That fits my schedule perfect tomorrow.

rowing

FLOSI - That's so sad. Now you're gonna have to run REALLY fast, so you can be number one for the WOD. I'll be rooting for you tomorrow, just keep hitting F5.

longest i'll have run in....ever?

ouch... i knew that was coming. i've been avoiding runs because i was in desperate need of new shoes. well, i just got my shoes yesterday...

Ready to get a PR for my 5K row. Only done it once, the last time ...

Bring it!

I've been getting lots of e-mails requesting CrossFitNYC Black Box t-shirts..

You're all in luck.. Enjoy

http://www.cafepress.com/crossfitnyc

Get Some!

I'll be coaching and leading the class for my first time at CrossFit South Brooklyn tonight. I'm so excited that I don't think I'll be able to sleep. I hope I do a great job. Wish me luck :)

Adrian is awesome. Great videos.

Let's see the times between Flosi and Steve tomorrow as the tie breaker!

Yay! The second half of Adrian's kipping pull up lesson!

And a 5K....bleh.

love, love, love, the video and instruction...great work all around.

What a great way to teach the kipping pullup, I'm totally stealing that so I can use it.

I'm presently on week 7 of a 10 week (Crossfit-free) strength phase so I just come here to look at how nasty the WODs are and laugh because I don't have to do 'em.

Ha. Ha. Ha.

bingo, i know that i am a few days late on this, but on the viognier subject -- i would highly recommend Barboursville (Va wine) and Sterling (Napa). i was introduced to viogniers this summer and most vineyards in virginia, if they have it, do amazing things. good luck, happy tasting!

ck

THANK-YOU for part 2 of the kipping pull-up video.

That makes complete sense.
The movement once your knees come up looks like a kick, but much experimentation made it obvious it wasn't. I couldn't get what Adrian meant from his comment about "turning the hips over" at the end of the last video. I tried to make it work, but still wound up basically kicking.
The movement he has Rob doing on the floor is part of what I'm pretty sure is known as a kip-up, so a kipping pull-up actually involves two kipping movements, both driven more by the hips than anything else (at least in my implementation).

Thanks Adrian, that's an excellent way to teach it that I think will finally get this thing working for me. Thanks again to Tony for putting these excellent videos together, although we may have words about the cliffhanger nature of this one. I mean it's not as though I'm not going to visit the site each day and download every video I can get my hands on if you don't keep me on tenterhooks. ;-)

Oh thank God.

Can't wait to practice my pull-ups tomorrow! Great video.

AllisonNYC- Thanks for the link. I can't wait to wear a Crossfit tank to my Globo gym! HA!

Gnat

5K! Yessssssss!!

Okay...early to bed and earlier to rise yesterday so no helpful hints...I'm gonna go out on a limb and say that I am confident that each and every newcomer can figure this one out without any help. Right? Really, right?

Row 5K. C2 rower is the official rowing machine of CF. Nobody, and I truly mean nobody has an answer for any question about any other rower. If you don't have a C2 you'll just have to wing it. Damper at 4 is a common setting but you can choose pretty much any setting you want. Make sure to record what your damper was so that you can compare next time. (The damper is that little lever on the outside or the right side of the big round thing in front of you).

It's 25 and snowing in Cleveland. The statistical likelihood that I will run outside is asymptotically approaching zero, so expect that many (most?) foul weather climate dwellers will run on a treadmill. If you really, REALLY want to approximate a track run on the TM you have to add some elevation, usually 2% or so. Now for any of you who may have some confusion with this that's 2% on the TM monitor, not the 2" I routinely try to lift the BACK END of the treadmill so that I can run DOWNHILL. Again, no one cares what you program the TM for, just record what you did so that you can compare downstream.

Yeah, that's right, I just used asymptote on a fitness site...

Started my marathon training Tuesday with a 10K run. My time was 53:44. Pretty happy as the footing was treacherous from 5cm of newly fallen snow. I guess I'll backtrack and do the Filthy Fifty on Wednesday. I love how CrossFit evens itself out.

Colleen...kindred spirit...blessings and thanks...

Wondering when the rest of the swim posture clips will be up? Part 2 was 080105 and I need help badly there!

Cool! I was just thinking this morning, as I lay flat on my back gasping for air, that I wanted to try rowing 5K since I haven't gone that far on it yet. Yeehaw!

5K rowing on C2 Damper 2
21:33.08

10 second rest included at 2500 for sore back. First ever full WOD!

Crossfit Kicks A$$.

See that hub. All of that and my posts got deleted anyway. I'd love to know what the criteria for a post getting deleted are. I realize that I didn't actually add anything of value to the thread I think it's safe to say that is true of a quarter of what gets posted. Oh well, it's the will of the gods.

Adrian - Exquisite teaching style.

CCTJOEY - We need to crank out some CF CHAOS pasties or something to compete with all the gucci gear that CFNYC is producing. Just a thought.

Great coaching, Adrian. You break down the motion very well.

5k! Thank you, after today I'm already sore.

i can't do pull ups (normal or kip) anymore without pain in my shoulders and elbows. guess i beat myself up too much over the years...
for parents out there: don't let your kids play sports. maybe golf or crew, but that's it.

Bingo,

asymptotically approaching zero?!! That's actually somewhat redundant, no?

I'd like to say that my chances are Slim and none and Slim just left town, but that's because I barely got through high school. Happy New Year buddy, come see us soon.

After the Filthy Fifty, then a basketball game with no substitution, I'm sure glad Coach decided to show some mercy on this. Looks like I'm rowing tomorrow!

29/m/200

Row 5k on damper setting 6; time 19:19, avg 29 strokes per minute and avg time/500 1:55. Taking my Marines up to CF Aliso Viejo tomorrow to knock out Fight Gone bad after our PFT; it's going to be great.

Woohoo the only WOD I don't have to scale down!

Big Saarge, working it. Get Dennis in touch with me!

Everyone,

Help us name the newest addition to The Compound.

http://www.thechaoscompound.com/The_Blog/Entries/2008/1/15_New_to_the_Family.html

Post or Email me your suggestions.

Great Video!

Would love to break 20 min.

I think i'm going to try what somebody did last time ( i think it was Nadia?) and do both as i've never rowed that far before.

Great instuction on the vid.

DJ or Bone, call me, ASAP about Road-Trip.

Speaking of Road Trips..

I want to make the most of my trip to Cali. How far is Newport Beach from Santa Cruz. I want to check out the new place.
I want to hit Mikes Gym too. I'll either rent a car or fly if I need to.

Cali People - suggestions and help would be appreciated. Shoot me an e-mail :) Thanks!

21:04 PR

YES! Thank you for part two of the video! Can't wait till it loads...

Colleen, get ready for your Oregon Pinot Noir

Tonight's WOD at the Lab was max rounds in 20 minutes of 20 pistols (assisted by rings or near by stationary objects), 20 GHD sit ups (sub abmat) and 10 push ups (knees). 5 rounds + 20/20/2. Frustrating that I'm not stronger with these exercises. Can't wait to see the improvement next time.

27 / f / 6'2 / 175 lbs.

just wondering it seems that we keep doing the same things over and over. We did this one not to long ago i am just wondering why because when i started doing crossfit since august it seemed to be different but as of recently it seems that their is no mix of workouts

29/f/110

Filthy Fifty

50 Box jump, 24 inch box (bench jumps)
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (35#db)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball (14#)
50 Burpees
50 Double unders

21:41 (PR) this is a huge PR for me. last time was 29:30. Definitely helped having eric there right on my tail.

pre: 1 hour tango class
post: nothing

Eric 34/m/140

50 Box jump, 24 inch box (bench jumps)
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (35# db)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball (18#)
50 Burpees
50 Double unders

23:11

Eric's first filthy fifty and he did fantastic!

I think I'm going to kick my butt with a 5k....uggghhh

Boz you f'ing rock bro! I only saw part one of your kip instruction and used it today to get a guy kipping in about 2 minutes. Seriously man, that is some really good stuff. Part two was the icing on the cake. My only issue: There is no way Mr. Rodgers can ever be vicious.

One other quick point: bingo is definitely the man for guiding the newbies along, but I would not suggest rowing a 5k at a damper setting of 4. Per Concept2 (and my own experience): anerobic workouts, i.e. 500m or 1k, are rowed at damper setting 3-5. Aerobic workouts like the 5k should be rowed ideally at damper setting 10. I have rowed the 5k at both 5 and 10, and I rowed a 5k where I switched from 10 to 5 and back to 10 during the row. 10 was a harder pull but a much easier row. I know that might not make sense, but it was a huge difference.

I try to row 1000m pretty much every day I workout, but I am by no means an expert. Maybe someone with a little more knowledge regarding the rower can pipe in.

Looking forward (not really) to doing both the run and the row tomorrow.

cfwu x2

Rowed 5K on 080115. Replaced immobilizing boot with running shoe. Ankle very stiff, had to exagerate lifting heal to avoid pain when stretching Achilles

23:06 pr

071220 24:54

Very tired. Only had time to do cfwu before heading to work

Great demonstration of how to teach the kip. I've been able to get clients to do the swing and the knees, but always had trouble describing that final movement in the kip.

Thanks Adrian!

just wondering it seems that we keep doing the same things over and over.

row
18:45 damper 10

I was living in siberia last winter, and was still a clueless ignorant fitness bumpkin, eagerly anticipating landmark runs like Barkley's (60 hours of torture), Mt. Everest, The Sahara Marathon, Hardrock, et al.

Running trails -- didn't exist there. Running roads wasn't possible. Pedestrian paths, if you misstep, you 'posthole' to your crotch. So I ran on railroad tracks. I had experience running cold before -- but not -25 F / -40 C. I've postholed for hours on the Seven Sisters in central Mass, but it's not the same as 10 miles on railroad tracks in Siberia in the wind.

It's your penis that freezes, actually. Circulation, especially while running, will save you as long as you have energy. The penis, however... circulation and ramped-up metabolism doesn't seem to help it. Back home, as long as I could keep moving, it seemed I could run in the worst weather and with minimal cold-weather outerwear (Think: Mount Washington in January). For siberia I had the best stuff -- Marmot, Mountain HardWear, Patagonia, etc -- but I wasn't prepared to need wool and windproofing for underwear.

I got enlightenment about true fitness before I ran Mt. Everest. Still feel pretty strange about that -- a little bitter.

MURPH...or Lynne or Linda or FilthyFifty --- will positively kick my ass. But your fretting about a 5K or running in the cold seems a little, er, overwrought to me. :-)

I love the note from Colleen on vineyards in Virginia and the hat tip to viogniers. I haven't tried them, and somehow living briefly in VA never even clued into the vineyards there. Different places, different priorities.

Has anyone here ever tried Tabata BearCrawl (for distances)?

joseph #46: i'm not sure what you mean by, "we keep doing the same things over and over." the last time we had the option to run or row a 5k was 20 DEC 07. that's almost 4 weeks ago.

44/m/158#

5k run 25 mins.

I'm traveling and feeling sluggish so i decided during the run i needed a real hotel room workout, so after the run,

150 burpees
150 lunges
100 situps
100 dips (betw 2 chairs)

34+ minutes.

#12 colleen and bingo. Yes on the barboursville viognier. Two thumbs (both mine) up.

I have a hip injury, any good subs that only uses upper body?

I'm thinking maybe:
50 Back extensions
50 Dip on gravitron
50 Pullup on gravitron

Run 5k: 25-ish. Slow, but not running for time today. Training for Rhonda. Note: sore from yesterday's 50s, especially lower body!

can anyone help - someone posted a link a few weeks ago for bands to do assisted pullup and i've lost the link to the site

thanks

did a slightly modified filthy 50 yesterday and really feeling it today!

