April 22, 2011

Friday 110422

Row 2K

Scott Amory 6:23.9. Post time to comments.

Compare to 080721.

AsstChiefRickSmithRetiring_th.jpg

Enlarge image

"I am submitting this photo to honor my Assistant Chief Rick Smith, who will retire on Friday, April 29, 2011 after more than thirty years in law enforcement. Chief Smith has been an avid, passionate CrossFitter for two years and has lost 45lbs and is no longer on medications for high blood pressure and high cholesterol. And at 61 years of age he continues to hit PR's at CrossFit Mansfield (TX). I hope you post this photo of a good man and a great leader who has done so much to promote fitness and CrossFit for our area LEOs." - Mike Deavers


"The Mental Fight" with MMA fighter Eric Cusson by Again Faster Equipment - video [wmv] [mov]


"The Reebok CrossFit Open in Their Own Words: Week 4" by Again Faster Equipment - video [wmv] [mov]


Kelly Starrett and Carl Paoli discuss the 2010 Games push-up - video [wmv] [mov]


WOD Demo with Scott Amory - video [wmv] [mov]


"The iPad is taking away American jobs, Jesse Jackson Junior's sanity (video)" by Vlad Savov, Engadget.

Posted by lauren at April 22, 2011 5:00 PM
Comments

Thanks for the follow-up video from Kelly and Carl! Answered my question.

Comment #1 - Posted by: Steve M/34/6'3/190 at April 21, 2011 5:08 PM

Rowwwwwing!

Comment #2 - Posted by: ScottyMack at April 21, 2011 5:08 PM

Nice work scott!!!!!

Comment #3 - Posted by: Justin ireland at April 21, 2011 5:12 PM

Happy Retirement AC Rick Smith !!!!!Fellow LEO and Crossfitter..

Comment #4 - Posted by: demps at April 21, 2011 5:13 PM

Thank you for your service, Chief.

Yay for rows! Looking forward to sweating out a crummy week tomorrow on this.

Comment #5 - Posted by: Ms Mayhem at April 21, 2011 5:26 PM

Congratulations Chief Smith!! Happy retirement.
Keep it up, you have come so far. And thank you for being such a great advocate for Crossfit and fitness in general for our LEOs.

Comment #7 - Posted by: Marc at April 21, 2011 5:37 PM

Congratulations on a life well spent Chief Smith!
Great picture of great intensity!

Comment #8 - Posted by: Jarrod at April 21, 2011 5:39 PM

56 yrs 5'10 170lbs
2k...8:04

Comment #9 - Posted by: demps at April 21, 2011 5:40 PM

Whats a sub for this?

Comment #10 - Posted by: Doyle at April 21, 2011 5:41 PM

I retired from Irving PD last year and worked with Rick for several years while he was there. Since Irving PD started CrossFit 3 years ago, I've run into Rick several times at DFW PD and our "old time talk" discussions always eventially lead to CrossFit. What a great testimony for how Law Enforcement, Fire and Military benefit from the program.

Comment #11 - Posted by: Steve Farish at April 21, 2011 5:45 PM

Sub is 200 shin to chin sumo deadliest high pulls with an oly bar followed by a nasty case of DOMS. Damn auto-correct. I'm leaving it.

Comment #12 - Posted by: SDHPs at April 21, 2011 6:02 PM

Just wanted to say a big thanks to Jay and St. Pete's Crossfit. I have been following the main site for about 18 months here at home in Newfoundland, Canada but I haven't been able to actually visit a Crossfit gym before. While visiting my snowbird parents in Florida I was able to get in several WOD's early before my wife/kids got on the go. It was a lot of fun and Jay (and Wendy) along with their members were very welcoming and helpful!!!

Comment #13 - Posted by: Doug 6'6"/260/40 at April 21, 2011 6:07 PM

I could watch Carl and Kelly videos all day!!!

Comment #14 - Posted by: Sandy at April 21, 2011 6:24 PM

Great work, advice from a former college rower...bump the rate, it looked in the vid like you were rating somewhere around a 27/28 try it next time around 32-34spm just my 2cents

Comment #15 - Posted by: Jb at April 21, 2011 6:25 PM

That guys is an MMA fighter not a UFC fighter. MMA is the sport UFC is the number 1 promotion. He has never fought in the UFC.

Comment #16 - Posted by: jshep 25/6'1/210 at April 21, 2011 6:26 PM

8:48

Comment #17 - Posted by: Sue Ady f/42/127 at April 21, 2011 6:29 PM

8:57. Back was hurting so I didn't push it too hard. Lame.

Comment #18 - Posted by: John Viola at April 21, 2011 6:37 PM

Enjoy your retirement Chief!

Comment #19 - Posted by: freddy camacho at April 21, 2011 6:42 PM

#16 Regardless of whether he has fought in the UFC he had some very interesting points; I am not a fighter myself but anyone who has the courage to get into an organized fighting event with this kind of outlook has my respect.

Comment #20 - Posted by: clamb at April 21, 2011 7:15 PM

Yowza, could you have found a bigger beast for the 2K row demo? Tip #1 is be 6'6" and 230lbs!! Smokin' time, Scott.

Comment #21 - Posted by: gaucoin at April 21, 2011 7:49 PM

Chief Smith,
From CrossFit East, thanks for suporting the need. And all the best to you. THANKS for your service.

Comment #22 - Posted by: tj at April 21, 2011 7:51 PM

5" uphill. That's just crazy! Strong work chief!

Comment #23 - Posted by: Shane at April 21, 2011 7:58 PM

6:32 on the three damper setting. I started getting tunnel vision towards the end. Enjoy retirement chief.

Comment #24 - Posted by: Noel min at April 21, 2011 8:05 PM

Congratulations to Chief Smith! A great example for all of us in public safety.

(And I love the image of a police chief dragging fire hose uphill.)

Comment #25 - Posted by: Adam Thiel at April 21, 2011 8:06 PM

nice work Scott

Comment #26 - Posted by: Matt Wilson at April 21, 2011 8:15 PM

9:04

Comment #27 - Posted by: hillmang at April 21, 2011 9:00 PM

7:24

M.37.175.5'10"

Comment #28 - Posted by: DomH at April 21, 2011 9:08 PM

So awesome. Get em Rick. I hope I'm going at your speed when I reach your age. Congrats to you, good luck in the future, and thanks for being an inspiration. People like you touch more lives than you'll ever know.

Comment #29 - Posted by: Bobby at April 21, 2011 9:19 PM

So awesome. Get em Rick. I hope I'm going at your speed when I reach your age. Congrats to you, good luck in the future, and thanks for being an inspiration. People like you touch more lives than you'll ever know.

Comment #30 - Posted by: Bobby at April 21, 2011 9:19 PM

I'm somewhat new to crossfit.. was a college athlete though and wanted to try this switch things up and get some more athletic results than just lifting.

