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

6:56.1 36/M/177

6:56.1 36/M/177

CFWU X 1

1K Row = 100 SDHP (45 lbs, olympic bar)
Time 11 min

cfwux3
8:22 setting 6.5 as rx'd

Hi there Crossfitters.

Some of our crew did the 2000 mtr row time trial today.

Jack 7:31.9
Marion 11:40.0
Tam 8:26.1
Joanna 8:32.1
Carolyn 9:06.5
Ann Mc 10:51.3
Jim 7:49.3 (age 57)
Jane 9:55.3
Sarah 12:26.2
Robert 7:14.3
Sharon 8:54.2
Martyn 7:29.8
Pam 9:05.9
Barry W 7:32.2
Steph 6:56.0
Davie B 7:09.3
Heather 9:43.8
Ian B 7:56.9 (age 58)
Kev M 6:51.7 (club record)
Gary 8:19.7
Calum 8:59.1
Mel 8:56.4
Julie 9:42.2
Karen 9:23.4
Tommy 9:47.6
John G 8:09.3
Andy P 8:27.8
Drew 8:13.8
Paul 7:56.8
Nik 7:09.2
Bobby 7:56.8
Morag 10:39.4
Kev 7:28.1
James 7:29.2
Christine 10:06.3
Guy 7:09.0

Have a good one.

Neilfit (Crossfit Scotland)

my glutes and hams are on fire from yesterday-- so I went on the ellipse at full resistance for 70 minutes. Not intense, I know, but i'm a beginner doggone it!

As rx'd:

7:52

Did yesterdays WOD...my first filthy....40:36 M/23/180 not sure if my time is any good. Got a lot of looks from the douche bags in the gym hogging the bench as a post to scope out the boca babes. (had to do box jumps on a chair). These guys wouldn't make it past the pull ups...

25/m/200/5'11

as rxd 7:40 damper 10

didn't even know what damper did till i just read up on it. Assumed bigger was better, heh. Will have to try it again soon to see how big a difference setting it on 5 or 4 will be

2 Km Row: 8:40:1 (on Damper setting: 5)

Took the video as a hint and worked on my Dead Hang Snatch technique.

Worked on foot work (as described in video) and landing into full squat position.

Once in balanced position, did 2 overhead squats.

Did about 7 sets with 45# bar.

Played around with hand spacing and tried a little wider grip with much success.

used rxed sub 200sdhp@ 45= 6:02

happy with time

If using a high damper setting is bad for you, what's the ideal setting?

8:49

I did the Filthy Fifty this morning too. What a day!

44/76"/189

7:58 (didn't even look at the damper - note to self: need to figure out what damper setting to use)

8:07

Meeker
45# SDHP 200 reps
8:11

Kate
30# SDHP 200 Reps
8:48

wooohoooo

hit 40 consecutive pull ups today!

7:25

damper setting 7

7:31 damper 10

6'6 220#

29/f/114

filthy fifty as rx'd

22:56 (pr)

pre: wux1
post: nothing feeling sick and groggy surprised i made it through the fifties.

First time on rowing machine for specific distance, not quite sure how to use it yet.

7:46

will try to break 7 next time

#329 Amanda

High damper settings put much more strain on your lower back, though they often result in your numbers being much lower/faster if you can maintain a high turnover rate. Lower damper settings (3-4) more accurately reflect the resistance of an oar through water.

That being said, I did pretty awful relative to where I was two years ago, but I still managed 8:38 with a damper setting around 3.5 and the rate capped at 30.

20/f/150/5'5"

27/m/177

7:45 as rx'd

6' x 205 lbs. 2 K Row 7:50

M/39/185

7:25

More better faster

David
M - 33 - 5'10" - 180# BW

DROM warm up
250m row
500m row

WOD, as rx'd: 8:14.1

Notes: First 2K row. Would love to see the rower more frequently in the WOD rotation and see this time come down.

Love the c2!

M\43\190
Sub SDHP 200, 16:00 flat with #45 bar

F\39\150
Sub SDHP 200, 16:00 flat with #45 bar for first 100 then #35 kettle bell

F\11\Next to nothing
Sub SDHP 200, 13:05 with #18 kettle bell

31/M/170

CFWU X2

200 SDHP W/ #45

12:18

Great workout! Every muscle sore from the "filthy" yesterday

Subbed 200 SDHP for 2k row

Shannon 14:33
Wendi 13:15

whoops

subbed 200 SDHP 45# bar
Shannon 14:33
wendi 13:15

A day behind. Don't know if that was a filthy, but it kicked my butt. Nothing too hard individually, but as a whole, awesome. Have to guestimate time at 34:00. Left gym at 28:00 and had to do double unders at home (no jump ropes at gym).
Side note....Purchased Vibram FiveFingers today, felt awesome in store AND on treadmill for mile warm-up. Did notice they woke my calves up after a couple years of wearing Asics Gel Kayano's. Love em and the goofy looks from the gym-folk.
GET SOME! (and the shoes)

200 SDHP unbroken!

5:35

Had a bummer of a day too. Didn't expect a PR!

7:33.2 PR

damper experimentally set at 4 instead of 5.

The increasingly loud screaming over the last 200 m seemed to help and even drew some people over to urge me on.

Thanks Chris and Jay!

m/27/5'8"/150

row 2k - 8:13. Followed by untimed Fran w/ 65lb thrusters; brutal? check. fun? double check. on top of a 15 mile round trip to get to the gym. i'm glad that today was my rest day from running.

7.19 as rxed (PR!!)

m/37/183

7:43 rx'd

Damper at 7. Only fell off the seat once......rookie....

m/24/5'11"/170#

as rx'd w/ damper set to 7
time = 7:23

shooting for sub-7 next time.

M/72"/170/31

7:12 2000M

8:28 first time on a rowing machine. watched every video prior

Wait a minute ... 5:35 is the best time of the day (so far) for the 200 SDHP sub! Does logsitall.com have a SDHP section?

9:24... but I slowed down to help someone with her form.

[][][][][][][][][][][][][][]

M/40/235#/6'2"
St. John's, NL

No Rowing machine ... did a 'Fran'-ish WOD

21 - 15 -9
95lb Thrusters
Ring Push Ups

10:33

[][][][][][][][][][][][][][]

A day behind. Hit the filthy 50 today. Hopefully I can double up tomorrow.

24/m/6'1/220

as rx'd

7:03

200 SDLHP using a 45-lb kettlebell. Time: 12:55, lots of breaks to catch my breath but I did all 200 reps! Heart rate at finish - 160. 1 minute later - 140.

200 SDHP
About 25 minutes.
mmm! next time will be better!

As a rower, it gave me a smile to see all the people posting "that's it"?

M/17/5'8''/160 lbs

7:22.1, against my PR of 7:19.4
It was an okay time, but I'm really not satisfied.