35/m/150/5'6"

I have a calf/knee issue that is prohibitting me from running and don't have a rower. Is it feasible to do 500 SDHPs?

Darrel

38/m/153

Run: 25:05 [PR]

42/42/6'2"/195

5k row = 20:24

36/m/175

CFWU X 3

5k row - 20:47 on damper 5. Not a PR. After reading some of the above posts, time I'll try a higher setting next time to test the difference.

ADG

A higher setting is over-rated as it means that you will overcompensate on the drive of your stroke and use far too much upper body. I'd recommend a setting of 6-8 not 10. This will result on a more core/lower body focussed stroke.

As rx'd 19:58 I know I can get 18:00 flat.

- Kam

34/M/170

Cont. 1/2 Recovery Cycle
Ran 1.5m treadmill 1% incline

Looks good.Actually the only element of my fitness that has gone down since doing Crossfit has been my running endurance.Having said that I am certainly healthier and injury free.

1.Prior to Crossfit I could run 5k in 20mins but certainly not complete a "Cindy"

2.Now I will run 5k in 22-24 minutes but can do 20 rounds for Cindy.

So is that better?I think it is and it would be interesting to do a decathlon style table where points are allocated for each level reached in a certain workout.A kind of sliding scale for fitness.

like his face when the vid stops:P

Guys,

More important than the damper on the rower is the "drag factor", which is directly related to the damper setting. Telling me what damper setting you used is useless because each machine will be different. Even the same machine can be different each time you use it, depending on a few factors like altitude and humidity.go to your menu screen and select drag factor, then find a comfy number. I like to row between 128-138.

the damper is NOT resistance! It's like water, you want to make it harder, row harder.
The damper should give you an idea of what cadence to row at. A higher number means a lower stroke/minute ratio with a stronger pull (long and strong). A lower number is just the opposite (quick bursts)

Though my numbers are modest, I get my info from a guy I train with. He pulls 2,000m in 6:00 flat. In case you're wondering...yeah, that's sick. He's a freaking gorilla.

Angela #53-I got my wife's at www.IronWoodyFitness.com (and a couple of KB's too)

#20 - Brian521: Spend the $25 on the CrossFit Journal. It's definately worth every penny. The entire 12+ minute Swim Posture video is there. Plus a nice long one from Coach and the entire Pat and Coach Berg video...not to mention several others.

Oh, and in this month you get to see Jolie in a bathing suit. :-O Haha!

Seriously though, it's really worth everyone's while to spend the money if they haven't already done so.

5K run. 27:55
A balmy 26F this morning. Looking forward to tomorrow.
M/47/195#/72"

24/m/200/71"
Row 5k
19:51 First 5k on the rower...not exactly fun but it sure beats running.

What advantage is there to doing kipping pull-ups instead of regular pull-ups?

30/m/180

5k run - 20::15

Hopefully it will be another 4 weeks before this pops up again...can't stand running.

Cris M - I may have missed it, what be Rhonda?

25/5'9"/129

26:15 Pretty slow today...haven't ran those hills in a while.

27/6'6"/200

19:02 First time rowing.

#67 John Doe

Intensity, higher workload...and my favorite peice to it is that the every part of the body is working in sinc with the other parts. Kipping is like a dance, each muscle waltzing with the other, but with the CF kickyoura$$ flare to it!
You can do more kips in an eloted time than you can strict, thus making a kips a higher power output. Kips are functional, using more joints, thus more muscles, than strict.
Plus, they are aot more fun! LOL!

Hope that helped!

24'35" rowing

First 5K - 21:53
My darling wife Amy says she going to beat that later today....good thing she's not competitive or anything!!

I pulled a glute/ham last night refing a basketball game. Does anyone know of a good cardio workout that doesn't stain this area? It is very tender this morning!

Row...21:50...damper 7

33/M/205

Row 20:30

5 K row:

20:32

Does anyone experience some discomfort in the rotator cuff, and down the back of the triceps when doing the kipping. It only appears as I get up into the 200 rep range i.e. continous running pull-ups? Any info or insight very appreciated.

a big day for me as a crossfitter yesterday, one day before my 2 month anniversary with you guys...
1. made a wallball out of a basketball (and did not get asked to leave my gym for throwing it against the wall)
2. first 'filthy 50'--38:30 (subbed tuck jumps for du's)
3. ordered elite rings
no rower at my gym--we asked the owner a couple of weeks ago about it. he said, "rowers are really great machines. If we get one, then we'll have to get at least four, and that's expensive and we just don't have room." so i'll run my 5k on the treadmill...

26/6'8"/210

5k Row - 18:13

30/M/190

First time to row a 5K. I don't I have no idea about damper settings so I'm guessing there wasn't one.

Time was 24:34, which could have been much better.

Next time I'm shooting for 23Min

38/M/6'2"/220

introduced the two teenagers who wanted to work out with me to the Filthy Fifty, but scaled it to the Terrific Twenty-Five.. they did alright, I finshed in 16, they were closer to 20 each. Will run 5K tonight after work.

For those of us who do our runs on the roads instead of on the track at the local school, here is a great tool to measure your route.

http://www.gmap-pedometer.com/

now to bike in to work!

Enjoy the day!

F/37/5'6"/140

5K Run: 27:42

27 degrees out there

Mornin'

I am getting my 2008 speaking calendar together (I have a day job) and as part of that I'm trying to coordinate my engagements with visits to CF gyms around the U.S. (no one from Canada has is terribly interested in what I have to say :-( ). Looking at the affiliates list I see CF Hard Core in Boca Raton (cool looking box); are there any additional CF gyms in the Miami area?

Thanks.

Row 5k, 26min 35 sec
M/37/6'3"/268

I am new to crossfit and I really like it so far. Thanks to my friend blackak in Homer, AK for getting me into it.

Today was only my 5th WOD and the only one I have not had to modify.

row 5k in 21:12

Esteban,
Thanks for the welcome back comment. 'preciate it. I don't really know that my back is actually healed, in fact I really don't think it is. I probably should get an MRI. I can do just about everything pain free except Heavy DL's and Squats, and then it rears its ugly head again. Wall ball, thrusters, even back extensions don't hurt at all.
On the bright side, it allowed me time to get rings set up in the back yard and focus on muscle ups. The other day I was able to actually do 30 for time, so that has been a silver lining.

25:37 (5:37 off PR).

Haven't rowed for 8 months and had some pain in right shoulder and lower back.

Row- 21:01 Damper #4

I skipped the filthy fifty yesterday because the Seal WOD I did Sunday was a similar long metcon. Additionally, yesterday was a 4th day so I was feeling less than primed and ready to go. The filthy fifty, at least for me, is a red line, my hair is on fire type of effort for which I feel I need rest and Zen-like concentration. Truth be told, it's also one of the earliest WOD's I attempted (but didn't finish) and my continued progress at it has become a measure of my personal CF improvement, and a less than stellar effort would be an ego blow to me, leaving me feeling like I'd wet the bed. I'm confesing here, and I accept that the better practice would have been to get in there and run the play Coach sent in. I did some squats 3 x5 at 215 but felt a twinge in my right leg and aborted that mission, then did som 3 x 5 presses at 110. Finally got that rock back and forward-up that Rip was teaching in a recent video. At least I didn't have to change the sheets! And great job everybody on yesterday's results.

5k row, 19:24, Damper: 10

Allison NYC-

I LOVE the "Fran" shirt and the "You'll pass out before you die" one! Very funny! What's the, for the lack of a better word, "rule", on wearing CF shirts from affiliates? Do I need to belong to one to wear a shirt or what? I'd give anything to come to NYC to workout but it's kinda a long drive!

Day behind so for Tues. WOD 48 min with the exception of the DUs (no jump rope). Much improved from last time considering I was over an hour and couldn't even finish. Major improvements in upperbody exercises. And the odd looks of insane curiosity continue to come from the non-crossfitter gym goers!

Strength: 4*4 Standing Press at 60p

MetCon:
1st round:
50 Grav. Pullups at 70% of bw
60 (each hand) uppercut+straight Box w/ 4p db
50 Back extension on stability ball
2nd round:
same except half the reps
Time: 16.30

ran 5K

28:43

ugh.....

47/m/185

5k run

28:35

1% indoor incline

looking at c2's this week, would have loved to row the 5K - next time for sure

46m200#

ugh, especially on the treadmill

5k run at 1degree incline: 27:31

5K row. second WOD ever. 27 minutes. had to take half minute breaks every 1k or so to drink some water, had trouble staying hydrated lately. damper setting of 4.

Looks like I may not get to do this one did a 10 mile ruck and have a nice blister on the bottom of my big toes. Can I ride a bike or is there anything else I can do? Or do you guy' continue to run and tough it out?

6'1"/M/36/218

I've been doing crossfit for less than a month. I was kind of discouraged yesterday because I only managed the first 8 exercises in filthy fifty before I had to quit (42 min). I knew I could do a 5k row as rx'd, but wanted to make a performance worthy of crossfit. Last time I did a 5k was pre-crossfit at over 21:00. This morning I pulled a 19:10.5! Not a PR since I did sub 18 in college. Pretty good, though, considering I used to spend 1.5 hours on the water and an hour in the gym during college and now I spend around a half hour doing crossfit. 17:55 here I come!

#48 Kirez and all others running in the cold...this may sound familiar

I used to run in Alaska up to -35F its not too bad, -40 through -60F I went inside. If its icy or there is snow, then get some cleats for traction.

If your penis freezes, go to Wal-Mart and buy some baby socks..wear baby socks and no more issues.

If the snot in your nose/liquid in your eyes start freezing get a face mask.

If your face mask starts freezing over and you can not breath or see because of the ice buildup - knock the ice off - if that doesn't work - end your run.

One final note - make sure your hair/facemask/eyebrows defrost before taking off that face mask - rumor has it that hair breaks when frozen...enjoy those cold runs or look into cross country skiing.

M/51/205

5k...23:40...going backward on my time...I guess that means I have to run harder.

M/52/184
Ran 5 km on treadmill(-9 C outside)at 1%.
26:32.

Age=28
BW=187

2K meter row = 9:22 mins
3K run = 22:00 mins

Metcon clearly needed, based on the above.

Just wanted to thank Freddy Camacho for his kind support to our club. It means a lot to us.

http://stevesclub.typepad.com/

Portion of the donations will also be set aside to take a select handful of the boys to this yrs CrossFit Games. Anyone have any contest suggestions for deciding who will go?

Thanks,
Steve

Shannon in MD: where in MD do you live? I know there are affiliates in Gaithersburg and Rockville, and soon to be on in Baltimore.

J rock: Nice explanation of the kip. How did your wife do?

5k Run: 21:46. Pretty dern good for me. I think I may start going to the black box just for the shirts.
5k Row later today.

Leslie Ap -
I live in Glen Burnie. BullFit is literally right up the road from my house!

run 5k
24:14

Instead of 5k did a rough tire workout with Tattoo Nicky and some newbies to the group..
800m run, 560lb tire flip 30x's
800m run, 20x's
800m .. , 10x's
For a time of 21:14, after the fifty yesterday things weren't movin like they were supposed to be today

Hey I'm new and have a question... I did Elizabeth this morning because I didn't know how to do some of the Filthy Fifty exercises. Should I still do the Filthy Fifty tomorrow or save that for another time after a rest day? Maybe do 5k today then filthy fifty? Any thoughts would be appreciated.

I know, I know I should have started on a first day cycle, but I knew how to do the Elizabeth stuff and was in a hurry to get to the gym this morning.

Thanks for help!

Leslie Ap

Whyfe is recovering well, thank you for your concern!

Gonna skip th3 5k today. Having at something else. Post to come.

Row

22:42 - PR

The best thing about Joseph's question about why the workouts repeat themselves so much is that he asked it twice.

