December 29, 2009

Tuesday 091229

Row 5K

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Compare to 091227.


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Smith River Hotshots Night Ops

"Body Weight Perception" with Dr. Nicholas Romanov, a CrossFit Journal preview video [wmv] [mov]

CrossFit Running Certification with Dr. Nicholas Romanov

"Kids Class" - Chris Spealler visits CrossFit Sri Ram Ashram in Haridwar, India Part 2 - video [wmv] [mov]

Posted by lauren at December 29, 2009 5:00 PM


Comment #1 - Posted by: jr at December 28, 2009 5:00 PM

What? Hmmm...repost?

Comment #2 - Posted by: KA at December 28, 2009 5:01 PM

What? Wait, didn't we just row 5k 2 days ago.

Comment #3 - Posted by: CaptGravy at December 28, 2009 5:02 PM

Great programming, Coach.

Comment #4 - Posted by: Christin at December 28, 2009 5:02 PM

I'll check back later I guess I am missing something here......or is this my punishment for missing this WOD because of holiday festivities....

Comment #5 - Posted by: bigchip at December 28, 2009 5:04 PM

Before all of the "What? Again?" posts...

Remember, constantly varied.

Try to beat your last time.

Comment #6 - Posted by: Dan D. at December 28, 2009 5:04 PM

this should help of the goal of 100,000m on rower by qualifier. started yesterday, ahaha

Comment #7 - Posted by: Keith at December 28, 2009 5:04 PM

reminds me of that time the cycle ended on a 10k run, then after the rest day, guess what? Run 10k!
remember that?

Comment #8 - Posted by: ian M/32/182/5'11" at December 28, 2009 5:05 PM

Constantly varied means being abled to repeat if need be

Comment #9 - Posted by: Hunter at December 28, 2009 5:07 PM

#8, yes I remember! haha

Comment #10 - Posted by: Richard Vanmeerbeek at December 28, 2009 5:09 PM

Is this some sort of sick joke?

Comment #11 - Posted by: Michael at December 28, 2009 5:10 PM

Sweet! Never would have guessed we would repeat it again. That is constantly varied! ROCK ON COACH!

Comment #12 - Posted by: J0Sh at December 28, 2009 5:10 PM

Your kiddin me.......again wow

Comment #13 - Posted by: Bill S at December 28, 2009 5:10 PM

Rock On! Hey, I should post this early on, if you complain, wine, cry or act like a punk then remember this. CONSTANTLY VARIED, FUNTIONAL MOVEMENTS, PERFORMED AT HIGH INTENSITIES! The only reason you might be mad is because you hate to row OR you suck at it. Either way, deal with it and you will get better.

Coach ... Thanks

Comment #14 - Posted by: Eric Pelletier at December 28, 2009 5:10 PM

is this the first time a w.o.d. has been duplicated? I know am just a crossfit newbie but i need some reasoning behind this.

Comment #15 - Posted by: Jorge Montesinos m/26/5"11/194 at December 28, 2009 5:11 PM

Ha ha... My wife got me a rower for Christmas!

Comment #16 - Posted by: mcdontron at December 28, 2009 5:12 PM

I knew I shouldn't have done 1500m rowing in my warm-up today...

Comment #17 - Posted by: TJ at December 28, 2009 5:13 PM

#16 - I recommend reading the previous posts and thinking a little bit about them. Your answer is in there.

Comment #18 - Posted by: Greg C at December 28, 2009 5:13 PM

More SDHP????????? God, I need a rower.

Comment #19 - Posted by: JustinT at December 28, 2009 5:15 PM

sdhp's for the thousandth time

Comment #20 - Posted by: Clown Baby at December 28, 2009 5:16 PM

Awesome videos with Speal in India. I love there energy with the kids! Very inspiring :)

Comment #21 - Posted by: Richard Vanmeerbeek at December 28, 2009 5:17 PM

Constantly varied

Comment #22 - Posted by: Russell Berger at December 28, 2009 5:21 PM

Wow, that totally works out because I missed the one a couple of days ago. Haha.

Comment #23 - Posted by: Daniel B at December 28, 2009 5:22 PM

When I suggested more endurance on the message boards, I didn't expect anyone to listen!

Just did yesterday's Row today - snatch tomorrow - though it will just be skill work, so probably supplemented with Back Squat and Cleans more in my weight class.

Time on 5K was 20:35 today - I'm going to slow my pace this time, I tried maintaining a 2:00 even all the way through - but almost came to an instantaneous dead stop around 2750m - slowed a bit after that (being 4 seconds ahead of pace then) lost 39 seconds in the last 2250m. I'll try 2:05 with a strong finish this time, see if it gets me any better.

Comment #24 - Posted by: Nathan at December 28, 2009 5:23 PM

Bet no one saw this coming

Comment #25 - Posted by: thatguy at December 28, 2009 5:24 PM

I totally agree with you Eric. Suck it up and enjoy the ride, beat your last time. Or dont do it. But I dont think this is a place for negativity. Its the coaches job to provide a workout schedule that will help us all achieve our goals. If you dont like the workouts do something else and spare us all of the negative comments.

Comment #26 - Posted by: zach at December 28, 2009 5:24 PM

I will get fitter rowing another 5k. So i wont complain. I am not experienced enough to refute, so I wont.
Hopefully the snatches will have jarred something loose to improve my time

Comment #27 - Posted by: Zach 24/m/175/5'9" at December 28, 2009 5:26 PM

I knew as soon as I saw this again, all hell would break loose :)

Big fan of the Row, thanks much!!

Comment #28 - Posted by: Gordo at December 28, 2009 5:27 PM

I don't have a C2 rower and I don't plan on doing 500 sumo dead lifts so will substitute something else. There's a lot of WODs to choose from.

Comment #29 - Posted by: phil g atlanta, ga cf since 8/21/09 at December 28, 2009 5:28 PM

I made up yesterday's WOD today...not smart...oh well, I guess I'll try again tomorrow depending on how I feel...or maybe I'll hit me up some Angie! (my favorite WOD)

Comment #30 - Posted by: Isa at December 28, 2009 5:33 PM

It's free, like the US. If you don't like it, you don't have to be here.

Comment #31 - Posted by: otherthatguy at December 28, 2009 5:33 PM

Just got home from a 10k run in my vibrams, checked the WOD.

Thanks Coach!

Comment #32 - Posted by: adam at December 28, 2009 5:34 PM

as Rx'd:

Not bad, but I think I can do it faster. I had a long BJJ class earlier today which sucked up some energy.

Comment #33 - Posted by: Rick Lipa at December 28, 2009 5:38 PM

oh I'm so going to beat my TIME and WILL do the hole 5k tomorrow I cant wait!

Comment #34 - Posted by: Misty at December 28, 2009 5:38 PM

SWEET!! Hopefully this time, i can get my feet out, BEFORE I fall off!!!!!

Thanks Coach.

OH and to all the cry babies, if you you dont like it find someother kind of programing, if not...shut up and train.

Comment #35 - Posted by: Greg P at December 28, 2009 5:43 PM

I am liking this coach. Bring it on

Comment #36 - Posted by: Michael McCoy 5'11" 170 lbs. at December 28, 2009 5:45 PM


time to get the ice bath ready

Comment #37 - Posted by: Jake m/22/5'9/170 at December 28, 2009 5:50 PM

i was joking with my workout partner yesterday that it isn't very functional to row 5k just once, because every trip you take usually has a return trip. So as far as constanly varied functional movement, this hits the nail right on the head. Now all we have to do is perform at a high intensity. I love crossfit!

Comment #38 - Posted by: jnel at December 28, 2009 5:51 PM

I'm pretty sure Coach is reposting this on purpose. There is an article in the Journal about the reposting and purpose of running 10k wods when Coach did this very thing with a 10k run. There is method to this madness. I will try and find the link to the article and post it later.

Comment #39 - Posted by: Ben at December 28, 2009 5:51 PM

Here's that link in the Journal:

On October 16, 2007 and October 19, 2007 the wod was "run 10k"... This has happened before.

Comment #40 - Posted by: Ben at December 28, 2009 5:59 PM

Speal = another reason why the Cf community is so cool.

Comment #41 - Posted by: Pat Sherwood at December 28, 2009 6:04 PM

Well...was going to make the 5k row up Wednesday so looks like two 5k rows in a row. Or maybe I will actually run one of them...

Comment #42 - Posted by: Amanda F/19/5'7/180 at December 28, 2009 6:05 PM


Comment #43 - Posted by: Max at December 28, 2009 6:20 PM

Hey Ted

Just so you know the 2007, 2008 and 2009 Men's Champions at the Games were all following main site programming leading up to their victory. Only difference was some supplementing with heavy strength stuff, 2 a days etc.

Comment #44 - Posted by: Chris S at December 28, 2009 6:26 PM

Awesome! i am loving this. lets see if i can beat my 19:30!

Comment #45 - Posted by: neil at December 28, 2009 6:31 PM

why all the complaining about rowing? You might have to row 5K every other day for a year in real life. Get with the program and stop whining.

Comment #46 - Posted by: Greg at December 28, 2009 6:39 PM

Aw right, I'm the new guy here, so what do I know? But reading these comments, some of you got the double 5K row in your teeth and got amped! Thats the stuff! But the rest of you Nancy's out there complaining!?! You call yourselves Crossfitters? You probably brag to all your friends how tough you work out and how rounded your fitness is! And brag you should! Loudly! You chose Crossfit because its harder than the alternatives! You come out every day and kill it, you may measure your food, you study and you know you can eat a Globo for lunch. Now show your stuff and row another 5000 faster than you did two days ago! And like it because it sucks!

Peace and good health to you all!

Comment #47 - Posted by: Ian at December 28, 2009 6:42 PM

What should I do If I dont have a row machine

Comment #48 - Posted by: lupedec at December 28, 2009 6:46 PM

I did the 500 SDHP the other day. Can we substitute low cable rows also instead of the rowing machine?

Comment #49 - Posted by: Dalton at December 28, 2009 6:55 PM

Expect the unexpected.

And get comfortable with uncomfortable.

Comment #50 - Posted by: George Karaminas/M/29/5'10"=1.78m/162#=73.5kg/CrossFit Laval at December 28, 2009 7:02 PM

No rower, don't feel like going on Post to wait for the one C2 Rower.
So I'm going to do 4 rounds of:
Speed bag, Heavy bag and Burpee's with my 40lb vest
PS quit complaining and work out

Comment #51 - Posted by: Pete In Sun City at December 28, 2009 7:02 PM

To new to complain and I have no reason to doubt the WOD's. I gonna get mine.

Comment #52 - Posted by: AD at December 28, 2009 7:04 PM

Adam A - Are you kidding me?
Spence - Sounding a little bitter, maybe you need to move on to something else. I have never taken a cert because I have that option. Would it help, probably, but I don't bitch about it or take pot shots at Crossfit because of it. You can buy into it all if you like, but you also have the option of not doing it and still following the main site WOD's - for free I might add. What is with all the negativity in the early posts as of late. Come on people save the debate and beefs for the forums or blogs...

Comment #53 - Posted by: Troy at December 28, 2009 7:11 PM

I'm starting to think this is how Coach comes up with his WOD's:

Gets lost in the wilderness.
Survives 3 days.
Radios for pick-up.
Documents what he did as the main site WOD.

...I'm in

Comment #54 - Posted by: cory at December 28, 2009 7:12 PM


I'm not kidding. I'm genuinely curious. I'm not complaining. I'll gladly be doing the WOD. It's just that with all the X-Fit aversion to machines, I wonder why rowing is considered different than other "cardio" machines like an elliptical.

No need for condescension here.

Comment #55 - Posted by: Adam A. at December 28, 2009 7:26 PM

I'm curious to see if anyone will break another world record! According to the posts the other day a few people came awful close. (I think somebody posted 12 min? LOL)

Comment #56 - Posted by: MK at December 28, 2009 7:32 PM

Hey Spence
I actually went to the Running cert and feel it was worth every cent. You could gather the info they present from other sources, But the opportunity to spend a weekend with the endurance trainers is worth it. I shared your view prior to attending, but needed to do something about my running skills(it was my goat). I went as a last resort. The Endurance cert is a completely different approach to training for marathons, tris and ultras. I hope you don’t take this as a slam on your opinion. Feel free to highlight my name and email me. I will tell you all about its benefits

Comment #57 - Posted by: Allie 39/M/165 at December 28, 2009 7:34 PM

man I wish I had still had access to a rower, sorry coach, gonna have to sub in for some of the awesome WODs I missed during break.

Comment #58 - Posted by: kafkaBro at December 28, 2009 7:37 PM

wow, i didnt see this coming at all! i kept refreshing the browser as if the WOD hasnt been updated yet. hahaha

love the new programming. from 5k rows two days after one another to the 1-10-1-20-1-30 rep scheme.

Comment #59 - Posted by: Jonathan Dinh at December 28, 2009 7:39 PM

Adam A: The C2 rower is not a machine, machines make life easier. There is absolutely nothing easy about a 5K row. No constantly moving band for your feet to follow, no stairs moving, just you pushing with your legs and pulling with your arms.

Work on technique, beat last time or do 500 M intervals for 5K. I am looking forward to the row.

Comment #60 - Posted by: Bryan K at December 28, 2009 7:41 PM

Awesome! If you love rowing, get after it! if you suck at it, now you have the opportunity to get better! EVERYONE WINS! After all the strength WODs last week, this is a great change of pace. Keep em coming, coach! And Crossfitters... hammer that damn rower!

Comment #61 - Posted by: brian at December 28, 2009 7:43 PM

why don't these rowers have gel seats??

Comment #62 - Posted by: mike/40/6'3"/225 at December 28, 2009 7:49 PM

#51 Spence- went to the one at CF OneWorld in Sept. WORTH EVERY PENNY.

did SDHP sub at 7500' MSL - :24:44. mind numbing.

Comment #63 - Posted by: Justin D. _ 30/M/6'/200 at December 28, 2009 7:53 PM

only a week and a few days change til i can get back into the gym and do more crossfit! until then, envy.

