SDHP doesn't really seem like a fair sub. for this one. Any other suggestions? If not I guess I will just stick to the SDHP.

WOW

Rest in peace, SMG Patton.

In the name of Crossfit Solano, I will destroy 22:19.... CADEN IS THE MOST BEAUTIFUL BABY ALIVE

RLTW

Okay, so my bodycraft vr100's rower computer "distance" unit is not accurate....meaning the distance is based off of the pull (no matter how hard or soft a pull, it will give you the same amount of distance). So, since I cannot get an accurate distance reading, do you think I should just row for approximately 7-8 minutes?

I am currently in the DEP preparing to go into the US Air Force for Pararescue. I will give absolutely everything I've got during this workout for Sgt. Major Patton. I offer my condolences to his loved ones. Hooyah Never Quit.

what is the weight for SDHP?

Will wreck myself for Sgt. Major Patton's wife and kids for this one. Their pain is nothing comprehensible as compared to a tough wod.

.....and MY GAWD....please show some respect for a hero WOD before you start asking about subs. damn

TRUST ME I HAVE MAD RESPECT! DID NOT KNOW I HAD TO STATE IT BEFORE ASKING A QUESTION! DAMN., I ALWAYS HAVE RESPECT FOR HEROS....(PS. I'M A VET TOO)

Always sad to see another hero workout. I'll do it with all my heart. Rest in peace Jerry

I am looking for someone to take my place at the Crossfit Football ($795US), and Mobility and Recovery ($225US) certifications this May long weekend in Toronto (may 22nd - 24th). Unfortunately I will not be able to attend these two great certs.
If you are interested please let me know.
You can reach me by email at jpichie@gmail.com

Wow, KLowe #9 take it down a notch, not everyone has access to a rower. First time I have seen you post on here...

Gonna hammer this one tomorrow.

R.A.F. the sub is 45lbs for SDHP usually just the bar works

found the sub....sdhp 45# for men, 30# for women...shin to chin...ready to give it all I have.

How many SDHP reps for the sub? Condolences and Respect.

Fair winds, following seas on your journey, warrior!

Is doing 200 sdhp really an efficient sub for rowing ??

#18,

No, do 100 burpees instead.

Rest in peace.

In regards to the SDHP sub - I am of the opinion that everyone should sub it for rowing once to realize how brutal they can be - it makes rowing seem like a cake walk - it's probably more of a mental hurdle to overcome as well - 200 of something like SDHP's! But that's just me...

Hey KLowe, you have no idea whether someone has showed respect or not.... So they can ask for subs if they want... Yes, I used too many periods.

when I read about what HAHO jumps are after seeing this, I was completely blown away at the sheer guts it would take to do such a thing.

RIP and thank you for your service.

RIP Jerry. Your family is in my prayers. Will do his wod to honor you the week.
Happy Mothers day to all the beautiful strong CF mamas!

Worst song for a video ever, made me stop watching the video, looked like a good effort up to that point though, good job Eric.

As rx'ed

19:31:96

M/39/170#

RIP brother....

24:38

in afghanistan continuing the fight.

M/36/221

"Jerry"
For time:
Run 1 mile (5.35)
Row 2K(7.20)
Run 1 mile (6.03)

Total time: 19.21

Had do the miles on a serial miller, so it took some time to change between running and rowing.

RIP

I did a 20km run instead (2 hours).

'Jerry' as rx'd
Time=23.34

My time includes about 30secs transition time in/out of my house to the streets for running. Did rowing in my back garden. Nice sunny day for once here in the UK!

I guess the Eliptical machines do not translate? I used it for the first mile and the first half of the second mile and it was paining me that my time was so high.

36:39

m24/6'1"/163 lbs

Need to sub for the Row, no Rower where I'm visiting. See from others suggesting HDSP but what is that. Where's Bingo when you need him!!!

m/44/185

24:15

Hey all -

All of a sudden - having A LOT of minor aches and pains ( wrist, low back, neck, hip). Pains don't prevent me from working out but are very annoying and make me think twice before going to the gym. Any thoughts?

Perfectly aware ( I'm an RN) that my body is telling me it's time to take a rest but curious to know if this is common.

Thanks CFrs!
Jason

God bless the Patton family. I am going to give todays WOD an extra kick in honor of Jerry!

#33 Been doing this steady for about 8 months. I've had bouts of no pain and then periods of contant aches. Don't know the answer beyond rest, yuck!!!

23:18...RIP SGM

20 min 59 seconds

subbed SDHP for rows probably where I made up the time. only took 5 min or so.

Great workout though. I am fried.

M/42/5'11"/180

1 mile run
200 SDHP with 45# barbell
1 mile run

26:31

Just starting Crossfit, What is SDHP?

25:46 on FOB Stone, Herat, Afghanistan.

I hate treadmills.

Jerry was a friend of mine, he was a animal working out, he will be missed. Its everything I got today on this one... for Jerry

I am humbled seeing our best and bravest doing this WOD in Iraq and Afghanistan. Thanks!

M/39/5'10"/190
21:18
Subbed 25 pushups with my two kids on my back and 100 double unders for Row
Sub 8 min for both miles

I become good friends with Jerry when we worked together in 1995 and then fell out of touch with him about a year later. I did not know that he had passed until I saw his hero WOD on CrossFit Endurance last year. He was one of the most loyal and patriotic people I have have ever known. He was also a great father and husband. My heart goes out to Molly and their kids. Rest in peace Jerry.

Humble thanks to "Jerry" for his sacrifice. Clan Bingo sends its love to Molly on this Mother's Day as she fills the roles of parent alone.

crossfit Sri Ram Ashram India http://crossfitsriramashram.typepad.com

CrossFit Total

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Arvind : 110Kg 45Kg 128Kg

Guttam : 110Kg 47Kg 120Kg

Bachendra: 90Kg 50Kg 115Kg

Uttam : 80Kg 50Kg 80Kg

#33 - You nailed it, your body is telling you to rest. You are probably in a state of overtraining and just need to take a week off. Hard to do, I know (it's really hard for me too) but working through it probably won't fix it. Been there done that. Give your body a chance to heal up for a week and then start back slowly and make sure that going forward you get a good 7-8 hours sleep each day (that is what did me in). You should be back to 100% in no time.

As rx'd:

26:43

m/36/6'3"/205

22:15 subbed SDHP's

22:15 subbed SDHP's

Thanks and much respect to Jerry and his family for their sacrifice.