LOL at the retard who said he was going to do a 5:00 2K

23/m/199#/5'11"

9:49 as rx'd

Did a few handfulls of dips and pullups after for fun.

RX'd
7:36
damper 5
a little left in the tank, so i did a 500m after 5 min rest in 1:34

30/M/180

I just completed making up the workouts from day one of the games (results there). What a beautiful combination. Everything hurts.

Rowing machine at gym was jacked. Could get about 50M before my feet would pop out of the stirrup.

Subbed 45 lb sumo pulls. Would rather have rowed...I hurt. About 12 mins (forgot to look at stop watch when I finished as I was trying to concentrate on not dying).

Upped to 13 pullups per set on CWU today.

sub'd with Fran: 7:37 with 80# (-37s)

sub'd with Fran: 7:37 with 80# (-37s)

jen's first time: 10:24

CFWU x3

as rx'd 9:07 then aerobic "boot camp" class for 35 minutes

CFWU X3

50 wall ball throws 15lbs
50 Burpees

Today's WOD
as rx'd without feet strapped in to work on form
8:46

Chris

First full CrossFit work out, and first time on the rower. As Rx'd 9:19. Male/39/200lbs

First full CrossFit work out, and first time on the rower. As Rx'd 9:19. Male/39/200lbs

First full CrossFit work out, and first time on the rower. As Rx'd 9:19. Male/39/200lbs

First full CrossFit work out, and first time on the rower. As Rx'd 9:19. Male/39/200lbs

M/68"/158#/30yo

12:30p
Crossfit Warm Up
Burgener Warm up
Extra OHS
Row 2000K
Time: 7:23

4:30p
Burgener warmup x 2
Muscle snatch (3 progressing sets 65x5 85x5 105x3)
Snatch+3 ohs (125x3, 135x2)
Snatch (145, 155, 165 (f), 165 (f)

Time to hit the foam roller and some ice.

The row was brutal.
Bur

as rx'd damper on 3

7:33m

Started with:
Work up to 1RM Bench

Went from 255# to 265# in an attempt to tie my previous PR, but it wasn't in the cards today.

Then WOD:
Row 2K

6:50.9

cfwu x 3

subbed SDHP 50# x 220 reps

9:34

26m/6'/200#

7:21 (on 7/21 haha). Not a personal best but happy nonetheless.

26m/6'/200#

7:21 (on 7/21 haha). Not a personal best but happy nonetheless.

8:51

I really suck at rowing

7:59...my left side abdominals started killing me, guess i need to rest them up, tight from the past week.

7:24 pr by 10sec

8:07 and CFWU 2x10 with some double ups to get my hr up prior to this.

Followed ROBERT SUTHERLAND's lead on this one due to lack of rower...

21-15-9 for time:
95# SDHP
kipping PU's - chest to bar

Time: 5:23

Jeff in VA John in NY
Filty 50 w/ mods for bot of us yesterday, results there

Jeff 48/70"/185
200 x SDHP
9:52

John in NY 48/68"/155
200 x SDHP
9:02

f/25/120/5'5"

10:20 As rx'd

First time doing using the rower and it may not have been the prettiest form!

7:23 as rxed
First time at a 2K
26M 218# 6'5"

/////////////////////////\\\\\\\\\\\\\\\\\\\\\\

00:09:40
damper 5
still tired from the filthy
nothing better
thanks coach

/////////////////////////\\\\\\\\\\\\\\\\\\\\\\

20/f/135

subbed 30 lb sdhp 200x 7:25

pretty pumped

First WOD
Sub SDHP 100 w/2 15# dumbells

M/34/5'5"/152

As RX'ed: 9:54. Looking at some of these other times... yikes, I need work on rowing.

as rx'd 7:57

would like to see some more rowing on the WOD's so I can improve at it.

Changing my name as I've seen other JC's on here and I don't want to be confusing.
Did some tabata rowing on the weekend so I did the filthy fifty today which I missed due to my schedule.

Filthy 50 as Rx'd : 23:59

That is a PR by more than 7 minutes!!!! (last time doing it was probably 3-4 months ago) Looks like all those veggies are doin' me good :)

First WOD: 9:00
Sub SDHP 100 w/2 15# dumbells

Combined yesterday and today...this made me realize how weak and out of shape i really am...better than the average woman my age...but probably at the bottom of the wod list...for now!

First endurance wod:

30 "box" jumps -- 4 inches high ;-(
30 walking lunges (up hill!)
30 hanging knee lifts (to 90 degrees)
30 wall (tree) ball (8 lb ball)
30 burpees
30 double unders
50 SDHP's w/25 lbs

Time (including drinking a gallon of water and a quick shower afterwards): 1 hour

All good!

m/16/5'11"/175

sub'd 200 SDHP's 45#

6:37

Ran 2 miles

12:48

FYI...burpees are evil!

m/46/218/6'2"
15:29:36
200sdlhp
watch must be broken...... No its me
better luck next time No excuses it
Is what it is

Nicole: 8:21

Hi all. First time posting. Been doing WODs for about 2 weeks, subbing as required.

Subbed 200 SDHP with 40# DB (no barbells yet). Hardest part was keeping grip because DB handle too short for both hands.

Anyway time was 11:29.

Thanks guys.

9:52
This was intense and fun! I hadn't rowed in ages!

I followed it up with 30 min of mixed cardio. Good stuff.

Thanks, Coach!

9:23

41/m/205

as Rx'd 7:10 on Concept 2 rower
really wanted to break 7 mins!

sub'd SDHP using a 1.5 pood kettlebell 200 reps

Time: 14:39

as rx'd 9:15

Just got my concept 45 rower - (45# kettlebell)

subd 200 sdhp 45#

9:40

8:29 as rx'd...there's lot of room for improvement.

as rx'd 7.41

8:39

m/50/220
8:42 damper on 10
with a damper of 5 I would be faster?

As Rx'd

8:58(PR)

Got my first MUSCLE-UP tonight before the WOD.
Can't wait to do it agian tomorrow!

26/M/6'0/175

Swam 1K to keep up with triathlon training

2K row in 8:01

That one hurt a bit, but not as much as the regret of knowing I could've pushed harder after it was over.

Shooting for 7:00-7:30 next time

1st post

warm up:
45 lb ohs x 10
2:00 row

wod:
7:38.6 for 2k

goal:
7:20

1 iar

Had to do both yesterday's and today's this evening, after running sprints on the track this morning with DI's.

Filthy 50- 24:18
15 minute break
Row 2K- 9:12
Going to bed tired and happy...

as rx'd

9:50

M/38/150

Had a little extra energy tonight, so I tried Griff
Run 800m
Run 400m backwards
Run 800m
Run 400m backwards
12:29

7:50 Better than I thought, but still not back to my old self.

WOD Rx'd 7:06.7

23/F/145/5'5"

2k row, damper setting @ 5
8:15.9

Next time, I need to figure out a pacing plan, and get more sleep the night before.

