This'll be fun

This looks fun...haven't done a row sprint in a long time

that's it??

never done this. Looking forward to it.

If I may... The sub for this is 200 Sumo Deadlift High Pullwith 45 # bar. This is what I'll be doing. Yahoo.

Just PR'd my 500m time today. Never done a 2K though. Just another PR to break down the road.

All right, finally some fun for a rower like me. I'm hoping to break my PR time of 7:19.

I had a sneaking suspicion on this one...

I have to say that I have been reviewing the last couple months worth of posts, and this community is getting larger and larger week by week!! Coach, you post some excellent workouts, and the results speak for themselves. I think I speak for everyone when I say thank you

Spectacular!

nice.. work up a good sweat, but not overstrain my shoulders

What is the normal modification if I don't have a rower?

Let me know ASAP please.

Good to see a rowing WOD thrown in for good measure as it has been a while since the last 5K. Arms are still recovering from the pushups/ring dip/push press WOD but getting there......what a workout

I love reading everyone’s time and workout description BUT…

One thing drives me nuts. Stop saying “as Rx’d” then continuing with “but” or “except” or “only.”

For example, “as Rx’d except subbed double unders.” Or “as Rx’d only subbed in jumping pull ups.” If your WOD was as Rx’d then great. If you subbed out an exercise then in my opinion it is no longer “as Rx’d.” Not only does it make it hard to read and compare times with others, but also your WOD description just makes no sense.

“As Rx’d but…” statements are like me saying, “I won the Crossfit Games, except instead of coming in first I came in last.”

#8 Mike:

I had a distinct feeling on this one too! I'm still here in Stowe...just may have to make a trip back up to Concept 2 to get this WOD in!

==========================
TODAY'S FAQ
==========================
Row 2K

From the FAQ page:

If you don't have a rower substitute sumo-dealift high pulls (sdhp) with 45 pounds for men and 30 pounds for women. Take the bar from mid shin to under your chin--"shin to chin."
2K row = 200 sdhp's, 1K row = 100 sdhp's, 500 meter row = 50 sdhp's

If you need more info on how to do a SDHP properly, see the exercises and demos page. Use Ctrl-F to search for sumo or for SDHP.

What's a good sub for this? My gym doesn't have a row machine

Off topic, but does anyone else supplement their WOD with a quick ab or bodybuilding workout? I know you'll say if I have the energy i'm slacking, but I figure I'll be more well rounded.

Coach, you are a man of your word!

I want more pulling presses in the wods. I love crossfit and coach. I am a crossfit maniac! I bet I can do this in 5:00. I love crossfiters and the crossfit people. I am amazingly excited to wod now. This is my number 8 wod and I'm teaching everyone I know about crossfit now. I love it! If someone is working out differently than crossfit in my gym, I tell them that they're missing out! Nothing beats a crossfit.
Vincent

You know I've often wondered what my time would be for a 2K row...

perfect workout for my day tomorrow. looking forward to it!

The music that accompanies all of the WOD demos is great. Is it possible that the names of the songs and artists could be put on the site? I'd love to have some of the songs in my workout mix.

The music that accompanies all of the WOD demos is great. Is it possible that the names of the songs and artists could be put on the site? I'd love to have some of the songs in my workout mix.

What level should you row at 1-10? I assume that higher level row count as more distance on the comp but not sure ...

# 25, JDog--row where is comfortable for your self. Top level NCAA crews do 2ks around 2 or 3. What ever can get you the quickest 500m split at a cadence of around 28spm is good.

Just out of the Level 1 cert in San Diego. Jolie, Dani, C.J. Dutch, Todd, Jimi, Andy, Dave (I apologize if I'm missing somebody) you were all true professionals. In my opinion, the certification was a resounding success. Especially when the size and magnitude of these events are taken into account. I recommend the certs to anybody out there who train with CrossFit. I guarantee you will learn something and walk away a better athlete. the San Diego facility is awesome and staffed with excellent people. To everybody who was at the cert, you were an awesome crowd and distinctly motivated. Best of luck to you all in future endeavors

M@

How many reps on the rower is 2k equivalent to?

Just wanted to give a shout out to all the people who run Crossfit and Crossfit Endurance. I competed and finished my first Triathlon on sunday at the Falmouth Sprint Tri in Falmouth, MA. I finished in 1:13:29, and while it isn't that great of a time, I wouldn't have been able to do any of it before I started doing these workouts. Now I'm getting ready for the Mayflower International Triathlon in Plymouth, which is an Olympic distance one. I'll be using CF and CFE for that one as well! So thanks crossfit and thanks crossfit endurance for making me a better athlete!

#28

The faster you pull, the more meters it pushes out. So it varies.

Logan

I couldn't agree more with the previous post on the certification I class. I learned a great deal and am excited to bring this to my community. If Crossfit is looking for any constructive critisism I would just say that 60 something people in the class is a few too many. But with that being said, wow... what a great experience. Anybody know anything about the affiliate 5 day course they offer? Is it worth it? Thanks

I love seeing the certification pics and all the people that have made the next step in acheiving maximal fitness. Also, is that Nicole Carroll in the middle on the top, with straightened hair? Is that new? If so, may I say that it looks awesome.
...
...
Alright, I'm done being a groupie. Everybody have fun with the row!

#20

If you can pull a 5 minute 2k, you'd be having a world record.

Good luck in your endeavors =)

I love seeing the new certification pics with all the people who've made the next step towards achieving maximal fitness. Also, is that Nicole Carroll in the top picture, in the center, with straightened hair? If so, may I say that it looks awesome?
...
...
Alright, I'm done being a groupie now. Everybody have fun with the row!

I'll be doing a full back workout first and then the row for time. Let's see what I end up with. Not something I practice a lot.

I can't wait to see the looks......

That was a great teaser video for the August issue of the Journal. Mike B. is the best. Snatches are so difficult, I am always looking for great instruction on that lift, I can't wait for August 1st. :>)

Have Fun, Train Hard,

Billy

going for a 7:30 on this one.

Mathew #12, what is the sub if I don't have a rower?

Take a look at post #5 from Jef Sumo Dead Lift High Pulls 200 of 'em at 45lb a piece.

#13 Chris, don't you hate it when a person posts "as r'xd" except for... honked bobo's nose instead of double unders, or what ever..." yup, I never post as r'xd, I would rather describe exactly what I did and then you can decide if it was "as r'xd" :>)

Comment 16 jwb_atm_93, thanks...

