April 16, 2010

Friday 100416

Four rounds for time of:
Row 500 meters
Rest 3 minutes

David Lipson 1:19.1, 1:23.7, 1:24.3, 1:23.5.
Tommy Hackenbruck 1:29, 1:29, 1:36, 1:36
Ben Crook 1:24, 1:26, 1:32, 1:40
Rob Orlando 1:27, 1:32, 1:34, 1:41
Tanya Wagner 1:41.1, 1:44.9, 1:48.7, 1:47.7
Post times to comments.

MathesFlagAge8_th.jpg

Enlarge image

Little Miss Mathes, Age 8


"A Violent Agreement" Part 3 with Greg Glassman, Dr. Nicolas Romanov, and Louie Simmons, a CrossFit Journal preview video [wmv] [mov]


Workout 'B' from the NorCal Sectionals - video [wmv] [mov]


"For my part, I rather distrust men or concerns that rise up with the speed of rockets. Sudden rises are sometimes followed by equally sudden falls. I have most faith in the individual or enterprise that advances step by step. A mushroom can spring up in a day; an oak takes 50 years or more to reach maturity. Mushrooms don't last; oaks do. The real cause for an enormous number of business failures is premature over-expansion, attempting to gallop before learning to creep. Sudden successes often invite sudden reverses."
- B.C. Forbes

Posted by lauren at April 16, 2010 5:00 PM
Comments

"McGhee" Rx'ed

11 rounds + 4 deadlifts

R.I.P.

Comment #1 - Posted by: quinn McCutchen M/40/150/5'10" at April 15, 2010 5:01 PM

This sounds kind of fun. But that usually mean it will hurt like hell. Excited to find out which it is.

Comment #2 - Posted by: Leon at April 15, 2010 5:05 PM

Yes, In the FAQ section "Can I get Big with Crossfit?" The response talks about steroid use as a means. Ive wondered this myself. With things like the paleo diet and emphasis on making oneself fitter this seems like a huge contradiction.

Comment #3 - Posted by: Darin at April 15, 2010 5:24 PM

Any consensus about which iPhone application for Crossfit is the best? PS - Rob Orlando is amazing.

Comment #4 - Posted by: Scott in Jakarta at April 15, 2010 5:38 PM

that pic. is just crazy!

Comment #5 - Posted by: Melissa at April 15, 2010 5:45 PM

Louie Simmons has a wealth of knowledge outside of "openly advocating using steroids".

I haven't read, seen, or heard him advocate this in a cf setting.
Some of you people are atrocious with the things you post.

Comment #6 - Posted by: irongarm trolls are cowarfs at April 15, 2010 5:47 PM

Now, would one who doesn't have access to a rower even get the same effect from subbing SDHP's?

Comment #7 - Posted by: Cory at April 15, 2010 5:51 PM

Oh hells yes! STOKED for this one!0 great follow up to the last two days of brootality!

Comment #8 - Posted by: carlina at April 15, 2010 5:52 PM

#6 Scott
I use two apps on my iphone as far as I am aware you cannot get a timmer and track WOD's in a single app.
- for WOD times try "WODTimer"
- to keep track of your WOD's with times, records, amount lifted try app named "WOD".
Both are best apps I have found.

Comment #9 - Posted by: Sot at April 15, 2010 5:56 PM

I find it kind of sad that the rowing times as so bad for the athletes posted here. I mean, I am kind of out of shape and I beat Tommy Hackenbruck. And I've never really rowed before. And when I compare to people that train crossfit and are real athletes in many areas, they still suck at rowing. Why is that?

Comment #10 - Posted by: Edward at April 15, 2010 5:58 PM

Similar to #9. I have access to a weighted rower, but not one with meter count. Suggestions for weight, reps?

Comment #11 - Posted by: Matt at April 15, 2010 5:59 PM

YEAH! Rowing WODs are the only reason I love my globo gym! Always have to dust it off :P

Comment #12 - Posted by: Jay at April 15, 2010 6:04 PM

Violent Agreement comment - just had some sessions with Jonah Lehrer (neuro science guy) and he discussed what he called the 'superstar effect'. In a nutshell - parts of a our brain ACTUALLY shut down and limit our own physical abilities to perform when we perceived that we are facing a 'superstar' that appears unbeatable. Jonah Lehrer is helping to make neuroscience understandable to the masses.

Comment #13 - Posted by: Derry at April 15, 2010 6:05 PM

A good documentary about the morality of steroid use is Bigger, Stronger, Faster. It features Louie Simmons as well.

Comment #14 - Posted by: Jay at April 15, 2010 6:08 PM

#12 Edward

Pretty laughable post. How long have you been crossfitting?

The best Crossfitters are the generalists. . .as in pretty effing good at everything. You beat Hackenbruck at rowing but, go head to head with him in the 8 WODs from last years games. . . he'll blow your doors off.

Lipson and Orlando are two, if not THEE two strongest crossfitters in the Northeast. . .and they rock out the Metcons as well.

I guess you were a competitive rower somewhere along the way? That's like a former powerlifter saying a 550 lb deadlift from a crossfitter isn't that great but, that same 550lb deadlifter also has a 22 minute 5k.

Then again, maybe you're just great!

Comment #15 - Posted by: Tim Carr at April 15, 2010 6:10 PM

How does 50 SDHP's w/ 45 lbs compare to a 500 meter row time-wise? I feel like getting 50 SDHP's w/ full ROM in under 1:10 doesn't mean I can row that fast.

Comment #16 - Posted by: TJ Miller M/22/6'0"/165 at April 15, 2010 6:12 PM

MOST.
AWESOME.
PIC.
EVER.

Looking forward to doing some rowing tomorrow. Definitely longer times than the firebreathers posted, but that's ok. Gonna go surf the forum for ideas for chronically sore areas under both kneecaps... sigh...

Comment #17 - Posted by: dk 33/m/6'0"/218 at April 15, 2010 6:13 PM

I believe the sub for rowing is sdhp at 45 lb for men and 30 for women. Weve used that formula in the past and it works ya!

Comment #18 - Posted by: meredith at April 15, 2010 6:14 PM

Cory and Matt,
I wouldn't think you would get nearly the same effect. Probably better to run 400m as a rowing sub for this WOD.

Comment #19 - Posted by: Cole Gruber at April 15, 2010 6:17 PM

Sidelined with an injury of my right shoulder, Ortho Monday, second week of modified WOD's
Physical therapy and WOD as RX'd at the post gym
m/52/217

Comment #20 - Posted by: Pete In Sun City at April 15, 2010 6:26 PM

David Lipson = freak.

Comment #21 - Posted by: gaucoin at April 15, 2010 6:35 PM

m/42/5'11"/200

4 rounds
row 500 (damper=5)
rest 3 min
1:44.6 (pr)
1:44.1 (pr)
1:43.9 (pr)
1:53.4

Previous best 500M is 147.5 or so.

3rd set killed me..

So beat up from yesterdays filthy 50, that I needed something shorter/mellower than todays hero WOD. Luckily, tomorrows was posted early. Not that this one is easy, but I can't imagine lifting or box jumping or anything like that right now, Rowing is smoooth..

Comment #22 - Posted by: slowweak at April 15, 2010 7:11 PM

I think the video of the NorCal regionals was excellent. Unlike many of the videos I've seen posted, it told a story. Well done and keep them coming.

I have enjoyed the "Violent Agreement" videos, but I have to say that the title is simply nonsensical. It strikes me as something said to sound profound, but which really has no meaning. Of course, it is perfectly possible it just went right over my head.

Cheers!

Comment #23 - Posted by: Tom at April 15, 2010 7:22 PM

Fantastic sectional video guys. Wanna get props to the guy wearing the OU sweatshirt in the beginning of the video. Good to see we are getting some love on the west coast!!

As far as #12 (Edward's)comments....Crossfit is about not being great at one thing, but good at everything in the program.

Saw this on a Crossfit shirt once..."Outlift a runner, outrun a lifter". That describes the typical Crossfit athlete. Very few of us will ever bench 400 plus or run a 5min mile, but we can have a pretty damn good combination of the two.

Comment #24 - Posted by: Sean in Tulsa at April 15, 2010 7:27 PM

m\30\6'2"\260

1:37
1:36
1:35
1:35

Damper 4
1:29 PR for 500

Comment #25 - Posted by: Darcy at April 15, 2010 7:49 PM

Guys I still cant open the video's , what program do I need ???

Comment #26 - Posted by: sam at April 15, 2010 7:58 PM

...wish I was eight...

Comment #27 - Posted by: Prole at April 15, 2010 7:58 PM

Is there any specific Damper setting these Row intervals should have?

Comment #28 - Posted by: Clay at April 15, 2010 7:58 PM

subbed 400m runs for 500m row
1:26/1:25/1:26/1:30

Comment #29 - Posted by: troy at April 15, 2010 8:10 PM

Yeah... this will be fun to compare to a SDLHP sub...

Comment #30 - Posted by: Daniel Krull AKA "Franiel" at April 15, 2010 8:11 PM

The sdhp are subbed for the row because its a very similiar movement. When you row you're using legs core arms shoulders, nearly everything including a good cardio workout. Sdhp is basically the same movement except your standing and pulling the weight up instead of sideways. I don't think the times are comparable because well let's face it. There's nothing like pouring your heart into an intense row. Just go as hard as you can. Hope that helps

Comment #31 - Posted by: aron at April 15, 2010 8:11 PM

Dmac


Crossfit is a self proclaimed 'Fitness Whore'. They take the best of all fitness and sport programming. Simmons contribution to Crossfit is his brilliant programming not his advocacy of steroid use.

Comment #32 - Posted by: Darcy at April 15, 2010 8:13 PM

anyone can tell me where i should set the damper?

Comment #33 - Posted by: george at April 15, 2010 8:17 PM

so i dont have a rower at my gym can anyone explain how to do the sumo deadlifts

Comment #34 - Posted by: drew at April 15, 2010 8:35 PM

Shin to chin drew... shin to chin.

45# bar.

legs wide "Sumo Stance" holding the bar in the middle.

Comment #35 - Posted by: Daniel Krull AKA "Franiel" at April 15, 2010 8:39 PM

I believe 5 is the standard damper setting

Comment #36 - Posted by: Jonny at April 15, 2010 8:40 PM

Yeah...the guys times are impressive...but how many guys will T. Wagner beat? Those are very impressive times too.
T. Wag=beastette

Comment #37 - Posted by: Matt D. at April 15, 2010 8:40 PM

D
@ home
damper 5
142.4
147.8
150.3
150.5

Comment #38 - Posted by: waderpro at April 15, 2010 8:42 PM

Makes sense Aron. Thanks for the post. I think I'll do 400 meter sprints instead because I miss running so much. I feel like the SDHP's miss the point of this workout too.

Comment #39 - Posted by: TJ Miller M/22/6'0"/165 at April 15, 2010 8:45 PM

30/M/5'10/143

Time to go Break the rower machine, HAHA. I meant time for the row machine to break ME. someone correct me if i am wrong, any way, #33 Damper setting the higher the setting the more the drag, between 3-5 is something similar to a racing water boat for what i heard, The best damper setting for a great cardiovascular workout is in the range of 3–5. damper setting number 10 equals dragging a big boat. Much like selecting a gear on a bicycle, drag factor is a personal choice, what ever works for you, the WOD doesn't specify any damper setting. HAVE a nice one.

read below straight out of the concept 2 website.
http://www.concept2.com/us/training/advanced/dragfactor.asp

SANTI

Comment #40 - Posted by: SANTI at April 15, 2010 9:02 PM

As a former collegiate rower, I recommend the damper be placed on 4. It is less strain on the back and as long as you have efficient application of power all the number does is make each pull harder to execute and therefore more difficult to use momentum to your advantage without being jerky.

Comment #41 - Posted by: Misty at April 15, 2010 9:10 PM

Crossfit Sri Ram Ashram, India
Hats off to Tanya Wagner on this one.

Gautam 1:54.2 - 1:58.3 - 1:55.3 - 1:55.6

Bachendra 2:02.1 - 2:10.2 - 2:14.3 - 2:12.0

Arvind 1:48.7 - 1:52.4 - 1:55.0 - 1:53.2

Uttam 1:44.5 - 1:50.2 - 2:06.9 - 1:56.0

Comment #42 - Posted by: rashmi at April 15, 2010 9:46 PM

Great morning, great wod after fantastic two days before...this is ultimate!