M/47/6'3"/183

22:22, includes wasted time mucking around with the rower, running between treadmill (yeah, I know) and rower in my local globo, knocking over sleepy globo-ers on a Sun morning. But I like this WOD, which means that I am expecting not to be able to say that about tomorrow's.

And, as a newbie to CF in the past few weeks, I will repeat another newbie's question because I didn't see the answer: what's an SDHP?

The only thing that comes to mind is "subdural hematoma pushup," and that seems cruel even for CF.

Sunday musings, Mother's Day edition...

1) Streaming. You ARE watching the spectacle in Irvine, streamed live for FREE, right?

2) Eagle School. The title of a book that a new employee with lots of management experience is lending me is "You Can't Send a Duck to Eagle School." How good is that?

I've spent my entire career as a "boss" and as a Coach trying to put my people and my players in a position where they can shine. I think this is the most important piece of management advice I could ever pass on. It's much, much more important to have the person in the right seat than it is to have a person in the seat. The job might really need to be filled, and the person you want to hire might be a really good hire, unless it's the wrong seat for them.

It's just as bad to put an eagle in a duck's seat.

Parenting is like that, too. Mrs. Bingo and I have spent our parenting lifetimes always seeking to put our kids in a position to shine. When they were quite young that might have just been putting them in a position where they were likely to behave (not visit the childless couple with antiques with kids in tow, for example). Now it's about guidance as they contemplate leaving the nest, but it's the same thing, really.

Whether duck on water or eagle in air, each child or each person you coach or manage must be seen for what they are, and positioned to shine.

3) Acceptance. Directed to the children of mothers.

When did you rebel? Against your mother, that is. Were you a classic teen, rebelling as soon as the hormones raged? Was it earlier, one of the"Terrible Twos", a phase you never really exited? Come on...you know you did...everyone does. I was about 35 or so, a typical first child, a "pleaser" or "appeaser". Why 35? Maybe in part because I went to grad school and was still sorta kinda a student until I was 30 or so.

How did your Mom react? How long did her reaction last? What was your response?

One of our kids, "The Heir", was terribly difficult to parent. His rebellion began the minute his sister was born, right when he realized that he wouldn't be an only child. It lasted until his senior year in high school (vestiges remain), but the rebellion was quelled. Why? How? Well, basically because even in the worst of it Mrs. Bingo showered him with love, even when she didn't really like him. She openly accepted all that was good in him--even while trying to alter the not so good--even if that good wasn't quite what she had planned.

What if the rebellion had never subsided? Like mine, for example, coming late and therefore the act of a fully formed adult. And what of the response, how should the child, now an adult, react to the response?

Here's the teachable moment. We reach an inflection point in our lives when it is our response as children that will drive the bus. At some point what we, the children, simply need to know from our Mom is that we are OK. We may not have turned out exactly as she planned, or we may have turned out EXACTLY according to plan but took an alternate route from the one Mom anticipated. But we're OK, and we just want to hear that we're OK with Mom.

And if we're not? If Mom just can't find us OK? If the reaction to the rebellion outlives the rebellion, or if the route we took to "OKdom" wasn't the original itinerary and that somehow makes our otherwise most excellent destination somehow...not, what do we do as children then?

Same thing Dear Friends; we do the same thing we're supposed to do with our own kids. We love Mom right back. We rejoice and we embrace all that we LIKE about her, and we try mightily to be "OK" with this part that we don't really like as well. We accept Mom as she is now, for that's the Mom we have now. We shower her with love. Whether Eagle or Duck she's still Mom, today on Mother's day and every day we have her.

And she's beautiful.

I'll see you next week.

M/23/5'6"/184

30 Min, includes Wasted time getting between machines and towels.

RIP SGT Major and God Bless.

God Bless Molly and your 4 Boys. Happy Mothers Day.

24:52

Subbed SDHP for rows. Wish we had a rowing machine at the gym.

26:14

I am usually not one to complain about conditions but the weather on FOB COBRA today was....temp:110 Wind: high. Def. had an impact on my run. We don't have a rower here so I subbed w/ 200 SDHP

Time: 22:55

“Jerry”

For time:
Run 1 mile
Row 2K(sub'd 200 SDLHP)
Run 1 mile

Time: 34.33

Rowing would've been a heck of a lot easier than doing 200 SDLHP!!

RIP

23:58

M/40/6'1/180

RXD

22:16

26/m/5'11"/213
RIP SGM Patton

27:51 sub 200 SDLHP
7:19
12:02
8:29
I'm a much better rower than SDLHP'er. I think the rower would have trimmed at least 3:00 off of this workout for me.

M/34/5'11/220

26:10
Including making my way from treadmill to rower and back.

Al Kut, Iraq.

M/29/145lb/5'6"

as rx'd - 28:23

Happy Mothers Day to all the CrossFit Moms!

m/30/178/5'10"

27 min

Is a pleasure and hounour doing this wod for a fallen Hero. RIP Jerry Dwayne Patton.

To all the service men and women around the globe. Be safe and come home soon!

K.O.R.I.T.F.W.

M/37/135/5'5"

A painful 25:30 after deadlifts this week. No more please!

Subbed SDHP

28:03

23:43

SDHP stands for Sumo Deadlift High Pull. I believe there is a video to demonstrate it for anyone that doesn't know how to do it.

as rx'd
21:51

2nd mile was painful.

RIP

As rx'd -- 23:00. Could have gone harder, but I felt like I was going to puke on the rower. Never conducive to 100% performance! Still happy with the time.

As rx'd:

23:14

Roni 21yr/1.83m/83,7kg

As rx'd

23:41

Kurt 39/5'10"/150

yes, my way....

5:24
7:39
5:40

Total: 18:43:51

Then lying on the floor for 5 minutes, don't remember last 500m running, totally blackout... Now feeling great

2mi run- 17:54
200sdhps- 11:16
2mi run- 17:22

tot- 46:32

As rx'd

21:31

Chris 21/5'08"/155

been watching the south west coverage...pretty good stuff.
but I think it would be even better if we could have pat sherwood doing live commentary for the games

On my way to the gym now.
Rest In Peace Soldier.
Rangers Lead The Way

5:56 Mile
7:57 2K Meter Row
7:14 Mile

21:07 Total Time

Awesome!

as rx'd 21min59

first mile 06min
2k row 08min04
second mile07min53

M/26/140/5'11"
24:51

As Rx'ed: 21:49

M1: 6:55 Transition 1: :07 (HR Ave 145)
2k Row: 7:52 (Ave. 1:58/500m) T2: :13 (HR Ave 155
M2: 6:48 (7min pace down to 6:30 last 1/2 mi)HR 166

Eric, You have a faster mile pr than me. Nice time but why try to PR your first mile? The time domain is similar to a 5K run, so if you kept your pace, your time would have been better than if you went anaerobic in the first mile. Also, short races are won/lost in transition times. Your C2 was next to the track and your transition times was 1 min 4 seconds compared to :20 for me.

