September 18, 2010

Saturday 100918

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

Austin Malleolo 1:28.2, 1:27.0, 1:28.5, 1:29.1.
Graham Holmberg 1:31.0, 1:33.1, 1:34.5, 1:34.4
Rob Orlando 1:27.8, 1:34.8, 1:37.3, 1:38.2
Kim Malz 2:00.1, 2:02.0, 2:00.5, 2:00.2
Post times to comments.

Compare to 100416.

LucasDianaDL_th.jpg

Enlarge image

Variations in body type can change the appearance of a proper setup position, while still maintaining weight on the heels, neutral spine, and shoulders over the bar.


"Tuna Cup and Broccoli Bowl" with Terry Shanahan, CrossFit Journal preview video [wmv] [mov]


At the 2010 CrossFit Games with Jessica Sharratt, Jen Cardella, Carey Kepler, Chyna Cho, Kristan Clever and Austin Begiebing - video [wmv] [mov]


Kristan Clever and Rebecca Voigt on yesterday's WOD, by CrossFit Again Faster - video [wmv] [mov]


"Military Fitness Gurus Tell Troops: You're Too Flabby For CrossFit" by Katie Drummond, Wired.

Posted by lauren at September 18, 2010 5:00 PM
Comments

The article about the military personal engaging in Extreme fitness regimens is typical media. Don't be surprised what it says or doesn't say. I wasn't impressed with its coverage of the facts.

Comment #1 - Posted by: dan from florida at September 17, 2010 5:13 PM

I'm in the military - I haven't met anyone who has puked after a CrossFit WOD. I rarely have met anyone who injured himself due to not scaling back too-difficult WODs. I am not sure where they are studying people at, but they need to come study me, I suppose.

Comment #2 - Posted by: Adam S. (M/24/5'6"/175) at September 17, 2010 5:16 PM

Hah, I already saw that article and thought about mentioning it here. It's funny, but sad, and completely misinformed all at the same time.

Comment #3 - Posted by: MB at September 17, 2010 5:27 PM

The article is hilarious.... ever heard of scaling? Obviously not a well-researched (or unbiased) article.

I can't imagine a better protocol than crossfit for anyone. Scale appropriately and make appropriate substitutions, eat well, rest... this is common sense now, isn't it?

Comment #4 - Posted by: sixer m/34/5'9"/160 at September 17, 2010 5:36 PM

“Frankly, I suspect that in some cases it’s because the commercials really do make them look sexy.”

Now there's a well-informed opinion!!

Comment #5 - Posted by: james.patrick [M/48/66"/135] at September 17, 2010 6:16 PM

Should've added:

You couldn't MAKE this stuff up!!

Comment #6 - Posted by: james.patrick [M/48/66"/135] at September 17, 2010 6:17 PM

The article really grinds my gears! I am in the USAF and received an email about a year ago from the base "Health and Wellness Expert" stating that we should avoid Crossfit and other high intensity programs because they were dangerous. My answer to them...F*ck off!

Comment #7 - Posted by: anthony at September 17, 2010 6:25 PM

Questions for the researchers from the article that was posted who are supposedly "studying" crossfit....
1. Have you been to a level 1 certification course?
2. Have you trained or observed others training at an affiliate under the coaching of a certified instructor?
3. Do you understand the crossfit concept of scaling?
4. How do you reconcile the use of anecdotal
"evidence" concerning the dangers of crossfit to make a determination on the program's merits with proper research methodologies?
5. What's your Fran time?

Comment #8 - Posted by: andrew at September 17, 2010 6:41 PM

that article was nothing more than indicative of how pathetic a society we have become. quite frankly, even IF i believed that a higher injury rate were being produced among crossfit-ing army guys, i bet you that there would be a drastically significant decrease in getting-killed rates.

Comment #9 - Posted by: thatguy at September 17, 2010 6:55 PM

"Compared to the Army’s new training regime, which wants troops to embrace yoga and calisthenics"

Above taken from the article. WTF?

Comment #10 - Posted by: raguz at September 17, 2010 7:02 PM

Someone needs to give that Makimba guy a gold star for effort and a platinum star for stupidity. I wonder if he'd ever lifted a weight in his whole life. I mean... it was crossfit kids for crying out loud.

Comment #11 - Posted by: Jordan D. at September 17, 2010 7:03 PM

I was in the army 5 years active, now I'm in the reserves and boy let me tell you there are more than a handful of fat boys in the active army. The reserves is worse try finding a unit that has over 50% first time go on the PT test. what-a-joke anyways a couple weeks ago I asked my commander if I go use the units money to go to a crossfit cert and he said "OH, you're one of those crossfit addicts huh?" I replied "Roger, Sir" and he gave me a speal about how the unit doesn't have anymore funds til next fiscal year. To bad... I'd love to smoke some fat kids with crossfit....Guess I'll have to do it the ol army way with sandbags and waterjugs

Comment #12 - Posted by: Dom at September 17, 2010 7:06 PM

So what is a good level to set the Concept 2 rower on?

Comment #13 - Posted by: James at September 17, 2010 7:08 PM

#14 we set our rowers at damper setting of 5. I think its good to mix it up though. Why not row 3 rounds at the damper setting of 10. Constantly varied brotha! Get some

Comment #14 - Posted by: paul at September 17, 2010 7:18 PM

I believe Coach Glassman states that there are risks with Crossfit, but they are much out-weighed by the risks of NO Crossit.

Comment #15 - Posted by: Rob at September 17, 2010 7:23 PM

#8 I have got the same vibe from the Health and Wellness Center at my base. Truthful I think a vast majority of people are scared of Corssfit, mainly due to the fact that it kicks you’re a$$. I have had numerous confrontations with people in the gym and at PT sessions about doing Crossfit. Either they don’t like me leading PT with Crossfit workouts, or they don’t like me dropping bars with bumper plates at the gym. Not really sure what is driving this investigation of high-intensity workouts? We have more injuries from guys playing intramural sports than anything, and you don’t see them investigating that.

Comment #16 - Posted by: Rick at September 17, 2010 7:36 PM

M/22/70"/188#

I feel like this quote needs to be re-posted in response to the military article...

"CrossFit is not dangerous. Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous. CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement."

Comment #17 - Posted by: Bill Gibson at September 17, 2010 7:52 PM

Most of guys I know who do Crossfit love it. I didn't think much of it till I tried it, now I base all my workouts are WODs, or a scaled version. Yes, I'm going to get my level 1 Cert soon. I laughed when I saw they were studying it, but I know in my branch, too many people like crossfit. Oh, and I've never seen a TV commercial for CrossFit, but I have seen alot of walking billboards ;). But as a rule, yeah, alot of kids coming in are horribly out of shape, but I get to train them for at least 3 months before they leave, so all of them leave in good shape, and in height / weight standards.

Comment #18 - Posted by: Imp at September 17, 2010 8:24 PM

Crossfit in the wrong hands could absolutely be dangerous. Drill sergeants,less than ideal conditions (lack of sleep, poor hydration) and improper coaching (no scaling, poor form, not recognizing the detrimental effects of fatigue) could lead to injury or worse. Obviously building elite athletes is not the goal of the military, but with all the advances in weaponry and technology, it seems ironic that they are still defining fitness in terms of pushups, sit-ups, and mile runs.
I like Wired and typically they have very smart informative articles. This was clearly not one of them

Comment #19 - Posted by: Brone at September 17, 2010 8:34 PM

I am glad that Kris and Becca saw me showing others the doorway squat! Kris introduced this to me when I was out there a few weeks ago....

She is not only an amazing athlete but a great coach...and friend.

Love you girls! I hope to get back there soon! Great job on that beast of a workout!

Miranda

Comment #20 - Posted by: Miranda 801 at September 17, 2010 8:47 PM

The article, tries to make it look like fitness is bad. As if it's some kind of drug problem. Crossfit could be bad in the military if the leadership tries to force everyone to do the wods. Which is the standard way of PT... Just let everyone who scores a 300 pt score work out on there own.

Comment #21 - Posted by: David at September 17, 2010 9:07 PM

Yeah, and carbs are great for you too!

1:43, 1:51, 1:53, 1:50

Comment #22 - Posted by: Jon Deason at September 17, 2010 9:14 PM

I get my Soldiers involved in the WODs all the time. I don't force them to kill themselves but I introduce them to the Crossfit concept. There has been days where they hate my guts but come APFT days they thank me. I am not certified but I am smart enough to know when something can potentially injure me or other people and stop/scale. All have summed it up here. Don't be a knucklehead. Listen to your body and do what it allows before you try anything above your skill level.

Comment #23 - Posted by: snatchzm at September 17, 2010 9:16 PM

I found the article somewhat puzzling. I love crossfit--I'm also not, by any stretch of the imagination, a professional athlete nor a member of the armed forces. I'm an average civilian who is really invested in being in shape. So if I can do a workout as Rx'd, I do it. If I can't--which is about 60% of the time--I scale it. And I'm sore in the morning, on occasion, but I've never puked and I've never felt at risk of rhabdo. Common sense is all it takes--and with a modicum of common sense, CF is without a doubt the best workout program I've come across so far. And that, at the end of the day, is the most important thing for me.