Peter comment 17, geez, your timing is funny

Matt comment 18, does anybody add to the WOD? Yup I add in things I s_ck at into my warm up and my wife does this ab crushing routine in her warm up and a bunch of people add endurance stuff to the WOD, see crossfitendurance.com, those guys and gals, hi Catra (I haven't met you but I'd like to), are amazing aerobic experiments!

Vincent comment 20, I bet I can do this in 5:00. Cool, please video your effort and put it on youtube and link it on the comments, 5:00 is pretty smokin'...

Ben comment 23, what music is that on the video? I beleive that you must be writing about the video yesterday which featured a mash up of Def Leopard and Mims.

Jdog, comment 25, What damper setting should I use? Unlike a stair climber or treadmill, the damper setting on the Concept II rower is more about how you row as an individual. You have to find what suits your stroke rate and volume. It's more dependent on your physique than your fitness level. Angela Hart has a good tutorial on damper settings here:

http://media.crossfit.com/cf-video/CrossFitC2_DamperSettings.wmv

Bean comment 28, How many reps is 2K equivalent to? I think you mean how many Sumo dead lift high pulls do I need to do to make it equivalent to rowing 2k. That would be 200 Alex.

Have Fun, Train Hard,

Billy

HUMMM,

NO ROWER AT THE STATION...MABY SOME ROUNDS OF SDHP @ 75 POUNDS MAY BE A GOOD SUB.

21-15-9 FOR TIME?

ROBERT S.
TUCSON, AZ.

i just did this the other day for my level 1 fitness goal. i forgot the mark and thought it was 8:40 and i got 8:39 but actually the level 1 mark is 8:10 for men.

i am glad i get a second crack at this so soon.

When I was on the rowing team in College my PR was 6:24. I'd be lucky to get sub 7:00 in my old age :)

Hey guys, after the filthy fifty destroyed me today I was wondering what you're guys eating habits are before working out? This morning I decided to not eat before the work out because I was afraid if I ate I'd end up feeling sick half way through the work out. Well I still ended up feeling sick anyways. So if you guys could tell me what sort of things you eat, including portions, as well as how long you wait until you work out afterwards, I would appreciate it so much. Thanks in advance

JohnFahn comment 41 what do ya eat before a workout?

I always have a one block snack about a half hour before I workout. Its not much but it helps fuel the effort without challenging pukie. By one block I mean a piece and a half of non fat cheese, 3 almonds and half an orange, or an ounce of lunch meat, 3 macadamia nuts and half a pear or something to that effect.

Have Fun, Train Hard,

Billy

Yay, Michaela and Judd!!! Congrats....and way to represent CF Silicon Valley. You both are the best, as trainers and as inspiration!

row 2 k huh..... thats it?

i'm a classical under estimator of the WODs but i think this one might not be too bad.

lets do it!

M/26/5’6”/172

200 SDHPs 6’59”

Thank You! Just started crossfit, love the workouts, love the mentality. Thank You for this great resource!

LOL@comment #20

5:00 2k?

One can always dream, I suppose.

Ahh cool.

Have never rowed a timed 2000m - and have just been working on rowing technique.

Should be interesting....

When chasing your best time or trying to beat your personal rivals time on the rower for 2k it can be one of the most nerve racking things for me to do. ...I remember back in 01' or 02' their was a whole lot of fierce competition to have one of the top ranking times. Its been a long time since I tested my row actually.

I'm gonna be the first one to say that this wont be fun if I decide to do this for a workout. Find a close rival's time to beat and then tell me its gonna be fun. THEN AGAIN IT DOESN'T HAVE TO BE FUN TO BE FUN!

Caveman needs help!!!
I have subscription to the journal, but I don't know how to view the videos, like the one coming in august on learning the snatch. Since I probably need instruction on this lift worse than anyone in the history of ever, any help would be appreciated.

I'm a day behind so I did the filthy today and I'm really unhappy with my time. It took me 32:36. I did everything as RX'd.

On a side note, I haven't done a 2k in ages, but I did participate in a regatta last Wednesday over at Camden, NJ @ USRowing Club Nationals. The length of the race was 2k meters, up 500m from when I used to row in high school. Ohhhh the pain. =]

Oh, and LT22 comment #44, this one should not be underestimated. It is a tough workout - IF and only if you push yourself to get the best time possible.

Just one quick question about crossfit endurance. Should you be doing crossfit endurance workout's in conjunction with Crossfit.com's WOD's, or is headquarter's WODs sufficient.

Okay guys I've got a self-esteem issue going on rightnow. I'm a former bodybuilder, 5 years, and i've been doing crossfit exclusively now for about a month. I just got done with my first "filthy" and i'm very unhappy with my time, 32:26. Any kind words for a newbe to the sport?

Okay guys I've got a self-esteem issue going on rightnow. I'm a former bodybuilder, 5 years, and i've been doing crossfit exclusively now for about a month. I just got done with my first "filthy" and i'm very unhappy with my time, 32:26. Any kind words for a newbe to the sport?

Okay guys I've got a self-esteem issue going on rightnow. I'm a former bodybuilder, 5 years, and i've been doing crossfit exclusively now for about a month. I just got done with my first "filthy" and i'm very unhappy with my time, 32:26. Any kind words for a newbe to the sport?

when you say 45# sudl you mean just the bar, right?

As rx´d

Time 8.08

First time ever using the C2 machine at the gym for speed rowing. Usually only use it 5 min in a moderate pace to loosen my shoulders and the back as warmup before CF.

#28- How many strokes in a 2k?

I generally bet on about taking about 220 strokes during a race piece, around 11 strokes per 100m. Race pace= 32-34 strokes per minute on the erg.

Good luck

Jonathan

Just a note to those asking, "is this it"? The 2k is one of the benchmark tests used for rowers, and even has its own international event, the CRASH-B Sprints.

If you are not wiped out after giving this everything you have, then you probably weren't pulling hard enough.

As for the poster hoping for a 5:00 2K, good luck and film it for the record books! But seriously, check out the CRASH-B website to see some times for world class rowers. Breaking even 6:00 is an elite accomplishment that only a handful of rowers can claim to have achieved.

CRASH-B Site Results Page:
http://www.crash-b.org/results.htm

M/27/5'9"/69kgs

Time 7.45

Alot to improve on

9:21

Oh dear. Still, I shouldnt have chatted my way through it

ROBERT

YOU NEED TO DO 200 SDLHP TO SUB THIS ONE.