Comment #64 - Posted by: mike at December 28, 2009 8:11 PM

Storm Normandy for time.

Seriously: I do miss the 2003 style WOD posts where coach laid out the method to his madness. It's easier to grind out an undesireable WOD when you fully understand why it's been programmed that way. A bientot...

Comment #65 - Posted by: Simon - Alberta / Canada at December 28, 2009 8:15 PM

Alex #64... you should ruffle a few feathers with that comment! Maybe... the wods arent that much easier, maybe you are just that much stronger!
As for the post... every day all around the world new crossfitters are logging on and forging their way through these wods. As a crossfit coach i can tell you that the heart of all boxes around the world are not the fastest, strongest or toughest dudes and ladies out there... but all the other people who show up every day, tackle each wod with everything they have with NO COMPLAINTS! And besides.... if you row hard enough, rowing a 5k in two days out of three should absolutely kick your rear. So.... rather than whine about poor programming, create your own or row HARDER!

Comment #66 - Posted by: brian at December 28, 2009 8:15 PM

and just like that.... poof gone. hmmm. maybe he is out rowing a bit more

Comment #67 - Posted by: brian at December 28, 2009 8:16 PM

Thanks guys for giving me a good laugh this evening. I always like to see the bitching and moaning whenever an unusual WoD is posted.

Comment #68 - Posted by: tony at December 28, 2009 8:29 PM

snatches hurt shoulders too much still so did a metcon:

21-18-15-12-9-6-3 DL 165
3-6-9-12-15-18-21 Burpees
= 22:27

Have not had any energy but this was good mentally anyhow. Mom is home, mostly because weather is bad and supposed to get worse. We are helping her around but hard to see your mom in so much pain :(

Walked tonight too- in the deep snow about 50 min. That was refreshing.

Hmmm..if not too terrible out tomorrow maybe I will sub hiking in the woods, deep snow and skip the gym.


Comment #69 - Posted by: in8girl at December 28, 2009 8:29 PM

Scaled down to 250 SDHP's
time: 17:57
struggled after the first 100;
good workout today!

Comment #70 - Posted by: Chuck m36/5'8"/175 at December 28, 2009 8:33 PM


c2 rower, damper 10:
5k as rx'd:

17:58 PR

Comment #71 - Posted by: mackeyhermosillo at December 28, 2009 8:34 PM

Ouch! I'm still sore from the last one!! LOL

Comment #72 - Posted by: Mike m/20/6'2"/225 at December 28, 2009 8:34 PM

That was cool.

Comment #73 - Posted by: Jeff at December 28, 2009 8:38 PM

adam a
rowing involves the use of every major muscle group in the entire body - legs,back,core. etc.
You get the squat movement on every rep, and a pulling/lifting motion also. Functional movement in every aspect. Coordination between upper and lower body as well. As far as machines go it still mimics the movement of rowing almost to the letter whereas an eliptical mimics what? Hope that helps to clarify somewhat.

Comment #74 - Posted by: troy at December 28, 2009 8:38 PM

Dangit. My gym doesn't have a row machine, so I was angry the first time this popped up. Slap in the fast to have it again so soon.
CrossFit gym opening here first of the year. Gonna make up this whole cycle in January to get the whole effect.

Comment #75 - Posted by: Josh at December 28, 2009 8:44 PM

This is like the third time over the last 5 or 6 months that coach has done some thing like this, and I have to say I love it. It really blows people's minds to see the same exact workout a few days after they just did it, but that is exactly what CF is, excellent programming. Keep it coming.

Comment #76 - Posted by: Big-T (26yo/5'2"/155lbs) at December 28, 2009 8:47 PM

#47 - Ian

Well Crossfitters are awesome and they reinvigorate the group.

Good luck in your CF endevors.

Comment #77 - Posted by: bo_D at December 28, 2009 8:48 PM

I'm not sure Romanov explains things that well!

Took the running cert with Carl Borg and was great. He was able to explain things a lot more clearly. That guy in the vid when romanov asked him if you notice a difference with what he's saying "ehh not really"...funny.

Comment #78 - Posted by: Nick at December 28, 2009 8:48 PM

1. row a boat 5000m to campsite
2. set up campsite
3. two days later, row 5000m back to your car

Comment #79 - Posted by: rob at December 28, 2009 9:00 PM

Maybe I can break my Globogym's rower again! If they've even fixed it since yesterday :) I hope they have, what a challenge!

Comment #80 - Posted by: mz 28m/74"/235 at December 28, 2009 9:06 PM

Its about time we saw some USFS Hotshot Crew pics! The new fire season will be here before you know it. Cut brush!

Comment #81 - Posted by: gentle_giant79 at December 28, 2009 9:10 PM

If you've already taken the Endurance cert what will the new running cert do that's any different? The description sounds exactly the same.

Comment #82 - Posted by: Chandler W at December 28, 2009 9:20 PM

Awesome - Rowing is the key, Mikko rows a ton, rowing is one of the most taxing things you can do (next to thrusters). Rowing will turn you into a beast. Unknown/unknowable right? Hopefully its another row tomorrow....

Comment #83 - Posted by: Jesse at December 28, 2009 9:32 PM

CF fun with kids in India - loved it!

Comment #84 - Posted by: Joanna at December 28, 2009 10:04 PM

Ahha Awesome! Mike #62 Im with you on that one, plus i could hardly grip my water bottle after the last lot! ..... all together now, row row row your boat......

Comment #85 - Posted by: Nick in Aus at December 28, 2009 10:37 PM

#41 I agree that Spealer is the man! As are you, Pat Sherwood!

Im well up for the 5k row again!

Im hoping for a strength day with the new rep scheme continuing in the next cycle please.

Comment #86 - Posted by: Prinze at December 28, 2009 10:43 PM


I love the fact that I get to throw in a new PR so soon! ha Got a PR on Saturday at 20:14...

Love it!!

Comment #87 - Posted by: Biggie at December 28, 2009 10:57 PM

So how many SDHP's per kilometer? If that is the correct/suggested substitution... Thank you...

Comment #88 - Posted by: lowroller94 at December 28, 2009 11:14 PM

No sense holding back, tomorrow's rest day!

Let's see some pr's.

Comment #89 - Posted by: Ronnieboy at December 28, 2009 11:20 PM

I'm not going to lie, I kind of think Dr. Romanov is a kook.

I'm going to pass on doing 500 SDLHPs again...made up my own sub WOD b/c I don't have a rower.

(all exercises with 45lbs bar)
for time:
100 Bent Over Rows - narrow
100 Back Squats
100 Reverse Grip Bent Over Rows - med-wide

We'll see how it turns out.

Comment #90 - Posted by: Cbus A at December 28, 2009 11:30 PM

I agree with Dr. Romanov when he says "weight is a force". That's certainly true, and it's nice to have this clear definition because misconceptions about weight vs. mass are common. It's also true that weight is -- like all forces in our 3-dimensional world -- a vector.

But when he says weight is HORIZONTAL, it makes my head hurt. Either Newton was wrong about which direction gravity pulls us in, or Romanov has completely redefined the term.

Comment #91 - Posted by: physics geek at December 28, 2009 11:47 PM

I'm probably not the first to ask this question, but what is special about the C2 rower? I have access to a rowing machine, but it is not a C2 rower. Does "Row 5k" as the WOD mean "Row 5k - on a C2 rower," or does it really mean "Row 5k - as hard and fast as you can!?"

Also, I didn't post my time from my previous 5k row because, quite frankly, it was pathetic (26:55) compared to some of the times getting posted. I was tired, but I probably had some left in the tank... here's to leaving it all out on the field today!

Comment #92 - Posted by: newbie at December 28, 2009 11:58 PM

I turned 40 the other day and my balls must have dropped again because I crushed the hell out of em doing the 5k row on Sunday. I am wincing just thinking about today's wod.
20:15 to beat. Let's get it on.

Comment #93 - Posted by: Anj at December 29, 2009 12:15 AM

as rx'd


smelled like vodka and swamp ass at the gym....oh wait, that was me :(

Comment #94 - Posted by: BT M/29/6'/180 at December 29, 2009 1:09 AM

This main-site comment section is fast becoming filled with douche-bags:( I miss the underground Crossfit...

Comment #95 - Posted by: joey at December 29, 2009 1:22 AM

I agree joey. everyone needs to suck it up and eat some concrete.

Comment #96 - Posted by: Mick at December 29, 2009 1:59 AM

My goal is to be the best at Marine OCS this summer.

Should I run or row? I won't row at OCS; I will run a lot.

I know rowing taxes the body differently. Normally when I see this type of workout I just run anyway, but I have been curious about the differences between the two and the longitudinal affects on the body. I have rowed before and I enjoy it a lot, but I feel that running is more functional for my future goal.

Any suggestions?

Comment #97 - Posted by: David Avila at December 29, 2009 2:17 AM

Good luck on your rowing everybody! Just curious, how come posts are being censored?

Comment #98 - Posted by: Jon at December 29, 2009 2:34 AM

did the this the other day, @ lower 22 something. and crushed it today with 20:38.

Ive only been doing wod since 13th this month, and i have to say that my achievements so far is by far the best ive seen in any form of training ive tried.

Cheers from sthlm sweden.

Comment #99 - Posted by: Thomas 24/178cm/80kgs(176lbs) at December 29, 2009 2:35 AM

hi there, i,m up in orkney the north of scotland.crossfit isn,t very big up here as it seems to be too hard for most. would luuuuuuuuuv ta go to proper crossfit gym!!!! my time for 5k row was 18.22 and 18.08 today. i,m 42,175,84kg.

Comment #100 - Posted by: victorm1802 at December 29, 2009 3:00 AM


Comment #101 - Posted by: charbs 185/24/m at December 29, 2009 3:21 AM

Speal-Way to be the hands and feet, CF style. Very cool outreach!

Comment #102 - Posted by: Denver Sheepdog M/35/5'9/161#/CFT=870 at December 29, 2009 3:30 AM

Hello all, I've been crossfitting for abot 6 months now. I come here for info but post on the brand x site because I still believe I'm a beginner. What I don't understand is why are people complaining so much? You don't see that on brand x. Isn't all this free? If u don't like the wod, can't u do something else? It's very embarrassing to beginners like myself if u experienced folks act like this. Especially when I'm telling every man, woman, chile, dog, ant...... I know to start cf! Cut it out and start posting inspirational comments!

Comment #103 - Posted by: Sung at December 29, 2009 3:36 AM

When I die, I now know what purgatory will be. SDHP's - FOREVER. 500 reps - 38.08. Talk about a mental workout.

Comment #104 - Posted by: patrick at December 29, 2009 3:38 AM

As RX'd: 19:42

Comment #105 - Posted by: Sebastian M/23/183/81,2 at December 29, 2009 3:59 AM

uhhh?? whats with the jumping lessons? lol

Comment #106 - Posted by: Kevenator at December 29, 2009 4:05 AM

23:53 damper at 41/2

50 sec faster than Monday

Comment #107 - Posted by: dogdoc (39/f/5'7"/150) at December 29, 2009 4:07 AM


Comment #108 - Posted by: joecam 35/M/185 at December 29, 2009 4:19 AM


Comment #109 - Posted by: TomO/43/M/200 at December 29, 2009 4:21 AM

21:03, Shaved 2 min and 27 Sec off my last time. Was trying for sub 21 and I about had my heart jump out my chest trying to get it....but in the end I was 3 sec shy of my goal! Coach do it again!

Comment #110 - Posted by: NOMAD at December 29, 2009 4:26 AM

42.17 minutes

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

Comment #111 - Posted by: Glenn at December 29, 2009 4:27 AM

sub 5k row 500 SDHP


22:17 two day again. All I wanted to do was improve, but at about 90 I thought this is stupid and I will never finish. I forced myself to stay in a rhythm and next thing I knew I had 20 left. Awesome challenge!

Comment #112 - Posted by: NU M/25/177/5'10 at December 29, 2009 4:33 AM

#55 - I think part of the reason machines are used are because very few Crossfitters will have access to both a real rowing boat and a river!

Comment #113 - Posted by: Patrick at December 29, 2009 4:35 AM



Comment #114 - Posted by: cosmo at December 29, 2009 4:38 AM

Warm up: jump rope 5 min + 100DUs + CFWU x 1

125-125-125-125-125-125-125 (need to work on these!!!)

Row 5K

Comment #115 - Posted by: Donny D at December 29, 2009 4:44 AM

Come on guys. Just because a WOD is not what you expected do you all lose faith in the program?! I sure hope not...suck it up and row as hard as you can. Beat your time from two days ago, rest up, and be ready for the next WOD. Happy rowing!

Comment #116 - Posted by: Amanda F/19/5'7/180 at December 29, 2009 4:45 AM

500 SDHPs

Shaved 4 minutes off of my last time.
Not sure what my deal was 2 days ago. Must've been tired

My grip is so weak I am having a hard time typing

Bring the pain Coach!

Comment #117 - Posted by: Dan Mason at December 29, 2009 4:55 AM

Hmm... this almost reminds me of my rowing days. Only we'd be doing two all out 5k ergometer pieces in one workout (and then two more workouts that day). I was lucky enough to live on the West Coast of Canada so I didn't have to spend my entire winter on the rowing machine. Those who lived in the east wouldn't think anything of doing daily 20km erg workouts. I guess it's all how you look at it.
Hoping to improve on my score from two days ago.

Comment #118 - Posted by: JuliePlatt at December 29, 2009 4:57 AM



Comment #119 - Posted by: Adam Kemmerly, CrossFit Stillwater at December 29, 2009 5:09 AM

New to all of this. Is there always so much arguing? I appreciate any feedback and education and the fact that this is free. But, I asked if low cable rows are a reasonable sub for the rowing machine and since that post there's been mostly bickering. If someone can help out this newbie, it would be much appreciated. I really want to do this right

Comment #120 - Posted by: Dalton at December 29, 2009 5:18 AM

20:15 damper setting 5
10 seconds slower

Comment #121 - Posted by: Tyler Scott at December 29, 2009 5:22 AM

Dalton (#121)...IMO no. Low cable row is missing the entire lower-body action of the C2. Go with the sumo deadlift high-pull, which has all of the same movements of the C2, just in the vertical plane.

