damn i don't have a decent rowing machine i have to figured out something else

anyone thinking of a good sub for the 500m row? please don't say 50 sdhp's because those are getting old, haha. 50 double unders maybe?

holy crap, batman!!!

wish i had my rowing machine.

What can i sub for Rowing?

What is a good sub for burpees? I am coming off an injury and can do everything but push ups and pull up.

word!!!! this trifecta has been great! i am so mentally sick i guess!!! hell of a tri after the last tri...i love crossfit!!

sub for 500m row says 50 X 45lb SDHPs

MAYBE

sub for rowing possibly 25 back extensions, 25 double unders

or 25 K2E, 25 double unders
?????????????

Coach, you're not foolin' anybody by breaking that up! I see it for what it truly is! Two 900m rows with some extra hell intertwined! But hey I enjoy rowing...and burpees...YAAAY BURPEES!

have a great WOD everybody big hugs good wishes for all...

Herm, Rookie hope you were healing right, fat tony hi man more sweat for tomorrow eh?!, Eric Gohl hope you were doing great, Jakers, JayBear, Playoff Beard man the GAMES ARE NEAR BRO!!! Bingo thanks for helping us, OneFastBird21 BRO SOME METCON THATS GREAT AH?!! Fitmom and Fitmom's mom huge hugs you are wonderfull, Jennifer love ya girl hope you are just perfect, strong lil pony siempre con tu espiritu en alto eres asombrosa, in8girl, Sailor Erin you tough girl, Gillian Mounsey who terrify all the man because her times, Kelly Moore the perfection, AllisonNYC gorgeous as all the crossfit ladies.....

terrible, bad, lame, ugly english but with the best intentions

This should fit in well with day 94 of 100 days of burpee challenge

Good times.

nice to see an old school wod. should be a lung burner

Wow, worst three days of my life...

I'm so glad we don't have rowing machines in Iraq so we get to do 50 SDHPs.. NOT..

Haha

3..2..1.. Go!

This has Pukie's signature all over it.

I think it says something truly special that the last time this WOD was done (on May 1, 2004), only 38 people posted on the site...Look where we are at now!

Ugh, Kim and I were just talking today about how much we don't want to see a rowing WOD come up and how aweful they hurt! Serves us right. Burpees are just salt on the wound :)

cant wait!!

lung capacity!!!

I have found that jumping pullups (chest to bar) are a good sub for rows. One jumping PU for every 10 meters. It's pretty similar in overall intensity. And the involved muscles are the same, as opposed to SDHPs.

My wife kidnapped me took me to dinner, spiked my drink, held me hostage at a hotel, made me watch dirty movies and then treated me cheap before taking me home and dropping me off.

Ladies if you want you men to look forward to Valentines day that is a sure fire recipe.

And this WOD is going to be rough tomorrow or in the next 15 minutes if you are Rookie.

For everyone that does not have an ERG, below is the best place to buy a used ERG.

http://www.row2k.com/classifieds/classifieds.pl

I bought both of mine for $250 each.

Day 80 of the 100-day burpee challenge how very convenient!

#23

Thanks for the site... I've been looking for one for a while.

Anyone else know any sites with used ergs?

jakers - only one problem. can't keep rowing as a sub for the run. putting thinking cap on now

aaaaaahhhhhh!!!!!!!

Aloha,

Jordan

#24

Tomorrow will be day 46 of our burpee challenge...gonna count the excess towards the following day. Haha...

Kidding.

Jordan

can i sub the rowing for sit pulls on a machine if i can how may weight and how many reps please!!!!

I am going to go crazy at the campus globo with this one. I'll be turning heads.

Day 8 post op:

In light of my piriformis/sciatic nerve issues, Cookie made me promise not to work out today. I followed through. Here's what happened:

Friday 2/13 @ 9:30 AM

More recumbent bike today. Did "Pyramid Mountain" 45 minutes, 13.57 miles. 3 rounds of 10 Sit-ups and 10 Hip Extensions. Then did some passive ROM with the shoulder and elbow, and active ROM for the fingers and wrist.

12 Noon:

Got a massage today. He worked lightly on my whole upper body, very gently on the left side. The upper arm massage on the left was particularly good.

7 PM:

After the massage, my left side leg started feeling achy. Went home to sleep it off, but woke up worse. The left glute, hamstring, and especially outer calf were very uncomfortable (almost unbearable at times) and are making me limp! I took a contrast shower and 800mg Ibuprofen, seemed to calm it down a little, but still very bothersome. I aggrevated a nerve going so hard on the recumbent bike. Went to bed with radiating leg and glute pain. Applied heat and took 2 Vicodins.

7 AM today:
Upon waking, the shoulder is a bit painful (not bad), and the glute/calf pain have dissipated. Last night, I self-diagnosed the problem as sciatic pressing from the Gluteus medius. Did some baseball sitting and heat to "accupressure" the trigger point out and relax the Glute med./piriformis muscles. The pain was un-sleep-through-able, so last night I took a couple Vicodins. No nausea this morning, and I was able to sleep...thank goodness!

2 PM:
Pain and limping have subsided, thankfully. Had 3 clients this morning, did some stretching and foam rolling (very carefully) for the glutes, now back home. Resting all day so nothing physical outside of the rolling and stretching. May do some stretching later today, focusing on glutes, piriformis, and right arm mobility.

Now:
Pain totally dissipated. About to have a cheat meal (yes I'm still doing my paleo diet, if it's good to recover from WODs with it, I know it's better to recover from surgery as well!) before I go to dreamland. Maybe catch a movie. Life is good when there's no pain!

LESSON LEARNED: When you're focusing on resting and healing, DON'T be foolish!

Doing it right - healing it up ONCE!

Rookie,

Swim?

You should see the looks at the globo gym when I leave a puddle under the pullup bars

By the way - Bodyweight was 194 this morning. Going to track this a bit closer now that I'm not working out as intensely and am being challenged by diet mentally now more than before. Going to be interesting to possibly get to feel what sub-190#'s is like when I get done recovering!

oh wow, I am so glad i read your post Rookie because I saw you say the word "run" and i was like, "Huh??". I totally read the WOD wrong and thought it was 500m and 400m rows overlapping. Shiiii...shkabobs! Thanks for the save!

Great Video, I like listening to Speal's coaching points.

Chris, there is no way that you are the third wheel on anything crossfit.

If you don't understand this comment, you should get the Crossfit journal. It is completely worth the 25 bucks or whatever it is for a subscription...

Have Fun, Train Hard,

Billy

Bout lost my dinner with Fran! Can't for this one!

This one has been waiting a while to resurface. Looks fun. I'm going to sub kettlebell swings for rowing (no rower in garage gym budget) also, cause I am sick of SDHP.
Herm - don't push yourself too hard..you are learning as you go, but you are such a determined monster you need us mortals to capture and slow you down when you need it. Just chill for a few....you are not going to decondition in a matter of a few days.
What's the deal with cheese and paleo? why is cheese a forbidden food?
Hope everyone digs deep to push through the pain on this one!

So damn crazy! I love it...

S'more...yes sir! Healing is progressing!

Eric G, where did you get 900 m rows? LOL you're craking me up!

"Wow, worst three days of my life..." Comment #15 - Posted by: Billy in Iraq

Billy, you mean OUTSIDE of CF, right? How's everything in the sandbox? Be thankful that you can Rx these WODs!

Mike, that's some great inventiveness and thinking. 1 Jumping pull-up ILO 10 m rowing is a better sub than burpees, both muscluarly and metcon wise. I'm going to keep that in mind for my students and CF teens. Thank you!

jakers, that is an AWESOME Valentine's Day! You lucky man!

Julie, thanks. I am taking it easy tomorrow too. I may do some light treadmill and some corework but nothing too serious. Stretching and ROM stuff.

Cheese is dairy and isn't allowed on Paleo. Man did not cultivate livestock in that era, and so they didn't have anything dairy outside of their babys' breast feeding.

i don't like to miss a WOD from the main page but i don't have a rowing machine the old rowing machine just snap!! i think i'll do the 300 challenge again...thoughts??

Herm great to see you learn that bro...be patience and as you say HEAL ONCE!!!!! Rookie be carefull...and Jakers bro what an ENVY!!! my wife is pregnand (8 month) so i have to wait long long time...maeby thats because i'm getting a little bit better with my WOD times....intersting

What can you do instead of rowing???

hey Julie Parisien said Kbswings that looks great but how many weight and how many reps??

Hello again Newbies. Today we have a lung burning metcon challenge. 3 rounds: 500m on the erg, 21 burpees, 400m run.

Unfortunately for those who did yesterday's wod, the sub for rowing is sumo deadlift high pull. 45 pounds for men, 30 pounds for women. 50 reps=500m. I found the reference in about 5 sec, see if you can find it. Hint: people ask about it frequently.

There are a bunch of videos about rowing on the erg. Ever notice the little wheel on the right side of the erg that can be set one through ten? Most likely it wasn't right for the person who put it where it is, but they considered themselves a ten or a one kind of person. There is a process for finding the damper setting right for you. Its all in the videos under Exercises & Demos. Its a good idea to note what you use and then try something else next time to see which you like better.

There are lots of different standards out there for burpees. Of course there are videos to point you in the right direction. The most common standard used by crossfitters is having two mandatory points, 1) chest, chin, thighs on the floor in plank position, and 2) in a jump, feet off floor 6-8", thighs full open, hands above head. Other standards include a clap with arms extended or touching an object above max reach. Since its not specified today, the usual standard is good.

400m run is self explanatory. Have you tried POSE running yet? There are videos explaining it. More efficient, less chance of injury, faster, blah blah blah. I haven't mastered it yet but I have 25 years of running habits to break. My knees don't hurt when I run anymore so what I have learned is good.

Herm - I love the updates. They remind me of my shoulder surgery 21 years ago. Such a miserable time. Before you know it you'll be back with us hitting the wod with all the fury you can muster. We are rooting for you.

S'more - Don't worry about your english bro. Its way better than most of our spanish. Keep bringing the love and we'll figure out what you mean. No idea on the sitting rows sub but if you find something that feels about right please let us know.

I love being home. Have fun everyone!

Good Evening Lovers!

I am sending out all my hugs and kisses! So, as you all know, many wods span 20 minutes. I always wondered, "Why 20 minutes? Why not 30 some days or 15 on others?" Then, in class this week my professor was talking about adrenaline and said that adrenaline only stays in your system for 20 minutes and then you loose your pump. This is different from endurance (as if you were running a marathon and really just need to keep your mind occupied for that many hours and miles...well, it is different than sprinting) because adrenaline allows for power (this is the idea of "fight-or-flight" - and it makes sense because I am uncertain how long a lion would realistically chase a zebra in search of dinner...I imagine that the adrenal glands are adapted to perform for a set period of time and then they fatigue and need a rest before they function again). And, in the 20 minute workouts, because we go for rounds, we are intended to use power...the "fight-or-flight" response. So, my question is, "Is the 20 minute time-frame considerate of our adrenal system and adaptive response to stress?"

What do you guys think? I have yet to research any of this but thought I would see if any of you have expertise to contribute...please discuss!

All my love,

Jen

#39 Herm
I read the WOD wrong! I thought they were both rows! Between fat tony and I...we either:
a) can count and read
or
b)do neither!

lol

Thanks JPW just a question doesn't SDHP with 45 pound easier than rowing 500m??? just a question because if the sub is 50 SDHP with 45 it looks fine i thought the sub was 95 or 75 sumos pound 45 looks good

Damn that's pretty metcon. Why don't you throw in a couple hundred double unders while you're at it.

Hey everybody!

M/36/5'10"/182

Subbed 50 45# SDHP's for rowing.

19:07

That last 400 meters really freakin' hurt. I admit, I pretty much limped over the finish line.

Never quit!

s'more - from the FAQ's... "Do Sumo Deadlift High Pulls (see exercise page for demo):
If you don't have a rower substitute sumo-deadlift 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"

For me, 75 pounds starts to feel a little heavy and 95 feels really heavy. The erg doesn't feel heavy for each pull so I think either is too much. I wouldn't mess with the FAQ's anyway.

I have a couple zone questions if anyone is able to answer them...

1. How long does it take for one to normally see performance results due to the zone diet? 1-2 months? I ask because the only reason I would zone is to improve performance, not because I want to lose body fat etc.

2. Are they any good methods to prepare the body for the zone before going on it? Spending a week or two cuttings out certain things from the diet?

Thanks for any help.

M/13/135lbs/5'8

Subbed rowing for SDHPs

Time- 19:58

#'s 3,5,9,19,21....

You all asked what is a good sub for rowing....

I rowed competitively for 7 years. I have spent more of my life sitting on a concept 2 rowing machine than i care to remember. For 3 months one summer I experimented with doing 1,000 minutes a week on an erg. Here is what I can tell you...

IGNORE THE FAQ. The sub for rowing is the worst sub in all of crossfit. It misrepresents the rowing stroke entirely. I think that there are lots of things that are better subs..