But, On days like this what do most of you do besides the WOD?

I wish they had the next days wod up sooner, so I could do a little extra lifting and know I'm not doing the same thing that will be done the next day.

How often do you guys do hand stand pushups when the aren't rx'd?

thanks

Comment #31 - Posted by: matt at April 21, 2011 9:34 PM

Congrats Chief Smith and thanks for your commitment. Hope you have a fantastic retirement.

Comment #32 - Posted by: Steve S. at April 21, 2011 9:45 PM

1st use of burpees- Forgot to post this yesterday, but yesterday was the 6th anniversary of the 1st CF WOD to include burpees, 4/21/2004. We've all been loving AND hating them ever since.

Matt, comment 29- If you want to do extra, work on your weak movements. I work on jumprope or rope climb, ring stuff, GHDs, and sometimes extra free weights.

Comment #33 - Posted by: NAMWIZ at April 21, 2011 9:57 PM

oops. I meant 7th anniversary of burpees. 7th.

Comment #34 - Posted by: NAMWIZ at April 21, 2011 9:57 PM

Matt- Old schoolers would tell you do nothing extra... the WOD should be hard enough...However, if you must here are a couple ideas: first thing I do is the CFWU- all 3 rounds (look in the FAQ for the whole explanation)...that's typically what my daily warm up looks like... good thing is that when GHD situps come up in a WOD, I don't have to scale down. I can even scale up to GHD situps, if I feel so inclined.

WOD itself- ROW hard...kill it. Take an expression from various coaches- leave everything you've got there.

Recover, walk around, or active stretch for a few minutes. How do you feel now? Good? Work your goats. Handstands or HSPUs, DUs, Muscle Up progressions, whatever... just don't overdo it, you never know what's going to rear its ugly head tomorrow. If you have muscular weaknesses, work them... see KStarr's mobility WOD for some great examples of what to do.

For me, I try and work HSPUs one day per week, at a minimum. I try and do as many in 10 minutes as I can possibly do, it's still not a lot- I took that one from one of the extremely fit women's Games athletes- sorry to forget who...

These are some things you can think about... like many of us, I don't do these things consistently enough. Maybe I should. Thanks for the question. You just motivated me!

Comment #35 - Posted by: CFinBKK/36/M/70/173 at April 21, 2011 9:58 PM

M/31/6'0"/217

7'39

Comment #36 - Posted by: Barrett at April 21, 2011 10:59 PM

cool now at the end of the career the weight is off, less tax money for his health.

Comment #37 - Posted by: P at April 21, 2011 11:15 PM

8:07 M/36/5'8"/216

Comment #38 - Posted by: MrClean at April 22, 2011 12:15 AM

Salutes to Chief Rick. Makes me sad at some level seeing how people from other countries promote and are getting more and more into crossfit and in my country people laugh at me when I tell them how I workout. Well maybe they haven't grown enough to understand it :)
I'm so happy I have this site - even with no instructor and crossfit gym I've learned a lot.


Keep it up !

Comment #39 - Posted by: Vasil at April 22, 2011 1:16 AM

Dude, I hate this...
I'm 5'7" and there's just no way in hell I can compete with people that are taller than I am.

If go full blast I can do 500 meters in 1:28, but then I'm about to die. I can't stay at a pace around 1:35 for that long, I'm to short. I'm 5'7" and there's just no way in hell I can compete with people that are taller then me.
In order to do so I have to increase my frequency so much I'll look like a mongoose thats jacked up on speed.

Comment #40 - Posted by: Freddie at April 22, 2011 2:05 AM

7:35

Comment #41 - Posted by: Carl at April 22, 2011 2:23 AM

God Bless Chief and thank you for your service. Keep it going and enjoy a well deserved retirement. 3, 2, 1 GO!!!!

Comment #42 - Posted by: Dick D at April 22, 2011 2:34 AM

Freddie - I bet your burpees are quick though.....

Comment #43 - Posted by: Dave at April 22, 2011 2:46 AM

dang.. im pretty slow... did my 2000 meter row in 9:25... I never rowed before crossfit like a month ago.. needs improvement hah and im pretty fit

Comment #44 - Posted by: Joshua Lile at April 22, 2011 3:46 AM

7:39

Comment #45 - Posted by: Filip at April 22, 2011 4:07 AM

7:48...this is all goodness!

Comment #46 - Posted by: Crossfit in Bangkok at April 22, 2011 4:11 AM

#35 - Freddie

OK, so today's not your day to "win" crossfit.

Comment #47 - Posted by: Ricky at April 22, 2011 4:12 AM

9:20.

Comment #48 - Posted by: Angiestone 49 f/115/53" at April 22, 2011 4:15 AM

"After the WOD, you are gonna be junk". -Eric Cusson
LOL! Love it!

Comment #49 - Posted by: Matty at April 22, 2011 4:16 AM

Don't have a row machine available to me. What can I do instead? I saw someone said sumo squat to high pull. Any other recommendations?

Comment #50 - Posted by: andrea at April 22, 2011 4:21 AM

A good sub for this workout would be a mile run. I wouldn't do a bunch of bunch of sumo pulls as a sub.

Comment #51 - Posted by: Travis H. at April 22, 2011 4:38 AM

7:59

Comment #52 - Posted by: JBarr M/28/6'/199/ at April 22, 2011 4:51 AM

m/45/185

9:09

Comment #53 - Posted by: cosmo at April 22, 2011 4:54 AM

6:56

Comment #54 - Posted by: TravisH m/29/6'6"/241 at April 22, 2011 5:06 AM

Starting to feel good with my numbers on WODs..I am starting to hang with the posts..

damper 10-8:23
then did sprint tri train...

bike 8.10--23 minutes
run 2.1 - 18 minutes

Comment #55 - Posted by: kevin s/ 74"/210/36yo/SJAFB at April 22, 2011 5:08 AM

Deadlift speed pulls to get the morning going- 2-3 reps every 30 seconds for 15 min at 225lbs. Ended with 5 min of wide leg sumo pulls-can already feel the tightness!

2k- 7:30 flat with 10 Damper setting. Really need to put in time on finding the proper damper setting for me based upon power output. My wattage is like a bad bar graph-just tragically all over the place

Great weekend to all!

Comment #56 - Posted by: Josh at April 22, 2011 5:17 AM

6:50

Fell off the rower at end!!!

M/45/170lb

Comment #57 - Posted by: neil davidson at April 22, 2011 5:22 AM

Love the WOD and great video Scott. Watch it again and notice how your hands drop towards you feet? try and keep the chain and handle level. Any direction other than in and out is wasted movement. Great time but I see you shaving off more soon. Love it. Kust nit picky stuff. You are still a monster. - Greg / C2

Comment #58 - Posted by: Greg Hammond at April 22, 2011 5:34 AM

7:10:2

Still pumped up from last weekend's cert!

