nice...

hahahahaha....oh, i shouldn't be laughing im gonna be sore for the next week

Survey:

what degree ( number) of difficulty do you use to row that distance?

well this is nice. then 2.5 hours on a spin bike for winter training. Holy cardio!

did the BP wod but did not post:

rep 1: 105 (blech, PR is 120)
rep 10: 80
rep 1: 100
rep 20: 75
rep 1: 100
rep 30: 70, these were broken a bit

No spotter and body/brain has been mush. I've had a case of the "stupids" since my mom has been in hosp. I get out to workout while she is napping which has helped mentally. Things getting better...going to be lots of recovering/ healing to do. This was the first night were had to leave early- the roads are bad. Hate leaving her :(

Today was active recovery- did some walking and then 10 Rounds, row 250m/ 25 push ups.

Erin

I'll keep you in my prayers in8girl
I'll be making up the deadlift and BP workouts as well as doing the row tomorrow. should be fun

in8girl- sorry 'bout Mom, both of you are in my prayers.

s'more- all I can say is wow!

Goat and I did BP WOD. I LoVed this workout. The single sets were a breeze after all those mutiples.

1 x 115
10 x 95
1 x 120 (PR)
20 x 85
1 x 125 (PR)
30 x 77.5 (used fractional plates)
Total 617.5#
I started to have an out of body experience after 18th rep. Had to rack just enough to take deep breath. Awesome in the garage gym :)

Sunday musings...

1) Merry Christmas. 'Nuff said.

2) Good. Clan Bingo spent Christmas Eve with AMPed's family as we have for 15 consecutive years. Bill P, my great good friend from Med School, served mature wines that he and I have collected from the early and mid-90's. We opened one from 1994, call it Chateau Pretentious '94, and I initially turned my nose up. Bill's response? "You just don't like it--it's fine."

You know what? He was exactly right. It was fine. In fact, it was probably fantastic for someone who like his wine just that old, just that amount of aged. And after eating crow a bit I had to admit that he was, well, exactly right. It was a very good wine, at a stage of very good that some aficionados would quite enjoy.

There's a lesson here for not only wine but for anything where really good is sometimes in the eye of the beholder.

3) Importance. In keeping with this "frame of reference" theme, have you noticed that we sometimes have a very different sense of how important a question, issue, or problem might be to different folks? Clan Bingo is hosting my folks this weekend and this phenomenon has come up many, many times over the Holiday. Stuff we would laugh off is life and death for the grandparents, and stuff we just get totally caught up in can't be more insignificant for my folks.

Now, this disconnect can be the source of real conflict if you don't acknowledge the relative importance that any issue/question might have for the other. It's hard, you know? To be aware of, and open to how any question is viewed by another. It can be exhausting to be truthful. Come on...some questions are exhausting just taking care of your own point of view.

But here's the rub: it is exactly in this acknowledgement of another's point of view, that someone else might be looking at exactly the same question in exactly the opposite way, it is in this way that we tell that other person that they matter. They are important.

4)Around this time two years ago the following is what I wrote in "musings". It remains perhaps the best of "musings", as well as the most meaningful piece of writing that I have ever done. Ever. I reprise it here, at this special time of year, with continued thanks and joy that today, once again, I awaken as the father of a daughter.

Shades of grey. It's winter here in northeast Ohio. We don't have weather right now, we just have shades of grey. Lil' Bingo: "I don't know, Dad, seems like every day is either light grey or dark grey right now."

I find it harder, and longer, and more of a conscious struggle to soldier on in the face of the obstacles and set-backs of daily life at this time of year. Tiny, insignificant inconveniences take on a wholly unreasonable level of importance (a series of dropped cell calls yesterday, for instance), making whatever shade of grey at least momentarily darker. And yet, while my challenges and obstacles may or may not subside as grey slides into Spring, I know that for me this is just a seasonal effect, born of geography, and borne as a consequence of geographical choice.

There live among us souls for whom grey is not a seasonal phenomenon, who struggle each and every day to lighten the internal weather as they soldier on. For them even the lightest days are dark, and the best days are those that have the least pain. The darkest days are down right frightening, unknown and unknowable to the rest of us, where there may be only a speck of light somewhere on the far horizon, with consequences and choices that are more frightening, still.

Every now and then, through any number or routes, a light begins to glow in one of these people. Nurtured, caressed, husbanded and encouraged, it grows steadily and slowly. To be sure, it waxes and it wanes; there are setbacks wherein the light may be rendered not more than a tiny ember. But in these fortunate ones it never goes out; it continues to grow, bringing light as surely as Spring lights the grey.

To witness this can be as thrilling and monumental as a sunrise in the mountains, or as subtle and delicate as the opening of an orchid. But oh, to SEE this, to be a spectator to this; to see light where there was only dark, brilliant color where there was only grey. Last night, in a darkened car on a grey, starless night, I drove home bathed in this light, so long in coming but now so bright and so strong. The obstacles and the challenges remain, as they always will, but they will seem so much smaller and more manageable in this light.

It was hard to drive, so brilliant was the light through my tears.

I'll see you next week...

I think I'll do the 1000 sumo deadlifts high pulls for the sub.

Airborne!

#4 - I rowed 5k today with the damper set to 3.

I'd recommend reading the concept2.com website. The crossfit journal also has some excellent videos about the rower.

Best thing to do on a 5k row is to focus on a wattage/strokes per minute you can maintain the entire time.

What's a good time for the 500 SDHP sub? My best for 100 of them is 2:31.

#4 I would recomend looking at the videos on the CF journal. I have always heard nothing good happens after seven on the damper setting.

FAQ 3.6.
What if I don't have a rowing machine?
Do Sumo Deadlift High Pulls (see exercise page for demo):

If you don't have a rower substitute sumo-dealift high pulls (sdhp) with 45 pounds for men and 30 pounds for women. Take the bar from mid shin to under your chin--"shin to chin."
5K row = 500 sdhp's, 1K row = 100 sdhp's, 500 meter row = 50 sdhp's

Wish I had access to a rower

would running be a good substitute? I have NO access to a rowing machine

I'm doing the SDHP sub. How much weight should be used for males, is that 45 lbs total or in addition to the bar? Thanks.