1. Try doing light (1 pood?) Kettle Bell Swings, I per every 10 meters. Like rowing it will burn you legs and lungs and like rowing you will hit a rhythm that will let you spend more energy than you thought possible.

2. You can also do very light (maybe 45pds? maybe 65 pds?) squat cleans.

The Sumo Dead Lift High Pull workout just doesn't hit you the same way. It's too much shoulders, not enough legs and isnt given to a good cardio rhythm... Rowing is about 80% legs and very, very little arms.

I cant remember the last time my legs were 100% its been a few weeks now.....this is gonna be awesome (not really)

#52 mb:

Good point on the sub for rowing, but I disagree a little bit. The 45# barbell seemed to be an ideal weight for a nice rhythm without taxing the shoulders too much. I am far from super fit, but even I didn't have to break up any sets due to shoulder exhaustion. Of course, I would much rather have done this WOD as Rx'd, but I don't have a rower in the garage gym.

I'll try your KB sub next time around, thanks brother :-)

haha this 'ill be a fun one
haven't done crossfit in months, been doing some powerlifting, but its time to do some real working out again

No rowing machine; subbed 50 x 14kg SDHP.

Time: 22'48"

F/33/61kg

My gym's rower doesn't measure distance. How do I know how far I've gone? Is there a certain number of pulls/rows/whatever that I can do to approximate 500 meters?

what if my meter gage is broken on my rower
how many pulls are = to 500 meters someone
please help me

Don't know really how to go about asking this, but is there anyway to find other people in our area??? I am located in Warsaw Indiana and got introduced to this site by memembers of the Indiana State Police ERT (Emergency Response and Tatics aka SWAT Team) They have a few members that are on here religously but are located all over the state. So would there be any way for me to find people that are in my area besides posting up here and hope that someone close sees???

Sorry if there is, but I can't seem to find it. Thanks, this site and workouts are awesome!!! Keep it coming.

Andy

Blast from the past! 2004
Kelly Moore & Barry Cooper are the only familiar names from back when there were only 38 posts. Anyone else (OG's) still commenting today?

The comments have outgrown their medium and it's time for a new solution. We've really exceeded the user-friendly range of 2-300. It's difficult to find posts from people who's times you're measuring against and at the same time, impossible to avoid the frustrations of people posting 15 times like an IM chatroom. That's how we end up with 7-800 comments. Coach, please direct the launch of v2.

-Herm nah I'm talking about these past 3 days of CF man haha.. broke me off something fierce, for real.. It's not too bad where I'm at, way better than the last 2 times I was here that's for sure..

Just now getting to where I can do them as Rx..

Todays: Sub 50 SDHP #45 otherwise as Rx 21:30..ouch

M/31/80kg/178cm

3 rounds:
50 SDHP
21 Burpees
400m run

17:14

M/31/80kg/178cm

3 rounds:
50 SDHP (20kg)
21 Burpees
400m run

17:14

m/33/6'0"/195lbs. Kuwait

Subbed x 50 (1 pood) kettle bell swings for the row.

Time - 18:05

The swings seemed to be a good sub for the row.

Subbed 45# sdhp x 50 for the 500m row.

Time = 25:02

Humbling WOD and I'm now calling the last 50m of my 400m run MOFO hill, as I have run a 400m circuit round my block and the last 50m is uphill and into the wind.

m/43/75kg
Burgener +OLYwu

WOD as rx'd: 21:43

Level 1 Cert in Okinawa was great. All of the trainers were awesome. Thanks Jaime for hosting it at your box.

I'll do this tomorrow morning when I wake up.

19:40
Should have done better: It was all mental.

M/32/155/5´9"

WOD as rx´d: 17.50

#60

i agree! People have conversations on here and it really clutters the whole thing up. Also, what's up with people spamming short msgs like "hi"? The comments should be relevant to the current WOD. If you love crossfit and have to tell your life story, great, post it up on the message boards.

mb #52,
I agree that KB swings and light squat cleans are good subs for rowing. But I disagree completely that the SDHP is not. Your comment about SDHP being too much shoulders and not enough legs shows that you don't really know how do them properly. You defended your authority by saying you rowed competitively for seven years. Where is your authority on the SDHP?

The SDHP done properly is a lower body exercise and excellent sub for rowing. The hips and legs elevate the bar explosively, with the arms just following through. In fact, we teach that if your shoulders burn out first, you know you're doing it wrong. This video explain it really well.

http://media.crossfit.com/cf-video/CrossFit_SDHP.mov
http://media.crossfit.com/cf-video/CrossFit_SDHP.wmv

That being said, there is nothing like the C2 rower, so the real answer is to get one or get access to one!

games standard burpees, as rx'd in 16'54"

TonyB

damn! really burning the midnight oil for crossfit with that 3:34am defense of the sdhp. good on ya.

as for me, i've only done the sdhp sub for rowing once and hated it. very hard. made me get to a rower after that.

18:40

21:45

Subbed SDHP

I think all the comments about people posting and chatting too much on here... like it was a chatroom... are passive aggressive :-)

3 rds
row 500
21 burpees (chest to floor/ jump and clap overhead visible ears)
run 400m

AS RX 16:39

M/172/26

don't want to make everyone jealous, but my wife and i are here in San Antonio, "Crossfit Alamo" (an awesome box)day two of our level one cert. if you're in between about taking your cert or not do it. you can't believe the information that is already packed into one day. And day two doesn't start for another hour and half. An awesome group of trainers : Andrew, Jolie, Chuck, Curtis, John, plus the local staff here. COMING SOON ... CROSSFIT LAKE CHARLES.

23/m/180
SB (3x3DL, 15-20DL): 275-295-305, 205(15x)
Form was solid
Metcon: 3rds for time 10x 135lbs hang power clean, 400m run - 9:19
1:00 L-sits

14:07

I am humbled by the Xfiters who did this under 20...I was getting my rear end kicked after I was "forced" to eat some outstanding Mexican food last nite in celebration of Dia de San Valentine...

ANYWAY...no excuses...I was just horrible...

Warmup: 3x10 pushup, toe-touch situps, bench dips...and stretch

WOD:
3 rounds - 50 SUHP, 21 burpees, 400m (treadmill)

33:04

M/187/27

24:11

Subbed 45#SDLHP for row

Time: 24:25

#60, InfidelSix, writes,

"The comments have outgrown their medium and it's time for a new solution. We've really exceeded the user-friendly range of 2-300. It's difficult to find posts from people who's times you're measuring against and at the same time, impossible to avoid the frustrations of people posting 15 times like an IM chatroom. That's how we end up with 7-800 comments. Coach, please direct the launch of v2."

Assuming Coach is interested in making this change, perhaps it would be easiest to make two distinct links on any given day:

Post [Times] and [Comments]

16:18

m/5'3"/160/29

as rxd

17:56

M/25/208/6'1"

Subbed SDHP

25:33

M/27/190/6'4

18:48 sub 50x 45# SDHP for rowing

WTC

20:01
Do not have the prescribed rower but own a bowflex U2 (dont hold it against me), set each side to 50 resistance and rowed 50 times per round. Other 2 components as Rx'd.

Sub Row with 45lbs SDHP x 50 (3 rounds)

17:15

#60 I6, #84 Hari, and others before:

I have no insight into Coach's thoughts on this. Both of you "know" me from my time here and it is no secret that the community aspect of this "Comments" section is near and dear to me. Having said that, even I have been somewhat taken aback by the volume of posts, and the APPARENT increase in communication between posters.

So I clicked on "compare to" above and read all of the posts from the 2004 WOD day. There is a multi-post conversation between Kelly Moore and another poster. A majority of the posts contain "editorials" about the WOD as well as times. Many direct commentary to Coach. What is glaringly absent is non-essential posts like "Sunday Musings" or other off-topic chatter.

Now, I have neither the time nor the inclination to do any deeper analysis (% of types of posts, etc.), but my strong sense is that the "Comments" section of the Main Page of Crossfit.com has undergone a QUANTITATIVE change but not a QUALITATIVE change (with the exception of the off-topic posts, of which I plead "guilty"). There are simply many more posters, all as drawn to the community aspect of this section as were the posters in 2004. YMMV.

I have used the metaphor of the "Crossfit table", the imagery being the Crossfitters in the "virtual gym" of Crossfit.com around a raucous dinner table set by Coach and Lauren in their virtual "dining room." It remains for Coach and Lauren to decide what that "dining room" will look like, but for me it simply seems like the same set-up in a much, MUCH bigger room. (I admit to being conflicted about the off-topic chatter).

Again, YMMV, and as well-established and respected members of this community I highly value your thoughts, as should everyone else here.

b

M/27/71"/165#
As Rx'd: 14:01

16:57

That would have been a great video to have for yesterday's workout...

21:41

Those damn burpees.....

25/M/165/5'10"
18:25 as RXd
Seconds away from a visit from Pukie.
Rest day here I come.

150 5'7.5" 33 yom

15:14
46lbs sdhp -shin to chin sub for rows
games standard burpees-body vert for jump

as rx'd
22:15

this one hurt the back pretty badly

as rx'd, runs on treadmill:
17:49

r1 5:37
r2 6:02
r3 6:09

Legs wrecked from doing the DU SQclean Ring Dip DU wod yesterday. Nice!

Infidelsix:

I know what you mean sir. I use the comment section primarily as my personal gym log but I do compare times with other's in the pack. I use the key command: ctrl "F" to search the page and find my competition. If you remember the names of those you're interested in comparing to, it works fairly well. Maybe that can help.

I do like reading bingo's posts though...

The treadmill I was using got jacked in the middle of my workout.

Otherwise, did SDHP w/ kettlebell in lieu of a rowing machine and my last two 400m were on an elliptical, unfortunately.

18:20

m/170/19

3 rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

24:42

18:24 as rx'd. I had to run down the stairs after the row to for the run down stairs. I feel like I could have shaved a good bit of time off if I had everything in closer proximity.

18:15 as Rx'd. Felt like doodoo after yesterdays' WOD and am still toying with my diet. Looking forward to some nice rest day.

19:07

One of my first WODs
Mod
Bowflex U2 rower: 30 each side X 30 rows per round
15 burpees
400m

as Rx'd, used a treadmill - 19:40

Why note use the posting here for actually posting times and use the FORUM for Discussion - As it is a discussion board.

The WOD's say "Post Time To Comments"

Totally smoked! I have to say I'm impressed with myself for even finishing! I'm doing my best to keep up with hubby so that is my motivation "kicking his ass"!

My two cents on the SDHP sub for rowing: yes it's tedious and easy enough to lose count, but it's a legit sub. Yesterday, even after only 7x10, it looked like I was being poked with a cattle prod my legs were twitching so bad and my arms barely felt it at all. Granted, I hadn't taken heed of this fact until it was brought up here as an iffy sub. I came home and commented to my dad "I can't believe something that seems like it works just the upper back/arms can destroy your legs like this." Let me tell you how much I felt that "arm work out" on my 10 mile hike/stand off with a coyote afterward.

Happy Sunday everyone!

as Rx'd

21:43

---

got my first muscle up today!!!!

28/M/140

Subbed 50 SDHP per 500M row. Gotta get me one of those Concept 2's.

20:55

Second day back after a week of vacation with no workouts and too much food. Definitely paying the price!

Bingo, please do NOT stop musing :-)

OPT wow.
Truly humbled by your time today.

I was destoyed on a 16.39

Wife and I did as Rx'd plus 100meters on to the run. Easier to run around entire block.

me: 25:23.08
m/250/36

her: 27:29.13
f/170/34

crossfitting for 4 months.

20:38

That was fun! Cool to see one of the old WODs.
As Rx'd in 21:41.

20:15

20:15

As RX: 15:58

as rx'd 21:20

Interesting to see both m rowing (after watching the rowing CF journals) and burpees improving.

16:24
3 rds
50 SDHP(not easy after yesterday)
21 Burpees(not easy either)
Run 400 meters

as rx'd 19:02

30/m/5'11"/200

Sub'd 50 SDHP with 45 lbs for rowing (no rower) otherwise as Rx'd

15:01

Ok today is playing catch up day:

Yesterday did Fran 6:29 god damn it i so wanted a sub 6 i will try again by end of month!!! got fatigued during thrusters which is silly I think the pizza on Friday night might have something to do with it - damn cheat day!!

did yesterdays wod today 10:28 with slight chair assist on ring dips.

Will do todays tomorrow - some day i will catch up

In8girl - i look forward to sharing my pullup learining curve with you

Jennifer - I was curious if you no anything about the no crave diet. I sent a post to you a couple days back and haven't heard back.

Fitmom - i need you to email me your location so i can get you those referrals for ART and Kinesiotaping.

Just a comment but the crossfit community ROCKS. I was at my "globo" doing Fran yesterday and some guy says after that "that was as painful to watch as it was doing it yesterday". We then had a great conversation about crossfit and at least now i have another "freak" at my gym that i can WOD out with!!!

bw 165

subbed sdhp for rows

16:37

M/25/135/5'11"

19:55
Legs were worthless for rowing

cfwu

as rx'd - 21:09

Subbed the rowing for 20 kg Sdhp's.