Understanding your anaerobic/aerobic thresholds can make you a better athelete

RIP Seargent Major. My condolences to the Patton family and to others that have lost family members in service to our country

To Jerry's Family~may time do for you what no words can.

oh dear...a tad tired today from bad eating, up too late, and a couple too many cocktails Saturday night.

TIME: 27:59

Russ TIME: 21:36

23:53

My mile route is a little long and there were 50MPH winds to deal with today. This one hurt after 3 WODs of Affiliate Cup training yesterday. I was going to take the day off but I never miss a hero WOD if I can help it.

RLTW! RIP SGM.

NEVER QUIT!

whit 20 pound vest
run 1 mile
subbed 200 SDHP for row
run 1 mile

25:51

Will catch Jerry up another time when I'm feeling slightly better. Did CFT today, not usually at the gym on a Sunday so it was a nice surprise to get a couple of hours there.

M/49/6'3"/195

as rx'd
23:21

Kevin
M/51/5'11"/167

23:30

But, the time is not legit, as our gym does not have a C2 brand rower. This rower seems easier than a C2. Both miles were legit though.

My best to Jerry's family. His service will not be forgotten.

32/M/185

as rx'd

23:45

Day 22 of strict paleo - Would have gone much better at 0630 with coffee.

21:55 as rx'd on Treadmill

6:40 Mile
8:20 Row (incl changeover)
6:55 Mile (incl changeover)

24:10 as rx'ed on treadmill. Time from start to done including switch overs. 2nd mile tougher than 1st. Felt great.

Crossfit rules!!!

I used to hit the treadmill in the winter and then do a trail run/hike in the summer. First hike in the spring would take an hour plus. Over the summer I would slowly transition to running more of the hike. By the fall I would be running most of the trail and my best times would be around 45min. After doing CF all winter I hit the trail and first time out did my regular route in 43min, a personal best, never mind it was the first one of the season. CROSSFIT...truly changes lives!!!

23:50

Sidelined with an supraspinatus tendon injury of my right shoulder
Physical therapy

21:49 RIP

22:53
as rx'd
-First mile was good right around 6 mins + the time it takes for the treadmill to warm up.
-Slow transition cost me a min or so... could not get my running shoe strapped in to row.
-Row was slow, but at a consistent pace. About 9 mins
-small sip of water and booked it.
-Second mile was outside and I just pushed through it. I would say under 7 mins.

9:50/11/11:46, subbed w/ SDHP, est. 40 ft elev gain/loss per 1/2 mi.

30:47 which includes switching between treadmill and rower. afterwards did 20 80# sdhp and 2 sets of 40# dumbbell swings. did a little extra in honor of a fellow service member.
"all give some, some give all"

subbed 200 SDLHP...OUCH!!!

31:03

Rest in Peace SGM.

m/24/5'9"/180

treadmill, C2 @ 5

30:30 less running up and down stairs and down the hallway between treadmill and rower

23:57 as Rx'd. Fun WOD, certainly attacked weakness today. Windy Day in Salisbury almost blew me off the track.

21:28 as rxd

22:04 as rx'd

20:36 as rx'd

Oorah SgtMjr.

m/24/5'11"/170

39M/5'10"/170#

W/U: skipped.

As Rx: 24:41.

C/D: skipped.

Splits: 7:46 - 7:53 - 8:13 (plus 0:49 in transition time).

Apparently my body didn't want to move very fast today. Felt good, nevertheless.

RIP Sgt Major Patton.

Al Udeid

Adam - 22:14
Danielle - Finished
TD - Finished

As rxd
22.50

Had the pleasure to work with Jerry a few years ago during a SFAUCC. Great team sergeant, awesome leader...kind of dude you'd follow to hell and back. He will be missed.

8:07 mile
8:42 row
9:51 mile
26:40 total

2nd mile could have been faster, but my shoe was rubbing a blister on the side of my foot. Refused to whine and kept running.

RIP

As Rxd

Time: 21:13

23:27 as rx'd

1 mile run
200 SDHP with 45# barbell
1 mile run

31:58

6:36 first mile
7:51 200 sdhp@45lbs includes transistion
7:40 second mile including transistion

22:07 total time

26/m/5'11"/175
as rx'd
22:38

"little" brother(even though he's taller)
22:55

i'm geeting sick to my stomach reading some of these posts everyday: i ate bad yesterday, could not work out due to injury, lost time switching between exercises, it was windy, this is going to hurt. whine. whine. whine.
i read the posts to my compare my times and lifts with others. i don't want to read excuses and i certaintly don't want to read complaints about the wod being too tough. i'd like to think that most of us are doing cf because we like doing things out of the box and the thought of a tough workout gets you jacked-up.
this is not a website for excuses. leave them at home.
i know my times and weights are up with the big guys, but i'm 40y/o and i know alot of the younger guys at my gym couldn't keep up with me. i have been doing cf for about 18mos and i have never felt better about myself.
have a great workout, give it everything you have, and be happy with it. if not, then you have something to build on for the next workout.

1st mile - 11:49
Row - 11:19
2nd mile 12:55

add 2:18 for transition time in and out of the rec center

Total 38:22

Nowhere to go but up.

m/6'/208

M/29/5'7/165

M1 - 7:30 (treadmill, 1% incline)
R2K - 9:48
M2 - 7:30 (treadmill again)

Total time including switching and all was 25:30.

How are you guys going so fast on the rowing machines? Maybe there is something wrong with the machine at my gym but when I started getting really fast I was outrunning the chain on the damn thing; so I had to keep a slower pace on rowing than I would liked.

M/186cm/81kg > From The Netherlands...

23:31

RIP

M/31/186cm/81kg

23:31

RIP

Goodbye from the Netherlands

24:27 as rx'd
M/24/175

22:45 as rx'd

m/167

as rx: 24:41 ( miles on varried terrain)

"Jerry"
23:45

I did yesterday's first.