I'm 19 years old and have been doing Crossfit for a little more than a year and really have been enjoying it. Before it I have been doing the Ripptoe Starting Strength and other programs, but I like this one the best and have been seeing great results from it. Several months ago during my physical it was determined that my scoliosis has increased from what it was 2 years ago. Taking the doctor's advice I have eliminated axial lifts (squats, deadlifting, overhead press, cleans...) from the WODs and just do the bodyweight exercises in them. I did some research and found that there is a 50/50 split decision on the fact that axial lifts make scoliosis worse, and am at a split too of what to do. Am I missing out not doing them/what can I do to replace them? Is doing everything but the Oly lifts going to inhibit my results?

I'm 19 years old and have been doing Crossfit for a little more than a year and really have been enjoying it. Before it I have been doing the Ripptoe Starting Strength and other programs, but I like this one the best and have been seeing great results from it. Several months ago during my physical it was determined that my scoliosis has increased from what it was 2 years ago. Taking the doctor's advice I have eliminated axial lifts (squats, deadlifting, overhead press, cleans...) from the WODs and just do the bodyweight exercises in them. I did some research and found that there is a 50/50 split decision on the fact that axial lifts make scoliosis worse, and am at a split too of what to do. Am I missing out not doing them/what can I do to replace them? Is doing everything but the Oly lifts going to inhibit my results?

I'm 19 years old and have been doing Crossfit for a little more than a year and really have been enjoying it. Before it I have been doing the Ripptoe Starting Strength and other programs, but I like this one the best and have been seeing great results from it. Several months ago during my physical it was determined that my scoliosis has increased from what it was 2 years ago. Taking the doctor's advice I have eliminated axial lifts (squats, deadlifting, overhead press, cleans...) from the WODs and just do the bodyweight exercises in them. I did some research and found that there is a 50/50 split decision on the fact that axial lifts make scoliosis worse, and am at a split too of what to do. Am I missing out not doing them/what can I do to replace them? Is doing everything but the Oly lifts going to inhibit my results?

28/M/6'2"/225 In8girl, I'll keep your mom in my prayers. Your positive thoughts, energy and strength is what will help her most.

This is gonna be fun, think I'm gonna do the row & sdhp...

Steve #7, Louie Simmons does not do Crossfit.

Ha, I did a 5K row yesterday up at OPT and PB'd with a time of 18:40.5.

Turns out my wife bought me a C2 rower for Christmas!! Thanks, baby!

#20 John, Seek a second opinion from an orthopedic surgeon that specializes in sports medicine, or a sports medicine physician. In the mean time, doing everything besides Oly lifts will still be a good base program until you determine the best way forward. Be sure to check the BrandX scaled workouts for scaled versions of Oly lifts. Good luck.

Gaucoin #23...PR 18:40! Nice work, Brother. Got mine from Mrs. Bingo a few years ago. Love that woman.

Yes i'm done, row 5k : 24.30 minutes.
nice!

yeah

I once saw Mike Ray dead lift about 465lbs. Now I realize he needs to be that strong in case he drops his brain and needs to pick it back up.

That dude rocks.

This is going to be brutal!

row 5k
19.56 (pr)

5,000 = 20:37.2 Working to get under 20:00 then its gettin serious!!!

Subs?

Mike Ray! Great video! Always love your lectures. Hope to see you soon. Happy holidays to you and LRay.

loved the 'your spilling your M&M's' comment at the end of the carb loading lecture. Have they added m&m's to the zone carb list without telling me? If so, how many M&M's make up a block?

simultaneous 135lb. clean and jerk, BEASTS!

hahah...
"You're spilling you're M&Ms."
great video

5k =. 23:30

First time doing this exercise. First time posting.

sub 5k row with 500 sdhp
29:56

Pukie was banging at the door at about #350
oh man good workout

24:00
first time for me rowing spent most the time experimenting with pull and watching numbers. I watched videos and had a buddy spot with form. Didn't quite figure out the right "feel" until about 1/2 way through. Had to imagine pushing water istead of spinning a fan. Good Times

Ya thats K-Dog and Porter House repin Able for ya. Man they're beasts. K-Dog is the King in crossfit time and Porter House is the man with muscle including the 1000pd club.

Coming to you from Kandahar, AF. 21:42 for my first time ever on a C2 rower. Probably and should have done better, but I wasn't sure how to pace myself at first.

first time on rower too. very humbling
26:45
geronimo to able from charlie

Set rower to level 5.

23:27 with some Mudvayne blaring on the iPod!

God I love my unhealthy family.. Dad got rid of his bench, so I did pushups for yesterdays WOD. Today I will be thinking of my C2 rower at home, doubling up on Monday if I'm lucky.. because there probably only is a 5lb db laying around for the sdhp sub... unless I can find something else :( My 6 yr old brother? ha lol.

500 SDHPs

27min 24sec

My everything hurts!

Damper set to 9

20:15 5k. I thought that was pretty good. Although for the last 2k I had my eyes closed.

m/44/185

22:00

22:28

Never rowed further than 1k at a time. Did 1k yesterday at a constant pace and it took me 3:52...let's see how good my pace is for 5k....LOL...
I Usually run with the damper between 6-7.

as rx'd 19.26

m/37/200

Did my 1st 5k row a couple weeks ago with the damper at 10, posted a 22:55, though the last 1k or so my left leg was completely numb. Wasn't a big deal, though...

Today I tried again with the damper at 5. This time, however, both legs and my butt were numb by the time I passed 3k meters. I kept pressing on to 4k, but it was strange how my legs and butt were so asleep.

As I'm sitting here typing this, my left leg is still coming around, 10 minutes or so after I got off the machine.

What's the deal?

Thanks...

5K row 23:55

m/36/74"/210lbs

5K in 21:00 set to 10

M/32/74"/195

Felt alittle lightheaded, I just started Paleo diet, need to eat more before next workout

sub 5k with 500 SBHP

=22:17

Does Barry Sears agree with that you have to remove the carbs later in the day if you have extra after your workout? it seems really weird to me. The magic behind the zone is the hormonal response after each meal, and your hormones don't have a memory of what has happened(that I know of). So why would you get an optimal zone response(not too high inslulin not too low, same with glucagon) if you remove carbs from one meal and put it into another? Does you body know you had too many carbs the meal before?... I think this is a misunderstanding of the concepts behind the zone and I think even though you load up on carbs you still eat the rest of the meals in perfect zone proportions. Please correct me if I'm wrong here.