1:39:4
1:40:8
1:41:3
1:40:5

Damper:5

Now breakfast and to night 7K running

Comment #43 - Posted by: jesper johansson/age40/185cm/82kg at April 15, 2010 10:15 PM

I've been crossfitting for about 2 years, this is my first post. My goal is too run a 42.2k marathon on the 30th of may, with no additional training then the WOD and a cardio bias warm-up. I'm running for the finish line not 1st place.

To date my workout intensity has been nothing impressive, but i still manage to complete most WOD's rx'd.

I'll post here to keep myself checking in, have a better workout log, and compare results and progress. Any hints tips will be appreciated. So here it goes.....

McGhee as rx'd - 12 rounds

Anthony/77kg/32/Australia

Comment #44 - Posted by: Anthony Elliot at April 15, 2010 11:17 PM

8 year old girl doing a flag? That shows up just about everyone at the gym. I wonder how many of the girls could figure out how to do it with some practice. Might be a fun pet project.

Comment #45 - Posted by: Blair Lowe at April 15, 2010 11:33 PM

What level of resistance do you use for rowing?

Comment #46 - Posted by: Mark at April 15, 2010 11:59 PM

I think it's great that you guys started posting videos of the pros doing the WODs. it really drives the correct way to do some of the movements home for me.

Thanks for all your work!

Comment #47 - Posted by: Willie at April 16, 2010 12:54 AM

After yesterday's backbreaker Hero WOD, the SDHP's were not easy. If you want a good workout, and don't have a rower, this is better than running....

Total time, including breaks: 15:42

Comment #48 - Posted by: emiller at April 16, 2010 1:02 AM

1:49.2
1:50.1
1:52.2
1:53.1

First WOD completed as prescribed. Two months of baby steps has finally paid off. It may not be the best, but it is my best. That is all that matters. Baghdad cannot break me!

32/m/180lbs

Comment #49 - Posted by: Brian at April 16, 2010 1:14 AM

#3,4,5

Because Louie Simmons knows his stuff. Can you honestly say he doesn't know how to make someone stronger through training? Especially in things like squats and deadlifts which is such an integral part of our training.

He comes to us as a Subject Matter Expert. He shares information and technique. No elitist stance. So definitely one shouldn't be taken against him just because you may have moral issues with his beliefs. He's a wealth of knowledge that has done so much for strength and conditioning and should definitely be given that respect.

Comment #50 - Posted by: Nate at April 16, 2010 1:48 AM

What an impressive little lady!

Any talk of forming a CF Kids segment of the Games? I know there are teens that participate with the adults and do quite well at that.

Comment #51 - Posted by: Shanna Duvall at April 16, 2010 2:29 AM

1:55, 1:57, 1:57, 1:58

Comment #52 - Posted by: Katherine at April 16, 2010 2:31 AM

#12 - Edward

"I am kind of out of shape and I beat Tommy Hackenbruck..." Then you are doing it wrong.

Are you using a Concept2 rower or some crack-ass rower with a lead weight for a wheel? Considering the Concept2 website has a feature where rowers can post their times and Lipson's time is in the top 10 and Hackenbruck's is top 50 of all the people in the world that have posted times then you're either a genetic freak who should put up or shut up or you're not doing what you think you're doing. Occam's Razor says the later.

http://www.concept2.com/sranking03/rankings.asp

Comment #53 - Posted by: AngryLurkerHearMeRoar at April 16, 2010 3:40 AM

CFWU(2), WOD as rxd, setting 5, 1m50s, 1m56s, 2m01s, 1m51s...yeah not impressive but still hurt! i'm blaming altitude...

Comment #54 - Posted by: charlie at April 16, 2010 3:48 AM

@ CrossFit Kandahar, Afghanistan
M/29/160lbs/5'7"
Damper on 4
1:48.0/1:49.7/1:52.3/1:50.2 = 7:20.2 mins

Comment #55 - Posted by: Jamie at April 16, 2010 3:53 AM

M/42/5'11"/180

Run 400m
Rest 3 minutes

1:27-1:23-1:24-1:25

Comment #56 - Posted by: nutfam at April 16, 2010 4:11 AM

33/m/190

damper 4

1:39, 1:46, 1:52, 1:49

Comment #57 - Posted by: MWade at April 16, 2010 4:34 AM

1:49
1:50
1:56
1:56

Comment #58 - Posted by: jaycmar10 at April 16, 2010 4:39 AM

2:05
2:03
2:06
2:07

Comment #59 - Posted by: michael leach at April 16, 2010 5:14 AM

Lipson is a freak!!! That is awsome. Those are crazy times. - Greg

Comment #60 - Posted by: Greg Hammond at April 16, 2010 5:19 AM

M/205/6'/24 Damper on 5
1. 1:43
2. 1:44
3. 1:43
4. 1:43

Comment #61 - Posted by: Law at April 16, 2010 5:27 AM

M/29/145lb/5'6"
1:50
1:47
1:53
1:58

Comment #62 - Posted by: Mike at April 16, 2010 5:33 AM

M/35/69"/159

1:53
1:52
1:51
1:50

Comment #63 - Posted by: ArcLite at April 16, 2010 5:34 AM

damper on 7

1:42
1:41
1:38 (pr)
1:43

Comment #64 - Posted by: jeglit (m/38/6'4"/220) at April 16, 2010 5:49 AM

4 RFT
subbed 50x 21kg SDHP
3 minute rest

1:20
1:13
1:14
1:09

Comment #65 - Posted by: David m/25/5'7"/75kg at April 16, 2010 6:12 AM

1.49
1.52
1.56
1.56

Comment #66 - Posted by: Farbror Jonas at April 16, 2010 6:12 AM

M/32/180/6'2"

1:45
1:47
1:48
1:49

damper setting 5

Comment #67 - Posted by: Rhett at April 16, 2010 6:21 AM

26/m/5'11"/215
1:25
1:36
1:41
1:39

Comment #68 - Posted by: Nickosaurus at April 16, 2010 6:21 AM

M/32/189cm/110kg

Tried to get under 1:30 in the first one, but fell trough on the last 100m...

1:32
1:37
1:42
1:42

Really need a days rest after this cycle...

Comment #69 - Posted by: Bugsy at April 16, 2010 6:22 AM

2k erg, 6:30.7 (PR)

Comment #70 - Posted by: DAVE H at April 16, 2010 6:28 AM

#53 AngryLurker

Most rowers don't bother to post 500m times to Concept2, or any times at all for that matter, because they know that it doesn't matter what you do on the erg if you can't apply it to the water. There are 4 people on my team alone that can beat Lipson's times and we're barely a top 50 team. Don't get me wrong, I have the utmost respect for these guys as generalists and agree that they would own rowers on any other workout, but there's just no comparison between these 500m times and those of upper level collegiate rowers.

Now, if Lipson could string those together without any rest and pull a 5:40 2k I would be extremely impressed! (and he'd be getting a call from the National Team)

Comment #71 - Posted by: Rower at April 16, 2010 6:41 AM

1:44
1:58
1:58
1:58

I have to go check my log to see what damper setting I used when I PR’d a month or so ago, I think I had it up too high today, at 8/9. I wasn’t expecting a PR with as sore as my legs are from box jumps 2 days in a row and my back from DLs yesterday, but still disappointed in my times. At least I was consistent! Have to remember that damper setting though for these sprints, and apparently need to remember to pace myself a little better.

Comment #72 - Posted by: MattTruss M/25/5'7/165 at April 16, 2010 6:55 AM

What kind of masochist is on a rowing team? After nearly 6 years of doing Crossfit the only thing left I really fear is a max effort row. Either a minute and a half or around seven minutes of effort followed by 20-30 minutes of trying not to puke. What's wrong with rowers that they would invite this kind of pain on themselves daily:) We went hard at wrestling practice but I wasn't destroyed by nausea daily.

In regard to the criticisms of these times, it's about the same with any mono/endurance specialty. Look at the fastest 400m times for runners compared to a fast Crossfitter. With all due respect to the collegiate rowers mentioned how many can also deadlift 2.5x BW, Squat 2x BW, reel off 40 pullups, etc? Our goal would be to outlift a rower and outrow a lifter.

Comment #73 - Posted by: Damon - Wasatch at April 16, 2010 7:04 AM

as rx'd. damper on 8

1:46
1:46
1:48
1:46

very impressive times posted by those athletes. Makes me try harder. Thank you.

Comment #74 - Posted by: Adam 43/6'2"/190 at April 16, 2010 7:04 AM

35/m/5'10"/185(ish)#

No rower so subbed SDHP

1:17
timer messed up for rnd 2 (ARGH!)
1:41
0:54

Comment #75 - Posted by: Steven M. Platek, Ph.D. at April 16, 2010 7:06 AM

M/38/5'10"/175

1:39
1:44
1:44
1:44

damper on 8

Comment #76 - Posted by: Ken at April 16, 2010 7:20 AM

Amazing times you guys! I´ll definetly try this one in the weekend, I´m resting today. (Did PR on overhead-squat with 120 lbs the other day! Yay!)
Peter M/28/5,11/175

Comment #77 - Posted by: Peter at April 16, 2010 7:24 AM

Four rounds for time of:
Row 500 meters
Rest 3 minutes

1- 1:47.2
2- 1:43.6
3- 1:45.4
4- 1:51.1

Two months ago those were my 400 meter times..So..I guess I'm going in the right direction but have a LONG way to go!

Comment #78 - Posted by: Derek at April 16, 2010 7:40 AM

Four rounds for time of:
Row 500 meters
Rest 3 minutes

1- 1:47.2
2- 1:43.6
3- 1:45.4
4- 1:51.1

Two months ago those were my 400 meter times..So..I guess I'm going in the right direction but have a LONG way to go!

Comment #79 - Posted by: Derek at April 16, 2010 7:41 AM

1:38
1:45
1:47
1:47

Comment #80 - Posted by: Adam A. at April 16, 2010 7:42 AM

M/27/6'/210

As RX'd:

1:30.7
1:34.9
1:43.1
1:40.6

Comment #81 - Posted by: Dan at April 16, 2010 7:46 AM

This pic is G.

Comment #82 - Posted by: Big Ryan at April 16, 2010 8:04 AM

#71 Rower - just think about what you are saying for a second. You say four people on your team can beat Lipson. Four people who row every single day. So that means Lipson, based on erg scores, makes your varsity, no? A guy who probably only rows a couple of times a week, and can do other things that rowers can only dream of (how good is your OHS, by the way?) puts up scores good enough to make the varsity of a collegiate rowing team (assuming his on-water performance matches his erg scores, which happens more often than not).

Your comment is actually a pretty strong endorsement of Crossfit.

Comment #83 - Posted by: Kamper M/45/200/74" at April 16, 2010 8:09 AM

as rxd
1:38/1:45/1:48/1:45
m/43/6/200

Comment #84 - Posted by: neilz at April 16, 2010 8:23 AM

mackey and jolene hermosillo
one week from delivering our first born!!! she was out there rowing with me! what a wife!

round 1... M 1:29, J 2:46
round 2... M 1:36, J 2:27
round 3... M 1:40, J 2:19
round 4... M 1:40, J 2:13

round 5... M 1:50
round 6... M 1:46

Comment #85 - Posted by: mackey at April 16, 2010 8:29 AM

There's no need to be defensive about the times posted by Lipson & Co. They're decent times for non specialists, just like a 400lb squat is a decent squat for a non specialist. They're not elite specialist times because these aren't elite specialist athletes nor do they claim to be.

I am surprised by Tommy H.'s times, however. As a big strong dude with a 6:30 2K, I would expect him to be around 1:25. Strong non-rowers are usually better at the shorter distances, not the longer ones.

Kamper #83, you said "assuming his on-water performance matches his erg scores, which happens more often than not". Surely you mean the opposite, especially for a non-rower with Lipson's build.

Comment #86 - Posted by: Ewen at April 16, 2010 8:34 AM

29/6'8"/217

1:23-1:44-1:39-1:38

Comment #87 - Posted by: Stretch at April 16, 2010 8:37 AM

As Rx'd:

1:39.9
1:37.9
1:36.6
1:37.7

Comment #88 - Posted by: Ben M/27/220/71" at April 16, 2010 8:37 AM

This is great!

Comment #89 - Posted by: Nate at April 16, 2010 8:39 AM

34/M/6'00/196?

Still in a hotel in central Africa. Tried to do some heavy deadlifts today with minimal success.

The barbell was like a toy no knurling at the deadlift grip, no spinning, small diameter plates, weighed 10kg and I was afraid it would snap when I put weight on. I managed to get these lifts:

3 x 150kg (330#)
2 x 160kg (352#) Bar slipped out of my hands on 3.
2 x 160kg (352#) Missed lockout on #3. Confused.
2 x 155kg (341#) Only halfway up on #3. Annoyed.
3 x 150kg (330#) Sheesh. Sucky today.