Comment #24 - Posted by: Paul at September 17, 2010 9:22 PM

I'm a Company Commander stationed at Schofield Barracks and I recently took Crossfit Oahu's Train the Trainer class to increase my knowledge base of the program. I've been doing Crossfit actively for the last couple of years with my very first WOD being "Filthy Fifty" somewhere in the midst of Iraq's heat. I puked my guts up but have been addicted ever since. My first Fran time, Rx'd was over 20 minutes. Now I routinely average just above four minutes. Functional fitness is manditory in my Company. Every Soldier does Crossfit or they get their nuts smashed. I've noticed marked improvements in their performance, a lower injury rate, and an increased ability to perform at a higher level of physical intensity in full kit. These articles really piss me off when top brass does not do its homework and only focuses on the weak, injured, dirtbag, fat Soldiers who should never have been allowed into the military's front door. Train hard and train for results. Fitness, as a goal should be everyones priority in the military. Sweat and bleed stateside so you dont have to pay with the lives of your men in combat. My dad always told me, "The hardest part of leadership is leading men where they need to go, NOT where they want to go". This quote applies fully to this situation. The military doctors who "knock" the WODs only see Soldiers who are coming to them for profiles in the first place. For those of you that are in the military, stand up and help revolutionize the way we conduct physical training. The Marine Corps has done it, now its time to follow their example. Do Work, and Dont Suck At Life!

Comment #25 - Posted by: michael at September 17, 2010 9:47 PM

Poop. Now I *really* hope someone buys me the C2 I have on my amazon list! Any idea of an appropriate sumo-deadlift high pull variation in terms of reps or time? I can tell you it would definitely be closer to a 2m/500 than Austin's 1:28. Holy crap, dude!!

Comment #26 - Posted by: dk 33/m/6'0"/212 at September 17, 2010 10:09 PM

# 8

Answers:
1) There are certifications?
2) What is an affiliate?
3) Scaling?
4) Because I'm a reporter and I would never exaggerate anything in to sell my story.
5) Fran? I don't know anyone named Fran...

HAHAHA

1:35, 1:43, 1:45, 1:53 I need to work on my row....

Comment #27 - Posted by: JBarr 28/6'/205 at September 17, 2010 10:30 PM

8 x 500 w/2 min rest. ave time 1:40.2. all 8 within + or - 1.5 sec.

age 50.

Comment #28 - Posted by: tom s at September 17, 2010 11:44 PM

8 x 500 w/2 min rest between
slowest 1:41
fastest 1:39
stroke rate 26
drag factor 150
age 50

Comment #29 - Posted by: tom s at September 17, 2010 11:47 PM

I too am a commander in the US Army stationed at Fort Bragg. I do the WODs for PT and about 2-3 times a month I'll have the guys either do a WOD or I'll make up a WOD. I always get great feedback after the WOD, but during it, they hate me. The article highlighted on the mainpage today will need to research the methodology of CrossFit and not just hearsay.

Additionally, the last line of the article has the worst answer to why I do CrossFit. I CrossFit because I enjoy constantly challenging myself and the lack of routine workouts. These are the two main reasons why I joined the Army and continue to serve. I did P90X, but I got tired of Tony Horton's voice and the workouts were the same each week, which became very boring. P90X and Insanity advertise, but I have yet to see an advertisement for CrossFit.

Oh yeah, hi Miranda.

Comment #30 - Posted by: Allan Jackman at September 18, 2010 1:01 AM

Lawyers are ruining the world I'm afraid.
There is in legal terms am inherent "risk" in lifting heavy weights that the "organised" world of armies and corporation
Simply could never live with. Oh and it's hard and at times takes people beyond what is comfortable.

The reality is the fat people don't like any kind of exercise - papers going crazy per here yesterday about a woman who broke her neck at a pole dancing class trying to get fit which is effectively lots of gymnastics . One paper called for it to be banned. At least she was trying to get into shape and not be a burden on the tax payer with her health care costs.

I'm happy to pay tax to fund her recovery and am sick of the fat establishment - most of whom own globo gyms and law firms telling is what we can and can't do!!!!

Comment #31 - Posted by: Jonathan Graham at September 18, 2010 1:35 AM

Yay! No thrusters! Fran tomorrow - what are the chances?

Comment #32 - Posted by: Anna at September 18, 2010 2:41 AM

I wish that the Army would come and study me. I am (or was 6 months ago) that fat Airman that the brass seem so eager to coddle. I had done effectively zero exercise for a year. My PT scores were barely enough to pass. Crossfit intrigued me because it was so obviously different from other methods. Its focus is not on "rippling muscles and quick results," but on what my body can do. That is why I decided to give it a go.

I got into Crossfit by first researching the website. There I found all the information I needed - videos and articles on technique, nutrition, and sensible suggestions on how to get started if, like me, you have never been an athlete.

I hit the workouts hard all while listening to my body. If the exercise was too difficult I would scale back the weight, reps, or find a substitute exercise. I have yet to puke or be injured.

Currently, though I have much more work to accomplish, my waist is smaller, my run is faster, my body is leaner, and I actually look forward to working out. I have never been this healthy.

At my current base, the fitness center is starting to push back against the many crossfitters. They have threatened some of the L1 cert holders with article 15s for helping people. I find this attitude infuriating. Our Base has a 25% PT fail rate. I wonder how many crossfitters are failing.

Comment #33 - Posted by: Tim at September 18, 2010 3:18 AM

Don't have access to a rower so subbed for:

Four rounds for time of:
50 SDHP
Rest 3 minutes

Total time - 20:10

Comment #34 - Posted by: 9teeneightyfiver at September 18, 2010 3:26 AM

As rx' d
1' 33.1
1' 38.8
1' 41.2
1' 42.1

Comment #35 - Posted by: vats at September 18, 2010 3:40 AM


Subbed 50 sdhp @ 45lbs

1:04,58,1:01,57

Comment #36 - Posted by: Kevin McClellan 49/M/195 at September 18, 2010 5:05 AM

Crossfitters for truth: Scale it.

Comment #37 - Posted by: chris at September 18, 2010 5:09 AM

M/5'10"/165
as Rx'd
1:13, 1:14, 1:11, 1:13

Comment #38 - Posted by: Brett Fishback at September 18, 2010 5:10 AM

Isn't the World record 1:15.1 Dont buy it Brett #36

Comment #39 - Posted by: Olivia at September 18, 2010 5:32 AM

1:34 1:37 1:36 1:36 RX'd

Comment #40 - Posted by: D. Swan at September 18, 2010 5:54 AM

#37 Olivia I didn't believe him either but I checked it out. Here's the link that I found

http://www.concept2.com/us/racing/records/all_records.asp

According to that the record for indoor 500m row is 1:10.5. So it's a possibility. I think we need to see video proof like they did for Rory with the TGU workout.

Comment #41 - Posted by: Nick at September 18, 2010 5:57 AM

Subbed 50 #65 SDHP

All 4 b/t 57-58 seconds

Comment #42 - Posted by: amped 36/M/195/6' at September 18, 2010 5:58 AM

1:58
1:59
2:13
2:14

Comment #43 - Posted by: cosmo at September 18, 2010 6:02 AM

The article regarding CrossFit and the military is ridiculous. "Military Fitness Gurus", yeah right! This article has CYA(cover your ###) written all over it.

"Too Much, Too Fast"? Are you serious, am I the only one who went to Boot Camp, OCS, etc. Thats the whole point. We had several guys get rhabdo in OCS, it was pretty normal for it to happen to a few every class.

Those military gurus should be ashamed of themselves, basically discouraging "War Fighters" from pursuing physical excellence.

Comment #44 - Posted by: Naval Officer at September 18, 2010 6:27 AM

The article regarding CrossFit and the military is ridiculous. "Military Fitness Gurus", yeah right! This article has CYA(cover your ###) written all over it.

"Too Much, Too Fast"? Are you serious, am I the only one who went to Boot Camp, OCS, etc. Thats the whole point. We had several guys get rhabdo in OCS, it was pretty normal for it to happen to a few every class.

Those military gurus should be ashamed of themselves, basically discouraging "War Fighters" from pursuing physical excellence.

Comment #45 - Posted by: Naval Officer at September 18, 2010 6:28 AM

1:44.1, 1:51.3, 1:52.6, 1:51.7

Comment #46 - Posted by: SB at September 18, 2010 6:38 AM

Yesterday I completed "Arnie" as rx'd. That was my first Crossfit workout (with the exception of Tabata This but that was through GymJones). Finished in 43:10. Also my first post. Had to put it up somewhere.

M/29/190/6'1"

Comment #47 - Posted by: Michael Quasney at September 18, 2010 6:54 AM

Damper setting #5

2:23.1
2:12.9
2:13.4
2:19.2

Comment #48 - Posted by: J.T. M/46/69"/200 at September 18, 2010 7:15 AM

Thursday 100909 - Focused & determined
Saturday 100911 - Thrusters again... get some
Monday 100913 - wait, more thrusters?
Friday 100917 - ...

TODAY - I almost hope we repeat again tomorrow, cause after this last week I would wreck "Fran" like I'm not even gonna recycle it - & love doing it.

Comment #49 - Posted by: Robert M at September 18, 2010 7:17 AM

m/39/76/210

1:33.1
1:38.9
1:41.0
1:42.8

Comment #50 - Posted by: Chas at September 18, 2010 7:21 AM

Pretty new to Crossfit and I love it

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

Comment #51 - Posted by: Erick at September 18, 2010 7:42 AM

Can I sub a seated cable row if I don't have a row machine? If so, what weight should I be using?

Thanks!

Comment #52 - Posted by: FD at September 18, 2010 7:50 AM

#24. well said sir.

Comment #53 - Posted by: nick at September 18, 2010 7:54 AM

m/50/75/240

1:34.6
1:35.3
1:37.7
1:35.5

ave stroke rate 29

Comment #54 - Posted by: Tom S at September 18, 2010 7:55 AM

question on form with a thruster. Looking at Kristen vid of this WOD I see that she is always looking up on the thruster, where I see others looking forward more like a press. I'm a novice, should I be looking up. Does that help get further under the bar?