Comment #59 - Posted by: Rich Burke at April 22, 2011 5:36 AM

Nice to see Kelly and Carl have not shunned the Inov-8s for the gimmick shoes others have been wearing!

Comment #60 - Posted by: R.E. at April 22, 2011 5:44 AM

7:18m

Comment #61 - Posted by: Ryan F M/30/5'7"/160 at April 22, 2011 5:46 AM

Great picture and write up...made my morning to see the impact others have when they are positive about life!

Comment #62 - Posted by: Rob N at April 22, 2011 5:52 AM

First day doing crossfit, trying to break out of the routine. I was hurting one minute into the row sprint....finished 9:50.

Comment #63 - Posted by: Josh J at April 22, 2011 5:54 AM

7:51

Comment #64 - Posted by: Townsend m/27/5'8"/140 at April 22, 2011 6:03 AM

Much respect and best wishes in retirement bro!!
We live this ever day, we do not brag about it, it's just who we are and we'd have it no other way. Our competition is surviving while doing our job. Our level of fitness just insures we live another day to run into a burning building and hopefully save a life. Get fit people and live a long healthy life for this journey is all we know today, so get the most out of it you can...
Enjoy Life, Chris L. (22yr. Firefighter)

Comment #65 - Posted by: Chris L at April 22, 2011 6:06 AM

SDHP with the bar sub 6:32, that was fun.
last time this came up I had to sub also and was 9:14.

Comment #66 - Posted by: jef at April 22, 2011 6:15 AM

Rx'd 7:49

Comment #67 - Posted by: Alan M/45/180# at April 22, 2011 6:26 AM

7:45

M/29/5'8"/178

Comment #68 - Posted by: Duane at April 22, 2011 6:33 AM

First time on the rower. Only one in the YMCA I go to and it is an ancient piece of crap with sound effects and everything, very annoying! It only allowed you to row programs, so I rowed a 5000 meter in 10 minutes.

After reading some of the comments on here I'm not sure how accurate that is, so don't think I'm trying to pull anything over on anyone.

Comment #69 - Posted by: warecreek at April 22, 2011 6:44 AM

no rower, subbed 200 SDHP w/45 lb bar
10:51

Comment #70 - Posted by: Jason Crocker at April 22, 2011 6:56 AM

I know crossfitters like cranking the damper up to 10 since it seems harder, but everyone posting that they did this at a 10 damper should really consider doing their next 2K at a much lower damper - say 5. I think you'll be surprised at how much better it will go! Much easier to maintain proper rowing form and optimal stroke rate.

Congrats to Scott Amory! That's an outstanding time for a non-competitive rower!

I did a 2K last week after the WOD: 7:12.

M/74"/210

Comment #71 - Posted by: Travis H. at April 22, 2011 6:59 AM

Way to go Chief Smith! Very inspiring!

#35 Freddie - Tell that to Rob Orlando, who is 5'8".
As a moderately tall person (6'0") with really long arms, I sometimes muse on the increased difficulty of pull-ups (for example), because I have more distance to cover in my pull. However, I can't let myself fall into that mindset.
If I feel deficient in an area, I need to train specifically to overcome my weaknesses and not chalk it up to genetics. I am simply trying to be the best that I can be.

By the way, your row times are much better than mine. Good job!

Comment #72 - Posted by: Augustus at April 22, 2011 7:14 AM

M/42/255#

8:20

New to CF. Not feeling to bad about this one.

EW

Comment #73 - Posted by: Eric at April 22, 2011 7:22 AM

9.23 on damper 6

Comment #74 - Posted by: NAMWIZ at April 22, 2011 7:23 AM

7:21.7 pr

This was a new pr by 8.8 sec. This is hysterical since I haven't logged anything on the Concept 2 since January! Setting pr's without any practice is a strong testament to the Crossfit routine.

Comment #75 - Posted by: flyman/m/43/206/6' at April 22, 2011 7:25 AM

Regarding damper comments... every machine is slightly different and it is impossible to compare if you just report your damper settings. The important number is the drag factor as this will be uniform accross machines.

To deterimine drag factor on a PM3 or PM4:
1. Press Menu|Back until the Main Menu is displayed. 2. Select More Options. 3. Select Display Drag Factor.

Recommended drag is between 100 and 140. This is going to be around 4-8 damper. I prefer the higher end of the range.

Comment #76 - Posted by: flyman/m/43/206/6' at April 22, 2011 7:30 AM

My rower is not a concept and doesn't measure meters. Any help with a general idea of how many calories this might be?

Comment #77 - Posted by: Kelso at April 22, 2011 7:31 AM

9:46

Comment #78 - Posted by: Hale at April 22, 2011 7:32 AM

Drag that LDH!!!

Comment #79 - Posted by: FFW at April 22, 2011 7:41 AM

As Rx'd
7:45 on 6 damper, avg. watts around 125 or so.
That was my first time ever rowing, I'm pretty happy with it. Looking forward to these workouts in the future!

Comment #80 - Posted by: Will 18/M/5'8"/175 at April 22, 2011 7:47 AM

7:10.6 (26 s/m)

New gym PR by ~3 seconds, but its 11.2 seconds off my lifetime PR of 6:59.4 that I set in a local rowing competition back in January.

Did a little bit of experimenting with things today. Set the damper a little higher than I usually do and tried to pace things (1:44 splits was the goal) rather than come out guns blazing like I normally do on these.

Comment #81 - Posted by: Shane Jensen@Crossfit Rehoboth (23/5'11"/185) at April 22, 2011 7:48 AM

I have a cable pulley machine I can use to row if I sit on a skateboard and tie my feet down. (Works ok for now)

How much weight should I use?

M 38 205# Just started CF 3 months ago. And did periodized training for 20 years prior to Cf.

Comment #82 - Posted by: Mano at April 22, 2011 7:49 AM

8:44

Comment #83 - Posted by: Roger M. at April 22, 2011 7:52 AM

@Freddie
I'm 5'4 and yes I feel your pain but.. No Excuses just push yourself.
“Don't wish it were easier, wish you were better.”

Comment #84 - Posted by: Matt at April 22, 2011 7:54 AM

7:49 resistance level 9. Harder than I thought it would be!

Comment #85 - Posted by: baz moulder at April 22, 2011 7:58 AM

m/25/165/5'8"

Still rowing.

6:28

Comment #86 - Posted by: Matt at April 22, 2011 8:12 AM

re #65 - kelso . . . yesterday I rowed 500 meters and noticed it was 30 calories . . . so maybe 120 calories gets you there?