Comment #90 - Posted by: Dan D. at April 16, 2010 8:56 AM

I love the controversial bantering. Everyone usually makes good points, and like Kemper said it is great proof for crossfit.

Average everyday joe's (which most of us are) benefit in everything we do as a result of crossfit. If us Joe's were to go to a beach party and get in a pick up game of volleyball...and then go hit the waves on a surfboard...and then play some rounds of horseshoes...and then get on a friends dory boat to row around the pier, we would by far be the guy that everyone would want on their team. And this is what i strive for...to be the best at everything i do. I'm not a professional anything so i could care less about putting up sport specific record times, but instead walk away at the end of the day knowing that i out performed every other Joe who's out there...and have the confidence to try anything and know that i will do good at it because of the fundamental lessons i have learned thru crossfit.

Thank you Crossfit!!!

BTW, i completed 20 rnds of McGhee Rx'd...and i will go balls to the wall to keep up with the best crossfitters on the rowing challenge tonight!

Comment #91 - Posted by: Matt D at April 16, 2010 9:07 AM

1:40,1:43, 1:43, 1:45
Rx

Comment #92 - Posted by: GAC - M/27/6'4/185 at April 16, 2010 9:17 AM

Setting = 10

1:51
1:58
1:56
1:59

Comment #93 - Posted by: Shane at April 16, 2010 9:17 AM

M/22/6'2/160

1:57
2:08
2:00
1:53

Finally got correct movement down on last set and noticed improvement. really tried focusing on technique this time.

Comment #94 - Posted by: SeanMerron at April 16, 2010 9:31 AM

wow I thought I was in shape, but I have a loong way to go! haven't rowed in over a year. My goal was to break 2 each time, which I did, but maybe I should have set my sights a little higher...

1.58
1.56
1.57
1.59

I'm considering going on a more strict diet and seeing if that helps my performance... any suggestions?

23/m/6'3"/175 (skinny bastard)

Comment #95 - Posted by: dave d at April 16, 2010 9:37 AM

It is interesting to see people who were never really good at any one thing brag about being ok at a bunch of things. It just strikes me as odd.

Comment #96 - Posted by: nixon at April 16, 2010 9:46 AM

With that said, it is easy to admire people who are REALLY good at what they do, and don't feel the need to brag about it. Those are the people you need to watch out for.

Comment #97 - Posted by: nixon at April 16, 2010 9:50 AM

Ewen #86, what I mean is, over time, rowers get more proficient on the water and perform at about the level you would predict based on erg scores, more often than not (there are exceptions). That's why coaches have people do erg tests. I don't know about Lipson's "build" or if that is relevant, but he appears to be able to generate leverage which is what matters.

I am just thinking, back in the day when I was still rowing seriously, having to avoid the occasional aquatic diplodocus while rowing during the pleistocene era, if I had done 4x500 all under 1:25, with one under 1:20, I would have called that a good day.

Comment #98 - Posted by: Kamper M/45/200/74" at April 16, 2010 9:52 AM

No Rower, sub SDHP

1:19
2:04
2:03
1:37

Comment #99 - Posted by: Flarega 6'4" 220# Marforlant 2001-2004 at April 16, 2010 9:54 AM

nick launius M/187/6'0"/30 1:11 1:13 1:10 1:06

Comment #100 - Posted by: meredith at April 16, 2010 10:06 AM

as rx'd
15:59 total

Comment #101 - Posted by: Jon-David at April 16, 2010 10:12 AM

This was a good WOD to end the work week on. The CrossFit community continues to impress me everyday. Thanks to everyone for the support!

As Rx'd:

1:35
1:38
1:46
1:41

M/26/6'2"/225

Comment #102 - Posted by: Krogy at April 16, 2010 10:20 AM

Carole and Kevin, made up McGhee today:

Carole
F/51/5'6"/133

18 rounds, with 155#

Kevin
M/51/5'11"/168

18 rounds, with 205#

Kevin went first and finished 18 with 4 seconds left. Not to be outdone, Carole hit 18 rounds just as the 30 minutes expired. Guess we picked the right deadlift weights to make it an even contest.

Comment #103 - Posted by: Kevin C. at April 16, 2010 10:22 AM

Kamper#98,

"Over time" is a matter of years. The best OTW rowers indeed have great erg scores. But rowing is a complicated sport, and erging requires very little technique, comparatively.

David Lipson's build is relevant to his hypothetical OTW rowing because power/weight ratios matter more OTW. He's generating power. A lot of it. On the water, that's only part of the equation. Even in terms of "leverage", well, I don't think he's 6'5"/220lbs. Leverage might not be his strong suit.

OTW rowing isn't really the issue, anyway. People just need to realize there's a balance to be struck between saying these times suck (comment #10) and saying Lipson is one of the top 10 rowers/ergers on the planet (comment #53). I'm sure you and I can agree on that.

Comment #104 - Posted by: Ewen at April 16, 2010 10:22 AM

I've been rowing recreationally for years now and only crossfitting semi-seriously for the last year, (i.e. 3-4 times a week, tops). I'm 6' 7", 270 lbs and definitely not in tip top shape. I've always averaged a 500 m sprint at 1:36-1:40, a 2k at right around 6:45-7 minutes, a 5k at around 19-20 minutes and 7800-8000 meters in about 30 minutes, all with the damper set at 8.

The damper setting, as many have said, works like a gear on a bike, and from what I've been told, is somewhat relative to your own height/weight proportions. I've always been most comfortable with it set at 8.

All this being said, I look at a 500m sprint of 1:30-1:45 as being good, and something faster than 1:30 as great to exceptional. Rowing really is not a difficult movement, at least I've never found a problem with it, and is probably the only area in crossfit where I'm able to size up well against some of the top athletes. Personally, I'd like to see more 800-1000m rows, or even 2k rows implemented in crossfit as opposed to 500m rows.

Comment #105 - Posted by: Jon P at April 16, 2010 10:23 AM

Subbed SDHP 1st round 20kg 5.10, 2nd round 15kg 3.18, 3rd an 4th round 10kg 2.50 4.08

Comment #106 - Posted by: grizzlyribs at April 16, 2010 10:24 AM

1:50
1:52.9
1:55.9
1:55.7

Comment #107 - Posted by: Glenn at April 16, 2010 10:25 AM

2:11
2:08
2:06
1:58

Comment #108 - Posted by: The polish rifle at April 16, 2010 10:30 AM

#97 Nixon

I couldn't have said it better myself. It gets annoying to hear people brag about being average at everything and saying they are better than everyone who actually spends time to get better at one thing in particular.

Comment #109 - Posted by: josh at April 16, 2010 10:33 AM

1:40
1:42
1:50
1:51
1:53 (Did a bonus sprint)

Comment #110 - Posted by: Linwood Wright at April 16, 2010 10:36 AM

2:12
2:24
2:09
2:14

Comment #111 - Posted by: jmb at April 16, 2010 10:38 AM

For those concerned:

The damper should be between 3 and 4 because that most accurately replicates the drag one experiences while rowing on the water in a racing shell.

Light the fires and kick the tires!

Comment #112 - Posted by: Kevin at April 16, 2010 10:45 AM

For the POSE runners:

Maybe it's just me but this seems like bs to me. It's from abc news saying flip flops are bad (which to me is akin to saying no shoes are bad)

http://abcnews.go.com/GMA/Springtime/story?id=5013448&page=1

Comment #113 - Posted by: JohnnyMac at April 16, 2010 10:54 AM

Four rounds for time of:
Row 500 meters
Rest 3 minutes

Subbed row for 45lbs sumo deadlift high pull's 50 reps per round.

1. 1:17
2. 1:13
3. 1:14
4. 1:13

Fun. 3rd and 4th round I thought I was going to die. At the the last two rounds it was all mental. My shoulders glutes legs forearms were on fire and I so wanted to stop. All mental to push on.


My glutes and shoulders to my back are fried!

Comment #114 - Posted by: NikNichols42yo 5'7'' 165lbs at April 16, 2010 10:55 AM

Male 39/5'10"/190
2:02
2:04
2:05
1:58

Comment #115 - Posted by: Rick at April 16, 2010 11:01 AM

No rower, so chose 800M runs as sub:

3:25
3:25
3:20
3:20

Comment #116 - Posted by: BillB at April 16, 2010 11:01 AM

M/32/6'3"/200

As Rx'd, Damper on 5:
1:34.5
1:37
1:47.5
1:41

Ouch.

Comment #117 - Posted by: Ben S at April 16, 2010 11:08 AM

Rx'd with damper on 6

1:43
1:45
1:45
1:40

Comment #118 - Posted by: JonathanA at April 16, 2010 11:15 AM

m/27/5'8"/145

1:50
1:52
1:57
1:54

Comment #119 - Posted by: Townsend at April 16, 2010 11:20 AM

Anthony (comment #44)

AS much is I enjoy CrossFit and the WOD it will not prepare you for a marathon. Part of running a marathon is loging the mileage before running it.

I am sure that you will be able to finish because a shear determination. But I highly suggest trying to get a couple of long runs (like 30km+) before doing your first marathon. Running for 4+ hrs is nothing like completing a WOD

That being said best of luck!

Comment #120 - Posted by: JonathanA at April 16, 2010 11:23 AM

M/24/6'1"/180

1:43.5
1:44.8
144.9
144.8

Comment #121 - Posted by: upstatesooner at April 16, 2010 11:24 AM

32/m/5'10"/210

as rx'd

140.7
143.6
152.8
153.2

Comment #122 - Posted by: D Craig at April 16, 2010 11:28 AM

@Edward (#10/#12?) and anyone else that has the same observations/thoughts (I did too). See...
http://media.crossfit.com/cf-video/CrossFit_BroadGeneralFitness.wmv

Comment #123 - Posted by: schinizel/m/31/5'9/150 at April 16, 2010 11:41 AM

Be nice. To coin a movie quote, "You know why... you know why!"

Comment #124 - Posted by: Tim/34/M/70/171 at April 16, 2010 11:42 AM

M/35/5'9"/204

As Rx'd

1:51.0 [Damper = 7]
1:52.2 [Damper = 8]
1:53.5 [Damper = 9]
1:49.9 [Damper = 10]

I'm not real sure how the damper affected performance.
Do you get more distance for a pull on a higher damper setting?
Is there a CrossFit standard?

Comment #125 - Posted by: Cooper at April 16, 2010 11:48 AM

as Rx'd damper=10
1:35/1:38/1:42/1:43
killer WOD !!!

Comment #126 - Posted by: permac M/35/6'/185 at April 16, 2010 11:52 AM

2:02, 2:00, 1:58, 1:48

Comment #127 - Posted by: Rory Mac at April 16, 2010 11:52 AM

1.41
1.47
1.48
1.49

Comment #128 - Posted by: 11381/29/m/5'7/155 at April 16, 2010 11:55 AM

As Rx'd
Tried this after a modified McGhee. 1:30 rest
2:30/2:18/2:04/1:58
Goal is to stay under 2:05 with 3min rest.

Comment #129 - Posted by: Phoenix "On WOD Today!" at April 16, 2010 12:00 PM

I feel weak.

Resistance @ 5
1st- 1:50.1
2nd -1:59
3rd - 1:58.4
4th- 1:58.2


Then did Rippetoe's starting strength (squats, deadlifts, bench, & dips...) I forgot how much enery rowing takes. Wow!

Is it a bad idea to do freeweights after my crosfit workouts? I'm trying to get in prime condition for PLC in Quantico in 2 months.

Comment #130 - Posted by: mattasmith 22/m/211#/6'2" at April 16, 2010 12:02 PM

42/m/176cm/74kg

1:44.5
1:43.7
1:44.4
1:44.3

Damper at 5 round 1-3 and at 3 for round 4.
Done in the afternoon after McGhee in the morning.

Comment #131 - Posted by: Memuc at April 16, 2010 12:03 PM

I beg to differ...if you are GOOD at a bunch of different things (as opposed to being just ok) you will succeed on a much larger scale than being GREAT at one thing. You will carry in your bag of tools a much more desired set of skills, a larger variety of applications, and thus more marketable. This is true in every aspect of life. If you are the worlds most brilliant applied physicist, but can not conjure up the personality to hold a conversation with anyone, where is that going to get u in life other than in the books. You will miss out experiencing soo many other things in life. So why not train to be GOOD not average at everything you do. Variety is the spice of life...and Crossfit implies variation in everything as to become good at all of it.
Why on rest days do u think coach posts articles to read and comment on? IMO it's to stimulate the mind and not just the body. Another variation of training...and

Comment #132 - Posted by: Matt D at April 16, 2010 12:05 PM

M/26/6'/215
1:33
1:44
1:49
1:50

Comment #133 - Posted by: Brian at April 16, 2010 12:13 PM

42/m/6'/200 lbs

Damper 5

1:40
1:51
1:56
1:50

I rowed crew in high school. Based on the times I see today, I am guessing is that the rowing technique of most of the people on here is way off. On most of the WOD's my times are not nearly as good. I am happy to be in the game with the young'uns on the ergometer!

