I was going to row the 5k anyway...

Cool, first time I've seen us given the option to run or row. I think I'll row since I've never done a 5K row for time.

I think just about everyone saw this coming after the last couple of days. Can't believe I'm happy about a 5k

This almost seems like a relief. I have never rowed 5K before. I'm in for the row...

OH NO. I thought 800m was hard. The POSE cert isn't coming fast enough.

I want to say thanks to all of you for your input. It's really helpful and I'm flattered that you guys took the time to help me out.
Based on your advice I'm going to check out a bunch of places in my area focusing on Krav Maga. It seems like that was the most highly recomended.
I have a friend who teaches at Renzos in the city so I'll ask him some questions too.
I also got an e-mail from Dana who is a teacher of Tony Blauers Tactical PDR program in central NY. She's going to do some research for me and hook me up with some coaches in the city! How cool is that?? I'm leaning towards his system based on what I've seen in the videos.

Man you people are so wonderful. I'm excited and can't wait to get started.

By the way- Lots of people in my gym and my family have been saying that my body is really starting to change. I'm starting to look stronger :)! I feel stronger. CrossFit Rocks My World.

Thanks again people. :)

what does "RX'D" mean?

#6 - rx'd = as prescribed

by the way - who was the guy a few days ago who was "disappointed with Crossfit" because of the lack of lung burners lately?

Well here you go - 3 of 'em in a row!!

Chad Caden
Elmendorf AFB, AK
wt 150

little behind...did fran this morning
5:06

I will be honored to perform the Badger workout in the morning!!

Philly Rob: It means prescribed. Done exactly as stated without modification

Could someone tell me which issue of the CFJ shows you how to make push-up bars with PVC pipe?

Thanks!

#11 - if you are referring to parallettes, check the september 03 CFJ

yay! something that doesn't involve me doing a pullup! think i'll run seeing as how there are no rowers at our gym.

45/f/130
behind as always,
fran
8:08
21 reps w/ 65#
felt like i had to drop to 45# on 15 and 9 reps
That's what i get for doing fran @9:30 at night
oh well
all pullups dead hangs
too tired to kip.
makes no sense, i know

Day 3 of CF for me and I have not touched a row machine in years. Yeehaw. Badger was a good one today and still feeling the effects of my new friend Fran.

Wow, a WOD I won't lose sleep over! I will do the 5k in the morning. In the afternoon I am going to CFChampions here in Houston and work with Matt on my lifts.

Be wary of the 5k row! I have done it twice now. It really is an ass kicker! When you are used to rowing 500m or 1000m all the time, 5k seems like forever! I HATE to run, but I would rather run 5k than row 5k any day.

I figure running 5k would be taking the easy way out on a rough week. I've already been beat down for the last three days, so I might as well row tomorrow for a new PR.

I am so going to enjoy my rest day.

I love that rower. I want one for christmas.

Anyways, I wondering if anyone could give me a little history lesson: When and how did the tradition to name certain WODs after girls begin? I'd love to hear the story behind the lovely ladies of Crossfit. Thanks.

Hmm thank God its not more pull ups! a 5k will be a welcome change:)

Wish I had a rower for tomorrow. Guess I'm going to have to suck it up and run through the snow and ice of the streets of St. Paul to get tomorrows done.

In late with Badger for today.

2 rounds only (had time constraints)
30 x 95# Cleans 1st round, scaled to 75# second round
30 x pull-ups both rounds
800M run (914M, 2 laps around school grounds)
Time - 30:03

Next time it will be 3 rounds and hopefully fully Rx'd.

Didn't get a chance to post earlier, but reading the accomplishments and what those who knew him said about CPO Mark "Badger" Carter, I wish I could have known him too. I'm also 27 and to look at his picture and hear his stories, I think we could have had a lot in common. I would have liked to have shared a beer with him and thanked him for all he has done for me and all of us American's who live in safety behind the walls of those willing to risk life and limb to keep us free. Thank you Badger and all of our fine military men and women like him.

-Trip M/27/5'9"/165

In another week, my rower would've been here for this. Dang!

I'm STILL having trouble walking from Sunday.

I do 6250m row to sub for a 5K run, so I will be psyched to row "only" 5K. I'm also still having trouble walking from the lunges and 90 cleans didn't help!

Is anyone going to the KB Cert in TN on 19-20 Jan? I am thinking about going and want a ranger buddy to link up with.

Did Fran today as rx'd: 6:22
2 whole min. slower than my PR. Don't know whats up. Could've been from the 10 Min. KB snatch session the day before. Forearms and grip a bit tired. I guess it affected the pullups.
Badger and/or row and/or roadmarch tomorrow
Cheers

well, i doubt you will see many people rowing 5k

just back from a much longer than expected trip out of town. landed and went straight to the gym to start playing catch up. then just layed an egg on fran: 4:36 (14 sec. off pr). no excuses just gotta get better. badger will be tomorrow.

coach rippetoe

never got a chance to post about the barbell cert last weekend. never knew there was so much great stuff to learn about a squat and a deadlift. thanks to all those involved for sharing so much of your knowledge. everyone should go to one of these.

joe delacruz

man we gotta get us some tires to flip!

brandon

great working out with you buddy. ass down chest up on those deadlifts!

It's nice of CFHQ to give a winter-weather option.

Re: dragoon #18
The the Benchmark WODs have short, simple girls names because that's how hurricanes are named... Seriously. So, you won't be seeing any "Chiquita" or "Alverta" even though they are girls' names.

dragoon:

I thought they were named after girls because they're a B!tch to do.
But then someone told me they're named like storms because they come through and wipe you and everything out..

I like my idea better.

Greg, good job, looking forward to the full 10 minute video in the January Journal.

Really sorry I missed the instruction you gave at the OC Certification in Irvine. It would really come in handy for this workout.

Take care of yourself

Wayne from the OCFA

Well look at that, they are giving us options now. That's nice.

Chris S #24 I bet it's about 50/50

I've never rowed 5k, so I don't know how bad it will be, but I am so grateful not to have to run 5k, I don't care. Coach is as merciful as he is wise.

Just got "Badger" done. 54.43. I was moving strong, got the first round in 12 minutes... then I faded bad.

90 cleans at 95 lbs. with a body weight of 157 destroyed me.

well, seeing as how often i am required to run in my line of work, i think i will gladly use the dusty old rower in the gym that people lay thier gym towels on. for some reason i thought it was going to be DL's for max... how stupid.

Kelly Starrett... UNSCARED! Run that 5k son!

#31

95lbs Cleans is for a 175lbs male. At 157bs, you should have used about 85lbs.

allison... def think yur right on that one... tropical storms aint nearly as rough as a crazy b!tch... :P

enjoyed the 10-9-8-... of last week so much I did it again with some different stuff.

10-9-8-7-6-5-4-3-2-1 rep rounds
SOTS press alternating each arm, 12kg (each arm per rep)
pistols
one-arm KB swings 24kg
t=22:30

low back affected most - tight!

the snow in Whistler is incredible right now. Almost four feet fresh in the past week. Had my best "drop" day ever Tuesday, went off a few cliffs around 25', feeling great. Set a goal to get CF certified by the end of next year. Hope to get it done before the end of June.

Barely made it through Badger. Afterwards, had to lie down outside in the cold air before my lungs and heart jumped out of my body. Made it, though. Always a great sense of accomplishment to finish after giving it all. BB finished in 38:30 and I at 42:28. Looking forward to the 5K. Sick!

ken c- welcome back bro!

Can anyone tell me what it is when WOD are done Rx´d. I´m new to CF.

The sub for rowing is one 45# SDHP per 10 meters. That makes a mere 500 SDHP for a 5k row. I think someone should try it!

Bjarni # 38... Check #7 and #10

I wish we had an erg here. It's freezing outside!

Hi All -

New to crossfit and been lurking around for weeks, but serious for the last couple with the WOD's. I have been watching videos and the sort, got the journal, etc. And thanks for posting the videos on the workouts, it explains everything.

Love it all...but I have to say you guys are killing me! I have never felt so out of shape!

500 SDHP's for a sub!!! Good God...I have never been happier to see a rowing machine.

Best wishes,
Kyle

WOD #3
32/5.8/77kg

DNF

3.8 Km Run/Walk = 24:20

This is my first crossfit day ever ... a row sounds just what I need ... I'm IN !!!

Part of the Thin Blue Line was taken away from us today in South Sacramento. Sheriff's Gang Detective Vu Nguyen was shot and killed while investigating a suspicious subject at a known gang house. SWAT and K9 teams from SSD, surrounding agencies, and Feds have been searching non-stop in cold and rain and will continue to do so until the suspect is caught.

I took the time to write this as I thawed out in my car after searching in the rain for the past few hours. I write this as a reminder for people to say a silent prayer for Deputy Vu Nguyen and his family and also to remind us to hold dear to us the ones we love in our lives. All of this we know is fleeting and can be taken from us in a moment. Kiss your kids, your wife, husband, partner, and remember your friends as you walk out the door and into your day - don't take them for granted for a moment. I have seen more fellow Peace Officers killed in the line of duty in the past 3 years than I care to, and it always reminds me of how hard it can be to remember the good around us and return the love for our families and friends.

To the Nguyen family, I extend my hearfelt condolences. To my fellow Peace Officers, military personnel, and public safety professionals, I say a silent prayer for all of you. To my family, I say "I love you".

RIP - Deputy Vu Nguyen- SSD - EOW: 12/19/07

My condolences to the Officers Family

Can anyone tell me what the Sumo dead lift high pull is for rowing?
I'm thinking that it is 10 for a 100m etc

RIP to Officer Nguyen. My heart goes out to his family. Eloquent words Ian. Thank you for your service.

As a sidenote to my earlier post, after a long hard night a final hit on a house with SSD SWAT and K9 located the suspect who shot and killed Deputy Nguyen. It's closure, but still a painful wound. Take care out there, friends.

Brrrr that was rough! My legs are like bricks and my lungs are on fire.

5k sand/trail run - 24:00

Hooger #43 - look at #39

My condolences to Officer Nguyen. RIP

Thanks Nick
and yes it would take 500 reps to do it. I usually use my 1 1/2 pood KB just cause it fits nicely in the hands. I'm working nights right now and the snow outside is really sloppy on the sides of the road (Rural Ontario)
So I think I will give it a try. I may not get to 500 and I usually do around 50 in a set. so Only ten sets!