Comment #122 - Posted by: Matt G. at December 29, 2009 5:26 AM

#121 check the faq for a list of acceptable subs

Comment #123 - Posted by: jj at December 29, 2009 5:27 AM

500 sdhp's

28:48 (better than the other day by 1 min)

Comment #124 - Posted by: jeglit (m/38/6'4"/225) at December 29, 2009 5:39 AM

I'm slightly amused that some people on this board are skeptical about crossfitters breaking world records! Hello? Xfit is all about 'forging elite fitness'. And If you've been doing xfit diligently for some time then you too have probably managed to get, respectfully close, to a few 'world marks' in some of the exercises every now and then.

And should that be surprising in the least? Especially since a lot of the routines/standards are not competitive events where uni-directional zealots have pushed the world marks to impossible heights (e.g. in the athletic events)

Given that crossfitters are among the very fittest people on earth, why does it come as a surprise to some of you that a select few of them actually 'unofficially' smash world records every now and then? Personally I'm more surprised that there aren't even more of these 'world records' reported.

Comment #125 - Posted by: Cym at December 29, 2009 5:48 AM

19.22, first 5k row in 2 years!

Looking forward to the uk qualifiers in march!


Comment #126 - Posted by: Wes at December 29, 2009 6:03 AM


As Rx'd
Damper: 7

Comment #127 - Posted by: tnikkola at December 29, 2009 6:03 AM

Just finished beating H1N1 but was able to pull a 20:45 and my partner did a 20:54....Great work Maria!

Comment #128 - Posted by: Hans at December 29, 2009 6:09 AM

Due to stuff, I'm just back from 2 weeks off. So I modified:

1500m/7:23, 95, 115, 135
500m/2:23, 135, 155(pressed 3/4)
500m/2:17, 145(pressed 1/4), 145

My form sucks, but this is a work in progress right?

Comment #129 - Posted by: HHJ007 at December 29, 2009 6:16 AM

Crossfit newbie here...

Did Sunday's 5k row yesterday. Second time ever on a rower and did a 21:40 with the damper at 5.

Gonna beat that time today.

Comment #130 - Posted by: Mike at December 29, 2009 6:39 AM

Damper at 5
46 seconds faster than prior

Comment #131 - Posted by: J. Galt at December 29, 2009 6:40 AM

Inspiring video of the CF kids in India.

Comment #132 - Posted by: DKartistry at December 29, 2009 6:40 AM

Mixed it up after a couple weeks off:

1500m/7:36, Snatch 95, 115, 135
500m/2:32, 135, 155(pressed 3/4)
500m/2:23, 145(pressed 1/4), 145

Form sucks, but we're a work in progress right?

Comment #133 - Posted by: HHJ007 at December 29, 2009 6:42 AM


As Rx'd
Damper: 8-10

Did following before row:

135# Cleans
HSPU (turned into Pikes which I doubled)

I have a question about rowing technique. As a guy who crewed for a full 5 days my freshman year of college, I can't say much about it. But I did get a hard intro to rowing technique. Whenever I see CF coaches teaching it, they seem to ignore/leave out some critical components that would be unacceptable in rowing. e.g. not bending knees until handle passes them on way back in, using your torso weight to "pull" the row, and general lack of fluid rhythm. Why is this? Is it just a lack of knowledge in this area? Or is it "The CF way of rowing" just like the prose to running?


Comment #134 - Posted by: Jack at December 29, 2009 6:42 AM


I think it all depends on how you define fitness. Would I consider a crossfitter fitter than an Olympic champion oarsman? Depends. Could a crossfitter beat the best oarsman on the water on on an erg? Very unlikely. Could an average crossfitter beat the best olympic oarsman on pullups... of course!! I find it very unlikely that anyone in the crossfit community can beat an Olympic rower on an erg over a longer distance (2000m - 6 km) because the rower does SO MUCH ROWING and is so efficient at it while the crossfitter does a lot of other stuff. Unless the crossfitter is about 2m tall and 100 kg with a lot of rowing experience, they will not beat the world record holder on the erg. The other thing is that rowers use the C2 rower a lot. It is used as a testing tool for national team selection so elite rowers take it very seriously. Looking at the world record holders, they are very good rowers with loads of world championship and olympic medals, not some superstrong person who can spin the wheel.

I will say, however, that there has been some people outside of the rowing community who have excelled on the ergometer. One was Joanne Ritchie back in the 1990's, a world champion triathlete who used the c2 to train during pregnancy. She did an erg competition against the Canadian National rowing team in 1992 and she beat a lot of the rowers (not all and she wasn't close to a world record). Many of the rowers that she beat went on to win 3 gold medals at the 1992 Olympics.

So, yes, I believe that there are some athletes who are not rowers who are capable of holding their own with some world records on the concept 2. They will not, however, hold a 500m pace over 5000m that is 9 seconds faster than the pace that the world record holder maintains for 2000m (1:23-1:24)as someone claimed to have done 2 days ago.

Am I fitter now at age 40 than I was when I rowed 14 years ago? Maybe. I can do more pushups., dips, handstand pushups and I'm a lot better at squat cleans, overhead squats and burpees... I can do double unders and I might be a better runner. On the erg? I'm SO much slower... disheartening, really. Does that make me less fit? I dunno... I'm more well-rounded, that's for sure and I might even beat my old self in a crossfit competition, even at age 40... (given a chance to practice some crossfit stuff, however, the 26yr old Julie would clean the 40yr old Julie's clocks).

Comment #135 - Posted by: JuliePlatt at December 29, 2009 6:42 AM

bw 165

last time

this time:
subbed front squats

Comment #136 - Posted by: paulw at December 29, 2009 6:49 AM

#125 Cym:

I think the person commenting on world records was a little surprised by some of the times posted in Sunday's thread. Someone reported a time of 12 minutes, which is not only 3 full minutes faster than the current world record, but a faster pace (~1:12/500m) than the current 500m world record (~1:15).

Furthermore, do you think that rowing has not been affected by "uni-directional zealots [that] have pushed the world marks to impossible heights (e.g. in the athletic events)"? Last time I checked there is a massively competitive rowing community with made up of numerous elite athletes that focus solely on rowing. So I would certainly be shocked if someone who did nothing but main site programming (generalist training) shattered a world record set by people that focused all of their training on a single event.

Crossfit isn't about being the very best at a single exercise, it is about being very good at many different things. I think you'd see the same kind of skepticism (which would be 100% warranted) if someone were to post an 11 minute 5k run time or a 1200lb deadlift to mainsite comments.

Comment #137 - Posted by: Sam at December 29, 2009 6:50 AM

"Reach, Throw, Row, Go, but if you GO, Go with Somethin'" Or should it be, "if you row, row with something"?

(Any WSIs, Lifeguards, and old Boy Scouts out there??)

44/m/205 20:55 with one timeout to help a 3 year old out of her Snow White dress.

- -
- -
- -
- -
- --
- -- - ---

3,2,1 Go

Comment #138 - Posted by: El Tates at December 29, 2009 6:57 AM


Better than SUN by 18 SEC

Comment #139 - Posted by: CPT E at December 29, 2009 7:16 AM

Looks like another run Cert. Is this a replacement for the Cert that Brian M put on? Same with the nutrition Cert? I have both Certs (Run and Nutrition) are these Certs being replaced?

Comment #140 - Posted by: Vince SJP CrossFit at December 29, 2009 7:16 AM

2 days ago 19:11 damper on 7
today 18:57 damper on 7.

Comment #141 - Posted by: PJ NH at December 29, 2009 7:17 AM


No rower so did 5K on NordicTrack cross country skier set at 1% grade in 23:33.

Comment #142 - Posted by: John at December 29, 2009 7:17 AM

No rower, made up a workout 2 days ago (SDHPs, KB swings, Pull-ups). This time I did the 300 workout (always wanted to do it). Time: 17:49 - great workout, surprising the KB clean and press was the worst part for me.

Comment #143 - Posted by: Simon/29/M/185/5'9" at December 29, 2009 7:24 AM

Regarding the rowing times (12 minute 5k...), #135 is right on. Just want to second that.

As for the discussion about machines, everyone needs to get off of their high horse, take off the white wig, etc. There's nothing wrong with using an elliptical or a stair master every now and then, and I would argue that using one of the stair masters with the actual stairs that rotate (the bigger machine) is a workout nearly on par with rowing and running (nearly). It approximates running stadiums better than using an erg approximates rowing. If you don't believe me, walk into a Globo (if you can do it without puking omg!), get on the stair mill, crank it up to level 20 and let me know how long you last without grabbing the railings.

I used to be a Globo rat, and Crossfit has totally changed my workout philosophy, but if you become an anal scout team All American about Crossfit, you're only becoming the mirror image of the meatheads at Golds with painted-on tans and barbed wire tats. I think that any kind of workout that I can't do -- that really busts my ass -- is not only completely worth doing, but absolutely should be done. Never done the stair mill? Crank it up and let it rip. Knees killing you from too much running? Get some active rest on the elliptical. Heading to the beach this weekend? Do some goddamn curls (as long as you get some thrusters or something to balance it out).

Crossfit is not perfect, and anyone who claims otherwise, in my mind, doesn't understand what Crossfit is all about. I love it to death, but the entire Crossfit system doesn't even address swimming, which is arguably the single-exercise apotheosis of total fitness. I understand that it doesn't include swimming because it's implausible in a practical sense, but do you really think you're betraying the Crossfit ethos if you trade the mainsite WOD every third day for a pool workout? My two cents, everybody. Cash checks, snap necks. Peace.

Comment #144 - Posted by: Dave at December 29, 2009 7:26 AM

TM - 223
(M/24/164lbs - 5'7") Krak

As Rx'd 20:17 damper on 6

Comment #145 - Posted by: brandon at December 29, 2009 7:29 AM

Did 5k on a C2 rower two days ago in 21:16. Today, was at a gym with an old, off brand, rower. Did it in 14:16. Needless to say, this rower was junk, and today's time is not valid. Still, it was a good workout.

Comment #146 - Posted by: Kevin C. at December 29, 2009 7:30 AM

5k row 21:20
5k run 26:35

Comment #147 - Posted by: Kyle at December 29, 2009 7:38 AM

Chris Spealler, you are a class act. Well done brother.

Comment #148 - Posted by: Playoff Beard at December 29, 2009 7:52 AM

21:13 @ level 5, 5300ft MSL

Comment #149 - Posted by: Sean at December 29, 2009 8:04 AM

Don't know whether to laugh or cry...actually, yes I do. I'm going to laugh at all of the people who are bitching about doing this free, online workout again. Like you've never done bi's and tri's twice in the same week huh???

Anyway, going to try to beat my pathetic flu-inspired 28:37 from a couple of days ago. Shouldn't be too hard with the lack of a "vomit break" in the middle.

Comment #150 - Posted by: Rauterki at December 29, 2009 8:05 AM

22:23 @ Lvl 10

Comment #151 - Posted by: Matty in E.WA. at December 29, 2009 8:08 AM

This rocks!! I actaully love the row machine! Look forward to beating my time. Thanks!

Comment #152 - Posted by: Kelli at December 29, 2009 8:08 AM

20:21 after an early shift with hardly any sleep and a Christmas weekend off. I'll take that. I'll break 20min next time.

Comment #153 - Posted by: Russell glasgow at December 29, 2009 8:09 AM

Thought the following might help with some of the questions...

On damper settings -

Selected quote on why rowing matters -
"The athlete's anerobic threshold is the point at which the body's muscles have exhausted their oxygen store and start burning other fuel. For regular folks, reaching that threshold is quitting time; anaerobic work is 19 times harder than aerobic work. But rowing is all about harder. Elite rowers fire off the start at sprint speed -- 53 strokes per minute. With 95 pounds of force on the blade end, each stroke is a weightlifter's power clean. Rowers cross their anaerobic threshold with that first stroke. Then there are 225 more to the finish line." - ESPN Magazine, May 2000

Theories from C2 on how running and rowing compare -
"Our review of the data we received suggests that there are a couple of factors which may determine whether or not you will see a run/row performance correlation.
Your size (height and weight): Larger size (even if it's all muscle!) can slow your running times because you have to carry all your weight with you. The seated nature of rowing means that you pay less of a penalty for larger size. We believe that in general, larger people will have faster rowing times.
Experience: It may take a few years for rowers to achieve their personal bests at running and vice versa. Give it time."

My two cents - Form matters, and it makes rowing suck less. Keep a flat back with a tight core, and don't lurch forward at the end of the slide before the catch (where you're closest to the wheel getting ready to push). Make sure you keep the "oar" out in front of your knees. If you were in a real boat, you'd probably catch the handle in your face if your form sucked. Real rowers erg, but they/we also hate it (I am in the process of reclaiming my "real rower" label after a long hiatus after college). What makes rowing amazing is watching the scenery move past and feeling the boat pick up and "walk" on the water. In the off-season, you're stuck with the erg, but you still have the satisfaction of knowing you've done more in an hour or so than most people do all day, and that will make the spring season so much better.

To add some extra validation to your time -
If you scroll through, look for avg 500/m split, avg watts, and avg strokes/m. I don' know of a way to fudge your avg watts without actually knowing what they are on a regular basis.

Looking forward to it (in a slightly sick and twisted way)... later today. Best of luck all!