200 SDHP for time:
11:56

32/m/180

2K row: 7:23

Still new at this CrossFit thing. It took me ten minutes to get through 60 #45 SDHP's.

Haha, you guys are sick! I can't wait to get to 200 :-)

WU: 5 max sets Pull Ups
15 [pr], 8, 5, 6, 6

Followed by 200 SDLHP 45#

8:30

SDHP - 45 lbs. - 15:30

first time on a rower!

8:45

how do you set the "damper" - whatever that is? i just got on, found the setting for "row 2000" and rowed.

SDHP - 25 lbs. - 200 reps - 16:00

suckin today, took me 8:54 after a heavy shoulder workout.

Then 2 hours later I did the filthy sanchez 50 from yesterday in 30:51. Burpees after wallball SUCKS!!! Gotta love it!

23/F/5'7"/144

As rx'd

10.34.7

Was aiming for 10-15 after seeing some of these times, so I exceeded my expectations! :) I just gotta work on my rowing form.. kept changing it up in the middle, probably took away from my time.

M/32/183/5'8"

SDHP's - 45 lbs. 200 reps - 17 minutes

8:05

23/M/169cm/69kg

200 SDHP, 45#

14:13

Me: 42yo/M/5'10"/172lbs/BF 11.5%

Warm Up: 2.2K Run hilly terrain 11:50

WOD: 13:45

Row 2k: Subbed 200 SDHP with a 45lb bucket of sand from a little under a quarter squat position at the bottom to almost locked out in front of and above my head. It was, at the very least, a good trade off for rowing 2K.

Have Fun, Train Hard,

Billy

23/M/186/6'0

7:49.7,
chin ups to failure afterwards

I am gradually moving off a more traditional workout regimen onto crossfit, so far so good.

38/M/5'9"/188

200 SDHP 45lb bar

18:13

M/35/188

8:30 as Rx'd Crap effort

Something like Frellen

21-15-9

95 lb. thrusters
1 pood kb swings
pullups (chest to bar)

16:51

Pretty pathetic time but it's a pretty good time for me. There's something about thrusters that makes my eye twitch.

JNC Comment 409, concept 45 rower, very nice :>)

Nickosaurus comment 418, you have to love running to do it backwards, I personally enjoy the moment when you go from backwards to forwards :>)

Have Fun, Train Hard,

Billy

M/34/72/187
3rd WOD in what will hopefully be many more to come.

SUB: 200 SDHP@45
17:21

Very slow! The past 3 WODs have been eye openers. I normally score around 280 on the APFT and thought I was in decent shape. I am only beginning to learn how wrong I am, (and am enjoying it immensely does this make me a masochist?)

This will be my last WOD for a few weeks as I am leaing for my 3rd and final phase of OCS. Once I get back I will be spending much time at Crossfit NYC to prepare for Ft. Benning and IOBC.

M/23/5'11"/190

200 SDHP 45lbs 7:18
I thought the SDHPs sounded too easy, then I did it. Good workout, really pushed.

m/38/193/70"

Row 2K

6:59.1

1:43.8/1:45.2/1:45.1/1:45.0

Ouch... Used to ERG regularly about 6 yrs ago. Best then was 6:36. Happy with today's time and pace. Made my goal of sub-7.

Going out of town for the next week. Wed will be in Kaysville, UT, then on to Yellowstone, then back to Kaysville on the 30th. Will try to get by CF Kaysville for a WOD or two. Bringing Eva's no equip necessary WODs with me:-)

No rower, so 200 SDHP (shin-2-chin0 in 9:39.

Did F50 yesterday, but couldn't post due to computer probs ... and an overwhelming desire to lie down!

F50 with the following subs:
box-jump = jump to 2nd step.
Jumping PU's on rings
1 pood KB swing = 37.4lb DB swing
KTE on rings
Back extensions = supermans
DU's = 100 singles.

34:38

This was more than 2 mins faster than prev F50 with following subs:
box-jump = jump to 2nd step.
1 pood KB swing = 15.4lb DB swing
Back extensions deleted!
DU's = 50 singles.

Nice improvement since 7th March!

subbed with SDHPs:

6:46

bench 3 X 5: 205#

27/M/5'10"/165

200 SDHP #45

9:45

200 sdlhp @45#

8:57

m/39/5'4"/142

200 SDHP, 45# bar

9:42

M/26/215/5'10

ROW AT RX 7:14
THEN
FRAN RX AT 4:44

Can't get my hands to stop ripping bad. Tough at my weight I guess.

Brad, I wear a pair of Everlast lifting gloves for my workouts and have never had a problem with anything but the slightest blisters if trying to do a load of pull-ups.

F/39/5'6"/115

As rx'd
10:18.9
Damper set to 7 (wasn't sure what to set it at so I picked a number - now I realize that was a bad choice. Will try 5 next time.)

anyone out there in Madison, WI? Will be there tomorrow night and would like a place CF friendly for a WOD.

m/46/175/70

2k row - 7:57 First timer

m/46/175/70

2k row - 7:57 First timer

25M/6'6"/245lbs

6:46

Damper at 7

8:00

8:18.6
resistance somewhere in the middle

6:57

M/21/5'7"/160

Sub'd 200 SDHP, for time: 8:27

7:20

M/183/34

Row 2k
Damper @ 4
First Time: 7:12

wow that was fun...

30/F/155

9:05

22.m.135.65"

as rx'd
8:30
*i really need to find someone to compete with cause i know i could of done this faster maybe a flat 8 at least

"Puppies"- Row 1 K- 8:20

m/26/5'10"/175

caught up on the 5x5 deadlift from last week:
225-240-255-260-255

then did the 2k row:
8:20.9 - it was my first time doing 2k and it was just a battle, I was hoping for alittle closer to 8 but i guess thats what next time is for

35/M/210
7:23.5

35 y/o male, 150#, 68"

Used low cable on weight machine to do 200 rows with 50#
Time: 9:28

23/M/180

7:57

Had problems with the foot placement, then I remembered you can adjust the foot placement.
8m40s not my best but pretty good

also did some hang cleans real light with a catch in the full squat and a ton of pull ups plus the cfwu

30/m/6'/185#
7:12

37/M/6'3"/215
2K today: 7:00
50 yesterday: 36 minutes

"For Puppies"-For time:
20 Box jump, 24 inch box
20 Jumping pull-ups
20 Kettlebell swings, 1 pood
20 Steps-Walking Lunge

20 Push press, 45 pounds
20 Back extensions
20 Wall ball shots, 20 pound ball
20 Burpees
20 Double unders

Post time to comments. 12:34

M/27/204

Subbed 200 SDHP 45#

7'05

Took a break at the end that I shouldn't have taken. Probably could have been closer to 6'30.