Crossfit road trip-Crossfit Central Scotland, stayed in Glasgow, back via Crossfit Manchester-great to meet Davie, Karl and Mark-thanks for everything guys! (1000 mies in two days-nice!)

Are we done with the legs for a while now? sniffle, sniffle whine whine.....

5K in 27:02 (with a lot of walking, running stretches done for 2+ minutes at 9, 8.5 & 8Mph)

I need new legs.

RIP Officer.

Row 5K - 20:38

Hammies are sore from badger yesterday, O skills and maybe a light 5k lol.

Run 5K - 23:57

I went to bed last night asking for a day off of the legs. So obviously it's not christmas morning yet. The furthest I have ever rowed is 2500m, so rowing 5k would be a test, and coupled with the fact I have two to three 5k's lined up this weekend, rowing is the sane option here.

Well my legs are still killing me from those lunges so I won't be running. Wish my gym had a rowing machine.

So I'm going for 500 SDHP's to sub for the rowing.

If that doesn't go as planned I will run the rest of the way.

John

# 6 Philly_Rob

Rx is radio short hand (as a radio operator would write it in his log) for Received
Tx is radio short hand for transmitted.

Hence WOD as Rx'd means Workout completed as received.

Hope that helps.

BTM

NNNNNNnnnnnnnnnooooooooooooooooo!

I just did 400m backwards lunge with a 45 lb vest last night...

Why coach.....whhhhhhhhhhyyyyyyyyyy...

~J~

Jonathan #31, thanks for the heads up on scaling according to weight.

I had seen that in the past, however, what is the fun if you can just do it as RX'd?

The only WOD I scale is Isabel, as I would hurt myself at high rep 135 lb. snatches (even the power snatches).

hey ;guys can anyone tell me what ;a squat clean is and how do you do one

My husband is putting together our garage gym and we received our Concept II just two days ago! Exciting to see a rowing WOD.

#52 thats 1000 miles-how did I spell that wrong!

RIP, Detective, and thank you for your service.

On the WOD:

I'd rather row than run any day. Best time for me so far for 5K is 23:06 (52 yo female). Best 5K run time is only 29:30 on the road. Feh.

#62 lee klein
go onto the main page and click on exercises and demos. scroll down and find clean. I think that throughout there are a number of good demo video's.

ALRIGHT, SOMEONE HELP ME!
I did 400m backwards lunge with 45lb vest on last night as the sun was setting. My glutes are so high and tight today...they are sitting on my shoulders! I mean, for real, WTF! I am like the hunchback of notre dame's distant cousin..the A$$back of Virginia Beach! I walk in this morning and a fellow trainer said "Yo, what's with the footbal pads?" I responded "No...that's just my cramped a$$ cheeks, not fottball pads."
Bloody hell!
(I am just joking, I don't need any help... I LOVE this pain! Only a crossfitter would really know what I mean when I say "I can hardly walk normal today, have a hard time sitting and standing...and I flippin love it!"

Can't wait to see you all this Saturday at the VOMITOrIUM at Primal in DC. Hopefully you al got my update via email the other day. Will follow with another one later! Anyone else interested in this WOD on Satuday at noon...let me know!

~J~
~Train Hard and Push Through "IT"!~

Rowed 23:25.5 as rx'd

ps- For those in the Albany area, don't forget

ALBANY CROSSFIT Dedember 23rd at 12:00!

ROUND II baby!!

All meeting for lunch after we get blitzed by Breet, Jason, Sue and the rest of our friends there! This is going to be a blast, and if you aren't in on this already...and you have the time...you really need to be here!

~J~

Brett...not Breet. Sorry.

24.29

ran a new route with more hills, still should've done better.

I don't get it that people who can run 5K are wary of rowing it. A workout's a workout. And you are all used to doing much crazier shit. Very amusing to read these blog entries...

49m/5'10"/225
cfwu
25:47

nadia

ha! just watched that video. coming off of the seat while rowing? never heard of such a thing.

freddy c

thanks. good to be back. hey where's my t-shirt?

30/m/180

Row - 20::27

My legs hurt.

Will do the 5K tomorrow but today, opted for what I believe is called "Diane":

21-15-9 deadlfits and dips
Deadlifts at 100 lbs. and dips at -60 with assisted dip machine :)

24:29
Yuck. I'm just plum wore-out.
Christmas cookies are starting to catch up with me.

so can anyone give me a guesstamate of a 5K equivalent for bike riding...i'm guessing something like 10 miles but if you know for sure lemme know so i'm not shorting myself

Anybody do 500 SDHP? I was thinking about it but opted out for the run instead.

Row @ 23:08. (Damper was on 7)

M/30/5'7/183
Row 5k, Damper 4
23:14

did Fran 2 day but did pullups firstby mistake.I beat my last time by two min.Can any one tell me if switching the exercises like i did makes a difference or is it still as rx'd?

Folks, a 5K row is not long. It does not really get painful till' say, 9K. If a 12K row came up grumbling would be understandable.

M/40/5'11"/200
26:47

F/37/5'6"/137
25:54

30 degrees

Had to run 1k to loosen up the legs

CFWU minus squats and replaced pull-ups with push-ups 3x10
Time 5:55

5K Row, Damper @ 9
Time 21:19

weighted dips (45lbs)
3x8

Thanks to coach and all the other who keep this place going. I have been trying to follow for about 6 months now. Thanks for all the help.

5k row 20:41

Battery was dead on the Rower, I have never rowed any distance before (Fight Gone Bad at the Cert last week), so I had no idea how long it would take. I didn't want to run as I'm in the Corps and it seems like I spend my life running around doing some nonsense or another. I rowed for just over 20 minutes. I have no idea if I rowed 10 ft, or 10 miles. I'm guessing that it was probably around 5K.

I was at the cert where they made todays video. I had never rowed before, and got up on the rower in front of everyone...let's just say that I was a very effective training aide! I didn't have my butt fly off or anything, but I guess I was a classic boob otherwise. Great instruction, and I tried to apply it today. The instructor was very good.

My biceps are sore, very sore. I did not relax my arms for the first ten minutes, and as the dull pain turned into a dull burn, I realized what I was doing wrong. Like everything else, if you want to get better, gotta do it, gotta do it right, gotta practice, practice, practice.

Tomorrow, I'm going to do the rest day as Rx'd! This has been a long two cycles. Bring on the rest day.! I think I'll take mine in the rack with an extra 15 minutes of sleep and an extra block for breakfast!

Semper Crossfit!

Thanks everyone!
I figured it meant recommended or something like that.

Good luck with the 5K's and enjoy the rest day!

32/m/204

5k Row: 23:54

bw: 182

5k elliptical 18:30

Did 5x5 push-press as warm-up(missed last friday's WOD)
115/125/125/125/125

Damper@6 18:56. Not yet at my college rowing level but getting surprisingly close.

I watched the shoulder/press/jerk try panel. Can some explain the diff. between the push-press and push jerk? I didn't really see a diff. in the video.

Thanks

#80 Maximus

Maixmus writes: "Folks, a 5K row is not long. It does not really get painful till' say, 9K. If a 12K row came up grumbling would be understandable."

That was a bold statement. I don't personally take aoffence to it, but I feel as though that waS an offensive statement. How do you know what is difficult or painful for who? Isn't the degree of difficulty relative to one's level fitness?
I have been a trainer for 9 years, and an athlete all my life. But fact of the matter is I have COPD, asthma and a bad heart (two heart attacks.. and I am only 32) and frankly I find 5k diffcult! It bloddy hurts. I enjoy that pain, that struggle, and know that it is an automatic when doing a 5k, so I look to increase my threshold. But not everyone is like that.
If you find 5k to be a walk in the park, then hats off to you, seriously. But leave those who struggle with it, or grumble as you so eloquently put it, alone without your "$uck it people" comments. It is not nessasary.
Check it at the door Max.

Great job to all of those who are attacking this one today, whether you kill it in sub 15:00, or you make it through by the the skin of your teeth!

~J~

~Train Hard and Push Through "IT"!~

35/m/70/170
Amundson wu
5k, a slow and painful 26:17

Once, my wife and I had a row for over 300 miles in the car. We barely spoke the whole time. Do I get credit for that? ;)

I'm going to shoot for sub-28:00 barefoot on the treadmill. That's a big deal for me to break 30:00, since I suck at running in general.

IAN CARVER

Well done, we'll remember Nguyen and you in our prayers.

Get'em!!

Hey who was that guy on the video? As someone who lives in a VERY snowy state I am glad to hear others are rowing when they can not get on the road or the trails. If anyone has questions about rowing feel free to call me. - Greg

Hey it would help if I gave the number. 1-800-5676 ext. 3074. Greg from Concept2

can't get through with any of my posts?Why?

Age=27
BW=187

20:22.

2k meters on C2 rower - 9:46
2 mile run - 10:36

Btw, thanks for the video Greg!

"C2 rowers are to treadmills, what professional athletes are to little leaguers." Just in a completely different league.

Yesterday,

m/31/190

Today,

m/32/190

Like wine....gettin' better with age. LOL.

Will do yesterday's WOD today. Perhaps if I have some left in me, I'll do the extra 1.5 miles to make up the rest of a 5K run.

You all are in snow, but it's still pretty warm and humid in south LA (Louisiana, not L.A.). Wish I was near you all on the East Coast, sounds like you guys have a blast. I can't find one soul around who will brave this training with me.

19:02 row
Next time I'm breaking 19

bw 170

subbed 500 sdhp for 5K row

22:13

Deputy Vu Nguyen, Thank-you for your courage, service and sacrifice. May god bless his family and friends.

5K ROW at damper 5

24:22

Pretty stoked for the 1st time really rowing. Next time I will push it a little harder and shoot for 20-22 min 5k.

Matman

5K ROW at damper 5

24:22

Pretty stoked for the 1st time really rowing. Next time I will push it a little harder and shoot for 20-22 min 5k.

Matman

Row:22:51

Any crossfiters in the Columbus Ohio area?

I will be travelling to Ohio (Columbus/Newark area) from 12/25 - 12/30 and will go through some serious crossfit withdrawl if I don't feed my addiction. Looking for somewhere to workout. Anyone out there?

I decided I would go for 500 SDHP's since I don't have a rowing machine. I figured I'd be done in 15 minutes - what a joke.

250 reps in I was at 15 minutes. I had to finish with 2.5K so I wouldn't be late for work.