From what I see in the gym, the biggest mistake I see from most people is a terribly short stroke! You should finish the stroke leaning back. This means you are essentially doing half a sit-up on the recovery stroke. Drive with legs, then back, then the arms. Get your hands as far forward as you can on the recovery and finish leaning back for the longest stroke possible. Long stroke is superior to high strokes per minute.

1,2,3 go.

Comment #134 - Posted by: flyneuordan at April 16, 2010 12:14 PM

26/m/5'11"/175
as rx'd
1:37
1:46
1:49
1:46
felt terrible after yesterday

Comment #135 - Posted by: justaman - liberty, sc at April 16, 2010 12:15 PM

Subbed 20# dumbell (each hand) SDHP for rows.

1:53/1:53/1:38/1:44

Focused on openingthe hip eplosively.

Comment #136 - Posted by: Jim D. 49 m/165/5'11" at April 16, 2010 12:15 PM

F, 31yrs, 5'9", 213lbs
2:14
2:14
2:12
2:10

F, 34 yrs, 5'5", 162 lbs
2:10
2:05
2:10
2:00

As rx'd, damper = 10

Comment #137 - Posted by: Leea at April 16, 2010 12:21 PM

Rowing intervals is one of the most mentally challenging workouts! I liked it!

1:27.1
1:32.6
1:34.9
1:34.2

Comment #138 - Posted by: graham holmberg at April 16, 2010 12:25 PM

PS- With respect to erg versus on the water. On an erg, there is very little penalty for rushing the slide on the recovery stroke. The wheel doesn't lose very much momentum if the recovery is rushed.

On the water, if you rush the slide, your body momentum slows the boat down significantly. This is just one technique component that really makes comparing the erg to on the water unimportant.

On the water, power of the stroke is much more important than strokes per minute.

Comment #139 - Posted by: flyman at April 16, 2010 12:27 PM

Rx'd 1:29.5, 1:28.5, 1:34.7, 1:34.9.

Thought I could sneak one of these under 1:25, but I seem to be suffering from a lack of toughness today.

Buy in: bench press 5-5-5+, 145-165-185(10 reps).

Ewen #104, we basically agree, I have a longer response stuck in the filter but oh well.

Comment #140 - Posted by: Kamper M/45/200/74" at April 16, 2010 12:28 PM

36 m 200lbs 2:00,2:00,2:00,2:03. Aight!

Comment #141 - Posted by: Chris Gordillo at April 16, 2010 12:35 PM

First ever WOD post. Feels good!

24 m 5'9" 203 lbs.
2:01
1:58
2:00
2:03

Comment #142 - Posted by: Ricardo Vazquez at April 16, 2010 12:42 PM

M/22/5'6"/160

Damper 10 - Wish I would have read the forums on damper settings BEFORE my workout.

1:46.9
1:50.3
1:49.8
1:49.7

Comment #143 - Posted by: T Holm at April 16, 2010 12:42 PM

138.9
144.5
148
148.1

damper @ 4.5

Comment #144 - Posted by: Steeliekid 41 175 67" at April 16, 2010 12:43 PM

m/44/73"/212

as rxd
1:39.1
140:1
141:3
142:4

Comment #145 - Posted by: Brad at April 16, 2010 12:44 PM

1.36.4
1.47.4
1.54.1
1.50.5

Comment #146 - Posted by: Jonblaze at April 16, 2010 12:49 PM

As Rx'ed
1:44
1:54
1:51
1:47

Comment #147 - Posted by: CBrown at April 16, 2010 12:51 PM

Sub with 50 sumo high pulls, 1:03, 1:07, 1:05 and 1:01

Comment #148 - Posted by: Pacers at April 16, 2010 12:53 PM

As Rx'd:

1:27
1:29
1:38
1:39

Comment #149 - Posted by: scugs at April 16, 2010 1:00 PM

"Mcghee"
18 rounds as rxd

1st- 1:36
2nd- 1:45
3rd- 1:40
4th- 1:40

Comment #150 - Posted by: AD at April 16, 2010 1:07 PM

Just a thought... Sub should be at least 60 reps for SDHP @ 45lbs

Thats how many times I have to row for 1:32, 10 damper

Comment #151 - Posted by: Bugsy at April 16, 2010 1:08 PM

1:41
1:48
1:53
1:54

Comment #152 - Posted by: tooljunky m/29/5'11/180 at April 16, 2010 1:09 PM

As Rx'd

1:34.5
1:42.3
1:41.5
1:40.8

Comment #153 - Posted by: JT at April 16, 2010 1:15 PM

Comment #10
David Lipson' s time is not so bad (i mean 1' 19.1)
considering that the 500 m row indoor world record is 1' 13.7
and Tommy Hackenbruck' s times are great performances too if you do better good for you but don' t say that those times suck.

Comment #154 - Posted by: Vats at April 16, 2010 1:20 PM


1:46.2
1:44.6
1:44.1
1:44.9

Average 1:44.9

Then did another 10 x 200m with 30 sec rest

Comment #155 - Posted by: Steve O M/44/5'9"/160 at April 16, 2010 1:21 PM

Total 16:03 with pause time

Comment #156 - Posted by: Andreé SWE at April 16, 2010 1:22 PM

As RX'd:

1:31 Damper 10 (PR by 3 sec)
1:51 Damper 8
1:50 Damper 6
1:49 Damper 4

Comment #157 - Posted by: R.Lee_Seattle at April 16, 2010 1:25 PM

1:58
2:06
2:12
2:18

all on 7

Comment #158 - Posted by: Raph at April 16, 2010 1:29 PM

4 rounds:

500m row
3min rest

1:34, damper 10 (pr)
1:55, damper 8
1:46, damper 6
1:44, damper 4

6:59 04/16/2010

Comment #159 - Posted by: johnathon in seattle 28/5'8/151 at April 16, 2010 1:29 PM

Awkward. At home and used 50# bag of sand in a bucket to do sumo DL HP's. Completed "2000 meters" in 15:22. Terrible. Can't do anything but get better!

Comment #160 - Posted by: Wang Fu at April 16, 2010 1:31 PM

m/6'2"/242/35

1:37.6
1:37.3
1:38.1
1:39.7

Comment #161 - Posted by: PDS at April 16, 2010 1:34 PM

m/41/6'0"/192

slow AND weak...a bad combo

1 - 2:13
2 - 2:09
3 - 2:11
4 - 2:10

Comment #162 - Posted by: Jeff H at April 16, 2010 1:35 PM

Damper 6
1:52
2:00
1:59
2:01

At least I'm consistent.

30, male, 75 kg, 175 cm

Comment #163 - Posted by: KCN at April 16, 2010 1:36 PM

1:35.4
1:44.0
1:50.7
1:47.5

c2 was set to level 10

Comment #164 - Posted by: Thomas Baklayan at April 16, 2010 1:47 PM

1:46
1:49
1:56
1:51

Comment #165 - Posted by: Dryw 31/m/175 at April 16, 2010 1:48 PM

1:39
1:49
1:47
1:51

Level 10

Comment #166 - Posted by: xbadamsx at April 16, 2010 1:48 PM

Damper 6
1:52
2:00
1:59
2:01

At least I'm consistent.

30, male, 75 kg, 175 cm

Comment #167 - Posted by: KCN at April 16, 2010 1:53 PM

as rx'd
1:50
1:58
1:54
1:58

Comment #168 - Posted by: FinnishCraig m/22/5'8"/155 at April 16, 2010 2:00 PM

23 / M / 5'9" / 135lbs

Snatch balance 1-1-1-1-1-1-1
90-95F-95-95-95-100-105F-95

This is my first time doing these with much weight, so I did an extra. These are rough without bumper plates; dropping the bar onto the pins in the squat rack is incredibly loud.

Comment #169 - Posted by: BC at April 16, 2010 2:02 PM

As rx'd
1:56
1:57
1:58
2:06

Comment #170 - Posted by: Brian M/30/224/6'4" at April 16, 2010 2:12 PM

1:41.6
1:46.6
1:47.8
1:46.5
Try making huge range of motion
reach all the way to the front, lean all the way to the back.

Comment #171 - Posted by: charbs 185/24/m at April 16, 2010 2:15 PM

no rower so SDHP 44# 50 reps per round.

2:34
2:41
3:17
3:12

My back is so sore from yesterday.

Comment #172 - Posted by: Jeff M/16/6'/155 at April 16, 2010 2:20 PM

2:20/2:20/2:20/2:17- Stayed consistent/ still struggling after yesterday!

Comment #173 - Posted by: thinlizzie at April 16, 2010 2:20 PM

Did this one immediately AFTER completing yesterday's WOD.

As RX'ed:

2:05
1:55
2:06
2:10

Comment #174 - Posted by: Chad at April 16, 2010 2:25 PM

cfwu x 2
1:46/1:48/1:50/1:53
damper setting-6

Comment #175 - Posted by: surffire at April 16, 2010 2:28 PM

1:42
1:40
1:40
1:42

Wow! What a killer WOD.. I also ran 3.1 miles at lunch in 21:30, so I was a little tired...

Comment #176 - Posted by: neil at April 16, 2010 2:33 PM

M/29/5'10"/165

1:25:8
1:31:8
1:36:2
1:41:1

I was gassed after first sprint! Last three just about killed me!

Comment #177 - Posted by: KA at April 16, 2010 2:40 PM

34/5'7"/175

1.41
1.41
1.43
1.42

Damper 10 (oops!)

Comment #178 - Posted by: Tom fr/ OK at April 16, 2010 2:41 PM

SDHP sub...1:17, 1:15, 1:35, 1:18

done several hours after Mcghee, wouldn't be able to do this tomorrow, no music 3rd rd, def makes a difference (and not taking out the knee w/ the bar)

Comment #179 - Posted by: RussA at April 16, 2010 2:46 PM

24/F/128

Love/Hated this wod!

my best time for the 500m sprint was 1:51.. so I was pleased with these:

1:51
1:59 (I think i might have take 2 minutes break instead of three, not sure)
1:57
2:02

Comment #180 - Posted by: Michele from CF Montreal at April 16, 2010 2:47 PM

1:41/1:44/1:46/1:49

Comment #181 - Posted by: Casey P. in Milwaukee M/42/5'10"/170# at April 16, 2010 2:51 PM

m/44/185

1:56-2:01-2:06-2:12

Comment #182 - Posted by: cosmo at April 16, 2010 2:53 PM

Oh how I hate rowing.....

1:48.8
1:55.5
1:54.2
1:48.3


But its ova now!!!!!!!!!!

Comment #183 - Posted by: Mark at April 16, 2010 2:53 PM

4 rounds of 500 meter rows
-Damper Setting 6
-1:41, 1:48, 1:48, 1:51

Comment #184 - Posted by: Kevin Scott at April 16, 2010 2:55 PM

m/47/176
1:36
1:39
1:45
1:47

Comment #185 - Posted by: Troy at April 16, 2010 3:00 PM

m/40/6'/157#

Damper at 4
1:38.9
1:48.0
1:54.5
1:53.9

Quads felt like they were hit by a bat!

Comment #186 - Posted by: Jeff at April 16, 2010 3:04 PM

34 yom 225 bwt

warm-up: mobility and
form work on box squats
worked up to 135x5

wod subbed 53lb kb sdhp 50 reps
time: 1:24,1:24,1:23,1:22

bike 10 miles

Comment #187 - Posted by: brian t at April 16, 2010 3:10 PM

1:32
1:36
1:40
1:42

Comment #188 - Posted by: Logan Gelbrich M/24/6'3''/210 at April 16, 2010 3:19 PM

Round 1- 1:33.3
Round 2- 1:37.5
Round 3- 1:39.6
ROund 4- 1:37.7

Comment #189 - Posted by: TAG at April 16, 2010 3:19 PM

m/21/5'10"/195

1:56:6
1:55:6
1:58
2:02:5

Comment #190 - Posted by: dschmals15 at April 16, 2010 3:20 PM

As Rx'd, damper at 10:

1:51
1:56
1:56
1:51

Comment #191 - Posted by: angstadt at April 16, 2010 3:24 PM

m/27/6'2"/194
Im still pretty new to CF so I felt pretty good about this…
Resistance 4.
WOD: 17 min
1.45
2.00
3.10 – foot strap snapped, had to fix/breathe
1.45 – got pretty puky afterward, but worth it :D

Comment #192 - Posted by: Mike at April 16, 2010 3:27 PM

Couldn't get to Funct Fit tonight so had to do the SDHP sub which for me is not as hard as an actual row. Decided to wear my 22lb weighted vest but times were still way to fast.
1:08
1:14
1:19
1:22
If I have to sub again will increase numbers

Comment #193 - Posted by: jonEl M/38/5'9"/168 at April 16, 2010 3:27 PM

31yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.
Row 500M

As rx’d
1:55
1:49.2
1:55.2
1:51.2
Damper at 5
Foam roll after

Comment #194 - Posted by: Sesoku at April 16, 2010 3:32 PM

Just wanted to thank HQ for putting up Crossfit games competitors top times on the recent WOD's. It's cool to be able to look at the workout and instantly see what time to shoot for.