Hey I'm 15 weigh 120 how much weight should I do for sdhp. thanks

17:51 as rxed.

At a heart rate of 20,000
Thanks coffee.

bw 165

20:37 as rx'ed

500 sdhp's
29:55

34 yom 225bwt

cfwux3rdsx11reps

wod
100 sdhp's w/ 45lb bar
100 db swings w/ 40lb db
100 sdhp's w/ 45 lb bar
100 double unders
100 sdhp's w/ 45 lb bar
time: 24:45
suck factor: moderate to high.

18:50

19:46

sub'd sdhp...only got thru 200 in 20 min.

normal 5k row w/b 22:00...

500 SDHP-45# for 200 then 35# for 300. Had to take some breaks. Took 36 minutes. Wow, first tome dong this. Really hard. My whole body is taxed.

22:22
pr by 3 min.

19:39

damper at 9

hangover ftl

M/35/72"/243

21:50
damper setting at 4 as per the CF FAQ #5.7; first time doing 5k on C2

US Army Chaplain, Fort Richardson, Alaska

M/44/215

5k row - 28:00 flat

19:30
Damper at 7.

First time ever doing 5k. I hit 2500m at 9:40, so I slowed down just a little on the second half. I was hating it....LOL....

As Rxd

Time: 20:41

age 20 bw 170
24:28 as rx'd

i think this was my second time i ever used a rowing machine. the left strap kept coming off to that added a little time. done at BMW. shouts to Jarrod!

M/23/5'10/170

22:59 damper set 8

19:30 (@ 8)

M/42/5'11"/175

500 45# SDHPs

42:29

500 Sdlhp

26:51

19:23

19:10 @ 5

PR is 18:36

as rx'd 20:57

Hootie Hoo! Geronimo!

Carole
F/51/5'6"/130
24:53

Kevin
M/50/5'11"/170
21:26

Both as Rx'ed.

m/21/180

sub 45lbs SDHP - 500 reps
27:40

48 minutes

500 SDHP (45# x 200, 25# x 300)

No rower available and didn't have it in me to do 500 mind-numbing SDHPs...

For time:
25 SDHP (95#)
25 double-unders
Run 2 miles
25 double-unders
25 SDHP (95#)

:19:28

whoops, looked up workout quick on iphone screen, thought I read RUN 5k. Time for glasses. Oh well did it in 23:54.

19:30
Damper set to 10

Attempted some back squat afterwards. Didn't go so well:
6x5
225, 275, 275, 295, 295, 315 (only 3 reps)

5x5 L-Pullups, 30s rest
5x5 Clapping pullups and clapping burpees, 30s rest

New to Crossfit:
M/40/5'11"/200/bf19%

5K ROW/22.55/DAMPER SET AT 8

AVG HR152

m/46/150

500 SDHP at 50#

23:12

M/31//6'3"/240lbs.

First time rowing more than 1000m

damper at 9

22:53

Have been eating zone for 2 weeks now (Christmas, a retarded time to start I know) and feeling like a million bucks

The rower should be set to 4.5. This setting is most like rowing in the water (learned from friends on the crew)

F/15/5'7"/160

Didn't get a chance to go into the gym today but last time the 5k run came up, I did a 5k row instead, my time was 24:36, (1st time with any long distance rowing)...I'll probably make this one up sometime this week to work toward my goal of 22 minutes flat.

1-10-1-20-1-30 Front Squats and Shoulder Press. Details in appropriate places. CNS fried. Good to be back in the gym.

18:06
Damper 6; Drag Factor 132.
First row >1K. Unpleasant.

500 SDHP

UGH

33:13

34/F/5'10"/161

Row 5k
20:36

Not sure if this is a PR or not...previous best time I can remember is 20:45, but I feel like I may have had a slightly faster time that I may have not recorded.

Whew.

22:27 - Lvl 5

Aloha,

Jordan

Noob from CF Pleasanton, CA. Today's On-Ramp class:

400m run
15 luncges
15 body rows
15 thrusters
15 KTE
400m row

12:34... slowest in class but that's OK!

M/25/151#/5'7"

No access to rower or weights more than 20#

Instead did:

5 rounds for time:
Overhead Lunges (20#) 50 ft
21 Burpees

Time: 13:54

5'7"/148#/40

As Rx'd

20:48, damper set at 6.

First time ever rowing more than 1k at a time. tried to keep constant speed until the last 500, then go as hard as possible.

Then I stood there staring at the wall for about 10 minutes.

19:09 as rx'd (PR by 12 seconds. 1:55 split @ "10" on the row lever)

hey what setting is the rower supposed to be on? I always have it on the most resistance, but wasnt sure if there's a gold standard for where ir should be on the sliding scale on the side of the fan.

17:54, 28 spm.

21:35.9 (pr)

Row 5K

As rx'd, 21:02. A nice change of pace - this got hard at 1000m and just stayed hard the rest of the time. Hamstrings and glutes dying after this. Furthest I had rowed (previously) in one workout was 3.5K, and in a single leg 2K. Accidentally started damper at 10, switched to 5 after the first 500m.

no access to a rowing machine so did this instead:
250 SDHP
50 30# machine rows and 50 squats X5
Didn't keep time because I just made this up. Still kicked my tail.

21:19.
pacing was funky, then levelled out by final 2k.
maintained form till the bitter.
very proud...

Mmm rowing. After 4 years doing crew I love/hate that machine. Felt obligated to post for folks having trouble. For resistance setting, it should be between 4 and 6. I never go higher than 6 except for specialized strength workouts. Here's a great link for beginners:

http://www.concept2.com/us/training/technique.asp

Good luck.

In8firl- My prayers and heart go out to you.

Corey- nice find on that warrior race.

5K row today.
22:11
damper #4

Would have, could have, should have gone faster, blah, blah, blah.

I forgot how much I like rowing (sorry J9)

5K
16:25
Damper #6

Never rowed this far before, but seems like a good time!

Can't row. Ran 5 miles 49:50. Not bad for a fat boy.

21:44 Set the damper to 7 in order to get the 125 drag needed for my bodyweight.