CFWU 3x15 minus knee to elbow (hip flexor)

row--15 min--3200 meters

8:20

First time rowing over 1k

33/M/6'1"/178

8:21

M/23/6'2"/195

7:08

J: 10 x 200m intervals at 42" on, 30" off. Next time 25" rest.

Row 2K
16:32

38/m/190

200 sdhp 45lbs
8:40

Big thanks to Dave, Andy, Todd, Jimi, Dutch, Jolie, Dani and CJ (apologies if I missed anyone) for putting together such a wonderful cert at CF San Diego this weekend. I learned a ton of useful information, met some great people, and got shredded by some classic CF workouts. As sore as I am, I wouldn't trade it for the world. Keep up the good work!

24/180/m
8:23, should've been faster though

No rower; Ran 5K
24:00 (neighborhood route)

May I use a back row machine as a sub for the 2k row and what would be the equivalent?

m/35/5'9/185

SDHP' 200

8:02

Thought my forearms were going to pop.

just started posting in the last 3 days. Changed name from "idsah"

Finally a WOD I did decent on. First 2K
7:18 - damper 4

M/32/6'5/205

2K Row

6:51'

First 2k in 7-8years for a former rower.

18/M/160
7:30 that burned the quads. Awesome!

# 388-MARCUSG

NICE WORK...HAND ME MY ASS BACK!

# 414-KIM PHAN

IT'S A GREAT FEELING ISN'T IT. STRONG WORK!

ROBERT S.
TUCSON, AZ.

32/M/176

Damper set at 4

8:01

First time rowing 2K

2k row w/ damper of 3

8:19

Powered through the first 500m then gas'd out on the next 500m. Back to a smooth stroke on the 3rd and 4th split. Can do better, I will next time.

m/36/6'2"/ 195

15 vigorous jump rope for warmup

Row 2K Damper setting 5, 7:25

Is the Crossfit rowing damper standard for the WOD 10?

8:36

Ended up towing a kayak with two ladies for 2km against the wind/waves. I don't think I'll be able to use my arms for a while.

Took ~12min to tow them.

M 35/226

8:04 damper @ 6

m/25/6'2/205

8:32

As Rx'd

7:59

M/28/265/6'3

WOD
As rx'd damper on 10-8:48
Don't know what I hate more, rowing or burpees

hub - subbed sdhp's. 150 @ 45# - 10.09

Andie - same sub 150 @ 20# kb - 10.09

200 sdhp's- approx. 8:00

Was watching the weather channel because it has a clock. Went to commercial when I finished. Any recommendation's on fairly cheap yet reliable watch?

Also, when doing the sdhp's, is the bar actually supposed to touch the chin or just clear it?

One more super noob question: Who is coach? Is that a particular person or an unknown source who provides us with wonderful work outs? I've only been crossfitting for about 3 cycles so give me a break. Anyone who'd answered all these questions I would thank you so much.

8:17

F/25/5'3"/157

7:54

M/24/180

7:28

7:31

Posted 3 comments ago but forgot to include m/19/156/5'9" approx 8 mins.

Male 5'10" 194lbs
As Rx'd 8:08

7:06.7

As Rx'd, damper at 4.5. I bet I can get sub 7 on the next one.

M/38/165
7:58

200 sumos 6:23

Late post, just got back from a day at the Oakland Zoo with the family.

No rowing machine, subbed 200 reps of SDLHP with 45# bar:

12:37

My back is so sore that I nearly fell into the sink when I leaned in to wash my face...Awesome.

37/m/157/54"

A day behind.

I did "Elizabeth" yesterday. The gym had new bumper plates, had to take them for a spin. 21-15-9 full squat cleans(these have really come on for me lately) and ring dips.

Today Filthy 50's - not so good 41 min approx

Tomorrow I'll do the row workout.

#499 JohnFahn

At the risk of biting on some tongue-in-cheek humour...

Below are my answers to your questions;
1) A Timex
2) To chin level. No need to touch.
3) Coach is Greg Glassman
4) Yes. I have not met him but I believe he is quite a particular person.

Welcome. 200 SDHP in approximately 8 minutes is pretty darn good.
There are answers to your questions in the FAQ's and in the video demo's and even more on the message board. There is enough info to keep one busy for quite some time. I have learned a lot here. I'm sure you will too.

Forgot to put my time on the "Elizabeth" workout-14:02

M/23/155

that was fun
7:35
damper on 6
have my own kayak but never did that before

been incorporating weight training since last august

started crossfit on friday an this is definitely takin it to the next level

i am hooked

7:46

damper 7
foot pad 3
7:17

Substituted 200 SDHP 10:50

7:54

as rx'd 8:07

8:12 not bad for a 1st timer, I think

12 min of interval training
subbed 200 SDHP
sets of 50 mixed with sets of 50 flutter kicks
11:12

SDHP 45# 200 reps

8:58

37m/5'10"/176

8:10

1st attempt at this. I was aiming for sub 8, but i underestimated myself.

7:09

Also did Annie today for the 1st for the in-house WOD...

4:59

m/49/6'/180 7:50
I just discovered CroosFit two weeks ago and love it. I'm 50 in 6 weeks and looking to meet it strong. This looks like the trick.

7:54.4

On C2 rower
Footpad at 2
Damper set to 5

2K row on a really old school concept 2 rower

7:49.9

I just did Linda yesterday so I was setting a goal of going sub 8 min. Yay for me...!

7:28

M/22/160/5'10

CFWU x 3

Subbed SDHP 45# x 200 reps

Time: 18:47

My friend Sam's second day on CF:
M/24/6'3/183

Time: 31:10

M/25/6'5"/215

Subbed SDHP 45# x 200 reps

14:30

M50/170

8:33

F/30/5'1/125

9:58

200/m/36

6:48

m/45/205
7:37.8
Not too bad for an old guy

As Rx'd 7:11

Aaron/ M/ 19/ 5'9"/ 180

Subbed 200 SDLHP
Time: 8:21

These were alot harder than i expected. And if a rower is as good as you people say, i have to find me one. There isnt a gym in my county that has a rower. Maybe when i go back to school, i can find one near by.

100 SDHP

6:00

Sucked.

M/26/175
8:25
My first PR for row. Had to go for a swim and a run afterwards. My next row will be better.

Bring it on

No rower so I got creative. I devised an interesting 2 mile split workout session. In between all my splits I rested for half the time it took me to run them. So if 1 lap took 2 minutes I rested for 1 minute. Here is how the splits went and my times

400M 1:32
400M 1:52
800M 3:58
800M 3:58
400M 1:56
400M 1:56

I ran all of my 400M splits with XL body armor weighs approximately 30#.

As rx'd

6:47.7

About 45 seconds off my PR, but that was a long time ago and it was still very hard!

M/5'10"/175 lbs/ age 20

200 sdhp 45#'s

8:55

7:46, was 600m into this and got a call at the hall, so started again when I got back and really gased after 1000m. This was not pretty.