Comment #195 - Posted by: Kevin Scott at April 16, 2010 3:32 PM

1:23.7
1:31.7
1:34.3
1:35.8
Ferocity CrossFit
Damper 9

Comment #196 - Posted by: GAdams at April 16, 2010 3:41 PM

Matt D

I see your point. I do not however agree that those people who chose to work hard at being great at one thing like distance running for example, are in some way missing out on life. On the contrary, they often are afforded experiences, friendships, seeing the world, exploring different cultures methods of training, etc. etc. I know that there is a sense of satisfaction in the knowledge that you accomplished something in your life that a fraction of the world's population will ever come close to being able to do. Elite athletes aren't bound to mountain training camps year round, devoid of all of life's enjoyable things.

Comment #197 - Posted by: nixon at April 16, 2010 3:42 PM

1:23.7
1:31.7
1:34.3
1:35.8
Damper 9

Comment #198 - Posted by: GAdams at April 16, 2010 3:43 PM

m/18/6'1"/170

As rx'd
1:33
1:38
1:41
1:40

Comment #199 - Posted by: Chris at April 16, 2010 3:43 PM

Still hurting after Filthy "35" and 20 min McGhee.

Nice day outside, so subbed 400m run for row, 3 min rest.

1.25, 1.25, 1.27, 1.25

40/6'2"/230
VaBeach, VA

Coming up on first year of crossfit.

Comment #200 - Posted by: Mike at April 16, 2010 3:43 PM

39M/5'10"/168#

W/U: skipped.

As Rx: 1:37, 1:42, 1:48, 1:44. Total minus rests: 6:51.

C/D: skipped.

Not my best rows. Came into this feeling pretty beat-up, so I wasn't expecting much better. This was a great cycle!

Comment #201 - Posted by: rjf (Since 07-20-07. WOD no. 752) at April 16, 2010 3:44 PM

1:42.9 (pr)
1:46.3
1:45.6
1:50.7

Killer wod.

Happy Rest day all!

Comment #202 - Posted by: Ronnieboy at April 16, 2010 3:45 PM

oh ya... damper setting #7

Comment #203 - Posted by: Ronnieboy at April 16, 2010 3:47 PM

M/30/5'9"/200

1:40; 1:37; 1:39; 1:42

Comment #204 - Posted by: cnc at April 16, 2010 3:55 PM

1:43
1:47
1:50
1:47

Comment #205 - Posted by: deano at April 16, 2010 3:58 PM

1:44
1:47
1:51
1:50
damper 10

finished up with some 50# db bench press 3x10
40# db squat cleans (ouch)
and then practiced DU for awhile. Eventually got tired of failing did 100 single unders and called it a day. killer cycle these past few days

Comment #206 - Posted by: Aaron Dietrich at April 16, 2010 4:00 PM

1:30
1:40
1:45
1:42

Comment #207 - Posted by: Frank Castle (M/20/6'1''/190lbs) at April 16, 2010 4:24 PM

150.56
150.07
151.23
151.41

Comment #208 - Posted by: Casey at April 16, 2010 4:27 PM

to #129:

I graduated from USMC OCS this past summer....doing Crossfit should be plenty for you as long as you are still doing plenty of deadhang pullups and running distance as well...

Comment #209 - Posted by: Frank Castle (M/20/6'1''/190lbs) at April 16, 2010 4:27 PM

1:44
1:46
1:48.4
1:48.9

Comment #210 - Posted by: Chris at April 16, 2010 4:30 PM

Baby Face Harry

1:40
1:36
1:36
1:37

Big Pete

1:41
1:42
1:36
1:37

Couldn't believe Globo had a rower.

Comment #211 - Posted by: Baby Face Harry m/24/6'3"/200 at April 16, 2010 4:31 PM

1:36
1:41
1:43
1:49

By the third one, I would look a the screen and hope to be almost done and usually that would be at the 250m point. Killer past few days...

Comment #212 - Posted by: Tim at April 16, 2010 4:31 PM

Frank castle- one of my buddies just got out of bootcamp for the marines- parris island. He said all their pt was crossfit with an emphasis on knees to elbows, deadhang pull ups, and runs for discipline.

Comment #213 - Posted by: Aaron Dietrich at April 16, 2010 4:40 PM

m/165

142.8, 146.7, 147.9, 147.0

Comment #214 - Posted by: jnel at April 16, 2010 4:45 PM

1:45
1:47
1:48
1:47

Comment #215 - Posted by: EmilX at April 16, 2010 4:48 PM

2:04
2:11
2:08
2:14

Comment #216 - Posted by: Mel Evenson at April 16, 2010 4:48 PM

damper=5
1.49
1.50
1.52
1.53

First time ever on a row machine was back end last year, so quite pleased with that (especially after the other 2 WOD's in this sequence :).

Comment #217 - Posted by: gazaloo m/45/5'9"/160 at April 16, 2010 4:49 PM

1:34
1:30
1:37
1:38
this was a killer.

Comment #218 - Posted by: Kyle Red at April 16, 2010 4:57 PM

1:49, 1:51, 1:55, 1:53

Comment #219 - Posted by: mr blue at April 16, 2010 4:58 PM

1:50, 1:50, 1:51, 1:47

5x5 Dead-hang Pull-ups = 25/30/35/40/45-(felt solid)

Comment #220 - Posted by: vlad 19/5'11"/178 at April 16, 2010 5:03 PM

1:47
1:52
1:56
1:56
My rowing has always been pretty slow, but I did not get over 2:00 mins, which was what I was aiming for.

Comment #221 - Posted by: magnus 24/5'8"/155-160 at April 16, 2010 5:06 PM

No WOD for me today. I have been spending the day with my wife and new born baby girl. She is so pretty.

Comment #222 - Posted by: BlackCatX-Fit at April 16, 2010 5:15 PM

Burg WU, speed SU

As Rx'ed 1.39, 1.45, 1.47, 1.47

Could not hold glycolysis for an entire 500m, the difference in the four rounds was how long I could hold that glyco fueled pace of about 1.37 or so. Tough WOD! Cash out rope climb, false grip work, speed SU

Comment #223 - Posted by: Apolloswabbie 72.5 209 46 yoa at April 16, 2010 5:19 PM

As rx'd

Damper 6

1:48.6
1:53.3
1:56.2
1:56.2

Thought this was going to be "easy" after the last two days. Boy do I have alot to learn about Crossfit.

Comment #224 - Posted by: Clay at April 16, 2010 5:41 PM

f/40/173/5'11"

4 x 500m/3 min rest

1:44.6
1:42.8
1:44.3
1:47.4

Hmmm.... erging is a strength of mine. The workout was going fine but the last one was a doozy. It's hard to compare with my previous rowing self (15 - 20 years ago) and my present crossfit self. My pb for a 500m was 1:30.9 and my best 2000m race had a 500m avg split of 142.5. I guess I'm just getting old.... (and don't feel like training 3 x per day anymore either.)

Comment #225 - Posted by: JuliePlatt at April 16, 2010 5:43 PM

Subbed SDHP for Row.
Subbed 800m run for 3:00 rest.

18:45 total. (4 x 800m runs)

Comment #226 - Posted by: jessen at April 16, 2010 5:44 PM

1:51 / 1:51.30 / 1:56 / 1:55

'F'

Comment #227 - Posted by: Mariah at April 16, 2010 5:44 PM

1 - 1:44.8
2 - 1:48.9
3 - 1:52.8
4 - 1:51.8

Comment #228 - Posted by: SB at April 16, 2010 5:44 PM

F/33/5'3"/108 2:21 2:22 2:20 2:25

Comment #229 - Posted by: Mindy S at April 16, 2010 5:46 PM

M/26/158/5'11"

4x2:36

The computer on the rowing machine at my gym was giving some fishy results. I know I rowed my butt off though.

Comment #230 - Posted by: Greg-NOLA at April 16, 2010 5:49 PM

1-1:49
2-1:51
3-1:54
4-1:57

Comment #231 - Posted by: Zach Fisher at April 16, 2010 5:52 PM

SDHP
1:17:88
1:08:87
1:10:25
1:01:10

Comment #232 - Posted by: RV/34/76"/230 at April 16, 2010 6:06 PM

22/M/175/5'10"
1:54
1:53
1:51
1:51
Kepts trying to get under 1:50 but just couldnt I got one question
what does PR stand for?

Comment #233 - Posted by: Matt at April 16, 2010 6:09 PM

1:57.2 - 1:53.9 - 1:51.6 - 1:51.6
First CF workout in over a year, recovering from stress reaction of R hip.

Comment #234 - Posted by: mattg at April 16, 2010 6:22 PM

MGySgt. USMC M/48/6'2"/209

Hey Matt #232. PR is personal record. Your best ever for that event, weight, etc.

Subbed SDHP using a 25 Lb plate in each hand

1:36
1:29
1:29
1:27

OooRahh CrossFit

Comment #235 - Posted by: W.D. at April 16, 2010 6:29 PM

setting 9-10:
1:37, 1:59, 1:52, 1:53

Comment #236 - Posted by: Greg 6'4"/218/38/M at April 16, 2010 6:58 PM

1.40 all four rounds.

Comment #237 - Posted by: Honcho M/31/5'10"/170 at April 16, 2010 7:01 PM

2:22, 1:42, 2:18, 2:12. Not bad, though I would have liked to have more than 1 sub 2m round.

Comment #238 - Posted by: erik_b at April 16, 2010 7:16 PM

Subbed 50x SDHP's @ 55lbs

1:30
1:55
1:43
1:30

Comment #239 - Posted by: Zan at April 16, 2010 7:25 PM

1:40
1:43
1:49
1:52

not very confident in rowers accuracy (quite old and I know there are differences between the two)

3 rounds:
Bradford press 50lbs
sprinter situps

a few front squats for fun and tractor tire flipping

Comment #240 - Posted by: jc at April 16, 2010 7:25 PM

M/35/6'1.5/200
damper 6-5
1:40.5,1:40.6,1:45.6,1:46.9

Comment #241 - Posted by: Keetron at April 16, 2010 7:28 PM

age 20 bw 170

50 sumo deadlift high pull sub

1:06/1:01/:58/1:03

Comment #242 - Posted by: Chris S at April 16, 2010 7:42 PM

My back (upper and middle, NOT lower! Yay!) and posterior delts were smoked from the deadlifting yesterday, so this might have been better had I been fresh, but what are you gonna do?

Ran a mile on the 'mill for warm up, then:

1.47-1.52-1.50-1.49

First time with this one, so I'm glad the efforts were all under 2.00.

Arms were baked after, so cashed out with 20 minutes of intervals on the bike. Great day!

Comment #243 - Posted by: MTR/m/168/5'9" at April 16, 2010 7:43 PM

M/49/6'3"/195

1:34
1:44
1:46
1:45

Comment #244 - Posted by: JimL at April 16, 2010 7:52 PM

I just read about the damper.
36 m 6ft 200lbs
2:00,2:00,2:00,2:03
Damper 10

Comment #245 - Posted by: Chris Gordillo at April 16, 2010 7:57 PM

m/26/140/5'11"

1:46
1:48
2:01
1:56

Comment #246 - Posted by: Jon at April 16, 2010 7:58 PM

First time on a rower. I've only been in real canoes in real lakes. :-) judging from the above comments, I goofed on the damper. I'm totally smoked, but it was a blast! I also thought it was 5 sets so I got a little extra work in.