Comment #154 - Posted by: Allison at December 29, 2009 8:10 AM

22:30 36 y m 200lbs 6ft

Comment #155 - Posted by: Chris Gordillo at December 29, 2009 8:13 AM


23:36 FTL

Comment #156 - Posted by: SeanMerron at December 29, 2009 8:13 AM

as rx'd c2 rower 10 setting 19:38

Comment #157 - Posted by: Nick E at December 29, 2009 8:13 AM


Row 5k - 24:26

First time doing a 5k row. Felt pretty good and was shooting for under 25:00

Comment #158 - Posted by: Brian at December 29, 2009 8:16 AM


as Rx'd: 23:10

compared to:
20:44 03-30-2007
23:10 01-22-2007

Comment #159 - Posted by: OCMike (M/5'9"/168#/44yo) at December 29, 2009 8:20 AM

Smith River? Never heard of em???

Comment #160 - Posted by: john smither at December 29, 2009 8:28 AM

As a rower and member of Central Florida Crew team... I was looking at all these posted times, and thinking for the average crossfitter the time should be between 18-19 minutes comfortably. My first time doing a 6k test I pulled a 20:26. My guess is most of you are in awesome shape but need to work on technique. There really is more to the erg machine than people think

Comment #161 - Posted by: Chase at December 29, 2009 8:29 AM

Jnel #38, that is SO funny. One of the few times I am actually laughing while typing LOL ... thank you.

Comment #162 - Posted by: Kamper/M/45/74"/200 at December 29, 2009 8:30 AM

22:24 set at 10

Comment #163 - Posted by: Tim at December 29, 2009 8:36 AM

Feeling a little better. I think I had a stomach bug. Something in the food in the chow hall, I bet :(

Missed yesterday's snatches, so I did those first.
165 (-10 PR)

Row 5k, Damper on 9
Beat my first time by 27 seconds :)

Comment #164 - Posted by: Kevin Bania, 27yrs, 5'10", 179lbs, Ramadi, Iraq at December 29, 2009 8:40 AM

Missed previous 5k row WOD. Subbed 500 sdhp's since gym does not have rowing machine. Completed in 40 min. Had to break into sets of 25-40 ea.

While not proud of time, I was happy to finish. One month doing CF and loving every moment of it.


Comment #165 - Posted by: Doug at December 29, 2009 8:47 AM


Ran 5K--my body could not handle another 500 SDHPs


Comment #166 - Posted by: nutfam at December 29, 2009 8:57 AM

Loving the Speal in India vids.

Comment #167 - Posted by: RobW at December 29, 2009 9:01 AM


A good bit better than my 21:10.8 on Sunday but I am oober impressed because I got over excited yesterday after the cleans and did a steady 8k on the C2. Don't mistake me for a ores man tho the 5k on Sunday was, until then the furthest I have rowed. Mega pleased with it and will try and throw in three or four rows a week from now on. In my opinion it is the best piece of CV equipment in the gym. More rowing please coach!

Comment #168 - Posted by: 1bootneck1 at December 29, 2009 9:08 AM

33 YO/M/74"/195

19:36 - 5 sec better than 2 days ago but much harder. Different rowing machines do make a difference!

Comment #169 - Posted by: Raines at December 29, 2009 9:14 AM

Could not do the 5K today, I cannot straighten my arms out from the first 5K WOD day. Don't know if I pulled something doing the 500 sdhp or if it's just muscle soreness but I had to do a sub today. Did Michael:

Comment #170 - Posted by: SB at December 29, 2009 9:16 AM

Row 5k

The row workout 2 days ago was my first ever time on a rowing machine. I got it as a xmas prezzie off my girlfriend. Very happy to get so much use out of it so soon and to get a pr today.

Comment #171 - Posted by: Prinze at December 29, 2009 9:24 AM

as Rx'd:
Damper on 7

That is :13 faster than Sunday. Could have been even better, but felt parched and had to keep grabbing my H2O bottle...the extremely dry mouth and throat started at about 1500m and seemed like every 400-500m after that I would have to quickly grab a swig. Clock did not stop, but I bet I lost about 20-30 seconds due to pace dropping! I grabbed a couple bottles of water on way to gym and accidentally grabbed 'flavored' aquafina bottles, I think this is what caused the dryness. Note to self: check the bottled water before hitting the gym.

Comment #172 - Posted by: neil at December 29, 2009 9:25 AM

20:13. 17 seconds better than last.

Comment #173 - Posted by: sbennett at December 29, 2009 9:26 AM

38 YO/M/72"/200

20:30 as RX'd damper on 10

Comment #174 - Posted by: Brian at December 29, 2009 9:27 AM


Comment #175 - Posted by: SHAWN PREWETT at December 29, 2009 9:28 AM

M /220 /27 yrs old

as RX'd

Comment #176 - Posted by: Super_Ape at December 29, 2009 9:28 AM

I've been Crossfiting for several years now and a 5k row remains one of the toughest WO's for me. It really taxes me mentally and physically. I missed the row the other day but managed a 18:54 this a.m. I was shooting for sub 18:43, dang!

Comment #177 - Posted by: ScottT at December 29, 2009 9:35 AM



love it.

Comment #178 - Posted by: SAT at December 29, 2009 9:35 AM

Did hang power cleans rather than snatches yesterday due to low ceilings in the weightroom of my gym. Then had a brainwave to hit pullups and row a 500m. This will be fun. Given the amount of food I ate in 3 days though, this is a welcome 3 set of workouts.

The great thing about the mainsite WOD's is that no one is forcing you to read them, comment on them or complain about them. Remember that old proverb: If you don't have anything good to say, don't say anything.

Comment #179 - Posted by: Scott R at December 29, 2009 9:39 AM


18:38 (31 seconds faster than last time) damper set at 5

Tried to go at a 1:45/500m pace. Averaged 1:44.8 for the first 2000m then the wheels fell off.

Comment #180 - Posted by: dan m at December 29, 2009 9:40 AM

musta known I also got a rower for christmas, lol!!

Comment #181 - Posted by: Quintina at December 29, 2009 9:40 AM


Didn't time myself last time. My rowing needs work.

Comment #182 - Posted by: shomberg m/19/56/150 at December 29, 2009 9:46 AM

Damper 10
5k row 20:12
PR by 4 seconds. Still breathing fire afterwards

Comment #183 - Posted by: Ryan C at December 29, 2009 9:54 AM

New to rowing, have no idea if this is good or not. Feedback would be great.


5k-24.17/ level 10
2.26 split
35 strokes per minute

Comment #184 - Posted by: Derek at December 29, 2009 9:54 AM

20:45 on Monday and 20:31 today.
Not a big change but hey it's faster!

Comment #185 - Posted by: Cameron at December 29, 2009 9:58 AM


Back Squats (5 reps)

WOD (Damper #6)

I think something is off on the C2 rower cause those times are reallyfast, but I used the same one and beat my time so that's all that matters to me

Comment #186 - Posted by: Pete 20/M/150/5'8" at December 29, 2009 10:00 AM

Yesterday: 21:40

Today: 20:40!!

Love the rowing, though I'm very new to it.

Left knee is a kind of sore (a bit painful behind the knee)... is that normal for starting rowing?

Comment #187 - Posted by: Mike at December 29, 2009 10:01 AM

19:59 Damper setting of 8. New PR for my new Concept 2.

Need to find a way to keep my butt from falling asleep when I row.

Comment #188 - Posted by: Jim D. 49/m/165/5'11" at December 29, 2009 10:05 AM

I'm having trouble with the erg such that my mid-back cramps up really badly after about 1K of distance. Any suggestions on what problems with my form could be causing this issue?

Comment #189 - Posted by: SK at December 29, 2009 10:10 AM

19:24 damper set at 6
5 rounds of:
135# power cleans x5
135# push press x5
pullups x5

Comment #190 - Posted by: mike/40/6'3"/225 at December 29, 2009 10:12 AM

Chase 161 - oh, to be young again - I like the spirit but you are a little off base. I would expect the average (average, not best) 5k time for a group of athletes (heavyweight males) who are highly fit but not rowing specialists to be around 21 minutes. Agreed that people who specialize in rowing should go much faster (I would say sub-16 is elite). And "comfortably" just isn't the right word for an erg test, I don't care who you are.

Good job on your 6k score! That is a better time than you seem to think. If memory serves, in the old days when reptiles ruled the planet that time would get you to the second day of selection camp, not in the first or even second boat but at least not sent home. It is a heck of a good start.

Comment #191 - Posted by: Kamper/M/45/74"/200 at December 29, 2009 10:12 AM


Comment #192 - Posted by: Linwood Wright at December 29, 2009 10:14 AM

(23:50 on sunday)

Comment #193 - Posted by: Sue Ady at December 29, 2009 10:17 AM (wfs)

Comment #194 - Posted by: Evan at December 29, 2009 10:21 AM


1st time ever doing 500 SDHP in a row! Wow!

First 50 at 55#, next 100 at 45#, remaining 350 at 35#.... 26:45 was the time, but I am glad to have finished. Love it!

Comment #195 - Posted by: BillB at December 29, 2009 10:22 AM

19 sec improvement

Comment #196 - Posted by: Headhunter at December 29, 2009 10:24 AM


400 sdhp
3 minutes faster than Sunday

Comment #197 - Posted by: Matthew at December 29, 2009 10:39 AM

21:25 PR by 21 seconds

Comment #198 - Posted by: Dan Rotatori at December 29, 2009 10:40 AM

5k is too much for me. Did 2k instead (200 sumo thingies with 45#)


Comment #199 - Posted by: Tripper Ryder at December 29, 2009 10:41 AM


400m warm up and stretch.
Time: 23:59

Comment #200 - Posted by: Daniel B at December 29, 2009 10:41 AM


As Rx'd

Comment #201 - Posted by: TriBinds at December 29, 2009 10:42 AM

Jack #134-

I agree that rowing technique doesn't get near the attention in CF that squat, deadlift, or Oly technique do. Mainpage videos teaching barbell work are featured all the time but I can't remember the last time there was something from Angela Hart or Erin Cafaro or the C2 staff on Rowing certs aren't near as widespread as basic barbell, Oly, or KB certs, so there's a lack of rowing knowledge within the coaching community. And if you check out the Digital Coaching forum on the board you'll rarely see anyone looking for critiques on their rowing. Too many people seem to think rowing fast is just a matter of setting the damper on 10 and cranking out 38spm of sloppy strokes. Smarter people realize that efficiency and smoothness is more important.

It sounds like you've got more experience with real rowing than most CFers--do you have any good links for instructional videos?

Comment #202 - Posted by: Eric at December 29, 2009 10:43 AM

191- I'm just doing the math. 20 min 5k is a ave. split of 2:00min/500m Just from my experience I know that a heavy, yet fit male (which is me) should be able to comfortably maintain a 1:50-2:00min split.
That would be a 5k time of 18:20 to 20:00. So what im thinking is that if that is hard for most people to maintain those splits, that is really a technique problem, as I have a feeling that most of you are in better shape than I.

Comment #203 - Posted by: Chase at December 29, 2009 10:47 AM


damper setting of 4 as per the CF FAQ

Knocked almost a minute off of my Sunday time of 21:50; my legs are jello now.

US Army Chaplain, Fort Richardson, Alaska

Comment #204 - Posted by: Chappy B at December 29, 2009 10:49 AM

19:19 as RX'd damper on 9

M/36/195 lbs/6'0"

Comment #205 - Posted by: BrentN at December 29, 2009 10:51 AM


500 SDHPs took over 40 min on the 27th, not sure substitution is fair.

3 rounds:
Zercher squats 115lbs
scap pushups

Comment #206 - Posted by: jc at December 29, 2009 10:53 AM

350 sdhp's 45# for CC and brandon 17# brecca
Brecca 21:30
CC 23:30
Brandon 26:30

Comment #207 - Posted by: ccraft at December 29, 2009 10:56 AM

22:38 damper @10. That was fun. My back and abs are a lil sore now though.

Comment #208 - Posted by: Alex/M/24/6'3"/183 at December 29, 2009 11:04 AM

Row 5K.
subbed 500reps sumo high pulls at 35lbs
time 30:32

It was fun, as I went I started to tweak my form(what else are you going to do for 500reps) By the end of it I was doing sumo clean progressions. First pull, hip drive tip toe, shrug, high pull. repeat. I was thinking that it would help nail my clean and snach form.
But my forearms are spent, hands crampping, shoulders. But I was glad to do it.

Comment #209 - Posted by: NikNichols42yo 5'7'' 165lbs at December 29, 2009 11:05 AM


Comment #210 - Posted by: Richard at December 29, 2009 11:05 AM

My husband and I don't have access to a rower so we did our own Tabata workout:

Mtn climber

Matt (30,5'11",180#): 139+110+95+128+35=507
Carrie (33,5'8",149#): 144+85+118+96+30=473 (did push-ups on knees)

Comment #211 - Posted by: NewCrossfitMom at December 29, 2009 11:11 AM


5k row... 19:54.0 Happy with that though it's a far cry from 18:20 which would be my score from my rowing days.

I'm happy it was better than Sunday's 5k because I don't think I'm any fitter, I just pushed harder.

Here-in lies the brutality of the erg. When racing and you get tired, there's always the possibility that your competition will get more tired than you are and you can still beat them.... or better yet, they might lose their rythm or anything might happen... never give up you might still get them! On the erg, however, you know EXACTLY how fast you should be going in order to get that score you're shooting for. Then you get tired and you see your splits creeping up and there's nothing you can do. It is SUCH a mental battle and often with a LOT riding on your score (a selection camp invitation) I'm thankful I don't have to do them anymore.... (unless crossfit assigns it of course)
Good work everyone. It's great to see all the improvements.

Comment #212 - Posted by: JuliePlatt at December 29, 2009 11:13 AM

5K-20:16 damper set on 10. That sucked!

Comment #213 - Posted by: Dave F. at December 29, 2009 11:15 AM

Never rowed before! Man what a killer! The rower (not C2) timed my 5K at 19:45, but my watch said 23:15. Don't understand how they could differ like that, but I'm gonna go with the watch.

The rower they have at my gym has water in the wheel or fan section and the resistance is changed by moving an arm on the outside of the "water wheel". I put it on 15 out of 25. If anyone is familiar with a similar rower, I'd be interested to know if this setting is alright or if I need to move up/down.

Even though this felt like Hell, I think 500 sdhp's would be worse. Glad I found some form of rower!