Thanks

Comment #55 - Posted by: Deparko at September 18, 2010 8:01 AM

I must say I always feel a little cheated in cardio day. It is so hard to get in the functional fitness mindset. Been two months and I still miss pushing hard and heavy on the weights. Oh well.

1-0:45
2-0:50
3-0:55
4-0:55
5-0:40

Comment #56 - Posted by: Jerad M/6'0/195 at September 18, 2010 8:07 AM

gonna have to sub 45lb barbell SDHP for this, but can't wait.

Comment #57 - Posted by: pino at September 18, 2010 8:11 AM

Damper 6/7
1.34-1.42-1.47-1.50

Comment #58 - Posted by: Jonblaze at September 18, 2010 8:20 AM

#36
not that it matters, but the lightweight world record (<165 lbs) is 1:20.1

So, you did 4 world record rows back to back.

Comment #59 - Posted by: Tom S at September 18, 2010 8:22 AM

m/34/6'4"/210

Damper setting at 5
1:25
1:33
1:38
1:39

Rested for 10 minutes then did Grace:
4:49

I am calling BS on Brett. It would be one thing to almost break the world record (don't forget these guys are olympic level rowers, highly specialized athletes) once, it would be another thing to do it 4 times in a row... And Jerad, #53, were those 250m row?

Comment #60 - Posted by: dan m at September 18, 2010 8:27 AM

Subbed SDHP @ 45 lbs
1:10
1:40
1:25
1:25

Comment #61 - Posted by: C. Binno at September 18, 2010 8:47 AM

Subbed SDHP @ 45 lbs
1:10
1:40
1:25
1:25

Comment #62 - Posted by: Chris B. at September 18, 2010 8:48 AM

M 34 6'00" 185

Rx'd 1:29 1:37 1:40 1:38

Comment #63 - Posted by: DSides at September 18, 2010 8:51 AM

as Rx'd:

1:41, 1:43, 1:46, 1:47

Damper setting for first 3 was 4 (drag factor 137)
Damper setting for 4th round was 10 (df=230)

Comment #64 - Posted by: dingrr 51/m/165 at September 18, 2010 8:56 AM

26/m/5'11"/205ish
sub 50 45# sdlhp
1:17
1:17
1:17
1:18

Comment #65 - Posted by: Nickosaurus at September 18, 2010 8:58 AM

1.48, 1.53, 1.56, 1.56

Comment #66 - Posted by: brittk at September 18, 2010 9:13 AM

Five rounds for time of:
Run 500 meters
Rest 3 minutes

got: 1:45; 1:27; 1:38 ; 1:35; 1:38

21/M/5'9"/160

Comment #67 - Posted by: Joe at September 18, 2010 9:25 AM

1:54.3, 1:53.7, 1:52.5, 1:48.2

Comment #68 - Posted by: Jason at September 18, 2010 9:38 AM

Don't have a rowing machine, so I subbed (50) 55lb. SDHP (I did 55lb. cause I thought I could get it unbroken and wanted a higher power output)

I did five rounds- :59/:47/:57/:59/:59

Comment #69 - Posted by: Josiah Ertz at September 18, 2010 9:40 AM

C2: 1:43.8, 1:51.8. 1:53.8, 1:55.1 rx

1. I believe that the article titled "Military Fitness Gurus Tell Troops: You're Too Flabby For CrossFit" is either a satire or a poorly written and highly subjective article.

2. Thanks again CrossFit Team for everything that you do in support of the Military and Civilian community.

3. Lastly, Coach G, Todd W., Miranda O, Jenni O, Dave C., thanks for coming out to "I" and training us. You guys, what you stand for, and your altruistic nature have remained an inspiration to me.

Comment #70 - Posted by: gb 43/m/71"/185# at September 18, 2010 9:40 AM

1:38 1:40 1:48 1:47. First 2 set at 10, stroke count 60, 61. Last 2 at 6, stroke count 71 and 72 just to see the difference. Definitely like the 10 setting better. This one is always deceptively harder than it looks.

Comment #71 - Posted by: ScottMacArthur at September 18, 2010 10:15 AM

1:43
1:48
1:50
1:50

Comment #72 - Posted by: tjo 187/43 at September 18, 2010 10:19 AM

Yeah, this article is trash.

I have helped start three military affiliates at three different locations, to include one now in Afghanistan. There is one thing on common: every one I train and get drinking the Kool-aid becomes more fit. I have only had one, no wait, two people puke, and one was because he did not stop wwhen I told him to "oh I'm good!" and another took a stupid amount of suppliments prior to working out...again, mistake on her part.

Fort Leavenworth did a study on CrossFit - the results were clear - it works.

Comment #73 - Posted by: Dave at September 18, 2010 10:31 AM

What weight should I use if subbing seated cable rows for a row machine?

Comment #74 - Posted by: FD at September 18, 2010 10:37 AM

Chins 3x15;
WOD: 1:39, 1:40, 1:44, 1:44

Comment #75 - Posted by: Josh M/35/74" at September 18, 2010 10:44 AM

1:33, 1:38, 1:42, 1:44

Comment #76 - Posted by: Ryan K at September 18, 2010 10:45 AM

Damper 7
M/6'1"/178
1:36
1:42
1:43
1:40
1:44

Comment #77 - Posted by: Hunter brown at September 18, 2010 10:45 AM

Thank you coach for giving me my kind of workout for my 41st birthday. Unfortunately it coincided with some neck/shoulder problems so I will have to give it a raincheck.

Comment #78 - Posted by: JuliePlatt at September 18, 2010 10:46 AM

30/M/143/5'10

AS RX'D

On April 17 2010

1:44, 1:57, 1:55, 1:52

TODAY 18 SEP 2010

1:38, 1:55,2:00, 1:49

Did you see Lipson's time last time this WOD came around on April, that's sick. Have a nice one everyone.

SANTI

Comment #79 - Posted by: SANTI at September 18, 2010 10:58 AM

FD, i would actually sub sumo deadlift highpulls if I were you, with just a 45 lb bar. This is because it is a much more similar movement. A common sub is one sumodeadlift highpull per 10 meters of prescribed rowing, so in this case you would do 50 sumo deadlift high pulls per set. Or you might try subbing a 400 meter sprint for each 500 meter row. If you dont know what sumo deadlift highpulls are, you can find it under exercises and demos.

Comment #80 - Posted by: John Thomas at September 18, 2010 11:01 AM

Four rounds for time of:
50 SDHP @ 45lb barbell
Rest 3 minutes

1:37, 1:43, 1:38, 1:40

Comment #81 - Posted by: josh N M/27/5'9''/150 at September 18, 2010 11:07 AM

AM:
CFWUx3-WtBackEx 45#x10, Abmat SUx10,65#Wt.PUx6,65#WtDipx8,95#PCx3,95#PSNx3

PowerSnatchx3-95-135-155-175x2,x1
Power Cleanx3-155-175-195-215-235

at Globo:
Benchx6-135-185-205-225 superset with
1arm Rowx10:50-65-65

will try to row in PM

later,
b

Comment #82 - Posted by: brian p m/33/5'8-1/2"/168 at September 18, 2010 11:17 AM

m/37/6'1"/215

as Rxd

1:41; 1:40; 1:39; 1:39

Comment #83 - Posted by: Scotty T (TX) at September 18, 2010 11:26 AM

1:50.2
1:47.8
1:48.4
1:47.6

Comment #84 - Posted by: Josey at September 18, 2010 11:28 AM

Thruster/MU WOD, details there.

Got the OK from the doc to go back to the gym.

Comment #85 - Posted by: bingo at September 18, 2010 11:30 AM

1:37.3
1:37.3
1:38.8
1:38.7

Comment #86 - Posted by: Brianwi [m/36/6'/198] at September 18, 2010 11:34 AM

m/166

1:40.4
1:44.8
1:45.8
1:47.6

Comment #87 - Posted by: jnel at September 18, 2010 11:44 AM

As rx'd, damper at 5.

1:39.1
1:42.2
1:44.2
1:45.0

Comment #88 - Posted by: Garth M/28/6'2"/185lbs at September 18, 2010 11:48 AM

as rx'd, damper at 5.

1:35
1:40
1:45
1:47
1:48

ooops. i did 5 rounds. oh well.

Comment #89 - Posted by: tyler 30/m/190/6' at September 18, 2010 11:55 AM

Subbed with SDHP 1.5, pood kettlebell
2:08
2:38
2:48
3:12

Comment #90 - Posted by: do1 m/31/5'11"/160 at September 18, 2010 11:59 AM

Misred the WOD, thought it was 3 rft. However, I did a strength component before hand with Bench Press and Full Cleans

SWOD
Bench 3x5 155 165 185 (fail on 4th rep)
Clean 3x3 135 135 135

DWOD
3x500 row, 3 min rest
1:46
1:54
1:56

Comment #91 - Posted by: sdt at September 18, 2010 12:05 PM

As Rx'd

137.7
139.7
140.3
140.2

Comment #92 - Posted by: Jeryd at September 18, 2010 12:07 PM

damper on 7:

139.5
139.5
146.4
143.5

Comment #93 - Posted by: jeglit (m/38/6'4"/220) at September 18, 2010 12:09 PM

2:12, 2:10, 2:06, 2:02, two-minute rest between sets, 48YO.

Comment #94 - Posted by: profcraigarmstrong at September 18, 2010 12:14 PM

#24 Michael, pretty sure you were one of my MCCC students, great point. Glad you are training your company with functional fitness, I'm sure it's paying off. Keep doing the right thing.

Jim

Comment #95 - Posted by: Jim M/32/5'5"/170 at September 18, 2010 12:18 PM

M/26/5'10/161

As rx'd:

1:52*
1:53*
1:47
1:54

I was recording the wrong time for the first two. I was looking at the predicted time, instead of the no kidding timer on the C2. Maybe a couple seconds faster.