Damper:10
3:01
2:45
2:01
2:12
2:27
F/29/5'5"/152

Comment #247 - Posted by: Alyssa at April 16, 2010 8:10 PM

No rower so sub SDHP 2 min on/3 min off (based on average 500m row time)
25#DB's first two rounds, 20# DB's last two rounds
58
63
65
66

Comment #248 - Posted by: sdt at April 16, 2010 8:31 PM

at home so no rower
50 SDLHP w/ 45# bar instead
121
115
113
113

Comment #249 - Posted by: Bells M/37/6'1"/195 at April 16, 2010 8:46 PM

30/M/5'10/143

Doc Ryals: 1:45, 1:54, 2:11, 1:52
Rob: 1:38, 1:54, 1:54, 1:50
Ellinton: 1:59, 1:53, 1:50, 1:46
KP: 1:55, 1:57, 2:00, 1:56
SANTI: 1:44, 1:57, 1:55, 1:52

What a smoker, times for me are better compare to the past. Next time this comes around aiming to keep all times in the 1:40s. the more you do it, the better you get at it. Have a nice one.

SANTI

Comment #250 - Posted by: SANTI at April 16, 2010 8:57 PM

Nixon,
Yeah and I see your point too...I guess it comes down to how/where u wish to spend your time. If you decide to devote your time to becoming an elite runner, bike rider, power lifter then that's what you do and you limit the possibility in excelling in anything other than your specific sport. If you are raised on a golf course then it may be expected of you to become elite, but at what point do you reach elitism? How long do you try to reach that level? And realistically how
many actually get there?
And like I said earlier, us average Joe's (which most of us Posting here are) will see a greater return on our time from doing Crossfit than attempting to reach greatness in any one thing. If you develop a strong base/foundation from crossfitting I feel you can reach the next level by devoting your time to sport specific training. And likewise if you are already an elite/professional athlete I think that crossfitting can definitely improve on your current skill set.
I know I'm rambling on here, so I guess the basis of my train of thought has to do w/ kids...my kids. I see them having a much greater chance of elitism by developing a solid foundation based around Crossfit all while enjoying and playing sports and then allow them to decide where to apply their specific skills.

Comment #251 - Posted by: Matt D at April 16, 2010 9:53 PM

1:50
1:56
1:58
1:54

done

Comment #252 - Posted by: Chris gander at April 16, 2010 9:55 PM

Julie Platt - you are a badass!!! Recently rowed my first sub 2:00 500 but I dont know if i could keep it for 4 sprints!! Disappinted more chicas didnt post

Comment #253 - Posted by: Cookie at April 16, 2010 9:55 PM

41/M/5'9"/175

This turned out to be a quite a challenge. My first real attempt at rowing for time though.

2:01
2:02
2:02
2:10

Comment #254 - Posted by: Bryan de la Puente at April 16, 2010 10:05 PM

M/6'/193/33yo
1:24
1:39
1:49
1:37
WOW...quads were smoked after first round!

Comment #255 - Posted by: Matt D at April 16, 2010 10:09 PM

As RX'd

1:38
1:42
1:45
1:44

Took it a little easy today. Legs are still smoked from yesterday where I thought it would be a good idea to do 3 WODs.

Comment #256 - Posted by: Josh at April 16, 2010 10:14 PM

M/38/5.9/170

1:42
1:42
1:45
1:49

Comment #257 - Posted by: Mickop at April 16, 2010 10:18 PM

rx'd

1: 1:43
2: 1:46
3: 1:53
4: 1:50

Comment #258 - Posted by: tpd122 m/23/5"8"/167 at April 16, 2010 10:24 PM

2:00
2:05
2:06
1:56

Comment #259 - Posted by: Pmart 21/ 5 10/ 190 at April 16, 2010 10:59 PM

If the Lord could grant me one wish...it would be to recover faster... My body is going to self-destruct after the past few days.

sub 40# sdhp

1:25
1:45
1:37
1:32

Comment #260 - Posted by: KB 24/5'10/204 at April 17, 2010 12:14 AM

M/25/158#/5'7"

As Rx'd

1. 1:54
2. 1:58
3. 2:06
4. 1:59

Comment #261 - Posted by: Ransom at April 17, 2010 12:42 AM

Four rounds for time of:
Row 500 meters
Rest 3 minutes

1:50.8
1:49.3
1:48.8
1:49.8

Comment #262 - Posted by: Avi Tevet at April 17, 2010 1:55 AM

As RXed, Damper 5

1:44
1:44
1:50
1:48

Comment #263 - Posted by: Klep 25/67"/175 at April 17, 2010 3:49 AM

M/33/142lbs/5'5"

1:51
1:55
1:56
2:00

Comment #264 - Posted by: Brandon Burritt at April 17, 2010 5:03 AM

M/44/5'9"/185

Warm up of 12 min row, 2480 M @ 2:26 pace

1:38.6
1:39.7
1:40.1
1:41.7


Comment #265 - Posted by: Jim S at April 17, 2010 6:27 AM

Damper setting 5
1:43
1:45
1:47
1:47

Comment #266 - Posted by: dubbs at April 17, 2010 6:29 AM

bw 165

subbed power cleans

125x5
145x3
160x3

Comment #267 - Posted by: paulw at April 17, 2010 6:36 AM

sub'd 400m runs

Gunnar 1:07, 1:14, 1:20, 1:12
Paul 1:12, 1:13, 1:17, 1:17
Harold 1:17, 1:25, 1:28, 1:20

Comment #268 - Posted by: gunnar m/38/190/73" at April 17, 2010 7:09 AM

Damper 6.5
1:43
1:41
1:47
1:48

37yoM/188#

Comment #269 - Posted by: Sethro at April 17, 2010 7:10 AM

2:18,2:25,2:31,2:38

Comment #270 - Posted by: Ticotexas M/40/69/150 at April 17, 2010 7:21 AM

1:44
1:47
1:50
1:54

Comment #271 - Posted by: Chris 34m195 at April 17, 2010 7:39 AM

5 rounds of 50 SDHP resting 3min btwn rds.
1:21
1:41
2:12
2:02
2:00

Comment #272 - Posted by: Matt 33/178/69 at April 17, 2010 7:40 AM

2010-04-17: 1:48,:45,:48,:48,:50.

Comment #273 - Posted by: gs at April 17, 2010 7:43 AM

1:38:1
1:53:0
1:54:4
1:53:6

Comment #274 - Posted by: Zeb at April 17, 2010 7:59 AM

1:43
1:47
1:48
1:47

gets your gut muscles more than i expected "sprinting" like that.

Comment #275 - Posted by: mtvet/45/6'/211 at April 17, 2010 8:02 AM

Thanks Cookie.

Your erg scores will just keep improving. Sub 2 min will soon become the norm.

Comment #276 - Posted by: JuliePlatt at April 17, 2010 8:18 AM

As Rx'd:

1:41.8 (PR by 4 seconds)
1:47.9
1:49.3
1:49.7

Goal was to make it under 1:50 everytime, so with that i succeeded. But damn, I am by no means a rower with my times being what they are. Sprints always get me too. Always something to improve.

Comment #277 - Posted by: Eric Gohl 23/5'10/165 at April 17, 2010 8:20 AM

forgot to mention my damper is set to 3.5

Comment #278 - Posted by: Eric Gohl 23/5'10/165 at April 17, 2010 8:22 AM

8:00am - Swamp Stomp 5k run 23:56
splits(7:09,14:10,ouch my calf, 23:56)

on pace for a PR, but calf pull/cramp/sprain came back at mile 2.

later,
b
m/33/5'8-1/2"/168

Comment #279 - Posted by: brian p at April 17, 2010 8:22 AM

1:39
1:41
1:49 (who stole my legs???)
1:50

Comment #280 - Posted by: Charles L at April 17, 2010 8:23 AM

as rx'd
1:57
1:56
1:54
1:54
Very tough workout

Comment #281 - Posted by: dyagg at April 17, 2010 8:29 AM

Four rounds cfwu
warmed up roughly 1500M (100 calories about)on c2

did not rest 3 min between each (did this exact workout yesterday, before this rx) more like 2 min

1:35 (started off really hard on this one, nearly lost my breakfast)
1:38
1:41
1:37
28M 6'5" 220#

Comment #282 - Posted by: jwardman at April 17, 2010 8:46 AM

Ran 400m instead.

2:00
1:48
1:49
1:49

Comment #283 - Posted by: mom to five at April 17, 2010 8:51 AM

Had to sub SDHP since my gym doesn't have a rower got all 4 rounds 50 reps. I found out that doing that many SDHP for time turns out to be difficult. I had some grip issues because my forearms were screaming.

Comment #284 - Posted by: JohnC at April 17, 2010 9:47 AM

As rx'd 2:12, 4:10, 6:06, 8:06 first time damper 5 last 3 damper 10 I didn't reset time so that's why my times were increasing rather than in the same range just in case it wasn't obvious to some

Comment #285 - Posted by: Cphil24m/5'9"/156# at April 17, 2010 10:12 AM

As Rx'ed

3:18
?
2:58
3:07

I was sick w/ flu-like symptoms.

Comment #286 - Posted by: DajM M-32/5'7"/152 at April 17, 2010 10:37 AM

m/23/5'9/175
As rx'd on damper 4

1:38
1:44
1:47
1:45

Comment #287 - Posted by: Fosco at April 17, 2010 11:32 AM

damper setting 5

2:05
2:05
2:05
2:03

Comment #288 - Posted by: beemer (f/38/5'4"/130) at April 17, 2010 12:17 PM

1:39.1
1:40.5
1:45.6
1:48.9

Comment #289 - Posted by: Kyle A. at April 17, 2010 12:46 PM

PM workout:

AMRAP 10min of:
7x Thrusters 115#
12x KBS 1.5 pood
7x C2B PU's

6rnds + 7thr+4KBS

later,
b
m/33/5'8-1/2"/168

Comment #290 - Posted by: brian p at April 17, 2010 1:39 PM

M/45/5'9"/178
Really sore today from "Erin" yesterday. 275 pound Deadlifts took alot out of me.
As Rx'd
1:36
1:40
1:44
1:43

Comment #291 - Posted by: cltexas10 at April 17, 2010 1:42 PM

subbed SDHP 45#
1:05
1:08
1:07
1:08
lower back cooked after..not sure why it seems so quick on the times.

Comment #292 - Posted by: jef at April 17, 2010 2:01 PM

Anybody know what the first song from the "Workout 'B' from the NorCal Sectionals" video is?

Comment #293 - Posted by: Harold at April 17, 2010 2:29 PM

Gelo - 7:10 total time
Spare - 7:05 total time

Thanks for the pain! Much appreciated.

Comment #294 - Posted by: AngeloPell at April 17, 2010 3:21 PM

M/31/5'11"/165

1:38
1:39
1:39
1:41

Comment #295 - Posted by: tipper at April 17, 2010 3:29 PM

1:25
1:23
1:24
1:28

Did this SDHP-style. I held back a little in the first round since my back is good and sore from the deadlifts of last WoD, but this didn't turn out so bad at all. Next time I should just sprint each lap given the long rests in between.

Comment #296 - Posted by: Alton 30/m/5'11"/175lbs at April 17, 2010 3:49 PM

MY ROWING NEEDS SERIOUS HELP.

I KEPT THE DAMPER ON 3-4.
2:14
2:13
2:16
2:10
IN LEVEL 1CERT...THEY TOLD US TO PUT DAMPER BETWEEN 2-4. IM CONFUSED...BUT WHAT ELSE IS NEW.THANKS. ANGIE 48/115

Comment #297 - Posted by: angie at April 17, 2010 4:40 PM

m30/5'9"/158

CFWU X 3

50 45# SDHP

1:45
1:45
1:58
1:51

Comment #298 - Posted by: Ted C at April 17, 2010 4:43 PM

W @ D
@ home
W
158.0
159.4
202.5
202.3

D (rest day, didn't W to be lonely)
148.0
152.4
153.7
151.6


Comment #299 - Posted by: waderpro at April 17, 2010 5:15 PM

48 - 6' - 215#

As RX'd:

1:37
1:38.4
1:40.4
1:41.9

Rowing is not my friend!

Comment #300 - Posted by: wtp at April 17, 2010 6:06 PM

Jeff @ home
1:40.1
1:37.5
1:41.9
1:43.9
C-
2:05
2:10
2:10
2:07

Comment #301 - Posted by: Jeff & Charity @ CF Snohomish at April 17, 2010 9:50 PM

subbed 400m run

1:12
1:17
1:25
1:26

Comment #302 - Posted by: ferb44 at April 17, 2010 10:45 PM

cfwu x 3 (6 pu's/round)

I couldn't remember how many rounds I was supposed to do, so I did 5 rounds of row 500m, rest 3 min

I did not get my splits, except for 11:39 after 3rd set.