Time by rounds:
1: 6.20
2: 7.40
3: 7.45

I just keep kicking my own ass happily, my second week of crossfit is over!

CFWUx2 (minus dips)

We held a squat clinic at 8am and I did 8 cycles of squat tabata before tackling today's WOD...GOOD TIMES!!!

TIME: 17:49

brought the rower outside...felt great to NOT be holed up in the garage today! My shoulders and legs are spent too from yesterday.

HERM: glad to hear you are taking the "heal once-heal right" pathway. :)

#124 Lisa- www.crossfitpersevere.com..you can find all contact information there and thank you in advance!

EVERYONE ELSE-hope you are having a super Sunday.

Subbed SDHP x 50 for row as we have no machine on our little camp. It's my third week doing the WOD and I'm hooked.

23:33

JPW, BINGO...thanks for the advice it gonna be SDHP i'm a little bit tired because my baby girl she decide to train tabata kicks to her mom's belly haha!! so i spend many time supporting her as a good man, extremely motivate because i can't wait to see my daugther (mashmelow) that's her nick name...BIG HUGS everyone have a great training day...

Herm, Rookie heal soon bros and heal well, fat tony exellent time bro...Playoff Beard bro 2 nights ago i had a dream about the games DAMN bro you are so lucky you will be there what an envy...

M/49/5'11"/174

As Rx'ed: 20:16

Fit Mom, that is a great time.

33/F/5'10"/150

As Rx'd
17:42

1731

your turn chief , your favorite burpees

FTF - go Fire Chief

14:58
Sub'd 50 SDHP with 45 lbs for rowing (no rower) otherwise as Rx'd

As rx´d on treadmill

20:37

Sub'd rowing for 30 box jumps

19:09

just saw this video on youtube sent from a friend of mine. This guy is kind of a monster

http://www.youtube.com/watch?v=gZH8rDBmv28

Wondering if anyone knows what the fastest 500 meter time ever in crossfit is?

How fast is possible? Any thoughts are appreciated.

23min as rx'ed

awesome work out today

M/28/5'11/168

Rx 15:23

O.K. may be I was feeling sorry for myself doing the WoD at home in 14F (-10C) degree weather, and having to run up that stupid hill 200m before turning around to slam my way back to do 50 more SDHPs. Anyway, THIS WOD SUCKED and my time was 23:10.

3rds

50 x 50lb SDHP (2x25lb DB)
21 x Burpie
400m Sprint (More of a heaving lurch up hill)

M/26/6'/195

sub 3 x 50 45# SDHP (awesome after yesterday by the way)

26:12

oh yeah... F burpees. seriously

20:07

subbed 45lb SDHP for row

It hurt, but I liked this one! If I didn't have a small head cold..probably would've did a little better.

I killed those burpees!!

22:53 Rx

Aloha,

Jordan

27/M/6'/267#

25:15

Subbed 2:00 on stepmill at 81 steps per minute for run.

Yakked all over some plants in the gym parking lot after I got outside!

20:09 as rx'ed

treadmill running.

21:36

m/25/6'1"/180

As Rx'd:
20:00

Wish I had a rower on a track instead of having to use a treadmill.

16:02

20/M/160/5'9"

Used a treadmill. I would have been in the 15's if I didn't have to wait for it to speed up

C: 15:36

B: 16:05

L: 14:53 (Burpees = Squat Jumps)

Treadmills all TAKEN so our run course actually turned out to be ~250 m with stairs.

Cluck, Cluck, Cluck.

as rx'd runs outside
19:54

24:33

As rx'd

18:30

as rx'd
19:19

F'ing burpees! Tall + burpees = suck

M/22/183/5'10

Had to sub rowing for 50 SDHP, seems I'm doing a lot of those lately. In any case, the workout hurt...the runs were the worst, especially after the burpees.

24:22

as RxD on treadmill

m/21/175

16:31

As RX'd 20:53... Very schweaty

WOD DONE AS RXD
29:10

20:55
Lost time getting from rower to track. Then some idiot stole my rower for rd2 so had to sub 50 45# sdhp. Luckily they were done by rd3.

Shoulder feels better today after taking 3 days off. However, I feel like a slob now.

16:55

I was dragging a** on this one.. Just not able to bring it. I think its because I watched 8 other people do it before me and was coaching peeps through other WODs out in the cold.

#91, Bingo,

If it were up to me, I would not curtail the comments section. I would simply create a second space to be used strictly for posting results. I would continue to read both sections, but would know when searching for comparative times where to look. I think this might make it easier for people to find what they are looking for when they are looking.

m/41/200

sub 30 SDHP for row

3 sets in 26:00

22:25 (35,28)

18:45

subbed SDHP for rows.
I was almost reintroduced to my Valentines Dinner.

M/32/73"/220

M/43/6'/198

Subbed rowing w/45# SDHPs
21 burpees
400m on treadmill

23:08

In celebration of my 3 month CrossFit birthday, I attended a squat clinic at CrossFit Persevere. We started with air squats and ended with a squat tabata. Very informative and it was also helpful to observe the other participants and hear the critiques. Thanks Russ, Kim and Tom!

Then I did yesterday's WOD
7 Rounds
SDHP scaled to 45# - 10 reps all unbroken
Dips scaled to 20 reps
9:23

F58/40/5'2" (almost)

#60 Infidel Six

It is very easy to find single specific posts by another user by simply holding the "Ctrl" key and pressing the letter "F" on your keyboard. There could be 10000 posts and this would cut through them instantly.

infidelsix...pal is not so dificult to find a comment in to "compare to" section, it's sad that you wrote that because i made many friends here, had their support but if you are right and the comments sections is only for time posting (thing that would be extremely sad becuause cut all the ONE WORLD ONE TRAINING ONE FAMILY) but perhabs Coach Glassman have to give his point of view he create this comments setion so maeby you are right infidelsix......i just wanna know Coach Glassman thoughts

M/22/182lbs

Recently started crossfit finding somne of the weights a little heavy so far but had fun with this WOD

14 mins bang on

17:42. Sweet!

As far as I can remember, this was the hardest thing I've ever done.

F/25/5'0"/120lbs

21:17... As Rx'd

Only 24 seconds behind my husband. I really thought I could beat him!

24/m/168

subbed 55#kb for rower, 50 reps

16:42

my legs felt stupid going into each 400m run.

18:27

So today was my first taste of CrossFit. I've been wanting to start for about a year and have never found the courage. I'm a Marines who HAD considered myself in decent shape. After today I have been greatly humbled. I'm excited to see tomorrow's WOD and let it kick the crap out of me like today.

M/22/5'11"/196

as rx'd 23:26

The gym I workout in has the rowing machine about 50 meters from the running track (up stairs as well) and the track is a little over 450m. This is no way an excuse for my performance but boy did those stairs kill me on round 3.

29/m/193

16:47

cfwu

WOD rx'd

21:21

28 m 177 5'11
as rx.ed
15:27

38/m/172

As rx'd

21:03

M/39/6'3"/255#

Today was tough, brutal, after a few too many Blue Moon’s last night…ugh.

3 rounds
No row machine, subbed 500m run in addition to the 400m, 900m total/rd
21 squats and 21 push-ups/rd, burpees f-up my shoulder
Total time: 20:25

Male/27yrs/6'0"/171lbs

3 rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

15:07 Rx'd

16 degrees outdoor running.

m/30/5'10'/200

subbed 50 SDHP for runs, 45#
18:30

CFWU x 3 Std,

As Rx'd
nice to have the indoor track adjacent to the C-2s
Burpees broken unfortunately

21:22; will work to remove 30' the next time.

15 ring dips, 15 K2Es, 5 Pullups

22:24

Really wanted an RX here because I never get them but I had to walk for a bit on round 2 and 3. But then hey so did some of "the big boys" So I'm pretty proud. Cardio gets me every time.
Moved up to the purple band for pull ups on the warm up today.

As Rx'd
17:23

Arms still weak from the 210 parallel dips.

32m/5'9/180+

Sub 2:00 single under jump ropes for run (can't run yet)

21:18

There is something cruel and unusual about going right from a hard row to a burpee.

Erin:
31:46

I had to do 4 x 400m Run/25 Double Unders/25 Situps

Shoulder is messed up, popped out of place somehow doing pullups on one of those weird angled pull-up bars that are on gym equipment.

16:39

23:18

Infidelsix, Bingo and Hari

IMHO the comments section is part of the 'community' aspect for those of us that don't belong to a box. Sure some people are all business and just want to post the numbers. Others are a little more chatty.

The numbers people can always got to logsitall or beyond the white board. All the numbers you want. The CTL+F key is wonderful. I track a couple of people that way.

How often do noobs come on and want everyone to shut up on a rest day?

I do confess that on a longer post I'll scroll to the end to see the author to determine if it is a FRAT. (F Reading All That). I'm sure I've been guilty of FRAT posts on rest days.

Heck this might be one now.

#138 Dave_Norway

according to concept 2's website the world record 500m row is held by a german named graham benton at 1:14.8. 1:16 is pretty darn good. there are quite a few sub 1:20s in crossfit.

As rxd 17:54
Buying my own C2 was one of the best purchases I ever made. My knees have not felt this good in years. Zero impact for the majority of my cardio has made a world of difference. If you have the means, I highly suggest it.

22:00

I hate burpees. Had to sub 2 rounds of rowing cause the rower was taken. Did 50 SDHP with 50.

First week of crossfit completed. It has been tough but I like it. Lost 4 pounds. Most importantly, I'm getting better at kipping pullups. The CF warmup helped me correct my form. I did 5 pullups last week and can now do 10 easy ! Now, my goal is to do Fran without resting on the ground in a set of pullups.

Now on to week 2 !

I know this is a sore subject for crossfit, but I want to know. Why???

Watching the video today the athlete was told not to go to failure. Why???

And isn't another solution to not reach failure until the desired reps is to lower the weight?

I know the crossfit method is this great black box of just do it because it works and don't worry about why it works, but crossfit is also about increasing efficiency. And from my experience the more you know about something the more efficient you can make it.

Coach has even eluded to this with the up coming games. He wants to see which box performs the best and then look at what they are doing differently that produced that result.

I am just one of those people that wants to know why??

M/22/5'9/155

3 rounds for time:

45# SDLHP, 50 reps
21 burpees
400m run (treadmill)

Time: 17:10

15:05
subbed 45lb sdhp

not bad considering my legs are dead from my muay thai test yesterday.

M/22/72"/175

19:10 as rx'd

24/m/155

as rx'd:
round 1: 7:02
round 2: 7:34
round 3: 7:37

22:13 all together.

19:45 as rx'd

25/m/200

33/m/210/6'5"

Subbed 2 mins of cycling on a trainer high resistance. 2 mins is my warmup pace on for 500 on rower so I know I can do this faster with rower.

22:23

f/23/5'7/120

22:07

first crossfit work out

17:22 as rx'd
burpees done chest to floor w/jump and clap overhead

16:43 as rx'd first time running outside since november or so .... felt great!

Modified to:
1-arm row 500m
21 prone on floor to 12" above standing height (from touching right side of chest (right nipple) to floor, to 12" step up with extended hips and knees, alternating each leg)
walk 400m 15% incline on treadmill

Time: 31:34.

So glad I could do this with my brace on the whole time! Biggest challenge was to keep the shoulder relaxed during the treadmill and not to jar it around on the modified burpees. Next time I should secure my arm down to my side with my straight-jacket!

The 1-armed rowing was pretty similar to using 2 arms, just took time to get into the groove. With 1-armed rowing, it's better to row to the center of the body than off to the side!

Today is a gift. I am ecstatic to be modifying the real WODs w/o pain in my left shoulder! Any pain in my Left shoulder means STOP, and I didn't get any red lights today.

Doing it right - healing it up ONCE!

my 5 minute pr on fran didn't do me any favors today. the very thought of walking was horrible. still pushed through at 25:23

Jim 22:55 - not quite doing pushups or full jumps with the burpees. Great time otherwise
Josh 20:25
Luc 17:58

All with 45 lb plate for 50 SDHPs. Probably easier on the legs with a plate than a bar. Losing about 6"

As rx'd

16.50!

Please tell me theres a day off on the horizon!!

Got to strip out the VW Camper van pre respray!

m/29/6'1/192

as rx'd

17:26

Thought this would be easy; I was mistaken!

m/38/5'10"/200

23:39
that combo of movement is horrible, trying to run even kinda fast after the burpees was comical. def. the closest ive ever been to meeting pukie. i hope its another 4+ years till i see this one again

Rowing is about 80% legs and very, very little arms.

Comment #52 - Posted by: mb

The FAQ is solid. Done correctly, SDLHP is a great substitution...especially if it's as light as 45#/20kg, and if you've seen any videos on a PROPER SDLHP, it's mostly HIPS.