BS: 315lbs
SP: 135lbs
DL: 250ibs

I just gotta say that this is absolutely insane! SGM Patton is an NCO who had to have made an extensive career in the Military obsviously just by his rank alone I can justify this. This Soldier most likely went through Hell, back and forth on several occassions. I can almost gaurauntee that only Spec Forces troops actually conduct HALO/HAHO drops and training as it is an extremely hi-risk manuever. I just think the irony of this is that SGM Patton was not KIA but in training. It just goes to show you the extreme endeavors that these brave souls go through on a daily basis to do what they do. While people (speaking for myself) sit on their butt's and sip coffee for a living taking there freedom and paychecks for granted. I truly am humbled by this Hero WOD and will give my all for SGM Patton and his family. God Bless you all and God Bless America! Go Army! Go Crossfit!

30:03
m/38/5'9/195
Crossfit birthday 5/3/10

Active recovery day. Extended shoulder rehab. CFWU x 3. Long, slow T'ai chi set.

Will attempt this after OR on Tuesday.

Fair winds and following seas young man.

As rx'ed 25 even.
Time includes Going inside down into my basement and back outside.

20:48

1 mile, 100 situps, 100 supermans, 1 mile

Thank you to Jerry for your service, and condolences to family and friends.

From Portugal
Male: 32years,182cm,80kg
As Rx´d
20:09 on five fingers for the firste time (need some adjustments)

rx'd

22:32

as rx'd :)
23:15

Being a starter with cossfit a friend advised me not to do more than 100 sdhp with 20 kg. I must say, I've rowed my share of 2K's and I would rather do rowing any day of the week than these 100 sumos. Wow! Got my heartrate up to 192.

1m running, 100 sdhp x 20 kg, 1m running:
28m35s.
38yrs,m,1.75mtrs,67kg,NL

Man, am I glad I took my friends advice on the sdhp's.

Did this WOD with all I had for in memory of SGM Patton and in honor of his family.

As rx'ed 23:27 here in Iraq.

40/m/190
outside

1 mle run
sub'd SDLHP (45lb bar @ 200 reps)
1 mile run

26:03

M/35yo/6'/205

23:37
Subbed SDHP
I'm with #113 about the whining. You never get back today, so give it all you got!

To all the mothers who have babies not coming home, we love you.

23:15

Miles on a treadmill

As rx'ed 30 min. I want to improve my running time.

Felt like I was going to passout with today's WOD! Good luck everyone!! My time 24:32

27:17 as rx'd

Run 1 mile
5 rounds of:
5 pullups
5 dips(parallel bars)
10 situps
10 air squats
Run 1 mile

29:20

26:17 on cross-country course behind the CrossFit barn, snow and 38 degrees...

For mom's day and regards Jerry: what Bingo said.

All as r'xd

The Rev 24:05
Longsocks just over 26mins
Craig 20:40
Apollo Creed just over 22mins

My butt and legs were numb going on second run. Good fun.

D
@ 18's
26:12
over paced myself
started at 7mph
next time start at 8mph and try to keep sub-2min on rower
still had gas in the tank...though good workout

...and Mike #113....just in case you are one of those folks so impressed with themselves that you have no perception of what you come across as...you come across as a dick

As rx'd ~25min

D
@18's
26:12
paced too slow early on
next time start at 8mph and keep row sub-2 ...still had gas in the tank

Rest in peace. Your family is in my prayers.

As Rx'd
21:35

28:37

30:30..shady guess on the mile runs

29:44

Happy to go hard for the hero workouts

Hooyah SagMaj Patton RIP
23.21

28.01 as rxed

Subbed running with 2 mile stationary bike.

26:42

31yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round
Row 500M Jog 400M

As rx’d: 23:23
Foam roll after

26:52, sub'd 200 x 45lb SDHP for row
Ran to park, 3 x grass laps, back to house=1 mile
7:12 first mile, split SDHP 30/30/30/50/40/20 (~10:18 long), last mile 7:52. Winds 30gust39mph, but better than LV in August (only 80F now).

Jimmy M/20/6'1"/185...24:05

Erin F/19/5'4"/130...24:08

John M/20/5'11"/185...22:06

31:12, sub'd 200 x 45lbs SDHP for row

25:00

As Rx'd, 28:58. It would have been lower, but I was hungover, had just eaten a donut, was wearing my cross-training shoes instead of my running shoes, had a slight hotspot on my left big toe, and the gym AC was creating a significant headwind.

Seriously though, I have been working pretty hard to get back into shape the last 3 mo's after a lengthy hiatus, but am being held back by some pretty irritating shin splints. I've been grinding through it decently, but I have heard that this can lead to stress fx's, which would suck. Stretching, icing, running backwards, uphill, downhill, you name it have all failed to help in the least bit. Anyone successfully overcome this?

24:53
at home- rower downstairs

21'40"

1st mile split 6'49"
2nd mile split 7'00"

subbed row with 200 65lb sdhp's
23:05

#154 - if you go hard hungover your only asking for DOMS & rhabo trouble. take the day off or do some slow lifts.

your shin splints would likely go away if you learned some pose and ran less often.

33:09

1.25 mile on the run

Hugh M/43/5'8"/161

My prayers to Jerry's family...

No Rower so I made a sub

Run 1 mile (treadmill)
100 Burpees
Run 1 mile (treadmill)
33:33

I said "to" I meant "for"
The sentiment remains the same

Modified because of running schedule
7:30 of X Trainer
2K Row
7:30 of X Trainer
Total Time
24:55
then
50 Sits.

#158 - I was kidding about being hungover. And the hurricane force gym AC headwind.

I have been trying to focus on pose - running more on the balls of my feet - and this seems to help a little. I've toned it down to like 1 run a week, with bike/rower as a sub, but still doesn't seem to be improving at all

34 yom 225 bwt

skill work: ohs w/ pvc, ghd, parallette handstand hold, and butterfly pullups

wod w/ sub
1 mile run (6:45)
200 sdhp w/ 53lb kb
1 mile run (7:25)

time: 27:00

Rest in peace, Sgt. Major Patton and my prayers to the family.

23.54

23:19

7:17
8:09
7:53
My butt always becomes numb when rowing making the last mile an interesting run.

To Sgt Major Patton's family go my sincere thanks for protecting and serving this great country. Your loss is tragic and my prayers are with you.