M/26/140/5'11"

As rx'd 21:58

26/m/5'11"/185
on old rower with no electronics so did 500 pulls
18:02
I guess not a good equivalence by looking at others times.

ran 25:24

No rower. Made up my own workout instead, it hurt.

25 SDHP (95lbs)
20 KB Swings (1 1/2 pood)
15 Pull-ups
3 rounds
18:17

Really wish I had a rower though...

subbed 500 sdhp's

21:53

21:10.8
what a hang out. Have not done this 5k lark for a long time. No excuse. Under 20 mins here I come.

34/M/6'00/196

19:39

(Damper @ 4)

22:31

Male/19/145/5'5''

Liked today's workout, short and sweet.

as RX'd

22:14

31/m/197

20:33

i did my first 5k rowing the other day in 23:00. but i dont know anything about the damper. how do I know what to set it on?

M/44/178
BS 5x5@225

Row 5K, D4 - 21:31

20:11

Damper between 6 & 7. First time I've done more than 3K I think.

20:05 damper setting 5

sub'd 500 SDLHP

31:43

That sucked. Would have much rather gone to the gym to row but couldn't get there.

22:01 PR

M/38/210lbs/6'3"

as Rx'd

12:36

Had to double check my time to be sure but I think I may have found a hidden talent!

CG E-City CrossFit
Leary(m/44/5'11/200)
21:40

#107 You're about 1:26 off the world record for stationary 5K row. You should go pro.

30 lbs row machine 500 reps 20 sec break after every 100 rep

about 24-25 min (forgot to start my watch until i was 50 reps in... woopsie)

# 126 The unofficial world record for stationary 5K row is 14:58.03. And at C2 the 2010 season rankings show the highest at 15:33. Just for some perspective. The percentile times for those ranked on C2 website: 90th 18:28.8, 75th 19:19.6, 50th 20:42.6, 25th 22:36.4. Average is 21:23.2. There are various levels of proof for these times from just an individuals report to verified results that are accepted officially.

http://www.stuff.co.nz/sport/179620
http://www.concept2.com/sranking03/rankings.asp

#126 you may need to double check your time...that would set a 500m world record...

Kind of glad to see so many obviously wrong times for this WOD. Gives me hope that some of the other WOD times/weights are overly optomistic. Maybe my times are better than I thought by comparison!

35yom / 206lbs

Row 5k

23:24 wide open.

I felt like there was no way I was going to finish around 2k, then I got a second wind. Near 3k, my legs went numb from the seat cutting off the blood to my legs (not sure how to correct that). The last 1k was all downhill. Great workout!

subbed 500 sdhp(45lb)
41.32

Here's an experience I'm having that might be worth knowing about. I'm 49 years old - haven't missed a week of working out since I was 15 - no exaggeration. My lifting form might not be perfect, but it was passable for 34 years. About 8 months ago, had some pain in my right shoulder benching 225 - pushed through like always because it didn't seem so bad. But I got a sharp pain with one rep that ended my set. Shoulder hurt pretty bad for about a week - figured I strained my rotator cuff. Started lifting light that same week, avoiding bench press. A few months later, started crossfit. I can do most of the lifts. Shoulder press 150 lbs. Pain in the shoulder with that, but nothing I can't work through. Occasionally, the pain gets aggravated for a few days. Finally had an MRI - complete detachment of my supraspinatus muscle. The doctor said I shouldn't be able to lift my arm over shoulder height (but I easily can- just with a little pain). Be careful of your shoulders guys. Especially when you start to get older. Pain that seems tolerable when you're younger might mean something bad when you're older. You have to wimp out a bit. It's not mental, it's just the physical limitations of your body. Some people are more prone to injury, by genetics or because of form, or intensity, but all of us are more likely to get injured as we age unless we are proactive in altering our workouts. I'm learning the hard way. Hope some of you guys are smarter.

29:02

TM - 223
(M/24/166lbs - 5'7") Krak

Yet another misread due to small "smartphone" screen... Did a 5k run instead of row

5k run - 21:49

slow, but is my first run since being back in the U.S. Should get better in the weeks to come.

M 44 6'2" 172

As Rxed on row machine

23:59
2:23 ave/500 m
270 cal

Hard but so cool!
5k row - 28:33

f/40/174/5'11"

Yeah, #126... You really do need to check your time. Unless your monitor was showing 500m splits of 1:15, you might want to check your time again.(or the calibration of your C2) Elite heavyweight (200lb) male rowers (Olympic level) at this time of year would be holding splits between 1:25 and 1:30 for a 2k piece....let alone 5k.

My time: 20:03.2 If crossfit makes me do this again, I hope to break 20 minutes. Great workout for the weather (icy slush everywhere)

Hey fellow crossfitters this is my first comment on this great site.

First of all i've really enjoyed reading your comments every day for the last couple of months. I've got to say i'm addicted to crossfit! I know it's probably been said before, but checking out todays wod on crossfit.com is what gets me up in the morning. It has for sure changed my life completely. I know you all know what i mean.

I did the 5k row in 19.40 with "10" on the row lever.

Can't wait to see what's on the menu tomorrow!

m/22/204/6'0"

As rx'd
damper #5

22:50

Damper at 4 1/2
24:43

Happy with that time, I didn't let the fan stop.

34/m/6'1''/ 230

23:14 arxd

20:17 as rxd, set to 10.

Tough! I liked it. :-D

m/33/155/5'10

5K row 24:54

I was pretty happy with that, my goal was to stay under 25 minutes and I have never rowed that far before.

as rxd 21:46 set to 10

m/41/228/5'9
5k 21.17, set at 4.

cfwu x 3

row 5k

24:23.2

5k row 18:52

22:04.8 Damper setting: 5

20:58

27 minutes

25:22 damper setting at 5

Not bad for the first time over 1.5K as rx'd 20:02 almost broke 20:00 maybe next time!
m/45/180

19:29 (Set at 10) furthest ever on the rower

body is a toxic waste land from holiday eating.

Row 5K time: 22:22

Damper at 3

5k row = 24:15

m/255/38

sprint/jog on eliptical level 4 20:00 min 3.14 miles
c/u x 3
SDHP with 45 lb bar
125 6:22
250 14:18
375 22:25
500 29:55:32

first time I've ever rowed 5K...was pretty sure I'd die, but here I am typing. guess I made it out alive!

goal as to make it in under 25:00. did it in 25:00 exactly, with a mad dash for the last 1000m! damper was set on 6.