I'm sure you have seen horrible rowing that did not meet your 80% hips (I assume by saying 'legs' you meant 'hips') requirement. Regardless, no matter how horrible it was, it was still rowing.

1454 sub pullups(25) for rowing

#1
As Rx'd

17:32

Jakers- as always... LOL
Rook/Herm and others on the DL- I marvel at you
s'more- what a man you are. You will be showing your daughter how a man ought to treat a woman as she grows up and sees you caring for and respecting her mother. Que belleza tiene su vida!
Bingo- nice dining room analogy. I have 5 bros and 5 sisters and instantly pictured loud, noisy, somewhat chaotic, occasionally angry, story sharing, how-was-your-day funny meals.
Playoff Beard- I second your emotion re: Bingo's musings.

Sisters- thanks for emails n posts yesterday. Was all out of sorts. I needed a cup of tea, and some TLC, of which I got plenty. :)

I think this is one of my very few as Rx'ed WODs. Wahoo.... I really liked this one. Fun.

26:02 (had to keep turning on treadmill, kept shutting off in between rounds)

EricG- got 3 hrs sleep as I decided to do a lonely hearts movie marathon LOL joe vs. volcano AND true romance. Nothing like a gratuitously violent love story on valentine's day. will sleep well tonite

23min

"I do confess that on a longer post I'll scroll to the end...I'm sure I've been guilty of FRAT posts on rest days."

Comment #188 - Posted by: jakers

If you don't read it, FRAT it! I love it. Jakers, good stuff. And the rest of you dudes, you ALL need to quit being so soft-skinned! Too much soy protein today or what? :)

#192 Mulligan

a marathoner doesn't sprint a marathon. he finds an efficient pace to cover the distance as fast as possible.

you don't go to failure because you won't get as fast an overall time if you spend a bunch of that time sucking wind trying to recover. you wouldn't lower the weight if you can't get all the reps unbroken. you just break up the reps and try to manage your breathing.

as an example, i can tell you with certainty that no one did 45 straight 135lb. squat cleans on wednesday's workout nor you wouldn't want to. you find a pace that allows you to get through the work as efficiently as possible for you.

"...ctrl "F" to search the page and find my competition. If you remember the names of those you're interested in comparing to, it works fairly well. Maybe that can help."

Comment #100 - Posted by: Nolan

Nolan, that's exactly what I do. Sometimes I read more, but I don't usually have the time. I recommend this and also use the Patented FRAT method by jakers.

23:09

sub 50 55lb sdhp for rows

5'8 168

Scrolling up, I just realized that I have the slowest time out there!

There's a first for everything... :)

#215 Ken

Unfortunately there is a lot more to if then that.

For one, the top marathoners are sprinting for all practical purposes. They run 26 miles at the same pace they can run 1 mile.

Second, there are some people doing crossfit that could do 45 straight squat cleans at 135lbs and others can get it done but they have to break it up. The stimulus achieved by each is completely different.

I guess what my question is, is which method is more effective at producing improvement.

Unfortunately, the answer is both, because they both promote improvements but in different aspects of fitness.

m/27/5'7"/186

subbed 50 45lb sdhp for 500m row

16:27

M/40/6'0"/155

As Rx'd

18:46

Herm - Have you seen the One Armed Grace video? Might motivate you a little.

It seems to me that new people come along and post alot while they make "friends" and once they are established in the community they back off and just throw a few things out here and there. Since the popularity of Crossfit is growing (exponentially?) there are increasing numbers of people here getting involved. I consider that a good thing. Obviously, Coach gets to have his way, but if there were to be a vote, I would put mine on leaving it the way it is. 1000 posts don't frighten me. But I don't usually compare my time to anyone else's anyway. There aren't many 40 yr old tall skinny guys with bad shoulders, desk jobs and school age kids here to compare to.

Herm,

I admit that my SDLHP's are not perfect. Probably pretty far from it. Still, after a couple years of crossfit and 7 years of rowing I am pretty confident that the rowing sub is the worst out there.

As a former rower, I think that light KBS is much truer comp. Good luck w/your shoulder.

33yom@195
19:18

15:05

That was fun!
Done in BDUs & Boots, in the rain. Subbed 30-lb dumbbell swings for the row. The run had two sets of stairs. I got some great looks from passers-by.

18:34.

18:17

sub SDHP for row
took lots of rests and broke up sets

26:47

not proud!

15:24

sub'd 1 pood KB swings for rowing.

20:40. Spent about 2.5 minutes wending my way through the globo gym, but then again the rest of walking helped me push harder.

m/22/6'/170lbs

16:57.
subbed 50x45# SDHPs for row.

Was finally pretty happy with one of my times, but I just started Crossfit, so still working on it.

Hari, haven't seen you round lately. Of course I haven't been the Rest Day warrior this last year that I once was either. One of the reasons specifically is because it used to be easier to afford the time commitment to stay involved. It became unaffordable as the volume of comments and other commitments grew. Looking at a couple days ago, there are actually over 1000 posts. Am I outgrowing comments, or is comments outgrowing me?

As amazing a business model, and at the same time, open-source community, I feel the medium is holding it, and, us back. The model is, or at least feels unique and cutting edge. But the website isn't. Web 2.0 is old news but the best we can do is ctrl-F? I can only imagine this is on CFHQ's radar. Since TonyB announced v3 of the CF journal, I have anticipated changes here as well. It's not as much a cost as it is an investment.

Bingo, I agree with everything you say. I just think the bigger the table gets, the more diluted the experience has become. It's the signal-to-noise ratio.

Filterable columns (name, age, sex, weight, time) and/or nested comments would be a thing of beauty. I'm a database programmer. Let me know if I can help.

AS rx'd. Felt great today.

time: 16:46 by the end of the workout my hr was at 180 bpm.

Ended with 15mins practicing my double unders

someone please help..
last night i was standing for probably about 2 hours straight.. i noticed myself locking my knees (dont know if thats a problem) but once i went to walk again i felt a stabbing pain in my knee. this morning when i woke up it feels like it is right behind my knee cap and its makes a popping noise. i cannot squat without my knee giving out.. what could this be? is it maybe just tweaked and it will go away?

m/21/145/5'7

50 sdhp (45-lbs bar)
21 burpees
400m run

17:28

i would rather run 10 miles than do another sdhp for the next...year or so.

S/f

3 Rounds
50 SDHP 45lbs.
21 burpees
400 meter run
15:45

F/20/5'6"/135

Did 500m row, 21 burpees, 1000m row, 21 burpees, 1000m row, 21 burpees, 500m row in 21:27

20:50

Burpees were a train wreck.

18'40"
.75 mile the burps and rowing alternating

As Rx'd 19.23

37yo/m/144#/5'8"

As Rx'd: 17:58

Herm 12:50 PM

I was just getting ready to give you a kudo's for that one.

S'more-The board wouldn't be the same w/out you.

Strong Lil Pony. Glad you laughed. It's usually my goal (everyonce in awhile on a rest day I get a wild hair and actually do some heavy lifting in the post.)
Joe v the Volcano isn't good enough to be called garbage.
True Romance is the first sign of brilliance from quentin. Great stuff.

21:20 rx'd

Subbed 50 x 30# DB Swing for 500M Rows

23:23

I feel like that was a crappy time, but i dont know if i could have gone much faster. Those burpees always kill me. Oh well,

Then I worked on my running.
6 x 400M Runs w/ 3:00 rest between each, Times:
1:31
1:33
1:41
1:28
1:36
1:39

Avg 400M time:1:34.67

1st Mile: 6:13
2nd .5 mile: 3:15

on a quest for 6:30 Mile

M/49/151/1-1-06

As Rx'd

18:44

OPT, man, I am so not worthy...

as rx'd 17:38

M/46/172
as rx'd
31.04

as rx'd 20:20

25/M/6'1/163

As Rx'd

15:04

The Burpees killed me on this one

Herm: I admire your tenacity, but take it easy brother...don't push too hard too soon.

S'more: I'm serious dude, if you can get to Aromas, you'll can stay with us in the camper...we've got a spot reserved on the games site! How cool is that going to be? Send me an email.

Strong lil' Pony: You've got to be kidding me, Joe vs The Volcano is my FAVORITE movie of all time! "Nobody knows anything...we'll jump and we'll see...that's life right?" I just got chills...

16:33

3 rounds
50 SDHP
21 burpees
400m hill runs

23:16

for some reason thought it was 5 rounds.
27:55
subbed this weightlifting machine named "row" 70# 30 rep for c2. then did 3 500m c2 rows avg 1:45 in a different room for fun.

m/5'10"/165/28

As Rx'd

Did not time

Did Grace afterwards

Did Fran today.
Had a 2 day hiatus.

5:36
Slower than last time, but my form was 100% better, so I am not dismayed.

Dave
m/33/210/72"

Sunday musings...

1) Synonyms. Off-topic chatter, silly BS, etc.

2) Pronoun. A noun that has lost its amateur status.

3) Life philosophy. From the eminent philosopher Watterson, as told by Calvin to Hobbes: is it better to live in stultifying security, or to take chances and live on the edge?

I have a friend who has a business in which part of his client base is members of our Armed Forces. He has been offered an opportunity to provide his services on location, as it were, where his "customers" ply their trade. Suffice it to say that there are no strip malls in the area he would be "visiting." It will be dangerous and austere.

Now my friend has developed his business to the extent that he is readily able to do this, to accept this opportunity and provide support to our Armed Forces on the ground. He can go, and his business will go on beautifully while he is away. My business would not survive my absence; I am very envious of my friend.

But what if I COULD? What if my business, like my friend's, was such that I could accept such an invitation? Would I do it? Would I have the cojones to go? Leave the security of my suburban life, the unlimited supply of TP? I don't know, man, and I hate that. My friend is going of course, saying "it's mandatory".

And I love him for that.

as rx 17:49, first time running since early nov, nasty winter here

00:19:10

10 Burpees a round instead of 21...

After session I took the bar and for the first time brought 135# through the pull and up to receive it on the shoulders -- a psychological victory for me -- I'm continuing to work on a "clean" clean -- snatch by June --

Thanks to the coach and the very adept young lady in the olympic movement videos!!

23:47

subbed 500 jumping pullups for the 500m row.
time- 20:35

17:00

27/M/5'11/175#

As rx'ed ~ 19:16

(Had to leave the gym to run the 400m, tho...)

17:39rx felt really good, included 3 water breaks :)

18:34

50 SDHPs 45# for rowing

"I have a couple zone questions if anyone is able to answer them..."

Comment #50 - Posted by: Dane at February 14, 2009 8:42 PM

I'll answer.

"1. How long does it take for one to normally see performance results due to the zone diet? 1-2 months? I ask because the only reason I would zone is to improve performance, not because I want to lose body fat etc."

I started semi-zoning with emphasis on Paleo foods in June. More fat and less carbs than traditional zone. My "Fran" time dropped from 5 minute range in May to 3:22 in July. I would say Zone/Paleo starts working after the adjustment period of 2-3 weeks.

"2. Are they any good methods to prepare the body for the zone before going on it? Spending a week or two cuttings out certain things from the diet?"

I would recommend exactly what you alluded to. Start cutting stuff from your diet and add in the good stuff. Start with eggs and fruit for breakfast, and eliminate sugars from the rest of the day. After a week, you're gonna feel like a different person.

Good luck!

20:11 as rx'd, damper on 7 (125 drag coeff)
treadmill 1-deg incline

trying to actively rest today, have 5x5 tomorrow.

later,
b
m/32/5'8-1/2"/176

As rx'd.

26:49

Next time sub 25

50 SDHP w/ 44# bar substituted for rows, the rest as rx'd.
Matt - 18:06

As Rx'd
18:10
Damn that walk to the treadmill and the time it takes to get up to speed! I think I could take a minute off my time given perfect circumstances, but alas...life is not perfect!

**BEWARE: LIKELY A "FRAT" POST FOR MOST**

#86 fat tony
Sweet time my man! Ya got me!

#174 soxfan
Welcome to the Crossfit Community sir, but tomorrow is a rest day :) I suggest you relax and get ready to hit it again on tuesday!

#212 Strong Lil Pony
3 hours?? Jeez you're gonna need some rest!! Luckily V-day is over and the mourning of being single can now be laid to rest for another year :) lol

#218 Herm
Given the circumstances you are in, I don't think anyone is going to give you a hard time about being slow on this one lol. You have the heart of a lion...or maybe a liger...ligers are pretty damn big.

22.m.135.65"

as rx'd
23:30

as rx'd

19:00

"subbed 500 jumping pullups for the 500m row."

Comment #260 - Posted by: AndrewK_17/6'1"/175

Oh...my...God...really? Are you okay?

Andrew, that is a sh*t-ton of JPUs. I hope you're not too sore tomorrow.