25:59

RIP Sgt Major Patton.

M/25/5'9"/178

Time 22:35 in vibram 5 fingers, first WOD in a long time in the vibrams. Aawww my calves are sore now.

DO WORK!!!

Ran on treadmill instead because track was closed for repairs. Otherwise as Rx'd.
22:33

Didn't go hard enough no way no how 31:59.2

1mile=5:55.8
200 45lbs sub rows=11:06.3
1mile=7:18.3
Total=24:21.8
My buddy and myself were working on same 45lbs sub row olympic bar and didnt think we would catch up to each other but we did so kinda messed up our row time but all good.

#154
just coming off a battle with shin splints myself. ice and stretching for sure, but the big thing you need to do is take 1-2 weks off from running and any other high ipact movements. it was hard. throw in some stationary bike and/or elliptical. good luck.

30/M/5'10/ 143

RIP, SGM Jerry Dwayne Patton

NICE WOD, AS RX'D

broke The mile run into 8 x 100 meters going uphill and 8 x 100 meters going down hill, for a total of 16 x 100 meters (1 MILE). Row in my garage then did the same as the first mile. uphill 100 meters then down hill 100 meters, for a total of 16 x 100 meters.

TOTAL TIME was 24:09.

SANTI

1mi-6:30
Row-7:43
2mi-6:45
Transition time 1:30

22:58 w/ transition

M/36/187

As Rx'd
24:22

Subbed 200 #45 SDHP

18:54

Started tired--rough night

hurt left calf again during first mile
200 SDHP-terribly broken (concentration is key--shins to chin)
ran/walk last mile
time forgetable

As rx'd

21:42

row was approx 8:05. Lost time firing up the treadmill on the second mile.

harry hardface 23:14

M/27/160/5'11"

Warm up:
20 yrd Strides, high knees, dynamic stretch, static stretch

3/4 mile in 7 min (miscounted laps OOps)

Subd 100 air squats for the rowing. 9 min

1 mile in 9 min

25 min total.

Ran in my Vibrams and my calfs were killed again. I think those shoes are going to make me alot faster.

#115 I don't have the fastest row time, but not bad. Sounds like you need to slow you stroke pace (should be low to mid 20s/min)with harder pull each time. Fast stroke rates won't do it.

as rx'd
24:35. I hate that much running in a wod!
first mile: 7:05
Row 8:01
second mile: 8.03

#181:
25-30 works well for my stroke rate.

Rx'd 20:38. Done on outdoor track.

30:15

Rx'd 20:38. Done on outdoor track.

M 34 6'00. 185

28:04

Rx'd, 19:24

ran on treadmill, but used pedometer to calculate distances.

1 mile, 2k row

16:10 -- 7 min mile, minute transition, 8 minute row.

So I'll say that time to beat is around 28. Probably would've finished around 25, though.

Haven't run anything over 400m in a year+, and pretty sore from 3 days on, Rose bowl, and CFT yesterday (hams and quads were hating me after rowing).

So I dropped the 2nd mile, going to see how I feel tomorrow to gauge future running-heavy WODS.

rx'd 29 minutes. Includes transitions between machines. My second week of crossfit begins.

8.51
10.32
10.13
Time:29:38

as rx'd 21:21 includes :50 of transitions w/ a hilly course

mile run - 6:05
2k row - 7:25
mile run - 6:50

m/31/225

29:29

Subed SDHP for row.

subbed 200 SDHP
Second mile was more of a trot than a run

28:00

M/25/158#/5'7"

Didn't do today's WOD

Instead did:

1. Snatch Balance 3x1 at 105#, 115#, and 135#
2. Back Squat - 2x10 @ 250#
3. 10-9-8-7-6-5-4-3-2-1 of: Power clean @ 120#, Chin-ups (no kip) in about 14 minutes

M/39/182

Rest in Peace, Sergeant Major. I thank you for all you did for me and my family.

RX 27:24

On tread, 1 degree incline, 8mph on the first mile. Held the rows at 2 minute/500 meters. Second mile sucked. Did whatever I could. Good effort for day 2 back.

30:54 as Rx'd

First WOD since pneumonia 1 1/2 weeks ago. I am pretty happy I even survived!!

Run 2 miles (20 min);
Rest (4 min);
200 sumo deadlift high pulls (17.5 min);
Rest (4 min);
Run 2 miles (21:25 min).

Total time: 1:08:25

42:01 = run 1.2 mi, 200 sdlhp alternating 45-lb bar & 35-lb kb, run 1.2 mi

24/m/170/5'6"

rx'd @ 20:15

run 1mi- 200 sdhp 45lb bar- run 1mi
27:06

1 mile run (6:13)
2000m row (1:55 pace, 7:42 row time)
1 mile run

6:13, 8:26, 7:23

22:03 05/09/2010

25 minutes. stopwatch was dead so no seconds today. rower in the garage, it's a little over a mile around my block.

M/20/5'8"/160

Happy mother's day!!!!

subbed the 200 SDHP cuz of no rower and finisherd with a time of

34:13

Couldn't tell which was a better sub for the rower.

1 mile run
50 SDHP @ 60 lbs
50 Burpees
1 mile run

28 mins 01 secs.

M/42/69.5"/180

as rx'd with a few interruptions getting situated on the rower and long trip from treadmill to rower in globo gym.

28.00

1 mile: 6:45
SDHP: 15:40
1 mile: 23:33

sub. 200 x SDHP, 45#

as rx'd

23:38

I was sucking seagulls from the first 200m till the end. Finished strong though.

Must try this running the opposite way next time to see if there is more or less up hills.

cfwu x 3 (5 strict pu's/round)

walk 1/4 mi @2% treadmill

ran a mile at 2%/8.5mph on treadmill, but then had to take an emergency restroom break, so I started over.

as Rx'd

treadmill @2%, C2 @ damper=10

27:44

1mi - 6:44
2000m - 8:06
1mi - 8:47

23:37 as Rx'd

Shara/30/F/68/138

+RX'd
1 Mile: 9:17
15 kg SDHP: 16:12
1 Mile: 9:17
Total: 34:46

29:31

I had to do rowing first, followed by running two miles due to lack of treadmills.

30.27

30.27

42/m/176cm/73kg

Had to modify this, because I can't row outside.
So I created a nice combination of uphill running and mountainbiking.