Total time was 29:59

Legs are still hurting from Lunges on Sunday - WOW

john

Maximus writes ~ Folks, a 5K row is not long. It does not really get painful till' say, 9K. If a 12K row came up grumbling would be understandable.

The degree of difficulty of a workout, or exercise, is relative to a crossfitter's level of fitness.
Don't forget to check it at the door bro.

~J~

Hmmm, I didn't even know they threw runs in as the WOD. I did 5K this morning and the Badger during lunch. Lately my runs have just been jogs though so I'll actually put on on this 5K tomorrow.

Mike~

canoer_M

with a push press you use your legs to help you press the weight overhead.

with a jerk you use your legs to start the weight moving and end with a jump. while in the air, you use your arms to push yourself under the bar (instead of pushing the weight up.) you then catch the bar with your arms extended and your legs either bent or split and bent for a split jerk.

hope that helps a little.

-peter

canoer_M

It's all in the knees and elbows. On a push press after the legs dip and drive the knees stay locked and the elbows straighten to fully extend the weight overhead.
In the Jerk after the dip and drive the arms are straightend as the lifter accelerates under the bar and catches the bar with full arm extensions, however the knees will be bent, to finish the lift the knees will be straightened to the locked position with weight still locked out overhead.

This is why you should be able to Jerk more than you can push press because your legs should be stronger than your arms.

Hope this helps..

Can somebody tell me what 'Run' means and what 'or' means and what 'Row' means and what '5k' means?

If only there was some sort of book with words and their meanings listed in alphabetical order. One day they should make a world wide network of computers that you can use to search for answers to hard questions.

If too many exclamation marks are used, then the spam filter won't allow the posts. Take a sedative, JRock, and you'll be able to post like there's no tomorrow.

;)

My legs are a mess, but I'm going to see if the base gym has a rower--I doubt it--otherwise I'll do an easy run today.

Sidenote: headed to Kabul for 365 days soon! Good times...

5K Run - 24:30

EveryGuy,
I think Al Gore is working on that...

Decided to keep it rolling and did the row instead of the run.

5k row 20:52.

Should have pushed it harder the last 5 minutes. Ah well next time will be much better.

31/f/158/68"

5K row
26:34

i broke this up into 200m sprint/rest cycles after the first 1K, since i had not done a long row before. i feel great and know i can do better next time around.

i know there is a ranking on the Concept2 site, but i couldn't find it. anyone know where it might be?

post: CFWUx2 (-squats, dips.); kipping work.

ck

61/m/177/6'

CFWU x 2 (+ 2x10 ring push ups)

WOD 5k row

21:47

Everyguy,

There's no room for that kind of attitude here. Take it to one of your other blog's if you feel the need to put someone down.

J roCk-

400 meters . .backwards?!! with 45#'s?!! CRAZY. You're nuts! and now I have to try it (but without the vest, at the least the first time). It's really looking like I probably won't be able to make it to Albany on the 23rd. I'll keep you posted. Strong work on those lunges those man. Keep up the inspiration.

24:30 5k row.

30/m/6'/175
23:57 run

Bwt:150.5
:24::25

27.m.5'8.167

5k - 26:40
8:25 pace
392 calories

run times getting better

5K row: 18:03 (damper on 10)
1:48.5 ave/500m; 376 cal

M/22/6'1"/185

Decided to do the run, 23:02. So close to breaking 23 minutes, next time.
I'm going to do the row tomorrow and try and get past 18 minutes. Here's to lofty expectations

Happy B-day Paul

Thanks peter(108) and mhlane (109), those descriptions help a lot.

jake

M/32/172/5'7

Badger as listed: 27:59.

This was the toughest WOD I have done! I have to learn to pace myself b/c was shooting for 9 minute splits and sprinted through first one in 7:42 and almost met pukie b/w 2nd and 3rd round.
Brutal WOD and tough to do by yourself . . .really wish I had at least 1 other CrossFitter guy at my gym.

#72 ken c-

ha, i almost spit out my morning coffee (yes starbucks) while watching today's video. was just about to email it to you, then checked the comments. comming off the seat while rowing? who would ever do that? ;-)

it was a pleasure working out and hanging with you. glad to see you made it home safe and sound. i'm still pissed you beat me on jackie. ;-)

colleen-

just saw your post from yesterday! awesome that you got your boyfriend to try crossfit, sounds like he is going to be great at it!

#106 john g -

oy! i can't believe you went for the SDHP's. Your booty is going ot be sore tomorrow! yikes, good work!

still haven't decided if I will row or run tonight, either way happy this dosen't involve pull-ups. my shoulder is killing me.

p.s. i ate 1/2 of a doughnut yesterday. what is with these office people brining in so many treats during the holidays? doughnuts, cookies, chocolate covered pretzles, cheeses, anything i love is sitting at this table staring at me for 8 hours a day. if only my 4oz of tofu, 2 cups of green beans and 6 almonds tasted like cheese and crackers. i usually have impeccable self control, but this month has been disastrous. maybe i should run and row today. :-)

That was hard after doing the lunges. 21:06 on the C2, PR.

Tariq

A big huge thank you to Russ H. for rowing alongside me. Misery loves company!

freddy c./42yo/185#- 19:36
Off my PR by :46

russ/39yo/202#- 20:04
New PR by :16 Congrats!

RIP Deputy Nguyen. With great sadness I will wear my mourning band on my badge tonight.

Be safe out there guys and gals.

The powers that be must have removed the 'everyguy' comments that people are responding to because I can't find them. Censoring on crossfit? I am somewhat disappointed.

Plenty of opportunity for a 5K while on leave w/o computer or regular gym access. Did "Mary" today in honor of the 8th anniversary of my mother's death 8 rounds. Nobody special, but a hero to me.

Just booked my ticket to D.C. for Saturday. WooHoo. Can't wait to meet you crazy people.

I'll be the one wearing the Santa hat :)

In addition as I read the comments,
Hoo yah, Deputy Nguyen, Fair Winds and Following Seas.

22:32 on treadmill @ 1% incline

I like that Coach is posting video clips that address recent conversations on the message board. Today's C2 rowing video seems to be scripted to answer specific questions that have been recently posted. Same with the Burgener and Rip clips lately. Same with the in-depth kidding clips these last few weeks. Thanks. It's cool to be part of a community where voices are heard and questions are addressed.

5k run - 26:24

It was like playing frogger on the running track at the community center with all the fourth graders w/o supervision. I love our school system.

Thanks Eric.

Allison~

Can't wait to see you there as well as everyone else! There are 13 confirmed people to attend, plus I am sure that there will be a few more that will jump in as well!
Don't forget your bucket...
don't forget you O2 tank...
Don't forget your portable AED...

If you do forget, it's okay, a few of us will have ours! LOL!

~J~

Really was hoping for OHS or Snatch 7x1.

5k row - 20:15 (PR is 19:13).
That was quite painful.

Prior to row:
Jerk behind neck snatch grip:
187x1 (+ ohs x3)
220x1 (+ ohs)
243x1
264x1 PR by 11 lbs

Rack jerk
133x3
187x1
220x1
243x1 - PR by 11 lbs

M/33/5'9"/210#

27:29 5K run

#110 Theresa~

Take a sedative? It was a question that I posted to see if it would at least post the question. The problem was not in the exclamations, nor in the profanity, nor in using another word for spouse, it was one words likeness to another that the spam filter was catching it.
But thank you for your arrogant suggestion.

#117 hub

Have a go! It is great pain! If you are unable to make it, then happy holidays to you and yours and congradulations in advance on the new addition!

#116 Trent

That is exactly what I was trying to say to #81. Cheers!

~J~

m/29/6'1/212

Row 5k
Time: 22:18
Damper: 3

Notes: My back tightened up bad after about the first 1000, plus my feet were getting all jacked up on the rower b/c I was wearing Vans. Note to self, don't do that next time.

33M / 188# / WOD #225 / CFT 845

CFWU, then Row 5K in 21:18

Warmed up on C2 for 1700m 5k run 20:59 on teeadmill.

That burned, I was questioning myself in the last half mile.

27M/6'0/185

5k row: 22:34

My legs hurt

Sporadic and hectic schedule have made CF difficult lately, doing what I can.

Yesterday, Fran: 6:41, more than 2:00 slower than PR.

Today, Badger: 37:50, 800's were pathetic.

Tomorrow: 5K row, because I hate rowing and I suck at it.

I have noticed that I can smoke the 21, 15, 9 work-outs and 5K days, but the hero work-out days are mediocre at best. I start out at blistering pace, but quickly fade out. Is this an endurance issue or more on the lines of long-term modal capacity? Are those the same thing?

M/25/215/6'4"

Row; 22:14, damper in between 8/9

killer week....stoked about the rest day!

Ran 5k
25:44 (PR)

The first mile, my legs were reminding me of the lunges from a few days back, the last mile, they were talkin' to me about yesterday's squat cleans.

I'll take a 5km run over the row any day.

Found a good loop with no stop lights. Have 3 nice climbs along the way.

28:23.

25/M/6'/195
5K Row 20:32

What damper should it be on?

23:15 row

22.37
legs felt like cement.

opps- running

5k run- 32:30 on a treadmill. I hate running on a treadmill my time is always more! Ugh.

Gary..51/M/205....5k...23:19

Hey NCsheepdog are you home yet? I would expect a work out soon.....

27:18, within my goal of 28:00!

(Barefoot on treadmill at 2%)

This is a big deal for me, since I've never actually timed a 5k for myself. I'm hoping to shave about a minute per month until I get closer to 20:00 or under.

rx'd
running
22:00

Vibram FiveFinger question for anyone who uses them:

For running, walking and occasional light hiking, should I go with the strap or strapless version? The $10 difference is insignificant to me.

Opinions? TIA

First Crossfit WOD ever.

31/M/150

Warmed up with pullups
Finished the row in 24' flat.

Got blisters on my hands but continued to finish. God this is going to be hard

46 / 171

as rx'd on the mill at 1% - 28:55

After the quads went numb at .5 miles, the rest of the run became a blur.

25:13 row

The row felt great today. I got an early Christmas present of the Crossfit Journal from my wife and I love it very informative and there are some great video journals. This month there is a lot on the POSE method of running. Anyone else using the method weather on treadmill or outside and if so how is it making a difference?