I just want to throw something out there for everybody to ponder.....why can't we just post our times/ weight and move on? Why do you have to post that you think this is a cool work out...imagine that coach posted a cool workout...or that you can't wait to do this one....just do it and post your info. Crossfit is about doing it for time....so quit wasting it. Just a thought.

Buy in:
50 Toes to Bar

Then 5 rds
10 OHS, 95#
3 Gymnastics compound (Bar Muscle up, to forward roll, to backwards roll=1)

Cash out:
30 HSPU

Then Farmers Walk - Waiters Carry:
1.5 pood kb locked out over head, #45 plate carried in the other hand.
Walk 150 m
Switch hands and come back. Repeat until tired, or hurt

handstand push up practice.

Time: 7:44

32/f/160
did filthy fifty first

11:57:7

48/m/140
SDHP 200 45# 7:45

The morning after:

8.48

Notes:

Was about a 2.15 split for the first 3 x 500ms, around 2.00-2.10 for the last.
Slow - but felt a lot better than previous attempts of any distance.
Cheers Davie+Kempie for help on technique.
Thought I was going to hate it but actually REALLY enjoyed it :D
Need to improve on pacing - any previous attempts have tailed off rapidly, but surprisingly this one was steady.
Feel like there is a bit more to give here.

32/M/6'/187

Damper set to 10

7:27

S/F
Katz

Wow just got back into crossfit from a layoff of just working with weights boy oh boy does it hurt. 7:57 on level 5 I guess. I am a support soldier from 1st group in Wa and boy has everybody up here gone crossfit crazy. I got introduce to this about 3 years ago where ever you are cross fitter Maj. Perry wish I would have kept going. Back into lets do this!!!

7:14

damper on 10

7 minutes

8:32

M 37 5'10" 149.5#

sub 200 sumo deadlift high pulls (35# kb)

14:58.52

7:32

M/24/174

I was pooped. I could have gone harder but i was pacing myself for the first 1000 M.

It was my first time rowing for time, so i was a little unsure of how to pace myself.

Great workout tho!

m/32/162lb

7.59 on setting 10

m/21/175
was shooting for under eight
row 2k- 7:48
pacing was an issue. spent in first 750m had to actively "rest" to get my heart rate down. i was surprised at how bad my legs hurt.
last friday rowed 5k for 21:33. not bad

m/34/5'8"/168

2nd time on the concept2, 8:00 mins flat

Row 1K (puppies)

subbed SDHP 100 reps
(20-10-10-10-10-10-15-15)
8:23

1st time to do the WOD. m/25/275. row 2k-8:05

M/26/5'11/155

WOD : 9:30

what does CF say about resistance on the C2R? i had it on 8 of 12.

Times on the 2k should be at least under 7.40. AT LEAST. The most unfit 16 year olds at my rowing shed pull that. I pull 6.53 at 71kg. My friend pulls 6.40 at 72kg. Andwe are both 17 year old Lightweights.

M/25/5'9"/220
2K Row- 7:12
10X- 25M Subsurface swims, followed with an attemp at 50(made it to 45M).

M/25/5'9"/220
2K Row- 7:12
10X- 25M Subsurface swims, followed with an attemp at 50(made it to 45M).

sub'd SDHP 7:08

7:20 rx`d

Row 5K test 1min 40sec

Row 5K test 1min 40sec

m/25/5'7"/158

9:19 as rx'd (setting # 10)

8min 31sec

M/28/5'9''/196

sub SDHP 45# 22:13

8:51

Row 2000m- 7:05 at damper 6/7

Male 170# 5'7" 27

as rx'd 7:39

Felt like there was room for improvement, technique let me down not cardio.

My first crossfit workout. Got this is 8:51.

M/40/76/235

7:28 on a setting of 6

BACK TO IT AFTER LOTS OF VACATION THIS SUMMER AND CHERRY PICKING WORKOUTS.

AS RX DAMPER AT 3

7:14 NOT BAD FOR ME.

7:12.2

No rowing machung, so subbed 45lb sdhp - 200 reps. 13:27

m/24/190

6:52.

8:02

Ian #560
My coach told us to keep the damper setting at 4/5, most rowers I know agree that is "close" to the resistance you get on the water. If you set the damper to 10 and you have bad form you could seriously hurt your lower back.

2k row
7:58...

25/M/5'8"/135

as rx'd on concept 2 rower.

8:29 (damper setting at 10)

Tuesday, 7/22

warmup - 3 rd. mod CFWU + 5 min. on bike and 5 on eliptical

WOD: sorry, sub'd 200 reps of 50# cable rows and got as much leg action into them as I could (no C2 or other rowing machine) - 13:50

25/5'9"/137

8:35

32/5'11"/150 lbs

~11 minutes

8:10- 2k Row

as Rxd C2 machine (old ) on fan 10
8:37

the kool aid is working people keeping commenting on my weight loss and improved fittness. Then I tell them about crossfit and offer them some kool aid.

7:59.2 PR by 22 seconds

8:18

then ran a mile in about 8 minutes

Sub'd 200 45# SDHP

6:46

Row 2K

177, 6'2"

Time: 7:52. My goal was 7:40, but I couldn't get there.

8:43 as Rx'd

7:33 as Rx'd. Glad to be back.

I'm a day behind.

7:43.6 PR by 5 seconds. Should have been faster, but I went out a bit fast and nearly stopped 700m into the WOD. I got my head back together and finished.

8:30

9:20 after doing the filthy fifty

7:53

Dave #561, your ignorance is showing. Not everyone is 16 or 17 and everyone comes to this at different points in their life. There's a reason you have two ears and two eyes as opposed to one mouth, you're supposed to use the first two more than the last one. You'll learn that as you get older.

32yom/5'11"/200

200 x sdhp 45#
5:32 broken sets

Overhead Press 5 x 1 afterwards

Learned how to do continuous double unders last week!

m/30/6'2''/230 8:20

7:40

26/m/6'/170

Did 200 SDHP's after my weightlifting.

9:32

ROBERT SUTHERLAND:

Yea, I didn't fully understand your "harder-than-Fran" statement until starting the round of 15's... I understand now.

7.02 Next time folks...sub 7
Will hire a drummer and someone to lash my back might bring a new meaning to bleeding for your sport.

m/31/230

sub'd 200 SHDP
8:57

39/m/68"/170

damper at 9

8:00

CFWU

2K - 8:32

As RX'd:

7.10, about a second slower than my PR. Closer to sub-6 every month though...

M/24/160/5'10"

1 mile run on treadmill, 6:53; avg 176, peak 189; rec 70; @ Bahia Principe Tulum gym.

did filthy 50 yesterday for the first time and was pretty sore this morning. Did the PJ sets first and then rowed the 2k in 8:07 also first time rowing that far so not too disappointed.