Uphill run, 1100m, 118m elevation gain: 7:35
Uphill bike ride, 1700m, 180m elevation gain: 12:25
uphill run, 950m, 104m elevation gain: 6:48

Total about 4k distance and 400m (1300ft) elevation gain in 26:48

Uphill running is my nightmare, I just try not to walk. Biked the whole distance out of the saddle.

Note to self: next time stop biking one switchback earlier, to shorten the bikeride and lengthen the second run.

I just did the Jerry work out. But I did the modified workout from Brandx:

Puppies:
Run 800 M
Row 1K
Run 800 M

I did it in 13:20. Does that mean I should have done the full work out, not the modified one? (because I did it in such a short time?) I worked pretty hard. pretty close to my absolute limit.

200 SDLHP

31:03

RIP Sgt. Major Patton and God bless your family.

As Rx'd
25:07

M/38/140lbs/5'7"

RIP.

subbed 200 SDLHP's

28:42 with 8 min miles, the sdlhp were hard to get trough.

WOD "Jerry"

as rx'd,
21.59

slowest ever 2k ,7.55,after the 1st,1 mile run,went too slow on the 2nd mile run, especially the 1st half mile,transitions were a pain,but got to be done !all the things you don't like..,running,rowing !

First time on a rower, pretty rough, second mile was slow, slow slow.

28:54

m.161.37

22:01, used a treadmill. Second mile not as tough as I thought it would be. Need to start doing 500m rows in my warmups....damper on 3 seems right for me at that distance.

6:15
8:20
7:15
with 30s at most between

27.5 :(

24.28

Completed yesterday after clean/situps WOD, 26.05 as Rx'ed. Paul

2010-05-10: 24mins.

24:55 w/ 2% incline on treadmill
had about a one minute malfunction on the treadmill during first mile (kept the clock running)
7:55 2k row

CFWU x3

28:31
subbed 200 SDHP for row

As Rx'd: 26:00

Lost a minute in transitions and second run was slower....

M/40/6'1"/250

Good workout!

27:55 as rx'd

Done 5/10/10: rx'd 20:23. Ran the miles in about 6:20 each, row slightly over 7 min., rest was transition. Wanted to break 20 minutes, but underestimated how much time would be consumed by transition time.

subbed 200 sdhp's w/50# barbell for rows
36:24
the last mile really broke me down.

50 yom, 72", 205 lbs.
sub Treadmill, 1% incline
1 mile = 9:25
row 2k = 7:43
1 mile = 8:31
Total = 25:39

31:32
Included 45 secs btwn run and row and run.

22:28 as rx'ed

24m/6'7"/185

CFWU x 3; no pullups; rt elbow squawking

As Rx'd
7:44 run
8:23 row
8:47 run

Total for transtions, sip of H20, rock in my shoe, sand in my...
26:02

first hero.

28:58 as rx'd

m/25/170

21:17

M/64/199-"Jerry"
For time:
Run 1 mile
Row 2K (Estimated- on Total Gym)
Run 1 mile
28:49

m/24/6'/180

23:12 total as rx'd

6:31 mile
8:12 2k row
6:48 mile
(1:41 in transitions)

21.57

m/24/202/6'4

M/30/5'9"/195

As Rx'd - 23:43

Treadmill transitions/warm-ups cost me about 40-50 seconds. I can't say that the rest during transitions didn't benefit me though. I'll call it even.

Treadmill set on 8.0 MPH (7:30 minute mile)

As RX'd

23:33

24:00

day late but I gave it my all after maxing on

DL: 245
BS: 205

as rx'd: 22:11

1st mile: 7:33 (1:43,1:53,1:58,1:58)
2k Row: 7:41 (~1:55 /500m)
2nd mile: 8:09 (1:59,2:02,2:05,2:03)

Total: 24:42 (including 1:19 transition)

God's speed Sgt Major Patton

m/250/39

no row machine so i did this
1 mile run 9:22 3 minute rest
3/4 run 6:43 2 min rest
1/2 run 4:26 1 min rest
1/4 run 2:13

total 22:44 done on elliptical incline 1 and cfwu x 3

Again--on these run heavy WODs, would people mind posting what grade you had your treadmills on, please? It would be nice to compare to those times.

24/F/5'8"/140

1 mile run -- 7:13
2K Row -- 9:58
1 mile run -- 8:49

WHEW that last mile was killer after the rowing!

34/F/5'/98

24:25

24/m/170lbs/70"

2nd WOD after today's WOD
"Jerry"
1 mile run-6:31
SUB: 200 SDHP@95lbs 29:14
1 mile run-37:26

this was not over quickly...i did not enjoy this

22/M/6'2/172

1st mile 6:50
2000 meters @ 8 1/2 Intensity
2nd mile over 7mins

Toal Time: 23:49

26.17

m/21/5'10"/195

19:44

didnt run last mile. first time running in my new VFF's and i didnt want to overdo it. Something to work on

M/31/180lb

26:29 As RX'd with 25lb Vest.

As rx'd on a C2

1 mile run- 7:03 (w/ transition, ~ 6:50 for the run)
2k row - 10:23 (", ~ 8:40 for row)
1 mile run- 8:54 (")

26:20

27:00 not pretty.

lost ~1:30 each transition. runs were 6:50 and 8:00. had trouble really pushing it today.

M/25/163 - 21:26 As RX'd

cfwu 3rds 15reps
back extensions
situps
pushups
squats

1st mile: 10:38
2k row: 8:47
2nd mile: 10:32
29:57

pullups 2sets to failure

27:38 FT Myer

M/35/160
mile 1: 6:00
2000 m row: 8:35
mile 2: 5:50

25:46

7:30 mile

8:01 row

8:20 mile

Did it at JC...the balance of time was walking from treadmill to rower and getting the rower going

Didn't feel like I gave 100%

RIP Jerry

M/25/157 GregAwu

Runs on treadmill (2% incline), row on badly oiled C2 -

26:04

29:13 RX'd 5'10/225/39YOA
RIP brother!!!!

22/m/188#/6'4"/n00b

26:15 Rx'd w/Transitions.

24/m/194#/184cm

19:41 Rx'd

35yom / 208lbs

Puppies, for time:
Run 800m
Row 1,000m
Run 800m

17:15

Started out intending to do as RX'd, but quickly realized I didn't "have it," so I scaled back to puppy. Bungled the time by dropping my stopwatch, so I had to do some match and guesstimation about my time. I'll just beat it next time and be done with it.