Let us know. Seriously. People have gotten rhabdo from less than 1/5 the JPUs you just did.

as rx'd

Circa 20:00

25/m/5'11"/175
Subbed 60#seated rows
17:20
Getting better at burpees

As Rx'd

21:27

Subed Donkey Kong for the entire workout. No rower and not allowed to Run at work.

43yom / 148

15:44 as rx'd

Just finished the Crossfit Gymnastics Course with Tucker.

Was AMAZING! Loved every second of it! I can't wait to do more certs!!!!!!!!!!!

"I always wondered, "Why 20 minutes? Why not 30 some days or 15 on others?" Then, in class this week my professor was talking about adrenaline and said that adrenaline only stays in your system for 20 minutes and then you loose your pump...."

"...So, my question is, "Is the 20 minute time-frame considerate of our adrenal system and adaptive response to stress?"

Comment #44 - Posted by: Jennifer

Intriguing! Jennifer, you have very interesting musings. I love it. Thanks, now I'll be wondering about the 20 minute AMRAPs as well!

Wow... I am new to this whole crossfitting thing. A friend back in basic training pulled me into it. My first workout was 20 minutes of running 440 and a set of max pullups. I made it fourteen minutes and collapsed. That was like two weeks ago. Yesterday, I finally made it through the whole workoutas prescribed. Then todays hit. I substituted kb swings for the row, and I ended up getting through two rounds, and doing 20 more swings and 10 more burpees. This is so brutal and humbling to me. I am a soldier, a black belt, former wrestler, etc... This workout system honestly kills me, everyday. I just hope I can eventually get to the point where I actually finish and can start working on times...

Subbed half mile on the stationary bike for the runs.
Burpees split 21/14-7/14-7

19:52

Good one. Looking forward to doing as rx'd when I can run again.

28M/6'1"/ 197

No rowing machine; subbed 50x sumo deadlift (45lb) each round.

Finished in 25:03.

30M/5'11"/200

as Rxed: 19:05

I have a love/hate relationship with burpees.

m/30/5'9"/167

as rx'd - used a treadmill for running
20:19

26:49
No energy today.

17:35 Rx.

#50 Dane Re: zone question

I started the Zone on 1-18-09 purely for the performance enhancing effects (M 26 5'8" 167lb already around 8% bf). I did about 2.5 weeks ultra strict weighing/measuring and went 2x fat for all of that. The last bit has been strict 25% of the time, estimating 50% of the time, and off the wagon 25% of the time (beer festival...birthday celebrations...lazy). My diet beforehand was already halfway decent although I never paid much attention to macronutrient composition beforehand. I can tell you that I felt improved performance within a week and even now partial zoning I'm still seeing results.

Some examples of pre/post zone WODs. All Pullups were bar to collarbone standard kip:
Fran 5:40 (12-3-08) left me on the ground for 20 min and had a crossfit hangover the rest of the day
Fran 4:03 (2-13-09) I was up and fine within 5 min

Nicole 6 rounds 88 pulls, didn't keep individual rounds (9-24-08)
Nicole 30 22 21 20 20 20 20 - 7 rounds 163 pulls (1-30-09)

CFT 235 BS, 115 SP, 275 DL (7-15-08)
CFT 265 BS, 135 SP (145 as of last week), 300 DL (1-25-09)

3 rounds

50 SDHP 45# (round 1 - shoulders tired)
50 dumbbell swings 35# (round 2 - shoulders really tired)
3/4 mile stationary bike resistance level 10 (round 3 - gave shoulders a rest!)
21 burpees (all rounds)
1/4 mile run on treadmill 1% incline (all rounds)

28:57

m/27/6'6"/225

19:25 rx'd

C2 is upstairs

f/23/5'6"/145

As rx'd

and of course it might be better to also include the time....

28:40

Mulligan

you asked why speal would tell the athlete doing elizabeth not to go to failure on the squat cleans and i told you why. you suggested possibly lowering the weight in order to get through a workout in unbroken sets and i told you why that's not necessary.

yes you could take every exercise to failure in any given wod and still see improvement in your fitness but your times will not be as good as it could be. the point is to get all the work done in the shortest amount of time. that's how we measure power output. greater power output (faster time) means better fitness. not all that much of a black box really.

30yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round. Jog 400M.

As rx’d: 19:45
Foam roll after

My wife and I did Cindy today. I have been off the schedule this past week due to a helicopter crashing at the base here and we pulled the security on it until it was investigated and cleaned up. Ive been trying to convince my wife to jump on a workout with me but she has resisted. Today she tryed it with me based on the condition that we would do "Cindy". My wife just had our first child nine weeks ago, beautiful baby girl named Kaylin Jadye, and so she was a little scared to start with a weighted workout. Wanted to say Im proud of her by posting her results today as follows:

Cindy
5 pullups
10 pushups
15 squats
as many cycles as possible in 20 mins.

My wife Damara, 9 weeks after having a baby:
15 rounds
My, Keith, military policeman for the Navy:
15 rounds
Thank you for doing so good on this and the baby Damara. Love You

F/38/143ish/5'4"
3 rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters 400m were broken
Subbed 50sdhp with 30lbs for row

28:32
292kcals.
UGH

33/M/6'00/183

18:46

Burpees were super slow for me today.

Dan D.

M/19/5'8"/153lbs

WOD as rx'd: 21:19
Evan: 21:26
Shane: 21:28
Henry: 25:27
Nicky: 21:37

S'more you know I love that metcon I accel at this...

Eric Liger's are my fav animal!

ahh yes rest day! I love it!

Tuesday shall be wonderful!

Happy rest day all... talk to you soon

Will
28/M/6'1"/185

Rxd: 16:29

Kirsten
27/F/5'11"/145

Rxd: 18:07

F/5'7"/29

21:03 as Rx'd

14:58 as rx'd

m/36/182

as rx'd

17:09

As Rx'd
22:33

M/22/5'9"/160/08-17-08

Rx'd

21:18

m/44/175

18:38

subbed 50 SDHP w 45lbs for rowing

WOD as prescribed, 17:54. That was three of my weaknesses in one workout.

37M/5'10"/169#

Warm-up: CFWU 3x13.

As Rx: 20:12.

Cool-down: PNF of hamstrings; foam roll.

Outside road course. 27F (19F wind chill). Snowing. Roads a little slick, but not too bad.

WU: 800m run on treadmill

Had to mod this one a little bit based on the layout of the base gym and potential for a line to form at the treadmills. I did the full .75 mile run up front followed by 3 rounds of rowing 500m and 21 burpees.

Modified WOD: 17:20 with 10-15 seconds to wipe the sweat off the treadmill....

Fun one.

m45/5'9"/190

As Rx: 26:01

Was I even Moving?

Mark 29/M/225 subbed 50 jumping pullups for the row 23:36
Jim 49/M/165 subbed 2 rounds 50 35# DB swings and 1 round 50 jumping pullups for the 500m row
21:43

#221 JPW >> There aren't many 40 yr old tall skinny guys with bad shoulders, desk jobs and school age kids here to compare to. <<

I know how you feel. Try being 47 with bad shoulders, bad back, bad knees, a desk job, and teenagers!

InfidelSix:

Copy. Thanks.

18:11

The gym was closed today, so i had to do everything on my old high school's track. A friend of mine let me use his rowing machine so I actually go to do the workout as Rx'd.

Round 1: 5:24
Round 2: 12:12
Round 3: 18:29

My miserly old coach came up during my last round to tell me to get the rowing machine off the track because he thought it would void there warranty...

Day 10

This one killed me. My stopwatch stopped counting after 12 minutes or so but it took me much longer than that. I came face to face with pukie but fended him off (barely). Afterwards I literally had nothing left. Collapsed at the gym and got a lot of weird looks, haha.

Rx'ed

20:19

Nowhere to hide in this WOD!

I almost peed my pants a little at the end!? (Is that Pukie's in-bred cousin Pee-kie??)

Oh, and Bingo ... what's YMMV?
(I hope that's not one that should have gone to the message boards??)
;-P

WOD as rx'd,
17.00.
including 2.30 mins transition from treadmill to rower and burpees to treadmill re start,each round.
coughed non stop for about 5 mins after,nearly cleared up the infection,need to get back to hitting the wod's healthy.

Subbed 1pd KB swings for the rows (50).

16:10

Comments about 40-somethings with kids make me laugh - I turn 40 next week and my kids are tweens. The older one loves CFKids, though, wants to run with the big dogs so bad!

M/39(for now)/74"/220

M/25/6'1/175

As rx'd:

22.00

Love it when rowing machine is part of WOD. It seems to suit my game well. Burpees were limiting factor. Had to break them up 11/10, 11/10, 7/7/7.

58/M/195 Rest Day - 20 min. row - 4668m

48/F/125
3 rounds for time
500m row
21 burpees
500m row
24:28

18 min. good one HR hit 182 during last rnd of burpees. Not sure of distance so the row was 2 min.

20:02 as rx'ed (treadmill run)

As RX'd:

22:59.

Could have done it much faster had I not jammed my ankle with round 3 burpees. Pushed through the pain and sprinted the last 400m. yeaaaaaaa!

run was outside in -25c
as rx'd
15:17

As Rx'd
17:10

F/36/5'2"/108

As rx: 22:35

outside run: snow and 27F

17:44

subbed rowing for run b/c foot injury then added 10 sec interval after the 400 to account for transition time

3 rounds

Subbed 50 SDHP for 500m rowing. 75 lbs first round, 45lbs remaining 2 rounds.

21 burpee as Rxed
400m sprint as Rxed

28:45

TonyTheChiro: wow, I almost had to use my albuterol after reading about peekie's near visit

Jakers-J vs. V isn't good enough to be called garbage. " I have no response to that"

Playoff Beard- I see that we are in same camp. "May you live to be a thousand years old" LOL In my facebook profile I call myself a flibbertigibbet. 'nuff said.
What's with this mystery camper? I'm goin' to the games. I'll put on a fake beard (like the women in Life of Brian so they can attend the stoning) and pretend to be s'more and visit you guys.

As Rx'd

23:10

M/36/6'1"/190

Subbed 50 SDHP for Row and 400 meter run on treadmill. Burpees were as Rx'd.

29:02

21:45 rx'd on snowy/icy Northern Michigan road

Eric Gohl--

Thanks man, I guess i did today! Every dog has his day, eh? I had to run off that valentine day dessert. Ha. I'm in the same position, running over to the treadmill (which I have to sign on for 40 minutes and hope no one steals between 400s) and get it up to speed blah blah, but felt good. Rest day has never felt so welcome. Enjoy.

S'more--where's the time, man, too many "marshmallows" for you! Ha! Big hugs brother.

3... 2... 1... GO:

as rx came to a total of 20:50;

glad thats over

time = 18:18

TonyTheChiro at 4:19 PM

YMMV Your Mileage May Vary (ie everyone's real world experience is a little different.)

Strong Lil Pony-I guess based on your's and Playoff Beard's review I might have to review it again.
Still True Romance ROCKED.

Eric Ligers are the coolest. And that post was only about a 1/3 of what you need to qualify for a FRAT. If you can see the beginning and end of the post on one screen it isn't long enough.

Bingo- Just because it gives you pause doesn't mean you wouldn't go. From the superficial interaction we've had I think you would go. You'd still have grave doubts, but you'd go.

m/24/6'/200

CFWU 3X10
Subbed 50X45# SDLHP

22:08

OUCH!!!

didnt time myself

subbed rowing with 50 SDHP's for each round and 1 min. of jump rope subbing for running.

M/37/6'3"/245
24.43

CFWU X3
Subbed thrusters for squats
Focused on technique for the pullups. I've been pretty sloppy. It's hard to do a butterfly the same way every time without bonking your head. I do 6 and get out of rhythm.

22:01

Treadmill got bogarted the first round. Spent a minute looking for a new one. Didn't matter I was still out of breath when I got there.

Turns out burpee's are hard when your out of breath. I usually fail on the pushup portion but I was really strong there today. The jump on the other hand. I didn't clap on some and on others I don't think I bothered jumping. I just wanted to keep moving. It was a very sad display of athleticism.

Sub the row 4 50 SDHP
finished in 22:16

"s'more: I'm serious dude, if you can get to Aromas, you'll can stay with us in the camper...we've got a spot reserved on the games site! How cool is that going to be? Send me an email."

Comment #250 - Posted by: Playoff Beard

Playoff Beard...I want to meet you guys! s'more, he's right... you belong at the Games. By the way, where is your WOD time and sub?

3 rounds for time of:
Row 500 meters (sub'd 50 SDHP)
21 Burpees
Run 400 meters

29:07

I need an adjustment.

As Rx
WU 5 hour hike/climb +CFWU

500m row
21 burpees
.25 mi treadmill

18:48

23/m/5'8"/145

As Rx'd
16:40

WEATHER: 28 F, no ice.