Sometimes it seems the WODs repeat themselves, sometimes they don't. They are a good mark of your progress if you compare your times/weights/etc and maybe it gives new people a chance to try them for the first time. Regardless, no one makes any of us do these WODs but ourselves so if you don't like 'em you don't have to do 'em.

Ran the 5k w/ optional resistance (3yr old and 18mo in the stroller) 26:23. Been Crossfitting for about 2 weeks...my weekly running mileage is definitely down w/ CrossFit. I was kind of worried about loosing some endurance...but I felt really strong. It was windy and cold 58F(for FL anyway :)

37/m
5k run 26:00...isn't running fun

I only had time to do 1 mile.
8:29
I really don't like running :)

Run 5K

24:43 - about 1 minute slower than normal

5 minute 16k snatch set at 22rpm. Hands in good condition with no cramping. Focus on maintaining strong hip drive during the upswing (I get lazy with this weight bell and move too slow).

10 minute rest

Row 5k: 22:39.

BW 170

Pre: Front Squats- up to 242x1 (horrible at these)

2.5 k run then 2.5 k row
19:59

51/M/191/5'9"

hmmm. late night filthy fitty, got home around 10:30
still up 1:00AM

up at 5:00AM for 5k

miserable, hips aching, had to run/walk

35:49

Rower A sets his damper to 1 and rower B sets his to 10. Then Rower A beats Rower B by 1/10th of one second over 5K. Who won?

When Lance Armstrong won the tour did anyone ask him if he did it in 18th gear? Why does his bike even have gears? Why does your car?

Answer: don't set the damper on 10!

Definitely running this one today.

I've got a general question:

So I seem to remember seeing a crossfit "sweatangel" shirt. It said something to the effect of "another sweatangel gets it's wings" (written backwards so when the imprint is left on the ground, it reads properly). Anyone know where I can find that shirt? I've been lookin around and haven't had any luck, thanks

5k row - 20:53 Damper 8

30/m/190

5K Row - Damper 4

21:48

31/M/200

Run 5K - 24:50ish (didn't start timer until mile 2)

Ran outside for first time. Only ran on treadmill before. Previous best time on treadmill was 27:22

41yo/f/160#
CFWU x1 + pushups, stiff deadlifts, OHS
row 2000m 8:35 (Silly me thought it was a 2krow)
back on rower for 3000m 12:09
attempted pose running on treadmill 1degree incline
3.1mile 32min walked first 5 min to decramp hamstrings

Row 5k- 21:25

(may run 5k this evening)

CFWU- minus pu's
Ran 32 minutes
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

ray #34

just a warning, be careful! Last time when I did the run, then row I had to sit down for a good 30 min as I almost fainted. I might have just been stupid and only rested 3-5 min between my run and row...good luck!

great pull-up video. wish my co-workers would shut up so I can watch this video in peace and not have to rewind 20 times. i'm groucy today, obviously. ;-) must be because i am back in the zone and down one block. i'm hungry, or maybe i just think i am....no i'm effin hungry. augh!

Sweatangel... sweet! I'd love to see that.

Proprietary shirts? A gym that tried to regulate whose t-shirts I could wear would have me as a customer IFF they're also willing to step into the ring with me over this policy.

errr.... where CF is concerned, I may want to rethink that notion....

This was the funniest typo I've seen in ages:

"I pulled a glute/ham last night refing a basketball game. Does anyone know of a good cardio workout that doesn't stain this area? It is very tender this morning!"

(And I don't mean refing (sic), I mean stain.)

BTW, I think the trick is not to do power. Since it's more aerobic you're looking for, the tenderness should abate some 5-10 minutes into your workout, and the low intensity shouldn't threaten the strain -- rather, I'd expect it to help rather than harm. Is this right?

In explaining the superiority of kipping, it helps to note that the strict pull-up only makes sense if you hold the misguided belief that an exercise should target only a few isolated muscles. Once you see the strict pull-up in its proper perspective -- the artificial equivalent of a body-weight bicep curl -- it looks positively silly. Is it harder? Yes -- for the two muscle groups isolated.

Do strict pull-ups build comparative dysfunction? Yes -- isolating muscles away from whole body movement, and programming that movement and recruitment pattern, is like posting ten security guards at your front door and ignoring your back door.

Unless, of course, your goal in life is to have an impressive-looking front door entourage while inviting all comers to your back door.

Willie, #120, about the lance armstrong gear comment -- lance like to ride with a smaller ring. he held a high cadence and could react/sprint better. jan ullrich (TdF winner and runner up) used a big gear. he had a slower cadence and had to put out more each pedal because he was more a "power" rider -- they called him a diesel engine, because he would just grind out his "slower" cadence and kill you over time. by the end of the ride, both men would put out about the same METs.

the point is to each his own, go with what works for you. (i personally prefer single speed bikes, but i am a weirdo.)

ck

Looking forward to the run today. Yesterday did 100 burpees with pull ups. My hands are hamburgers now. Any treatment options to help callouses that have ripped off. I guess I could start wearing gloves...
Also, I think there is something wrong with my form on any sort of air squats, and burpees. I say this because it seems like the medial portion of my left knee is sore after doing large numbers of air squats or burpees. It usually goes away after a couple of days of resting it, but I don't get the same pain in my right knee. Has anyone else experienced this same sort of thing?

kirez,
I usually do strict pull ups. The reason for this is because in the military they will test you on strict pull ups only, no kipping allowed. I guess I worry if I practice kipping I might not be able to do as many strict when it comes to test time. Probably ignorant, but I wouldn't mind if someone enlightened me. Would kipping help improve strict pull ups as well?

#42
I think you got that back-a$$ward. Are you sure C2 recommends a HIGHER damper setting for longer, aerobic workouts?

wfs http://www.concept2.com/us/training/goals/damper_intensity.asp

Ran on track - 29:08

Did some pullups and pushups afterwards

28/m/210

row 5K: 20:12

damper set to 4

WU .5 mi walk on treadmill
WOD
23:16

5k row - Damper 4 - 22:01

Bring it. Feeling good here. I have realized that in working on technique and form so much, I have let good BREATHING go right out the window.

Thanks for this workout getting that back into my mind!

Rockin'!

Comment #49 tattoo Nicky well when i started cross fit it seemed to me that we never did the same Work out for awhile and now it seems that we do them after every other week but who knows well thanks for replying back man

A damper of 3-5 (drag of 130) approximates the feel of a rowing shell. Many ergers think that's the sweet spot. They typically stick with the same drag when training, except to raise it occasionally for a "strength" session or row a short trial (up to 500 mtrs).

Lightweights (165 lbs) and women tend to row with a lower damper, around 115-120.

Some guys who just erg and don't row on the water prefer slightly higher drag factors. A higher drag is more forgiving of flawed technique.

Stroke rate is at least as important as drag. Typical stroke rate for a 5k is mid- to high-20s. (Low- to mid-30s for a 2k and into the 40s for a 500.) Women tend to rate a couple of strokes less than men

M/39/185

5k run on treadmill: 24:15. Sooo sloooow.

Finished with CFWU X 3

More better faster

5k row
23:05 10 sec better than last month

Run 23:15

2500m run 11:58, 2500m row 11:48, total for 5K 23:46

3 sets barbell jump lunges 95lbs
3 sets body weight tricep extensions

M/31/197
Run 5K rolling hills
23:55

Row 5K, damper 4
23:59

Didn't beat my darling husband Neil. Curse! I'm thinking that I like a higher damper # - just couldn't get in a rhythm that was using proper mechanics. We'll probably be getting a used C2 model B here pretty soon, so hopefully things will only get better!

44/m/190
Row 5k 19:31 Damper 8-9

Roy 32:54(bad right hip pain from the begining)
Jeremy was at least 26:00 left me way behind

195/6'0/30/M

I know Vale you're going to hate this post as it does not have a 1:1 correlation to the WOD.
But i am getting ready for a big ski weekend and wanted to burn those legs again.

21-15-9 For time = 9:52

21 - 45lb. Dumbell Thrusters
Run .26 m - 2:12 (treadmill 7.5, incl. 2)
21 - sit ups on bench
15 - 45lb. Dumbell Thrusters
Run .26 m - 2:11 (treadmill 7.6, incl. 2)
15 - sit ups on bench
9 - 45lb. Dumbell Thrusters
Run .26 m - 2:09 (treadmill 7.7, incl. 2)
9 - sit ups on bench

49/M/220 37 degrees

Just happy to finish - two weeks no smokes no beer....

30.192#.m
5k row @ drag 130
19.38

This is considered a pretty good *6k* time for a national team rower.

21:05 thank goodness for rower. Still cold here.

27/M/220 5k run = 29:00
Just getting started with CF

am wod: fat helen: 21:38

heard you guys did this one at the cert this past weekend and just had to try it.

Colleen #130

I completely agree. People should use what works for them. The damper setting is something to optimize not maximize. However, I have rowed with or coached hundreds of rowers and watched literally thousands. From 6'6" 240 lb gorillas to petite 5'2" lightweight women I have yet to meet one who pulls their best score on a damper setting of ten. Yet about half the athletes posting here use 10. I suspect they think they are increasing the intensity of their workouts. They're not.

5K row, concept 2
damper 4-5
170lbs male.

19:50

47/m/200

21:55 rowing. It's amazing how fast you can go when you want to beat the mark on the upcoming minute.

42/M/5'10"/194

5k row

29:13, damper 9

Second week at cf

5k row 19:56

over 1:30 better than last time! (pacing was crucial)

damper 5-6 (and only because that is where it was the first time I got on a rower and Ive liked it alright. I have yet to experiment with damper settings)

Run or Row 5K SUB Elliptical

30:00
-----------------------
Compare to 071220

30:00

#42 and #120 Willie- I love all the discussion over dampers and drag. It is important for me to remember that rowing, along with many other things, is an experiment where I set the variables, like damper, and measure the result in time after each 5k. The goal of the experiments is to achieve a lower time with the same variables in place.

That said

Row 5k at damper 10...21 min 37sec

M/22/6'1"/185

Row 5k: 17:52. I don't have records from the last time we did this, but that has to be a PR. So I'm pretty stoked.
Post: Practice Adrian's kip. Got to 65 before I fell off the bar. His method of bringing the knees up through your hips and then exploding really helped me out. I think that maybe my goal of 100 is doable. Setting the bar high.
Great job kiddos.

5k row

19:49 not my best

Willie-

Great to have a rowing coach commenting on the subject. I mentioned rowing at 10 simply because I found it easier to maintina my 500m cycle time below 2:00 while rowing the 5k. Maybe it's just me.

You will have to admit that if rower A is doing 5k or any distance on damper 1 then he is stroking his ass off right? Also, our top One World rower (shout out to Austin!) rowed a 1:22.3 500m and a 17:41 5k both on damper setting 10.

P.S.- Was there really talk of frozen penis on the board? I think I've seen it all now!

No run, was gonna work the bag - but the aerobics class was in ;(

Strength WOD instead -

5 X 5 Backsquats with 225
then...
5 X 10 Jumping Back squats with 95

During the warm-up I was practicing cleans with oly bar - failed to get my gigantic head out of the way and smashed myself in the chin! What really hurts is that I bit my toungue - now my steak salad is kicking the crap outta me!

Ugghh!

C

row 5k

c2 model B

18:02
PR by :30
but I was trying to get under 18:00

32/m/210/6'5"

First time rowing a 5k:

19:28.1 damper: 8 stroke rate ave: 24

I suppose I should try 6 next time and try to get my rate up a bit. Legs were limiting factor on this, they were fatigued from yesterday and hurt entire time.

Regarding damper settings:

I can say from experience that when most major college programs and national teams train on the erg, they use drag factor 120-135, which correlates to around damper 4-6 on newer ergs.

That does not make it right, it is just because that damper setting is closest to the "feel" of the water.

