"McGhee" Rx'ed

11 rounds + 4 deadlifts

R.I.P.

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

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.

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

that pic. is just crazy!

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.

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

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

#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.

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?

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

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

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.

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

#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!

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.

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...

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!

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.

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

David Lipson = freak.

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..

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!

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.

m\30\6'2"\260

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

Damper 4
1:29 PR for 500

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

...wish I was eight...

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

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

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

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

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.

anyone can tell me where i should set the damper?

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

Shin to chin drew... shin to chin.

45# bar.

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

I believe 5 is the standard damper setting

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

D
@ home
damper 5
142.4
147.8
150.3
150.5

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.

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

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.

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

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

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

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.

What level of resistance do you use for rowing?

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!

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

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

#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.

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.

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

#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

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

@ 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

M/42/5'11"/180

Run 400m
Rest 3 minutes

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

33/m/190

damper 4

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

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

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

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

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

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

M/35/69"/159

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

damper on 7

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

4 RFT
subbed 50x 21kg SDHP
3 minute rest

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

1.49
1.52
1.56
1.56

M/32/180/6'2"

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

damper setting 5

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

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...

2k erg, 6:30.7 (PR)

#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)

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.

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.

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.

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

No rower so subbed SDHP

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

M/38/5'10"/175

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

damper on 8

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

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!

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!

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

M/27/6'/210

As RX'd:

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

This pic is G.

#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.

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

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

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.

29/6'8"/217

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

As Rx'd:

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

This is great!

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.

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!

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

Setting = 10

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

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.

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)

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.

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.

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.

No Rower, sub SDHP

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

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

as rx'd
15:59 total

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

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.

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.

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.

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

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

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

#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.

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

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

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!

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

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!

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

No rower, so chose 800M runs as sub:

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

M/32/6'3"/200

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

Ouch.

Rx'd with damper on 6

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

m/27/5'8"/145

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

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!

M/24/6'1"/180

1:43.5
1:44.8
144.9
144.8

32/m/5'10"/210

as rx'd

140.7
143.6
152.8
153.2

@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

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

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?

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

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

1.41
1.47
1.48
1.49

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.

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.

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.

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

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

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.

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

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

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

Focused on openingthe hip eplosively.

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

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

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.

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.

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

First ever WOD post. Feels good!

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

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

138.9
144.5
148
148.1

damper @ 4.5

m/44/73"/212

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

1.36.4
1.47.4
1.54.1
1.50.5

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

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

As Rx'd:

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

"Mcghee"
18 rounds as rxd

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

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

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

As Rx'd

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

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.

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

Total 16:03 with pause time

As RX'd:

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

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

all on 7

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

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!

m/6'2"/242/35

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

m/41/6'0"/192

slow AND weak...a bad combo

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

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

At least I'm consistent.

30, male, 75 kg, 175 cm

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

c2 was set to level 10

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

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

Level 10

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

At least I'm consistent.

30, male, 75 kg, 175 cm

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

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.

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

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.

no rower so SDHP 44# 50 reps per round.

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

My back is so sore from yesterday.

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

Did this one immediately AFTER completing yesterday's WOD.

As RX'ed:

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

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

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...

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!

34/5'7"/175

1.41
1.41
1.43
1.42

Damper 10 (oops!)

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)

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

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

m/44/185

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

Oh how I hate rowing.....

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

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

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

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

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!

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

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

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

m/21/5'10"/195

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

As Rx'd, damper at 10:

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

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

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

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

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.

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

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.

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

m/18/6'1"/170

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

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.

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!

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

Killer wod.

Happy Rest day all!

oh ya... damper setting #7

M/30/5'9"/200

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

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

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

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

150.56
150.07
151.23
151.41

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...

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

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.

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...

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.

m/165

142.8, 146.7, 147.9, 147.0

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

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

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 :).

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

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

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

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

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.

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

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

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.

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.)

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

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

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

'F'

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

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

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.

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

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

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?

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.

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

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

1.40 all four rounds.

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

Subbed 50x SDHP's @ 55lbs

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

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

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

age 20 bw 170

50 sumo deadlift high pull sub

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

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!

M/49/6'3"/195

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

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

m/26/140/5'11"

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

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

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

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

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

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.

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

done

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

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

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

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.

M/38/5.9/170

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

rx'd

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

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

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

M/25/158#/5'7"

As Rx'd

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

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

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

As RXed, Damper 5

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

M/33/142lbs/5'5"

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

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

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

bw 165

subbed power cleans

125x5
145x3
160x3

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

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

37yoM/188#

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

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

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

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

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

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

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

Thanks Cookie.