Comment #214 - Posted by: Billy M/217/5'9" at December 29, 2009 11:19 AM

5 rounds of:
100 SDHP (4 sets of 25)
400 meter run


Comment #215 - Posted by: Pat F. at December 29, 2009 11:24 AM

definitely not like a rower
don't have a good comparison time though

Comment #216 - Posted by: justaman - liberty sc at December 29, 2009 11:30 AM

RX'ed 5k row 22:44

Comment #217 - Posted by: stryder9 M/36/5'8"/150# at December 29, 2009 11:31 AM

#202 Eric,
In the CrossFit Journal, there are 34 articles on rowing and rowing technique:

Comment #218 - Posted by: Tony Budding at December 29, 2009 11:39 AM

No rower and running 8 miles tom for 1/2 mar training.

Instead did Fran around 4 and 5 rounds of 30 GHD Sits and 25 BE 7.35

Comment #219 - Posted by: Rosie in Atl at December 29, 2009 11:41 AM


5K Row: 21:57

Damper setting: 3

25 second PR from Sunday

LATER ON: ate a bag of Whole Foods Key Lime Tortilla chips for time...SO GOOD! Think I hold a world PR on hoofin' the entire bag. There's always dinner to get back in "The Zone"!

Comment #220 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/125/5'2") at December 29, 2009 11:48 AM

Wow, The earlier 5k row was my first time really using the row machine but I set out to break my previous go.

As RX'd I managed a 20:32, shaving 36 seconds off my previous best.

Trying to really get in shape before I redeploy, so I did an extra work out (Angie) after a 25 minute cooldown and stretch. Was tired as hell, but managed a 28:00 on that. I'm exhausted, but feel like I'm actually getting somewhere!


Comment #221 - Posted by: Joshua Pine at December 29, 2009 12:02 PM

19:28, setting on 7

Liked the setting; my right forearm really got weak towards the middle-end, but that's because I tweaked it yesterday doing the bench press wod.


Comment #222 - Posted by: Kent at December 29, 2009 12:13 PM

scaled to 2.5 K @ 10:10 min

Comment #223 - Posted by: Roger at December 29, 2009 12:17 PM

#202 Eric,

Sorry man - no vids. I just remember what they went over with us back in the day. I will look around and see if I see a vid w/ good form.

There were some other posts I saw from guys who are rowing now (you guys - chime in if you have one).


Comment #224 - Posted by: Jack at December 29, 2009 12:19 PM

Scales it down to 2,5 k. Rowing for this long is really boring....went cross country skiing instead

Comment #225 - Posted by: Toralf at December 29, 2009 12:22 PM

21:13 compared to 21:50 2 days ago.

i was able to better pace myself this time because i knew what to expect. had a 2:07/500m.

Why do you want to make me so sore coach?

Comment #226 - Posted by: Diedrich 21/m/178/5'9" at December 29, 2009 12:25 PM

21:40 Today
23:20 Last time

PR by 1:40!!!

155 snatch
165 snatch but only went 90 degrees on the squat, so I don't count it.

Comment #227 - Posted by: ALX M/31/5'7/255 at December 29, 2009 12:31 PM

#202 Eric,

So I decided not be be so lazy... here is a good one:

A couple things of note that we all mess up when we start: (1) Notice this is a body exercise, not a lower back and arms one. You lean back and the arms finish. (2), the handle/chain keeps a plane and is not going up and down trying to get by your knees and slack is minimized. (3) The rower brings the handle to the diaphragm of his body during the cycle. (4) The rower does not death grip the handle. When I row my fingers don't even wrap all the way around - they are just pulling it as they need to. (5) Rower maintains a relaxed posture all the way through.

A note about the knees - the guy in the video is tall. You may find that you feel slightly uncomfortable trying to keep knees out of your way if you have flexibility issues.

I am by NO means good at rowing; I just have a basic understanding of the fundamentals.

Comment #228 - Posted by: Jack at December 29, 2009 12:34 PM


500x25#DBs SDHP

30:30 - Soooo much worse than rowing and maybe even running a 5k

Comment #229 - Posted by: Scott S. - IL at December 29, 2009 12:49 PM

Rx'd, 17:42, damper settign 5. Not the best, not the worst.

Buy in: 3 rounds of 5 reps BP at 135, 10 box jumps/stair jumps in round 3, 5 wallballs standing on bosu ball. BP 1-1-1-1-1, 205-215-215-225-205.

Cash out: foam roller and stretch, three rounds of 30 secs chair position, 30 secs crow position.

Comment #230 - Posted by: Kamper/M/45/74"/200 at December 29, 2009 12:56 PM


Did this instead:

4 rds.
Ran 800m
100 SDHP 25:35

Tried to made up a little for missing a day.

Comment #231 - Posted by: Matthew at December 29, 2009 12:59 PM

Are the Running Certs replacing the Endurance Certs?

Comment #232 - Posted by: O at NY at December 29, 2009 1:00 PM


Comment #233 - Posted by: Charles L at December 29, 2009 1:00 PM

17:56 damper setting on 9.
felt way too easy though
my first time doing the workout(sunday) was 21:34.

Comment #234 - Posted by: Max at December 29, 2009 1:01 PM

Ha...Ha....first time using a rower-ended up with 26:30....gross I know but I started out with a bang and was like "dude I feel GREAT!" then...halfway through...I ran straight into the brick wall....go me. Great workout though!!!

Comment #235 - Posted by: Tara at December 29, 2009 1:21 PM

20:40 rxd

Comment #236 - Posted by: bill m/50/72"/212 at December 29, 2009 1:28 PM

21:10 36 sec faster then sunday still not pr

Comment #237 - Posted by: Krista Colson at December 29, 2009 1:33 PM


19:42 (Damper @ 3)

Did 19:39 two days ago with the damper at 4. I felt more efficient at 4 so I think I'll keep my 5k's at that setting. I might experiment again next time.

Comment #238 - Posted by: Dan D. at December 29, 2009 1:43 PM


26:34 (1:26 faster)

3000-4500m difficult

Comment #239 - Posted by: RogueMD at December 29, 2009 1:58 PM

23 / M / 5'9" / 135lb

Bench press 1-10-1-20-1-30
130PR-95-130-65-115-55: 590

Failed 135lbs on the last single rep, which freaked my out a little, so I screwed up 125lbs too. I haven't tried for a bench press 1RM in five or six years. I'm happy with 130lbs, but body weight would have been nice...

Comment #240 - Posted by: BC at December 29, 2009 2:04 PM


18:38.8 PR!

Very tough, mentally very tough as much as physically. I wanted to quit.

Comment #241 - Posted by: Fletcher at December 29, 2009 2:12 PM


Comment #242 - Posted by: Lemmy m/33/6'2/180 at December 29, 2009 2:12 PM

CG E-City CrossFit;
20:52-shaved 48 seconds off!

Comment #243 - Posted by: Dan Leary at December 29, 2009 2:13 PM

Second CF workout of my life....I'm loving the variety this brings to the table...just trying to get back into shape - farthest I've ever rowed - 23:22...left some in the tank bc I was worried about not being able to finish. Glad to be here!

Comment #244 - Posted by: J at December 29, 2009 2:15 PM


20:43 on setting 8 (C2)

Comment #245 - Posted by: Chad Bakken at December 29, 2009 2:18 PM

no rower and didn't want to do 500 more SDHP so did Barbara instead...glad I did....she kicked my tail

Comment #246 - Posted by: John VanWey at December 29, 2009 2:22 PM

Shoulder blades still feeling effects from sundays 500 sdhp. Was hoping to get to around 19:30 which was approx time on sunday.

same workout, 500 sdhp

time today 17:03 (with claire from Funct Fit shouting like hell at me). Right on the limiter but shocked myself.

Comment #247 - Posted by: jonEl M/38/5'9"/172 at December 29, 2009 2:28 PM

#144 - Dave:

Agree with you 100%, friend. And just to add my perspective:

I happen to love the Crossfit programming and it's done wonders for me, starting with the greatest battle of keeping me from getting bored. What I DON'T love is how some people, just like some meatheads in the globogym, get way too "holier-than-thou"; first about fitness, then often spreading to everything else. A couple of my friends have gotten this way.

An elite fitness program doesn't need to come with or lead to an elitist attitude.

Just my thoughts. Get some.

Comment #248 - Posted by: danny at December 29, 2009 2:30 PM

21:00.1 (pr)

Beat Sundays row by 1:04.

#135 JuliePlatt and #154 Allison

I enjoy reading your posts based on your competitive experience. It is always refreshing to read things based on reality and not ideology.

Thanks for the great cycle HQ!

Comment #249 - Posted by: Ronnieboy at December 29, 2009 2:30 PM

5K Row
Damper set at 9
5021m in 20:20

Comment #250 - Posted by: Vladimir at December 29, 2009 2:32 PM

oh ya... damper set at 5.

Comment #251 - Posted by: Ronnieboy at December 29, 2009 2:36 PM


Comment #252 - Posted by: Eddie Laubengeyer at December 29, 2009 2:37 PM


500 45# sdhp's in 25:36

Comment #253 - Posted by: JBreakey at December 29, 2009 2:46 PM

500 SDHP

Comment #254 - Posted by: AFRGR183 at December 29, 2009 2:49 PM

Fantastic times everybody! Seeing lots of improvements from Sunday.

Santa's workshop hasn't delivered my C2 rower :( but I will def make this up when we get back from Michigan on Sunday.

The G n P show is on the road, have car packed up, 2 dballs (karen), K bells, jump ropes, and oh yes the bambina. Who can already best her mama on box jumps :P

Long road trip means talking about Paleo, rowing technique, open vs. closed classes, website design, logos, how to teach my dad a turkish get up, where we think CrossFit is going, what certs we want to take next, what rest day topics we'd like to see discussed, toss out crazy ideas like a CrossFit cruise... Are we too one dimensional?!

I love CrossFit. Thank god so does Goat.

Comment #255 - Posted by: TheGoatandPonyShow! at December 29, 2009 2:50 PM


Comment #256 - Posted by: DJ at December 29, 2009 3:00 PM

Yesterday we had our first client. I did DLs 3-3-1-1-1
215-217.5-225-227.5-230 yea boi!!

Then AMRAP 15 min (with Bill)

5 Pull ups
10 box jumps
15 abmat situps
8 rounds even for me. Goat coached. If I wasn't working out with Bill, I wouldn't have piushed so hard.

Today, Goat did Cindy with my BAMBINA coaching! She is a huge help to us- the official CF Rising photographer! And she is now learning to coach. Goat PRed- 14 rounds.

Goat put Bill through that awesome BP wod today. (Yes, he came back)

Comment #257 - Posted by: TheGoatandPonyShow! at December 29, 2009 3:05 PM

Feeling sorry for myself today after torching my get-a-way sticks yesterday with box squats. Someday I'll toughen up.

Nasty - 18'56"

Gundi - 18"45"

Comment #258 - Posted by: Nasty m/46/200/76" at December 29, 2009 3:18 PM

As Rx'd: 19:21, 30 seconds better than the previous 5K row. Dampner set at 5

Comment #259 - Posted by: Piff M/37/6'4"/215 at December 29, 2009 3:19 PM

subbed sdhp's
500 reps


4:30 improvement since Sunday

Comment #260 - Posted by: Troy at December 29, 2009 3:23 PM

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: 19:27 PR
Foam roll after
Compared to 091227: 19:29 previous PR

Comment #261 - Posted by: Sesoku at December 29, 2009 3:31 PM

cfwu x 3

5k row in 22:47.8
rower set to level 10

new pr

Comment #262 - Posted by: Thomas Baklayan at December 29, 2009 3:31 PM


This is 2 minutes and 43 seconds better then sunday. i attribute this to my diet being alot cleaner since sunday...also was more intense today.

Comment #263 - Posted by: tom at December 29, 2009 3:32 PM


as rx: 19:15 pr by :35

Comment #264 - Posted by: jnel at December 29, 2009 3:39 PM

19:36.5 at 5.5 damp

Good to be back. Had my first child and took 3 weeks off. Rowing is a love/hate relationship just like running 800m's.

Comment #265 - Posted by: Tommy in TX at December 29, 2009 3:43 PM

20:24, 53secs better than sun. if you don't have a C2 just get one! absolutely no regrets about buying it.
m 41/228/5'9".

Comment #266 - Posted by: oggie at December 29, 2009 3:45 PM

As Rx'd: 18:45.7 Wouldn't have gone that fast were it not for Todd Barlow doing his piece right next to me, trading stroke for stroke. Thanks, Barlow.

Much like JuliePlatt, I'm a "reformed rower", and one of the reasons I like Crossfit so much is that it mimics many of the functional workouts we did while training for crew. Body weight circuts, weight circuts, functional strength lifting, and of course - erging.

To many of the "new rowers" out there - keep it up! Doing back-to-back 5k's is awesome work, and again as Julie mentioned it wasn't out of the norm to do 2x5k, 2x6k, 5x2k (those really sucked), or other combinations in a typical rowing practice. You'll be ripping off sub 18min 5k's in your sleep in no time flat.

Now 2k's....whoa....those are hard. Much harder than a 5k when done right.

Comment #267 - Posted by: Savas at December 29, 2009 3:49 PM


As Rx'd 20:17

Comment #268 - Posted by: Jeff at December 29, 2009 3:58 PM

per UPS my new C2 is on my porch, having been delivered today so I cannot WAIT to get at it!!! Goat&Pony - nicely done my friends :) Ya'll have pretty much the same conversations as me&honey. JulieP - love your posts.

Comment #269 - Posted by: Cookie at December 29, 2009 4:00 PM

Will try to get this tomorrow. Did a combo of row/snatch from the archives.

3RFT Row 1000M/21 Hang Power Snatch


FWIW, the football team used to lift with the women's crew team. They shamed us...simply made us all look like girly-men with how hard they worked.

People who row are nuts...