There is no "correct" damper setting, but Crossfitters should know that a higher damper setting (high being 10) tends to lead to grabbing with the arms, and an early body swing, which will slow any rower down (especially if the athlete has not learned proper tech). If you are just starting out on the rower, try making a low damper setting feel smooth, then slowly increase the load, and keep the fluidity.

Good luck on the 5k's

Burns

I abhore running. C2 is next purchase. Did this WOD anyway. Legs set on GO, head set on WHINE, heart set on "JUST HURRY THE HELL UP AND FINISH".

22:01 (PR by :47)

5 k run 28:41
37/m/180/5'9"
-9° c or 15° f
Montreal, Canada

Mark
Row 5k 20:15.1

26:38 16f wind 18-23 knots

Went to the level 1 cert this last weekend at headquarters.Thank you to all the instructors,you are top flight. Straight up truth,hard work,enthusiasim,no selling, no fast talking, and I got my first muscle-up.

First ever 5k row

35/f/134

No idea what the damper setting was as it was a hydro-rower. Got through the first 1000m twice and was interrupted by a call both times. Finally finished the 3rd time in 21:35. No idea if thats a good time or not, but my arse sure was cramping the last 800m!

Finished with 5 sets of hack squats and 5 sets of leg press.

Too cold and windy, so ran on treadmill

3 miles, 25:44
Stupid treadmill kept trying to turn off

Max heart rate 187 at end, 132 by the time I walked back to my locker

M/45/6'/175

RUN 5K 20:54
Treadmill @ 7500' elevation
1.5% uphill

Row 5k damper@6
18:32 Compare to 18:56

Finished with 5X BW BP

39 m/198lb 5'7"

Decided to baby my left knee and split this one up. Ran 2 miles in 15 minutes plus, rowed with damper @ 10 for 2:38 total=17:38
felt great after yesterdauys workout. What pain will tomorrow bring? sure miss the thruster, deadlift, bench press combo.
Asthma boy out.

34/M/160

run 5k 26:55 - 25 second off my pb

Filthy 50's kicked me in the pants - still feeling that one

After yesterday i thought coach would give us a 10k...boy am I glad I was wrong :)

Run 5k(3.1 miles) = 26:22 new PR!

Never able to finish 5k before without stopping. This felt sooo easy after the filth fifties.

Thank you CrossFit!

ok, i must have screwed up my time by five minutes. there is no way i beat my buddies by ten minutes. have to pay more attention when transitioning next time.

5'8"/163/M/23

24:something

also did 100 push ups for time

5k run

It wasn't pretty but I did complete 3.1 miles with +1 incline. I have a sore foot and calf from the Filthy Fifty. Too embarassed to post time, I'll just write it in my journal.

Run, 20:54 with about 10 mph headwind. Thought I did great, but after rechecking mileage with the car, it was more like 3.05 miles. Oh well.

32 yom 248 bwt

last two 5k's on treadmill 27:06 and 27:53

this time again on treadmill 26:28
slow first mile slowed down overall time but last 2 miles felt really good. 16:07 for last two miles

gah. somewhere around 34:00, stupid treadmill shut off on me! that's what i get for running on the treadmill.

woo my hips are tired from yesterday.

started this workout with 20 pull ups on the gravitron set on 95, which is better than my usual 110...getting stronger!
20 dips, same setting
20 squats with 45lb. bar.

28m/6'4"/230
27:33
also did 60 ring pushups

M/37/187/70"

CF WU x 3
Row 5K, damper 5
Time: 20:40
Previous: 19:57
Practiced Kipping afterwards.

33m/6'3"/235
run 24:31, about 40 seconds slower than last time. CF is starting to wear me out. I'm starting to think coach is a sadist and everyone else is a masochist.

This is my first post:

I started CrossFit back in August to help accelerate the healing process after some nasty injuries... I'm 10 months ahead of the doctors schedule. I just can't say enough about CrossFit. Each day I heal, the closer I get to doing the WOD's as rx'd.

My basement is now a CrossFit-friendly space and the old exercise equipment got sold. I just need a little bit more $ to add the C2 rower,probably in Feb.

I stopped in to visit CrossFit Rockford/Achieve Fitness to go over the Oly lifts and everyone there is FANTASTIC.
Brandon, you have the patience of a saint! After finding out I've been doing the basic lifts incorrectly for a few decades, we had them straightened out in about an hour.
There's a few things I need to work on, but the road is laid out before me.

THANKS SOOOOOO MUCH.

So, my WOD after the Oly instruction was:

21-15-9
Row (calories)
Thrusters (65#)
SDHP (?#)

I forgot to start the timer, so I can't say how long it took.

I just wanted to say the CrossFit community absolutely ROCKS. I look forward to posting ALOT more and setting PR's as I heal.

M/34/231#/6'2"

I'm with you, abartulica. I think I'm going to take a rest day for myself today. My muscles are on fire from yesterday's workout (who would have thought muscles could hurt in all these places?) and quite frankly, I am beat. I'll make up the 5K later this week.

*collapse.

26 yom 6'2" 155#

5k row first time ever

21:46 on damper level 6 (2:10 avg. 500m split)

The first 1500m not too bad, the middle 2000m probably the hardest, last 1500m not too bad because I was warmed up!!

Props to all you guys pulling off this workout in freezing temperatures (Bingo, Kirez, RB, nutfam, way, pierre) let alone sub-zero!! It's low 70's here in SoCal. I don't function in anything under 40 F unless it has to do with snowboarding.

33/M/225

First 5K row, 21:02

Sowa beat me by 4 seconds, D-OH!

Peace, CD

#187 Eat More

5k Run: 22:26 (PR by over an Minute)!

Also got my first MuscleUp today

gmoni #162
I think if you decide to change your damper and pull a better 5K you should consider that an improvement as you've done more work in less time.
Plus, isn't changing stuff up one of the fundamental principles of Crossfit?

freddy c #165
Excellent thought about "stroking his ass off" you're really close but not quite right. The rower going fast with a low damper setting has a very fast DRIVE speed- i.e. the handle is moving from catch to finish very quickly. However, he could be doing this at any rate.

M/27/6'2"/220

CFWUx3

5K run 24:30

Been awhile. Been posting in just my log lately. Been trying out different things, and lo and behold - I'm back to doing the front page WODs.

5k row - 19:35.7

#190 How will eating more help me?

mjmjmjmjm

2315 at damper 7

last time:

5K ROW at damper 5

24:22

M/23/6'3"/185

5K run 19:35.6

Taking today off. I need to get a little more rest in before the cert this weekend. I was really looking forward to another 5k run, but it will have to wait.

Have fun out there!

39/M/5'10"/195lbs.

5k Row, damper 4, 23:54.

22 minutes flat on the treadmill. I don't know how people do that for an hour it is torture.

5K run on treadmill w/ 2% slope
20:57.

Way off PR, I think I'm tired from last night workout + cycle to work.

27m 6'1 199
:19::50 damper 5
PR! by 40 seconds

29/M/175

Run: 26:23. Dodging students in the hallway definitely hurt my time, but was fun.

Row...26:45

Sweat demon shirts are from diablo crossfit.

M/33/205#

last time 27:29 this time I sucked it up, 24:51

5k row: 20:24. Sorry for the whiney rant this am. Anyway, I wanted to go sub 20 holding 500 every 2 min . Lost my focus somewhere aroung 3k. Life in the CF lane. Thanks Coach! BW:170 Y/A:59

new pb of 20:11 for 5k row. I need to get mentally stronger between 3000-4000m though. I read up on drag factor so rowed at a damper of approximately 5.5 at the start then up to 6 around the 3000m mark. The 5.5 was good at the beginning for a good steady pull but found that I needed to increase once my stroke rate decreased as I was getting tired. Average stroke rate of 24-25

26:06 on treadmill, barefoot, at 2% grade (pr by 1:12)

This is still almost as hard as filthy fifty or anything else I've tried. Man, I hate running.

42yom / 149

Row - 21:12 as rx'd

Damper set to 5 which created a drag of 110

Run 5k

22:24

21:46 road run as rx'd

5km row - 18mins 42sec

Comment # 207
John - Old guys are allowed to rant once in a while ...it is a priviledge of age... Well done on the row...old guys rock.

21/m/6'/150.

First CF workout. Row 5k, damper #5, 21:59. A lot of fun although I got a big ole blister on my palm.

M/38/221#/6'3"

5k run.
28:04 on treadmill. (Outside we have 28 deg F, 30 mph wind, and horizontal snow.)

Thanks CF!

Hardcore is good!
Crossfit Hardcore is even better!
But "penis-freeze?" I have to draw the line. Will stick with the treadmill for the WOD at -40

Good luck with the baby sock!

23/155/m
As rxed: 19:58

21/m/5'9" 170lbs

CFWU x3

5K run, finished in 19:06

followed by CFWU x2

Man that felt great!! I thought I was going to be slacking off on the run because of yesterday, but I stuck with it. It's been two hours since the work out and I'm already sore!! I love it, feels good!!

32/F/5'10"/153#

Feeling a little bit of overtraining fatigue; almost quit about 750m in, but finished strong. Glad I kept with it :)

5k row
21:00 (only 15 seconds over PR)

Row 5K:

20:09

First time to row a 5K. Felt awesome. Gonna catch up tomorrow and do the filthy fifty.

~5k run. 30:54

Ran the 5K in 22:15. Outdoors, uphill both ways, three feet of snow, into a head-wind.

Have a great week.

32/F/140

Row 5K 26:00
Damper #3

This was really slow, last time was 23ish.
Body aches everywhere from filthy fifty, had to keep stopping to tighten straps.

On treadmill @ 1% grade 28:49 3.15 Mi. Wanted to quit midway but stuck with it. My slowest time ever :-(

25:50 not a good run day

on TM .5 inclide for half

25:58
did 1 mile run, 900 m row, 1 mile run, 900 m row
(had a major head wind on the way back both runs)

Nadia, nice work on the filthy 50's - you must have warmed up :)

44YOM, 72", 176#'s
Howdy,
After yesterday's DL's, this one was strenuous. I kept my ass in the saddle though...
5014m row 18:38.

#133 Matt

I have the exact same problem with pain in medial portion of my left knee after high rep air squats, but don't notice it at all on burpees. Same place, medial portion left knee. i've always assumed it was from a previous life of endurance running, and I've been looking for ways to strengthen the knee but haven't figured anything out yet that makes it pain free after lots of air squats. Like you, goes away after resting it for a couple days. Open to suggestions.

19 / F

5k Row
damper setting on 4
22:46

By the way, #167 ut steve

fast time

M/24/6/210

i could barely get out of bed after yesterdays demonic workout. Usually when I am pushing it I can run 3mi sub 20... today i crossed around 27

#133 Matt and #233 dcostolo

knee problems are complicated and you should probably see a doc if it's bad.

Now that I've covered my a## - I had much the same problem, too stubborn to go to a doc, so just kept doing squats both weighted & air really concentrating on form and the problem has gotten much better. I think squats are probably one of the best ways to strengthen the knee; but form is key. Focus on maintaining curve in low back, weight on the heels, & knees tracking properly over feet.

I also reckoned that it was some sort of lingering joint issue from too much endurance running.

m/26/200
Run 23:17
Great job to all of the sub 20 min runners. That is one of my goals this year for the 5k run.

#123 AJ
not sure if your question had been answered but I believe you can find the shirts you are looking for at Diablo Crossfit.

1st 5k since high school. Just started crossfit. Realized today that I've a way to go...

m/27/197

20:14 5k run (treadmill PR)

treadmill randomly shut off going 9.3 speed and almost killed me (told I was too heavy to use the "old" treadmills) quick recovery but I'm getting sub 20 next run!