Row 5K

5K in 19:59. Goal, beat 20:00 accomplished

What the rowing machine said
20:04
1:47 /500m
5024 m
1:59.7 avg/500m
13 split meters

Damper setting 5

#161 botdoy

I've read a little on the pose method, but I don't know how precisely it lines up with the other stuff I've read on barefoot running. I've gone barefoot for the last year, though I'm far from an avid runner. Initially, it was a lot harder on my calves and feet, but they got better. Also, NO shin splints. Ever. That's the best part. You just have to start slowly--the treadmill at my office gym still causes blisters on the balls of my feet and on my toes, though they are slowly becoming callouses.

I can't go back to heel-striking, it just feels odd to me.

39/m/199#/6'1"/565CFT
CFWU
As Rx'd
33:48
Good to run again

canoer_M, peter, and mhlane

I've trained for and been in Olympic lifting competitions in my youth and it's all about perfecting your technique. The only similarities between the push jerk (pj) and the push press (pp) are the dip. For the pp, your elbows are pointing down to the ground, not out in front of you. After the dip and gentle* drive through the heels to give the weight its first impulse, you finish the motion of standing straight up by using your deltoids and the medial head of your TRICEPS to smoothly push the bar overhead to a locked out position. At the end you pinch your traps to stabilize the bar overhead.

You do NOT drive with the legs for the pj. After a slight dip, you violently shrug your shoulders by using your TRAPS to give the weight its first impulse. For pj it's common to exagerate the placement of your elbows and point them out in front of you to isolate your traps and not use your triceps for the impulse. (This is why you can pj much more weight that you can pp. Your traps, which go from your neck down to the middle of your back, are huge compared to your triceps and delts.) You only extend your hips to allow your torso to follow the bar upwards during the impulse. After the impulse, you drop down back into the dip and finish the motion using your triceps to lock out your arms overhead.

Adding the split to the jerk makes it easier and faster to drop when you have lots of weight (ie. the same weight that youve just cleaned) to put overhead, but its useless and dangerous without proper technique. This is where you might think that you have to "jump" for the split jerk, but really you are shooting your front leg out in front of you while you keep your back leg planted for stability. Before your front leg hits the ground and the bar is fully locked out, you can get down even lower by moving the back foot back slightly. This also prevents you from giving the bar too much forward/backward motion. Since both feet move from their original positions very quickly, it seems as though you've jumped but you havent. When you get up to higher weights, it is definitely not good to do an actual jump and get any more than a centimeter or two of air when doing the full squat clean and jerk or the snatch.

*The pp drive with the legs is "gentle" compared to the pj drive with the traps because for the pp you're only initiating a slow motion for the bar, whose velocity will not significantly change until it slows to a stop at the end of the lift. For the pj, you are sharply increasing the bar's acceleration because you usually have a lot more weight to put overhead. The jerk is a technical term in math/engineering for any change in acceleration of an object in motion.

#158 ash: I tried on the strapless ones, but I bought the strappy ones, and they've been great. The strap helps if the closest size is a little too big; instead of cinching up the back to hold them on, which produced a weird fit for me, you can just strap them down, since you aren't depending on tightness in the heel to hold them on. Also, I plan on lake-swimming in them when it gets warm again, and it'll be nice to know they won't come off.

20.34, 5km row. Avg watts: 186

5k run - 22:02.

2 seconds off my pr. Felt great until about 16 minute mark then started to labor.

Kind of off-topic but, I saw these sportskool.com training videos featuring UDT/SEAL instructors at the following link:

http://www.sportskool.com/sports/navy-seals

Thought everyone might like to take a look at them.

Hoping to get this WOD in today, but work may interfere. If it does, then it looks like I'll do the 400 meter Walking Lunge WOD. Based on the comments I've read I'll need a rest day after that one! But what good is a rest day if I can't sit down?!

22/m/190/6'4"

5k erg; damper at 3
1:38 avg split
16:42

Quite the grueling task, but equally fulfilling.

40/M/170

5K run: 23:05

18 seconds off my PR. Like most, my legs are cooked...

#150- Damper settings change from erg to erg, due to a few factors- mainly dust and age. Drag Factor, which is a numerical value that relates to how "heavy" the erg (C2 machine) feels, is constant across all ergs. On newer models, you can access the drag factor via the "MORE OPTIONS" button on the main menu, then pressing "DISPLAY DRAG FACTOR". A common number to see here would be between 120-130, which correlates to damper setting 4-6 on most models.

maybe more than you wanted to know...

I've found a lot of VO2 calculators on the net, but I'd like to ask everyone, what you believe is the best way to calculate VO2 Max?

23/m/185

26:44 5k run as rx'd

Beep test is pretty good.

19:56

M/37/185/70"

Row 5K as Rx'd: 19:57.
1:49/500m average.

Great workout.

Did a interval running training with a client early morning and week-1-day-3 of the Burgener program a couple of hours later.
The 5 km will have to wait for another day.
Have fun, Johan

Forgot to add damper on 7. What is the recommended damper setting for a workout like this? 7 felt pretty darn good.

39/m/176cm/69kg

5k run

23:55

Last time 22:06 (heel-striking!). Tried to run POSE-method again. Felt better this time, but still slow.
How long does it take to convert a heel-striker to a ball-runner?

Any suggestions to steepen my learning curve, like books, videos or seminars?
Every advice is appreciated.

22:28 row damper = 6

#174- Going in to an excercise physiologist, strapping on a mask, and doing a step test is the most accurate way to gauge Vo2. Spendy if you have to pick up the tab, and step tests really suck. Also, if you do go in and get a step test, make sure you test while doing whatever cardio you are best at (rowers should row, runners should run, and cyclists should ride). Otherwise you will not get an accurate score.

That said, Vo2 is fun to know, but my take is: If you are not winning, it does not matter if your Vo2 is better than the guy who is.

Damper setting is irrelevant. Power is based on your pace:

Power (Watts) = 2.8/(pace)3

Pace = time(seconds)/distance(meters)

The damper sets what kind of "boat" you're in from a light, one-man skull to a big 8.

42yom / 146

I could not make up my mind so I decided to do a combination:

4 rounds for time of:
25 SHDL - 46#
500M Row
500M run

23:42

Great work-out

Row: 18.22 - But as a rower I should have done better.

the change in altitude made a huge difference... 21:18 on the paths in town.

10k Run

51:00

Legs were toast. Not a very good time. I have the Miami Marathon in January and it's not looking good. Shooting for a 4 hour finish but we'll see. Tomorrow's rest day will be savored.

#171 nate: You sir, are a hammer!

#183 Boxer_4 Thanks for the clarification.

25:39 5k run on treadmill

M/27/160/5'9"
Row 5k as Rx'd
Damper @ 10
22:27

Row as rx'd
20:54
longest row ever,
so PR

My Prayers and Condolances Go out to Officer Nguyen and his family, as well as to each and every Soldier, Sailor, and Airman who has given their life in the defense of our Nation.

Third day of CrossFit... beginning to like this:

23/m/170/5'8"

5K run: 27:02
AV HR: 180
MAX HR: 193

bwt:152

row 5k: 20:02

Tried toe striking... daddy like. Took it slow but I'm going to use winter break to switch my running technique for good.

22min flat

31/f/135/5'4"

Thank goodness tomorrow is a rest day.

I kept cramping and stitching on the last mile.

5K Run -- 30:22

Pitiful, I know.

as rx'd 5k row 20:04 21 sec off pr.

32/m/215/6'5"

5k run: 21:15

Fastest 5k, but it was on a treadmill so doesn't mean much to me.

set out to do 5 k row, but sharp pain in bicep ended up doing

2k row
4 rounds 50 double-unders and 25 sit-ups
2k row

about 27 min

28yr old male 165lbs

Rowed 5k 21:38.8

19:39 run 5K
cold and windy on way out, went too slow out
PB is 18:30 on that course

went for a 15 min. moderate pace outdoor run, still not feeling good

5k Run....felt like I was running in cement boots!

22:17

32:55
In the rain and 50 degree weather.

32:55

M/29/180cm/80kg - Helsinki, Finland

Bloody hell!! I was such a low-performer yesterday so I did both 5K run and 5K row today:

5K run (25:16)
5K row (21:08)

Felt like I had plenty of shots left after both of the exercises so am looking forward to a repetition to cut off a few seconds/minutes!

22:47 run as rx'd

December 20, 2007
Thursday
Run or Row 5K
Time 38:14 minutes avg HR 138

This is a welcome break from Fran and Badger WOD.

Rowing SDHP 1000m
To tired to ddo much more

Livestrong!

December 20, 2007
Thursday
Run or Row 5K
Run: Time 38:14 minutes avg HR 138
This is a welcome break from Fran and Badger WOD.

row 5k
21:39

26/m/6'3/170#

Ran it in 20:39

Any crossfitters in the Lewiston, ID area? Coming home for Christmas and would love a workout buddy...

M 48 70" 173

Run or Row 5K SUB Elliptical

30:00

37/m/165

Run 1.5 mile 12:49

Row 2,500m 10:07 196.1w power ratio 1.19

28/m/187

row 5k, damper 7

20:44 (PR by 1:45, though this was just my second attempt)

27 yom 195 lbs.
5k 19:34 nice day. i couldn't resist the run.

5K in 27 min
Avg. Elevation: 5650 ft

20 Dec 07

26:00 flat, yeah!

26:08 rowing

3 sets plate drags 25lbs
3 sets see saw presses 25lbs
3 sets overhead shrugs 80lbs

36M/5'10"/172#

5k run: 24:25.

My second slowest run this year. A lot slower than the last time we did a 5k after 400 lunges. Still enjoyed the run.

Did Badger today as rx'ed: 39:36. Rough, runs outside. I be whupped. BW:167 Y/A:59

37m 185
23:30 (:30 off my pr pace. boo)

Tim:

did last Saturday & Sunday's WODs;
will row 5K tomorrow.

notable PRs:
300# total (BW+weight) on pullups,
287 steps with 20# vest in 10:16 for walking lunge

see y'all tomorrow...

5k row 18 min 23 sec damper set on 4 and average 28 strokes/per/min and my quads were smoked from yesturday. Thank god for loud punk music and being able to jump in a snow bank when done! Rest day anyone? - Greg

44/M/6'/185

3.5 MILES AT THE STATION.
TIME: 23:05 WITH SOME HILLS.

FELT BETTER THAN THE 800S. WEDNESDAYS WOD WAS A PR FOR ME EVEN THOUGH IT FELT SO HARD AND SLOW.