Your crazy filthy was sick dude, way to set the bar. Any wod with jumps makes me meet pukie.

stats from logsitall.com - lots of great rowing workout data... i've put all age groups and genders on www.LogsItAll.com main page. If you would like to contribute your times to this stats project - more data is always more better.

median all: 7:46
median women: 8:58

top 10 Women (8 entries... need more)
Position Total Time Gender Approx. Age Bodyweight CF Gym Affiliation
[1] Lisa Quinn 7 mins 30 secs F 42 155 CrossFit Spotsy
[2] Maggie Larson 8 mins 9 secs F 43 145 CrossFit North Santa Cruz
[3] Susie Rosenberg 8 mins 25 secs F 53
[4] Millie Viqueira 8 mins 58 secs F 45 125 RunJumpLift
[5] Susan Miller 9 mins 9.4 secs F 47 141 RunJumpLift
[6] Noelle McCormick 10 mins 1 sec F 40 145
[7] Andrea Todt 10 mins 10 secs F 34 0 CFOT
[8] Lucianne Crenshaw 10 mins 16 secs F 28 140 CrossFit Allegiance

top 10 Men
Position Total Time Gender Approx. Age Bodyweight CF Gym Affiliation
[1] Jonathan Burns 5 mins 58 secs M 30 205 Northwest Crossfit
[2] Chuck Geyer 6 mins 13 secs M 23 200
[3] Casey Chopek 6 mins 26 secs M 28 0
[4] Ryan Whitenack 6 mins 40 secs M 29 221
[5] Mike Stehle 6 mins 41 secs M 42 167 CrossFit Jersey Shore
[6] Kevin Hier 6 mins 51 secs M 38 190 Lifetime
[7] Mike Taylor 6 mins 54 secs M 46 220 Solo
[8] ken cutrer 6 mins 59 secs M 44 185 gsx
[9] Ole Jørgen Brønner 7 mins 0 secs M 22 168
[10] Jake Galgon 7 mins 1 sec M 24 192

top 40-50 year olds
Position Total Time Gender Approx. Age Bodyweight CF Gym Affiliation
[1] Mike Stehle 6 mins 41 secs M 42 167 CrossFit Jersey Shore
[2] Mike Taylor 6 mins 54 secs M 46 220 Solo
[3] ken cutrer 6 mins 59 secs M 44 185 gsx
[4] John Larson 7 mins 16 secs M 45 200 CrossFit NSC
[5] Michael Mann 7 mins 21 secs M 44 200 CFOT
[6] Wade Smith 7 mins 23 secs M 48 180 Gold's - Roseville, CA
[7] Lisa Quinn 7 mins 30 secs F 42 155 CrossFit Spotsy
[8] John Frazer 7 mins 48 secs M 42 185 CrossFit DC
[9] Chriss Smith 7 mins 54 secs M 42 163 CFOT
[10] Maggie Larson 8 mins 9 secs F 43 145 CrossFit North Santa Cruz

-bill patton

7.57.6

as rx'd, except subbed an hour surfing north end VA Beach. prob gonna have to repeat this PM, too...

56 - I wouldn't let that time bother me. CF takes some getting used to. When this rolls around 3 months from now, you'll be amazed at the progress.

57 - No weight, just use the 45# Oly bar

#56
don't worry about it, stick with it and your times will come down despite you never specifically practicing the WOD you hate / suck at
don't be tempted to add loads of extra work into your days unless it's in your warm up or you're GTG'ing something cos that'll lead pretty quickly to overtraining and progress stopping

No bar avail - subbed 40# dumbbell SDHP.
14:53

Thank you Coach & Lauren!

My C2 has been gettin too dusty!!!!!1

-David

8:44!

While not a fast time for most, I think this is a PR for me. I'm usually well into 9 minutes for 2k. Had enough left for a 100 meter sprint at the end - actually had enough for a 200m sprint had I tried. Rowing class on Lake Mendota for four weeks helped.

Subbed 30# SDHP.

10'10"

M/28/5'7"/172

8:40

What a slacker. After seeing how much energy I had at the end, I'm positive I could have gone sub 8:00. I dogged this one telling myself I sucked at rowing and didn't go too hard thinking that I'd gas out after 1000m.

M/40/185

200 SDHP's 45lb bar

10:02

That sucked! In an awesome way :)

Just wanted to thank Carl and Brian for the great Running Endurance Cert. The weekend was packed with great information and with a great group of people. I highly recommend this cert for anyone who wants to learn how to improve their running as well as those who train endurance athletes.

m/29/5'10"/154

8:03

Ten years ago when I was rowing regularly in college that would have been around 7:50, so I'm satisfied. Definitely sub 8:00 next time.

8:14

First 2K row ever. Done lots of 5K's, 500M, a few 1K's etc. 2K was tough!!

6:51

Goal was to break 7:00.

I just wanted to thank Brian and Carl for an excellent endurance certification in Atlanta this weekend. The instruction was first rate. The tools and material will help any runner improve from novice to elite. I highly recommend to anyone who Crossfits.

most collegiate rowers row a 2k @ a 5-6 level. They'll usually average 30-33 strokes per minute. some of the internatianl folks row at a 3 level but i haven't seen that used much in the US.
while being supremely fit is key, technique (and to some extent weight/height) is critical. rowing efficiency is v. important. focusing on using your legs and relaxing your arms and shoulders. it's amazing but i've seen amazingly fit trainers who kick a-- in almost all cardio/lifting exercises struggle to break 7min for a 2k while any rower who has committed himslef seriously for 9 months in college can break 6:40. a very good freshman time is around 6:20; a very good jv time is around 6:10; and a very good varsity time is in the 6:00 range.

I think Vincent (comment #20) is VERY excited about CrossFit! Keep chugging the Kool Aid Vincent, sounds like you are having the time of your life.

M/38/218

Adjusted my WOD schedule as I'm traveling today. Rowed a 5k on Saturday's rest day.

19:52

My daughter wants to play Pro Basketball and I want to get back into Shape - our first Crossfit work out ever!!!! See ya tomorrow! R and J.

40/m/176cm/71kg

200 SDHP, 45#

9:35

I'll see if I find time to run 2k later on today.