F/26/5'10"/160

500 sdhp at 45lb

time: 19.41

(time on rower for 5K would be around 20 min. mark)

Old rowing machine, not sure what "resistance setting" it was on - not adjustable.

27:28. Pretty bad, but...

First ever WOD completed - hello Crossfit.

M/23/157/5'7"

Rx'd 20:29

I wanted to die after

28/m/6/215

wu 2x
samson stretch
200 jr singles
20 situps
15 squats
10 push-ups
10 pull-ups
400m run

5k row (d4)=18:56

no rower, no track, so ran for:

28:00

In Laguna Hills.

Damper set at 5 and a 20Lb vest.

20:10

38M/5'10"/171#

W/U: jump rope, 100 single-unders + 50 double-unders; 17 ROM exercises; TWG Abs conditioning, 1x5.

As Rx: 19:40.

Damper set at 5. First time rowing this distance. Felt like all that holiday eating caught-up to me! :)

500 sdhp @ 45 lbs

19:24

22:11 rx'd PR

Pretty new to crossfit. Love it. What an incredible workout! This is the 2nd time rowing this distance. Felt like I was breathing fire afterwards. 20:16

made up BP and DL work out then rowed 5k. Didn;t know what damper setting should be so just put it to max.
23:08
for cool down layed on my back next to rower in exhaustion

22:15 damper on 5

Greetings fellow crossfitters,
Santa was extra good to me this year and I am looking to unload an extra set of gymnastic rings. So I am selling a set of rings to anyone in the Boston area (sorry too lazy to ship) for cheap. Email me for more info.

That being said, spent the last several days working on my muscle ups, so close and yet so far. My shoulders and triceps are pretty damn sore.

Also, as Thatcher said, I am so happy to see such BS times on the row, makes me think my regular MetCon times are not so bad. 16:34 for a lightweight 5 K? Not likely. 12:36 for a heavyweight 5K, contact the Olympic coaches. Sorry guys not buying it.

Row 5K 20:24, Damper @ 10

First time posting, first time rowing. Been doing CrossFit for about a month and I love it! Glad to finally find something that makes sense.

35/m/195/6'

Damper at 10

24:39

22 minutes, 30 seconds. But I'm adding another 30 seconds because I had to stand up and shake some blood into my feet... They were going numb... Anyone have a solution to this?

Anyhow, total time: 23 minutes.

Subbed 500 sdhp
31:33

Haven't worked out in a while due to work conflicts.

5000m in 21:50 at damper 10 (10=hardest yes? can't remember :P)

Kept at about 2:11/500m

Haven't rowed that far before so i didn't know where i was. Gonna try to keep below at 2:05 split next time, but my bases rowers aren't the best.

22:46 as Rx'd
first time. Damper set to 5. First 2,500m were like 12:00. It felt really good, could have done the 1st half faster.

I just started crossfit and this was probably the hardest one yet. Need to get a rowing machine

m/18/5'11"/165
39:08 subbed 45# sdhp's for row

Are the sdhp's harder than a rowing machine???

Row 5000 meters
20:02

Concept 2 sells these things for between $900 and $1250 plus tax & shipping and they can't come up with better straps?
Are you kidding me

21:37

Thanks for all the kind words, thoughts and prayers for my mom!

23:44
damper 4.5

Erin

20:59 as Rx'd

23 / M / 5'9" / 135lb

Front squat 1-10-1-20-1-30

185-135-185-115(broken)-155-95(broken)

This was not as fun as it looked. I kept feeling faint with the high loads and had to bail out on a couple lifts.

21:03

Did a 10k. 22min first 5k 21 the second. C2 machine.

31yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.
Row 500M
Handstand push ups against wall to 3” stack x 1,1,1,1,1

Row 5K: 19:29 PR
Foam roll after
Compared to 091209: 19:34 PR

23 / M / 5'9" / 135lb

Oh, forgot:

Total on the Front squat 1-10-1-20-1-30 WOD is 870lbs.

500 45# SDHP

22:42

25/M/6'2''/184LB
New to CrossFit and new to rowing.
20:45

Me: 43yo/M/5'10"/184lbs/14%BF (Yuck)

Warm Up: Greg A's Warm Up + some double unders

WOD: Annie

Double Unders: Did single double single double, only counted the doubles. I broke these into how ever many I could get in one shot. This varied from about 20 down to about 3.

Sit Ups: Anchored hands by my side assisting with momentum. I did all of these un-broken.

Cool Down: 10 Burpee Pull Ups

I decided to do all of the named workouts in a row following the three-on-one-off schedule, yesterday was Angie, tomorrow, Badger....

Have Fun, Train Hard,

Billy

my damper was set at 5... forgot to mention that above with my time of 22:11

Made up DL WOD, details there

M/31/5'7"/200
Sub'd 24kg (53lb) Kettlebell Sumo High Pulls
Finished 500 at about 29min.

I am wondering if the people stating they put the damper on 10 realize that is has nothing to do with resistance? The c2 rower is a variable resistance machine, you get out what you put in.

Was super excited to see this one yesterday as I just got my C2. Then.....spent the better part of the night wondering how the human body can produce so much fluid. And, I don't remember eating pizza.....

So, looks like the 5k will have to wait til another day...damn

WOD Row 5k
19.30.4

After ,as if my posterior chain wasnae already fried,did,hpc,cln,high-pulls,sn.halt.d/l's,sn.high-pulls and rdl's on a step,just tae kill it !

m/57/5'10"/220

warmup
3 rounds x 12
back xtensions
squats
pushups
situps
pullups
dips

23:33 damper at 10

my first WOD, way outta shape but i finished. 31:13

D
@ home
21:25

5K row 22:55

M/5'9"/188/52

21:22.0
avg 500m split 2:08.2
avg watts 166
drag factor 124 at the bottom of a 5 damper setting on the gym erg

goal for the next one is sub 21.

f/28/168/5'9" in DC

M/34/165
damper #5
22:23

Subbed 500 SDHPs: 23:33.

500 SDHPs 40:15

for some reason my gym doesn't repair broken equipment too quickly but if the tanning bed have a problem it is fixed ASAP. I guess priorities are obvious.

set of hammer lunges (front, side, and overhead) 10lbs

23:50

Should get down to 21:00 next time.