RURAL/METRO FIRE DEPT
TUCSON, AZ.

playing catch up
so did fran today with my mod-jumping muscle ups vs kipping pulls= a lot more work output for my big body
hurting from 3 days at disneyland and 400m worth of lunges last night so biked a fast 5k then ran some 400s
saving room for the badger
hoping to finish the badger but my goodness that one looks tough

What I said about the sedative was meant to be a joke--that's why I used the symbol, ";)" after I said it.

Also, I believe Maximus did not mean to put anyone down. He had been a frequent contributor to this board and always provided excellent information and support. He has not been active on here as in the past, but I distinctly remember learning a lot from his posts. Check out his blog sometime if you'd like to meet a positive, dedicated CrossFitter.

There has been a wave of new people, who I welcome, but new blood always brings on tension because of the barrage of questions. We all just have to be more patient with one another--that's undoubtedly why my attempt to poke fun at JRock fell flat.

Blessings & Merry Christmas everyone!

Run or Row 5K

Row: 20:53 damper 6.

Average per 500 about 2:05, a little better than my last 2:06 for 6250m sub I do for 5k run (actually closer than that due to rounding).

Well, I'm psyched to be in the mix of average times as opposed to my usual spot at/near bottom.

26 yom 6'2" 155#

Still sick so I'm taking it easy on the cardio "lung-burning" days

Weighted pullups: 1-1-1-1-1-1-1

70-75-80-85-90-95-95 (tied PR)

#171 Nate - wow thats impressive. When I was in college i was very close to your size and my best 2500m row (we didn't do 2000m pieces back when I was in school) was 8:15 which was very competitive on the team. I couldnt have kept that pace for 5000m. I'm betting your best 2K time is in the 6:00-6:15 minute range. I'll enjoy seeing what you put up if we ever have a 2k row. I'll be lucky to hit 20:30 on this 5K now. We shall see.

#127 Nadia
Don't forget about the varieties of popcorn too. The office is not Zone friendly this time of the year!

5K row for the first time, 20:08. Seemed much easier than running 5k. I gotta agree with Maximus.

I have to add Maximus is a good guy and gave me helpful advice once on a newbie question I had, and I am weak and slow so I appreciated it. Thanks, Max. Also, I have to say that after recent workouts I looked at this one and said "Good, I can grit it out for 20 minutes or so."

1 mile run
CFWUx3 (-pullups)

5k row 20:18 (set at 7)

First time rowing anything over a 500 for time. Took it out too slow; definitely should have been under 20.

29/M/175

26:26 while dodging the students in the hallway.

47yom 160#
22:44
11:28 out
11:16 in

Decided to do a row 250m / and 50 push up combo that I did in Jan. At 8 rounds I stopped bummed my time was already over and last time I had got 10 rounds with less time. Turns out- it was supposed to be row 250m / TWENTY push ups. Not FIFTY.
Oh well, I did 400 total push ups. That equals upper body out with the lower body with with the 400 lunges I did Tuesday.

8 rounds: 250m row/ 50 push ups
Time: 28:21
Erin

37/F/122

Yesterday: did Badger, scaled for puppies. 3 rounds: 20 30# squat cleans, 20 jumping pullups, run 400 meters.
15.17
Couldn't post yesterday because I kept crying reading about Badger.

Today: first time doing anything more than 500 meters of rowing. Last night when I saw the option, I told my husband I didn't feel like rowing and that I'd probaly run. He said I should row, and I did.
5K, damper 7, 24.13.

Toasted!!

RIP Vu Nguyen and CPO Mark Carter. Thank you for all your work in protecting me and mine, and for your ultimate sacrifice.

4 of us at the station subbed 500 sdhp's for the rows with a 45 lb bar. My forearms got hammered. I have no clue on the time. My watch died. Anyhow, it was a bear.

48/M/140

19:00

Made up for yesterday:
1/2 Badger
45# squat clean-15 reps
jumping pullups - 15 reps
Run 400m
3 Sets for time:
27.53
I also hate when new heros are given WOD's but I love that they are posted here. It gives me a chance to show my 14 year olds real heros with their stories.

In8girl . . . are you a chiropractor?

21/M/140

Warmed up with 500m rows.

Finally caught up with Fran today. First time doing it as RX'ed. Was doing 75# about three months ago in 8:20 and 7:49 and last month I did 85# in 7:20. Proud to say today was the full load at 8:04!

Took a break then practiced my split jerks. What a day.

22:28

Splits of
4:39/4:22/4:39/4:38/4:10

First time more than 500m on a C2.

Pleasantly surprised & thoroughly fried!!

m/36/170
Run 24:11

46 yo - 6' - 225#

CFWU x 3 + Burgener WU x 3
(Moderate Intensity)

As Rx'd: 5K row:

20:54

First 5K row, much room for improvement!

Looking forward to the rest day, leggs smoked from the past 4 workouts (Begining with the 400 lunges). Good stuff though.

If it doesn't kill you, it will only make you stronger!

40y/o M
75'' 199#
Row 5000 meters
19:00 min

My 5k was not easy BTW

m/30/191
5k row
20:26

18th WOD since 11/14/07; did walking lunges as Rx'd on Mon., Fran. on Tues., Badger yesterday. This row was very welcomed, my legs are smoked. I HATE STAIRS. Row 5000 as Rx'd 20:29

M/Asian age 35 214lbs. 6'0"

29yo M 165lb 5’10”
Jog 750M, stretch.

Run 5K: 27:32
Road partly snowy, 22°F
Stretch after
Compared to 071129: 26:36 on dry road

18th WOD since starting 11/14/07; Asian/M 6'0" 214lbs. age 35/ Mon. Walking lunges as Rx'd, Tues. Fran., Weds. Badger, today the row was welcomed 5000m as Rx'd 20:29 damper st 5. My legs are smoked!!! I HATE STAIRS.

As RX'd
M/30/5'11/208lbs.

5k row
20:39
Why do my Hamstrings hurt so bad?

46-195-M
5K row...17:54.4 PR

Just have to share a great Crossfit moment. Today's my day off, my 5 year old daughter says "Daddy, watch me do a crossfit thing". She proceeds to shoulder press the 2 person "rocket rider" swing on the swingset(maybe 5-6lbs.), then climbs up and does 2 pullups on the wide cross bar, feet kicking the whole time. I turn to wife, "she's gonna be kipping before you know it, I'm so proud" (wifely roll of eyes).
PRICELESS!

44/178

5k Row: 19:27

First time doing a 5k row.
Stats:
Drag: 6
Ave Strokes: 24
Ave Watts: 220
Ave 500/m: 156.7
Ave HR: 164

That wasn't much fun. Andy, #248, can't imagine what a 17:54 feels like, other than painful. Nice job. David

Mark

Rowed 5k

20:45.1

Boy, I sure hope this doesn't come out the wrong way but here goes.....Is the WOD all everybody does or is that merely a part of your normal workout? I'm not trying to come across as a tough-guy at all it's just that with all the different types of workouts available (Kettlebell, Bodyweight only etc.) that the WOD's center around traditional weight lifting exercises coupled with a cardiovascular exercise. I guess what I'm getting at is are there WOD's done with Kettlebells or sandbags or med. balls etc?

35/M/180
CFWU
FRAN 8:12
5K Run 23:45
A little slower the my norm, but its been awhile since the snow came. Got to like Manitoba winters.

26/m/165
5k run 23:15. 2 minutes slower than last time. I don't know what happened, but I was running on ice.

Jon #252

There are plenty of WODs that use rings, bodyweight, medicine balls, and kettlebells. Many people participate in other athletic pursuits/hobbies as well as physical jobs. But the CFWU and WOD is the mainstay for most CF'ers workouts. Anyone can correct or augment what I've stated as appropriate!

26/m/5'10"

Really hurtin' today from Badger and Fran over the last two days. Brown and I were going to do both the 5k row and run, but we each only ended up doing one and half of the other because our legs were beat.

5k run - :20::51

2.5K row - :09::22

Time to take a week off! Happy holidays to everyone.

Day behind. Did best version of "Badger" possible for me, details there.

Totally fried. Under-fed, under-rested, over-stressed. Rest day tomorrow.

23:00 5k run

Row 5k 00:08::32
Run 1mile 00:07::30

Was going to run 5k also but legs were too dead after rowing.

Once again Mike was a loser and stayed to play Halo 3 instead of working out. What a pansy.

What is SDHP?

49/M/174

5k dreadmill run - 23:39
first 2k at incline level 6 (whatever that means), remainder flat

You should bear in mind that treadmill running lacks wind resistance. So you're not as fast as your time would indicate. The difference is at least 10%. Some people attempt to compensate by adding
incline, but it's an inexact guesstimate.

In real life, you don't chase bad guys on a treadmill. Nor would you run a race on a treadmill. So it's always better to run outside.

And as you may have surmised from the "dreadmill" crack, I don't like running on treadmills. I run in all weather. I have all the gear, including "Yaktax" to strap on my running shoes. Tourists have even been known to snap pictures of me. But here in Toronto, it was just too icy to run outside today. I want it to get colder. Or warmer. Instead, we continue to hover right around the freezing mark....which is the worst.

The gym was giving out free candy for Christmas. The also sell "healthy" muffins. The guy behind the counter was obese. So were the people on the treadmills next to me. The mind boggles.

31/M/163

5km run outside on the road.
Measured by Garmin Forerunner 101 (GPS)- 3.1 miles
Time: 19:21

Then a 5 minute rest and onto the Concept 2 Rower

5km row
Time: 19:41

nope sick yesterday did Badger today, hold out for 5 K next time

nice easy pace, 3.2mi

TIME - 24:35

Joel,
Thanks, I appreciate it. I was introduced to Crossfit a few years ago while I was being certified through the Physical Fitness Instructor Training Program (PFITP) from one of our instructors from Glynco, GA. I really liked it then and soon had many of my coworkers making up their own challenges and workouts. For some reason it just fell to the wayside (probably due to our work tempo) but am glad to say that I am back in the ranks of the believers. Crossfit definitely reminds those who think we are in shape that....maybe not so much.

Life had me too busy yesterday to do the badger.
Did it today, but couldn't really leave my garage for the runs (watching the kids), so I did:
3 rounds
95# squat cleans - 30 reps
pullups - 30 reps
double unders - 50 reps
39:23

I still have to do single, single, double on the double unders. I don't know how this compares to the original, but it whooped me.
RIP CPO Carter. Thanks and God bless your family for their sacrifice.
I'll 5k tomorrow.