Comment #96 - Posted by: Mayhem at September 18, 2010 12:52 PM

m/41/169/5'9"

As rx'd:

Damper on 10

1:42.3
1:48.5
1:58.6
1:55.7

Comment #97 - Posted by: Richie D. at September 18, 2010 1:00 PM

M/37/5'11"/170

1:33
1:37
1:44
1:45

Comment #98 - Posted by: eric jaarda at September 18, 2010 1:07 PM

M/67"/147#

1:43.7; 1:47.4; 1;46.5; 146.6

Comment #99 - Posted by: Matt McCravy at September 18, 2010 1:16 PM

4 x 400M

1:23, 1:15, 1:33, 1:37

Last year my best was 1:10. At Soquel High. Avg HR 176, peak 190 on #2. I felt like my chest was going to pop by 100M on each of the attempts.

After being broken for a year, my heart-rate monitor has indicated a recent change: a year ago on WOD's like this my peak HR would have been in the high 190's to low 200's, but now I feel like I'm going to explode around 10 beats lower.

Hey Kevin, nice job on yesterday's WOD. Wow Bingo, that was extremely impressive with a bum knee!

Comment #100 - Posted by: mas 53/M/152 at September 18, 2010 1:20 PM

M/20/6'3"/172

1:40
1:47
1:47
1:47

Comment #101 - Posted by: MIDN Duron at September 18, 2010 1:21 PM

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

Level 10

Comment #102 - Posted by: TBone at September 18, 2010 1:23 PM

M/22/174/6'2"

As Rx'd:

1:33, 1:41, 1:45, 1:40

Few machines compare to the beating that the rower can give you... wow.

Comment #103 - Posted by: Jordan D. at September 18, 2010 1:29 PM

M/32/6'3"/200
1:35.2
1:37.9
1:40.1
1:40.8
1:38.8

Prev:
1:34.5
1:37
1:47.5
1:41

Comment #104 - Posted by: Ben S at September 18, 2010 1:36 PM

Guess I should have mentioned: 4 x 400M running, not rowing. Happy Birthday Julie.

Comment #105 - Posted by: mas 53/M/155 at September 18, 2010 1:46 PM

Level 8

1:36
1:39
1:40
1:44

It has been awhile since I crossfitted.. my heart rate took quite awhile to completely come back to resting rates! :) Good to be back (I think).

Comment #106 - Posted by: M/32/6'1/180 at September 18, 2010 1:46 PM

Level 8

1:36
1:39
1:40
1:44

It has been awhile since I crossfitted.. my heart rate took quite awhile to completely come back to resting rates! :) Good to be back (I think)

Comment #107 - Posted by: Chris L - M/32/6'1/180 at September 18, 2010 1:47 PM

First wod as rx'd

Lap 1 - 2:34
Lap 2 - 2:27
Lap 3 - 2:25 
Lap 4 - 2:39

Daniel m/29/5'6"/180

Comment #108 - Posted by: Daniel at September 18, 2010 1:47 PM

Ar a competitive masters rower, Austin's times for this workout are impressive.

Comment #109 - Posted by: Brad at September 18, 2010 1:56 PM

1:39.7 (pr)
1:45.6
1:48.4
1:47.9

Warm up: 20 minutes of non-supported handstand practice.

Comment #110 - Posted by: Ronnieboy at September 18, 2010 2:00 PM

as rx'd

1:37:4
1:36:4
1:36:8
1:35:7

Comment #111 - Posted by: jake/29/175/6'1" at September 18, 2010 2:02 PM

D
@ 29's
136.9 (PR for a 500)
147.7
150.9
148.8

584.3

PR by -6.7 overall

Comment #112 - Posted by: waderpro at September 18, 2010 2:13 PM

Dip Clock - 11 minutes + 10

WOD (50 x 45lb. SDHP) - 1:17, 1:23, 1:37, 1:31

Comment #113 - Posted by: B. Rhaly at September 18, 2010 2:17 PM

Four rounds for time of:
Run 400 meters
Rest 3 minutes

1:30, 1:30, 1:20, 1:22

Comment #114 - Posted by: Jason Hudson at September 18, 2010 2:23 PM

#24 Michael is my new hero. Agree about the military and cf, and anyone else that sees that crossfit isn't flawed, the coaches and athletes are? Good coaches build "relative" high intensity.

It's the biggest thing I took from my cert.

I can't wait for this rowing wod!

Comment #115 - Posted by: Ben swinehart at September 18, 2010 2:25 PM

Four days short of having my rower delivered with my household goods - finally - I had to hit the pool for this one.

Six rounds, swimmming 100's and resting three minutes. The times were 1:16's and 1:18's.

It's been a long two and a half months. I think the rower will be the first thing I welcome with open arms and put together and try out, right in the driveway as soon as it comes off the truck.

Comment #116 - Posted by: TRN III at September 18, 2010 2:26 PM

IMO - There is no way 50 sdhp = 500 meters of rowing.

But its all I have so,

50sdhp w/ 45lb bar:
1:3
1:1
1:01
1:02

Need a rower - Concepts are pricey$$!!

Comment #117 - Posted by: Ted - Ocala, Fl (35/6'1"/190) at September 18, 2010 2:29 PM

M/49/6'3"/195

as rx'd
1:46 1:45 1:48 1:48

Comment #118 - Posted by: JimL at September 18, 2010 2:44 PM

M/37/5'10"/165#

1:37
1:41
1:47
1:47

Comment #119 - Posted by: Ged at September 18, 2010 2:52 PM

1:36,1:39,1

Comment #120 - Posted by: therozfather. 31/M/195 at September 18, 2010 3:02 PM

subbed SDHP 45#
1:14
1:11
1:11
1:08

Comment #121 - Posted by: tdhalls at September 18, 2010 3:05 PM

2:13, 2:01, 2:02, 1:54

Comment #122 - Posted by: tom at September 18, 2010 3:13 PM

I just go too hard on the first round because i wanted to have a 1:30 at least one time so the other round was more painful!
1:32-1:42-1:53-1:47

Comment #123 - Posted by: J-F/20/155/5'9 at September 18, 2010 3:16 PM

1. 2:25
2. 2:17
3. 2:19
4. 2:14

Comment #124 - Posted by: The Anaconda at September 18, 2010 3:22 PM

Rx'd
1:52
1:53
1:54
1:48

Nice WOD to come back in on after a short break.

Any CF'ers on Okinawa?

If so, let me know where it's at; I'm working on Courtney, and living on Foster for now.

Comment #125 - Posted by: ArcLite M/35/69"/163 at September 18, 2010 3:26 PM

1:36.7
1:42.6
1:46.7
1.46.7

Comment #126 - Posted by: charbs m/25/190 at September 18, 2010 3:28 PM

subbed w/400m run:
1:24; 1:34: 1:37; 1:34

Comment #127 - Posted by: chavez at September 18, 2010 3:28 PM

Hands and shoulders destroyed from Seven yesterday, so did this as runs. Will do rows next week.
Run: 400m
Rest: 3min
4 rounds: 1:22, 1:21, 1:23, 1:22

Comment #128 - Posted by: Harpo m/43/5'7"/145lb at September 18, 2010 3:33 PM

1) 515 m - 2:15
2) 509 m - 2:17
3) 516 m - 2:20
4) 516 m - 2:24

Comment #129 - Posted by: em :) at September 18, 2010 3:48 PM

32yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round
Row 500M 2:30

As rx’d:
1:42.5 – 1:41.2 – 1:46.0 – 1:45.5 Damper at 5
Foam roll after

Compared to 100416:
1:55 - 1:49.2 - 1:55.2 - 1:51.2 Damper at 5

Comment #130 - Posted by: Sesoku at September 18, 2010 3:49 PM

39M/5'10"/170#

W/U: mWOD.

As Rx: 1:32 (D10), 1:38 (D7), 1:47 (D4), 1:43 (D1).

C/D: skipped.

Total time (minus rests) 6:40 (new PR by 0:11). Played around with the damper settings. Usually I keep it at D7 for rows 500m or less. Did not like D4 or D1, as the pulls were way too easy. Next time I'll experiment with using D10 - 7.

Today was the closest I've come to meeting Mr. Pukie since we last did Barbara. Turns out a pre-WOD meal of dark chocolate Reese's and sour Skittles isn't the best choice. :)

Comment #131 - Posted by: rjf (Since 07-20-07. WOD no. 868) at September 18, 2010 3:51 PM

1:37
1;36
1:43
1;42
1:41

Comment #132 - Posted by: Repto M/40/5'11''/220 at September 18, 2010 3:54 PM

100918

Mountain bike ride this morning....

WOD this evening
4 RFT
50 SDLHP 45lbs, 3 min rest
1:29, 1:31, 1:44, 1:33

Threw in 50 sit-ups after an additional 3 min rest.

Comment #133 - Posted by: sixer m/34/5'9"/160 at September 18, 2010 3:56 PM

Jeff @ 2.0
1:40.5
1:40.9
1:43.9
1:44.8

Comment #134 - Posted by: Jeff & Charity @ CF Snohomish at September 18, 2010 4:07 PM

44F/6'1"/158#
1:55, 1:57, 1:59, 1:57
Not bad for 44 yo full-time working mom MD!