Comment #87 - Posted by: mitch at April 22, 2011 8:19 AM

7:49.3 as rx'd

Comment #88 - Posted by: SB at April 22, 2011 8:22 AM

m/52/158
run 1 mile-10:20
subbed 200 sdlhps 15 min

Comment #89 - Posted by: DAVID LINGLE at April 22, 2011 8:32 AM

m/28/146/5'7
8:21 as rx'd

Comment #90 - Posted by: Michael at April 22, 2011 8:35 AM

7:52.7

PR by 29.1 seconds. Watching the WOD Demo and reviewing the tips helped.

Congratulations Assistant Chief Rick Smith and all the best!

Comment #91 - Posted by: gb 43/m/71"/185# at April 22, 2011 8:41 AM

200 SDHP (45#)

11:50

Comment #92 - Posted by: James M/28/5'7"/155 at April 22, 2011 8:48 AM

21-15-9 deadlift @ 225 lbs, HSPUs

Brian W. 10:50
Alan H. 11:17
Cedric F. 11:28 @ 115 lbs.

Comment #93 - Posted by: Alan H. in Kabul at April 22, 2011 9:02 AM

ha ha, this is too ironic - why oh why couldn't this have come up as one of the Sectional WODs???

Oh well. The hopper giveth and the hopper taketh away.

I am actually going to pass on this one and work on my very apparent weaknesses (overhead lifts) instead.

Comment #94 - Posted by: Kamper M/46/205/74" at April 22, 2011 9:05 AM

7:19

Underworld - Rez helped me push through on the ipod.

Comment #95 - Posted by: Cameron at April 22, 2011 9:10 AM

8:04
First 2k row

Comment #96 - Posted by: Jo F/28/5'8'' at April 22, 2011 9:17 AM

7:55
Drag factor of 125

PR by 2 seconds for this lightweight short-limbed guy -- I'll take it!

Great video today; excellent review of rowing fundamentals and a solid performance by Scott to set an example. Thanks also to Greg Hammond of C2 for his comment reminding us to keep the chain and handle level.

Comment #97 - Posted by: Bill M. m/46/5'3"/133 at April 22, 2011 9:22 AM

I'm perplexed by this defense of the Games-standard pushup. I remember back in the day when Coach was asked to justify the kipping pullup. He went to the gym, picked an athlete, got out a stopwatch, and determined empirically whether regular or kipping pullups produced more power.

Comment #98 - Posted by: Latham at April 22, 2011 9:24 AM

300 workout: 15:42

Comment #99 - Posted by: casiz at April 22, 2011 9:45 AM

Tough!

30 y/o, 262 lbs

Time = 8:44

Comment #100 - Posted by: Rene M at April 22, 2011 9:47 AM

8:08 as Rx

Comment #101 - Posted by: Ken 30/M/5'8/170 at April 22, 2011 10:05 AM

F/42/149/5'6
7:54

Comment #102 - Posted by: JuliAnn at April 22, 2011 10:07 AM

Sub 1 Mile run: 7:53

Comment #103 - Posted by: Jaci Millsap at April 22, 2011 10:12 AM

7:49 (damper=5)

Comment #104 - Posted by: coyo at April 22, 2011 10:21 AM

7:45 (damper on 5)

Comment #105 - Posted by: mlt at April 22, 2011 10:38 AM

7:14 (damper on 5)

Comment #106 - Posted by: Mick 41/5'8"/165 at April 22, 2011 10:44 AM

8:04

Comment #107 - Posted by: jo at April 22, 2011 10:46 AM

Did yesterday's Games Open WOD:

7 rds+ 5 cleans+ 2 TTB

Killer WOD, seemed like a long time before the beep, beep of my watch!!

m/37/6'1"/205

Comment #108 - Posted by: Rough Robbie at April 22, 2011 10:58 AM

9:24

Comment #109 - Posted by: Andy Reiman at April 22, 2011 11:00 AM

m/22/69"/190

2k row: 7:04 holy cow that CRUSHED me after a morning on the Obstacle course (a most humbling experience)...

Comment #110 - Posted by: Hark at April 22, 2011 11:08 AM

M/38/5"9"/168

7:57 as RXd

Comment #111 - Posted by: Dave at April 22, 2011 11:12 AM

As Rx'ed

8:48.8

Comment #112 - Posted by: DajM 33/M/5'7"/150 at April 22, 2011 11:19 AM

7:49.0 at damper 5
One of us is rusty, I was thinking, either me or the machine, though I probably don't want to explore that too deeply.

Comment #113 - Posted by: TRN III at April 22, 2011 11:28 AM

7:26. Good times.

Comment #114 - Posted by: Tony M/34/6'1"/2051bs at April 22, 2011 11:37 AM

Thanks a lot Mitch! That's a good starting point. The hard thing has been to try to figure out how much damper my rower has (it's not adjustable). I'm not sure how the power generated compares, as I would guess that's where the computer on my rower "measures" the calories. It seems like hitting a moving target, but I think that's a good rough estimate. Is everyone else getting about 120 cals?

Comment #115 - Posted by: Kelso at April 22, 2011 11:40 AM

9:09

Comment #116 - Posted by: Allen, K at April 22, 2011 11:52 AM

m/6'1/185/34
6.54.4 as rxd

Comment #117 - Posted by: Guy at April 22, 2011 12:15 PM

m/26/205/6'1''

8:13

Comment #118 - Posted by: JPeterson at April 22, 2011 12:16 PM

Row 2K

Did 200 reps with 100# on a universal row machine
8:19

M/45/185/5'9"

Comment #119 - Posted by: Dan Wilcox at April 22, 2011 12:26 PM

1st time adding rowing ot CF or CFE workouts. Pretty cool exercise. 2K row @8:42 @ resistance 8.
M/40/6'0/180

Comment #120 - Posted by: Norm3 at April 22, 2011 12:36 PM

so, i guess Mr. Jackson Jr. fears technological progress and the remarkable versatility of new Apple products. for the sake of consistency, i hope he uses carrier pigeons and the US postal service to deliver his correspondence. oh, and he also hates the environment for wanting to use so much paper (sarcasm).

Comment #121 - Posted by: MikeE at April 22, 2011 12:38 PM

Sub'd w/200x 45# SDLHP
8:56

Comment #122 - Posted by: chavez at April 22, 2011 12:43 PM

First time I've ever done this long of a row.
8:00 on the nose.

Comment #123 - Posted by: Brett C. m/29/6'0"/170lbs. at April 22, 2011 12:48 PM

AM WOD:

Deadlift--5/225, 5/275, 3/295, 1/315, 1/335, 365(f 2x)

5 Rounds for time: 10 Deadlift at 225#, 25 double-unders: 8.03

PM WOD:

Row 2K: 7.35

Comment #124 - Posted by: Ben 32/5'5"/142 at April 22, 2011 12:53 PM

f/41/180/5'11"

this is in my wheelhouse.... but that doesn't make it any more enjoyable for me to do. I was feeling much the same way about this 2k as I have for many erg competitions or erg tests I've done in my previous life... nervous.