42/f/5'6

don't have a rowing machine,
ran 50 minutes at an easy 10/11 min/mile, way too icy to run a 5k in the dark early morning.

badger 28:40

Jon #258, 271

Take a peek at yesterday's work-out, "Badger". Now, just for fun, do the cleans with a sandbag. Look at "Helen" in the FAQ: run, PU, KB swings. Browse through the months and months that you've missed while you've been away from CF. It's pretty much all here. If you are young and fit enough to get more work done in addition to the WOD go for it.

The best answer to your question is how you feel after you do "Fran", 21-15-9 of PU/95# thruster. While you're on your back, desperately trying not to gag, wondering who removed 50% or your lungs so that you simply cannot get enough air, your legs and arms twitching as if possessed:

Yup, that's all there is...

M/45/157
5k Row: 21:59, Damper 6

Row 5K - 19:10.0

Playlist:
Fran Is Heavy (Amundson's Heavy Fran Mashup)
Ladies and Gentlemen - Saliva
Click Click Boom - Saliva
Smack My Bitch Up/Where's Your Head At (Mashup)

M/56/205/70

#267 Daniel, while running on a treadmill, you are basically keeping up with a moving belt. Running requires you to move your body forward against gravity, wind and changes in footing and terrain. Much more difficult I would think.

36yom/6'/205

3mi
20:24
pr by 36 sec

cool

run-20:21, splits 10:21, 10:00
headwind on 1st 2.5 Km
really labored the first half and couldn't make enough in the second half

Row
22:59

Where is that video that contrasts pull-ups vs kipping pull-ups?

Row 5k
------------------22:39mins------------

Bingo 275
I started back with Crossfit on the first of this month and haven't missed a day yet (and don't plan to). Did "Fran" and definitely knew I had exercised (even though my arms and legs didn't twitch and didn't feel like gagging). Maybe I worded my original question poorly but I was just wondering if other types of equipment were used in the WOD's as I like to mix things up quite a bit (hate feeling stagnant and stuck in a rut). Good to see that KB's and even sandbags are used. By the way, I just re-read Joel's response and looked up the meaning of CFWU......Uh oh, tried it before I did Badger...arms and legs twitching....looking for my other lung.....you get the picture

Wow, first real run since this summer...not a big fan, but did ok:

F/33/115
5K run
28:19

Thank goodness for the rest day!!

Remembered Why I hate Treadmills today. ran about 2k and it got too boring for me so i finished out on the rower. After that I went up and worked oly-lifts. Finally worked with bumper plates, So much better when going heavy. Last Exam is tomorrow for Russian. Wish me luck (I need as much as i can get). Then it is home for the holidays. Excited that i will get to go to Crossfit Cape Fear on the 26th.

M/40/6'5"/235

5000m Row - 20:57
Damper set on 5
Avg 500m split - 2:05.7
Avg stroke rate - 23

Will row this again sunday and post again to compare. I'll try a lower damper setting and higher stroke rate to experiment.

40 M 190#

CFWU 3 X

5000 m row 19:28

29M/5'6"/163#

Did modified Murph today:

Run 1 mile
100 pull ups
100 push ups
100 squats
100 sit ups
Run 1 mile

34'ish minutes (left watch at home)

Been on the Zone for 6 or 7 weeks now & it's starting to feel right. Weighed in at 159.7 lbs yesterday morning which was the first time in 10 years that I've been below 160 (back at 163'ish this morning). Feel healthy, alert, energized & strong at the same time. Now if we could just get beyond the Christmas holiday so people would stop bringing chocolate covered pretzels into the office & I'll have clear sailing.

23/M/190LBS.

5K ROW TIME: 18:22

31/M/163

Didn't look at the WOD until just now, but decided for a run this morning anyway. Something around 21 min with 21-15-9 incline DB press and wall ball shots along the way.

Hi all,

Long time lurker, first time poster. I've been doing CrossFit for about 6 months now.

40 y/o M 185#

5000M Row 18:35

Love my C2 Model D. Best $400 I ever spent!!

19:36 row on c2

Once upon a time, I was a trim, fit runner (non-competitive) who pulled down sub-20 minute 5ks and worked out (in the traditional manners) regularly. After five years of getting lazy and working a desk job, I've found myself at the edge of obese (according to the BMI chart) and very out of shape. Determined to regain my health before I turn 30 in 10 months, I started looking for some inspiration and found crossfit.

Today I attempted my first exercise:
m/29/6'0"/223
1.5k, 10:08

Adc
5km Row
19.49.5
Drag 5 Spm 21
Cal 1015
Ave/500m 1.58.9
Watts 208

Alena
23.24.3
Spm 22

Dewi(First Time Row 5km)
24.46.1
Spm 23

27/m/5'9"/165#s

5k run
23:34

It was a balmy 30F with a stiff headwind on the second half of the run. Also something to note, even if the sidewalks are 95% clear, the last 5% with snow end up getting snow in your shoe treads for quite a bit of the run and make things harder. Which just means I have to run that much harder. :)

I rarely get to post anymore due to IT restrictions at work, but I'm still on it!

Today's WOD:

Row 5k
20:23

Some Buddy Lee jumping to warm up every day has me at 14 consecutive double-unders, too.

DD

29M/5'-11"/175lbs
Row 5K
20:07.8

37/m/202

row: 21:20.9

m/33/70/200

26:30 row,run,row,run,row

27/F/5'5"/132

Actually ran a 5k yesterday since I couldn't get to the gym. Forgot my watch, so I don't know how fast it was. I don't think I was setting any PR's running through snow and slush along the side of the road, but it was good to get outside. It was a nice day for winter in Wisconsin, 25 and sunny.

So today I did "Badger"
45 lb cleans
Jumping pull-ups for the 1st and 2nd rounds, 40 lbs assistance on gravitron for the 3rd since someone was using the double cable station where the pull-up bar is.

Time - 50:11

By the end of the first round, I just wanted to lay down on the floor, but I pushed through, albeit with a lot of breaks.

My condolences to the families of Vu Nguyen and CPO Mark Carter.

Ran 3.5 miles in 27:34, about 3 min slower than my best for the same loop. Definitely hit a calorie deprived wall on this one.

40/182

A.M. Fran: 6:15 (:16 slower)
P.M. Row 5K: 19:59.30 (PR)
Damper: 4
S/M: 33
500M Split: 1:59.9

Legs are just coming back from the 400M lunges.

No one ever uses the lone C2 rower at my gym. I do a good long CFWUx3 with some extras and head over and find someone on it. Nice enough guy, but he says he's got a good while to go. Of course I'm wearing shoes that are far from run friendly.

Subbed 11 miles on lifecycle set to random, level 16. 29:02 & 397 calories. Was a great workout afterall heh :)

m/35/155
Did Barbra today? 35:40
Started Crossfit 1.5 months ago. Gotta get below 30:00.
Love the burn.

40/m/158#

5k run, 23:50

M/18/~140

24:00 5k row

male/35yrs/190

5k as rxd 27min

5k run tomorrow. Good night now.

32 yo, 230#

5k row in 23:37

33 YOM 195#

19:38 as rx'd

No WOD due ruptured Achilles.

After thinking about cancelling an appointment to take the police departments physical fitness test I asked if they would let me take the test with a cast on my right leg. To my surprise they said yes. The incentive of passing at the highest tier is getting 36 hours of vacation time.

I took & maxed the below test standards with a cast on my right leg that extends just below my knee. By itself passing it is not a very big deal but you should have seen the look on the two testers faces when I pressed 315 with only my left leg. I must admit I am proud to have even considered taking the test injured.

The pathetic 3rd tier test standards are below

-Body Comp Test using calipers was 15.6% had to be 20% or below.
-Sit and reach, reading was a 19 on box they use had to reach 17.
-65 sit up's in 2min, I could have done more but had to do only 65.
-bench press body weight once, did it.
-leg press 1.77% of body weight once, did it with left leg only!

Pitiful to think there are injure free LEO's who can't pass the above standards.

I must start passing around the CrossFit cool-aid!

34/M/6-01/185

5k run 22:40

Row 5k
22:22

38M/168

Couldn't do the entire Badger WOD yesterday due to a family commitment, but did manage to crank out the run portion at least.
2.25 miles in 18:00 min.

Came back today feeling the need to make Badger happen in respect for CPO Carter. To the CF Community, you all fn rock for the support given to a fallen hero. The posts clearly show it.

subbed to 75 lbs and knocked out the squat cleans and pull ups in 27:35. subbed in the full run on todays WOD and managed to make the 5k in 26:25 feeling like a totally spent, wet noodle.

J roCK, keep the posts coming. The ones today, #90, especially are why I have gotten back into the total fitness concept rather than just concentrating on the road bike. My buddy/co-worker Clovis and his marine brother are meeting you for Saturdays WOD at Primal. Wish I could be there for the Vomitorium with you guys, but I will be celebrating Christmas with a portion of the family around the same time (80 year old Grandmothers don't understand the whole CrossFit thing). Anyways, have a blast on Saturday.

Stay safe all

28/M/177

5km Row
Damper @ 8
1:51/100m
Time: 18:33

Sweet little gem.

Day 3 of CF for me 37/M/172

First day to ever sit on a row machine
Damper @ 10 in 22:31
I think I can get sub 20-min next go around - I love this stuff!

am: row 5k 21:47

pm: 1on1 session with Matt and Pam of CFChampions here in Houston. Worked primarily on squat clean and front squat. I highly recommend them if you are in the area.

still catching up. badger as rx'd: 35:36. that felt terrible. lower back seizing up through out rounds 2 and 3 of the cleans. miserable.

on the up side however, after two years of freakishly running around my globogym, i have found a fellow crossfitter and we are going to start working out together. also have gotten one of the trainers into it too. he's done angie and fran and wants me to teach him how to kip. things are looking up.

m 32 / 181# / 6’2.5”
5k run on treadmill 21:33

average heartbeat 180, highest towards end 196, got from rest up to 170 bpm in 3 mins
(personal max registered a few years ago was 205)

legs still quite sore from the lunges and yesterdays WOD.

5k row
22:54

29yo/M/6'4"/197#
Row 5k
20:31
Goal was sub 20 mins. Could have made it, but I started my last sprint a couple hundred meters late.