3.25 miles = 28:46 on treadmill

40y/o M
75" 202#
row 5k 28:40
way off PR

Filthy fifty destroyed me yesterday in the 36C and I thought that I would die climbing the hills along my 5k route. But surprisingly i felt strong today and edged closer to the sub 20mins run.

Time: 21:03mins

Enjoy your day!

...oops. Just checked last time, and I guess it was 20 seconds faster than previous PR!

22/m/71"/155

5k run: 19:17

m/35/175

First 5K in about 12 years (albeit this one was on a treadmill). Too cold outside today to run so:

Treadmill @ 1% incline (Navy PT standard)
Bounced between 6.0 and 8.0 mph
27:08

At my peak I was running 5Ks in about 18:00 so I'm not too disappointed. Gives me something to work toward. I have to say I was feeling those box jumps from yesterday in my glutes and calves! Feel great though...can't wait until tomorrow!

3 miles in 21:53...disappointing

RUN: 5.5 miles

5 Rounds
6x Front Squat @ 155lbs
10X Cable Row @ 210lbs
20X Sit-ups (High Slant)
10X Lat Pul Down @ 155lbs

SWIM 1000 yards

Ran 5k in 34:00. Haven't ran that far in six years.

row 5k 19:45
pr for me

47 yom 160#
21:02 on indoor .1 mile track, 31 laps.
Post 35 PR and I felt like I could have gone a lot faster, but the running in circles threw me off.

36M/5'10"/164.5#

3.5 mile run (to stay consistent w/past runs): 23:29.

Well off PR, but a very enjoyable run (despite 30F temp and snowy roads).

22/m/170

5k run on treadmill

21:19

It took me 32 mins.

First time rowing a 5k

21:25

Ran 5K in 21:42, a new PR by at least a minute.

m/55/168/5'9"

Row 5K
Damper #7
21:59

19:47 5K cold run

low back tight from get go, and tightened up in -10 weather, good breathing/pacing on way back...good learning

33 yom
160 lbs
5'10"

22/M/173

5K Run: 17:45 (had to grab the treadmill supports a couple of time though).

44/178

Last night filthy fifty: 41:53 Only my second time with this one but I was able to do everything as rx'd (although the knees to elbows were pretty lame at the end)

Today 5K row: 23:53 damper 10 thanks for the heads up freddy c. to be honest I didn't even know the thing had a damper and usually just rowed however it was already set up.

Laconic Cowboy

33YOM 191#

20:02 as rx'd

m/24/194

25:13. I sucked today.

5k row, damper 5: 21:02: PR I was trying to break 21.
my strokes per min were in the 30s.. im confused. people who were rowing slowing got faster times?

M/21/5'4/145

Rowed 5K in appr. 29 minutes

5k row

22:46
Damper set on 10

Started out slow but significantly picked up the pace after 3k. Next time I'll try the damper on 6.

Ran it ~27:40. who builds a 211meter track?!?!?!?!?!??!?!

5k Row.
23:51 - Water Rower

Slower than last time.

row 5k
21:45

31.5 min

walked a lot

blech

mjmjmjmjmj

2230 at damper 7.

I looked at my stop watch wrong.

Old Time
5K ROW at damper 5

24:22

36/m/6'/235#

First 5k today. So this is a PR. Previous longest was 1k. Usaully do sprints.

18:34.6

5k row: 21.24

5k run: 25.10

damper on 10 20:45

31yom/170#

run 5k 20:37 outside in the beautiful Arizona weather.

first 5k in almost a year. i had bilateral stress fractures in my tibia's last year. only started running about 3 weeks ago. switched over to the POSE method...hopefully that alleviates the problem. i was also pretty sore from mr. filthy yesterday.

27:30...almost died :-)

M/45/158
5K row: 21:35:7 (last time: 21:59:01)

had hockey and swim club yesterday so did those filthy 50's today

had to sub 45lb thrusters for the ball and 35lb db swings for the kb's

tt-37:15.71

good thing I've been practicing skipping, following the dec CFJ article. helped out a lot on the double unders today.

44/m/150lbs

7.5k nordic skate ski

33:00 on the nose

ok, I posted this yesterdays page; somehow ended up on the wrong day! Now I am putting it in the correct cyber space!

3 miles in 19 minutes

raining, 40s, windy; beautiful day for a run!

I noticed yesterday Buff Chick posted about her buddy lee speed rope; she is SO right, if you are doing double unders and they are kicking your butt... GET THAT JUMP ROPE!

Row, damper 4, 26:42. I'll start my sprint later next time.

First full-scale WOD, except for an ill-advised false start a few years back that left me with bags of liquid where my pecs had been.

M/40/215
5k run
26:39

Age: 44 BW 156

Row 5K in 19:40

Good times!

18/m/170

5k row 19:32 at 22 s/m damper at 3

Row 25:59

never used a rowing machine before. think i'll try it tomorrow.
did old school BFS today.
snatch 95, 135x4, 150, 160, 170x2
overhead squat 95x10, 115x8, 135x6, 155x4, 175x(7)
good morning 3x10
hammer curls 3x10

21/M/168

Just over 5k run

26:10

That's a hell of a lot slower than I'm used to, but I was nursing a tender foot and it was a rough trail. Still not happy about the time, but I feel good.

JoeyG- Thanks, Those shirts are badass

ran about 26:00 ish for the 5k. Had some nice cold whipping wind the whole time... Gotta love it

Previous: 31:01
New Personal Record: 24:58

Random thoughts on injury...
I hurt my back on Monday catching up to Elizabeth. Actually, it was probably Diane a couple days prior that really hurt me but the acute injury manifested with Liz.
Anyways, I've had more time to read posts and I noticed that a lot of people post their thoughts of dread when they read what is lined up for the following WOD. I realize that pretty much everyone is joking about their terror and how little they want to do the prescribed workout because if no one wanted to do these awesome (and insane) workouts, they wouldn't be here in the first place:-) For myself, I have realized that no matter how much I dread an upcoming workout, I won't ever whine about it again (BTW, I'm saying that I whine, not you guys out there) because I've realized that NOT being able to put myself through the hellish WOD sucks A LOT more than actually doing it.
So my personal resolution is to never complain about the WODs again and realize how lucky I am that my injury/illness is really minimal compared to what a lot of people, many who are C-Fers, have to deal with not to mention the dedicated Crossfitters have died in service to country over the years.
I guess I will chock this up to my body forcefully telling me to take a break for a couple of weeks.
This is a great opportunity to tweak my Zone diet and when I start getting back in the swing of things, I plan to work on my form as much as possible seeing as I will likely be using lighter weights for a time. I am actually excited at coming back at less than 100% because I can occupy myself with working on skills and form as opposed to focusing so much on beating my max. lifts and benchmark times as I've been doing for the last 6 months or so.
Why am I telling you all this (good question)...well, my wife doesn't care and my dog doesn't understand what I'm saying (or is it vice versa?) :-)
Anyways, I'm looking forward to joining all you dedicated CFers soon! You are all an awesome inspiration. Thanks to Coach as well for everything.

32:37 - Felt like a total slug today.

33/M/177
New PR 23:48
dropped 3.5 minutes off my time over the past year.

#263 Joel
Its not just how fast you stroke its also how hard. Picture a person in a boat take really fast strokes vs a person taking long hard strokes. Who is going to be faster? I rowed at 25s/min beside a rowing coach going 18s/min and he blew me out of the "water". Check out the videos by Angela Hart in the demos section.

M/51/205/74"
28:26 5k, treadmill at 2% incline.
Is there a t-shirt for the penis freeze?
It's good to see more people in their 50's posting.

35:49

with 20lb ruck, 3.25m, somewhat hilly.

42yom 188lbs
5k row at #10 damper
18:43(pr)
Thanks freddy c. for the advice on the damper.
I was cursing at first, but the result speaks for itself.

This is one reason I shouldn't skip 5K and 10K WOD's
26:20. The run was as close to 5K as I could get.

26/F/115

Row 5K

25:31 (PR)

CCT Joey -- gorgeous puppy. here are some ideas...

i looked up chaos on thesarus.com and got these: calamity, cataclysm, catastrophe, havoc, confusion, damage, desolation, despoiling, destruction, devastation, dilapidation, disorder, disruption, loss, mayhem, plunder, ravages, ruination, shambles*, vandalism, waste, wreck, wreckage

my vote is for havoc or mayhem.

some gods of war -- ares (greek), mars (roman), badb (celtic goddess, "bov"), erra (babylonian), morrigan (celtic goddess)

i like ares myself.

good luck and let us know what you pick!!
ck

32/male/165

Ran 5k 22:05
On treadmill 1.5 incline speed 8.3-8.6

Wasn't happy with that effort which was :43 over my PR so I rowed 5k after. 20:47

42yo/186#

AM workout-
5k run: 25:04

PM workout-
5k row: 19:19.4

Not too upset about either one not being a PR since I did 5 rounds of rowing and running yesterday. Thanks to Erick for rowing with me. I always seem to talk some sucker into doing their first 5k when I do it!

Something else you can try out with your rower. I learned this from Dave Castro at a trainer cert. Take your average watts during the entire row (mine was 225). Divide it by your bodyweight and you get how much bodyweight you pulled:

225/186= 1.2

I pulled on average 1.2 times my bodyweight over the course of the 5k. Check out the numbers when you row a really fast 500m. Just something else to play around with.

24:34

There exists a CF workout where my time isn't a total embarrassment? row 20:12 (ran 5k on 1/14 in 25:23)

#263 "my strokes per min were in the 30s.. im confused. people who were rowing slowing got faster times?"

Stroke length matters. My spm started at 24, but as my stomach started giving out at around 3500m my rate increased to 28 but my rate/500m went from 1:58 to 2:05. I wasn't leaning back as far.

29M/5'6"/163#

5K run on TM: 21:50

Not so good at running, but getting better.

male 24yrs 6'6 245
row 5k 20:22. PR by like 6 or 8 mins!

20:36 indoors on a treadmill. My 2nd week of cross fit and I'm loving it. Yesterday was beautifully brutal.

26:14. Much slower than last time around

Anyone know where I can buy a climbing rope for a decent price? What type of rope is usually used (diameter etc) if I want to make my own.

3 rounds FGB (45 sec each station) of Row (stayed ~1:56 pace) and 20 reps min. of:

20# Wall Ball
45# Push Press
Knees to elbows
20" Box Jumps

m/33/70/192

2500 row
1.5 mile run TM
23:14

CCT Joey,

I second #24's point.

44/M/6'/185

5K RUN WITH HILL

TIME: 22 MIN FLAT.

I FELT SLOW. KEPT LOOKING BEHIND MYSELF TO SEE IF I WAS DRAGGING SOMETHING.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

M/31/6'/202

First ever WOD attempted..

5K Row
22:12 Damper 5 (C2)

Love the site!

Can't believe I was actually able to finish it.

CFWU: 1 round.
5k run time: 41:38

Have to admit CF is great about learning about yourself, Listening to your thoughts as they get uncovered by the suffering. I know my time and scores aren't "great" but as out of shape as I am this effort is very taxing....for now.

freddy c

I saw the video of you guys doing "fran" on youtube, that was something, congrats on the PR to all..PS Jolie looks like she could do pullups forever..........

Laconic Cowboy

22:40 Damper setting 2.
23:54 on 071220 at damper setting of 10

what progress can I interpret from this?

34/M/6'/183

5K run
.5 mile warmup

800M (under 5K pace) 1:38/lap
100M Jog
300M (under 5K pace)
400M Jog
Repeat 3x
.5 mile cool down

21:30

ah man! i posted a response to CCT Joey's plea for a name for his puppy and it got caught in the spam filter!