Anyway... 7:31.4

This would be a pb for my post-rowing life that started around 15 years ago.

Comment #125 - Posted by: JuliePlatt at April 22, 2011 12:53 PM

Did yesterday's pc/ttb/wb today. Results posted there.

Nice job Julie!

Comment #126 - Posted by: Carole F/52/5'6"/133 at April 22, 2011 1:26 PM

8:34

Comment #127 - Posted by: TZ at April 22, 2011 1:26 PM

M/25/205/6'1"

8:35

Comment #128 - Posted by: mbury at April 22, 2011 1:36 PM

Thank you CF community for all of your kind words. CF has given me a new lease on life. The folks at CF Mansfield, TX inspire me to do more and better every day. I'm ready. 3,2,1 Go!

Comment #129 - Posted by: Rick Smith at April 22, 2011 1:37 PM

CFWU x 3, with L pullups.

7:34 (PR)

Damper setting 5, targeted 1:55 splits. Last 500m was the fastest, need to shoot for 1:50 splits next time.

Comment #130 - Posted by: Sheldon N (M/33/6'/185) at April 22, 2011 1:42 PM

m/36/165
8:12

Comment #131 - Posted by: j.galt at April 22, 2011 1:43 PM

as rx'd

7:42 damper at 5

Comment #132 - Posted by: Bells 38/195 at April 22, 2011 1:55 PM

This is one I didn't have to scale. Like to see results from some more folks in my age bracket.

9:04 damper @ 6

m/68/74"/205

Comment #133 - Posted by: dhopeiii at April 22, 2011 1:58 PM

9:24 at level 10 resistance. Kept my speed around 36-40 spm. Male-5'8"- 53- 185# - never really rowed for time before- my 4th month doing CF yesterday's workout had me pretty spent- glad for this one today , was able to just sit down and crank it out- I am overwhelmed at some of these numbers people are posting- motivation to get better ! Cannot imagine going that fast ! Mike

Comment #134 - Posted by: Mike at April 22, 2011 2:09 PM

26 years old...been Crossfitting a year....started at 280...currently 246...2k row ...7:10...

Comment #135 - Posted by: Brandon at April 22, 2011 2:12 PM

3x CFWU
2K row - 7:24 PR

Comment #136 - Posted by: Erik 34 | M | 72" | 201lb at April 22, 2011 2:17 PM

7:27
as rx'd at 5

Comment #137 - Posted by: Magnus 25/5'8"/160 at April 22, 2011 2:20 PM

3 Rounds of:
2 minute speed bag
1 minute H2H Kettlebell drills w/20k bell
2 minute heavy bag
1 minute H2H Kettlebell drills w/20k bell
M/53/6’/210

Comment #138 - Posted by: Pete In Sun City at April 22, 2011 2:23 PM

10 min amrap of
max reps push ups (odd # minutes)
max reps squats (even # minutes)
start each min with 5 burpees, remainder of minute do assigned movement
326 reps

rest 10 minutes

2k row
8:36 @ 5

Comment #139 - Posted by: aermio m/32/5'7"/150 at April 22, 2011 2:34 PM

sub 1 mile run

time: 6:17.35

Comment #140 - Posted by: PCal at April 22, 2011 2:42 PM

Sub'd 200 x 45# Sumo Deadlift High Pull (1 SDHP per 10m)... 7:40.46

Used 2 x 22.5# dumbbells this time.

Comment #141 - Posted by: Jim 40/5'11"/165 at April 22, 2011 2:50 PM

7:03

Comment #142 - Posted by: JFC at April 22, 2011 3:03 PM

40M/5'10"/170#

W/U: skipped.

As Rx: 7:26.

C/D: skipped.

New PR by 0:15. Damper on 7. Fell short of my targeted pace. Had to skip lunch today and boy could I feel it. Legs fatigued early.

Comment #143 - Posted by: rjf (Since 07-20-07. WOD no. 1030) at April 22, 2011 3:18 PM

8:31

Comment #144 - Posted by: Rob at April 22, 2011 3:24 PM

m50/6'2"/195
subbed 2 miles hill run + 100 cable rows @75lbs

Comment #145 - Posted by: bobr at April 22, 2011 3:25 PM

cfwu (1 round only)

as r'xd 7:42.6

Comment #146 - Posted by: Tim 34/5' 10/ 165 at April 22, 2011 3:44 PM

M/34/5'4"/142lbs
As RX'd
7:58

Comment #147 - Posted by: Matthew Burritt at April 22, 2011 3:47 PM

Finally did the CF Games open 11.4

Right now, OH Squats are my main goat. Need better shoulder and wrist flexibility. So I did it with #40.

Score: 93 reps (0 Rnd + 3 MUs)

Comment #148 - Posted by: JF Lauzon - Wakefield, QC m/24/165/5'10 at April 22, 2011 4:04 PM

cfwux1, static neck-shoulder stretch, 1 pood KB swing x 10, shoulder dislocates w/bar

7:45.9

First 2K row! 7:20 reasonable target for next time.

c/0 - Universal bench - 105x8, 120x8, 135x8, 150x8, 165x8, 180x5

Comment #149 - Posted by: matt h - m49 | 5'11" | 189lb at April 22, 2011 4:12 PM

200x 45lb SDHP
no warm up, not timed
split 20/20/20/20/40/50/30

Comment #150 - Posted by: ajax at April 22, 2011 4:12 PM

7:08 RX'd

Comment #151 - Posted by: D. Swan at April 22, 2011 4:13 PM

8:27

Comment #152 - Posted by: Saheed at April 22, 2011 4:20 PM

as r'xed: 7:25

added on 3 sets of deadlift at 225#

M/24/6'1"/206lbs

Comment #153 - Posted by: harrison at April 22, 2011 4:21 PM

subbed 800 meter runs (3):

3:45-3:40-3:38

Laura f/48/5'7/150

Comment #154 - Posted by: power-girl at April 22, 2011 4:22 PM

with damper at 3.5 ... didn't realize was supposed to set it at 10

7:22

Comment #155 - Posted by: Callum at April 22, 2011 4:23 PM

7:20

Comment #156 - Posted by: KAMRIN at April 22, 2011 4:39 PM

Subbed 200 SDHP with 15# bar - 5:42

jess f/34

Comment #157 - Posted by: Jessica at April 22, 2011 4:43 PM

7.20.4

Comment #158 - Posted by: controlfreak at April 22, 2011 5:04 PM

7:26

Comment #159 - Posted by: ScottMacArthur at April 22, 2011 5:06 PM

m/20/5'8/160

Row 2K

Time: 7:41

Curled up into a ball and died shortly after! haha

Comment #160 - Posted by: Drewpy at April 22, 2011 5:09 PM

@Callum #153
There is no Rx'd damper setting and its not a resistance like a weight. Think of the damper more like a bicycle gear, if you're strong but slower chose a lower gear (higher damper setting towards 10). If you're light and quick chose a high gear (lower damper setting towards 1). Alot of Crossfitters keep it in the middle somewhere.
Ultimately, everyone rowed a distance of 2K for time regardless of the damper setting.