#55, #56, and #57:
I am thinking as a body builder, cardio was never tops on your list? Did you notice your heart pounding in your chest? That's the cardio. The longer you do this the more well-rounded you will become in both aerobic AND anaerobic activity. That's the beauty of this program. Don't be bummed out, your performance was great and you will crush that time next time around. Your cardio endurance will build up very quickly.

9:16.

M/47/6'/185

9:56 as rx'd

Brief calisthenic warmup.

2000m row, C2 rower set to damper #7:

7:56

Thought that was okay until I saw that list posted in #65 above... Not too bad though for an occasional rower.

M/58/190

Heavyweight LTA 8:40 Damper #5 PR

41/m/66/160

8:13 (PR) as Rx'd

M/28/220

7:49

Was really struggling after the 'filthy fifty' yeaterday! Thanks again coach

Are we all Batmen and Batwomen?

http://www.sciam.com/article.cfm?id=dark-knight-shift-why-bat&print=true

What have comic books and movies told us about Batman's physical abilities?

There's a quote from Neal Adams, the great Batman illustrator, who said Batman would win, place or show in every event in the Olympics. Probably if I were Batman's handler, I'd put him in the decathlon. Although Batman is shown in the comics as being the fastest and the strongest and all these other things, in reality you can't actually be all of that at once. To be Batman properly, what you really need to do is be exceptionally good at many different things. It's when you take all the pieces and put them together that you get the Batman.

Row 2k SUB 200 sdhp's

13:41

m/47/175
SDLHP #45 oly bar
8:37

subbed 25kg SDHP

8.34

age 42
bwt 215#
30 min stat bike
15 min c2 row: 2910 meters
not sure how far a 2k is. didn't really push it hard

as rxd..........10:08...jb

M/6´1/214

2K ROW, time:7.13

-damper 6,my first 2k row for time

A day behind:

33-M-225

50 Box jump - flat bench
50 jumping pull-ups
50 swings - 35lb dumbbell
50 steps
10 knees to elbows
50 push press
25 back extensions
called it at 45:30

Got a ways to go on this one.

200 SDHP, wish I had a rower.
9:14

M/29/72kg/5'11

As Rx'd: 7:27.9
First 2,000m

19/m/5'8''/174

time 7:23

8:15

At #55...

Aaron,

Crossfit is a humbling experience for someone who is in good shape and exercises often. Doing regular weight lifting can't compare to the great and wide variety of exercises that Coach picks out. Muscles that I did not know I had hurt routinely a day or two after workouts.

As a few of the guys above said, just stick with it, push hard and in no time at all, you will see big improvements!

38/m/237

8:43

Yesterday's WOD, as Rx'd except...
Oops, I mean, sub'd 35# dumbell swings for 1 pood KB swings, and 20" box jump instead of 24".

29:52.
PR by 11:08--I've avoided this one for about 8 months.

I was doing great until I hit the wall with the burpees.

M/41/175#

32/M/6'/208

Strayed away for a while from my beloved CF, but now I am back on the wagon and will post daily to keep myself honest. Let's call today an 18:00 SDHP eye-opener.

M/5'9"/172/31

as Rx'd 8:42

CFWU 2x15

WOD...subbed 200 SDHPs, 45#

10min. 48sec.

I attended the CF Running and Endurance cert this past weekend, and it was one of the best things I could have done! I consider this cert to be just as valuable as the CF Level I cert in learning one of the most basic movements - running! If you think you can teach yourself POSE, think again. Brian Mackenzie and Carl Borg are amazing coaches who changed my running from labored to almost fun in less than a day. Not only do they help with your form, the programming and nutrition portions of the cert are detailed and invaluable for making you a better coach and athlete. I can't wait to start teaching my clients this method.

Also, thanks CF Atlanta and Dan MacDougald for hosting an awesome cert.

Pilar Grace

22/m/180

7:27

One thing drives me nuts. Stop saying “as Rx’d” then continuing with “but” or “except” or “only.”

I hear you. But holier-than-thouism drives me even more nuts.

"As Rx'd but subbed 1-hour surfing" is indeed cheeky. But "as Rx'd" is shorthand for "what the WOD said" and comes in handy while explaining what you did. It *isn't* hard to understand unless someone has subbed out the entire workout.

With respect to comparing times: the root cause of the difficulty is that it is virtually impossible for everyone to be able to do all the exercises without subs all of the time because of differing fitness/equipment. Therefore many will be scaling or modifying the workout. Both practices are recommended and encouraged by Crossfit.

I realize some want "As Rx'd" to have an immaculate aura of sacrifice and devotion. Fine. But let those who view it as convenient shorthand go about their business as well?

Subbed 2 km run-6:49

well for all of us that just got back from the C2 fest, I think we all had a feeling this would be coming up. remember.. legs first, then back, then arms, then arms, then back, then legs. make sure the balls of your feet are on the pads. and don't go too fast on the recovery... great weekend up in stowe. I met a lot of great people

this program has been the best thing that has ever happened to me in the realm of physical fitness this is my third week doing the workout of the day i feel more alive strong and confident then ever before. last night i did the filthy fifty in 42minutes.u guys are monsters and i hope i can become one aswell. thank you crossfit.com for the education, modivation and inspiration.
correy geno

Steve M/46/171

9:00 damper 9? Not sure if 9 is harder or easier.

Did the row as a warm down after the CrossFit Katy WOD:

400m Run
21 Renegade Row Pushups 25# DBs
21 Thrusters
400m Run
15 RR
15 Thrusters
400m Run
9 RR
9 Thrusters
400m Run
5 RR
5 Thrusters

2k Row: 8:10

oops i just saw what knees to elbos really are my time probly would have been over an hour and maybe alittle pukie pukie too. i will do them with my sumo dead lifts today...monsters!!
correy geno

Just wanted to give a big "thanks" to Brian and Carl for the awesome running/endurance certification seminar that they conducted this past weekend at Crossfit Atlanta. Though I was THE worst runner in the group of attendees, my form improved 69% in a 24 hour period!! :) I learned a great deal, and I HIGHLY recommend these guys...they ROCK!!

My fastest 2k in high school was 7:28, but I havent been rowing for a few years now. Lets see how far I have dropped :(

m/46/176
cfwux1
bgux1
row 7:15
8 burpees for challenge
snatch practice

bw 165

subbed sdhp

8:45

9:41

M/40/5'11"/223

As RX'd: 7:21

2k row 9:07

Time 7:07.
Not fully fresh after yesterday. Try for sub 7 next time.