21:26 @ damper = 10

Comment #303 - Posted by: Darren 37m/5'10"/205, Pasadena, CA at April 17, 2010 11:53 PM

2:06
2:03
2:00
1:49

Total time: 17 min (about)

Comment #304 - Posted by: Hale at April 18, 2010 7:24 AM

M/55/5'10/165

1:47
1:48
1:50
1:47
damper 6

Comment #305 - Posted by: demps at April 18, 2010 8:40 AM

1:40 (estimate, forgot to time this one, was probably faster)
1:42
1:48
1:46

Comment #306 - Posted by: Eamon at April 18, 2010 9:33 AM

60 min cycle then
damper@4
2:10
2:08
2:07
2:06

Comment #307 - Posted by: F/46/5'2"/121 at April 18, 2010 10:01 AM

1:41.0
1:48.4
1:53.5
1:46.4

Total: 7:09.3

Then did pullups for max reps: 24, PR.

Comment #308 - Posted by: Brian m/19/6'3"/225 at April 18, 2010 11:03 AM

M/48/6'/178

1:51
1:51
1:55
1:59 Shirt got caught

Comment #309 - Posted by: Richard at April 18, 2010 11:20 AM

f/27/5'3"/120
2:07
2:14
2:20
2:20

Comment #310 - Posted by: Andrea at April 18, 2010 12:05 PM

1:38
1:51
1:54
1:46

definitely gave it all in 1st round, had trouble maintaining same pace afterwards

Comment #311 - Posted by: Callum at April 18, 2010 12:07 PM

1.37
1.47
1.51
1.50

Comment #312 - Posted by: controlfreak at April 18, 2010 1:08 PM

1:40
1:42
1:46
1:47

Ouch.

Comment #313 - Posted by: Smithy/m/49/5'10"/165 at April 18, 2010 1:58 PM

Tim Carr,

No I've never competed in any sports really since playing soccer as a kid and teenager. My point is not that I am so darned fit, but that true athletes like Tommy Hackenbruck has pretty bad rowing times. I would get smoked by him on anything physical, except for rowing it seems. And I wonder why?

I have been crossfitting on and off for about a year.

Comment #314 - Posted by: Edward at April 18, 2010 2:21 PM

c2 damper setting 6. Thanks for posting links to the vids, I picked up some good tips for next time.

1:45.4
1:45.5
1:47.7
1:52.5

Comment #315 - Posted by: JonK at April 18, 2010 2:38 PM

I rowed 2 km below 7 min the first time I tried (6:55), on a concept 2 rower. And I had the same times as Tommy Hackenbruck on this w-o-d. An athlete that I admire. I am no genetic freak whatsoever, probably the opposite. 6 foot 3. Weigh 205 pounds. Can bench 185 lbs. runs 5 kms in 24 min. Can perform at max 5 pull-ups in a row. Can squat 140 kg and deadlift 150 kg. My powerclean max is 70 kg. So as I said, Tommy Hackenbruck would beat me in everything. So why does he not beat me on a rower?

Comment #316 - Posted by: Edward at April 18, 2010 2:42 PM

m/22/6'4"/190

2 weeks into Crossfit, former college swimmer, still working on lifting form, but getting through most body weight WODs as RX'ed

Damper 5
1:48.5
1:44.7
1:42.5
1:44.7
(7:00.4)

Give me a swim workout so I can win one :P

Comment #317 - Posted by: BYoung001 at April 18, 2010 3:46 PM

Subbed 400m run for 500m row. Did the run outside with some hills involved:
1st - 87.7
2nd - 82.7
3rd - 83.4
4th - 79.9
All with 3min rest b/t runs.
Also played flag football today (2) full 20 minute halves.

Comment #318 - Posted by: GleichSTL m/32/175/5'10" at April 18, 2010 3:58 PM

50 sdlhp per rd: 2:47, 3:20, 4:16, 4:10. 6/10 mi run around block wu.

Comment #319 - Posted by: kevin o at April 18, 2010 4:30 PM

m/54/6'3"/215

4 rounds
row 500 (damper= 10)
rest 3 min
1:59
1:59
1:59
2:01

The 3 min rest seemed too long until I did the last 2 sets; will try damper @5 next time this comes up

Comment #320 - Posted by: jasffc at April 18, 2010 4:51 PM

damper setting @ 5

1:36.4
1:36.3
1:39.2
1:44.3

That was sick... tiny heart syndrome kicked in about 200M into the 4th round.

Comment #321 - Posted by: bryan K 29/5'11/193 at April 18, 2010 5:01 PM

subbed 400m run
1:40
1:36
1:37
1:39

Comment #322 - Posted by: illis m/29/160/5'10 at April 18, 2010 5:40 PM

m/42/5'11"/190

1:45
1:43
1:49
1:55

Drag Factor: 171
My old Concept 2 does not go lower than this.

Comment #323 - Posted by: Rob Moss at April 18, 2010 5:52 PM

1:32
1:36
1:38
1:39

Comment #324 - Posted by: ryan 6'/33/185 at April 18, 2010 5:54 PM

subbed 50 sdhp @ 20 kg
also did five rounds (just saw the WOD said four)

1'43
1'51
1'36
1'33
1'32

think I did too little for warm up, since the first rounds were much harder.

Comment #325 - Posted by: ccfeldt at April 19, 2010 3:42 AM

F/34/5'0"/108lbs

As rx'd damper setting 4-5
2:13/2:16/2:19/2:20

Rowing is not my strength at all! I'm blaming my short legs!

Comment #326 - Posted by: Nyree at April 19, 2010 5:01 AM

m/34/5'7/165lbs

1:55
1:56
1:56
1:57

Comment #327 - Posted by: Marky G at April 19, 2010 5:50 AM

1:29, 1:42, 1:47, 1:46

Comment #328 - Posted by: gary martins at April 19, 2010 6:47 AM

rower does not have a reader on it so 1 row = 7 meters or 72 rows for 500m

1:46
1:46
1:44
2:05 idk what happened here, arms were shot

Comment #329 - Posted by: John/24/5'8/175 at April 19, 2010 8:12 AM

1:44
1:49
1:50
1:49

Comment #330 - Posted by: fosterww98 at April 19, 2010 10:40 AM

1:41 (PR)
1:42
1:47
1:47


M/39/70/165

Comment #331 - Posted by: cb at April 19, 2010 11:03 AM

32yo/M/6'4"/210#

Damper(7/8)
PR 1:31

1. 1:35
2. 1:50
3. 1:48
4. 1:43

Comment #332 - Posted by: Damon Mosley_CFRx at April 19, 2010 11:28 AM

4 RFT

F/11y/62"/145# CONNIE
SDHP 40rep 25#, Rest 3 min
1:30, 1:20, 1:41, 1:27

F/46y/62"/140# JULIA
SDHP 50rep 30#, Rest 3 min
3:29, 4:01, 4:21, 4:38

M/41y/68"/160# GEORGE
Row 500m 5 damper, Rest 3 min
2:02, 2:06, 2:13, 2:09

Comment #333 - Posted by: George Hernandez (of Chicago) at April 19, 2010 12:24 PM

CFWU x 3

As Rx'd
Damper on 10 (is there a Rx'd Damper setting)

1:46
1:48
1:51
1:55

worked hard to remain below 2:00 on the last one, legs were shot coming down stairs....!

Comment #334 - Posted by: F15E_WSO/47/6'/180 at April 19, 2010 12:28 PM

1:43
1:46
1:50
1:53

Comment #335 - Posted by: Matt Gilson at April 19, 2010 12:59 PM

1:47
1:45
1:46
1:44

Comment #336 - Posted by: Ryan at April 19, 2010 1:02 PM

M/41/180

Damper setting 6:

1:38
1:39
1:44
1:47

After two weeks of R & R (Running after the kids & drinking Red wine) in California, this was a tough one. Lots of catching up to do over the next few days.

More better faster

Comment #337 - Posted by: Marty at April 19, 2010 2:43 PM

18:50 Total with rests

Comment #338 - Posted by: Jon Gray at April 19, 2010 3:56 PM

damper 5

1:37.4
1:39.1
1:42.6
1:41.2

Comment #339 - Posted by: marty c 6'/m/240#/47 at April 19, 2010 4:46 PM

37/m/6'/185

I did not read this WOD correctly and only completed 3 rounds.

Prior to the WOD I tried the "Bear" with 135. I completed only 2 reps for three rounds with only 135.

WOD
2:01
1:59
1:59

Comment #340 - Posted by: Jeremy A. Olive at April 19, 2010 4:53 PM

m/36/5'11/216

Damper set to 6

1:53
1:46
???
1:55

Comment #341 - Posted by: Keith M at April 19, 2010 5:15 PM

2:04, 2:04, 2:07, 2:08 Damper on 8

Comment #342 - Posted by: Camille F/39/5'4"/146 at April 19, 2010 7:30 PM

1:53(5), 141(5), 146(3), 148(3).

Keep it on 5. I blew a gasket on the first round.

Comment #343 - Posted by: Xman at April 19, 2010 7:58 PM

4/19...No HR info...Sub SDHP's w/ Oly bar
3:24, 3:30, 4:17, 4:40
Disappointing results for sure.

Comment #344 - Posted by: Mike Scott M/43/5'10"/210 at April 19, 2010 10:17 PM

subbed sdlhp, my gym needs a freakin' rower!!!

2:06, 2:38, 2:47, 2:48

Comment #345 - Posted by: jean-paul lara 26/m/5'10/173 at April 20, 2010 5:39 AM

36 M/5'10"/170

@ Damper 5

1:39
1:42
1:45
1:47

+ 30 GHD

Comment #346 - Posted by: Rholl at April 20, 2010 6:49 AM

m/41/169/5'9"

1:41.9
1:50.4
1:52.9
2:00.5
2:01.0 (thought it was 5 rounds instead of 4!)

Damper @ 10

Comment #347 - Posted by: Richie D. at April 20, 2010 7:02 AM

M/50/6'3"/160
1:45.3
1:50.2
1:51.4
1:50.4

Damper @ 7. I'll drop it a couple of notches next time. To those heading to Quantico, I envy you. Wish that I could do it all over again. Semper Fi.

Comment #348 - Posted by: MajorDad at April 20, 2010 9:13 AM

1:34.3
1:39.0
1:47.6
1:44.1

Comment #349 - Posted by: GU997 M/40/185/5'10" at April 20, 2010 9:27 AM

WOD
Row 500m x 4

1:39.2
1:44.8
1:45.1
1:41.4

annoyed i didnae go all out on 1st,plus 2 hrs squatting beforehand didnae really help !went back later and did another 500m,1:35.2,but legs were still gone !need to get back under 1:30 !

Comment #350 - Posted by: Pedro Barrera,Scotland at April 20, 2010 10:35 AM

1.53
1.54
1.58
1.59

Comment #351 - Posted by: footdoc at April 20, 2010 11:12 AM

1.45
1.54
1.56
2.08

I have never until now respected rowing machines or people that use them.

Comment #352 - Posted by: JonNYC - 40/M/170/5'11" xfit since 6/08 at April 20, 2010 11:43 AM

m/45/170

1:51, 1:52, 1:56, 1:58

Comment #353 - Posted by: panger at April 20, 2010 12:32 PM

48/M/184
1:56
1:52:6
1:52:6
1:52:9

Comment #354 - Posted by: Zim at April 20, 2010 1:06 PM

1:48.6
1:59.5
2:05.6
2:14.6

Comment #355 - Posted by: dcyn at April 20, 2010 1:21 PM

oops, thought it was 3 rounds:

1:55
1:56
1:48

playing catch-up after the 15 cleans / 15 min WOD.

Comment #356 - Posted by: indo chris m/33/6'/200 at April 20, 2010 1:29 PM

1:46
1:49
1:52
1:56

7:23 total

Comment #357 - Posted by: Chris O. M/40/5'10"/234 at April 20, 2010 1:57 PM

1:57
1:59
1:57
1:57

Damper set on 4.....rowing is pure misery.

Comment #358 - Posted by: Kelly Moore 46/F/5'/114# at April 20, 2010 3:47 PM

1:34
2:02
2:00
1:52

7:28 Total

Comment #359 - Posted by: Brian at April 20, 2010 3:52 PM

CFWUx1 (had to hurry to HS hockey practice)
1:45-1:48-1:51-1:52
Times are approx, as it took me a while to get to watch to push the lap button each time. Don't like having it on my wrist for the workout.

Comment #360 - Posted by: Doug at April 20, 2010 4:06 PM

@ the sweatbox
As Rx'd

1:49
1:55
2:13
2:05

Comment #361 - Posted by: N_Rahim 28/m/150# at April 20, 2010 4:56 PM


1:48
1:59
1:58
1:51

pretty rough

after yesterday, my legs were fried!!!