Comment #161 - Posted by: Erik 34 | M | 72" | 201lb at April 22, 2011 5:10 PM

As Rx, 6:58. Tough one!

Comment #162 - Posted by: Lowman at April 22, 2011 5:17 PM

m/56/160
8:41 as Rx'd

Comment #163 - Posted by: Peter at April 22, 2011 5:44 PM

as RX'd. on #4 damper

8:28.9

m/47/225/72"

Comment #164 - Posted by: Todd at April 22, 2011 5:54 PM

200 SDHPs 45#

10;01

Comment #165 - Posted by: Sinal M/31/5'9"/215 at April 22, 2011 5:59 PM

SCOTT IS THE MAN!!!

Comment #166 - Posted by: Megan C at April 22, 2011 6:01 PM

200 SDLHP 45#

7:45

Comment #167 - Posted by: ferb44 181# at April 22, 2011 6:05 PM

6:43.8

as rx'd

Comment #168 - Posted by: Marky Mark at April 22, 2011 6:13 PM

9:44

Comment #169 - Posted by: thinlizzie at April 22, 2011 6:23 PM

day behind so doubled up:

long WU then 11.5

10 rnds + 13 WB's (328 reps)

(20min rest)

row 2k 7:18.9

Sumo DLx3:225-315-315-315
weighted PU/Dipx3:90-115-90

last 6min of 11.5 were TOUGH.

later,
b

Comment #170 - Posted by: brian p m/34/5'8-1/2"/168 at April 22, 2011 6:33 PM

7:50, not bad, I know I could have pushed myself more.

Comment #171 - Posted by: Jose S. at April 22, 2011 6:38 PM

7:34

m/36/240

Comment #172 - Posted by: Greg L at April 22, 2011 6:49 PM

8:30

Comment #173 - Posted by: Mauricio Carneiro at April 22, 2011 7:07 PM

as rx'd
8:14

Comment #174 - Posted by: brittk at April 22, 2011 7:24 PM

7:26.9 as rx'd
m/27/5'9/177

Comment #175 - Posted by: jb at April 22, 2011 7:30 PM

45/172

Used bowflex set at 100

250 rows- 8:09

Comment #176 - Posted by: Rick Cantu at April 22, 2011 7:32 PM

9:12 after a 2.75 mi run on the treadmill

Comment #177 - Posted by: georgecole3 at April 22, 2011 7:46 PM

M/38/170/5'10"

8:00

Comment #178 - Posted by: Steve Muggridge at April 22, 2011 7:50 PM

8:20

Comment #179 - Posted by: TRIPKASE m/38/160 at April 22, 2011 8:04 PM

Worked on Power Snatch EOM at 195 for a warmup. The row smoked me! Congrats Chief!

as rx'd 7:48

Comment #180 - Posted by: vernon "armyflightmedic" m/32/205/6'0" at April 22, 2011 8:13 PM

8:32 M/23/5'11"/213

Comment #181 - Posted by: Joseph at April 22, 2011 8:54 PM

7:22.8 (PR)

m/39/5'11"/165
Retired Army First Sergeant
Clarksville, TN

Comment #182 - Posted by: mark nash at April 22, 2011 9:27 PM

8:43.6 Damper 10. Should have set damper a little lower to keep a consistent power output. Metcon improving. Looking forward to Saturday's wod.

Comment #183 - Posted by: JDM at April 23, 2011 4:29 AM


22/m/140lbs
10:42

I had trouble staying focused with this one, I found it easy to zone out and not push myself. Maybe I just had a bad day or I suck at rowing haha

Comment #184 - Posted by: Alex W at April 23, 2011 5:02 AM


22/m/140lbs
10:42

I had trouble staying focused with this one, I found it easy to zone out and not push myself. Maybe I just had a bad day or I suck at rowing haha

Comment #185 - Posted by: Alex W at April 23, 2011 5:02 AM

m/28/5'8"/193

Sub'ed 1 Mile Treadmill Run - 2 Degree Incline

6:56

Comment #186 - Posted by: Justino at April 23, 2011 6:11 AM

Congrats to Asst Chief Smith. Awesome representative of commitment to a noble profession. You demonstrate that commitment not only in a long career but your commitment to getting in shape and staying with crossfit.

Good luck in your retirement!!

Comment #187 - Posted by: Curty at April 23, 2011 6:53 AM

24 / M / 5'9" / 135lbs

Thursday
Snatch 1-1-1-1-1-1-1

90-92F-90-92-95-100-102 plus bonus 105


Friday
Complete as many rounds and reps in 20 minutes of:
105 pound Power clean, 5 reps
10 Toes to bar
15 Wall ball shots, 12 pound ball

6 rounds plus 2 power cleans

Comment #188 - Posted by: BC at April 23, 2011 9:26 AM

subbed 65lb sdhp's
0-68/69-100/101-120/121-140/141-160/161-170/171-180/181-190/191-200

8:39

Comment #189 - Posted by: Troy at April 23, 2011 10:40 AM

1st - 6:54
10 minute rest
2nd - 6:58

yuck

Comment #190 - Posted by: BJS M/6'0/180 at April 23, 2011 10:51 AM

Row 2500 m
6:43

Comment #191 - Posted by: Sean Sessel at April 23, 2011 11:13 AM

8:22

about 30 min after wod 11.6

Comment #192 - Posted by: Raph at April 23, 2011 11:56 AM

7:57, as Rx'ed.

Comment #193 - Posted by: Kevin C. (M/52/5'11"/172) at April 23, 2011 12:38 PM

7:38 Rx'd

After doing 3-ROUNDS: 10 Power Snatch @ 65# & 20 Ring Dips in 5:01. It was amazing.

Introduced a personal training client to rowing today following the workout above :) He now has respect for our University CREW team.

Comment #194 - Posted by: Jake "The Image" Fisher at April 23, 2011 2:09 PM

7:08

Comment #195 - Posted by: Repto M/40/5'11''/220 at April 23, 2011 3:25 PM

35/M/6'00/190

7:21 (pr by :02)

Comment #196 - Posted by: Dan D. at April 23, 2011 3:44 PM

M/65/184-Row 2K (estimated on Total Gym)
18:08

Comment #197 - Posted by: peejay2 at April 23, 2011 6:09 PM

12:37

Comment #198 - Posted by: myles456 at April 23, 2011 6:48 PM

M/26/158 GregA-wu

8:08 PR

Comment #199 - Posted by: Y. Zhou at April 23, 2011 11:15 PM

8:30 on the 5 resistance setting.