Comment #135 - Posted by: Erika at September 18, 2010 4:09 PM

2:01.3
2:01.6
2:06.4
2:09.4

Comment #136 - Posted by: Beemer (f/39/5'4"/125) at September 18, 2010 4:30 PM

My 31st officially logged WOD:

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

Subbed as:

Four rounds of time of:
SDHP w/ 45lb PowerBlock KB, 50 reps
Rest 3 minutes

Times:

00:01:18.6 (HR: 137 Avg/161 Max)
00:03:00.0 (HR: 128 Avg)
00:01:27.0 (HR: 147 Avg/171 Max)
00:03:00.0 (HR: 137 Avg)
00:01:43.0 (HR: 151 Avg/167 Max)
00:03:00.0 (HR: 137 Avg)
00:01:46.8 (HR: 154 Avg/171 Max)

TOTAL
00:15:15.4 (HR: 140 Avg/171 Max)

NOTES
- Rest times weren't exact due to timer logistics, usu over by a second or two; added the overage to the next interval's time

Comment #137 - Posted by: hypnotodd m/36/5'8"/159 at September 18, 2010 4:32 PM

1:38.7
1:38.6
1:45.7
1:45.2

Average 1:42.0

Comment #138 - Posted by: GU997 M/41/185/5'10" at September 18, 2010 4:39 PM

1:28.2 (damper at 6) screaming and grunting at the end
1:51.9 (damper at 6) quads burned out
1:50.0 (damper at 6)
1:47.8 (damper at 5)

PR's at each rep

Comment #139 - Posted by: Thatcher M/43/5'10"/194 at September 18, 2010 4:42 PM

Probably should warm up better....

Nice work Erika

Comment #140 - Posted by: Thatcher M/43/5'10"/194 at September 18, 2010 4:44 PM

M/42/5'11"/180

As Rx:
1:38.2
1:44.1
1:48.5
1:48.5

Legs were shot after first row. Lots of leg work these last three W.O.D.s

Did Kelly Thursday

Did Track workout Friday:
800m Run
100y Walking Lunges
25 Push-ups
25 Sit-ups
Run Stadium Stairs (about 5 sets of 50 stairs)
25 Push-ups
25 Sit ups
100y Walking lunges
800m Run

22:40

CrossFit Fortis
Glendale, AZ

Comment #141 - Posted by: Brendan at September 18, 2010 4:45 PM

1:34
1:37
1:41
1:45

Comment #142 - Posted by: cnc at September 18, 2010 4:49 PM

I am a rower and to make this workout more extreme
6 rounds for time
500 m row
1 min rest

we do this one once a week

Comment #143 - Posted by: Nikita at September 18, 2010 4:51 PM

1:41
1:51
1:51
1:46

Quads were demolished by the end of the first round :/

Comment #144 - Posted by: Ryan 30/m/6'3"/176 at September 18, 2010 4:56 PM

as rx'd

1:55
1:59
2:00
1:56

Comment #145 - Posted by: Castillo m/20/159 at September 18, 2010 5:13 PM

1:36
1:46
1:52
1:49

M/35/235

Comment #146 - Posted by: toby d at September 18, 2010 5:14 PM

Concept IIC, damper 5

As Rx

1:26.7
1:29.0
1:31.0
1:32.6

Followed by 1 round of Sweat Angels for 5 mins

M/41/77"/235

Comment #147 - Posted by: Marin at September 18, 2010 5:22 PM

1:58
1:58
1:59
1:59

Erin

Comment #148 - Posted by: in8girl at September 18, 2010 5:26 PM

m/50/180
Setting at 7 ....didn't notice till I was done...
1:52
1:56
1:58
2:00
1:57

Comment #149 - Posted by: James Francis at September 18, 2010 5:30 PM

1:42
1:48
1:52
1:56 (Toast!)

Nothing like the C2!

Comment #150 - Posted by: james.patrick [M/48/66"/135] at September 18, 2010 5:59 PM

subbed SDHP 45#. 1:40, 1:49, 1:54, 2:22.

Comment #151 - Posted by: scfd1_9607 at September 18, 2010 6:08 PM

35/M/6'00/187

1:30.5 (pr)
1:40.2
1:44.3
1:42.9

Completely smoked after each round...Totally useless after the WOD.

Comment #152 - Posted by: Dan D. at September 18, 2010 6:11 PM

I took a few things from the article. First, they are trying to lump crossfit in as another infomercial driven fad. Obviously, very little research was done or they would see how little national marketing is done for Crossfit. (any?)

Second, the establishent is getting scared. People are tired of following the food pyramid, alternating back/bi with chest/tri and cardio on the rest day and wondering why their not getting fit. and getting injured. A united front is presented between old school/low fat nutritionists and some goof with a Masters in Ex Phys.

If you can submit some kind of documentation about the threat of UCMJ for showing someone a thruster, that would be main page fodder of legendary status. Take a pic or scan it, awesome stuff.

Comment #153 - Posted by: Matt Williams at September 18, 2010 6:25 PM

cfwu ( 1 round only)
wu row 500m in 204.4

136.6
140.3
143.2
143.7

cd row 500m in 222.3

all rows at 4 dampers

Comment #154 - Posted by: Tim 33/5' 10/ 165 at September 18, 2010 6:26 PM

M/25/158 GregAWU

1:55, 1:57, 1:57, 1:52

Comment #155 - Posted by: Y. Zhou at September 18, 2010 6:32 PM

Damper 10
1:33
1:34
1:43
1:40
Heavy Thrusters caught up to me and my thighs.

Comment #156 - Posted by: Gabriel Wright at September 18, 2010 6:37 PM

Damper set at 5 ~ 1:52, 1:57, 1:57, 1:58

Did 3 sets of 10 ring pushups and some flutter kicks for good measure

Comment #157 - Posted by: Cphil24m/163#/69" at September 18, 2010 6:42 PM

Four rounds for time of:
Row 250 meters
Rest 3 minutes

0:54, 0:53, 0:52, 0:50

faster stroke/min helped on last round

Comment #158 - Posted by: rawhide at September 18, 2010 7:00 PM

Damper @ 5

59/M/205 - 1:52.1, 1:54.0, 1:52.8, 1:56.5

49/F/125 - 2:04.6, 2:03.9, 2:05.8, 2:06.7

Comment #159 - Posted by: Dave and Belinda at September 18, 2010 7:00 PM

Crossfit Santa Barbara

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

As Rxd.

Brutal WOD.

Comment #160 - Posted by: CL at September 18, 2010 7:30 PM

1- 513m: 2:22
2- 515m: 2:20
3- 515m: 2:19
4- 517m: 2:19

Comment #161 - Posted by: Thinlizzie at September 18, 2010 8:33 PM

well, managed to squeeze this one in at home tonight:

PM WOD (Post-Margarita pitcher, ha!):

1:36.5
1:37.4
1:44.1
1:47.7

holy lactic acid! 3 and 4 just about killed my legs, hit a wall for sure. Definitely need to work on being less quad dominate on my pulls.

later,
b

Comment #162 - Posted by: brian p m/33/5'8-1/2"/168 at September 18, 2010 9:38 PM

as rx'd:
1:48
1:47
1:57
1:57

(damper on 10)

First time I've done rx'ed worth posting. I had to deliberately slow down on the 3rd lap so I could finish the 4th.

CF DOB: 9/11/2009

Comment #163 - Posted by: dsi (48/M/210/74") at September 18, 2010 9:45 PM

m 175
as rx'ed
1:30-1:36-1:38-1:45

Comment #164 - Posted by: Brandon Ecker at September 18, 2010 10:06 PM

As prescribed:

1:52
1:50
1:46
1:45

Form was deteriorating and nausea was creeping in on the last set; I was really trying to push it at a sustained rate. It's crazy how big of a difference it makes to speed up the overall pace by 7 seconds!

M/22/6'2"/155

Comment #165 - Posted by: dmc at September 18, 2010 10:08 PM

forgot to mention: I used damper setting 5/6 ^^

Comment #166 - Posted by: dmc at September 18, 2010 10:09 PM

Have I ever mentioned how I hate rowing?

I was on a Model B Concept 2 rower so it had no damper setting

My Times:
1:51
2:09
2:10
2:16

after that I went to the bicycle arcade again and finished my last race in the basics course. I got a cool bicycle plaque marathon achievement for riding over 26 miles so far! The other achievements I had so far were always ribbons... lame.

"PROPS TO THA FRAT!!!"

Franiel

Comment #167 - Posted by: Daniel Krull AKA "Franiel" at September 18, 2010 10:46 PM

A rx'd.
1:29.8
1:32.4
1:34.8
1:34.7

I could barely walk afterwards. Cool!

Comment #168 - Posted by: tanzenfranz at September 19, 2010 12:01 AM

This may be one of the more misunderstood things in Crossfit--"damper setting" on the concept 2.

To say a "damper setting of 8" is like saying used the "black bumper plates". Every machine will have different drag at a given setting, because of dust in fan/shroud, air temp, humidity, altitude, age of the machine. So an "8" on one machine is not an "8" on another. I have seen dusty machines that have only half the drag on "10" as a new clean machine.

The relevant value is "drag factor". Go to the main menu, more options, display drag factor. Pull 4-5x with a moderately strong effort and you will see a number displayed. You can then move the damper lever up and down until you arrive at a drag factor that feels right for your stroke (efficiency and stroke rate). Armed with this info, you can consistently select the same drag no matter what machine you are using. Selecting the drag factor is like selecting a gear on a bicycle. Shifting a bike into a harder gear doesn't make you go faster of generate more power. The concept 2 only measures power output, doesn't matter what "damper setting". A 1:45/500M pace is 302 Watts of power output, whether on a damper setting of "1" or "10". If you have an inefficient stroke (not generating good force "out of the hole") you will probably need to use a higher drag to achieve a good time. With practice, your increased efficiency will allow you perform well with a variety of drag factors (variation usually a function of how far you are rowing--you can get away with a high drag factor for short <500M rows)

Comment #169 - Posted by: Tom S at September 19, 2010 12:29 AM

1:39.8
1:41.2
1:44.2
1:38.8

Ridiculous times, I know :P

Comment #170 - Posted by: haakonhr at September 19, 2010 2:40 AM

m/40/6'6/260
1.41
1.38
1.40
1.34

damper 10

Comment #171 - Posted by: scott hamel at September 19, 2010 2:49 AM

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

1:49
1:41
1:40
1:43

Comment #172 - Posted by: fitz997 at September 19, 2010 3:41 AM

subbed 20 min amrap
25 double unders
20 sit ups
15 push ups
10 pull ups
5 135lg thruster

6 rounds + 25/20/10 push ups

Comment #173 - Posted by: troy at September 19, 2010 5:51 AM

M/42/215/5'9
1;51.8
1;51.5
1;51.2
1;4max heart rate after last set 175
ooofff.