F/17/5'7''/140

100 Burpees for time:
11:13

20:23...that was a little rougher than I remembered. Played with the damper settings throughout the workout settled in around 7. Looking forward to tomorrow.

M/49/6'3"/195

21:03 5k row

rowed another 2.5k
11:43 after a 10 min. rest

First time rowing more than a 1K. Wasn't sure what pace to do, but 2:00 / 500 M seemed like a good place to start. As Rx'd

19:51

Felt good, my lungs and back were fine, my hamstrings and glutes were screaming.

First time rowing 1000+ meters.

23:21 5k row

Got into a good rhythm and then got a call with 1,551 meters left at 16:41. Call took about 15 minutes.

First time rowing 5k:
21:58 @ 4 damper setting

<3 this workout

yay!

M/30/5'10/ 150 (MTN WARRIOR)

5K ROW - 23:21 AS RX'D

DAMPER @ 5

SANTI

5K damper @ 5 Time: 26:30
I just bought my own rower and I absolutely love it!

m/170

as rx: 19:40

then did my own christmas wod, 12 rounds where the first round is 1 rep, second is 2-1 reps, third round is 3-2-1 reps, continuing for 12 rounds of:

1 Snatch @ 135
2 Thruster @ 135
3 L Pull Ups
4 Inverted Burpees
5 Double Unders
6 Deadlifts @ 135
7 Back Squats @ 135
8 Jumping Pull Ups
9 Burpees
10 HSPU's
11 SDHP @ 135
12 C+J @ 135

Time: 57:17

Used 20k Kettlebell for a combination of swings, hand 2 hand swings and dead snatches 27:26
(Rowing 5k might have been easier)
m/52/218

m/33/5'10"/188
As Rx'd
22:28

23:30 - damper set on 3

21:07, well off PR time

MGySgt. USMC M/48/6'2"/210

SDHP x 500 in 46:56

Tried to the mechanics more than the intensity.

OooRahh CrossFit

My globogym's rower busted at 4917m!! Argh! 20:07 at that point.

Made up the bench w/o too:
295-245-295(f)-225-275(f)-185
Broken like Humpty Dumpty, but ohhh it felt good!

M/39/5'9"/200/19%BF

New to WOD's and first time on Concept II. Loved it! Time was actually better than anticipated at 22.55 with damper set at 8. Heart rate stayed between 148 and 155 bpm. Warmed up with slow jog to gym and cooled down with short run back to barracks room. Using crossfit with conventional lifting to shred a bit! WOD's in am and lifting in PM. Lifts are 5-6 days a week and WOD's are well, what ever you say they are! Again, love it!

Not as rxd; read 3k instead of 5k. Did 3k in 11:42. Layed on ground one minute, JS asked me why no 5k. Back on rower. Time of 19:55.

So I can go and workout intensely, and then go home and eat my 2 cups cooked pasta with my 1 2/3 tsp soybean oil, and 5 oz of salami to properly refill my glycogen stores?
What about my calcium stores with this increased renal acid load when my body is already starved for buffering agents?
Doesn't quite sound like it would be the best option for optimal performance. Maybe look a little more into the food quality rather then just the quantities of the food coming in?

one of my fav!
iv always liked the rower cause its simple, just row!

i had a Op in early May 09 to remove plating in my arm and in late May i did this for the first time, i got 19:25 but i think i suffered several heart attacks, i was shat!

In July i rowed a 19:08, i was stoked but completely spent, i coudlnt give anymore if i tried!

today coming back from a bit of a cold and holiday cheer i rowed a 18:43! i was suffed and gave it all i had but stoke with the result!

ill be happy not to see this for a while tho!

as rx'd: 20:54

5000m row
23:26

As rx'd
damper at 10
22:00

First time rowing so I learned a lot!

rx'ed
22:00

21:06 at a 5 setting

45 lbs/500 SDHP
41min.??sec Forgot to stop the watch.

Smoked.

sub'd 3 mile run
Time ~20'
Down Yale to falls, back
2345L

19:57 PR. Set the damper on 5. First time I've broke 20 minutes on any kind of 5k.

18:32 pr

damper 8

higher I set the damper, faster my time...? Same perceived work load (always sucks the same)

Or maybe because I'm a bit larger, maybe a bit stronger than avg. rower, a higher damper lower stroke rate fits me better?

Any advice?

Rx'd

21:54 damper on 5

no warm up

19:34 (damper 4)
First time. Held steady at a 1:58/500m pace. Next time shoot for 1:55/500m or faster.

finished with "Tabata Something Else" with my wife

Me
pull: 8,7,5,4,4,4,4,4 (narrow grip dead hang on skinny bar)
push: 10,10,10,10,8,8,7,5
sit: 16,15,14,14,14,13,12,12
squat: 17,17,17,16,15,14,13,15
total: 342

Her
pull: 7,5,5,6,5,5,5,5 (jumping pullups)
push: 8,9,7,7,7,5,6,6 (1st rnd regular, all others knees to ground)
sit: 5,8,8,8,8,8,8,8 (started late on 1st round)
squat: 12,14,15,14,14,13,13,12
total: 266

23.20

As rx'd:

5km @ damper level 10
19:18

I have to get some training on the rower for sure.

As Rx'd:

5km @ damper level 7
21.08

Never done the row machine for, I was toast.

Pine M/250/26/5'11

m/45/165

21:30

21:40 KAF

M/23/6'2/160

24:09

21:56

wod as rx'd
19.43

Setting the damper on 10 not impressive.

I was making the mistake of setting it on 10 until I watched the demos on this site. (I'm in my 4th week of CF.) #197 Eric - You're 100% right - the demos on rowing indicate it has nothing to do with the damper setting. You get what you put into it.

as rx'd. 10 damper

TIME - 20:56(PR)

#133 (Thatcher): I too was frustrated when I saw the posted times "As Rx'd," esp. for the one-handed pull-up workout (with a 60 lb dumbbell) a few weeks ago. After reading these posts (and the link for the world record!) I realize some people are either exaggerating or there's something wrong with their clock!