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

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.

forgot to mention my damper is set to 3.5

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

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

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

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#

Ran 400m instead.

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

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.

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

As Rx'ed

3:18
?
2:58
3:07

I was sick w/ flu-like symptoms.

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

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

damper setting 5

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

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

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

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

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.

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

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

Thanks for the pain! Much appreciated.

M/31/5'11"/165

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

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.

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

m30/5'9"/158

CFWU X 3

50 45# SDHP

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

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

48 - 6' - 215#

As RX'd:

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

Rowing is not my friend!

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

subbed 400m run

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

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

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

Total time: 17 min (about)

M/55/5'10/165

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

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

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

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

Total: 7:09.3

Then did pullups for max reps: 24, PR.

M/48/6'/178

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

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

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

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

1.37
1.47
1.51
1.50

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

Ouch.

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.

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

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?

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

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.

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

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

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.

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

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.

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

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.

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!

m/34/5'7/165lbs

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

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

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

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

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

M/39/70/165

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

Damper(7/8)
PR 1:31

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

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

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....!

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

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

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

18:50 Total with rests

damper 5

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

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

m/36/5'11/216

Damper set to 6

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

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

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

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

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

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

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

36 M/5'10"/170

@ Damper 5

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

+ 30 GHD

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

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.

1:34.3
1:39.0
1:47.6
1:44.1

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 !

1.53
1.54
1.58
1.59

1.45
1.54
1.56
2.08

I have never until now respected rowing machines or people that use them.

m/45/170

1:51, 1:52, 1:56, 1:58

48/M/184
1:56
1:52:6
1:52:6
1:52:9

1:48.6
1:59.5
2:05.6
2:14.6

oops, thought it was 3 rounds:

1:55
1:56
1:48

playing catch-up after the 15 cleans / 15 min WOD.

1:46
1:49
1:52
1:56

7:23 total

1:57
1:59
1:57
1:57

Damper set on 4.....rowing is pure misery.

1:34
2:02
2:00
1:52

7:28 Total

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.

@ the sweatbox
As Rx'd

1:49
1:55
2:13
2:05

1:48
1:59
1:58
1:51

pretty rough

after yesterday, my legs were fried!!!

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

Not sure on the damper. I set mine to four. 1.56, 1.57, 1.56, 1.55

As Rx'd.
1:40
1:44
1:46
1:53

as rx'd
2:23
2:45
2:45
2:46

sdhp @40#

1:29
1:34
1:42
1:30

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

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.

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

1:29
1:44
1:45
1:45

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.

First time rowing ever. Found Concept II model C in a skip a few days ago.

1:36
1:34
1:35
1:38

...damper set to 7.

damper 5

1:40
1:44
1:48
1:45

1:58
1:59
1:55
1:51

damper setting 10

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

@thesweatbox

1:40
1:56
1:59
1:58

Damper 8

1:454
1:545
1:527
1:523

Male/58/5'9"/208

Crossfit warmup followed by WOD as RX'd

Damper set on 8
1:50
1:56
1:52
1:49

as rx'd:
Round 1: 1:48
Round 2: 1:49
Round 3: 1:52
Round 4: 1:53

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

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

23.m.138.65"

as rx'd
1:49
2:02
2:02
2:01

Total: 7:54(PR)

20 Apr
16:45 including 9:00 for breaks
under 2:00 each round, 10 setting
then ran 4 1/2 miles

m/37/185/72"

1:41.9, 1:50.4, 151.0, 1:59.7

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!

1:31,1:34,1:37,1:40 = 6:22

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

122.9
131.8

ran out of time before work, so did the last two later that day

123.3
130.2

1:35.2
1:36.5
1:34.8
1:33.0

m/17/6'3"/170

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

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.

M/25/155 GregAwu

1:57, 1:56, 1:54, 1:53

2, 2, -2, 1:44

bleh.

M/25/155 GregAwu

1:57, 1:56, 1:54, 1:53

1:48
2:27

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

1:38
2:05
1:59
1:47

Damper on 10

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

1 - 1:50
2 - 1:55
3 - 1:57
4 - 1:49

http://www.extremepullups.com

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".

1:49(PR)
1:50
1:50
1:50

damper 4
1:57
1:53
2:00
1:59

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.

15:50

as rx'd

35 yom 191 lbs.

1:52
1:52
1:59
2:00

1'29.6" - 1'29.6" - 1'29.9" - 1'34.5"

44/m/200

Really sore.

2:17
2:15
2:05
2:15

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.

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

subbed 25 burpees

15:06

damper 5

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

damper 10
1:57
2:01
1:58
2:01

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

1:57
1:44
1:46
1:48

First round my rower slid and I was hitting my back against the wall, literally.