Comment #362 - Posted by: al deezy (33-m-155) at April 20, 2010 5:08 PM

BS 5-5-5-5-5 to 90% of 5RM (155-180-200-220-240); WOD, Rx'd.
1:33, 1:34, 1:39, 1:39

Comment #363 - Posted by: Josh M/35/74"/198# at April 20, 2010 5:35 PM

Not sure on the damper. I set mine to four. 1.56, 1.57, 1.56, 1.55

Comment #364 - Posted by: Michael Conville at April 20, 2010 6:55 PM

As Rx'd.
1:40
1:44
1:46
1:53

Comment #365 - Posted by: Miyagi 30/m/162.6# at April 20, 2010 7:14 PM

as rx'd
2:23
2:45
2:45
2:46

Comment #366 - Posted by: Mac Diesel F/24/5'11/165 at April 20, 2010 8:02 PM

sdhp @40#

1:29
1:34
1:42
1:30

Comment #367 - Posted by: schinizel/m/31/5'9/150 at April 20, 2010 8:24 PM

sub'd/scaled after 12' 1RM clean WOD (135-195):
4 x 250m row/1' rest (52", 51"x3)
Row level 6
PM, WS gym

Comment #368 - Posted by: Ajax at April 20, 2010 9:48 PM

35yom / 208lbs

As RX'ed, four rounds for time of:
Row 500 meters
Rest 3 minutes

1. 1:39
2. 1:39
3. 1:59
4. 1:59

Well, the rower display froze a couple of times, so I had to stop, reset, and start over. I probably ended up rowing an extra 500m over the workout, but that's fine. I was happy with my first two results, but need to get a little more consistent.

Comment #369 - Posted by: Bphantom at April 21, 2010 6:29 AM

As Rx'd, except we did 5 x 500. 11 weeks out from a broken arm, I couldn't get under 2:00 per 500 just 2 weeks ago, so am very pleased.
44/F/158

1: 1:54.7
2: 152.7
3: 151.7
4: 153.3
5: 153.0

Comment #370 - Posted by: Ironmom at April 21, 2010 9:55 AM

1:29
1:44
1:45
1:45

Comment #371 - Posted by: B-Mo 6', m,32,194 at April 21, 2010 11:39 AM

48 / 179

1:48
1:54
1:56
1:55

First arm WOD post overlapping clavicle fracture surgery 6 weeks ago. Arms were the problem for me.

Comment #372 - Posted by: tom perry at April 21, 2010 12:11 PM

First time rowing ever. Found Concept II model C in a skip a few days ago.

1:36
1:34
1:35
1:38

Comment #373 - Posted by: 35/M/5'11'/201 Made in Scotland from girders at April 21, 2010 3:04 PM

...damper set to 7.

Comment #374 - Posted by: 35/M/5'11'/201 Made in Scotland from girders at April 21, 2010 3:06 PM

damper 5

1:40
1:44
1:48
1:45

Comment #375 - Posted by: MikeyPaul/m/28/170/5'8" at April 21, 2010 8:21 PM

1:58
1:59
1:55
1:51

Comment #376 - Posted by: dsm19 / 31 / 6'0 / 215 at April 22, 2010 4:14 AM

damper setting 10

1:49
1:51
1:51
1:46

Comment #377 - Posted by: cbecker at April 22, 2010 5:56 AM

@thesweatbox

1:40
1:56
1:59
1:58

Comment #378 - Posted by: stinker [27.m.160#] at April 22, 2010 6:35 AM

Damper 8

1:454
1:545
1:527
1:523

Male/58/5'9"/208

Comment #379 - Posted by: Todd at April 22, 2010 7:20 AM

Crossfit warmup followed by WOD as RX'd

Damper set on 8
1:50
1:56
1:52
1:49

Comment #380 - Posted by: Karsk (56 M 5'9" 185lbs) at April 22, 2010 9:51 AM

as rx'd:
Round 1: 1:48
Round 2: 1:49
Round 3: 1:52
Round 4: 1:53

Comment #381 - Posted by: Kevin at La Jolla Country day at April 22, 2010 1:25 PM

as rx'd, damper set bt 7 & 8:

Round 1: 1:46
Round 2: 1:47
Round 3: 1:44
Round 4: 1:42

Really fell apart towards the end of Round 4, so next time I'll shoot for ~1:42 for all the sets. Ran a few miles afterwards as well.

M/25/5'11''/195

Comment #382 - Posted by: Kent at April 22, 2010 1:44 PM

completely died after the first one, wanted to see where i was at

1:31.4
1:41.5
1:39.4
1:40.2

need to learn how to pace 500 meters better, conserved too much energy on the last round

Comment #383 - Posted by: Neill m/20/5'11"/186 at April 22, 2010 5:47 PM

23.m.138.65"

as rx'd
1:49
2:02
2:02
2:01

Total: 7:54(PR)

Comment #384 - Posted by: Francis Vu Nguyen at April 22, 2010 9:11 PM

20 Apr
16:45 including 9:00 for breaks
under 2:00 each round, 10 setting
then ran 4 1/2 miles

Comment #385 - Posted by: Slugger 6 at April 23, 2010 7:55 AM

m/37/185/72"

1:41.9, 1:50.4, 151.0, 1:59.7

Comment #386 - Posted by: VooDoo Medic at April 23, 2010 7:58 AM

2 weeks ago I set a goal for myself to be able to row 500m in sub 1:50 in one months time (may 8th) so I figured this wod would be great to help me get there. I've only really been able to hold my time sub 1:50 for about 250m
Round one today comes up, and I'm holding strong at 1:47-1:49, hit 250m, and decide what the heck. Finished in 1:49.8!!!!! I felt like an asthmatic smoker, and let myself fall off the side of the rower. Got back on and pulled the second at a sloooow 2:13, but felt like such happy garbage that I stopped after that.
soooo... 1:49, 2:13, dnf!

Comment #387 - Posted by: dinzy at April 23, 2010 8:53 AM

1:31,1:34,1:37,1:40 = 6:22

Comment #388 - Posted by: Bama Jim - M/41/6'4"/207 at April 23, 2010 11:39 AM

50 Minutes of intense ultimate frisbee (outnumbered with a large field)

20 minute rest

then the WOD

2:00, 1:58, 1:56, 1:48

Comment #389 - Posted by: Jross-35M-170lbs at April 23, 2010 6:26 PM

122.9
131.8

ran out of time before work, so did the last two later that day

123.3
130.2

Comment #390 - Posted by: cja at April 25, 2010 7:49 AM

1:35.2
1:36.5
1:34.8
1:33.0

m/17/6'3"/170

Comment #391 - Posted by: Chris at April 25, 2010 12:17 PM

2.02
2.02
2.07
2.04

Would love to have got under 2 min but it just was not going to happen. Felt sick for ages after.
First of two wods for today should have done more as always.

Good Fun

Comment #392 - Posted by: Elaine, Scotland at April 25, 2010 3:28 PM

m/36/5'9/178
CFWU-3. Reg. Superman. Burgener. DU.
1:46
1:48
1:55
1:56
Little disapp w/times. Not sure about accurancy of 1st 2 rounds. Rower only keeping avg. May have been a sec or 2 slower in reality.

Comment #393 - Posted by: jrm at April 25, 2010 6:10 PM

M/25/155 GregAwu

1:57, 1:56, 1:54, 1:53

Comment #394 - Posted by: Y. Zhou at April 25, 2010 8:42 PM

2, 2, -2, 1:44

bleh.

Comment #395 - Posted by: Sean M/25/5'9"/170 at April 25, 2010 10:10 PM

M/25/155 GregAwu

1:57, 1:56, 1:54, 1:53

Comment #396 - Posted by: Y. Zhou at April 26, 2010 8:46 AM

1:48
2:27

Comment #397 - Posted by: Vinnie at April 26, 2010 11:24 PM

Four rounds for time of:
Row 500 meters SUB 50 SDHPs
Rest 3 minutes

1 - 1:45
2 - 1:47
3 - 1:48
4 - 1:45

Comment #398 - Posted by: Louis Herrera 51 70" 179 at April 27, 2010 1:01 PM

1:38
2:05
1:59
1:47

Damper on 10

Comment #399 - Posted by: BB M/29/5'10/170 at April 27, 2010 2:11 PM

80% today, easy on calf:
WU:500m 1:55 then WOD:

1:43,1:45,1:45,1:53

later,
b
m/33/5'8-1/2"/167

Comment #400 - Posted by: brian p at April 27, 2010 4:52 PM

1 - 1:50
2 - 1:55
3 - 1:57
4 - 1:49

http://www.extremepullups.com

Comment #401 - Posted by: Jack at April 28, 2010 10:48 AM

Results:

Round Time Damper

1 1:37 (PR) 10
2 1:41 7
3 1:45 4
4 1:49 1

Well, first time with rowing intervals. I like them about as much as I like running intervals. Actually, these felt okay while doing them, but I was messed up pretty good afterwards. Legs were completely shredded, and I felt totally wiped out for ~30 minutes. Still not 100%.

Couple of points of interest. First, I had set out to see how fast I could do the first 500m, since I've never really "gone for it" in a sprint. Well, I was doing fine and pulling hard, but for some reason (clumsy?), I slipped off the rowing seat. And it was not real easy to get back on! After that, I was still rowing hard, but my chances of seeing sub-1:30 were gone, so I had mentally checked out a bit. Second, the damper experiment - the smaller damper was difficult in later rounds (particularly 4), as I felt like I was over-pulling. So I tried to pull "not quite as hard" but faster, but I couldn't get my stroke rate high enough. I think a high damper is way better for me on sprints; I seem to do better with long, slow pulls. Finally, it was interesting to see when the hammies, glutes, and quads started tightening up - near the end of round 1, middle of round 2, start of round 3. Round 4 was simply a battle of wills - "the will to stay sub-1:50" versus "the will to just go through the motions".

Comment #402 - Posted by: Mel/37m/5'10"/175 at April 28, 2010 11:21 AM

1:49(PR)
1:50
1:50
1:50

Comment #403 - Posted by: smithwick's at April 29, 2010 8:24 PM

damper 4
1:57
1:53
2:00
1:59

Comment #404 - Posted by: EMelton at April 30, 2010 6:35 AM

8th workout back. Did this instead of the reverse workout posted today (4/30/10).

Damper on 10

1:40
1:45
1:50
1:49

I pushed myself on the last one to beat my slowest time and I did!!! I'm super pumped. This was a tough workout.

Comment #405 - Posted by: RJB7 at April 30, 2010 2:00 PM

15:50

as rx'd

Comment #406 - Posted by: MaroonSwim at May 1, 2010 3:16 PM

35 yom 191 lbs.

1:52
1:52
1:59
2:00

Comment #407 - Posted by: kgw at May 4, 2010 11:07 AM

1'29.6" - 1'29.6" - 1'29.9" - 1'34.5"

Comment #408 - Posted by: Richard Vanmeerbeek at May 4, 2010 1:37 PM

44/m/200

Really sore.

2:17
2:15
2:05
2:15

Comment #409 - Posted by: Speedster at May 5, 2010 6:18 PM

CFWU then set damper at 5

1:38-1:45-1:45-1:45

Last round may have been a hair over 1:45. Dragging on the last round, but did a mad dash at the end to keep consistent time. Great WOD, great 3-day cycle.

Comment #410 - Posted by: clark at May 7, 2010 2:40 PM

1:37
1:43
1:45
1:50

thought it was gonna be a nice little warmu for DT, but boy, did that suck!

Never even made it to DT

Comment #411 - Posted by: MoGreene at May 13, 2010 10:01 AM

subbed 25 burpees

15:06

Comment #412 - Posted by: Manchild at May 15, 2010 1:44 PM

damper 5

1:43
1:48
1:48
1:47

Comment #413 - Posted by: MikeyPaul/m/28/170/5'8" at June 9, 2010 5:45 PM

damper 10
1:57
2:01
1:58
2:01

Comment #414 - Posted by: chaps at June 22, 2010 9:31 AM

M/34/177

Four rounds for time of:
Row 500 meters (damper 3)
Rest 3 minutes

1:45/1:44/1:46/1:44

rest 3:00

5 rds:
25# weighted dips, 8 reps
Rest 1 minute

finished with some bench press work

Comment #415 - Posted by: Chad at June 22, 2010 9:28 PM

1:57
1:44
1:46
1:48

First round my rower slid and I was hitting my back against the wall, literally.

Comment #416 - Posted by: bill/51/210/6ft at September 19, 2010 8:09 AM
Post a comment






Remember personal info?