CONNIE: F/10y/4'10"/124#
WOD mod: 3 rounds for time of:
SDLHP 15# 25x
Burpees 10x
Run 200 m
TIME: 25:00

JULIA: F/44y/5'02"/151#
WOD mod: 3 rounds for time of:
SDLHP 30# 50x
Burpees 21x
Run 400 m
TIME: 44:00

GEORGE: M/40y/5'08"/157#
WOD as Rx'd: 3 rounds for time of:
SDLHP 45# 50x
Burpees 21x
Run 400 m
TIME: 26:00

AMY (4y): Happily ran interference for everybody.

m/54/5'8"/180

As Rx'd (running on treadmill):
21:25

Felt Pukie knocking on the door, but he didn't quite make it in. 54th birthday today. Thanks for the gift, coach!

sub'd 1.5 pood KB swings, 33 reps for row.

TT=12:45

20:35 I felt great. My regret I did not push harder...I am learning that puking is cool! My 3rd WOD and love it!

Rowing machine: 2:05, 2:03, 2:08 per 500/meters
Burpees: broken sets (eek!)
400m (treadmill 7.5 mph)

About 7 minutes per set.

25 min total

M/30/160. 3 rounds for time
50 sdhp(45lbs)
21 burpees
400 meter run

15:05

rx'd: 18:04

17:48 as rx'd with 6# weighted vest.

Really felt gassed on this one. I think I went out a little too hard on the first row. Runs were absolutely pathetic. A little extra weight makes a big difference!

Had to do a WOD at the globo, so i asked Herm to five me give me something meaningful to do :)
3 rounds of 1000m row
rest 2 minutes between rounds
4:52, 4:47, 4:45
Lots of room for improvement, but hella good sweat! A little trouble finding my focus w/all the distractions on the 1st round, so i tried to make it up on the last two.
Have a great week everyone! No work for me tomorrow - YAY!!!

Herm, Joshua

Thanks for the personal experiences on going to zone. Think I might take a stab at it. Probably end up closer to Joshua, not as strict but we'll see.

The requests for an upgrade to the site's implementation of comments seems to have been increasing.

There are many opinions, with many wanting to look at the examples provided by sites that deal with many comments like reddit, digg, slashdot, etc. The most common features include logins, reply to with folding, rating comments, flagging comments as spam, user-set rating thresholds, etc., etc.

That's all good and well, but I think some folks want to retain the current ability to post comments without requiring a login.

If there is going to be an upgrade, then I would like it if users could also tag their comments with tags like "WOD results" so that users can choose to show only comments with WOD results in them.

In theory, each WOD would include a form specific to the WOD for collecting the user results for the WOD.

It would be cool if there was a rest day requesting opinions about this topic.

As Rx'd. Running course was a bit longer than 400m. First time with burpees.

39:10

I love being the most out-of-shape person who posts here!

As Rx'd 18:29

sub 21x65lbs deadlift high pull for row
16:14

Subbed 50 SDHP @ 45lbs for rows. All else as rx'd 15:55, that was a good one! Oh and first time no warm up. Gotta keep it constantly varied!

19:27

would have been faster but the treadmills suck and kept dying

m/20/163/5'9"

subbed 50 sdhp's with 45# bar and .25 mile treadmill run

22:43

As Rx'd
21.46

subbed 50 SDHP @ 45lb for rowing
17:10
Stoked to say all burpees were unbroken! Burpees normally make me feel like I've never worked out a day in my life, but today they were dead on and the sweat puddles on the floor beneath my head weren't bad either! I'm eager to try out this rowing business, as I hit an awesome rhythm with the SDHP. I knew I'd hit my happy place when I began wishing for a 5 rounder instead of today's 3.

18:05 as Rx'd

Met this really cool dude named Lance from Crossfit Oakland and did it with him. Oh how I envy those of you in boxes!

rx'd
19.08

25/m/5'11"/199
17:38 as rx'd.

500m row
21 burpees
.25 mile run (treadmill)

17:30

As rx'd. Time: 16:36.

I was psyched to be unbroken on all burpees! Hats off to OPT!

20F/5'0'/113

as RX'ed
21:55

feels good to beat some of the guys times!!

Horriable workout over 30 minutes with a few minute bathroom break where I got to retaste my breakfast, Dissapointed in this one

20F/5'0"/113

As RX'ed
21:55

Feels good to beat some of the guys times!!!

23:45
sub: 50x 55-lb. kb sdhp for row

M/32/6'2"/185

As Rx'd (runs on treadmill)

18:58.2

Proud of you, Cookie!

d - 30m/175

17:45 as rx'd

j - 35f/125

22:40 as rx'd

18:04 (50 KB swings 35# / 21 parallete push-ups / Run 400m)

18:37

Since it's been pouring rain all day, I stayed inside and subbed 2 mins. of single-unders for the 400m run (ouch, all rounds were broken, it was much harder than running) and 50 barbell SDHL's for the row. Avg HR 171, peak 181, rec 66. Zeus bless, I'm exhausted from this cycle. Hey Dave, since when is rowing a 5K a "rest day?!?" Great job Belinda.

M/33/188

Subbed rowing with sumo deadlifts high pulls 45lbs.(no rower)the rest as Rx'd glad to have a day off Mon! 13:45 Sorry Gimpy maybe next time I saw you in my rear view mirror!!

37/m/170/66ins.

had to make substitutions for rowing(sdhp)and for the 400m(2mins. of jump rope)

19:15

M/31/188#/5"8
18:40 as rx'd (treadmill run, and 5-6 second walk between treadmill and rower)
Burpees were not pretty, especially round 3.

15:30 as Rx'd

As rx'd

19:03

Burpees destroyed me.

48/male/6'/200/week 15 CF

Sick all week, have been doing 25-50% of WODS.

Today ran 3 miles in 26:45, then 2 min jog.

Back to 100% on Tuesday I think.

At the track

Subbed 1.5 pood KB Swings for row.

20:22

17:15 as RX'd

F/45/5'2"/126

Modified for ankle injury

6 rounds for time of:
Row 500 meters
21 Push-ups

22:57

30/m/198

19:58 as rx'd.

16:08

first time doing Crossfit. I will be doing a lot more of it!

21 mins Flat

M/24/158/5'7"

Good workout. Been out of town and unable to do the WOD's so this was a great day to come back on.

As Rx'd

21:27

18:17 subbed 50 sdhp's for rows

M 38 5'10" 152#

3 RFT: 50 SDHP (35# KB), 21 burpees, 425m run

In a downpour, wearing Kokatat jacket and big floppy rain hat. Yes, I got pictures. Scraggly doofus yanking kettlebell in kayaking clothes. I win at life.

26:03.89

WU .5 mi walk on treadmill
WOD
19:55

31:39 as rx'd. burpees hurt. must've just missed this wod by a few weeks when i started crossfit in july of '04.

10 min ellip wu 17/17. m/52/172.

as rxed

forgot my watch. . somewhere around 1830ish

nice

m35/5'8"170

as rx'd 19:22, think my time could've been better if I didn't do my globo gym workout before!!!!!!

As Rx'd with 6# weighted vest on.

19:49

Running and Rowing still my least favorite thing to do!

As rx'd 20.05

As rx'd 17:34. Killer cardio workout. I love it!

as rx'd 17:00

MGySgt. USMC M/47/6'2"/202

Subbed 50 SDHP @ 45 Lbs

Burpees (Yay Burpees) Like driving with the brakes on. ha ha ha

Time 23:54

OooRahh Cross Fit

tabata squats: 15
tabata situps (feet unanchored): 10
tabata pushups: pssh friggin beat from yesterday

couldnt make it to the gym because i got midterms this week, might make this one up later

7:06:45 Round 1
15:33:89 Total

One round + 25 SDHP + 6 Burpees completed

Puppy

subbed row for 200 rotations of jumprope.
everything else as px'd 18:36

good workout.

As rx'd 17:32

21:30 Row machine was broke, so I did 50 pulls on it for the 500m. have no idea how close that is, but I fig'd it would be close. Burpees are my least favorite thing to do and running seems to be what i need to do most. Good push though.

subd rows for 200 jump rope rotations
everything else as px'd
18:36

Ooops

Rowed not ran
20:45

as rx'd for time 25.30

JayLong: M/25y/5'07"/206#
WOD mod: 3 rounds for time of:
SDLHP 45# 25x
Burpees 10x
Run 200 m
TIME: 17:11

Loved this one

R1: 6:11
R2: 6:10
R3: 5:34

Total: 17:54

M/ 43/ 5'11"/80kg

3 Rounds for Time:
500m Row
10 Burpees
400m Run (On Treadmill: 13km/h, 14km/h, 15km/h each round respectively)

20:15

My first time doing burpees, had to stop at 10 or puke. Treadmill is at opposite end of gym to the rowers, so probably lost 2 minutes of transition time over the course of the workout but it at least gave me a brief break after the burpees each round.

17:20

m/41/165/6'

subbed sdhp (45lb x50 per round): 11:47

f/33/140/5'6"

subbed sdhp (30x20)
10 burpees
200m run
29:52

34/M/186

16:06

Mark: as rx'd - 21:08

Theresa: as rx'd - 23:57

Rxd

15:44

m/31/5'9"/167

as rx'd 23:32

m/39/67"/183

cfwu x 2 @ 15 reps
incorporated 2 sets of box jumps

3 rounds for time of: 00:25:15
45# sdhp x 50
burpees x 21
400 meters

28/m/192

Subbed 50 SDHP 45lb for row
17:57

The C2 displays were busted at the hotel so I did my normal 500 in 2 min of just rowing.

19:03:27

25:34....gross!

20:36
sub'd 50 box jumps for run

For time:

Ruck 11 miles with 35# pack around Cades Cove in TN.

4:51 including resting and chatting with the tourons.

3,2,1, blister.

m/30/175/5'10"
23:52. burpees - sets of 15. 3rd xfit workout

M/57/5'8"/155lbs

28:00

17:30

39 m/5'8"/180

21:43 as Rx

21:28 (as Rx)

Not totally happy with my form on those burpees, I could have done a better push up. Do not want to let hings sag anymore.

31/m/5'10"/210

24:00

Sub squat cleans for Row, 95#
with 50lb vest
28:00

23/m/166lbs/70"
as RXd

17:27

read it to quick and did 5 rds (woops)
400M run
2 minutes jump rope
21 burpees

40:12

#311 MattP and JPW -

You could be 58 with three granddaughters!!!

F58/140/5'2" (almost)

as rx'd

time: 18'43

have a feeling I could've done this faster but the treadmill would only go up to 12.4 km/h (for some to me unknown reason) and I was smoked from skiing yesterday.

39/m/215/5'11
29:34
Rx workout today
The 3rd round of burpees killed me.
The 3rd round of 500 m rows also took a toll on me.

Great workout. I am 3 weeks new to CrossFit. Highland Village, Tx is my home crossfit gym.

wu: light row 500 m, light treadmill run .25 mile

3 Rnds for time: 16:56
500 m row
21 Burpees
400 m run (subbed .25 mile run on treadmill, 8.0 mph, 1.5%)

All burpees unbroken. Feeling much better with them.

Then, made up wod from day before. Posted on that page.

27 yom 6'2" 160#

Pre: Warmup x2 x12 (pullups, 65# SP, ghd situps, back extensions, pushups x1, squats)

WOD as rx'd with runs on treadmill:

21:27

Burpees SUCK!
500m splits: 1:53, 1:55, 1:57

This is my third WOD. Out of shape former athlete. Totally humbled by xfit.
Only made it through 2 rds:
50 SDHP 30lbs
21 burpees
400 m

I hope I see the day that I can start measuring progress.

24/m/175

subbed SDHP x 50 for 500m row

17:25

38/M/220/75"

as Rx'd 24:32. Had to break burpees into sets of 7. Burpees slowed me A LOT. C2 was on 10 - 500m pace ~1:50, 1/4 mile on treadmill at 8 mph pace. Got to work burpees.

out with flu but friend posted a 21:29 for her 3rd WOD and the first time she has ever rowed in her life

her stats (f/32/5'2"/120#)

as rx'd at CFRedmond
21:46

As rx´d

22:30

As rx'd 25:30... burpies suck.

25:30 As Rx'd

as rx'd

18:05 (sprained wrist and all)

GOOD TIMES AS RX'D

Did this one as prescribed. 18:04 Burpees got me on this one.

18:38
Pulled rowers out into the sunshine. Tough workout.

23:34

All upstairs
25 burpees x 3

m/43/212

As rx'd
19:43

whew!

Subbed 50 SDHP for rows

3rd round killed me.

I can't believe the recovery from my back injury still has my endurance so screwed!

25:10

done at crossfit first thing weekend afternoon in fasting state.

as rx: 20:02. three flights of stairs up for run. should have been faster. first round about 6 minutes.

m/33/210/73"

with treadmill and 50 sdhp instead of rowing

24:31

after a severe night at the bar

as rx'd 20:22.