Comment #200 - Posted by: Frenchy at April 24, 2011 3:21 AM

Row 2500 m
6:43

would love to see the video of this. pretty sure that would be a world record pace for the 2k

Comment #201 - Posted by: TB at April 24, 2011 6:39 AM

10 mins on FTS rower

Comment #202 - Posted by: greg 39/6'3"/217 at April 24, 2011 6:44 AM

M/36/204lbs

9:14 on 3.

Comment #203 - Posted by: Brian Diez at April 24, 2011 8:33 AM

M/24/5'9/155lbs

7:53 as Rx'd

Resistance 6 - Concept 2

Any input on an appropriate level to use on a Concept 2? I just decided to go one notch over half.

Comment #204 - Posted by: lwoody at April 24, 2011 11:28 AM

Subbed 200 45lb SDHPs.

8:28

Made it to rep 60 before taking my first breather. Didn't need to stop as much as I thought I would.

Comment #205 - Posted by: Alton 31yo, 5'11", 175lbs at April 24, 2011 3:29 PM

7:44.7
Not extremely happy with my time. But not too upset. Did the first 500 at damper 10 then moved it to in between 4 and 5 the rest of the way.

Comment #206 - Posted by: Chaun M/22/6'6"/200 at April 24, 2011 3:40 PM

8:21 Concept 2, 1st time rowing

Comment #207 - Posted by: Mike T at April 24, 2011 4:05 PM

as Rx'd:

7:42

Comment #208 - Posted by: Ken Mitchell at April 24, 2011 4:30 PM

As Rx'd.
7:40 (PR)


Mrs. Miyagi
As Rx'd.
8:36 (PR)

Comment #209 - Posted by: Miyagi m/31/165.2# at April 24, 2011 5:03 PM

As rx'd: 7.20.9
(10) minutes after chipper from 4/22

Comment #210 - Posted by: Mike Honcho M/32/5'10"/180 at April 24, 2011 5:07 PM

6:38

Comment #211 - Posted by: smacdad at April 24, 2011 6:33 PM

7:37
Damper 6.5
Set off too fast for 1st 500m
Lungbusting all out arms pulled out of sockets couldn't go faster if I tried.

M/42/6'2"/196

Comment #212 - Posted by: StevieC at April 25, 2011 12:24 AM

SDHP 9:41 having a cold killed it...

Comment #213 - Posted by: stitchez at April 25, 2011 1:01 AM

m/32/5'8"/170lb

ran 1 mile instead,

7:40

Comment #214 - Posted by: Adam Hamm at April 25, 2011 6:46 AM

7:54 as rx'd at JC

Ran 10 sprints upstairst afterwards alternating running backwards sideways and sprints

Comment #215 - Posted by: Cleveland at April 25, 2011 7:40 AM

43/m/176cm/72kg

As rx'd

7:20.4

1:47.2
1:50.2
1:52.8
1:50.2

About 5 seconds faster than last time, improved in all four 500m splits. The PM3s ReRow feature helps.

Comment #216 - Posted by: Memuc at April 25, 2011 8:39 AM

As rx'd 8:20

Comment #217 - Posted by: PhilH/40/5' 10"/210/Crossfit BD: 19 Sep 2010 at April 25, 2011 9:54 AM

Rest day before Spartan Race in Miami on the 23rd

Comment #218 - Posted by: Ted - Ocala, Florida (35/190/6'1") at April 25, 2011 10:51 AM

7:52

Comment #219 - Posted by: B. Rhaly at April 25, 2011 1:01 PM

8:53.8

Comment #220 - Posted by: Prakash Surya at April 25, 2011 1:30 PM

8:25 (pr)

the babe 10:57

Comment #221 - Posted by: al deezy m/34/150 at April 25, 2011 2:31 PM

9:30
F/17/5'6/135

Comment #222 - Posted by: Krista at April 25, 2011 3:03 PM

3 mile run
21:09
Then
1000 M Row
4:10
Then
50 Weighted Sits
25 Push-ups
Woud have done 2000M row, but was behind on WOD's and running and needed to catch up.

Comment #223 - Posted by: dyagg at April 25, 2011 3:27 PM

8:53 at level 3

Comment #224 - Posted by: DavisBenDavis at April 25, 2011 3:58 PM

7:41 @ 5*

Comment #225 - Posted by: jshep 25/6'1/210 at April 25, 2011 4:29 PM

Subbed SDHP w 45lbs

6:00 pr

Was traveling a few weeks ago and did my only 2 -2000m rows on a concept 2

Best time was 7:37 not at wod intensity.

Comment #226 - Posted by: Kevin McClellan 49/195 at April 25, 2011 6:40 PM

Row: 2K.
8:50 (PB by 0:06). Ears all messed up from diving, poor balance.

Comment #227 - Posted by: Harpo m/43/145/5'7" at April 25, 2011 8:18 PM

7:28 damper 7

Comment #228 - Posted by: travis reese m/24/175/68 at April 26, 2011 11:29 AM

7:52

Comment #229 - Posted by: Tap M/43/175 at April 26, 2011 12:00 PM

8:02
next time sub 8!
f/41/120/5'5"

Comment #230 - Posted by: Tine Neff at April 26, 2011 12:49 PM

9:13

Rowed 2K after my Deadlifts (04-26-11)

Comment #231 - Posted by: liv4tris at April 26, 2011 3:53 PM

M/35/195/6'4"

7:18.3--2nd best time ever, but doing something wrong cause back hurt day after

Comment #232 - Posted by: TimT at April 26, 2011 4:40 PM

m/43/72/185

8:18

Comment #233 - Posted by: Derek at April 26, 2011 7:31 PM

7:43

was aiming for under 8 min, so this was a win

Comment #234 - Posted by: clark at April 27, 2011 8:24 AM

CFWU x 3; ASquats and Pullups

8:29 on stopwatch; Damper 6

screen went to black stripes right around 1450M, fiddled a re-start and did another 500M, had watch running as well for a 8:29

Comment #235 - Posted by: F15E_WSO/M/48/180 at April 27, 2011 11:34 AM

Started a bit slow since I had no warm up. Better time likely if I'm going hard from beginnning.

8:20

Comment #236 - Posted by: BrianR m/49/6'2"/188 at April 27, 2011 11:45 AM

7:57

Comment #237 - Posted by: MJS at April 27, 2011 12:42 PM

M/34/145lbs/5'5"

Damper on level 5
8:03

Comment #238 - Posted by: Brandon Burritt at April 27, 2011 4:06 PM

8:20. goal was sub 8 min. slow start cost me.

Comment #239 - Posted by: ecp2 at April 27, 2011 4:41 PM

as rx'd lvl 10
7:13 first time
iz

Comment #240 - Posted by: jt m/27/74''/205 at April 27, 2011 6:08 PM

as rx'd
7:13
iz

Comment #241 - Posted by: jt m/27/74''/205 at April 27, 2011 6:13 PM

m/43/200/5'11"

row 2k
Concept model C, PM2, damper=5
7:27.9 (PR). 1st time under 7:30.