25/m/6'3/210

7:41

did the filthy 50 yesterday for the first time and was pretty sore this morning. Did the PJ WOD first and then rowed the 2k in 8:07. Also my first time rowing that far so not too disappointed.

28/m/5'11''/208

2k row 8:24
1mile run 10:13
2k row 9:52
1mile run 9:43

26/M/195/5'9"

8:09

37/6'2"/195

Missed yesterdays workout because I've been sick. Made up my own workout for today and I will perform the 2k after tomorrows workout.

21-15-9
24" Box Jump
HS push up
Knees to elbows
Walking lunge
45lb kb swings
pullups

Time: 18:55

Age 52/BW 250# 2K row 8:55.7

as rx'd 7.25

m/24/78kg

7:35

I did the supposed substitution for this exercise:

45 lb Sumo Dead-lift bringing the bar up to the chin... 100 reps for each k, so 200 reps.

I don't know, but that seemed a hell of a lot harder than the row.

33yom/168/6'0"

As rx'd - 7:54

31yof/126/5'6"

As rx'd 10:02

16/M

8:29

M/26/5'11"/150

9:01

M/26/5'11"/150

9:01

m/40/205

as rx'd 7:10

33/M/194

7:21 as rx'd

As rx'd

9:17

M/33/195/6'0"

9:40 - subbed 200 SDHP

Nic - 7:24, subbed 200 SDHP
Katie - ran 2K, no posted time

Second week of CF for both of us.

2K pre-set workout on rowing machine

Me:
F/24/5'8"/130
9:23

Boyfriend:
M/29/6'0"
8:24

2K Row

CFWUx2 (1st set, OHS with broom, band asst pullups; 2nd set, OHS with 15# bar, real pullups.)

9:18

5" PR and i had more in the tank. my methodology for this workout is alternating 200m sprints after a solid "warm up". i started the sprints after 1K and that was too late. i kept a good pace for the first 1K, but i should have started the sprints sooner. my best sprint was the last and i kept it under a 1:55/500m pace, which i could have done at least one more time. i feel pretty good about this time since i don't think i have touched a rower in MONTHS.

ck

Bwt: 138

7:37 (pr by 1 sec)

This was nasty, I don't think I'll be trying it again for another year :)

As rx'd

7:06 - damper at 7

as rxd 7.57

BW 171

7:07

Pre- Push Jerks up to 212 x 3

200 dlhr with 45#
9:24
I suck.
Gotta push harder. Will run 5k tonight.

long day, late workout.

cfwu x 2

120 sdhp 45# 8:00

felt weak, quit, pathetic.

7:34.4

damper set at 7

as rxd 9:34 should have been way faster but did PJ wod first, burpee challenge and some GTG PU drills I was spent. Feel good though

Little Warm up.

2k - 7:50

eh. The rower is indeed a heart breaker.

8:57 at Crossfit Redmond

21/160/M

7:50

Had too much energy at the end.... i guess i'll wait until next time to see how well i can do.

M/28/73"/214

7:25

m/27/177 lbs

7:56

having never rowed before, there appears to be a lot I can improve on.

Thanks for the good workouts.

As rx'd 8:48

Road my bike to/from work
10:42
200 SDHP sub for rowing so I could do this at home :)

Matt did 100 SDHP with the 45 lb bar!

M/5'9"/200/35

As rx'd - 7:18

Subbed 200 30# hpdl
11:56

Knocked out 50, then had to break them up into sets of 25 with 30-45 seconds rest between. The last 2 sets of 25, I paused at the bottom at reps 13 and 15.

Hopefully I'll have access to a rower next time this one comes around.

had to split this up between home and the gym..two munchkins would not allow me to finish, and not sure I could have. First 100 SDHP with bar, 6:12...second with 35 lb kettlebell, approximately 6 hours later, 5:36. So I guess 11:48 of work, spread around six hours!

F/34/135/65"

200 30lb SDHP 12:50

oh all broken to hell

Rest

m 29 6'2" 193 lbs

Level I Certification in S.D. I'm from the area and I've been doing CF on and off for years. I must say that after this cert, I am now going to stay legit with the WOD's and I started the Zone diet 2 days ago.

I want to be elite.. I'm barely advanced, but I want it... want it bad...

Awesome meeting all the new motivated people at the cert. To all the trainers: CJ, Jimi, Andy, Dani, Jolie, "Lil" Dutch... and anyone I missed, You are the major eye openers and great instructors. You can see the love for the sport expressed in your demeanor and cander (sp?).

Again, thankyou

My sore throat told me to rest. See you all tomorrow.

Did this as a warm-up to the filty 50. didn't push it to the extreme, but i was sweating pretty good and breathing hard by the end. First time rowing more than 1km.

Time: 8:27. About 27-28 spm avg.

F/37/5'8"/155

9:04

F/37/5'8"/155

9:04

As rx'd after CFWU
8.19 not completely focused a bit of chatter throughout

8:09

m/21/222/5'10"

7:46.2

9:16 (Found out my gym did have a rowing machine & revisited this workout a day later after the finishing the PJ)

m/33/170/5'6"

8.02 with damper set at 10.
Followed up with about 15 minutes worth of ab stuff.

cfwu x3

8:57

8:19

2k row 7:31

Annette: 8:48

7:35

M/22/6'1/180

as Rx'd

8:21

Wasn't feeling it.

2K row @ damper setting 3

time = 7:08

first 2K row

M/83KG/178cm
2K row as rx 7m32s

7:41

13:56

13:56

13:56

As rx'd

7:04

m/34/70/185

7:13

M/47/6'1"/190lbs

First time ever rowing. Friends have a Concept 2 and got some pointers from their 18 year old son who crews.

2K in 7:53

m/27/6'2"/180lbs

subbed SDHP in lieu of rowing.

7:30

First 2K, 7.40

Subbed SDHP for 1K. 100 in 10:04. Broke it into sets of 10 after the first 20.

Male, 32 years old, 5'6", approx 160 LB

8:20 at damper 5

Should be able to do better than that!! But still felt good...

a day behind

200 SMDHP

10.10

that was harder than it sounded!!

CFWU X 3

2000m Run

9:58

done yesterday 7/21/08

26/f/5'2/129#

breakfast: run 45 minutes = 6 miles

do nuthin super productive all day, then back to gym at nite for

cfwu, warm-up 500m row, moderate pace, a few db swings, pull-ups, push-ups then

WOD: row 2k
damper @ 5
time = 8:18

ok, my lil t-rex arms n stumps for legs = i hate rowing. i wuz hoping for anything faster than 8:30...

M/30/6'6"/220

200 SDHP... 10:11

I was amazed at how bad I was at this...