CCT Joey -- i looked up the synonyms for chaos and posted them, then gods of war... ah man, i am bummed. here's the highlights or at least my votes, just in case it eventually pops up.

ares, havoc or mayhem.

ck

M/22/5'11"/165

5k Run, Indoor track
19:20

did one this morning too
19;51

Run 5k: 23:47 (got the 3mi at 22:23).

Better than my worst, but worse than my best.

Tbear 20:22 stroke 22/min

Zilla- 37/M/284 - 19:06 stroke 27/min

run on treadmill: 26:04
kicked my butt

27/f/137
Row (cause I've never done a 5k row for time)
23:58
Kinda took my time until the end. The rower was making my butt numb (dang those seats are hard on the ol' rear), and I also realized that I had the resistance set at 10. Well, I was almost done anyway so I thought I'd just finish what I had accidentally started.

Question ref. rowing. I find rowing extreamly uncomfortable in the lower/mid back... thus my question is this: Is this a result of poor technique, or do I simply need to improve lower back/core strength?

If the answer is technique any suggestions on a solution?

Thank you Adrian!! I cannot wait until tomorrow to try the last bit. Does anyone know what I:m doing wrong if I feel like the lowering part of my kipping pullup is too slow for a fluid motion? Could it just be that I was untill tomorrow, just muscleing up the last bit?

Am I making any sense to anyone?

26/m/155

WOD: 28:40 (newbie)

Man, I need to get out there and run more often...

NB

38:39, run/jog, on TM @ 1%. Avg. HR: 149. Slower than my last, if that's possible!

Onerous, ponderous, and a bunch of other "ous's" that I can't think of. 5k days are NOT "recovery" workouts for my big butt! Will running EVER get easier? I can do other workouts that elevate my HR above running non-stop, but I can't maintain a jog? What's up with that? Could it be mental? Anyone?

NB

lot of BS talked about damper setting.
A lot of heavyweight guys will use 10 and find they can outperform themselves at a lower stroke rate.
I row in a surfboat and damper 10 best replicates the feel of rowing on the ocean in swell and chop.
I have done a 1:25.4 500m, 6:54.2 2000m,17:55.8 5000m and 35:43.9 10k all at damper 10 and cant get anywhere near those on a lower setting.
just go with what works best for you and ignore all the experts.

BRUTAL

5k run 25:14

I'll never complaining about the 115 degree summers here in Cali again. At least it never gets so cold you have to put a sock on your hog to keep it from freezing!

29/M/200

Rocked out PFT this morning for a PR 16:53 3 mile, sub par 26 dead hangs and 113 crunches. Went up to CF Aliso Viejo to hit up Fight Gone Bad with my Marines and owner James Letchford. First time doing the FGB as rxd for total score of 368. Great day.

29/f/110

row: 24:06 (horrible performance today)

post: Diane

21-15-9

155# deadlift
HSPU

8:00 (worst time ever, but added 20# to DL) this was so hard today. hammy's were fried and traps are still sore from phat helen and filthy fifties. Might have done better if I had time to rest between the 5k row and diane. oh well.

OPT Mommy- thanks, and guess what NO warm-up! I got to the gym at 8:30 and had zero time! Just did a few squat cleans...;-)

oh forgot, damper on 5 for the row

37 mins on Treadmill.. i stink 47/M/210lbs

Row 2.5K 11 min
Ran 2.5K 17 min

Total 28 min

Olivia:
24.20, resistance at 2
2 minutes faster than last time, only rested/stretched once at half way point, versus multiple times when last did this in December 07

16/m/166/5'7

Ran 23:51

25/M/6'2/205

26:00

A far cry from high school cross country when I did 20:00 at 17/M/6'0"/165

M/48/152

TM: 26:17 PR

46 198

14:45 for 2 miles (pr for 2 miles)

meant to do 3.1 miles/ fuse blew at fitness center when i was at 2.1, on a good pace for shot at 5k pr, not happy

30/ m/ 205lbs
5k row 21:30

42/165

First time rowing 5K - 23:49

23yom/6'2"/220

did 5k row
20:40

first half felt funny as the back of my knee has been bothering me all day, which is why i didn't run. Then my left hip felt funny and tight in the joint for about the last quarter.

glad for this workout, felt good to row the demons out

run 5k

22:36

25/m/193

about 30min, cold jog through Manhattan

first 5k run - 2" of snow on track, right after a hockey game, f'in cold out.

36:29

QUESTION: on a 400m track, which lane is 400m - the inside? thanks

25m/244 lbs

After the "Filthy Fifty" yesterday...I'm gonna row.

5K Row
23:23

Tabata something else
480(pr)
pushups were rough

Anthony (M/29/170)

Row 5km: 20:28 (18 second PR)

Another PR, but my left side (from ass to foot) went numb due to the hip problem I've been trying to rehab. It was getting better, but I've been slacking on my foam rolling and stretching. Filthy 50 didn't help either. :)

Row 5k w/ damper @ 6, DF @ 120
21:43
Run 5k, treadmill, incline @ 2%
24:00
This months journal articles on rowing and running were definitely helpful.

312: BFAM, next time try something in the middle, like 5. Then notice the difference.

Today's training: started with doble unders and burpees because I need the practice.
Then 7x3 deadlifts sanding on a platform, finished with 2x3x 150 kg
last tabata push-up. wanted to keep a constant number of 10 reps, I could not keep it up after the 5 cycle. then dropped to 7 and 6.

Have fun, Johan

Played 60 mins. of hockey instead

M 37 6'2 180
24:42

I realy should check my spelling before pressing enter.

29yo M 165lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips, 5 hspu w/feet on rack per round.

Row 5K: 21:21
Foam roll after
Compared to 071228: 23:48

m/33/175

23:03

did filthy fifty today,

(PR)@ 25:30

M 26 5'9" 185

5k row damper 10

19:58

21:01 - 5k row - damper at 4

F/29/110/64.5

Row 5k - 28:32 - at a damper of 4.

Just got a rower on Saturday and this was my second time ever on a rower, hopefully my next time will be much better.

dsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsds

40 M 190#
CFWU 3X

19:31 5000m row
w/ full damper (not sure what level that is)

Practice split snatch 3 sets of 4 with 125#

dsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsds

M/38/219

Row 5k: 19:55.4

Not a PR, but I did it in the evening after dinner.

Been zoning for 20 days and I'm down 10 lbs. The first 10 were easy, the second 10 should be too. The final 10 to 15 will take some serious discipline.

Row 5k
24:01

As mentioned by the Mrs, just got the rower on Sat. First row over 500m. Beats running

#85 Bingo: Let me know when you're coming to the area.. I know someone is working on opening a miami affiliate, I haven't been to crossfit hardcore yet, I've been to sonz up in palm beahc gardens.. and there's another affiliate planned for plantation or somewhere thereabouts. There's also a good locla group that meets in parks.

Ran 5K on a TM
34:25

1:35 faster than 12/28/07

23/m/215/6'1'

5k Row, 24:34

It was tougher than I thought, my arms were alot more fatigued than I would have thought. Nice break from after the filthy fifty from yesterday, though.

38M/175

Ran the 5K:

23:59

20f/169/5'6

WOD

5k row
23:44

didn't have shoes so I had to do it barefooted..stupid move on my part..

33/M/185

Run 23:03 PR, think I was about 2 min faster than last time.

5k run - 21:53

PR by 9 seconds. My goal was to break 22 minutes!

32/m/190/5'10"

CFWU with 120 lbs assist on chins and dips, only down to about flat on situps.

Row - 22:26 with machine on #2 damper. Longest I've ever rowed. Need to bring the iPod next time...

5k run
22:54

26:27 PR

Yeah baby! Pose running took 2 minutes off my original time.

BTW, google has a pedometer so you can map out a run no matter where you are!

Didn't do the run and don't have a rowing machine I did ride the bike in the gym for 16miles for whatever that was worth.

rowed with damper on 6, 27:59 PR by 4 minutes.
Was shooting for 28:00, made it just under the wire, but it was tough. When I started a month ago this was one of my first WODs, so its showing me that I'm progressing. Progress go!

32 / M / 240

CFWU x 3

5k run : 19m45s (treadmill no incline)

First sub-20m time in awhile (1st since starting CF in Dec) - which is a good indicator to me that CF is working.

M/17/160

19:41

I run XC for my high school. A 5k was my delight to do.

No wod for me today, I'm feeling a bit fatigued and I think I'm coming down with something. I hope to be back at it tomorrow?...

m/32/175lbs

run 5k
on treadmill @ 8.4 mph for 3.1 (no elevation)
=22:10

P.R. by 0:17 vs. 11/29/07 @ 8.3 mph. Tough but do-able so go up to 8.5 next time.

M/56/202/70'

-14 this morning in Lamoille, Nev. Chose stairmaster inside. 5k 23:34

20yom/140#

23:57

new PR by 1:45, and even then I was chasing this hot girl in my college's 5k! first time I ran it using pose running, makes a huge difference! My calves are pretty sure right now though, still adjusting to it. tomorrow will hurt but no running anyways. next time will definitely be faster

M/24/198/6'2"

5K Row
20'44"

Never rowed before, thought I would give it a whirle> Pretty decent but I like the run more. Plus that friggin seat makes my butt go so numb. Uggghhh. Good though after yesterday's filthy fifty, plus the row helped stretch out my pulled lat muscle. "Keep on keepin' on everyone, life's a garden dig it."

28/5'3/125
5k 24:50
Little sore after the 50's day. Usally a sub 20:00

asrx

28:30 on treadmill

6'5" 215

18:06 (PR)

I usually use a damper of 8-9. 29s/m. I know its probably not textbook, but I row with my eyes closed from about 1000m until round 3000m. I am a much better "finisher" than starter, so I try to get past that halfway mark without counting.

I was only trying to go sub 19, so I wasnt pushing balls out in the middle. A

22:35 damper 6

M/45/187

5K Row
23:16

M/26/222

32'41

Became a walk/run after the first mile, in full winter gear. First time running 5K since injury while running...the 5k. So I took it slow.

Last time: 23'59 (or something like that)

27:54

On treadmill at 1% grade.

23:30 @ 8 mph vs
24:17 @ 8 mph w/ 2 short gatorade breaks 12/28/07
23:18 @8.1mph 2.3 mi,7.9 for .5, 8.1 rest11/29/07
23:28 8.1 mph-2 miles, 7.7-1 mi, 8.1-.25 9/26/07 v
25:23 at 7.3 to 8.1 mph 8/14/07 vs
25:20 for 2.92 miles in oakland hills 8/5/07 vs
25:19 at 7.3, 7.6, 7.5 mph 7/25/07 vs
27:23 for 5 x .6 mi around block 6/10/07 vs
26:06 at 7, 7.2, 7.5 mph 4/11/07 vs
28:43 3/6/07 @ 7mph. hr avg 136, hr max 163
28:04 for 5 x .6 miles around block 1/22/07.
26:00 on treadmill 11/15/06.
28:15 on 9/15/06
34:28 for 2.88 mi w/ wife
26:56 for 3.2 miles on treadmill 3/1/06
26:51 3.19mi in oakland hills 2/12/06
29.34 on treadmill 11/17/05.

hr avg 124, hr max 174. 10 min ellip wu 18/18.

Crossfit Vancouver

M/28/180/5'10"

as rx'd: 18:24

that was a row btw

Made up Lynn today 29:50

power cleans w/110
subbed assisted dips for rings with 63,45, 27 reps

w/m 34 74 293

Planning on making up 5k tomorrow. Still have to find a medicine ball for the filthy fifty.

male/35yrs/190lbs

as rxd 5k row

21m58s

33/M/210

CFWUx3

Row 24:51

34/f/ 3rd week on crossfit
RXd
50 Box jump, 24 inch box (step with 2 risers on each side)
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (20 lbs)
Walking Lunge, 50 steps
50 Knees to elbows (20 hanging, 30 on the floor)
50 Push press, 45 pounds (15 lbs in each hand)
50 Back extensions (stability ball)
50 Wall ball shots, 20 pound ball (12 lbs)
50 Burpees (ok, I only did 20 of these)
50 Double unders (high jumps)
32:25.
left burpees to the end. Everything but burpees took 25:50.