Comment #174 - Posted by: huw owen at September 19, 2010 5:59 AM

When I started Crossfit I was 270 and too fat to enlist. A year of hard work and I was good to go. I never had a serious injury because I can follow directions. Thanks Crossfit. Thanks BrandX.

Comment #175 - Posted by: Matt at September 19, 2010 6:18 AM

M/42/180

As rx'd: Damper at 6

1:38
1:39
1:40
1:43

More better faster

Comment #176 - Posted by: Marty at September 19, 2010 6:32 AM

M 36/5'10"/170


D10

1:49
1:48
1:50
1:49

Comment #177 - Posted by: Rholl at September 19, 2010 7:46 AM

M/44/180#

1:49.1
1:51.1
1:53.3
1:53:7

Comment #178 - Posted by: Alan at September 19, 2010 8:15 AM

m/30/78"/230

1:29.5
1:29.9
1:32.0
1:34.7

Damper setting at 4.

Comment #179 - Posted by: Erik Miller at September 19, 2010 8:32 AM

2:38,2:43,2:44,2:48

10:53 total
previous 9:52

Comment #180 - Posted by: Ticotexas M/40/69/150 at September 19, 2010 8:46 AM

50 sdlhp
40 sdlhp
30 sdlhp
50 sdlhp

Comment #181 - Posted by: ryan k at September 19, 2010 9:32 AM

M/50/153/1-1-06

1:50
1:55
1:57
2:02

Damper 4

Comment #182 - Posted by: bingo at September 19, 2010 10:02 AM

damper 4, 2:01/2:02/2:02/1:58...better form even helped my time, burning hamstrings didnt though!

Comment #183 - Posted by: RussA at September 19, 2010 10:40 AM

m/178cm/86kg/34y
2:00
1:56
1:58
1:51
first time on rower, damper on 6

Comment #184 - Posted by: gepeto at September 19, 2010 10:52 AM

Damper 7. Found better form on the second row but couldn't keep it going for the last two. Almost met Pukie in the final round, absolutely wiped out afterwards. Total time PR by about 7s.

1m44.7s
1m41.8s
1m44.2s
1m53.6s

Total 7m04.3s

[1m41.8s / 7m04.3s]

Comment #185 - Posted by: JonK at September 19, 2010 11:09 AM

42/m/176cm/74kg

1:41.0 (1:44.5)
1:42.2 (1:43.7)
1:42.5 (1:44.4)
1:42.9 (1:44.3)

All rounds faster than last time, thanks to the C2 rerow option with pace boat. Damper at 5.

Comment #186 - Posted by: Memuc at September 19, 2010 11:34 AM

subbed 50 45# sdlhp's

1:36
2:00
2:16
2:19

Comment #187 - Posted by: Michael R at September 19, 2010 12:10 PM

1:41
1:50
1:49
1:50

Comment #188 - Posted by: ntJ83 at September 19, 2010 12:20 PM

As rx'd

1:50
1:56
1:57
1:56

Comment #189 - Posted by: ckb at September 19, 2010 12:49 PM

35 yom 205 bwt

did cfe
1000m row x6 w/ 90 secs rest @ damper setting of 4
3:58
3:58
3:55
3:56
3:55
3:52

Comment #190 - Posted by: brian t at September 19, 2010 1:28 PM

140.4 damper 5
145.8 damper 7
153.0 damper 5
154.0 damper 6

Comment #191 - Posted by: BPemberton at September 19, 2010 4:16 PM

140.4 damper 5
145.8 damper 7
153.0 damper 5
154.0 damper 6

Comment #192 - Posted by: BPemberton at September 19, 2010 4:20 PM

1:47
1:54
1:56
1:57

No idea what the damper setting was...

Comment #193 - Posted by: bruce at September 19, 2010 4:31 PM

as Rx'd

1.55
1.59
2.01
2.03

no sure on the exact time but this is a rough estimate

Comment #194 - Posted by: Dexter 18/6'0"/145 at September 19, 2010 5:38 PM

Damper @ 3, 500m warm up
WOD: 137.1, 138.9, 139.9, 139.7

Comment #195 - Posted by: M. K. Honcho M/31/5'10"/180 at September 19, 2010 6:28 PM

As Rx'd

M/43/68/198

2:03
2:04
2:08
2:09

Comment #196 - Posted by: bs6440 at September 19, 2010 7:45 PM

M/32/72"/175

1:43
1:46
1:45
1:43

D#5

Played around with posture and technique on these. Going to have to search the Journal and internet for more information.

Thanks HQ

Comment #197 - Posted by: BTS at September 19, 2010 11:24 PM

2:05/3
2:02/3
2:10/3
2:08/3

Comment #198 - Posted by: Brandon Pegg at September 20, 2010 12:21 AM

MGySgt. USMC M/48/6'2"/205

Tried to step this WOD up a bit. hahaha Not a good choice. Been doing SDHP subs with a 25 Lb plate in each hand and that has been working well. This time I thought why not try a 35 Lb plate in each hand. Well ouch. Only two rounds and the second I dropped back to my 25 Lb plates lol.

2:32 with 35 Lb plates
1:44 with 25 Lb plates
Did not get 2 & 3

Hamies were screamin at the end of round 1. Took my boys for a run after and it was still ouch.

OooRahh CrossFit

Comment #199 - Posted by: W.D. at September 20, 2010 1:10 AM

1:58
2:04
2:05
2:04

Comment #200 - Posted by: Peter Hultgren at September 20, 2010 2:05 AM

1:58
2.00
2.02
2.05

Comment #201 - Posted by: gazza at September 20, 2010 4:40 AM

as rx'd:

1:37
1:47
1:57
1:57

M/35/205/6'

Comment #202 - Posted by: CER at September 20, 2010 5:17 AM

Row, Row, Row, your Fran

For my 50th birthday I varied this WOD a little. During the rest periods I did a round of Fran and the rested during the time remaining.

500M rows 1:42, 21 95# thrusters 21 pulllups, 2:01, 15 thrusters 15 pullups,2:03, 9 thrusters 9 pullups, 1:57.

Tried to post a link to the video but, the board monitors wouldn't let it through. Search youtube for Row row row your Fran if interested.

Comment #203 - Posted by: Jim D. 50/m/165/5'11" at September 20, 2010 5:24 AM

damper @ 4.5

1:46.4
1:48
1:50
1:50.7

Comment #204 - Posted by: Steeliekid 42 67" 175# at September 20, 2010 6:38 AM

2:30
2:25
2:08
2:20

Comment #205 - Posted by: Hale at September 20, 2010 6:56 AM

It's nice to smash a PR (even when you are under the weather!)
1:42 (36/59)/1:48 (48/65)/1:52 (47/64)/1:51 (52/67)
Hold sub 150 all rounds next time! Damper 8.

Comment #206 - Posted by: Phoenix at September 20, 2010 10:35 AM

M/22/5'11"/160

5 X 250m, rest 1 minute


0:53 (damper at 5)
0:52 (5)
0:57 (5)
1:09 (5 or 1?)
1:04 (1)

when I got to the gym I remembered the workout as 5 x 500m, 1 minute rest, so I "scaled" it to 250m. Guess I'll see how it improves for next time. Also need to review the rowing videos in the journal.

Comment #207 - Posted by: chris137 at September 20, 2010 10:47 AM

M/36/6'/216#

As Rx'ed

1:57
2:02
2:00
2:00

Was pretty tough IMO.....

Comment #208 - Posted by: EREKG at September 20, 2010 10:51 AM

1:35, 1:48, 1:54, 1:50

Comment #209 - Posted by: Jette 41/M/5'11"/175 at September 20, 2010 11:01 AM

M52/200#

as Rx'd

1:33.9
1:41.4
1:42.6
1:41.1

Notes: Damper setting: 8. Round 1 pulled 425-450W most of the way. Other rounds, 350-375W.

Comment #210 - Posted by: jeftyg at September 20, 2010 11:31 AM

5 rds
1.44, 1.51, 1.45, 1.50, 1.51

Cory 26/M/5'10/185

Comment #211 - Posted by: Cory at September 20, 2010 11:41 AM

Damper @ 10

17:03

Rounds @ ~2:00 each.

Comment #212 - Posted by: Ukkrew at September 20, 2010 11:55 AM

As Rx'd

1:34.7
1:46.5
1:49.5
1:48.4

Damper setting - 10

3 min rest - no problem. Yeah right!

Comment #213 - Posted by: DJC M/42/185 at September 20, 2010 12:11 PM

CFWU x 3

Damper at 5-6ish

1:49
1:53
1:48
1:50

3 mins rest as indicated

Like always seems easy when you hack the watch; not so much when you stop the watch. Good sprint workout.

Comment #214 - Posted by: F15E_WSO/48/6'/180 at September 20, 2010 12:56 PM

1.37
1.46
1.55
1.56

Comment #215 - Posted by: controlfreak at September 20, 2010 4:29 PM

1:52
1:55
1:54
1:53
About the same times as the previous attempt.