32yo/F/5'10"/155#
Row 5k
20:45 PR

M/32/5-11/~140

I just looked back and it has been exactly one month and a day since I started CrossFit after re-injuring a finger pulley in the climbing gym. It has been hard - Fight Gone Bad still kicks my ass and I'm just starting to learn some of the bar lifts, but the results are way more than I expected in a month. It'll be interesting to see how it pays off when I start climbing again this spring.

Today's WOD:
5k row
21:01

25/M/6-1/195

5K run, 22:20
Kudos to those at the 20m and under mark...

34m/6'4/210

5k run
23:23

20:38 5K a nice break from yesterday. Yesterday killed me dead. I have learned to dread when Badger comes around. God bless our troops and their families.

CFWU, with supermans substituted for back extensions.

5k run -- 26:12 as Rx'ed. A new personal record! I'm going to break 25 minutes next time, just you wait and see.

29/M/67"/175 lbs

Row 5K
20:59

m/34/165

20:34

28:15 - Hilly Course Distance is approximately 5k
M/46/195/72"

Been doing crossfit for a month now. It's an awsome program. Ran 5K today. Not unusual for me but I tried the pose running style. It took me a while to ajust my cadance. I got winded a few times and was below my normal 9 min mile. But it was a pleasure not to crash down on my heels for 3mls.

5k 33 min

27/M/180

5k row...20:43. I took it easy on the row, today. It felt really good.

M/22/142

22:42

235/M/32YOA/5'11"/Canadian

CFWU x 3

5k run 23m39secs

21-15-9 95lbs. thrusters

Row 20:37. 30 knees to elbows, 100 35# dumbell swings

30:18 for the run.

25/f/5'2/130# (mom's cookies tempted me again last nite... damn!)

cfwu x 3, run 3 miles = 23 mins.

WOD:
run 5k
time = 22:11
didn't push it. legs felt super heavy. wuz gonna row 5k as well, but just felt outta gas after the run.

but because of mom's cookies, i wanted to do a lil bit more so....

post: 21-15-9 rep rounds for time of:
deadlift @ 135#
box jump @ 20" box
ring dips
time = 8:45

49m/5'7"/170
as Rxd 25:44

Ran it in 24:57 on a treadmill.

23yom/6'2"/220#

5k row
as rx'd
20:49

wanted to get under 20, probably could have but now know that i can sprint sooner near the end. keeps coming down so I can't complain

Rowed 5k in 22:40, which is almost twenty minutes faster than the last 5k I ran (2007-11-29). Rowing is way less painful than running for me.

Ian Carver #46, 49

my condolences to you, the family and the department. I have been a county police officer for the the last 15 years in one of the most violent counties in the nation that borders Washington, DC. I too have been on the scene of several fallen officers, including my close friend two years ago who exchanged shots with a "doper" who had no intention of giving up simply because he didn't want to ditch his gun. Life is precious.

I feel your pain brother.

Stay safe

34/m/6'1"/170

Rowed 5k, 19:55. Easily kept it at 1:52 for the last 1k, but this is the first 5k I've done in quite a while and it was done starting cold as a warmup.

36/195
Colorado Springs

Goal was to beat 20 minutes. Mission accomplished!

Row: 19:30 as RX'd

24M/6'6"/245lbs

Rowed as rx'd: 19:22.5

25/M/ 165
Did "Badger" today 41:03 that one was rough but in honor of a great person.

Condolences to the family, friends and department of the fallen officer. Another horrible eye opener to officers. Stay sharp and be safe.

36F/5'8"/143
5K Row 21:35 so cold here glad I had a choice

Sick. Skipped todays work out.
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

Did JT this morning and threw in 35 lb KB swings in each round just for the heck of it. Have yet to do Badger, but plan to on Saturday morning. Thanks again Chief and Coach.

Don't have a rower...so my only options are 500 SDHP's or to run (which, I've said before is my nemesis...I'm supposed to run like bumblebees are supposed to fly). Running is so hard to me that SDHP's actually looked like the better option, so I ran (and walked fast some)...badly. 3.1 miles in 38:26. Average HR: 152. 1% grade on hamster wheel. Thank God for this rest day.

26/m/185

Run 27:12. Felt good but turned out to be slower than I'd hoped. Screw the snow and ice, I want to get under 25 next time!

f / 44/166/5'10"

5k elliptical 24:30

Olivia:
26.36, resistence at "2"
got a cramp in the right side of back, had to rest for a number of times, altogether at least 2 minutes , hopefully faster next time.

M/40/6'2"/195

Row 5k

20:45

After a awful Fran time yesterday, my row time was better than I expected.

Damper @ 4
22:18 time

Row on!

28:19

Chased two rabbits the entire way.

Stop lights added about two minutes...but...

pre 500m row, cfwu, tgu practice, kb juggling(beginner on both, new kb's)

Left arm/shoulder stabilizers significantly weaker than right. Something else to work on!

5k row: 19:49 (pr)

post, catch breath row 500m easy

27/m/168

Run 5k

22:44 (pr)

CFWUx3, 3k row in 12:02. It's the longest I've rowed. I think I went out too fast.

M45/250#

CFWUx3
Oly Practice - Snatch

WOD -> row 5k, time = 18:33, damper = 3.5

23.31 pr. hilly terrain

WU - squats, situps, pushups, pullups

5k run - 31:07

35f & icy & foggy

39 yom 195

Playing catch up today.

CFWU X 3

Fran, 12:45 with 75#, but for me it was huge to do real pu's no assistance, or jumping

Then Row 5K = 22:09

WOD DONE IN 31:20

26/F/115

Row 5K
Damper = 5
25:52 New PR

Was planning to run the 5K instead, but the storm kick in :(

20:00 on the row wiht damper @ 9

22:34 - treadmill #2 incline - PR!

previous = 24:25 - treadmill #2 incline
previous = 38:00 - on pavement - could barely walk from lunges
previous = 23:32 - treadmill #1 incline
previous = 25:09 - on pavement- 2 long stop lights
previous = 22:55 - treadmill #1 incline
previous = 25:07 - on pavement
archive = 25:20/24:26/24:33/27:08/24:37/25:5124:47

5k Row
23:27

22yo M 145 lbs

Row 5K - 21:54 (PR)

Then I tried 7 rounds of the "3 Types of Pullup" WOD

'PULL DESTRUCTION!'

Row 5k for 18:41.2. I think that on one of Dante's rings in hell there is a C2 that never goes higher than "2:00." My left leg went numb at around 2k left.

32:14 - treadmill 0% incline

previous = 29:56 treadmill 0% incline

Run 1.5 miles...12:52

m28/205/6'2"

row 17:49

1st time 5k row.

m/29/176
5000m row
22:13

5k row, 21:11.6

M 36 5'10" 151.5#

Running. Actual distance, about 5600 m (flooded inside lanes of track forced me toward outside edge to average about 430 m per lap x 13 laps).

Aiming for 30 minutes, because I felt sluggish and it was dark and cold outside. Last 13 lapper on same track: 28:45 (PR).

This time: 28:23. New best time by 22 seconds.

Onward!

5K Row - 21:23

34/M/77kg

Kickboxing today as my knee is still hurting.

M25/158/6'2"

5km row - 24:30

1st 5km row I think I took it a bit easy on myself as I wasn't tired afterwards, next time my goal is to do it in under 20 minutes.

23:47 in my uggs cuz i forgot tennies

4mi in 30:24

28/340/M/5ft10

5k 46:17
gravel cross country track through a park(lots of hills;)

First time on Cross Fit - Needed something to motivate me to get going again. The idea of doing something different and unexpected each day is really cool! I'm looking forward to the challenges [I think]

5K on a flat treadmill 26:55

25m80k
I hate cardio

did:
4x incl BP
3x flat BP
3x snatch
3x press

Jodi (F/29/106)
Mobility Drills
CFWUx1

5000m row - 25.27.1

I'm still babying my legs and kept things fairly light!

row 26:06

29/M/5''9"/172.5

Run 5K
23:57

Run 5K

27:51

After Fran and Badger, I thought my legs would explode. I am also trying to self teach POSE, Ow serious sore. However, I am feeling crazy strong, cardio is great, I love this stuff.

31/m/200

25:58

2.5K Row (11:38)
2.5K Run (14:20)

could have worked harder at this one...took it easy from previous 2 WODs.

37/m/172

5K row:20:47

5k Row
17:45

Rowed 5400 meters by accident. 23:45

as rx'd rowing

19:50 PR

28 yom, 180 lbs

24:00 as rx'd

Sore legs and an icy trail=poor time

22:18 row - harder than I thought

32/male/163

Did the row. 21:22.4

I just started crossfit with Fran a few days ago.

I'm so glad it was a 5k run or row today. I am so bloody sore.

I ran 5k in 31:31. I always run the 10/1 as prescribed by the running room. I had to stop a few times to stretch. By km 3.5 my left leg was so tight I was in shuffle mode.

35/M/182cm/92kg

Row 5k, damper@7, 19:25

Elected to run (it's 70 degrees here):

22:36 (a minute over PR)

5k run
22:20
4:30m/k pace

Ran an icy 5K
26:10

Jeff- @ West Seattle Stadium
5k run
21:49

5k row - 20:03

couldn't decide which one to do... so i did both

27/m/6'0"/185

5K Row - 18:45
5 min break
5K Run - 19:45

Total time [w/o break] = 38:30

rock out...

Did 5K Row today.
Time 20:43.

- OlliS

Row 5k. 23:10.

Rowing needs work.

Nicole: Row 5K 22:49

Should this be done in intervals?

Tim:

row 5K -- 21:00

I can beat this time for sure -- my first and last 500m splits were both 90 seconds.

M/33/173

12/21/07

Rowed 5K as rxd:

19:30, 1:57/500m, 23-25s/m, damper set on 9

24:59 Row 5K

row 5k

22:12

M/31/197

row 5k
don't know quite what happened, but I needed to split this into 2500s. First 10:07, last 9:59. My pr for 5000 is 19:14, could it be the bad air quality?

Charity
Row'd 5K- 22:52

5k row - 20:25

M/23/180

5k Row 23:31 Damper on 7
Slacked trying to get the iPod to stay put...i know

Only ran 1 mile (still recovering from stress fracture and groin pull -- and not the good kind of groin pull).