M/22/6'1"/185

As RX'd: 6:46

Negative split the 500's. None left in tank

coming back after a lay off, subbed a 55#KB and did 200 SDLHP-14:00
Have a good day.

7:53 as Rxed.
Damper at 10

First 2k. Not a big rowing fan, did not know how to pace this out. Too much in the tank at the end going to have to push harder sooner.

LTP and SOFA must have been off rowing boats in Lake Noashowa.

Rocketman this is a WOD for you.

hm no comments about mike hawkes snatch training? I guess I'm the only crossfitter with the mind of a 14 year old.

M / 32 / 5'7 / 64KG (about 140)

7:43

28/M/70/170
8:54 first 2k.

OORAHHH!!! I am a 38 yo Male serving w/ the 28th Div. BND as a Platoon SGT and am assigned to the Counterdrug Operations Program in PA. I love this program which was introduced to me by a co-worker who used to be a medic for the Navy Seals. I really didn't follow it too much a few months ago, but for the last 2 weeks I have bn following it strictly. IT IS SOO ADDICTING!!!!! I love it and will be getting some of my fellow firemen friends and soldiers to start focusing and getting into the Xfit ideology. Thanks!!! I am wearing tanktops proudly again.

f/35/5'10

8:54

31/m/190

7:20

Concept 2 rower/Damper 4

23m/160/66"

as rx'd:
8:22

Concept 2 rower. damper at 4. First 2k row, was hoping to break 8 mins. Next time I'll be more confident in the pace I need.

For those who ask if a 2K row is all there is to this wod:

If you warm up appropriately and row moderately for 1k then sprint the 2k at 100% capacity for 7-10 min, you will not ask that again.

For the gentleman annoyed by the "as rx'd except" comments, most people use this comment page to document their performance, and if someone subs tuck jumps for double unders in the Filthy fifty, it allows them to know what they did 6 mos from now, besides, why do you care how they post?

m/36/195

as rx'd

8m10s

Did Linda this morning. First time I ever completed it! 275/185/135 in 29:10. Smoked and liking it. I felt like I was back at the MAI crs during this ordeal.

To the person who asked, "that's all?" .. tell me how your traps feel tomorrow!

SDLHP 200 w/45-lb bar

4x25
5x20
====
200

time? 12:48

I'm behind today. Did Filthy Fifty today. Very bad retrograde performance, so I don't think I'll be doing the 2K tonight...

If I do not have a row machine what should I do as a substitute workout?

30/m/5'10"/225

9:08

didnt know how to work the menu on the rowing machine so i did a "warm up" of 5:30 before i figured out how to set the distance so i started over at 2 k and my time was 9:40...alot of room for improvement

Just finished the level one cert at Crossfit San Diego. It was an awesome experience being there. Learned a lot doesn't quite express it. To all the coaches and their professionalism and very evident display for their love of Crossfit, thank you very much. After having done cf on my own for the last few months, it was great to get among like minded people, who shared a common goal.
I don't know if I want to love or hate squats right now. My legs are totally ticked off at me. It was great, and I look forward to learning more from the coaches and the rest of the community.

M/43/155

First 2k row

8:43 - came out a little too fast, then settled in nicely and tried to work my form -- good start to the week after yesterday's sickening workout. One thing that I found interesting about my body's reaction to the F50 is its utter disdain for burpees, especially after the first 8 exercises, then the (relative) ease of the double unders to the finish.

M/30/5'11"/185
Next Generation Crossfit Tulsa, OK
As Rx'd 7:26

18/M/5'10"/170

Former Rower. Haven't rowed in over a year. My PR is in the 6:40's but I got 7 flat this time. Great for how long it's been...

34/6-1/200 lbs

hey ... how did I do a 7:25 ??

I could have shaved off a few more seconds but my shirt got caught under the seat!

This is the first WOD that I'm even close to the elite. WOO HOO!!

3xcfwu

7:11 damper @ 7

shoulder press: 95x5/115x5/135x5/135x5/140x5

I missed the wod yesterday so I did it this morning (17:12) -puked. Then I did the 2K about half an hour afterwards (8:13). Now I am going to go fall down somewhere and passout.

Level One Cert—I would like to say Thanks to all of the instructors from the Lv1 Cert. I live in an area where the CF knowledge is lacking, so I (in the past) did my best to learn from the videos. While I had an idea what CF is about—I really didn’t know what CF is all about. I learned SO much (mostly how much I didn’t know in the first place). This was freak’n awesome and I had a great time.

7:14 as rx'd

33/M/174/6’00”

Row 2K

7:23

Dan D.
www.CrossFitStickers.com

fist crossfit day ever

m/5'8''/155

8 min

WU .5 mi walk on treadmill
WOD
8:42

Joe 7:19 went out too fast, suffered to the finish.

Nancy 38/F/5'1"/103 9:45 first row.

Took a break at 1k but kept going for 8:29

29/m/210

7:20

Concept 2 rower/Damper 4

29/m/210

7:10

Concept 2 rower/Damper 4

M/32/6'3/204

65# sdhp x 150 (15:25)

F/32/6'3/183

30# sdhp x 200 (12:21)

16:25 45# sdhp X 200

M/24/67"/161#

8:24

m/29/218

Did not have a rower. Dis Sumo DL High pull instead.

200 SDHP
time 8:05

CFWUx3

Was well into the row when I noticed the damper was set at 10! Oops.

Happy with my time. First time doing a 2k

8:43

f/37/122

9:33

Dave 36/M/6'5"/208

200 SDHPs = 8:53

Scott 24/M/5'11"/195

200 SDHPs = 13:13

We can barely fully extend our arms!

Regards,
Dave

19 min, 33 sec

ugh, I hate SDHPs.

200 45lb sdhp @9:39

7:21
damper set at 5

m/205/28

8:20 after a 40:10 filthy

had to work sunday so did both this morning

39/f/5'4"/138

200 sdhp's @30bls
time: 13:35

did this one hour after yesterday's CFE wod (10 x 200's at full tilt)

33/F/5'10"/154

Goal was sub-8; that was a tough one.

7:53

28 m 172
New Orleans
2 K row
7:08

9:34

paced myself too much at the start so I had alot left at the end. Will hit it harder next time

28/m/5'10"/149

7:45, damper 4

I can -- and have -- done better. More rowing needed.