Comment #270 - Posted by: bingo at December 29, 2009 4:06 PM

as rx'd


Comment #271 - Posted by: Adam at December 29, 2009 4:15 PM

second wod...cut nearly 4 min off of Sun's time: 27:32.

Comment #272 - Posted by: dave/m/46/68"/250 at December 29, 2009 4:16 PM


Comment #273 - Posted by: MaryStella at December 29, 2009 4:16 PM


21:01 (pr)

Comment #274 - Posted by: D Craig at December 29, 2009 4:18 PM

19.32 as rxed (3 secs faster than Sunday)

Comment #275 - Posted by: Kyle A. at December 29, 2009 4:21 PM

5 damper


Comment #276 - Posted by: B Bowen at December 29, 2009 4:21 PM


Comment #277 - Posted by: Terry Smith at December 29, 2009 4:27 PM


Comment #278 - Posted by: K King at December 29, 2009 4:27 PM


WOD (20m13s) as Rx'ed - 5.5 damper

Comment #279 - Posted by: J514 at December 29, 2009 4:28 PM

As rx'd
20:18 (pr and 34 sec improvement since July 09)

Comment #280 - Posted by: JuliAnn at December 29, 2009 4:29 PM

20 min cardio
Snatch 7 sets of 1
then wod as rx'd

Damper - 5
Time - 23:09
*PR (39 sec. improvement)

bw - 180

Comment #281 - Posted by: Bobak at December 29, 2009 4:31 PM

500 sdhp @ 45lbs


Had doms in biceps from last time so had to use legs and hips more probably helped technique.

Comment #282 - Posted by: Kevin McClellan 48/M/195 at December 29, 2009 4:33 PM

500 sdhp @ 21kg (roughly 46lbs)


Comment #283 - Posted by: David at December 29, 2009 4:37 PM

21:00 (pr)
damper at 9
way better than the 23:08 i put up sunday. I also wasn't as fatigued coming into this one though

Comment #284 - Posted by: Zach 24/m/175/5'9" at December 29, 2009 4:40 PM


As Rx'd

Time: 23:29

Comment #285 - Posted by: Ransom at December 29, 2009 4:43 PM


Comment #286 - Posted by: p. l. at December 29, 2009 4:48 PM

21:37 pr by 21 seconds

Comment #287 - Posted by: Jon at December 29, 2009 4:49 PM

As Rx'd 19:14 I didn't have a row machine the first time I did this so I did 250 SDHPs and I gotta say that the row machine makes this WOD SO much easier!

Comment #288 - Posted by: Mike m/20/6'2"/225 at December 29, 2009 4:49 PM


W/U: jump rope, 100 single-unders + 50 double-unders; 17 ROM exercises.

As Rx: 19:32.

New PR by 0:08. Damper set at 4. Took Angela Hart's advice and experimented with a slightly lower damper setting (I usually set it at 5) for longer duration efforts.

Comment #289 - Posted by: rjf (Since 07-20-07. WOD no. 671) at December 29, 2009 4:51 PM

No rower :(

Subbed 40lb SDHP 200 reps


Comment #290 - Posted by: Rich P at December 29, 2009 4:59 PM


Comment #291 - Posted by: Jaeger at December 29, 2009 5:04 PM

Max clean and jerk: 235 (PR)

5K row: 18:09.9 (PR)

Comment #292 - Posted by: ZachM_PantherCF_71''/190 at December 29, 2009 5:09 PM

First CF workout ever.



Setting on number 7.

Was this a hard one?

Comment #293 - Posted by: Jim Breed at December 29, 2009 5:14 PM

20:46.5 (pr)

Row 5K

Drag factor of 120 at damper setting of 4.

2 days ago:

21:35.9 (pr)

Row 5K

Drag factor of 106 at damper setting of 3.

Comment #294 - Posted by: Alfie at December 29, 2009 5:20 PM


pr by 1:03 over 2 days ago

Comment #295 - Posted by: controlfreak at December 29, 2009 5:27 PM

WOW! WOW! WOW! is all I have to say... I feel like a wimp after reading all these comments... lol. I know it's not about others but man these times are great! :)

4mi run/37:04
5K/ damper set at 6/ 27:09
50 pull ups
50 sit ups with 10#

Comment #296 - Posted by: MDuClos: f/28/5'5"/155lb at December 29, 2009 5:27 PM

No fluffin this number.
First time rowing.
26:12 5K Row


Comment #297 - Posted by: kelli at December 29, 2009 5:28 PM


Comment #298 - Posted by: MTR/m/168/5'9" at December 29, 2009 5:31 PM


19:39 (PR)
damper set at 10

Comment #299 - Posted by: JimL at December 29, 2009 5:52 PM


Warm up - 1000m row, Burg WU x 2, Snatch 65x3,95x3,115x2

165 (5lb below pr)


5K row - 17:46.4, damper 6

Prior row efforts
12/25 - 5137m in 20 min (attempt to work off Christmas dinner)
2/17 - 5K in 18:12

Man, kudos to you Kamper. Scrolling through the comments I thought I had the fastest time, until I found yours.

Phil 4:13

Comment #300 - Posted by: EricB in IL at December 29, 2009 5:53 PM


22:30 AS RX'D

almost a minute less compare to 2 days ago


Comment #301 - Posted by: santi at December 29, 2009 6:12 PM


20:41 As Rx'd damper 10

First Post

Comment #302 - Posted by: medic8 at December 29, 2009 6:21 PM

As Rxd

time 20:15

Comment #303 - Posted by: Jeff in Phoenix M/6'1''/195 at December 29, 2009 6:23 PM

Really wishing for a row machine right now...Did 500 45lb reps of SDLHP's at 22:23 the other day. I'm getting ready to bust the bar back out of the gym and hit it again........

CrossFit is great!!!!

PS, started xFit early November at 302 lbs. Weighed in at 289 the other day. Thanks for making me work

Comment #304 - Posted by: Eric in Eugene m/31/6'3"/293 at December 29, 2009 6:24 PM


cut about 5 min off first time

after watching the videos I felt my form improved and started to understand the concept

Comment #305 - Posted by: Ramsey at December 29, 2009 6:57 PM

#239 Fletcher:

You need to post regularly if you follow the mainsite; we're nearly identical in dimensions (38yo, 76", 210#) and I'd love the compo. I took the past cycle off for the holidays but post almost every WOD. And although I didn't do the last 2 5ks, I'm around 19mins, working my way back to my college erg times.


Comment #306 - Posted by: Chas at December 29, 2009 6:58 PM

22:16 first 5k row ever

Comment #307 - Posted by: adamb m/22/5'5/140 at December 29, 2009 7:03 PM


Comment #308 - Posted by: Hale at December 29, 2009 7:10 PM

Damper on 5


avg/500 = 2:06

Wanted closer to 20... oh well. First time rowing in some time.

Comment #309 - Posted by: xpi at December 29, 2009 7:24 PM


BSs 5x5@225

Row 5K - 20:59 PR
Previous 2 days ago - 21:31

Comment #310 - Posted by: Alan at December 29, 2009 7:33 PM


Ran 3 miles. 31.00

Comment #311 - Posted by: tpdfish at December 29, 2009 7:34 PM

this is the longest i have ever rowed by 4k
ass falling asleep
need some form work



Comment #312 - Posted by: luke Pettigrew m34/5,10/150 at December 29, 2009 7:36 PM

OMG I have to find a rowing machine. Did 500 sumo deadlift high pulls with 45lb bar only... 33:15 Tough workout..

Comment #313 - Posted by: John Catlettsburg, KY at December 29, 2009 7:40 PM

posted a PR from the first time!!

2 days ago: 20:14
Todays WOD: 19:29

Kept it under 2:00 every 500 m and really stretched out for the last 1000 m. Show's that it works, no matter how much people whined when they saw this!

Comment #314 - Posted by: Biggie at December 29, 2009 7:41 PM

Better than i thought:

Same as last time, 500 sdlhp's @ 45 lbs

12-27-09 -- 22:23
12-29-09 -- 20:32

Feels great to be finished, but my arms, traps and legs are toast... :) Well worth it

Comment #315 - Posted by: Eric in Eugene m/31/6'3"/293 at December 29, 2009 7:42 PM

on a one day delay with this cycle:

Rowed yesterday: 5K 22:14, felt like hell most of the way through, but pressed on. Abs and hip flexors were beat up pretty badly, which strikes me as odd and oddly encouraging. So, doing several hundred squat-type movements with resistance is ok, but recovering the same number of times is not? More rowing!

Did snatches today, low weights, medium reps, working on form. With odd anterior chain issues, definitely was NOT feeling agile under the bar, and was barely able to get a squat going, so most of the attempts were really power snatches. Started at 65# for 5 reps, then did 5 each at 85#, 105# and 125#. Had a fail on the 3rd attempt at 125, then fought two more up to the top. Ugly form...i need a coach! :(

Looking forward to rowing again tomorrow. I assume my time will be slower, depending on how my legs loosen up, but I'm shooting for 2:05 splits to start. The holidays undid a lot of good work over the past few weeks (rotten sweet tooth), so I like to use the rower to punish/redeem myself! ;)

Comment #316 - Posted by: dk m/32/6'0"/220 at December 29, 2009 7:48 PM


Comment #317 - Posted by: quallnow at December 29, 2009 7:51 PM


5K row 20:29

Comment #318 - Posted by: Donovan at December 29, 2009 7:55 PM


5k row 22:13

Comment #319 - Posted by: Aaron at December 29, 2009 8:05 PM

First time post, about 1 year into CF 18:56 as PX'd

Comment #320 - Posted by: Goody at December 29, 2009 8:16 PM



Damper @ 4

Sunday was 19:39 Damper @ 3. I preferred the setting of 4 for my 5k.

Comment #321 - Posted by: Dan D. at December 29, 2009 8:22 PM


22:27 on Sunday
21:18 on Tuesday

New to CF as of the day after Christmas. Best gift I have given to myself. Looking forward to continued improvements.

Comment #322 - Posted by: Nic at December 29, 2009 8:28 PM

Subbed SDHP for 5k row

Only did 1/2 the required number.

250 SDHP = 20:00

Comment #323 - Posted by: BRICEJ m/23/164/5'8" at December 29, 2009 8:29 PM

maybe we'll run two marathons next cycle

Comment #324 - Posted by: Jesse at December 29, 2009 8:34 PM

45lb SDHP x 500reps=35:00min

Comment #325 - Posted by: Tony at December 29, 2009 8:39 PM

'Chase' comment #161 -> Agreed. There should be better times as my WoD times are usually upper middle, not in the top few like today & Sunday. Technique is key with all paddlesports, even dryland erg. Took me 10 years to fully appreciate technique vs. brawn on the water. I am (*ahem* was) a paddler, not a rower.

Dec 27: 18:32.10 [500m avg - 1:51.1]

Dec 29: 18:23.80 [500m avg - 1:50.3]

According to the C2 ranking site these times are 90th percentile(ish). (blew me away too!) I'm only 5'11, the average elite rower is approx 6'4 []. Stroke length is everything!

Comment #326 - Posted by: Michael - M/35/5'11/187lbs (with light shoes!) at December 29, 2009 8:42 PM

Long time lurker, first post and first CF WOD ever. I've reading and trying to understand CF for a while now and this week is my week to start. I'm excited to keep going.


Not bad I guess for my first time. I know I can do better.

Comment #327 - Posted by: Brian M/30/234/6'4" at December 29, 2009 9:12 PM

At # 314 Biggie

I know exactly what you mean. Last 650 for me was brutal.

12-27 Row 5K- 20:10.04 damper 5
12-29 Row 5K- 19:26.04 damper 4

I was rolling on the ground in agony. Left nothing in the tank and again reminded myself why I love this program.

Comment #328 - Posted by: Scott L 38 5'-10" 194lb at December 29, 2009 9:43 PM

Still no rower, rode bicycle 10 miles.

W/Thomas, Mikey and Ed, in the dark and light drizzle. I was expecting the community to scream bloody murder at this programming anomaly, but was pleased to see how almost everyone jumped on board. Kudos to Speal.

Comment #329 - Posted by: mas 52/M/150 at December 29, 2009 9:44 PM

21:56 no record but felt good.
Wow I'm glad the whining did not carry through to the end. Reading some of the early comments I had to double check the address bar thinking I must be on the wrong site.

Comment #330 - Posted by: Cor M/32/6'/180 at December 29, 2009 10:36 PM


Rx'd 20:59

30 seconds slower than sundays row, but happy to squeak in under 21, this one sucked

Comment #331 - Posted by: Focker at December 29, 2009 10:52 PM

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

500 SDHP in 41:53 using a 25 Lb plate in each hand. Not the fastest but I am pleased. This was 5:03 faster then on 12-27-2009. I am really pleased because I did 10 GHD style sit-ups off of my 24" jump box between each 100 SDHP which counted towards my overall time.

Thanks Coach

OooRahh CrossFit

Comment #332 - Posted by: W.D. at December 29, 2009 10:56 PM

actually, went down from 28:33 to 24:00 minutes

Comment #333 - Posted by: Go at December 29, 2009 11:03 PM


no row machine
100 SDHP 95lbs

Comment #334 - Posted by: Eric-Fairbanks, Alaska at December 29, 2009 11:52 PM

22:30 rx

Comment #335 - Posted by: gatorhill at December 29, 2009 11:57 PM


Damper set at 10...this is at least a minute better then my PR and I have no idea what the damper was set at for my PR

Comment #336 - Posted by: Cleveland at December 30, 2009 1:34 AM


Comment #337 - Posted by: kylec at December 30, 2009 2:33 AM


Snatch 1-1-1-1-1-1-1
115, 135f, this my pr. Form ugly, need to do these more

Then 5k row

Time: 22:08pr damper @ 5(last time 22:34)


Comment #338 - Posted by: BlackCatX-Fit at December 30, 2009 3:10 AM

did 500 cal row in 38:45
think it was about 8.5 km
tried to average 150 watts
a model s dampner

Comment #339 - Posted by: daddyo at December 30, 2009 5:27 AM

Back hurt did so no sdhp for me today...