8:27

25/m/170

As rxed 22:29 PR
2:15 split

33m/185#
5k run... 18:46

26/M/5'10"/170

3.6 miles in 30:28
outside with hills

20yom/140#/5'10"

run 5k - 26:30

calves totally shot from yesterday, trying to correct running form. there's SO much of a difference in running i wish i could have done this all on the balls of my feet!

run 5K

24:56 on a rolling trail, PR on this trail by 2-3 min

Row 5k - 19:12 on a Concept 2. I've never really rowed before, but now I have little blisters right below my middle fingers above my calluses.

M50/170

22:14

M50/170

row 5k...damper on 3....22:14

m/40/172

5K run

24:42

post: sp 95 x 3 2 sets, 100 x 3, 105 x 2
wwipers

23:44

Run 5k- 22:00 (pr)

31/M/190
CFWU x 3
WOD as rx'd
5km row : 19:42

ROW: 20min 5100 meters
Stairmaster: 10min
(Interrupted by a call)

Had to do this on a hotel treadmill while watching Star Trek Voyager -- though it helped take my mind off the pain a bit...

25:10 -- variable speeds, 1% incline. Far from anything like my best, but I was sucking wind. Total of 4 miles in 35 minutes. Vacations make it hard to work out, and still recovering from "Badger." Not looking forward to "Joshie" tomorrow.

m/28/6'7"/220lb

5k 18:20, 1:50 avg on Damper 5

Going to do 5k tomorrow

5k 19:19 had a tough skate this morning worked all day, saw the workout and decided to try.

25/f/5'2/131#

breakfast: run 6.08 miles = 45 mins

for time:
21 x db swing @ 45#
21 x pull-ups
21 x db swing
21 x burpees
21 x db swing
21 x box jump @ 20" box
21 x db swing
21 x thruster @ 70#
21 x db swing
21 x pull-ups
time = 15:16

then, row 5k
time = 22:19
whew! never rowed 5k before. kinda hurt, tho i know i didn't push it as much as i could've.

and then one of my bball sheroes met me at the gym for a "moderate ass-kicking" hehe

Cara 26/5'6/130ish#
warm-up run, about 250m on C2 (focus on form, technique), a few practice double-unders
w/o: for time -
row 750m
25 x double unders
row 500m
50 x double unders
row 250m
75 x double unders
time = 16:20

nice job grrl, really strong work!

Still on the IR.

5K on track
27:22
heel was killing

50 yo/M/190/5'9"

on treadmill

29:11

m/37/200/6'3"

5 km run, working on POSE technique, feels very awkward. Bad times all week (too much holiday cheer?)

26:30, 4 minutes slower than average of last 4 times

Female, 28y, beginner

5'7'', 139 lbs

5k row, 26:23.0

cfwu X 2

300 sdhp
200 single ropes

19:19

Running behind, did this on Saturday morning after too much beer the night before. Mapmyrun says my route was 3.16 miles.

Time: 24:00 exactly
Pace: 7:36/mile

Not bad, first time I've timed a 5k. My goal was at least an 8:00 pace, and I would have been ecstatic if I'd posted a 7:30 pace, so I'm pretty happy.

I hate running, but to all those like me, we need to suck it up. A 5k run is VERY MUCH a functional excersise that we all should be able to do. I'm just happy that CF methods mean we only see it 1-2 times per month!

Rowed 5k 34/m/173# 27:46. First time ever rowing 5K. Great for core strength!

25:38

19:16

good warm up...

41m/6'/203#

Rowed 5K, 23:50

Have rowed 3K several times, but fairly suprised how much tougher 5K felt...major sweating...

34m/6'6"/207#

5k Row - 19:51.6

a leisurely 5K with the wife and the Ehrlichs. Finished off with 50 burpees, Yea burpees!

28 yom 225#
wish I had a concept 2 . . .
ran 5K in just under 32 min
so much slower than i was this summer

5k run
18:29

1st time at 5k Row
48/M/170 28:30

191/6'0/M/30

Alseth Route: 3.5+

28 min

180/6'0/M/27

Alseth Route: 3.5+

26:30 min

after Swartypalooza

Ran 5k in 22 min 11 sec.

35/f/128

5K run: 29:26

M/22/215

Row 5K

19:18

I am 2 days behind now

on 12/22

Ran my Condo to Wharf run in down town N.O.

Did not keep time

M49/195#

Row 5K

18:51.8 as rx'd

Notes: Performed 071222. Damper @7. Avg 230W. 1000M splits at 3:49 except last one at 3:38 and 269W avg. PR still at 18:39.

5k 21:34 run pr

my route takes me 5.3ks. Completed in 24:24mins. about 2 mins slower than usual. Don't like running at 5am!

5K run 27:35...into the wind (yuck!) for the first 1.5...wind at my back for the last (yay!)

5K run 27:35

M/35/157

1st ever 5k Row
22:34.8 @ work

5k run 23:10

Stupid treadmills were taken.

Decided to row 5k.

Ok, decided to do 500 Sumo DL HPs.

Did 200 in 11:01. Ow.

A leisurely 5K with the wife and the Tozzos. Finished off with 50 burpees, Yea burpees!

30/M/5'10"/182

The wife and I introduced my brother-in-law to CF. We did "Nicole" in a park.

13 rounds + ~50m

13, 8, 8, 8, 8, 8, 8, 8, 8, 8, 8, 7, 8 Pullups

B-I-L couldn't straighten his arms for three days afterward.

5k @ 26:15 on ellip

m/35/240
ran 5k on treadmill at 1% grade. 23:20
also did a tabata workout squats, pushups, glute/ham situps, glute/ham back extensions. Didn't keep score. I'm pretty sure I beat my pr for the 5k by about 4 minutes!

Treadmill 20 minutes

Saved this one till Xmas day b/c gym was closed.

33 min 5K run

Did this few days ago in Richmond Park
Did 11k instead off road - hilly: 56:27

Row 5k
20.33

19:48 row

My first real WOD as Rx'd.

20:37 ROW.

31:31 2nd 5k run since my motorcycle accident, 2 min better than last time same workout(PR)

23/m/195
5k Row- 22:59

20071227 1300
071220: Run or Row 5K; row 5km in 20:07.4

was looking for sub 20...next time

46yo/m/167lbs

I ran in the rain and snow yesterday, and it's doing the same today so no running. Don't have a rower so I opted for 5k on a schwinn airdyne. Took 8:31 to do. Looking at the rower times I don't think 5k on the bike does this workout justice. Does anyone know what a suitable conversion between the airdyne and a rower should be?

5k Run
Canal loop on 12/22
29:31

no w/u

row 5k

23:39

5min rope skipping + CFWUx2

WOD: 21.38 (PR by 31s)

in VT
sub'd downhill skiing for a day

27:16 on treadmill
not my best, but my best @ 215lbs

36/m/150/67"

5K on treadmill at 1% grade

23:10 (much slower than previously, but been running slower due to running marathon)

My wife has been getting into Crossfit and LOVES it. This is such a cool community!

As an ex-Olympic rower (Sydney 2000), I see a lot of similarities between Crossfit and training for rowing. My hat's off to anyone who would row on the C2 (erg)--the rowing motion is pretty highly specialized, and, like running, it takes a while to get used to it. Rowers generally HATE erging, because it offers none of the technical challenges and fun of rowing.

I see that a few people have said that erging is easy; I would say that it's as hard as you want it to be. Olympic class rowers pull in the 15:40-16:00 range for 5K; good college rowers pull around 16:10. (These are both estimates, because the standard winter erg test distance is 6K--the spring distance is 2K, which is the college and Olympic distance on the water. For 2K, a good time at the Olympic level is 5:40-5:55; at the college level, 5:55-6:10.)

I would never expect anyone--even someone who's really fit--to hop on the erg and pull in either of those ranges, because it's a specialized motion and it takes a lot of practice to get to a point where you're relaxed and not muscling it with your arms and shoulders. Also, the point of your regimen was not to get the best time, but to end a tough cycle before a rest day.

But to anyone who thinks 5K on the erg is easy, I would say, "go harder."

I also see a lot of people opted for rowing instead of running because their legs were sore/tired. Rowing is all about the legs--it's like doing cleans. So a 5K erg is like doing 30 reps/minute for X minutes. It's VERY hard on the legs if you do it properly. That's where all the power is. Keep your arms like ropes, and visualize a strap going across your back, under your armpits, and out to the handle. Think of PUSHING rather than PULLING. If you focus on your legs, you'll bring your time down.

Awesome advice Nick! Makes me feel not so bad that I was behind on the workouts to catch a pearl of wisdom like that! I was down ill the week this WOD was posted, so when today's WOD showed up as a rest day, I figured I'd had enough rest over the five days I was down and would catch up an old one. Opted to row instead of run because of yesterday's WOD being a 5k run and wanted to change it up a bit. I did a fair bit of rowing with a program that I was on for 8 weeks as part of a study between Crossfit and the other program, but was never able to get "over the hump" with rowing. I think this advice will help me get to the next level. Today's row: 23:27.9

Row 5K
20:23

cfwu x3 -squats

Rowed 5k 24:54.

Very slow but unable to secure my right leg due to it being in a cast. It has been a while since I rowed 5K. I hope I can knock off a few minutes when I get the cast off. It was funny because I tried to secure my right foot using athletic tape. Needless to say it did not work. I had it secured but I did not have the much needed flexibility at the ankle. Plus I could not reach far forward enough for the handle. I can only imagine what the other people working out around me were thinking.

Took the new Dog Charley with me on his first 5k
Jogged at Fenton Park at 5:30a.m. didn't see a soul- ran from the bridge and two laps around the park in 40 minutes

071129
last 5k Run

45:57

071220

5k Run

47:53

Row
24:18

Row 5k
20:14.1

I was surprised I did that "well". I think I could have done better, but I kinda took it easy during the middle of the row, and didn't do a final kick until the last 500m. I felt like I had more in me, but I was getting kinda worried about the fact that I had the propane heater running to keep the garage somewhat warm, and didn't know what sort of fumes I was putting into the air. Thankfully, my father-in-law is helping me to put in a wall-mount natural gas furnace in the garage gym shortly.

23:50 row level 3 damper. wu=20 min lvl 15 aerobic steps. end full yoga, then later ran 1.2 miles home from store. also lost 30 seconds to fiddle with display at minute 1

21:54

24:19
did B 3x8x230 first

row

Did 3K in 15:20

30/M/165/5'5"

22:45

29/m/170

Row 5k 22:29

28:27 mins on a treadmill, had cramps most of the way.

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