2K Row- :07::12

200 sdhp 45lb
12:25

catching up w/ filthy 50
31 min (pr)

used 43# huggies container filled w/ concrete weighing 43 #

Only had a 14# wall ball w/ 9ft target

all else was rx'd
burpees were the hardest as usual

The 100 day burpee challenge had better pay off :)

pre: practiced low ring dips and mu's- no kipping

7:17

Did the next day's WOD first (5x3 push jerk)

7:56 on damper 10. I'm hurting a little bit after doing the filthy fifty yesterday.

36/m/172

8:37

Concept II / Damper 6

sub'd 200 sumo deadlift highpulls

6:18

200 SDHP- 7:41
Much harder than I anticipated! Anyone doing crossfit in the southern Maine area?

Ran 12:30 instead

8:35. wod partner glen i saying i am too upright when i row. need to lean more.

CFWU- 10 pu's at 20 assist
9-ish minutes

5'6" 236 lbs 43 y/o Male

2k row 8:04.1 Just happy it's over...

7:24.8 39yr 6'3 200 lb male.

8:29

M/180

Row 2K: 7:45

I have never tried a 2k before, and my mind definitely tried to keep it that way during this. I was aiming to break 8:00, so I am ok with the time. I saw the time pass as I hit the 2K mark, so it may have been +/- a second or so. Can anyone tell me how to check the splits after you finish a workout, or do you have to set the computer up for that distance before you start rowing?

8:33 Level 5

Tim and Andy

Subbed 200x 45# SDHP

Tim - 10:30

Andy - 14:42

7:25.7

202 - The record is actually 5:36.6 held by Rob Waddell of New Zealand & Olympic Gold Medallist. See http://www.concept2.com/us/racing/records/2000m_records.asp
for details

8:43 (32 yrs, 5' 6", & 164 lbs)

Was interesting to watch the computer as I started getting the correct technique from what I remembered in the videos.

9:15

8:10

BW 70kg

7.48.2
as Rxed
Drag 4
Spm 24

30/M/6'1/250

My first WOD!

8:29

197#

7:00.0 as rx'd

2k row: 7:18

First time on this distance. Done after much clean/jerk work.

7:57, done after the push jerk workout (which was so crappy, I think I won't post the weights, thank you).
First three minutes were balls-out fast, then I waned. In the final 500 meters, I busted ass again. But apparently not nearly as well as a bunch of folks on here. Bravo for the fast times.
Joe

m/37/175

Did as a warm up for the PJ workout. Those results there.

7:39

C2 damper 4, feet setting 3, stroke per minute about 35

7:44

8:02

200 SMDHP

12.57

m/28/185

2k: 7:41

row 2k: 7:42 (PR)

2k: 7:55

Hi from Switzerland, Europe

m/29/97kg/184cm

2K, C2 damper @ 10

Time: 7:29

Thanx crossfit!!

PS c u in dezember for Level 1

7:36 as rx'd

33/M/184

7:22 as rx'd

1pu 1st min, 2pus 2nd .....+50lbs

8 rounds

200 SDHP - 45LB.
16:07

Tam
100 SDHP - 45LB.
11:49

7:21 Rx

31m/5'10"/205

2k row: 7:08 (pr)

M/48/153

Footpad 4/Damper 5

8:19

good too see t n t again, it has been too long......well gave this one a shot right after my Crossfit York W.O.D. which was:

400m Run
95# Squat Clean/Push Press-10 reps
5 rounds for time. My time 21:42
I made sure that crease of hip below rise of kneecap
shoulder lockout with ear in showing in front every single rep.

350# tire flip 2 times
2K Row for time
Time: 7:42

I run way too much. I need more rowing experience. Funny I have so much access to them to. Go figure.

7:37 RX'd

M/47/185

As Rx'd after todays WOD
7:47

7:37.9 , was aiming for 1:55 splits

34/M/168

Did it this morning (07/23/08)
200 SDHP 45lbs
7:52

9:01.9 2k damper at 5

First time to row 2k on a C2, first time rowing at all for anything other than warmup in about 10 years. I'm pretty happy.

7:48

completed today"
push jerks 5x3
155,155,165,170,175

then 200 sdhp in 8:08

7:54 This is one that I would pick to NEVER do again!

47/m/105

7:48

m/37/180/6'2

as rx'd: 7:42

sure felt dat burn the last 300 meters!

27/M/6'2"/215

As rx'd: 7:56

147lbs/31yoa

8:10

first time 2K, about what I expected/hoped for.

Our first time doing a 2K row; On setting 10 -
TDF: 8:09
AJD: 8:56
JMJ: 9:40

27m/6'1/210
8:00

m/32/190
8:57

13:28

My first 2k trial... wanted sub-8, but I guess that was a little ambitious... Next time I'll be more conscious of eating enough beforehand too... I think I ran out of steam because I hadn't eaten in like 4 hours...

So...

9:08

... Next time, though, I'll go for 8:30, if not 8:00...

m/190#/5'10''

damper at 10 7.39

28/M/218/6'2

As Rxd

7:59

Row 2000m

As Rxed in 6:47 (4.4secs slower than PB)

Tried a little adjustment Neil suggested for longer efforts - seemed to work pretty well. Was on course for around 6:40 through 1200m but couldn't hold it. Need to bath the legs in lactic to get them prepared for next time.

Cheers, kempie

m/6'2"/180/22

8:09

dampers at 5.5
definitely coulda have pushed harder

As Rx: 9:51.

First time doing rows (not including the last FGB a few weeks ago)

WOD Row 2k
7.31

My daughter was born today: Gemma Elise, 9lb 1oz, 23 inches!

7:40

M/30/6'3"/199

57/180lb/6 ft

9:35 as given. First time at this length.

As Rxd. 7.55

31/m/190

7:47 (PR)at 6

Dog tired, did this after Push Jerk
8:42 (@2.5 C2) - foot strap kept coming loose which slowed me down

Congrats Ben #752!

200 pulls on the dino-rower at station
5:35

Rx 7:10

3 x 5 x 155#

8:15
difficult

7:35, damper at 10.

28/M/255

Subbed 200 SDHP
4x25
6x15
1x10

12:55

Jeff @ home
Damper on 7
7:16

Subbed out and back 5 mile hike with 4200' of elevation change.
Time: 3:45
Max HR: 165
Avg HR: 128

28/m/180/5'11"

CFWU x 3

First time being able to do the row.

~9:00

Had fairly even split times of around 2:15....

Not sure good or bad, but I'm happy with it cause it's a start. Like every other time, it'll go down!

F/41/5'4"/114

10:01

New to CrossFit, 1st 2K Row

8:09 damper 7

7.32

200 pulls on the dino-rower at station after a home-made WOD.
6:47 (aprox)

43/6'1"/185

pre: muscle snatch, snatch and c&j work

2000m row: 7:04.5 (off the pr by 5 sec.)

As rx'd:
7:56

fun work out. First time being timed. Rowed a 6 min 30 sec 2k.

200 sdhp with a 30lb dumbell
approx. 11 min

7:38
My orthopedic told me today that my meniscus repair has appeared to work. However, I'm supposed to limit repetitive jarring motions. Not sure how long I'll be able to do that.

