek crossing.
My new goal is to run this course he showed me without walking.

5K R0W 26:57

I haven't done the run yet but will do later today. I am extremely sore today back, butt, legs, you name it! Any one else? I seem to only get to do about 4 or 5 days in a row and then about the same in between, How bad is that? I don't have a problem doing thw WOD hard and fast, but I really seem to pay for it later. Aiming for 18-19 minutes today on the run, will post later!

24:33, pretty reasonable time for me despite poor sleep and feeling ill. Came home and took a long cold shower hoping to knock out whatever bug is trying to infiltrate my system.

18:09.9 5k C2

26 spm, 270.3 watts, 6200' elev
155 hr avg / 162 hr max

2.6" off pb set 12/00 @ age 39
5.6" improvement since last 5k 02/04

To answer Pat's question I warmed up with Tabata Squats, Pushups and Pullups today.
Totals: Squats=165 Pushups=141 Pullups=49
Interesting because I don't think I have ever added my totals only logged in the lowest number performed on the 8 rounds. Time for todays run 22:48.

5k - 28:01

I'm really impressed in the times below 20min.

3.2 mi (a pathetic run... a full 2min slower than the previous 2 5K WODs)
Time= 24:09
Ave. HR= 165b/m
7:33/mile

This will hopefully be my last running 5K (knees not so good anymore), the new C2-D arriving next Wed.!

26:03 3 sec. off a PR set last year, with only one run since September 2003. Crossfit works.

27:30

Run 5K. My stop watch on my HR monitor stopped for some reason. I think it was around 32 min.

Ran 2.5 miles with unit for PT this afternoon; 25 minutes.

Confused by the comments saying they can't run in DC or NYC. I grew up in NYC and now live in the DC area and I run ... in fact, growing up in NYC in the '70s we had more stuff to run away from than in any other major city in America!

John

29:55

It looks like I have a lot of work to do in the running department. I know that I should have been able to go faster, but my lungs were burning after 10 minutes. It was not a good scene.

steve h.:

I've noticed your very impressive times on the Concept2 on some of the recent WOD's, and wondered if you'd share some of your secrets?

Have you rowed competitively, or have a lot of experience on the C2?

My best times are when my spm is about 33; your 26 spm, today, is significantly lower. Does this mean I'm doing something wrong in my technique? Many times, in order to speed up, I'll concentrate on getting a fast recovery, increasing the spm to 34-35. I've been using a "5" setting on my C2.

I get about 12-13 strokes per 100m...I assume you must get way fewer strokes per 100m...?

Are you tall, have long legs? I am the opposite.

Thanks in advance for any input you might have!

I would have loved to substitute for the run - running sucks. But since I hate it, I don't do it, and since I don't do it, I do it poorly. So I ran.

Goal was 30:00. Didn't make it - 35:55. Ugh.

Re C2 technique - don't rush the recovery. Try to get 10m per stroke. Keep your lower back strong and locked at the beginning - the key is to push hard with your legs (and make sure your whole body is moving). The recovery is approximately 2/3 of the duration of the stroke. Check out Concept 2's website for lots and lots of info (there's a good bboard there) and ask for a free technique video.

chris

Steve D
I'm by no means an expert on the C2. I've never been coached and have competed in only 1 event, the Mile High Sprints in 2002 (won my age group). I have owned my C2 since 1999 and have rowed consistently since then. The majority of what I have learned has come from reading the C2 bboard (www.concept2.com) and the forum at the uk site (www.concept2.co.uk/v4/index.html). I prefer the uk site. There are very knowledgeable rowers at both sites as well as downloadable training plans to suit most people's goals. Also, I highly recommend you read Crossfit Journal back issue 3 which contains an article called "Strategies for a Seven Minute 2k ...".

When I row, I focus on stroke rate and power output (watts). I know from experience that I can maintain 25-27 spm for 5k and 30-32 spm for a 2k. I try to maintain a ratio of 10.5 between power and stroke rate. So, at 25 spm I pull 263w and at 30 spm I pull 315w. As I strive to improve over a specified distance, I increase my stroke rate and power accordingly.

I hope this has helped. Row hard!

steve

27:33 5k.

5k- 26:27
Gunnar

21:03.5 to row 5k. New PB...last time I rowed the 5k was 21:51.1 in February. About a 4% improvement. Average watts=174.

Thanks, Steve H. and Chris K. for the good advise. I slowed my spm from 29 (Feb) to 24 today, trying not to rush the recovery, but really throwing all I had into the stroke. Earlier, I had been trying to keep an even tempo on the stroke and recovery. This time I tried to spend the recommended 2/3rds of the time on recovery.

It will take a little time to get used to the new tempo, but it seems to work.

Thanks, Crossfit, Steve H. and Chris K.!

first 5k run since Nov....and it showed with a
28:39 time

5k 22:38

I'm several days behind. 26:57. I'm losing alot on my running since I cut back to start Crossfit.

23:29 pushing baby jogger on hilly course

24:43, was nice to get outside to run rather than the hamster wheel.