5 rds.
50 squats
50 jumping pull-ups


Comment #340 - Posted by: Ted C. at December 30, 2009 5:32 AM

36:08 Treadmill level no incline

Comment #341 - Posted by: RodneyG at December 30, 2009 5:38 AM


21:48 two day ago. KAF

Comment #342 - Posted by: Wayne at December 30, 2009 5:51 AM


First day doing corssfit...I think I'm really going to enjoy it!

Comment #343 - Posted by: John C at December 30, 2009 6:17 AM

19:13 PR

I freakin love Crossfit.

Comment #344 - Posted by: AD at December 30, 2009 6:44 AM


As Rx'd 21:05

Comment #345 - Posted by: Judd at December 30, 2009 7:04 AM

what setting on the rower do u guys use.. it can go from 10-1 and i never know where to set it

Comment #346 - Posted by: jbizzy at December 30, 2009 7:18 AM

Not great effort with shoulder and groin issues

Comment #347 - Posted by: scubasteve at December 30, 2009 7:33 AM


Lots of holiday beer and beef to work off.

as rx'd:


More better faster

Comment #348 - Posted by: Marty at December 30, 2009 7:44 AM

just did another 25 min. row not sure of distance but I think I worked harder than a couple of days ago. Avg. HR 160 and max @ 170 by end

Comment #349 - Posted by: jef at December 30, 2009 7:58 AM

My globo gym doesn't have a row machine, so had to switch to running.

5k Run in 31:00 minutes.

Comment #350 - Posted by: Shawn Becker at December 30, 2009 8:09 AM

New PR at 18:43.0.

25.2 seconds better than two days ago. Found that calculating the split times for my goal helped me pace it out. Duh. Pulled hard. Varied my stroke a little over time to rest certain parts of my body.


Comment #351 - Posted by: Thatcher at December 30, 2009 8:40 AM

First time ever rowing much over 2k. Great! Loving these recent WODs!


Gonna get under 21 next time, no doubt!

Comment #352 - Posted by: Slav 22/m/68"/150 at December 30, 2009 8:43 AM


rowed the first 2500 at pace then broke the last 2500 into 500M sprint intervals.

Comment #353 - Posted by: jbear 35/M/6' 220lbs. at December 30, 2009 8:43 AM


20:40 as Rx'd. Need to work form for better efficiency.

Comment #354 - Posted by: Marco at December 30, 2009 8:44 AM

Time 24min 57sec

Had company for the full 5000m. Chatted my way through the whole wod. Think I should have rowed harder and chatted less.

Gym was freezing last night could not heat up.

Good Fun

Comment #355 - Posted by: Elaine in Scotland at December 30, 2009 9:03 AM


Prev: 18:39.5

Comment #356 - Posted by: Ben S at December 30, 2009 9:20 AM

My first Crossfit workout, my first time doing the row at all....25:17...I'll beat that next time.

Comment #357 - Posted by: Joshua S at December 30, 2009 9:30 AM


18:50.6 PB
Prev: 19:03 from 2 days ago)

I'm 1 day behind the mainsite.

Comment #358 - Posted by: Graynub at December 30, 2009 9:35 AM

Morning: figured out to hook up bands on my squat stands to do band squats. warmed up to heavy band squats then took them off and went for max. Hit 425 and it felt pretty easy, stopped there. Really like training with bands and/or chains, helps speed through the lifts and eliminates sticking points. My all time pr squat is 475, when I was playing football and weighing 230. I currently weigh 200. Love CrossFit!

Evening 5k Row: 18:10 pr damper 9, ave. s/m 25

Comment #359 - Posted by: Tommy Hackenbruck at December 30, 2009 9:56 AM

2009-12-30: 19:18 (Set at 5) 1:55.9/500 pace.

2009-12-27: 19:29 (Set at 10) furthest ever on the rower 1:57/500 pace.

Comment #360 - Posted by: gs at December 30, 2009 10:21 AM


23:24 (setting 6)

Comment #361 - Posted by: Jeff H at December 30, 2009 10:33 AM

I do not have an erg, so I ran 5K. 37:06.
Today is my first day of crossfit. Thanks for the nice website.

Comment #362 - Posted by: Steve in Hatfield at December 30, 2009 10:36 AM



Muscles good, breathing bad.

Comment #363 - Posted by: walt at December 30, 2009 10:43 AM

about 26 min

Comment #364 - Posted by: GWW5/45/m/214 at December 30, 2009 11:05 AM

Time 23:24

Comment #365 - Posted by: Trudge at December 30, 2009 11:06 AM

Damper on 10- 19:50
We remembered the I-pod, ditched the sweatshirt and sweatpants today. Of course it cost me my breakfast.

Comment #366 - Posted by: Spelhaug52 at December 30, 2009 11:14 AM

Decided to do this as a Tabata workout instead of a 5k. Put the damper of the C2 on 10 and went for it. I used a damper setting of 3 the other day for the 5k, but decided that a setting of 10 today might require longer muscular contractions and therefore a more demanding tabata-style workout. Not sure if that was the case or not. Also not sure how far I went -- I couldn't figure that out when the WOD was over.

Comment #367 - Posted by: MattP at December 30, 2009 11:37 AM

My second time doing this ever since I "found" Crossfit just two weeks ago. I just love this.
Time 22:47, 1:10 better than last (first) time.

Comment #368 - Posted by: Jonas Dahlin at December 30, 2009 11:55 AM

22:26...not my PR but after running 2 miles yesterday I was just shooting for sub 25 so happy about it

Comment #369 - Posted by: Amanda F/19/5'7/180 at December 30, 2009 12:24 PM

Knocked a minute off my previous row two days ago. 21:00 as RX'ed, damper on 8. Sub-20 is gunna be tough, can't wait!

Comment #370 - Posted by: David M/25/175/5'8" at December 30, 2009 12:26 PM

I'm an idiot - I read "RUN" 5K. I guess I thought we were done with rowing after a couple days ago.

Ran 5K in 25:40 - Quite slow for me. Thought I was gonna throw up at one point so I slowed to a walk for a few minutes. Not sure what was up with me brain & no legs.

Comment #371 - Posted by: Chris O m/28/175 at December 30, 2009 12:44 PM

Very happy with today. I did "Cindy" last night during night shift (less than 12 hrs ago)

Row 5K

20:00 flat (almost puked trying to break 20)
Damper at 10.

After about 1 month doing CF, I'm really starting to see good improvements

Comment #372 - Posted by: John M/30/5'10"/180 at December 30, 2009 12:49 PM


Comment #373 - Posted by: Mike Simmons at December 30, 2009 1:12 PM

Sorry damper on 9 I think

Comment #374 - Posted by: Mike Simmons at December 30, 2009 1:16 PM

damper at 5, 19:22, 7 seconds faster than two days ago. breathing ok, but uncomfortable in lower back and butt for the last 1500m.

Comment #375 - Posted by: marco m/32/6´4"/200 at December 30, 2009 1:33 PM

#369 add on...damper set at 4.5

Comment #376 - Posted by: Amanda F/19/5'7/180 at December 30, 2009 1:49 PM

WOD - 20:48 PR (dropped more than a minute!)

Comment #377 - Posted by: rebar [51y/m/11st01/70"] at December 30, 2009 2:01 PM


21:41 - beat two days ago by a whopping 4 seconds.

Blisters on my left hand from poor technique - even paused at 2k and 2,800 thinking I couldn't make it, then smacked myself for being an idiot and trudged on.

All in all, pretty happy and think I can shave at least a minute off next time this rolls around..

Comment #378 - Posted by: CaptGravy at December 30, 2009 2:08 PM


Comment #379 - Posted by: matt at December 30, 2009 2:42 PM


No comparison, I had the urge to swim instead.


Comment #380 - Posted by: Clack_Attack at December 30, 2009 3:10 PM


Row 5K Damper 4 (at home)

21:50 (PR is 21:25)

Done one day after Row/Snatch WOD above.

Comment #381 - Posted by: bingo at December 30, 2009 3:38 PM

WOD Row 5k


half a minute faster than Sunday,same,or worse pain at the end though,started too fast even though seemed comfortable,by half way was feeling all the squat,sn,cln,rdl,work that have been doing aswell,hams and glutes wiped out ! can definitely cut a lot more off that time if i spend more time on the rower,seem to adapt quite quick to pacing on the c2,if i get the time,with everything else to practice !

P/J,S/J and RDL's on step, before and after.

Comment #382 - Posted by: Pedro Barrera,Scotland at December 30, 2009 4:01 PM


Previous time: Damper 8 22:59

WOD time: Damper 8 20:54

Comment #383 - Posted by: Adam at December 30, 2009 4:08 PM

first time rowing this far. Gonna try next time to get around 18-19 min.

Comment #384 - Posted by: Paul C /m/193/5'9" STL at December 30, 2009 4:27 PM

500 sdhp (45lb bar)


Comment #385 - Posted by: JackM at December 30, 2009 4:44 PM

No rower. Ran 5k.

Comment #386 - Posted by: ryan 6'/33/185 at December 30, 2009 4:46 PM

Subbed 500 SDHP @ 45#. Time: 23:40.

This was unpleasant. First 100 went pretty quickly (3:30), then had to slow way down. Hit 250 right at 11:00, then was able to keep pretty consistent pace (1 rep per 3s) for the last 250. Did mostly sets of 20 with ~30s rest in between. Had to lie down afterward.

Mistake of the day: after recovering from WOD, I took some pics of the newly renovated home gym. Then I got the idea that I would videotape some buttefly pullups just for fun. Just a set of 10. Well after a couple of takes from a couple different camera angles, I realize that I've done like 50 pullups. Biceps and forearms were TRASHED. Hopefully won't be too bad tomorrow.

Comment #387 - Posted by: Mel/36m/5'10"/170 at December 30, 2009 5:42 PM

Refereed girls jv basketball game first, then did 500m before being interrupted. Then 5000m in 23:16, which is 1:14 faster than two days ago.

Comment #388 - Posted by: Darren 38m/5'10"/215lbs at December 30, 2009 5:56 PM

Subed 500 SDHP

Humberto 34:27 with 30#

Karla 36:30 with 22#

Comment #389 - Posted by: Humberto at December 30, 2009 6:14 PM


20:36, 22 second improvement. Lah-de-friggin'-dah.

Still over 20:00. This will not stand, must not be allowed to stand.

Added 100 DUs, 50 pullups.

Started with the snatches yesterday, felt somethig unusual in right shoulder, normally would have ignored it, but I remembered Bob's post about age and entropy from a few days ago. So I stopped. Need to get right on form on these lifts, anyhow, which I will do, I suspect, at Montclair in a couple of weeks.

So I subbed 50 OS (40#), 50 burpees, 80 situps.

Shoulder feels fine today.


Comment #390 - Posted by: jeff at December 30, 2009 6:29 PM

34 yom 225bwt
wod 3rds of
40 reps of 65 lb push press
30 squats
20 ring dips
10 double unders
time: 12:48

Comment #391 - Posted by: brian t at December 30, 2009 6:35 PM


as rx'd

damper on 5


Comment #392 - Posted by: Dave at December 30, 2009 6:58 PM

500 45# SDHP in 20 minutes + change

Comment #393 - Posted by: Wes at December 30, 2009 6:59 PM

Damper 6; Drag Factor 131.
:07 faster than 12/27.

Comment #394 - Posted by: Josh M/34/74"/195# at December 30, 2009 7:12 PM

As Rx'd:

First 5K row, should be able to get it sub-20

Comment #395 - Posted by: Eric Gohl 23/5'10/163 at December 30, 2009 7:35 PM

(PR 20:19)

Comment #396 - Posted by: gary martins at December 30, 2009 7:38 PM

as rxd

(slower than 12/09 result by about 45 sec)

Comment #397 - Posted by: Pete - Decatur, GA at December 30, 2009 7:52 PM


Comment #398 - Posted by: jannydones at December 30, 2009 8:19 PM

@ 29's

Comment #399 - Posted by: waderpro at December 30, 2009 8:28 PM

As Rx'd 19:53
damper setting at 9.
PR by 2:04!

Comment #400 - Posted by: Ben W at December 30, 2009 8:32 PM

two times to register, young lady I am training has been only training for 8 weeks and she did great on the rowing, getting a time of 25 mins 10 secs. I managed a PR of 20 min 50 secs, great one for the glutes, NOT!

Comment #401 - Posted by: jim at December 31, 2009 2:00 AM


Comment #402 - Posted by: symanietz at December 31, 2009 3:05 AM

35yom / 206lbs

Row 5k

23:03 wide open.

(Last time was 23:24) I went into it this time knowing what to expect. Again, my average was a little slow for the first 3k, then it picked up, and I managed to improve on my time a little. It felt good, but I had some unexpected results...blisters on my butt cheeks. I guess rowing 10k in two days requires a more rugged butt (or padded shorts)!

Comment #403 - Posted by: Bphantom at December 31, 2009 6:29 AM

warmup- 30 squats, 30 pushups, 30 situps

WOD as rx'd using damper setting 5
19.38 PR! (down from 20.50)

pukie came knockin on my door... fortunately i turned him away.

Comment #404 - Posted by: stojo at December 31, 2009 6:57 AM

M/33/160 6'1

21:22 pr lol

Comment #405 - Posted by: Nathan Barnet Herrera at December 31, 2009 7:47 AM


better by 15 secs

Comment #406 - Posted by: panger at December 31, 2009 7:51 AM



Comment #407 - Posted by: ~VERVE~~~~~~~~ at December 31, 2009 8:42 AM

300 sdhp 20 lbs


Comment #408 - Posted by: beemer (f/38/5'4"/130) at December 31, 2009 9:46 AM

23yo male 6'@"/230lbs
For everyone's information the drag factor is usually set at 130 to recreate the feel of water. On the newer concept 2 machines it should be about 7.