30yo/M/6'4"/209#

Rougher than I expected. I think I jumped out to quick at the start, then I crashed (butt cramps) around 750M. My goal was 7:15

As Rx 7:42

The hip flexors are aching from yesterday's 50's. I mean hurting--never had it this bad. Quad to inside hip on right is extremely sore--can't bend done. Wow and I had done 50s before, at least 5 times over the past 18 months.

21/M/6'0"/169

as Rx'd
8:09 with 4 damper

2k row in 7:36

F/36/5'9"

8:18 with 5 damper - my PR!

Thanks to Brian and Carl for putting on an awesome Crossfit Running/Endurance cert. I highly recommend this certification. It was well put together and full of information. It was cool to see everyone's improvements in such a short period of time. Great job guys!

38/m/6'00"/240

2nd week of Xfit:
1ST ever:
200 SDHP = 12:01

I did it after mowing 1 acre lawn with hills and with push mower ( not a bad warmup that took 1 1/2 hrs). Look forward to tomorrow's soreness!!!

OORAHH!!!!!

2k row 7:24 #4 damper

always room for improvement and feel that i could have pushed myself harder! Weak mind!

24/m/5'8/150 lbs

18:57

The sub for rowing to running is 5 to 4 right? So 2k rowing would be running 1600m? My arms are still too smoked to do Sumo's

SDHP x 200 = 18:47

7:16.4

50/M/259

37/m/235
no row machine
SDHP 45 lbs x 200 = 11:25

14/m/95
SDHP 12 lbs x 200 = 7:17

27F/5'8"/153

2k row
9:25
Nothing impressive, but I was spent at the end. First time doing rowing time trial. Avg 2:21/500m, now I can start to improve on that.

Having a relatively "light" workout after the filthy 50 makes me dread what may appear tomorrow. . .

as rx'd 7:32

m/34/224/5'11

**Pack**
Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 Ring dips or bar dips
95 pound Push-press, 9 rep

8 rds, 2 pushups 18:30

I know it's not today's workout. I am playing catchup. Got lazy last week.

200 SDHPs with 45#

7:30

F/25/5'3"/156

8:17

Worst 2K time of my athletic career. I still have a very bad relationship with the erg after my university rowing career.

Kept missing a strong connection at the catch due to poor posture and shooting my seat a bit.

M/42/202/5'11

makup yesterday 44:14

For time:
50 Box jump, 24 inch box (only 18" box)
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (only 25Lbs 80 reps last 20 single arm
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders ( can no do up to 22 reps without falter compared to 2 reps 2 months ago

Had already rowed a 5K this morning in 24:06

Does anyone know where can I find the CF standards for rowing? - Benchmarks for 1K, 2K, and any other standard distances.

Thanks a lot!

m/152/45

8:21

M/23/6'3/224

As Rx'd 7:15

FYI world record for indoor rowing from this past Feb. for 2k.
Loriato, Paolo - 05:52.4

M 33/144/5'7"

9:32

19/m/170

as rx'd
7:39 (PR)

Just did yesterday's WOD! Not a good lunch break workout!

First Post been Crossfit trainin for about 2 months in Tulsa, Ok! Amazing

Keep em comin!
Anyone in Baltimore area? Relocating in October and need a CF gym!

32/m/210/6'5"

6:58.5

Ran ahead of the 1:45min/500m pace thinking I would get a little time in the bank before I crapped out and started struggling. By the end I was at about 1:49min/500m and almost getting ready to blow my sub 7:00. Went really hard the last 300m and barely got in under 7:00.

no rowing maching so I subbed SDHP's. But felt like going crazy and used 65lbs instead of 45lbs.

14:25

Vance

6:58.8, and now I'm smoked.

First 2K row ever, goal was sub-7 so I'm happy with the results and I know I can do better. Tried to keep the pace below 1:45 for as long as possible then just tried to maintain a pace between 1:45-1:49 until the last 500m where I picked it up and then I sprinted all out for the last 150m. Damper was set at about 8 which put the drag factor at about 110.

Pre-long warm up with some KB stuff thrown in.
Post-TBA, I'm pretty tired now...

M/25/5"7/164lb

Damper setting 10

7.01

PB by 11 seconds, wanted sub 7 but it'll come!!!

25/M/175/5'9"

200 sdhp/45lbs

5:57

I'm an Army guy working out with a group of Marines . They always seem to do better than me.So today I pushed extra hard to beat these jokers!Thanks CF. Go Army

M/32/157/5'10

subbed SDHP

100/50/50reps

9:01

40/m/176cm/71kg

2k run (on track)

7:06:7

400m splits
1:22:2
1:28:5
1:28:0
1:27:8
1:20:2

Did 200 sdhps, 45# bar, in the morning in 9:35. Too bad I don't have a rower. I'd really love to see how I would do.
I'd really love

First ever rowing, let alone 2k
7:36 and it hurt.

7:10 a pr I think.

34/m/170/6'/3.5months cf

2000m row 7:59.7
goal was sub 8:00

In 3.5 months of crossfit and moderate zone diet lost 23# and I am amazed how pull ups are so much easier. next after my wrist injury is healed muscle-ups.

25 / m / 5'10 / 170

7:32 (first 2k row)

w/142/5'7

9:36 I was originally thinking "thats it?" but afterwards I was glad that was it. My first 2k row for time. Was aiming for 8:00 and got off to a good start but was unable to keep up the pace. Now I can start to make improvements!

10:01 as rx'd, low intensity
16 weeks pregnant

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

22/229
wod as rx'd
7:30

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

5 minutes rope jumping + Greg's WU and 2 rnds 15 GHD sit ups and 5 MU's

sub'd rowing for 200 SDHP

Time:

8.46

f/46/5'7/160

200 sdlhp 45#

9:12

5 minute rest

25 burpees @ 2:05
one of two filthy weaknesses

45/M/6'/180 STA. 74

DID MODIFIED FRAN...21-15-9 REPS OF:

95 POUND SDHP
KIPPING PULL-UPS CHEST TO BAR

TIME: 6:26

NO ROWER AT STATION...THIS SUB FELT HARDER THAN RX'D FRAN! DON'T LET COACH SEE THIS.

SUNDOWN

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

I kinda fell off the wagon while writing my thesis, but thats over with and time to get back to it.

Friday I did the 400m run/50 squats, 5min rest, then the HSPU/pull up progression. Hurt all day Saturday, didn't time them.