The estimated time to completion display is great, I only discovered it recently. Makes it easier to keep a good pace. Did my best to keep it at 7:30 throughout, then increased slightly the last 200.

Comment #242 - Posted by: slowwweak at April 27, 2011 6:39 PM

as rxd
7.33.5

Comment #243 - Posted by: Jonblaze at April 28, 2011 9:43 AM

8:16 damper7

Comment #244 - Posted by: gerschey at April 28, 2011 10:25 AM

8:24

200 sdlhp 20k

Comment #245 - Posted by: zenoperegrinus at April 28, 2011 10:40 AM

6:58

Damper 6. Happy to beat seven minutes...this one really had me puffing at the end!! Would like to get 6:40 at some point.

M/26/5'11''/195

Comment #246 - Posted by: Kent at April 28, 2011 1:47 PM

7:45.3 Damper=4

1st 2k for time! Goal was sub 8min. Started the first 400m a lil too fast then found a good pace.

Comment #247 - Posted by: JesseH at April 28, 2011 1:53 PM

7:21 as rx'd

Comment #248 - Posted by: scugs at April 28, 2011 3:13 PM

WU
2K row
7:48.3
done on 04/28/2011
M/50/197#/72"

Comment #249 - Posted by: RB at April 28, 2011 5:26 PM

WOD #77 - Done on 4/28. Finally broke down and got a gym membership at a local Globo. Sorry CrossFit, but just can't afford a box membership right now. On the plus side, the gym is CF friendly. First time on a Concept 2 and I gotta say, I enjoyed it. Did this with the damper between 4 and 5.

Greg A.'s warmup
WOD Time - 8:57.2

M/42/5'11"/258

Comment #250 - Posted by: Pat Overton at April 28, 2011 5:57 PM

As Rx'd - 7:58

M/27/170

Comment #251 - Posted by: Joshua at April 28, 2011 7:41 PM

3/3/3 squat (225, 255, 285)

2k row: 7:56

Comment #252 - Posted by: Casey at April 28, 2011 7:49 PM

as rx'd
7:33

m/36/228

Comment #253 - Posted by: Toby D at April 29, 2011 4:39 AM

8:08 tried way too early to push the pace

Comment #254 - Posted by: brent howard at April 29, 2011 4:43 AM

200 45# SDHP

12:17

Comment #255 - Posted by: Henry M at April 29, 2011 11:19 AM

8:24.6

Comment #256 - Posted by: Phong at April 29, 2011 4:31 PM

8:27

Comment #257 - Posted by: Ross at April 29, 2011 7:46 PM

7:42

Comment #258 - Posted by: JFA at April 30, 2011 10:20 AM

M55 240

8:36.6 Cardio sucks at this time.

Comment #259 - Posted by: do_b330 at April 30, 2011 2:28 PM

m/225/36/6"0

as Rx'ed

9:03 damper set on 3

Comment #260 - Posted by: j-seal at May 1, 2011 11:58 AM

8:25

Comment #261 - Posted by: Dexter at May 2, 2011 4:17 PM

7:40
Damper on 6

Comment #262 - Posted by: Devin D at May 2, 2011 4:36 PM

8:24

Comment #263 - Posted by: dsm19 M / 32 / 6'0 / 210 at May 2, 2011 6:21 PM

5:54. .....200 SDHP

Comment #264 - Posted by: Pacers at May 3, 2011 10:07 AM

8:11

Comment #265 - Posted by: Chris O. M/41/5'10"/200 at May 3, 2011 12:37 PM

7:12

Comment #266 - Posted by: JDisch at May 3, 2011 2:03 PM

7:35

Comment #267 - Posted by: Kevin - M/190/6'/39 at May 5, 2011 6:15 AM

5:33

Comment #268 - Posted by: MoGreene at May 6, 2011 8:52 AM

m/37/5'9/182
CFWU-3. Reg. Superman. Burgener. DU. K to E.
7:43
Little fatigued in middle. Pleased w/finish. Good range. Think heel drive was pretty good. Keep arms straighter??? Work on good shrug at end.
7/21/08: 7:42

Comment #269 - Posted by: jrm at May 7, 2011 7:23 PM

7:53

Comment #270 - Posted by: nsb at May 10, 2011 9:02 AM

8:20

Comment #271 - Posted by: BCG at May 10, 2011 9:13 AM

As rx'd, 7:27.0

Tried to take today as more of an active recovery day, but hard not to race the clock. Tried to row semi-comfortably until the last 200m, where I pulled hard.

Cash-out: 23 burpees (yesterday + today)

Comment #272 - Posted by: Mel/38m/5'10"/175 at May 13, 2011 11:11 AM

did jump rope, 500 reps

7:56

Comment #273 - Posted by: Manchild at May 17, 2011 4:06 AM

8.40 - first time rowing, need to push harder

Comment #274 - Posted by: Faleep at May 18, 2011 6:19 AM

5-24-2011
8:04 - first time ever on rower.

Comment #275 - Posted by: Scott Shirley at May 24, 2011 1:33 PM

8:15

Comment #276 - Posted by: bookworm at May 26, 2011 4:14 PM

M/23/70"/190#

As rx'd

8:19

Comment #277 - Posted by: Bill Gibson at May 26, 2011 6:36 PM

26/m/204

8:51

CF day 2

Comment #278 - Posted by: Sam J at June 16, 2011 7:28 AM

Road my bike to/from work (raining coming home :()
13:02
200 SDHP sub for rowing so I could do this at home :)

Comment #279 - Posted by: Doug at July 12, 2011 4:19 PM

200x SDHP 1,5pood kettabell

Comment #280 - Posted by: Michał at November 12, 2011 7:48 AM

m/34/5'9"/164

8:32

Comment #281 - Posted by: jiggastemple at March 22, 2012 9:57 PM

M/26/166 Foam roller WU

2nd WOD today, training up for tough-mudder in July.

1 mile run on treadmill, 4-6% incline, 5.5-6.0 mph - 10:30

2k row, 8:41

Comment #282 - Posted by: Y. Zhou at March 27, 2012 8:23 PM

7:38, 26 year old male, 5'11" 235
First Crossfit workout...how's my time?

Comment #283 - Posted by: Dylan at March 28, 2012 12:51 PM

8:10

Comment #284 - Posted by: ac at April 29, 2012 10:03 AM

M#13 : 30 pull up 50 double under 30 burpees 50 double under 30 kettlebell swing 24 Kg 50 double under 30 push press 40 Kg 50 double under

Comment #285 - Posted by: Marc at January 1, 2014 10:17 AM

8:59

Comment #286 - Posted by: dcyn at October 14, 2014 9:27 PM
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