25/f/5'2/132#

breakfast: run 25 minutes = 3.35 miles

WOD:
run 5k = 21:50
cfwu x 3
row 5k = 21:40 (pr!)

post: burgener warmup, then:
~ "Gwen" @ 70#
~ deadlift practice; worked up to 245#, failed @ 260#

Run or Row 5K

Row: 20:48 damper 6. Beat last time by 5 seconds even though out late last night.

173#

Row 5k
20:47

32/m/155#

1st time!!..felt amazing afterwards, wanted to pass out.

5K Row 23:47 - damper at 5

48/68"/160

5K - 27:07

Took it a bit slow today...a bit stiff from yesterday.

5k run 22:19

Row 21:15.3 damper 5

PR so I am a happy damper.

M/39/6'/199

5k on TM 22:24 PR
Started CF in August and first 5k was 30:19

50 yom / 5'10" / 183

First 5K row for time.

20:10

Was hoping for a sub 20 min time since I've done some 10K rows in the past for cross-training - next time.

EJJEJEJJJEEEEJJJEJEJEJJEJEJEJJEeJEJEJEJejejej
24:37 crosscountry course

19:52.5 row

m/35/238
last time ran 5k on tm 23:20. This time on tm at 1% 24:01. I was feeling it in my legs from the filthy fifty. No excuses I know. I'll get a new pr next time.

5k row

57/M/188 20:51 a new PR previous 21:04

47/F/125 23:18 best is 23:09

M/40/6'2"/195

Run 5k (Treadmill)

An uninspired 23:48

500 Sumo's 23:36. Started fast ended sloow.

27 yom 5'9" 167

Row 20:21

First time rowing 5k, felt great. Can't wait for Lynn tomorrow!

41, male, 5 9, 177#

23:40 run

Not my PR, but it's the best I've run in 5 or 6 years.

Regarding rowing - the thought of a 5k row makes me quesy.

m/33/205
cfwux3
1000m warmup
5000m - 19.17 w/descending 500m intervals starting at 2:02 - finishing @ 1:45
1:55.7 avg

19.35

24 minutes on a long and Hilly road

M/42/170/70"

Can't run, no rower.

Did sumu deadlift high pull w/45lb bar.

sets of 50 for 500 reps = 5k

27:10

5K run - 23:56

M/27/6'1"/195.8

As rxd on tread mill 2% incline 36:45

40/M/200#

As Rx'd:

5k Rowing/
C2 Machine/Resistance at #4
Actual time: 23:14

33:47

28.28...warm up for first 2min.

m28/6'2"/203

21:26

29:57

Question: If I stick to CF will my run time improve significantly or should I be running more on my own?

I used to do a 5K in 18:00 so I know how to train for that but wondering if CF will get me there. Thanks.

21/M/185#

5K Row on older C2 model at #10 resistance:

21:22

then did 10 rounds of the following for time:

10 Dead Lifts (135 lbs)
10 Pullups

13:55

Bwt: 134

Rowed 2500 meters
Ran 2500

20:08 wasted after that row

First time doing a 5K row. When I finished, the woman next to me watched me almost collapse and said "Save some energy for tomorrow! If you work to hard tonight, you won't be able to get up in the morning!" I don't think she was expecting a girl to give the response I gave her: "Don't worry," I smiled (as much as I could through my gasps), "I eat a lot."

25:02 on an erg w/ resistance @ 7

I am seriously impressed with those of you making it under 20:00. Wow.

27.m.167.5'8
Did the SEALs CFWO today

5 rounds for time
400m run
95# OHS x 15
14:56

100 flutter kicks - sub 2 mins
50 SU/ 500m run
40 SU/400m run
30 SU/300m run
20 SU/200m run
10 SU/100m run

Just saw bingo's post about the little lever on the round thing... apparently it's called a "damper"...not the "resistance" setting... who knew?

...apparently bingo... (not surprising...I think he knows everything).

m29 6' 175

28:40

1st time ever!!

1st 5k row. The most I'd done previously was 500m.

20:13.6
Damper=3

M/38/185/5'10"

Run 5K - 24:43

I've always been a terrible runner - a duckfooted shambling goofball. Since early December I've been working to master the Pose Method and have increased speed while drastically decreasing impact, strain, and soreness. I'm not going to be a sleek, speedy runner - that's always been out of the question - but without Crossfit, I'd never have known to try it a different way. Thank you thank you thankyou thankyouthankyou....

&&&&&&&&&&

5k row 23:50 damper at 3

5K Run 21:43
The Pose Method was great. I didn't feel half the fatigue. My calfs are killing me though. I could tell my running method got sloppy again when my calfs got tired.

5K Row - 22'15" - Damper 4

First time rowing 5K, so I guess it's not too bad a time...

1st 5K Row: 21:33

They should put seatbelts on those things. I got ejected during my push on the last 500m. :)

m/44/154

22:24

Jared (26/5'7"/135)

Run 3.01 miles: 22:37. 7:31 pace

Last time 7:36 pace, plus I'm about 1000 feet higher elevation at my new home in Tucson vs. last time in dayton, ohio!

Candi (24/5'3"/125)

Run/walk 1.06 miles: 14:21. 13:32 pace

Not bad... she hasn't run a mile since high school, and only took two short breaks to walk.

BW 160 Age 39
28:53 Hurts
Legs sore from previous days.

#425, Joro:

with a time of 29:57 I'd say yes, crossfit will significantly improve your time just doing the WOD, as your body composition will change and your metcon gets stronger.

If you're looking to get back down to 18:00, I'd say crossfit probably won't get you there. It would, however, be a great program to start with... you'd have to add/substitute running-specific work eventually.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/152

WOD as rx'd-rowing

22:05 (pr)
did 5x3 heavy deads and OHS prior to WOD

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

22/218
wod as rx'd rowing

21:38
did heavy deads and OHS prior to WOD

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

M/45/145
Run 5 km
28:51
Includes 2 stops for total of 60 pushups and 20 crunches at bottom and at top of hill.

run, 21:45

Unscheduled rest day today. I'll make this one up!

Run 23:12

M45/255#

CFWUx3 then 3x5@320# backsquat

Row 5K. Time = 18:30.5 (PR)

ME back squat had some impact on my row time.

M/36/180/5'11"

5k row damper set at 6
21:08

Felt great, I really enjoy the row. I know I can push myself harder next time.

Its funny those Concept 2 rowers, there are two of them in my "Globo" gym, have never been touched. I do a 5k on one and all of a sudden people want to jump on.

M 36 5'10" 150#

Run 5 km. Goal: 28:00.
3.26 mi (5.25 km) in 27:00.64 (13 laps around the track) PR by 1:02
LAPS -
Fast: 01:57.02 (1)
Slow: 02:12.64 (7)
Avg : 02:04.66

Dec 28, 2007: 28:02
Dec 20, 2007: 28:23
Nov 29, 2007: 28:45
Sep 26, 2007: 32:06

That's my fifth person best in a row on the 5 km run. Onward!

(Thanks, everyone, for the inspiration.)

31:13

Am I a firebreather today??
41C here today!!
(106 F)

Row 5K
18:48 (first time doing this distance)
Goal was sub 20 mins.

Navyseals.com WOD
Run 1 mile
Then 5 rounds of:
10 50# KB swings
20 Pull-ups
30 Sit-ups
Then run 1 mile
28:38
Goal was sub 30 mins. Had some delays due to gym being overcrowded, I really need to build my own garage gym.

Tough day.

24:04 - treadmill #2 incline

previous = 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

2.5k row = 10:20

5K row...first time

Very close to 23 mins flat. Didn't have stop watch,used wall clock.

M/22/215

5K ROW

18:36 damper on 10

5min rope skipping + CFWUx2

WOD: 21.18 (PR by 20s)

5 k run hot very humid 24:58 still pretty sore from 50's yesterday

35/185/m

31:18

Row
15:20

20:12

But I only made it 3.12 km...

5K
25:37

Jodi (F/29/105)
500 m row
Mobility Drills

Bench (Paused)
45x1
75x1
90x1
100x1
110x1 (bum came off bench slightly)
110x1 (no bum action here - Woot!)

39 y/o M 185#

5k Row, Damper setting: 4

18:33.9 (PR)

I suffered through this one but very happy with my time.

5k run - 25,35 min

intervall 30 sek / rest 10 sek

4 x one legged squat
8 x sit up
8 x clean squat
8 x sit up

tired...

burg wu
cfwu x 3

3k run
1k 100 sdhp (thought it would be easier on legs, not)
1k run

time with transition 43:36

#460 TomO:

15:20?!?! Is that even possible? Please tell me you ARE on our olympic team...

3 mile run. Maybe 1 GRD compound lap short of 3 miles (13.5 laps = 3 miles) woops. can't remember the last time i ran more than 2 miles.

21.27

32/125/F

5K - 26:30

25:32

23:36

25:15. Well off my PR. Ran outside this time vs. treadmill.

Chris and I did a 5k run variation from the Crossfit journal article on endurance training.
5 x 1k sprints w/2min rest between sprints and only proceeding if HR was < 120bpm

Nolan: 5 1k intervals 21:14
Chris: just 23 and some change
(does not include 8 min rest)

ran 5K on treadmill - 22:30

ran 5k on treadmill - 28:13

I haven't run on a treadmill in a long time, so I picked a speed and just gave it a shot. Definitely wasn't spent at the end so I think next time I can get a solid 25. Live and learn!

22.00

38/m/194

5K run w/16 lb vest - 24:05

No place to run

WU-samson, ohs, pull-up, pushup 10 X 3

21,18,15,12

deadlift
power clean
push jerk

80# for all

21:42

29/f/not telling - yet.

Ran 5k in 37:15. Pathetic.

Then again, haven't done that in, oh, 8 years.

Oh, and did I mention it was outside at 26 degrees?

Just glad to have finished and not stopped.

24/f/5'6"/146

36 minutes

skip 1:00
mu -32.5#x6
row 5k, damper:7, 26spm, 23:54 pr

This was my first WOD. I read about this program on the Globe & Mail. Looks like fun.

24 y/o
5km run: 24:20:56

m/36/6'2"/195
Colorado Springs

22:15 as RX'd... Legs a little tired from yesterdays 50's and my post OHS workout. Cmon Lynne, show me what you got!

Ciao Everyone

26/m/5'9"/162
5km run
31:14

29:12 (PR)

29 degrees outside at 0730 am

1 mile, 8:23. Improved by 4 seconds. Need to run more often.

33 yom/195#/5'11"
WOD: Rowed 5K on Concept 2. 25:03.

25:06

Tom m/45/180 5k row 24:37

Last 2.5k done as modified tabata - 20 hard strokes, 10 light paddling.

Row 5km in intervals of 2min @ 75%/1min @ 100%

19:58

must admit I felt a little pukey after the 6th interval, but sucked it up.

The nice thing about being new to CF is everything is a personal record!

5K (3.1 mile) run on treadmill
26:40

5K run on the treadmill, w/ .5 incline, 1 mile warmup and .9 mile cooldown

20:50

Run 5k 23:13

Row 2500m 10:17

Happy with both of those

34/M/182

Trdmll 1* incline: 3.2mile

25:18

jolie - 22:44
tone - 27:10

34/M/182

Trdmll, 1.0 incline: 3.2mile

25:18

rowed 5km, cause I still have no running shoes!!!

first time doing this so pacing was off.