Yesterday I did filthy fifty at 41:18, almost three mins slower than my last time. Ouch!

Today I did the 15 push-up, 12 dips, 9 push press @ 95#, only got in 4 rounds plus 15 push ups, 12 dips, and 6 PP. Totally underestimated the pain it would bring.

Even biking home with triceps so destroyed was hard.

M/23/200

as R'xd 7:49

did yesterdays the "filthy fifty" from yesterday today

9:15

I was a day behind so I did the filthy fifty before this. Let me tell you, I felt like dying during this row.

7:05 started off with a 20lb vest, ripped it off at 1000m mark with roughly 3:30 on the clock. a few seconds to take the vest off put my music back in my ears and then I was back to rowing!

29/M/162

8:27

Brand new rowers in the house!

7:13 as Rx'd

7:05 started off with a 20lb vest, ripped it off at 1000m mark with roughly 3:30 on the clock. a few seconds to take the vest off put my music back in my ears and then I was back to rowing!

7:05 started off with a 20lb vest, ripped it off at 1000m mark with roughly 3:30 on the clock. a few seconds to take the vest off put my music back in my ears and then I was back to rowing!

7:04.8
bwt-168
still not 100%
damper 8, foot pad 3
pre-power clean x 3-135,155,181,191,201

37/m/5'11/165

Filthy 35 Pack w/ KtE
21 inch box jump
40# dumbell swings
10# wall ball
22:45

row 2k: bwt 165#,time 8:18,watts 181.0, PR 1.10, calories 127

2k row

7:32

6ft2 33yr old 210lbs
damper 10, normally 6
6.38
xfiting for approx 2 years

f/45/132

rx'd
damper 5
8:48

that was hard!

7.35 as rx'd.

time 7:39 damper setting 3

7:10...this was hard

A day behind the WODs, so I did the Filthy-50 today. Now I'm debating on doing this one as well to catch up. That would make for a rough training session tonight on the mat.

24/m/5'11"/202
6:47.5

8:27

2k row, 6:38.1, damper setting 6.

Used to be a competitive rower, now I remember why I stopped.

Then did the weighted pullups from last week, modified as noted, 45-70(PR)-80(PR)-80(f)-70-70(f)-9X25.

47 / 174

7:48

Post WOD, 3 rounds NOT for time (not slacking either) of:
5 110# Shoulder Press
10 Pull-ups
5 Bosu push-ups with feet on a bench

Finally get to use the phrase "as RX'd".
Time: 8:20

Ran 2K as warm up, gettin after it...
IanTLV

6:51:7 as Rx'd. Damper 8, foot 3.
Pre - Power Clean/Hang PC/Hang Squat Clean - 145/145/145/165

been gone for 3 weeks...got pretty weak while I was gone....tough one to come back to

200 SDHP

12:00

9:49.. ;-)

Loving these workouts..

I can't really use my hands properly anymore.. lol..

7:37
couldve done better. But still feeling the beer and burgers from the weekend.

31/F/6'/131

8:58

First time ever rowing distance for time. Damper set to 7 out of 10. Usually, I just stay on it for 20 minutes as a burnout after a back/bi workout...that said...

7:38

My bi's and forearms were cramping, and I can't remember my mid-back ever feeling the way it did afterwards. I sat there on the rower for a few minutes to gather myself.

Funny stuff, my friend walked by to check on me...I don't ever recall him doing that before. Must have looked pretty worn out. =)

23/M/6'7''/235

Bad news: 7:00.1
Good news: First time doing the 2k

I may just do it again tomorrow so I can break the threshold.

8:13 and it sucked!

8:15

200 sdhp 20 kg 17:20 : (

Yesterday's Filthy Fifty as rx'd: 29:52

First time breaking 30 minutes!! I guess the next landmark is 25.

28/m/192

7:18

23/148

WOD as rx'd

8:06

M/44/178cm/70kgs

My first time on a rower.
Breathtaking!
8'54"

Also, I have to share, I learned how to kip this week. PR pullups is now 12, up 20 pct, and I think more gains are quickly in store.

Thanks Euan!

M/31/165 SUB SDHP 200 IN 16:54

Hey i was wondering is there anyone that does crossfit in the waltham boston area? and that is willing to join up with other people? this site is amazing but im the kind of person that needs a workout buddy to get my ass in gear.

7:20

6:47.1

m/39/177cm/94kg

CFWU
2k row 7:48.

Played with kids (squats, burpee long jumps, plank hold and climb holds).
Learned that basketball throws (for 7 yrs old girl) is good movement training for squat and clean. Elbows in under ball use squat to be able to throw to hoop.

Wife did 13,5 kg DL 15-12-9

1 day behind. Did the filthy 50 WOD (1st time). Time and comments are posted under 6-20 for the sake of avoiding redundance.

Row 2k 7:59.6
Poor effort. Went out too quick.

8:10, no knee issues, sub 4 1k then faded. 167/59

subbed 200SDHP 45#

9:41

m/24/6'2/192

In 3-4 months I've lost 18 pounds made huge gains in strength, stamina, body composition, and mental disposition. I've even lowered my blood pressure 20-30 points and have been able to stop my blood pressure meds.

35/M/246/5'5"

10:25
First time on the C2, next time il go faster.

8:40

didnt push as hard as i could have. i should have gotten atleast sub 8:00

as Rx'd
8:12

First time at this will review FAQ's and see what I did wrong! and next time better. Not that hard compared to Filthy 50

22/m/190

10:35 *Alt Xercise*

46/m/155
7:41 as rx'd damper 6.5/footpad 4
6 seconds faster than previous best although this is only my second 2k row.
Pre: hang power cleans 5x3 85/90/95/100/105
Post: shaking still

30/m/5'10"

WU:(x3)
20 pullups
20 box jumps (24")
20 Push ups
20 Sit ups

2k row: 9:34 damper on 10

m/30/182

CFWU
7:48

Gymnastics class tonight. Will have to do this some other time.

39/M/6'2"/203

Yesterday's "fifthy Fifty was several minutes slower than my normal time. It wasn't for lack of effort though. It seemed to take it's toll even in today's WOD. I was a good 45 seconds slower than my PR on the 2000m row.
I'm not feeling run down, just not getting the result (time wise) that I desire considering the effort being put in.

I've been here before while doing CF a few years ago and had to re-evaluate my nutrition. Might be time to do the same thing again.