Thatcher (Comment #133): I too get frustrated (with myself) when I see some of the times posted for the WODs. I'm impressed, especially after watching some of the demos - there are a lot of elite atheletes on here! However, when I saw some of the times for the one-handed pull-up workout with a 60 lb dumbbell a few weeks ago (e.g. "As Rx'd 10 min."), I suspected that a few people are either exaggerating or there is something wrong with their clocks! After reading some of the times above and comparing them to the world record times and the professional rowing times, I now know my suspicion is accurate - A FEW people, for whatever reason, are inevitably going to post bogus times/loads. I've concluded I'm going to ignore it and simply compare my time to my previous times and go for PRs, which is probably the idea anyway. Most of us are not on here to impress anyone; we're here to improve ourselves. I'm glad you said it though b/c I don't want to feel like I'm a pessimist (just realistic).

WOD - 21:57

33/m/210/6'5"

subbed 5 miles for 5 kilometers: 39:30

oops...i ran not rowed.

M/32/6'3"/203

As Rx'd: 18:39.5
Damper 5.5

20:23 damper setting 10
Garage was cold, rowed in sweats and gloves. Took a week off for xmas travels. Shoulder feels much better but I feel like crap. Too much xmas cheer.

22:40: damper at 4

My back was killing me. I did not have fun.

M/40/150/65"

dampr set at 10 as rx'd 24:00...

Cold in my garage about 15 degrees F. Previous time 19:32. Aiming for 19:20. Pulled like crazy

19:08.2 PR WooHOO!

M/42/5'10"/203

49/m/190

21:55

first post - 21:34

25:44

34/m/210/6'5"

18:48

Decided to do this today, legs were a bit fatigued from 5 mile run yesterday but still did alright.

35/M/5'9'/260

First time going over 1,000m....

21:45 - 4:22 splits

Pretty happy considering I'm one out of shape SOB working my way back to the promised land..

CFWU x2

32:45
400 sdhp

19:57

M/39/5'10"/180

50/m/140
18:49

First time rowing more than 1000m

21:03

28/m/100kg

19:03

4:03(55/67)/4:17(68/71)/4:17(70/73)/4:19(70/73)/4:15(71/74)
Total= 21:11 (67/74) PR
Left glute super sore at 3.5K ~200 or so 3 short pulls 5 damper.

29:03

damper at 7.5

damper at 5, 19:29

M/30/6'3"/225lbs

20:59 as RX'd (damper at 10)

No rower so ran it in 26.00

20:55 as rx'd
first time at more than 2k

22:30 D4 well off pr.

20:51

19.35 as rxed

subbed 500 reps sdhp (25 lbs)

43:59

M/33/5'4"/142lbs
As RX'd
21:38
First time going over 1000 meters

as rx'd:
26:33

compare 080116:
26:27

1200 Double Unders - 33:15

100 sdhp
500 single unders
100 sdhp

about 12 minutes

m.23.175

20:55

m/57/5'10"/180

20:58 Damper at 5.

Sucks.

Did it at Globo. Should have done it at home.

Excuse #1: At a couple of minutes into it, pulling steady 1:54-1:55, I had a terrible itch on a part of my back that I couldn't reach without putting the handle down. Took me out of my rhythm, cost me double-digit seconds as well.

Excuse #2: Had to keep reaching down to tighten the foot straps. Maintenance at Globo is a joke. And Duffy 182, right on. C2 should be able to get it right for all the dough. I've owned four or five of these things, and those straps always suck.

Excuse #3: Entropy, i.e., age. Thank you for depressing the crap out of me, Bob 136. (just kidding, sort of).

5k used to be an off day before I started doing Seals body weight stuff and then moved on to CF. Most days I'd row between 7500 and 15k. Always set the damper at 10, never moved it from there, didn't know any better, didn't care. Did very little interval work. I'd average 2:05/2:10 most of the time, and when I pushed it, I could sometimes, not always, finish 7500 in just under 30 minutes. On my birthdays, I would row my age in meters, but I skipped that this year.

If I could just get under 20 minutes again, just one more time.....(there's a movie idea in this. Wonder if Pacino wants to play Lucifer again, maybe make me---the character in the movie--- a deal?)

jmsny111752

250 sdhp @ 45lb.

24:54

M/33/145lbs/5'5"

22:59

M/37/209/6'2"

18:43.2

Haven't been able to crossfit for about a month due to a small injury and TONS of work...hopefully I'm back.

As rx'd:
21:23

M/63/198-Row 5K (Estimated- on Total Gym- 18:48- judging by the other times I see, must be shorter than I thought. Gotta re-think this.

21:46 damper set at 4 no pr

ran 5k at home route 26:47

Feeling sick, yuck, 31:23 on the line between 5/6 (I don't actually know what this means though), first time rowing a 5k and coughing the whole time. Had to try it though...
f/5'5"/27/177

19:55

F/24/152

2.5K due to lack of time.. rower set at 10.

12:38

19:41 - fun

22:14, rower set at 10, could hardly maintain a grip at the end!

20:14

CFWU (5 pu's/round)

24:30

30/m/71"/184#/Camp Taji, Iraq

CFWU x3 (15ea)
21:24 on concept2.

Looking forward to Thursday.

20min39sec

20 min. cardio then wod as rx'd

on concept2
level 5
23:48

bw - about 183

CFWU x 3

wod as rx'd
20.50
damper setting on 5

ugh

M/25/5'9"/185

Row 5k

Time: 22:34

1st on the rower for more than 500m. Nice WOD, I didnt really know the best way to row (long pulls or quick short pulls), either way pace wasnt what i wanted, legs were on fire after wards. I just kind of rolled to the floor when done, go harder next time. I think rowing is harder than running, maybe coz I dont have good tech. Ha.

DO WORK!!!

Oh forgot damper @ 5.

m/57/5'10"/180

Was I too wordy? OK, just the time this time:

20:58, damper 5

jmsny111752

5K row, damper on 8: 27:45. I run a day behind for my schedule. I see tomorrow (December 29th) will suck again.

25 min, give or take a little, forgot to set stop watch, damper on 10 just read the article, will adjust damper in future

damper on 10
22:27

m/30/5'11/185
5k row damper on 7
18:10

forgot to start my watch at first and remembered at around 4600m left. not exact, but in the area. next time i'll remember to start my dang watch when i start!

added 1:30 to my time at the end, so it was about 20:15.

m/41/6'0"/192

24:13

23:11...it might've been 22:11 but I don't think so...first time rowing that far...good workout

M/48/6'/182
26:13

23:08

first time rowing past 2K. Got 20:21 with damper set to 5. 38/6'/197lb

Holy Crap!

