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

Rowwwwwing!

Nice work scott!!!!!

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

Thank you for your service, Chief.

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

http://sports.yahoo.com/olympics/blog/fourth_place_medal/post/Man-runs-99-miles-home-after-completing-London-M?urn=oly-wp125

not sure what to say

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.

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

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

Whats a sub for this?

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.

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.

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!!!

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

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

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.

8:48

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

Enjoy your retirement Chief!

#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.

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

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

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

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

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.)

nice work Scott

9:04

7:24

M.37.175.5'10"

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.

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.

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

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

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.

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

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!

M/31/6'0"/217

7'39

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

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

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 !

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.

7:35

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

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

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

7:39

7:48...this is all goodness!

#35 - Freddie

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

9:20.

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

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?

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.

7:59

m/45/185

9:09

6:56

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

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!

6:50

Fell off the rower at end!!!

M/45/170lb

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

7:10:2

Still pumped up from last weekend's cert!

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

7:18m

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

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

7:51

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)

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

Rx'd 7:49

7:45

M/29/5'8"/178

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.

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

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

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!

M/42/255#

8:20

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

EW

9.23 on damper 6

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.

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.

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

9:46

Drag that LDH!!!

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!

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.

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.

8:44

@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.”

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

m/25/165/5'8"

Still rowing.

6:28

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

7:49.3 as rx'd

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

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

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!

200 SDHP (45#)

11:50

21-15-9 deadlift @ 225 lbs, HSPUs

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

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.

7:19

Underworld - Rez helped me push through on the ipod.

8:04
First 2k row

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.

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.

300 workout: 15:42

Tough!

30 y/o, 262 lbs

Time = 8:44

8:08 as Rx

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

Sub 1 Mile run: 7:53

7:49 (damper=5)

7:45 (damper on 5)

7:14 (damper on 5)

8:04

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

9:24

m/22/69"/190

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

M/38/5"9"/168

7:57 as RXd

As Rx'ed

8:48.8

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.

7:26. Good times.

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?

9:09

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

m/26/205/6'1''

8:13

Row 2K

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

M/45/185/5'9"

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

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).

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

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

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

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.

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

Nice job Julie!

8:34

M/25/205/6'1"

8:35

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!

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.

m/36/165
8:12

as rx'd

7:42 damper at 5

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

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

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

3x CFWU
2K row - 7:24 PR

7:27
as rx'd at 5

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

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

sub 1 mile run

time: 6:17.35

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

Used 2 x 22.5# dumbbells this time.

9:43

Damper Setting #5

M/47/69"/204#

7:03

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.

8:31

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

cfwu (1 round only)

as r'xd 7:42.6

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

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)

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

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

7:08 RX'd

8:27

as r'xed: 7:25

added on 3 sets of deadlift at 225#

M/24/6'1"/206lbs

subbed 800 meter runs (3):

3:45-3:40-3:38

Laura f/48/5'7/150

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

7:22

7:20

Subbed 200 SDHP with 15# bar - 5:42

jess f/34

7.20.4

7:26

m/20/5'8/160

Row 2K

Time: 7:41

Curled up into a ball and died shortly after! haha

@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.

As Rx, 6:58. Tough one!

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

as RX'd. on #4 damper

8:28.9

m/47/225/72"

200 SDHPs 45#

10;01

SCOTT IS THE MAN!!!

200 SDLHP 45#

7:45

6:43.8

as rx'd

9:44

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

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

7:34

m/36/240

8:30

as rx'd
8:14

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

45/172

Used bowflex set at 100

250 rows- 8:09

9:12 after a 2.75 mi run on the treadmill

M/38/170/5'10"

8:00

8:20

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

as rx'd 7:48

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

7:22.8 (PR)

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

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.

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

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

m/28/5'8"/193

Sub'ed 1 Mile Treadmill Run - 2 Degree Incline

6:56

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!!

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

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

8:39

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

yuck

Row 2500 m
6:43

8:22

about 30 min after wod 11.6

7:57, as Rx'ed.

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.

7:08

35/M/6'00/190

7:21 (pr by :02)

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

12:37

M/26/158 GregA-wu

8:08 PR

8:30 on the 5 resistance setting.

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

10 mins on FTS rower

M/36/204lbs

9:14 on 3.

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.

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.

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.

8:21 Concept 2, 1st time rowing

as Rx'd:

7:42

As Rx'd.
7:40 (PR)

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

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

6:38

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

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

m/32/5'8"/170lb

ran 1 mile instead,

7:40

7:54 as rx'd at JC

Ran 10 sprints upstairst afterwards alternating running backwards sideways and sprints

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.

As rx'd 8:20

Rest day before Spartan Race in Miami on the 23rd

7:52

8:53.8

8:25 (pr)

the babe 10:57

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

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.

8:53 at level 3

7:41 @ 5*

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.

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

7:28 damper 7

7:52

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

9:13

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

M/35/195/6'4"

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

m/43/72/185

8:18

7:43

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

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

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

8:20

7:57

M/34/145lbs/5'5"

Damper on level 5
8:03

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

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

as rx'd
7:13
iz

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.

as rxd
7.33.5

8:16 damper7

8:24

200 sdlhp 20k

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

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.

7:21 as rx'd

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

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

As Rx'd - 7:58

M/27/170

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

2k row: 7:56

as rx'd
7:33

m/36/228

8:08 tried way too early to push the pace

200 45# SDHP

12:17

8:24.6

8:27

7:42

M55 240

8:36.6 Cardio sucks at this time.

m/225/36/6"0

as Rx'ed

9:03 damper set on 3

8:25

7:40
Damper on 6

8:24

5:54. .....200 SDHP

8:11

7:12

7:35

5:33

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

7:53

8:20

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)

did jump rope, 500 reps

7:56

8.40 - first time rowing, need to push harder

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

8:15

M/23/70"/190#

As rx'd

8:19

26/m/204

8:51

CF day 2

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

200x SDHP 1,5pood kettabell

m/34/5'9"/164

8:32

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

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

8:10