Today's WOD:

2,000m row in 7 minutes and 29.2 seconds.

substituted my Bday WOD:

row 100 m per year of age in time less than (age * minutes) / 2

for me 3400 m in 14.28.1 (17 minutes was limit time...)

Warmup: 1 mile run, 50 squats, 50 45lb push press

Time: 7:45

Had some energy left, will shoot for 7:00 next time.

Now that my legs are completely toasted....I can see it now...tomorrows WOD...

Back squat 1-1-1-1-1
Front squat 3-3-3-3-3
Overhead squat 5-5-5-5-5

Hahaha...bring it!!!!

I am a 30-year-old male.
I have a mass of 70 kilogrammes.
I am 170 centimetres tall.

As Rx'd, 8:29.

9.11
55 yrs, 5'10", 180 lbs.
Just back from Concept 2--now know what to change. Did it cold, and should have pressed from 500 m. out rather that 200. Don't think somebody's 200m x 10 is quite the idea.

40m/5'8"/203#

200 reps SDHP
time 8:44

23/m/195lbs.

2k row a few hours after the "50"
time 7:01 wanted sub 7

8:22
went for 3k 11:10

M/28/71"/167

7:20

m/49/72"/215

7:38 damper @ 10

#251 JrJordan....6'7"!!!! Talk about a stroke!

8:07

first time i've ever rowed that far. killed my legs had to stop a couple times for a second for the pain to leave

37M/5'10"/164.5#

WARM-UP: CFWU - 3 rounds.

As Rx: 7:41

C2 damper 5.

30/M/190

ran the 2K then row'd a 2K - amazing how my times were pretty close for both.

Run was 8:32
Row was 8:22

John

#285 Bill - It makes up for having to do twice the work on all those damn pullups.

29yo M 180lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.
Rest 4 minutes

Row 2K: 7:46
Damper 5-6
Foam roll after

45/179

7:26.6

First time rowing a 2k, read the posts through the day to try and gauge it. Settled on a level 8 setting. Splits were:

1:48.1
1:52.0
1:55.4
1:51.2

Ave 28 strokes, the last 500m sucked.

Speal, just saw your time for the filthy 50: that is some serious work man and w/ 5 extra wall ball reps. Wow. That just makes me realize how far I truly have to go. Awesome job man.

bwt: 150

2K: 7:33, damper at 8, footpad at 1 (small feet)

Pre-work (undisciplined weekend)

3 rounds
5 front squats (135 pounds)
5 power snatches (same bar)
5 front squats
5 power snatches
rest 90 seconds

I'm not sure where people are getting these damper settings, i.e. #26... Collegiate rowers (I was one and still work out with them) do it between 5 and 6. I don't know any rower who does any workout at damper 10; it's a bad idea for the back and won't let you get your rate high enough.

The damper setting is only supposed to help you find the drag factor easier. THAT number should actually be between 120 and 130 for collegiate rowers, less if you're smaller, more if you're a weightlifter.

Anyways, just be careful! Too much damper and you'll hurt yourself, too little and you won't be able to put out as much power as you should.

Anyways, I'm at work now but will do it tonight and pray to the painlocker gods I can still get it under 7:00...

8:40

couldve done better but ill take it

8:40

couldve done better but ill take it

Workout #1- 500m Row
WOD Filthy-50
:25::53

Workout #2- ROM's
WOD 200m Row
:07::26

Decided to man up and knock them both out $ catch up. No energy left. Grapplings going to be fun tonight.

May actually skip Happy Hour. lol..

Get some, Go again!

22/F/170
as rx'd 6:11

First time at this distance.

CFWU x 3
Row 2k 8:36

Then caught up on last Wednesday's deadlifts.

7:00
Holy Crap! That was just as you more experienced rowers have explained, next time I want sub 7.

7:10.8

That's a PR by 15 seconds!

2k in 8:37

M/23/150 GregAWu

2k row @ 3.5 damper: 8:09

Excuse for poor performance = really old C2 that was in desperate need of oil. This was done in my regular gym and the one time I actually used a new well maintained rower the difference blew my mind, so I atleast should be able to manage a sub 8:00

Followed 2 hours later with 10x50m swims from the crossfitendurance website...BIG mistake. My vastus medialis started cramping (first left then right) in round 5, and during the 8th it got really bad. I limped out of the pool and was reduced to clutching my left leg for several minutes as the muscle continued to spasm continuously. Thankfully no lasting damage done. Get some tomorrow.

Damper 5-6
7:45
Just got my C2 rower a short while ago. This was super easy for me. Could probably have broken 7 min if I had known ahead of time how much a difference a long a$$ pull makes on rowing!
Might have to to it again on a rest day just to see how fast I can pull.

7:01

M/32/69/203

Sub'd 45# SDLHP's

13:37.7

Lower back muscles were in full revolt...

7:38

m/38/222
sdhpx 200= 6:00
ran 1.5 miles

WOD:
Row 2k

8:30, RX'd.

That was way more rough that I thought it'd be.

8:05

As Rx'ed

Damper setting : 5

Time: 7:48

Butt was sore after this one.

M/22/6'/164

I really miss competitive rowing. Even the 2k tests.

I don't have access to a C2 (sadly) so I just did a practice PFA. Not feeling to well though, and the scores definitely reflect it. Truly the worst run I've ever had.

Push-ups - 62
Sit-ups - 55
1.5 Mile - 10:07

First time rowing. 9:40

is 7:34 a decent time for my first 2k row ever? i guess it is a pr though.

Comment #93 God Bless you Syd O! Great article, Batman would definitely do crossfit! Batman was ahead of his time, I remember him swinging on gymnast rings and going HSPUs in the comics.
Thanks for posting it for us Comic Book Geeks! You hear that Jocks! Yes there are Comic Book Geeks that do Crossfit!
I just watched the trailers for the latest Batman movie here and Iraq and I'm ticked off because I'm gonna miss it on the big screen...damn you insurgents! So please go watch this movie for me.

m/29/225/6'1

as RXd damper setting of 5
09'02"

I would have made eight flat I know it but I had to readjust my manhood at 1000m and yell at a morbidly obese Soldier to tuck in his shirt.
Love the Rower, please use more!

Charlatan 6 Out!

I guess I hurt my shoulder yesterday. Slowed my row a little..

10:28 for my first 2k row.

40/M/164

CFWUx3

Row 2000m
8:42

5x5 ring dips
4 sets L sits 10 seconds, 2 sets 15 seconds