200 sdhp

8:55

21/M/161

Good times. Never been on a rower before, or timed myself.

Timed a 6:08 2k for a first time.

Charity-
rx'd
8:32 or 8:23-can't remember

Jennie: 27 F 160# 5'9"
2K Row

Time= 8:08

34/M/185

200 SDHP #45

7:06

27/6'8"/215

6:32

m 29 6'2" 193 lbs

6:51

first time I've ever rowed.. did a 500 during cert this weekend, that was it..LOL.

after the 5x3 push jerk, awesome!!

m/24/220
was out in the field for a few days so i caught up by doing the past 3 WOD

Xfit warmup 3 sets

weighted pull-ups 1-1-1-1-1-1-1-1
25-35-45-55-65-55-55-45

push-jerk 3-3-3-3-3
95-115-135-165-185

2K Row
7:13

21/m/160/5'10

2K Row
7:50

32yom@195lbs
7:12

31/m/145#

200 sdhp 45#

8:18

20080724 1730hrs
CFWU 15 x 3 (sub sit ups, supermen, 10 x 3 Ring dips)
WOD080721: 2km row: as rx’d in 7:44.4

EJEJEJJEJEJEJEJJJEJEJEJEJEJJEJJJEEEJJEEEJEJJ
M/35/168
7:35

EJEJEJJEJEJEJEJJJEJEJEJEJEJJEJJJEEEJJEEEJEJJ
M/35/168
7:35

EJEJEJJEJEJEJEJJJEJEJEJEJEJJEJJJEEEJJEEEJEJJ
M/35/168
7:35

As Rx'd - 9:20

M/24/160/5'10"

24 Jul 08

7.14 damper on 10. This was fun

Rode 25 miles on the bike today in 1:20:15. VERY hilly. Also, yesterday I ran another 5k race at 21:35, nearly the same as my PR. Now I'm resting the legs!

32m/165

as rx'd
7:18

7:18 as Rx'd

tough to keep up a fast pace for an extended period of time

42/F/140

As Rx'd. 8:41

I did 2 rounds

9:19
9:21

45/f/144/5'6 sub SDHP 35# 13:40

45/f/144/5'6 sub SDHP #35 13:40

8:04
CF for 3 months now at the awesome Harbor City Crossfit in Melbourne, FL. First rowing WOD. Was shooting for sub-8:00, "missed it by THAT much!". (Should have sprinted the last 250 M instead of just the last 100.)

Loving CF - I'm pretty sure this is the best shape I've been in my life, and that includes the football, running, biking and triathlon phases - which were all 20+ years ago!

My girlfriend is doing it, and loving it, too. She couldn't figure out why so many people looked at her funny when she introduced herself - her name is Fran!

CFWU x 3

Push Jerk
95
115
135
145
155 (f, 2)

Row 2k -- 8:44

Done 7/25

2k row, 200-210 reps of SDLHP with two 25# DBs, 14:21 155a/165m

Then FRAN 6:18
sub'd 2 45# DBs
21: 2:06
15: 2:43
9: 1:28

CFWU x 3

Push Jerk x3
95
115
135
145
155 (f, 2)

Row 2k -- 8:44

7:40

guess I wanted to punish myself, so I accidentally did 4K. 17:31

m/30/230

8:09

7:56

as rx'd
damper 9

did this after fran
8:00.6

mile run
200 sdhp 45 lb - 16 :00
bike circuit

m/32/180

late to post my 2k time:
7:55

subbed 45# SDHP

7:42

34M179
7:47

35F
10:40

tom
10:02

8.13

7:36

Break 7:20 next time.

F/7/72

That's right, I'm seven. Me and my dad did this workout together. I did 500 metres.

3:25

I thought it would be pretty hard but it was pretty easy.

Hi Eva T. Thanks for doing that handstand for me in Toronto.

Olivia

M/36/142/

10 months CF yesterday, I love this stuff!
@ CF Snohomish, 8:30.

7/21
200 SDHP 45#bar

T-15:08
Crisco-21:25

m/33/200
cfwux3
2k row 7:00.1

BW=204, 72", 48 yom,

1000 pst:
3x10 reverse hyper, 25#
3x16 gh situp

2130 pst:
cfwu x2, 5reps
row 2k = 8:02.4

BW=204, 72", 48 yom,

1000 pst:
3x10 reverse hyper, 25#
3x16 gh situp

2130 pst:
cfwu x2, 5reps
row 2k = 8:02.4

CFWU x 3
2K Row = 8:38

8:40

not bad for me

Out of town Little League tournament--hotel WOD.

m/34/5'9/177

CFWU - 3. Normal reps. Superman. Burgener.

7:42.

Little disappointed. Started out strong (6:58 pace), but fatigue set in in hamstrings pretty quickly. Probably need to brush up on tech.

************************************ 07/27

CFWU

8:10.6 setting 5

8:15

setting 6 ... I wasn't sure what to put it on

M/26/5.8/170

8:38

First time rowing, found a pretty good rhythm about 2/3 the way through. Looking forward to the next C2 experience

200 x sdhp (45lb bar)

13.45

Age 36
BW 192

CFWU

8:02 as Rx'd.

Followed with the 3x5 push jerk WOD and TGU practice

m/6'/43/178

7:58 as Rx'd

m/6'/43/178

7:58 as Rx'd.

row 2k
7:43.4 setting 6
pb 7:40.5

Bwt: 165

Subbed Run 2k

11:17

MBA - 8:29
HHA - 11:59

2k row
MBA - 8:29
HHA - 11:59

24/m/185

7:22.6

Anand S:

9:06.4

44/m/166

sub KB high pull(53) x 200

10:01

tired, tired, all day at work, just glad to work out at all.

9 min

One of th worst times on the board
45 lb SDHP + bar weight done at home

13:49- back got that knife feelin

8:42

7:24

m/ 30/ 6-2/ 245

Damper set to 10.

8:12

as rx: 9:30

Leea's 1st Crossfit!

Setting 3:
21:30

28/m/175

subbed 200x SDHP: 7:03

7:58.8. Done on 7/29.

45 pd. sumo pulls X 200

10 minutes and 17 seconds

PS done on August 4th, 2008

27/m/235

9:04 ~ level 4

8:24

Did it after about 2:30 hours of basketball and a couple of crossfit warmups.

Strangely enough olympic sculling singles 2000 meters was on as i was doing this. I was only 1:14 off their pace.

Leea on setting 10: 12:16 PR for her!

Rowed 2000 meters on Level 10 in 8:03

Leea on setting 10: 11:52 new PR for her!

stretch
cfwu x 2 (ohs, pushups, abs, ring dips, pullups)
wod
11:29
sub'd sdlhp 45# x 200

CFWU
8:02
M/47/190#/72"
completed 080728

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