Comment #216 - Posted by: Magnus 24/5'8"/155 at September 20, 2010 4:44 PM

Subbed 45lb sdhp...no rower

1:20
1:17
1:14
1:10

m/25/6'3''/212

Comment #217 - Posted by: soulsurfer at September 20, 2010 5:36 PM

After 465 air squats in cindy the day prior
1:29.9, 1:29.6, 1:29.4, 1:30.7

Legs felt like they were gonna explode for 10 min afterwards.

Comment #218 - Posted by: nate schrader at September 20, 2010 6:17 PM

after 465 air squats from cindy the day before
1:29.9, 1:29.6, 1:29.4, 1:30.7

legs felt like they were gonna explode for 10 min afterwards

Comment #219 - Posted by: nate schrader at September 20, 2010 6:19 PM

This is my first WOD as rx'd in probably 3 months.... need to get back at it

Tried to keep it at setting 7, but it slipped to 4 for #2, and then to 5 for my 3rd set, for the last one I put in on setting 10.

Rnd Time Ave HR
1 2:01 138
2 2:01 154
3 2:04 156
4 1:58 157 Max HR 176

Comment #220 - Posted by: DeMarco345 m/32/180 at September 20, 2010 6:21 PM

m/42/200/5'11"

Four rounds for time of:
Row 500 meters - Damper 5
Rest 3 minutes
1:36.4 - PR by 5 sec
1:41.8 - old PR
1:50.3
1:53.2
Overall 4 sec faster (total) than last time. Was more consistent last time. I went all out on 1st 2 set this time. Pr on 1st set by 5 seconds.

Comment #221 - Posted by: slowweak at September 20, 2010 6:41 PM

A

2:27
2:22
2:19
2:11
2:05

Comment #222 - Posted by: hub m/29/72"/165 at September 20, 2010 7:13 PM

400m Run:
1:06
1:15
1:29
1:31

Comment #223 - Posted by: ferb44 at September 20, 2010 7:14 PM

35yom / 190lbs

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

1:53
1:59
2:03
2:02

Well, it seems like I lost ground from last time, but I also know the rowing machine display was broken, so maybe this is a more accurate baseline. I guess we'll know next time.

Comment #224 - Posted by: Bphantom at September 20, 2010 8:07 PM

M/46/190

1:34
1:42
1:48
1:47

Comment #225 - Posted by: medic8 at September 20, 2010 8:59 PM

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

1:57/1:52/1:50/1:51

slower in every round compared to last time, but I'm also just getting back into crossfit from back injury, so I'm happy with it.

Comment #226 - Posted by: Avi Tevet at September 20, 2010 9:56 PM

Five rounds for time of:
50 SDHP @ 46 lbs
Rest 3 minutes

1:26/1:42/1:42/1:35/1:35

Misread the exercise - thought it was FIVE rounds instead of FOUR. Oh well, a little extra never killed anyone.

Comment #227 - Posted by: PErry Cox at September 20, 2010 11:13 PM

1:35
1:38.5
1:41.7
1:40.6

Comment #228 - Posted by: JT at September 21, 2010 2:08 AM

subbed with 50 sumo high pulls
:56, :52, :52, :54

Comment #229 - Posted by: Pacers at September 21, 2010 4:47 AM

Sdhp x 50

1.38
1.55
1.56
1.46

Comment #230 - Posted by: KOA2 at September 21, 2010 5:23 AM

No rower, so subbed SDHP with 45lb barbell:

1 - 1:04
2 - 1:00
3 - 00:58
4 - 00:57

Comment #231 - Posted by: Caleb 25m/5'11"/173lbs at September 21, 2010 5:49 AM

1:42,1:42,1:44,1:46. As Rx'd. kicked my tail too.

Comment #232 - Posted by: blaine vigilante M/33/190/69" at September 21, 2010 6:29 AM

1-1:35
2-1:40
3-1:41
4-1:43

Comment #233 - Posted by: marty c m/47/6'/240 at September 21, 2010 6:31 AM

The worst tragedy I see in the article mentioned on todays WOD is that it has grouped Crossfit in the same category as P90X and Insanity. It is a mockery to my beloved Crossfit and quite frankly I find it invalidating!!

Comment #234 - Posted by: blaine vigilante M/33/190/69" at September 21, 2010 6:40 AM

m/54/155
2:00
2:00
2:10
2:13

Comment #235 - Posted by: Roger at September 21, 2010 7:33 AM

m/47/180
1:34
1:39
1:40
1:47

Comment #236 - Posted by: Troy at September 21, 2010 8:26 AM

48 / 180

1:43
1:49
1:53
1:50

:18 faster than last time

Comment #237 - Posted by: tom perry at September 21, 2010 8:42 AM

Ran 5k in 23:27 pushing my son in a baby stroller

Comment #238 - Posted by: Adam Hamm at September 21, 2010 8:47 AM

Did the Dirty Dog Dash instead - just under 3 miles, much uphill at Boyne Mountain, with a few good obstacles.... 23 minutes (unofficial). Great workout!

Comment #239 - Posted by: BillB at September 21, 2010 8:49 AM

As rxd:
1:38
1:45
1:48
1:47

Comment #240 - Posted by: EmilX at September 21, 2010 10:27 AM

1:53, 1:53, 1:54, 1:53

Comment #241 - Posted by: smithwick's at September 21, 2010 1:11 PM

As Rx'd
1:55
1:55
1:58
1:55

Comment #242 - Posted by: Ronen Gottlib at September 21, 2010 4:03 PM

sets averaged 1:51

Comment #243 - Posted by: greg 6'3"/210/38 at September 21, 2010 5:29 PM

as rx'd

1:36
1:47
1:47
1:47

Comment #244 - Posted by: Casey at September 21, 2010 5:42 PM

@thesweatbox

1:44 [PR1:40]
1:47
1:59
1:55

Comment #245 - Posted by: stinker [28.m.155#] at September 21, 2010 5:56 PM

1:39/1:49/1:52/1:51

Comment #246 - Posted by: Libbie at September 21, 2010 6:04 PM

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

Comment #247 - Posted by: angstadt530 at September 21, 2010 6:15 PM

M/26/5'9"/174

Setting @ 5

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

One foot was straped in the strap was broken, not sure if it would have made a huge difference but I could feel something. Felt like I was rowing with one leg at times.

DO WORK!!!

Comment #248 - Posted by: BlackCatX-Fit at September 21, 2010 6:30 PM

M/24yrs/156Lbs/5'10

Ran 5K @ 19:48 with VFFs

15min break

5 Rounds of 500meter rows (didn't mean to do an extra round)
Time: 1:50, 1:50, 1:45, 2:00, 1:52

Comment #249 - Posted by: Rob Southards at September 21, 2010 6:36 PM

1:44, 1:51, 1:54, 1:59

Comment #250 - Posted by: Aaron A at September 21, 2010 6:55 PM

Just did one after a wod the other day.

1:34 damper 8

Comment #251 - Posted by: Smithy/m/50/5'10"/167 at September 21, 2010 7:37 PM

Damper setting 10
1. 1:33
2. 1:32
3. 1:31
4. 1:32
5. 1:29
age 46

Comment #252 - Posted by: Dean at September 21, 2010 8:06 PM

as rx'd = 1:42.1, 1:37.8, 1:39.2, 1:40.6, 1:42.2

Comment #253 - Posted by: spatterson at September 21, 2010 9:41 PM

r'x
2:04
2:04
1:59
2:02

Comment #254 - Posted by: befera at September 22, 2010 2:55 AM

4x500
rest 3 minutes between rounds
1:37.7
1:42.0
1:42.0
1:43.3

Comment #255 - Posted by: wyatt22 at September 22, 2010 6:53 AM

1:49
1:45
1:44
1:41

Comment #256 - Posted by: dsm19 / 31 / 6'0 / 210 at September 22, 2010 8:58 AM

4 rounds:
500 meter row
3:00 rest

6:56 09/21/2010 (1:39, 1:44, 1:45, 1:48)
6:59 04/16/2010 (1:34, 1:55, 1:46, 1:44)

Comment #257 - Posted by: johnathon in seattle 29/5'8/154 at September 22, 2010 9:18 AM

1:43
1:51
1:51
1:55

Comment #258 - Posted by: Farbror Jonas at September 22, 2010 9:53 AM

1.43
1.51
1.51
1.55

Comment #259 - Posted by: Farbror Jonas at September 22, 2010 9:54 AM

1:44
1:51
1:49
1:50

Comment #260 - Posted by: cbecker at September 22, 2010 10:39 AM

134.5, 135.8, 136.9, 136.1

Comment #261 - Posted by: JDisch at September 22, 2010 11:17 AM

1:33
1:38
1:37
1:36

Comment #262 - Posted by: LT at September 22, 2010 12:40 PM

Damper #7 - As Rx'd

1:47
1:45
1:37
1:51

Comment #263 - Posted by: Garrett Strating at September 22, 2010 2:17 PM

1:41 (pr)
1:54
1:53
1:54

Comment #264 - Posted by: al deezy 33/m/155 at September 22, 2010 3:43 PM

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

Comment #265 - Posted by: ecp2 at September 22, 2010 3:53 PM

rx'd

1:42.4
1:49.6
1:52.8
1:57.3

Comment #266 - Posted by: DJ m/24/175/5'9" at September 22, 2010 3:57 PM

M/41y/68"/155#/GEORGE
4 RFT of:
Sumo Deadlift High Pulls 45# 50x
Rest 3:00

1:39, 3:13, 3:32, 3:42

Probably would have been more fun on a rower.