24:18

1 mi TM - 8:16
2k row (5) - 8:14
1 mi elliptical - 7:48

the TM was taken by the time I finished rowing, so had to use an elliptical

Subbed SDHPs w/bar for 2k Row

Gunnar: 20:55
Paul: 21:58
Harold: 28:15
Chris: 29:23
Mark 31:14
Jen: 30:40 (120 reps)

21:34 as RX'd

9:47 1 mile
9:17 200 SDLHP 20#
9:57 1 mile

Total 29:17

**felt (and was) very slow on runs...did not warm up because lack of time

F/34/5'3"/108 1 mile run, 2 mile row, 1 mile run 22:32 minutes after a wkot muscle toning class :)

FFC
As Rx'ed
27:20

Could have rowed faster but paced since I had never done 2K

C-
31:17

Tough! Just got this one out this morning, looking forward to the CF Total during lunch or tomorrow.

For time:
Run 1 mile
Row 2K
Run 1 mile

23:03.

As RX'd

21:30

m/28/5'10/180

21:28 Rx'd
1 mile = 6:15
2K Row = 7:41
1 mile = 7:32

24:50 with time to get into and out of gym

m/26/155

1 mile run: 6:50
285 rows on rowing machine (1 row = 7 meters): 8min (ish)
1 mile run: 7:05

Total: 22:30

i think the amount of rows is fairly accurate...didn't think my second mile time would be nearly that good...thank you crossfit

RIP

24:00 26/F/5'5/135

24:00 26/F/5'5/135

24:00 26/F/5'5/135

36:15 as RXed

22:54

22:00

23:45

3 rounds:
cable pull throughs 114lbs
supine rows

M/24/6'1"/180

As Rx'd:

23:41

Definitely beat me up. Both mile runs were manageable but the rowing tore me up.

As rx'd 28 minutes

M/22/6'2"/171

Wow! Loved that workout... after I was finished anyway. I've never sweat so much in my life.

As Rx'd:

23:18

rx'd ... 24.21

AMMAN - JORDAN

Subbed 100 Burpees for the row, miles done outside on track in windy weather

1st mile: 6:42
100 Burpees: 9:15
2nd mile: 8:46

Total: 24:43

M/23/5'8"/170

As Rx'd: 21:45

1st mile: 6
row: 7:46
2nd mile: 7:15

Does anyone else get shin splints from rowing? Any tricks to help other than stretching?

7:28 w/400m 1k 400m

Good cardio!
As Rx'd: 22:53

M/5'4"/33/141lbs
As RX'd
24:01

21:55 as rx'd (treadmill on 1 degree of incline)

24:46 as rx'd

M/45/6'1"/190

24:04 treadmill/row/treadmill

M/6'4"/27/213lbs
As RX'd
21:19

21:57
6:30
7:48
7:30
plus a few seconds for transitions.

cfwu x3
23:06 as rxed

28M 6'5" 225#

M/33/142lbs/5'5"

25:42

I think my mile was a tad short, but it was a rough estimate based on pace and time.

Modified: 1 mile-ish run
30 burpees
1 milish run
30 burpees

time: 17:40

25:25

as rx'ed

As rx'd

Mile 1: 9.47 587
2K row: 9.28 568
Mile 2: 9.32 572

Total: 28.78

Forgot to say the treadmill was at 2% grade and the damper was set to 4.

26:07 rx

"Jerry"

For time:
Run 1 mile SUB Elliptical
Row 2K SUB 200 SDHP (12:10)
Run 1 mile SUB Elliptical

32:10

CF warm up x3 rounds.

Me- Subbed 200 45 lbs SDHP for Rows. Time: 27:15

Lori- Subbed 200 25lbs SDHP for Rows. Time- 31:38

Would have much rather done the rows tha the SDHP.

40min

1 mile run
100 sdlhp 1.5 pood kb
1 mile run

22:53

should have done 200 sdlhp. I could have sworn it was 50 reps per 1km row. Oh well

37:22. My legs were killing me.

34.01 rx

rolled right into it with no warm-up

1st mile - 6:33
2k row - 7:50
2nd mile - 7:04

All the other time was transition.

as rx'd 21:49

26:27 as Rx'd

35m/5'9"/165

This really exposes my weaknesses. Goal is to know off 3 minutes by end of summer.

Louisville, CO

26:27 as Rx'd

35m/5'9"/165

This really exposes my weaknesses. Goal is to knock off 3 minutes by end of summer.

www.crossfitjulia.com
Louisville, CO

22m/176cm/72kg...30 minutes

2 mile run, 50 box jumps superset with 150 situps, 2 mile run.

2 y/o beagle female: 2 mile run...10 minutes
3 y/o beagle female: 2 mile run...10 minutes

M 36/5'10"/170

31:10

12-05-10
"Jerry" as rx'd
1st mile: 5' 51"
transition 1 (from the track until starting rowing): 42"
2k row: 7' 12"
transition 2: 30" (from the rower to the track)
2nd mile: 7' 15" (ouch!!!)
total Time 21' 31" including transitions and extra tenths!!!
Running after a 2k row is not a good way to pr a mile run LOL !!!
A tough one but love it!!!

As Rx'd

21:40

(Both miles about 6:45 pace, row in 7:47, plus time between run & row)

M/29/187

m/41/169/5'9"

As Rx'd:

25:53

28:40
Runs on treadmill. First run at 8.0 (6:40 mile). Second run was tough, started at 7.0, interrrupted with a short, slower "walk" and ended with the last 1/3 in a full sprint at 10 on the treadmill.

24:00 Rx

22:12 rx
Did the entire workout barefoot, because I forgot my 5fingers at home.
M/38/160

24:46
m/43/200/6

m/32/180

1st rx'd WOD in over a year since my broken wrist!

run 1 mi 8:00
trans1 3:29
row 2km 8:43
trans2 1:06
run 1mi 8:00
TOTAL 29:18

m 47/5'6"/150 lbs/

27:30'

My deepest sympathy to Jerry's wife and children.

mile 1 = 6:15
1000M = 5:20
mile 2 = 8:30

Total time of 22:47...difference in time is transition times to and from rowing machine.