48/m/190

Row 500/21 burpees/.25 on stairmill x3
20:42

39y/o/m/200
23:17

2.13.09 WOD 13situps 13superwoman 13boxjumps (13rounds) time-11:55

As Rx'd:

15:30

CFOahu WOD Fran 3:42
45min-1hr rest
Mainsite 17:30

Comment #80 OPT:

How about posting your splits? Was your run on a treadmill or on a measured route? Just trying to figure out how it is humanly possible to get a time that low unless you're stopping the watch during transitions. When you post a time that low you've gotta have some backup.

M/28/5'10"/180

As Rx'd
16:19

33 yom 220 bwt

wod
subbed 35 lb db swings 50 reps for 500m row
21 burpees
400 m run on treadmill
time: 19:05

M 42, 167

As rx'd 17:11

M/25/6'1"/235lbs
As Rx'd
15:37

m/24/6.1/200

rx'd

17:09

31/m/259

as rx'd
23:48

The best CrossFit workout I've had so far. My recovery was excellent.

19.30, easy running at 12.5 km/h due to recent knee injury

m/37/76/200

19:03

M/34/185
50 SDHP 45lbs
16:31

Slightly modified.

3 rounds for time of:
45 sdhp (20 kg)
19 burpees
375 m run

35:15

M/23/153 GregAwu

As rx'd (runs on treadmill) - 18:34

M/39/200

As rx'd - 18:37

As rx'd

20:49

Chicken & Potatotes almost made a second appperance on this one

subbed rows with 10 sumo's/100m
ran on treadmill that was on the other side of globo gym

26:30

F/33/150

as rx'd

22:30

Wow...that sucked! Much worse than I expected. Burpees are my bane...Please prescribe more, Coach. I need improvement.

~25 min

First time doing this WOD

As rx'd 19:20

Two water breaks probably slowed me down a bit

33/M/180

17:46 as Rx'd

Been doing the WODs for the past month and finally decided to start posting.

M\28\5'6"ish\160

As rx'd 20:15

Those burpees hurt :D

3 rounds for time of:

45 pound sumo deadlift high pulls, 25 reps
10 Burpees
Run 200 meters

Time 13:32

19:11, a great cardio blast after some strength training. Feeling good.

Wow... That was a real lung burner! Thanks coach!!
20:27 as rx'd
M/28/170/5'10"

22/M/168

Had to use a wall clock on the opposite side of the track. Looked like about 18 minutes. Feel great!

This workout was one of the most brutal workouts i've done. PLEASE PUT THIS ONE AS THE WOD MORE! 400m runs were fast today. I almost died on the last run. Literally. Insane. Subbed kb swings(53lbs x 45reps) for the row.
Everythings else as rx'd 14:15

WOD - 18:31 [50y/m/11st/70"]

CFWUx3

subbed 500m row for the runs.

Time: 19:01. Glad I did this on an empty stomach.

20:59
as rxed

As Rx'd

16:50

M/23/208
as Rx'd
26:00, little asthma attack bleh

subbed 50 double unders for row
otherwise as rx'd

23 minutes...

ouch

m/23/6'3''/220

500m row
21 burpees
400m run

hit 16:54 and was feeling good about it till my brother who has been crossfitting for a month hit a 16:20. It was Sick!

M/46/158 lbs.

21:47

The Claw

18:04 subbed the 400m run with 500m row.

17:45 as rx'ed

Subbed 40# DB swings for rows and .25 mi treadmill run for 400m: 18:50.

love this wod....

20:23

#464....

Do you know who OPT is? If you do, you wouldn't question his time lol.

M/45/602/215

subbed 50 SDL

Time 27:10

m/32/230/69"

Worked on muscle ups and ran today.

22 / M / 5'9" / 132lb

29:10

My first row WOD. The burpees were the worst, though.

as rx'd 17:45

Time: 17.55

Notes: SDHP, 45#, 50 reps for row - ate a bunch of panera bread before the WOD so add an extra 5#'s to that.

subbed 50 sdhp #45 for row (no machine)
21 burpees
400 m
time: 22:30

M/31/6'3"/205

22:45

sub'd 50 SDHP 45# for row
14:48

Wife did first offical crossfit workout.
sub'd 50 SDHP 12# for row
She did awesome!!
14:44

subbed 45#sdhp

24:27

Sub'd 45lb bar deadlift highpulls # 50/rd

All else as rxed 14:58

24:13

Sub'd 45lb bar SDHP's 50 Reps for Row

6:30 rd 1
13:00 rd 2

Total Time:
21:15

Low back killed on that last round, especially on the run.

m/40/5'6"/142

subbed 45#sdhp
burpee to one foot above extended reach

19:19

19:50 As Rx'd

Had to deal with waiting for the stupid treadmill to speed up

27/m/77kg

18:43

Done on 2-16-2009

Warm-up
.25 mile jog
10 push-ups
15 squats
55 rope jumps

As RX'd
19:34

No rower, sub'd SDHP 45 lbs, 50 reps.

16:52

16:05

As Rx'ed 20:20

28/M/205--6'1"

19:18 Rx'd

Side cramp jumped on my after the last row. Fun WOD.

Changed workout due to not having a row machine.

Ran .3 mile
21 burpees
Ran .3 mile
21 burpees
Ran .3 mile
21 burpees
Ran .3 mile

22:00

19:57

M/22/5'9"/150

18:00

I havent had my butt kicked that good in a long time! I could barely walk afterward

m/28/190

18:32

22:50

30m/156/70"

subbed 400m row, 15 burpees.
13:56
Jason
14:26.

Did 3 rounds, clock ran for last 2
15.36

M/19/5'11"/165

Run 1 mile
Row 1500m
63 Burpees

Time: 23.11

Torrential rain for 36+ hours so I tried this:

Row 500m
25 burpee-boxjumps (20" box)
X3 rounds

I just couldn't get the hang of the transition from burpee to box jump (had to get back to standing, take a step forward, then do the jump). Which added time, but also gave me a breather. It took me 37:28 to do the whole thing! when you consider only about 6.5 minutes was rowing.... yowsa.

Glad I did it though, because it has been a really low energy day and I pretty much forced myself to get out there and move... Just got the invitation to my 30th High School Reunion today, and if that isn't enough incentive to keep Zoning and WODing, I don't know what is!! The only one I've been to thus far was the 10th!

m/39/5'4"/144

20:32, subbed 50 reps SDHP @ 45 lbs for rows

clock times at end of each round:
1) 06:23 (6:23)
2) 13:50 (7:27)
3) 20:32 (6:42)

23/m/166lbs/70"
did this work out at 0630hrs and didn't feel too good, got 17:27
tried it again at 1830hrs
as RXd
16:47
didn't puke but now I'm sick...fun fun

21:10 1st time doing WOD!!!

28M/6'0"/192

as rx'ed

13:39

Sub'd SDHP 50 reps @ 30# and .25m treadmill run (white out snow conditions outside - suckie for running). Burpies were mostly on knees, still not full PU's. Working on it...
28:00:22.
Getting more accustomed to the freaked-outlooks from the other gym members. They now leave me alone in my corner to do my 'thang'.

17:00

5'7" 168lbs.

2 days late...

"Runs" on crosstrainer
21:19
... still shaking!

CFWU, WOD subd running (no treadmill, nowhere to run, snow) with rowing...looked like this,

250m row
21 burpees
500m row
21 burpees
500m row
21 burpees
250m row

13m28s...

that hurt the lungs, at 6000ft...

3 rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

Time 24min 32sec

Enjoyed this one. Even the running.

Good Fun

40/m/176cm/72kg

3 rounds for time

50 SDHPs, 20kg KB
21 Burpees
40 Double unders

16:39

I still do the DUs with intermediate jumps and they take me forever.

M/41/5'11"/190

3 rounds:
50--45# SDHP
21--Burpees
Run 400m

24:43

R: taking a break

18.54

John- was 23.36

goal is 17.30 next time. Need to get quicker on the burpees

subbed 85# sumo high lift for rowing (25 reps each round)

about 25 minutes

As RX'd. 20:07
Really tried to break 20 min. Then on last run on the treadmill, I kept pushing the wrong button to get the speed up so I lost at least 5 seconds. Next time sub 20 min for sure.

26:26
Watch off for longer rests between exercises.

24M/5'10"/135

18:49 + the 4 flights of stairs I had to run in between rowing and running each time.

Doubled with previous days WOD

As Rx'd

25:01

30M/6'5"/218

19:15 First WOD, as rx'ed. Used a treadmill.

500m row
21 burpees
400 m out door run...hills.
18:23

This one was a bitch though.

m/26/175
WOD rx'd-16:15
Big props to all who came out to the Crossfit V-Day games in Huntsville, AL this past weekend!!! Thanks Russell (Crossfit Huntsville) for all the hard work-we all had a blast! Big upps to the whole North Georgia area for showing up and DOMINATING....

24.f.5'4''.115lbs
19:00, as rx'd.

26.m.6'4''.220lbs
14:44, as rx'd.

m/36/215

21:00, running on a treadmill

CHK as rxed: 25:32. burpees killed time.

Who ever knows the address for Mr. Pukie tell him to stay the hell away from me. That was F@#***$ hard!!

19:00 on the button.

17:29

as rx'd

completed Tues 2/17

23:45

No row machine, Subbed (50) 45lb SDHP

As Rx'd with sub; 23:45. Killer workout!

f/21/5'4"/130

20:08 as rx'd

treadmill a definite slowdown

24/m/195
3 Rounds:
800m Run
21 Burpees
=18:15

as rx'd

20:05

M/29/185/6'

15:30

sub 500m row for run : approx 19min

23:57

Yuk.

30 yom, 185 lbs

20:33 subbed sdhp for rows, runs on treadmill

Subbed 50 sdhp using 2 x 25lb dumbells for rows
Time: 25:31

33yom 210
25:00

M/29/6'3/175

18:11

Sub'd 50 SDHP with 35lbs KB for rowing (no rower) otherwise as Rx'd

As rxd-16:24

19:50

was very busy in the gyme... so had to stop for someone to leave a treadmill..... cost me lots of time....

29:01

M/39/150

39/m/195/5'10"

4 Rounds:
400m Run
21 Burpees
500m row

31:53

20 min.
Burpees almost brought on a visit from Pukie!

As rx'd...continuously running clock...burpees onto a 12" box.....400m on marked course.

20:08

Heart rate at 170 bpm (93% of max) at end of that one.

As Rx'd

24:10

slowest row time was 1:54/500
400 meters in 2:10
Guess what I suck at?

as rx'd. 1% incline on treadmill.

17m46s.

M / 30 / 190lbs / Ottawa, Canada

rx'ed

28:15

ow

M/6'5"/255lb/25
23:18

M/25/6'1"/192

As Rx'd on treadmill
19:20

20:35
treadmill

M/32/5'4"/147lbs
Runs on treadmill with 2% incline
17:49

ot back in gym this PM
Rowed 5K- 19.43
21-15-9
Dips
Back Ext
DB Pushups
Situps

3.48

100 pullups in 4.45

ot back in gym this PM
Rowed 5K- 19.43
21-15-9
Dips
Back Ext
DB Pushups
Situps

3.48

100 pullups in 4.45

M/40/185

As rx'd, on a treadmill:

18:35

Again, I was left heaving and huffing and puffing and blowing like a racehorse, skeins of spit and sweat spinning towards the floor. An unpleasant sight for so many people trundling their way through a few slow KMs on the treadmills. Sorry, eh.

More better faster

23:34

20:54
as Rx'd
at summit city

25:31

ehhhh

M/52/142/5'8"

As Rxd 23:03

30/M/5'11/160
2 sets 20 sdlhp + 20 dips then did 500m row + 20 burpees + 400m run in 28 minutes

24/m/171/5'11"

Burpees were by far the worst part of this.

As Rx'd

23:15

that was the hardest WOD ive done yet, pushed myself hard. cant wait to improve my time

35m 10s with SDLHP instead of row.

F/32/124

As rx'd
18:30

24:00

Computer on c2 wasn't working and the first two rounds I probably did more like 800m. And the gym was so packed I had to do the 2nd round run on the elliptical, brutal.

M/35/192/6'1"
As rx'd
17:20
Umm that sucked.

as Rxd 21:11 ;-)

3 rounds for time:
#45 KB Swings 50 reps
21 burpees
400 meter run

16:05

Me: 42yo/M/5'10"/173lbs/10%BF

Warm Up: Greg A's Warm Up 10 reps Per set + Some Double Unders and Handstand Fun.

WOD: Row, Burpees, Run x 3 = an unknown amount of time (Cr@p)

500 Meter Rows: first row 1:40 second 1:50, third 2:00

21 Burpees, yeah!! Burpees: All sets unbroken Jump with clap at the top

400 Meter runs: Wow, running after burpees is always exciting, it took me about 100 meters to actually get my legs to move together in some coordinated fashion.

It probably took me somewhere around 16:00 minutes ? Next time, I'll take a second look at my timer to make sure that its going...

Have Fun, Train Hard,

Billy

28/6'4/m/210

50 45# SDHP instead of 500m row
21 Burpees
400 M run (on treadmill) could have cut down some time, if outside, darn it!