Comment #267 - Posted by: George Hernandez (in Chicago) at September 22, 2010 5:49 PM

As Rx'd.
1:33 (PR)
1:42
1:57
1:52


"Mrs. Wobbly"
As Rx'd.
1:52 (PR)
1:59
2:02
2:03

Comment #268 - Posted by: Miyagi 30/m/164.2# at September 22, 2010 6:56 PM

25/m/170lbs/70"

1:45/1:47/1:47/1:40

Comment #269 - Posted by: Eric-Clint, Texas at September 22, 2010 7:28 PM

subbed 400m run
1:34
1:37
1:41
1:41

Comment #270 - Posted by: illis m/29/160/5'10 at September 22, 2010 8:01 PM

Row: 1:58, 2:00, 2:03, 2:00

I am clearly cox material.

Comment #271 - Posted by: Harpo m/43/5'7"/145lb at September 22, 2010 10:45 PM

1:45.8 damper at 3.5
1:45.8 damper at 7
153.6 damper at 4.5
153.6 damper at 4

Comment #272 - Posted by: James Cebedo at September 22, 2010 11:25 PM

3 mile run
20:50
then
2 Rounds of 500 M row
Around 2 Minutes each.

Comment #273 - Posted by: dyagg at September 23, 2010 2:23 AM

1:38
1:49
1:49
1:55

Comment #274 - Posted by: Kevin - M/190/6'/38 at September 23, 2010 1:10 PM

1:41
1:45
1:45
1:50

Comment #275 - Posted by: MikeyPaul/m/28/170/5'8" at September 23, 2010 7:08 PM

subbed 25 burpees
2:08
2:01
1:59
1:58

Comment #276 - Posted by: Tyler Scott at September 24, 2010 5:23 PM

1:38.8
1:39.5
1:46.8
1:47.6

Comment #277 - Posted by: Eamon at September 24, 2010 10:40 PM

123.4
129.6
135.6
139
made the mistake of sprinting the 1st 500. Nearly met pukie and had to rest close to 10 minutes. rest of sets done with 3 min rest

Comment #278 - Posted by: cja at September 25, 2010 1:25 PM

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

Comment #279 - Posted by: lk at September 26, 2010 8:54 AM

1:24
1:20
1:22
1:19

done after 1 day rest. far and away better than last time.

Comment #280 - Posted by: MoGreene at September 26, 2010 1:36 PM

54yo 235

150.6
153.1
152.1
155.6

Oh well...pull harder next time....when I use the correct technique, it seems to make me question my stamina as opposed to efficiently pull. Will practice stroke at shorter distances.

Comment #281 - Posted by: do_b330 at September 26, 2010 3:39 PM

I know I did this before but it's not logged here

Oh well...

1:45 1:47 1:52 2:00

Damper set at 10...did it at JC

Comment #282 - Posted by: Cleveland at September 26, 2010 6:06 PM

Not as good as last time. Still getting back into the swing of things, and nasty cold not helping the breating.

1:50
1:45
1:50
1:54

Comment #283 - Posted by: clark at September 27, 2010 2:40 AM

50 45# sdhp

1:17
1:15
1:11
1:08

Comment #284 - Posted by: bookworm at September 27, 2010 4:43 AM

Four rounds for time of:
Row 500 meters
Rest 3 minutes (at number 10 on concept 2)

2.38
2.26
2.18
2.13

Comment #285 - Posted by: lioness at September 27, 2010 2:20 PM

35 yom. 188 lbs.

1:43.9, 147.1, 152.9, 154.3

Comment #286 - Posted by: kgw at September 27, 2010 3:47 PM

M46/6'3"/190
#5
146.4
149.4
148.0
146.3
Owwwwwww!!!!!

Comment #287 - Posted by: Kaiman at September 27, 2010 4:31 PM

m/36/5'9/181
CFWU-3. Reg. Superman. Burgener. DU.
Damper on 8.
1:43,1:47,1:52,1:52
Happy w/last round especially. Pulled harder. Translated to more distance per stroke. Make sure to maintain heel drive & keep arms straight until legs about extended.
4/16: 1:46,1:48,1:55,1:56

Comment #288 - Posted by: jrm at September 27, 2010 6:06 PM

very tough. Luckily or unfortunately (i'm not sure), I ran out of time b/c the gym closed.

All rows on damper 5
1:32.3
1:37.3
1:40.9

Comment #289 - Posted by: soccerman/CrossfitRenaissance/195/6'0 at September 28, 2010 8:30 PM

Second WOD today

1:49, 1:51, 1:51, 1:49

D2 eating good.

Comment #290 - Posted by: Jross-35M-175lbs at September 28, 2010 9:51 PM

1:47, 1:50, 1:51, 1:55

Comment #291 - Posted by: jeff gebbie at September 29, 2010 5:36 PM

Damper set to 5

1. 2:02
2. 2:11
3. 2:09
4. 2:04

Comment #292 - Posted by: Bobak at September 30, 2010 1:55 AM

HSPU

1:42
1:38
1:19
1:18

Comment #293 - Posted by: JerryM (m/39/6'2"/240) at September 30, 2010 6:42 AM

50/m/190

1:46/1:55/1:54/1:51/1:56. Can't count or read

Comment #294 - Posted by: denob at September 30, 2010 7:45 AM

sub sdhp @ 45#

1:28
1:34
1:34
1:38

Comment #295 - Posted by: schinizel/m/32/5'8/150 at September 30, 2010 10:22 AM

1:51.4
1:59.6
2:06.2
1:54.3

Comment #296 - Posted by: Drew m/42/5'10"/156 at September 30, 2010 1:27 PM

1:40
1:44
1:47
1:46

Comment #297 - Posted by: MaroonSwim at September 30, 2010 6:04 PM

As rx'd

1:56
1:58
2:01
2:01

f/33/5'3/120

Comment #298 - Posted by: gym.momma at September 30, 2010 9:10 PM

WU
1:46.4/1:49.4/1:48.9/1:52.0
M/49/196#/72"

Comment #299 - Posted by: RB at October 1, 2010 4:47 PM

1.41
1.41
1.41
1.41

Probably should have gone harder at the start although i wouldn't have been able to maintain it.

Comment #300 - Posted by: Tim m/36/6'/205 at October 1, 2010 11:00 PM

2010-10-03: 1:41,41,46,46.
2010-04-17: 1:48,45,48,48,50.

Comment #301 - Posted by: gs at October 3, 2010 3:19 PM

CFWUx3
1:56-1:56-1:56-1:56
Diagnosed with Shingles today, times were slightly slower than last time.

Comment #302 - Posted by: Doug at October 4, 2010 3:34 PM

Back at the lab again after a week of leisure forestry. It's like my 5th time rowing, but I guess being an amateur mountain marathoner payed off, for once! So, after a decent warm-up and push presses for strength

C2 rower:
1:35
1:39 (hit wall after 350 m)
1:43 (nausea!)
1:42

Comment #303 - Posted by: Anders m/28/73kg at October 5, 2010 12:26 AM

M/22/70"/188#

As Rx'd
1:52
1:57
2:01
2:01
2:03

Comment #304 - Posted by: Bill Gibson at October 5, 2010 3:28 PM

M/22/70"/188#

As Rx'd

1:52
1:57
2:01
2:01
2:03

Comment #305 - Posted by: Bill Gibson at October 5, 2010 3:30 PM

subbed 50 sdlhp, 50lb/24kg.

1:58
1:50
2:04
1:53

Comment #306 - Posted by: zenoperegrinus at October 6, 2010 4:54 PM

Four rounds for time of:
Row 500 meters SUB 50 SDHPs
Rest 3 minutes

1 - 1:27
2 - 1:26
3 - 1:22
4 - 1:19

Compare to 100416

1 - 1:45
2 - 1:47
3 - 1:48
4 - 1:45

Comment #307 - Posted by: Louis Herrera 51 70" 178 at October 6, 2010 8:40 PM

1:40 1:40 1:49

Comment #308 - Posted by: JoshuaM M/28/73"/165# 100210 at October 6, 2010 10:09 PM

24.m.134.65"

as rx'd
1:47
2:02
2:07
2:01
Total: 7:57

Last Time/PR:
1:49
2:02
2:02
2:01
Total: 7:54(PR)

Comment #309 - Posted by: Francis Vu Nguyen at October 24, 2010 9:45 PM

1:28,1:37,1:43,1:43

Comment #310 - Posted by: TROY at October 26, 2010 8:46 AM

1:32, 1:46, 1:49, 1:46 rx.

Comment #311 - Posted by: hillmanb at November 4, 2010 11:26 AM

subbed 25 burpees

15:04

Comment #312 - Posted by: Manchild at November 30, 2010 4:08 AM

As rx'd
Damper 10
1:49
1:50
1:54
1:54

about 7 seconds better than last time on each one

Comment #313 - Posted by: Chaps at January 20, 2011 8:15 AM

101229
1:34, 1:34, 1:39, 1:38

Comment #314 - Posted by: Ryan 6'/185/33 at January 20, 2011 9:08 AM

F/51/150 lbs 2:03 1:57 2:02 2:03

Comment #315 - Posted by: Terri at August 9, 2011 4:42 AM

1:24, 1:34, 1:36, 1:43

Comment #316 - Posted by: JCrowell at August 9, 2011 7:46 PM

As rx'd Level 10

1:36.6
1:38.3
1:39.3
1:42.2

Legs and lungs were screaming on the last set. Wanted to go sub 1:40 for all 4 sets...maybe next time!

Comment #317 - Posted by: Roly at August 11, 2011 6:15 AM

RX'd
1:43/1:56/2:03/2:02

Comment #318 - Posted by: FFPulley 27/6'1"/214 lb at August 11, 2011 8:10 AM

1:58
2:02
2:08
2:05

Comment #319 - Posted by: dcyn at June 20, 2012 4:02 PM
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