25:39

20080116 1730
WOD081016: Row 5 km, t = 22:01.6
that's about 2mins off my pr :(
whatever...the only bad day in the gym is no day in the gym :P

Me: 41yo/M/5'10"/190lbs

Warm up: 1/2 mile run to the gym

WOD: 29:24

I disgusted myself with this time. I do not like running much and doing it on a treadmill is the worst form of running in my opinion. The next time I run 5k, I will crush the time listed above. Big Sad Face :>(

Cool Down: 1/2 mile run home

Have Fun, Train Hard,

Billy

Run 5k
30:13

30/m/150lbs

1st week of crossfit. Did filty 50 or really filty 20 as crossfit ATL took it easy on me as it was my first WOD. Hardest thing I've ever done finish in 22:33.

5k run

20:36

Long way from high school cross country pr of 16:23. Wonder if I can get back to that time on just crossfit?

Did both

Row - 23:16

5k
22:31, not too bad for me.

unable to post yesterday..

500m Row

WOD
:24

Done on treadmill @ 1.0 incline. Very slow.

Get some..

As Rx'd
Burgener WU (3x)
5k-Time= 22:01 min.

Age 52/BW 250#
5K Row damper @ 6 (22:33).

Charity-
Jeff @ work, didn't want to do all on TM or rower so I did a little of both:
1000M Row-4:33
1 mile on TM -7:36
1000M Row-4:33
1 mile on TM-7:00
TM @ 1%, no rest between except for placing feet and punching buttons

21:55

21:55

37/m/165

5x 3-position sn + 1 OHS
45#-55-65-75-85

Swim 1500 yards
24:55

M/31/196

wu: 2x10 OHS (#45, 95#) 2x10 pushups

Morning row in 20:28 (best is 19:14)
Damper 5, SPM 18

33/M/220lbs
28:20 run

29/m/187

5K Row damper @ 5 22:50 (PR)

400m run Treadmill, 2.0 incline, bearfoot
50 SDHP (45lbs)
400m run
50 SDHP
400m
50 SDHP
400m
50 SDHP
400m

SDHPs broken
4th run broken (my breathing sucks)

Time approx. 31 minutes

37/M/311 lbs/5'9"

Had to use Precor Elipticale: Incline-7, resistence-10-13, last 2 tenths of a mile went to resistence 15 (max resistence on machine is 20)

5K (3.1 miles)
37:51

Row 5,000 meters
Still recovering from knee surgery :(

Jeff @ work
Row 5k
Damper on 4
19:47- 20 sec. off PR

34m/6'4/210

5k treadmill
23:20

26:58 5 k run treadmill

Didn't think it wouldbe world record time for me, but I know this is at least close to my PR

21:43

Row 5km
19.51.3

row 5k
20:50

run
19:55

39/M/173

cfwux3
row 5k
22:12

Nathan: 5k run - 29:17

Nick: 5k row - 18:59

M/22/151 cfwux1

Run at park ~5k: 22:06

Ran 6.4 miles in 1 hour, 2 min (I think that's a 9:45 pace, if I did my math right)

(Training for a 1/2 marathon)

CFWU 2x10

Row 5000m (24:27)

M/36/170

25:22

I'm still working my marathon pace!

24.43 - fastest 5K since I can remember; for that matter, it's the only 5K I've recorded since this time last year. I'm embarassed to be this excited about running that slow but it was a huge mental obstacle just to get out there and do it.

Used the POSE "focus on the pull" thing as best I could; time would indicate it made a big difference. Big difference in knee comfort as well - although tonight the knee's not comofortable at all. Will try this one more time wearing flats - if it's this uncomfortable, I'm not doing this again until after the microfracture next summer.

34/m/5'9/180

22:29

First time rowing. Website videos helped.

Explode with legs while keeping heels against rests. Remember to keep back basically straight, not rounded, at contraction. Get good range of motion on back at finish and snap arms.

row 5k, first time with this distance

19:30

145lbs/31yoa

Did the following at HyperFit USA, Ann Arbor, MI

21-15-9 of:

24" box jump
DB push-ups into one arm rows, 35lbs
95lb thruster

Time: 16:47

the push-ups were with hands placed on the DBs, then after the press, perform a one arm row with each arm while in the front leaning rest position. That's one rep.

Special thanks to Doug for letting work out. I think you called this one Fran Gone Bad!?

"Lynne" as rx'd - 3 minutes rest between each exercise.
42 YOM bwt=173
BP-12/12/10/8/8
PU-32/28/24/19/18
total=171
I can't compare to the last few times we did Lynne, as I did the BP & PU back to back, with 3 mins. rest after the PU.

Run 5K, new course...still flat as a pancake, but now with four cattle guards instead of one.

25:34, horrible time...mostly due to tripping and taking a fall, and subsequent recovery time running slower. Also quite windy, but now at least I have a goal time for my new course.

M/35/145/5'-5"

@ home on Treadmill between 6.2 and 7.5 speed

26:00 flat! PR by over 4 minutes

Actually I just looked it up, PR by 5:10! CF rox your head!

20/m/6'1''/190

5k row
21:30

29 yom 225#
5K on a treadmill with 1% incline
27:12 - about 7 mph pace
not great but good for me . . .

Jake 21:03
Laura 25:53 row'd

BW=208, 72", 47 yom

T'mill, 1.5% grade, 4-7 mph

33:06.44, nice and easy

M50/170

21:40

that was a row

M34/87kg

5k row 23:15 damper at 2

37/m/185

first time rowing without back pain .. was a bit hesitant and came in @ 21:38 .. I think I could easy shave a minute or more off now that I know I can do it pain free ...

crosstrainer 36min

24:41 on treadmill.

24:10 5k Row

Fighting the flu.. argh.

www.angrydalty.com/crossfit.htm

M/31/5'7/180
Row 5k
Damper 4
22:11

25:27

I think that is a PR. I can't find the link to the last time we ran.

3 mile run
21:50

m/43/160

5k 21:54

Chose the 5k...it had been a while since performing it.

Started off too fast at a 6:40 pace. As needed I decreased got to 2.75 miles before almost passing out and throwing up. Not a good performance, I am not sure why.

Prior to the urn I did a .5 mile warmpup and CFWU, then stretching for ten minutes.

First time with pose. Still getting used to it. A bit slower.

31:11

19:29 on the Concept2 Rower.

15/M/215

Running

Half hour flat

run a little over 25min

Run 5K

0:33:00

23:05 (PR by 1:20)

I still want to do this outside. I need to find a good track or something.

23/m/200lb
34:13

5km row
19:58

AL

35/M/182cm/92kg

Row 5k, damper@8, 19:17, down from 19:25 (w/damper@7)

first time doing this, did this today (1/18). day after i did 'lynne'.

5k row.
damper on 5
24min 10sec

never rowed before but i loved this. crossfit is such a mental challenge at times.

26 yo male 183.8 lbs

ran intervals for 5K in approx 27 minutes.

Cass, I hope your buns o steel feel better soon baby. I love you.

M 39 170

first time rowing, damper @ 5

20.35

Age 36
BW 184

3 mile run
23:30

26y/m/160

Row

21:58

23:21

not too bad for a girl who was out quasi-late last night committing janeassery (1/3 less stupidity than complete jackassery).

d - 29m/170

row 5k: 20:39 (pr)
damper: 7
avg 500m: 2:04
avg watts: 183.5

22/M/180/6'4"

5K Row - 20:52(pr)
damper @ 8

M/46/180
1/16/08
5K on treadmill
25:30

Couple days late in posting

20.50

5k run

Skipped this one originally because of sore back. Turned out I just needed more motrin. Did it 2 days late on the rest day. About a minute slower than the first time.

5k row
20:45

Indoor soccer as it's replacement 20080118.

32:15, not good but just trying to get back into shape

5k row:
26:39
body is fried

5k row
damper 4
22:02

5k run, ice and snow, 20 degrees

35:32

Thanks Jared.

35/M/180
WOD as Rx'd
23:10

I found the hilliest 5k route I could and ran it with a 35 lb. pack - 26:40.

Hilly course, 35 lb. pack - 26:40

33/M/160

Treadmill. 1% up.

23:25

Row damper 10

22:17

January 16, 2008 Wednesday
Run or Row 5K (3 miles)
Post time to comments
As Rx'd Run 5K(3ml) 19 min hr avg 156
Non-stop.

Jump Boxes 23 min hr avg 132
Power clean = start from the floor, catch in a quarter or half squat position aka the power position.
45-95-95-95-115

++++++++++++++++++++++++++++++++++++++++++++++++=

TSCHANZY 45YOM 5"9" 170LBS?

FIRST TIME EVER FOR THIS W/O

21:19 CONCEPT 2 SET ON 5.

Ran 3 miles on a track.
19:56

+++++++++++++++++++++++++++++++++++++++++++++++++

TSCHANZY 45YOM 5"9" 170LBS?

FIRST TIME BACK IN ABOUT A MONTH

+++++++++++++++++++++++++++++++++++++++++++++++++

Weird schedule this week.

Did 5k row tonight in 19:39. New PR!

Pre: 500m row, cfwu + tgu each round. Two 3 min rounds of KB juggling.

Post: Catch breath, easy 500m row.

5 K run on treadmill 40mins M/47/215lbs

26/m/185

as rx'd run

22:26

26:51 - neighborhood route

5K row= 24:48

did both again... 5K row then 5K run.

27/m/6'0"/185

row - 18:34
run - 20:58

total = 39:32
[goal was sub 40... rock out...]

M/31/172

25:45 treadmill, 1.0% incline.

row 20:32

not pleased.

23:30

28:57

1/20/08 - 22:12 - felt a bit slow, could be the filty fifty or the pizza the day before
12/30/07 - 21:30 PR! (since years ago)
12/4/07 - 24:21 Stopped to tie shoe twice, didn't know the area, kinda got lost and hurt my time
9/22/07 - 22:55 - ran 30th birthday race with travis and started WAY too fast
8/25/07 - 22:32 5k in salem

m/42/6'/184

30:03 on treadmill

CFWUx3
20:58

31/m/6'2"/209

Row 5K on 1/19/08 - 19:32.

1st time I have ever rowed farther than 2K.

Phil 4:13

5 Km row done monday 21 jan
Elspeth 22:30
Arla 25:20

downhill skiing for 1 day on 1/19

Run 28:36

25.22

1.5km row

22:44

Damper 10
26:30

Muscle-ups (bar)
7,5,4,3,2,3

First time I have run that far since high school probably. Hardest WOD for me so far.

21:58 on treadmill

24/m/6'1/190

Row: 22:43 damper 10

30/M/197

Row: 21:23

27.10min!!

38/M/191-Syracuse NY

Ran. 22:58 (TM)

Charley and I went to fenton park ran from the bridge with 2 laps around the park- last time 40:00
Charley and I hit our PR- 33:49!

071228

At home

44:45

080116

At home

58:14

30/M/165/5'5"

22:45

I keep placing in the wrong comment section

43/M/175/6'

Rowed 5 k 23:08
(Jan 16, 2008)

Leavenworth hill run 30 minutes

treadmill--26.55 second WOD

row: 20:39

M/38/195

Row 5k: 21:15

First time.

M/38/195

Row 5k: 21:15

First time.

M/38/195

Row 5k: 21:15

First time.

43/m/165

4 miles/38 min

along the beautiful Ft.Lauderdale beach, alas only there for 24 hrs

First run over 400 in two years, felt good just to get through it and not die:

35:00

ran 5k on treadmill 1% incline, speed 7.7-8.3
3.25 miles in 25:40
row 3k damper 6 15:10

Did this as part of a PFT on 1/30/08 in a stiff wind. 23:27 for 3 miles.

24:13
I love the fact that my new Gym has a concept 2.

row 5K 21:00 (damper @ level 10 just for fun)

XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX
29/m/165
Row 5k 22:05