26:21

Late Post:

3 rounds:

10 THRUSTERS- 135#
21 BURPEES
RUN 400M

TIME: 13:44

* all burpees unbroken
* thrusters broken 5, 5

3 rounds x 50 SDHP 30#, 21 burpees (mostly on knees), 400m run treadmill. 28:00:22.

As rx'd

18:58

as rx'd 20:00 minutes

substituted row with 3 rounds 50 shin to chin. 29:25

M/5'11/72kg/30

20:19.5

Blowing out on the third round - had to jog for about 100m in the final run - was a little disappointing. Focusing on technique makes for consistent rowing times.

As rx'd:

17:28

22:14

did it early in the morning. wasn't really awake until the 3rd round

17:33

Need to row faster

m/37/190

as Rx'ed
22:45

I did the whole thing but did not time it. I just wanted to see if i could complete it the first time

16:57

M/35/78kg

17:50

M/ 35/ 132 lbs/ 5'-6"
As required:
Round 1: 5:07
Round 2: 5:55
Round 3: 6:11
Total Time: 17:13
I always really feel it in my hamstrings when I go from Rowing to burpees. Good workout, my hamstrings were tight from last workout, but this got em really fired up. Fun.

Hey guys,
This is my first post. I really liked this work out, it was definitely a full body WOD, loved it. I finished in 22 mins 39 secs, need some improvement. hah thanks Cross Fit ! ttys

M/19/150/5'8/ NY

21:20.

About 20 minutes (forgot to start watch).

M/36/67/248

Rx'd 28:38

M/39/5'6"/193

26:39

Still fighting the cold... but better.

17:00

As Rx'd 21:34

subbed 50 45lb SDHPs for rowing
21 burpees
400m on treadmill

22:59

Gotta work on those burpees!

18:30 subbed 50 sdhp's

5'11', 180 M, 45
22:37

As Rx'd

34min.12sec

Made up today...

CFWU (MUs instead of PUs/dips, GHD SUs)

As RX'd: 17:49

Really wanted about 20 sec faster! I didn't have anything left by the last run, which is where the extra time came from. Next time, dammit!

Take care!

3 Rounds of
50 SDHP - 45lbs
21 Burpees
.25 mile on treadmill
26:07

6'4 210 21

subbed down to 10 burpees: 17:30

CFWU- minus extensions

27:50

3 rounds:

50 x 45# SDHP
21 burpees
400m run

about 23 minutes

cfwu
burgwu

subbed 45#SDHPx50 for rows

22:48

m/48/175

3X
50X45# SDHP
21 Burpees
.25mile machine

19:50

20:52 (PR)
sub'd 50 SDHP with a 45# bar

20:52
sub'd 50 SDHP with a 45# bar for the row

M/29/162

SDHP sub. 23:00.

-D.

16:05

Burpees broken as
15,6
12,9
12,6,3

2 @ 18:41

approx 30 min

cfwu

3 rounds end for time
500m row
12 burpees (13 on last round)
400M run

23:10

male/41/5'8/174

17:36

m/20/5'8/158

ran 400m on first round, then subbed jumping rope w/ double unders for 1:30 (my run time) for last two rounds

17:30 min

26/m/155
substituted the sumo high pulls with a 45lb bar for the rowing, based on my time, seems like I made it more difficult than it should have been. Felt like death afterward.

31:30

m/29/63kg/166cm

Subbed 200 skips for row (much easier than rowing). Otherwise as rx'd

Time = 13:35

cfwux3

as rxed 21:17 (ran on upstairs indoor track)
brutal

27M 6'5" 230#

as rx'ed on treadmill with incline of 1

20:30

as rx'd on treadmill (includes treadmill warm up time). much harder than i thought.

TIME - 20:56

as rx'd 17:40

Still have cold...easily winded.

m/6'3/190/31

As Rx'd

17:34

3 rounds for time of:
Row 500 meters SUB Sumo-deadlift high-pull, 50 reps
21 Burpees
Run 400 meters

21:05

f/25/5'9/135

as rx'd - 24:40

first time using slides for the row... felt like they zapped up my legs a lot quicker than usual. Burpees really slowed me down.

Rx'd

16:29

Lots of congestion in chest

M/31/5'9"/165

Subbed 50 * 45lbs SDHP for rowing. No *way* is rowing equivalent to that!

19:05

M/32/6'0"/192

Doing this one a few days late. First time w/ this WOD. As rx'd,

20:10 (was hoping for sub-20, but couldn't quite do it)

broke burpees into 10/7/4 w/ a few breaths in between. Rows were at about 1:48/500m and runs were at 8, 8.5 and 9mph.

22:10 broken burpees

superb wod

Jennie: 27 F 165# 5'9"
3 rounds for time of:
45# SDHP, 50 reps
21 Burpees
Run 400 meters

Time= 24:35

34/m/200

Very belated post..........
19:00

30/m

sub'd

no rower

2 rounds for time of:
45 pound Sumo-deadlift high-pull, 15 reps
10 Burpees
Run 200 meters

8:50

Subbed SDLHP x 50 for row. 400m was done on treadmill @ 7mph=2 min.

29 min. This one took it out of me. I should have known when my first thought was, "this won't be so bad."

16:28 as RxD

Runs done on a treadmill at 1% incline.

15:37

subbed 50 x 45 lb SDHP for 500m row
subbed 2/7 mile for 400m run (gym's track is a 1/7 mile lap)

M/24/180

18:58 RX'd

28/m/155

22:25

m/41/179
19:30
Subbed SDHP for rows

did 25 pull-ups for each round instead of rowing. otherwise as rx'd.
26:40

18:53

Run was done on a treadmill. Also lost about 1min-90 sec during rounds 2 and three while looking for a C2 that still had a functioning battery.

20:16 with SDHP 45 lb kb

35 minutes.

18:02
some twat at the gym stopped my treadmill in between the 2nd and 3rd rounds so i had to start the last run from zero prolly would been bout 15 sec faster!

m/27/165
subbed 45lbs x 50 sumos for rows. 27:35

GF subbed 30lbs x 50 sumos for row. 25:46

Squat clean 1-1-1-1-1-1-1

135-155-155-165-165-165-165

Run 400 meters
21 Burpees

2 rounds (11:12)

W/ 30# vest:

00:25:42

34/M/6'1"/210

17:33 as rx'd

M 34/142/5'7"

As rx'd: 18:26

30-m-171

as rx'd - 16:51

with treadmill at a 2.5 incline
damn treadmill takes a while to go.. lost valuable time or had some valuable rest . either way it was valuable.

16:18

C-
17:39

18:26

M/36/148

@ work, as rx'd, 17:46, runs on treadmill...

Thought this wouldn't be too bad but it destroyed me. Done as Rx'd

Splits:
7:41
9:16
10:06

Total: 27:03

3 rounds:

50 x 45# SDHP
21 burpees
400m run

19:39

As Rx'd, approx. 26 minutes. Track and rowers are at opposite ends of a large gym, probably wasted 3-4 minutes just getting from one to the other. Great workout.

35/M/162/71”

Three rounds of:
500m row
21 burpees
400m run

500m row in 1:50
21 burpees in 1:59
400m run on track in 2:08
Water/rest for 1:30
500m row in 2:02
21 burpees in 2:18
Water/rest for 1:15
400m run on track in 2:04
Water/rest for 1:57
500m row in 1:57
Water/rest for 1:04
21 burpees in 1:47
400m run (with water break) in 2:24

All times include transitions

Total time: 24:20

5 rounds for time of

15/12/9/7/5 reps

250lbs dl
ring dips

as rx'd:
15:57

Warmup:
Tabata situp / squat mashup
12 / 14

Deadlift 3 - 3 - 3 - 3 - 3
1. 275
2. 295
3. 295
4. 305
5. 305

as rx'd:

18:28

Sweet WOD!!!

@thegym

18:42

PS-subbed SDHP's for rows (50reps = 500m)

CFWU
090222 - 21:09 as rx'd
M/48/181#/72"

workout with tara, only did 2 rounds, and 2nd round was only 35/21/35 instead of 50/21/50. 14mins and change.

As Rxd:

23:45

Took a while to get from station to station. Did this w/ my wife also. Slowed down a bit for her. it was her first wod.

Coming off several days' sickness, very weak and just nothing in the tank for this.
Subbed SDHP for rows.

CFWU x 2
SDHP: 1 pood KB x 50
burpees: x 21
Run: 400m

3 rounds, 19:00
3-year old did all the burpees with me, and cheered me on for the rest of it. She loves burpees!

20:25

145lbs.

Run done on treadmill.
otherwise as Rx'd
18:13

Arrived at the gym this morning very sore after the past two days and some bad diet/alcohol choices.

Did my warm up, stretched and then picked up my stuff and went home.

Didn't have it mentally today and have given myself an early day off.

Mentally weak or wise I'm not sure but.....I just didn't have it

m/22/219

23:10

future self: see 090223

future self: see 909222

50 sumo dead 45 # bar
21 burp
400 m run
3x
31 min

3 Rounds of:
500m Run
21 Burpees
400m Run
21 Burpees

25 Minutes. I ran on the elliptical trainer at a speed of 6.5 - 8.0. The gym doesn't have a rowing machine unfortunately so I used the runs as subs. Great sweating on this one.

17:30

m/35/5'9/175

No warmup today. Slept in. Played lazy.
20:03. Little disapp w/time. Took too long getting to track after burpees. Pretty happy with rows. Didn't push hard enough on runs.

As Rx'd - 17:51.

subbed row for 50 sdhp

20.08

25:30

AL - 23:07
JJ - 31:30
Taylor - 29:32

21:50

M/35/180
Bozeman, MT

21:50

18:30

21.51. Ouch. Need 2 rest days.

15/02/09

19:26

As rx'd
23:35

17min 28 secs.

had to sub another row for the final run as all 20 treadmills were in use.

that was very very tough.

think the transitions and the time it took to get the treadmill running took aadded a minute to my time

21:50
had to make my way through the gym to get to treadmill
a lot of back and forth, still good workout

as rx'd: 21:40

First time using a Concept II Rower and not having to sub SDHP. "Felt good"

as rx'd. ran on treadmill @18's
20.00

The Reverend: M/31/200

18:16 (after failing to time the 1st round and assuming it was close enough to the 2nd round)

I actually felt like I should have run faster, as I probably saved to much for the last set. Sometimes pacing yourself is deceptive.

treadmill

23:29

20090227 1900hrs
WOD090215: 3 rds of row 500m, 21 Burpees, run 400m
Did 3 rds of 1 km row and 21 Burpees in t = 17:45

33 yom 207 lbs

24:29 as rx'd. At the gym on treadmill. Alot of time betweeen "station" switches.

3 rounds of:
row 300 (60% of rx'd)
13 burpes (60% of rx'd)
run o.15 miles (60% of rx'd)

20 min

cam
3 rounds
500 row
15 Burpees
400 run

21.20

m/28/170

19.15

19:24

44/m/168

sub KB(53 lb) High Pull x 50 for rows

22:08

feeling a little sub par, just glad I did it, 10:30 pm

25:25 RX on treadmill.

000000000000000000000000
30/m/165/5'6"
MISREAD: 400 instead of 500m rows
16:39

32 min.

subbed 15 pull-ups for 500 meter row

16:43

m 26yo/6'3/205

15:55 Rxd

Rx'd sta 7 a month after this post
14:33

cfwu x 1
wod
sub'd 50 45# sdlhp's for 500m row
7:27/7:42/7:58
23:07

19min 52sec
had to sub 90sec bike ride in for the run. No treadmills availabile.

As Rx'd

21:14

17'33

m/22/153

16:46
Wasatch Crossfit Utah

M/33/210

cfwu x 1

subbed sdhp for row

17:00 flat

then did
4 x 30 mountain climber

3 rounds
12 slam ball
12 sit-ups
12 DB swing

M/33/192cm/98kg
17:05 as RX'd.

M/28/175/78 kg

18:20 as RX´d.

I am new to Crossfit (very new) and doing it at my reg gym till Cadence Crossfit, Los Gatos gets rolling. I heard my boyfriend (a new Cert Level 1 trainer) tell me about this one and that I could do it at my own gym. Too bad I thought he said 5 rounds!!! I about died! I started to not even care about time and just wanted to finish. I got so tired after the 4th. I took a long 36:15 min for the 5 rounds. Next time I will stick with 3. geesh.

I am new to Crossfit (very new) and doing it at my reg gym till Cadence Crossfit, Los Gatos gets rolling. I heard my boyfriend (a new Cert Level 1 trainer) tell me about this one and that I could do it at my own gym. Too bad I thought he said 5 rounds!!! I about died! I started to not even care about time and just wanted to finish. I got so tired after the 4th. I took a long 36:15 min for the 5 rounds. Next time I will stick with 3. geesh.

M/24/190

14:30 as Rx"d

M/31/6'/174

18'56"

D

7:52-17:02-27:30

27:30

21 min 43 sec