No rower, subbed barbell SDHP's.

Got to 250 Shin-to-chins and my time was about 17:30; thought I was going to die. Knew I couldn't physically make 500, so I set my goal for 20 minute max. Made 330 shin-to-chins in 20 minutes and had no fuel left in the tanks!!

My arms were stuck in a bent (row) position.

Semper Fi.

21:40

5000 M row
22:53

Damper 5
23:15

19:10

(avg. 500m 1:55)

M/49/153/1-1-06

Combined with 12/28/09 from the Archives

3RFT
Row 1000M
21 HP Snatch (45#)

22:33

19:51.6

50 sits
30 back exts
135 bench x 20.15

5km row. 23.40

doing this again on thursday night, should beat it by a minutes easy

18.48.7

PR by 10 seconds and 30 seconds faster than last time.

Here's the weird thing though. I am 5kg heavier than normal, have eaten nothing but carbohydrate for 2 weeks and have been drinking a bottle of red every night.

All this stuff about paleo and zone improving performance.....it ain't doing much for me!

20091229 1730hrs
WOD091227: 5km Row
As rx'd in 21:32 on my bombproof and 27 year old C2 model 'A' (with a PM3)

18.48

PR by 10 secs despite being 5kg fatter than normal and having had nothing but carbs and red wine for the past 3 weeks.

Not sure paleo/zone does much for my performance!

3 weeks ago, pre my Christmas over indulgence, I did 19.18, so somehow I've improved by 30 seconds in that time

20:16.5 First time rowing > 2k. Was trying for sub 20 mins, but ran out of steam at the end.

Realised that's quicker than my most recent 5k run time. So is rowing supposed to be faster than running, or do I need to pick up the pace on the run?

PR. 20:32.
Stopped to wipe/water. Get under 20 next time.

20:30 - PR

m/32/5'9"/175

21:51 damper setting 5

M/25/5'10/195

Damper Setting 8

21:48

24:43 (a PR - albeit a slow one!)
D@4

usual warmup
24:08
m/45/226

First time ever I row 5k.
Time 23:57

4250m row:

estimate

19:00 12/28/2009

In cleveland:

Row 5k: 19:58 then

Bench:
255 x1
205 x10
275 x1
185 x18+2
275 x1
155 x13,135x10+5+2

Total= 1330

later,
b
m/33/5'8-1/2"/169

20:19 damper setting 5

as rx'd:

23.17

M/33/160 6'1

21:52

m/45/200#/6'3"

25:24

M/15/5'4/117
Ran 5k instead of row 5k.
25:09. very happy

21:01, damper at 5. Sub 20 definitely a possibility.

M/38/190

CFWU X 3

21:34
damper at 7

jeff @ home
19:04

19.38; just off of PR. A more consistent effort, starting not to be a torture test to row.

20:33 ~ pr by 10 seconds

23:19

24:44 (damper setting: 4)
It's been a long while since my last 5k row. Glad holidays are over!

23:33

@theicebox

22:10

23:28

20:49

"Mrs. Miyagi"
24:10

CFWU
5K row
100102 - 20:43.2
090530 - 19:45
090124 - 20:36
M/49/193#/72"

m/26/230/6'3''

5k row

21.45 gonna start doing that kinda distance at least once a week wasnt too bad and i wanna see what kinda time i can bring it to.

@ the sweatbox
as rx'd

23:02

25.35 as Rx'd

20/m/5'11/167

did 50 burpee clean & jerks, 25 pound dumbbells

10:30

22 minutes

M/39/197

20:46------PR.

7

As rx'd: 18.14

M/25/5'9"/195

25:49

22:21

19:21 as Rx'd damper set at 7.5

M/36/6'-1"/215

20:22

20:10 setting 4.5
Male, 34, 168lb
I saw god after 2000m
then it all went black..
ouch!

Damper at 10

21:36

row 5k - damper setting 4

22:26

Damper setting 5. 21:30. Moved the rower like crazy, not enough power going into the flywheel.

M/20/5'10/136

damper on 3/4

22:13 - PR! by 1:02

21:05 damper on 5

First WOD since before the holidays. Good to be back.

m/36/5'9/176
CFWU-3. Reg. Superman. Burgener. DU.
20:57
Disapp w/time, but happy w/most of tech. More back lean at end and elbow pop.
2/9/08: 20:24
Jan 08: 22:29

Never done it before:

29:33

Row 5K SUB 500 Sumo Deadlift High Pulls

43:01

19:57

as rx'd

As rx'd

22:25

CFWU 3x12 Subbed BackExt. with 45lb bar DLs and subbed dips with Push-ups.

Row 5K
24:45

That sucked!!! haha

As rx'd

21:37.3

M 22 6'0 158

I don't ever row so I can't wait to feel the pain tomorrow haha

CFWU then row 5k

21:45

sub'd 500 SDHP @ 45#
25:25

23.m.139.65"

as rx'd
23:23(PR)

24:51
M/35/195/6'-1"

23:30

level setting on 6 it took me 19.10 and then did fran. fran took me 5 min. M/21/215/6'

Pushed for time, only managed 1750m after the warmup.
First 1k in 3.54, sprinted the rest in 250s.

20:26 on my "new" Craig's List Model B!!!

after clove:

2500/1500/1000 = 26:07

M/34/170

Row 3K (only had time for 3K):
11:50

Did this hungover to worst time ever I'm sure: 22:59.

500 sdlhp 45lbs - 29:58

sub = 500 sdlhp w/ 45# bar = 39:00
1st 200 broke into sets of 20 with a few sec rest between. I think I would be better off using lighter wgt

34 yom

Damper on 6
26:16
First 5k row ever. Modest effort

44 yom 202 lbs.

Damper on 6
27:30
1st ever

row 5k
time=25:20
Back was hurting on this one so had to readjust a couple of times.

19:56

CFWU x3
BWU
WOD: 21:38

31/m/165/65
20:40 (PR by almost1 min)

37/m/192

19:28 (my first time ever doing this), have done lots of 1000M and 500M rowing before but this is hard! Nice one.