Comment #409 - Posted by: Chase at December 31, 2009 10:29 AM

27:40 (1200 Double Unders)

Compare to:
091227 - 33:18 (1200 Double unders)

Comment #410 - Posted by: B. Rhaly at December 31, 2009 10:32 AM

Not my best, coulda done better, dissapointing

Comment #411 - Posted by: D-man at December 31, 2009 11:25 AM

previous 25:44

Comment #412 - Posted by: Ticotexas M/40/69/150 at December 31, 2009 11:36 AM

Diane as rx'd with metal weights and parallettes:


First day back in town. felt slow and weak today, 12 min rest then

5k row 19:49


Comment #413 - Posted by: brian p at December 31, 2009 12:18 PM

5000m row:

20:24 12/31/2009
19:00 12/28/2009 (4250m)

Comment #414 - Posted by: johnathon in seattle 28/5'8/160 at December 31, 2009 2:26 PM

Anyone wanting to post a sub 17:00 time, please reference C2's website for world records first.

Comment #415 - Posted by: Fatboy at December 31, 2009 4:07 PM

20:06 (20:59 two days ago)

Comment #416 - Posted by: Repto M/39/5'11''/235 at December 31, 2009 5:16 PM

did this on New Year's Eve

19:19 PR (19:34 last time)

Comment #417 - Posted by: DOPP at December 31, 2009 5:48 PM

I row my rower until distance read 5.0
it took me 11:58. Guess it needs calibrating.
Next time I rowed for 20mins a distance read 7.9 (I couldn't row as hard this time).

Comment #418 - Posted by: optimistic dan at January 1, 2010 2:37 AM


First time doing a 5k and it felt pretty good. Kept a 1:55 split the whole time.

Comment #419 - Posted by: Kevin Wood - CrossFit Moncton (28/6'3/180#) at January 1, 2010 3:47 PM


Comment #420 - Posted by: Sergio at January 1, 2010 6:32 PM


Comment #421 - Posted by: Ben m29/6.0/192 at January 1, 2010 8:11 PM


Comment #422 - Posted by: matt m/46/65"/154lb at January 1, 2010 9:59 PM


rowing machine set to 4 (out of 10)

Comment #423 - Posted by: Scrape M/33/75"/240 at January 2, 2010 4:31 AM

subbed 500 sdhp:


Comment #424 - Posted by: Zeb G at January 2, 2010 4:31 AM

m/33/160 6'1



Comment #425 - Posted by: Nathan Barnet Herrera at January 2, 2010 9:04 AM


20:30 on 8

Paused for water 3 times...

Comment #426 - Posted by: Patrick at January 2, 2010 9:58 AM

50 sits
135 bench x 20.10.10
5k row - 23.06.9


Comment #427 - Posted by: adam/215/24/5.9' at January 2, 2010 12:26 PM

18:23 pr

Comment #428 - Posted by: gunnar m/38/190/73" at January 2, 2010 2:00 PM

After a long hot day at the beach

Comment #429 - Posted by: FB at January 2, 2010 4:36 PM

500 SDHP



Comment #430 - Posted by: Logan S at January 2, 2010 5:06 PM


Comment #431 - Posted by: ecp2 m37/69/165 at January 2, 2010 5:43 PM


Comment #432 - Posted by: kk at January 2, 2010 5:45 PM


machine set to 5 out of 10

Comment #433 - Posted by: Scrape M/33/6'3/240 at January 3, 2010 1:09 AM

Tried 6 damper but need better pacing
Total= 21:07 (61/75) PR
Need slower/stronger strokes will keep HR/lactic/spm lower

Comment #434 - Posted by: Phoenix "On major WOD Delay" at January 3, 2010 9:26 AM

19:44 rx

10 seconds better than my last PR! Yea!


Comment #435 - Posted by: pappasj at January 3, 2010 10:08 AM

22:29 first time ever erg'ing

Comment #436 - Posted by: DCF at January 3, 2010 1:36 PM

22:29 first time erg'ing

Comment #437 - Posted by: DCF at January 3, 2010 1:47 PM

500 SDHP #45


Comment #438 - Posted by: amped 35/M/190/6' at January 3, 2010 2:26 PM

20:31 (PR)

"Mrs. Miyagi"
23:00 (PR)

Comment #439 - Posted by: Miyagi 29/m/168# at January 3, 2010 5:05 PM

damper at 10

Comment #440 - Posted by: d_wurm 29/m/155#/73" at January 3, 2010 6:21 PM

20:10 damper at 4.5
challenging workout, but builds confidence on the rower

Comment #441 - Posted by: Shawn Bandel at January 3, 2010 6:30 PM

18.26. Lost 12 seconds from the first one (tough workouts over the weekend, early morn. v. afternoon, no breakfast).

Comment #442 - Posted by: M. Honcho M/31/5'10"/170 at January 4, 2010 6:17 AM

Damper setting 8. 20:53. Feet not strapped in, moved the rower less. Still having form issues/not generating enough power.

Comment #443 - Posted by: R.Lee_Seattle at January 4, 2010 9:17 AM

@ the sweatbox
as rx'd

22:25 (PR)

Comment #444 - Posted by: N_Rahim 28/m/150# at January 4, 2010 4:33 PM

M/43/175/6 PR 20:54

Comment #445 - Posted by: John Utah at January 4, 2010 4:34 PM

M/42/175/6'0 PR 20:54

Comment #446 - Posted by: John Utah at January 4, 2010 4:36 PM


Comment #447 - Posted by: Mad Hatter at January 5, 2010 4:23 AM

CrossFit warmup followed by rowing 5k as rx'd


Comment #448 - Posted by: Karsk (56 M 5'9" 185lbs) at January 5, 2010 9:36 AM


Comment #449 - Posted by: holmes11b at January 5, 2010 11:56 AM

Sun: 19:21
Today: 21:30

Comment #450 - Posted by: Carp at January 5, 2010 2:02 PM


21:28. First time ever rowing beyond 1k.

Comment #451 - Posted by: Erik 28/M/76.5"/200 at January 5, 2010 4:25 PM


as rx'd: 20:55
dampner on 7

Comment #452 - Posted by: Casey at January 5, 2010 4:28 PM

5K row
Feeling under the wx today.

Comment #453 - Posted by: RB at January 5, 2010 5:51 PM

20100105 1700hrs
WOD091229: 5km row
as rx'd 21:09.7

Comment #454 - Posted by: AlexR 29/m/94kg at January 5, 2010 6:40 PM

No WU since I did this right after heavy snatch workout so Bob could have rower next day.
Little better tech today. Not as fatigued in legs. Heels off pad on catch. Lean at end a little better, but need more consistency.
12/27: 20:57
2/9/08: 20:24
Jan 08: 22:29

Comment #455 - Posted by: jrm at January 5, 2010 7:26 PM


Comment #456 - Posted by: dcyn at January 5, 2010 7:44 PM

row 5k - damper setting 4

21:31 (pr)

last - 22:26 (damper setting 4)

Comment #457 - Posted by: cbecker at January 6, 2010 5:56 AM

Row 5K SUB 500 Low Rows


Comment #458 - Posted by: Louis Herrera 50 70" 181 at January 6, 2010 3:31 PM

3 rounds
500M row / 21 burpees / run 400M


Comment #459 - Posted by: MikeyPaul/m/28/170/5'8" at January 6, 2010 5:15 PM


subbed 5k on treadmill


*relentless cramps in the quads. cindy hurt me.

(last 5k row was 22:10)

Comment #460 - Posted by: stinker |27.m.160#| at January 6, 2010 5:27 PM

20:02, 31 second PR, so close to my sub 20 goal

Comment #461 - Posted by: Mad Max at January 6, 2010 5:37 PM

23:01 PR! (as this was my first time)

Comment #462 - Posted by: Ukkrew at January 7, 2010 12:01 PM

CFWU 3x12


beat the time from day before yesterday which was 24:45

Comment #463 - Posted by: Big-T (26yo/5'2"/155lbs) at January 8, 2010 4:45 AM



Comment #464 - Posted by: AST at January 8, 2010 8:21 AM


Better than last time around, this time I went a lot faster, but stopped a few times to re-cue the ipod after a failed attempt at creating a good playlist for this WOD.

Did this one about 10 min after the 1-10-1-20-1-30 bench press WOD. Playing cath-up after missing many days during the holidays.

Comment #465 - Posted by: clark at January 8, 2010 8:56 AM


22:09 - PR! by 4 seconds

Comment #466 - Posted by: Josh R at January 8, 2010 9:31 AM

CFWU then row 5k


Comment #467 - Posted by: Karsk (56 M 5'9" 185lbs) at January 8, 2010 12:57 PM

rowed hard for 15 minutes
probably ~3500m, based on usual pace

C2 on Fort Lee has no monitor and no toe straps. What a winner.

Comment #468 - Posted by: Jon-David at January 8, 2010 1:43 PM


as rx'd

Last Time/PR:

Comment #469 - Posted by: Francis Vu Nguyen at January 8, 2010 6:09 PM

as rx'd: 19:14

I just did a big time PR. 2 days ago was a 19:57. I shaved all that time by mostly focusing on the rhythm of 1 up 2 down so I didn't shoot my load to early and get burned out.

Comment #470 - Posted by: Jonathan Paulson 6'7" 217 26M at January 8, 2010 8:16 PM

Ran instead - 23:10

Comment #471 - Posted by: Drew M/24/175/6' at January 8, 2010 8:49 PM


as rx'd

Damper @ 5


I must be confused. I thought the higher you go on the damper the harder it is.

Last time I set the damper at 10 and it seemed a bit easier.

Comment #472 - Posted by: john g at January 9, 2010 8:17 AM

2500 m @ work

Comment #473 - Posted by: jhs 32/M/6'4"/260 at January 11, 2010 10:11 AM

To 472. Hopefully you read this before this is deleted.

The scale on the damper setting is not reflective of harder and easier. 10 means you have to pull more weight...but not as fast. 1 means you pull less weight...but have to pull it faster. As far as energy output on your part, the two equal each other when done at the right speed.

For some people though, because of body type and personal preference, one extreme or the other will seem easier to them, and for all intensive purposes, might actually be easier. (like a 10 would be easier for a body builder because of more weight and less reps than having to sustain the output of a 1 of less weight more reps).

Comment #474 - Posted by: Jonathan Paulson 6'7" 217 26M at January 11, 2010 3:16 PM

21:56 - 3 min better than last one

Comment #475 - Posted by: reese at January 12, 2010 9:02 AM

Time: 21:25. My best is 20:48, but this was much better than last time.

Comment #476 - Posted by: blades at January 12, 2010 9:42 AM

First time rowing more than 1k

20:50 spent actively rowing

Took short breaks at 1k, 2k, 3.5k

Comment #477 - Posted by: Govervich at January 12, 2010 1:50 PM

straight through

TIME - 20:35

Comment #478 - Posted by: smithwick's at January 13, 2010 3:46 AM

no breaks, 10 damper

TIME - 20:35(PR)

Comment #479 - Posted by: smithwick's at January 13, 2010 3:55 AM

1500-1000-1000-1500 = 27:09 with short breaks (maybe a minute each?)

Comment #480 - Posted by: BobO (m/24/6'5"/190) at January 14, 2010 2:34 PM

did 50 burpee clean & jerks, 25 pound dumbbells


Comment #481 - Posted by: Manchild at January 19, 2010 1:32 PM

sub = 500 sdlhp w/ 45# bar = 30:43
last time 39:00
100=5:20 / 200=11:50 / 300=18:00 / 400=24:39
Still think I would be better off using lighter wgt

Comment #482 - Posted by: PB m/42/6'/155 at January 20, 2010 7:07 AM


last time: 20:26

Comment #483 - Posted by: mcdontron at January 24, 2010 5:52 PM

34 yom

Last time 26:31
This time 22:34 (PR)

Half way through I used the quarter/half and then 5 or 6 full strokes.

Comment #484 - Posted by: kgw at January 26, 2010 11:30 AM

44 yom 202 lbs.

24:06 (PR)

Comment #485 - Posted by: Speedster at January 26, 2010 12:48 PM


kgw and myself had dampers on 6

Comment #486 - Posted by: Speedster at January 26, 2010 12:50 PM

Theresa: 24:48.8
(not my best, not my worst)

Comment #487 - Posted by: Mark & Theresa at February 3, 2010 12:14 PM


Comment #488 - Posted by: TROY at February 4, 2010 11:19 AM

23:30 setting of 10.
Right foot strap broke at 200m mark but I kept going with one strap since I was so close.

Comment #489 - Posted by: chaps at February 5, 2010 1:52 PM

WOD: 20:38 (shaved a min from two days ago)

Comment #490 - Posted by: basebplyr1 (m,31,6'3",215) at February 10, 2010 4:23 AM


somewhere around 30:00. Treadmill shutdown twice from circiut breaker. It may be breaking down... hooray, will have to get a new one. Still 5 lbs too fat from beer.

Comment #491 - Posted by: moglee at February 11, 2010 6:30 PM

10 damper

TIME - 19:35(PR)

Comment #492 - Posted by: smithwick's at February 20, 2010 12:54 AM


Comment #493 - Posted by: shelly at May 2, 2010 10:56 AM

new pr- 20:25, going for sub 20

Comment #494 - Posted by: Mark at November 19, 2010 9:21 AM

1st ever 5k row (15 aug 11)
22:03- next time set pace for 22:00

Comment #495 - Posted by: mlt at August 15, 2011 8:29 PM

2012-12-08: 13:47. 3 km.
2009-12-30: 19:18 (Set at 5) 1:55.9/500 pace.
2009-12-27: 19:29 (Set at 10) furthest ever on the rower 1:57/500 pace.

Comment #496 - Posted by: gs at December 8, 2012 10:29 AM

took breaks (30-60s) at 2k, 3k, 4k
rest time not included

Comment #497 - Posted by: sr at December 10, 2013 7:39 AM

19 : 00 min

Comment #498 - Posted by: nicolas at January 11, 2014 3:40 AM

19:09 RX

Comment #499 - Posted by: Chris at January 20, 2014 4:19 PM
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