Did this after the dumbbell complex workout. Was a nice sufferfest. 26:06, will try it fresh next time and shoot for sub 24.
Run 1 8:00
Row 8:40 Ugh
Run 2 8:30

22:54

22:54

29:59

26m/245/5"11

mile run : 8:37
2k row: 8:47 (first time on a row machine)
mile run : 9:05

M/50/153/1-1-06

27:20

I hate running.

still no running for me, had to sub:
2k row 8:24
100xburpees 7:41
2k row 8:20

24:26

75% today, need a rest day.

later,
b
m/33/5'8-1/2"/167

29:59

Scaled to;

Run 800 M
Row 1K
Run 800 M

19 mins give or take a little, I forgot my stop watch.

Runs performed on treadmill

21:23

M/17/155

23:36
runs on treadmill

21:13 1% incline on treadmill

as rx'd with turtles and snails passing me...
28:16

4.75 miles in 34:44 (7:19 per mile)

Sub WOD above is my benchmark run in NYC. Head north on the West Side Hwy, beginning at North Moore. Turn around where the park ends at 29th st. Run the bike path one way and the boardwalk the other. Finish line is back at North Moore. Great run with little traffic and lots of sun along the Hudson.

M/25/5'11''/195

As rx'd 22.50

6.45
8.20
7.00

27:21 REPLACED ROWS WITH SUMOS

M/41/180

As rx'd:

22:57

More better faster

@ the sweatbox
As Rx'd

24:47

as rx'd

23:23

25:51

After 35min rowing:

As rx'd on treadmill:
1. mile: 6:51
changeover: 0:56
2000k rowing: 8:00
changeover: 0:56
2. mile: 6:54

Time without changeover: 21:45
With changeover: 23:37

26:41

Kevin: 22:45 Total
1st mile: 6:06, Row: 8.1, 2nd mile: 8.29 (second mile was a killer!)

25:47 not happy with this but had to walk between the track and where the rower was.

As Rx'd : 22:45
First Mile around 7:30
2K Row around 8:30
Last mile Around 6:30

First mile: 5:09
2K Row: 8:05
Second Mile: 5:42
The row was hard after the first run. Had a bit of transition time.

As Rx'd.
First mile: 6:34
2K Row: 8:12
Second mile: 9:11
Total time: 23:57

"Mrs. Miyagi"
First mile: 7:02
2K Row: 9:00
Second mile: 8:51
Total time: 24:53

Big Pete 24 mins

Baby Face Harry strained back

21:20 rx

26:19 as Rx'd - perfect sat am WOD!!!

As Rx'd 21:58

Elliptical level 7 instead of run
8:00
8:30
7:05
23:35

(Started slow b/c did same day after the following WOD)

On treadmill (1.5 incline)

6:22
8 something
6 something

~22:00

Thought I was going faster on the first mile, not sure what the treadmill "speed" refers to but its not miles per hour, then on the second mile I thought I'd push it (after long time getting up to speed) and I realized the top speed was a 6 min/mile pace. Moral: my big box gym sucks. Still a brutal WOD, first time running any kind of distance in a while.

28:29

6:00
7:48
6:15

21:39 with transition time

25:45 including transition and waiting for treadmill.

CFWU
24:26
M/49/198#/72"
Rest in Peace Sgt Major Patton. My God be with your family and ease their loss.

24:35

run on indoor track
row @ level 10

mile 1 - 5:42
2k row - 8:30
mile 2 - 6:24

total - 22:30

(~1:20 total walking between track and erg)

31/m/71"/175#/Centurion Crossfit: Fort Hood, TX

CFWU x3
22:44 rx'd on mill/concept2

dnf-ran out of time
did 1 mile run, 2k row and .46 mile run on treadmill

23:13

8/9mi run on upstairs track, run to weight room downstairs, 2k row, run back up stairs 8/9mi run: 24:32

First run: 7:25
2k row: 7:49 (damper 4)
Second run: 7:55

subbed 100 sdhp

27:29

runs felt sloooow today

24:28

1st mile 5:58 (pr)
200 SDHP 45# (slow and painful - to 17:45)
2nd mile (~6:45 , i was real tired)

as rxd 25.08

28:26

8:25, 45 seconds transition
8:00, 45 seconds transition
Which leaves 10:05

I went out too fast on the row.

M/42/235

29:50 it was hot

missed this one

on treadmill as RX'd
first mile 7:27
2k row 9:15
second mile 7:15

total 23:57

Torg 43/69/158

100509

39:09

EJ
M/37/170
23:30
GOT HR TO 198 AT THE END
EJ

25:43 treadmill

"Jerry"

For time:
Run 1 mile SUB Elliptical
Row 2K SUB 200 SDHP
Run 1 mile SUB Elliptical

32:10

subbed 200 45# sdhp for row

27:05

@thesweatbox

23:24

22:35

Still not up to full speed running with fivefingers. First mile broken into 2x 800m, last mile was 600m, 600m, 400m. Did the row in 8:17.

25:45

[25:45]

23.m.138.65"

as rx'd
27:22(PR)

24:32 as Rx'd

21:57 as rx'd

7:01.8 row

Phil 4:13

subbed ~0.8 mile run; 50 burpees; ~0.8 mile run

18:50

Jeff @ 2.0
I think the time was 23 and change

1 mile
2k row
1 mile

time for both runs was 16:54
My watch stopped after first mile run and I didnt notice until done rowing.

M/34/177

For time:
Run 1 mile (treadmill/1%)
Row 2K
Run 1 mile

23:45

rest

Back Squat 5-5-5-5-5
95(6)/115(6)/115(6)/125(6)/135(6)--all good form

46/m/171

33:26

sub KB high pull for rows

My greatest respect to to SGT Major Patton and his family.

22:45

subbed SDHP for row with a 1.5 pood kettlebell

22:00 with a maximal pulse of 178 towards the end.

As Rx'd
23:25

As Rx'd

1 mi run....7:57
2K row.......9:57
1 mi run....7:53
TOTAL.....25:47

M/47/68.5"/152# - P90X graduate, CF newbie

25:24

As Rx'd

1 mi run....7:57
2K row.......9:57
1 mi run....7:53
TOTAL.....25:47

M/47/68.5"/152# - P90X graduate, CF newbie

as rx'ed

1 mile: 5:29
2k row: 7:32
1 mile: 5:31

Total = 19:21

Runs done on a treadmill. Same as everyone else, lost time in transition.

NSDQ!

Ran 1 mile
Stationary bike (level 9)
Ran 1 mile

29:22

M/33/5'8"/151

28:00

Dumb rowers in the globo gym down the street didn't work, took a couple Fonzie taps to get the meters working. No idea how much time I spent futzing with them, but I guess a recovery is a recovery.