August 8, 2011

Monday 110808

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

Post times to comments.

Compare to 100918.

CFCookevilleL1_CFChampionsL1_CFMaximusL1_USDL1_CFBrisbaneL1_CFColosseumCPC_th.jpg

Enlarge image

CrossFit Level 1 Certificate Courses: CrossFit Cookeville, CrossFit Champions, CrossFit Maximus, University of San Diego, CrossFit Brisbane.
CrossFit Coach's Prep Course: CrossFit Colosseum.


"The Grip" with Coach Mike Burgener, CrossFit Journal preview video [wmv] [mov]


Games Vault: Womens Triplet Sprint, Heat 5 - video [wmv] [mov]


"The Heady Thrill of Having Nothing to Do" by Scott Adams, The Wall Street Journal.

Posted by Pukie at August 8, 2011 5:00 PM
Comments

Coach recommends hook grip for clean and snatch; what about deadlift? I find it's the grip(or lack thereof) which is limiting me to increase weight. What grip are most people using for heavy deadlifts?

Comment #1 - Posted by: RichK at August 7, 2011 5:28 PM

SEVAN WHERE is vol 2 of behind the scenes??
post it up bro!!!

Comment #2 - Posted by: khris at August 7, 2011 5:43 PM

Wow, just finished Level One training at Cookeville, Tn. Still feeling two days of working on movements and "Fran". Such a great facility, and the Training Staff is the best group I have met. The patience, attention to details, helpful, and very easy to talk to. As a relative new comer, I never felt overlooked. Thank you, Thank you. If you ever have the opportunity to attend a course, go! JRC

Comment #3 - Posted by: J Chaffin at August 7, 2011 5:58 PM

Thanks to the Cert staff @ crossfit Brisbane for an awesome weekend! Everything i wanted and more. As a crossfitter, personally, it was abt taking one (or 2 or 3 or 4...) step back but to be able to now move 10 steps ahead and as a trainer/coach my ability to train other will infinitely improve....
Who knew a broomstick could do so much damage

Comment #4 - Posted by: Eli at August 7, 2011 6:17 PM

I would just like to say that there is no better feeling than working out at a non-CrossFit affiliated gym, and having someone say to you mid-workout, "Wow, you are working like crazy." And you only have enough energy to respond with one word, "CrossFit."

Comment #5 - Posted by: Nigel A. at August 7, 2011 6:36 PM

Get your motor running.

Comment #6 - Posted by: Prolix at August 7, 2011 6:45 PM

The Lexington Cert was tight like a tiger. Russell, Nicole, Bobbi, and Christmas all did a great job not only explaining Crossfit movements and principles but demonstrating as well. Just when you think you're getting good at a movement, they have more corrections. Absolutely amazing experience. Thanks.

Comment #7 - Posted by: Mike V at August 7, 2011 6:59 PM

Crossfit Cookville LV 1 Cert. was extremely fun, informative and well worth the time. The coaches and instructors have an abundance of information that they were more than willing to share. Thanks to Crossfit Cookeville and the staff plus the coaches for putting on this cert. FINISH STRONG!

Comment #8 - Posted by: Justin H at August 7, 2011 7:23 PM

The L1 Cert at Brisbane was absolutely fantastic. It exceeded my expectations in almost every way. The most impressive part was the trainers themselves - I have somebody to aspire to be like in both character and as a trainer.

Thank you so much Matt, Doug, Drummond, Brett and Lily(date?)!!!!

Comment #9 - Posted by: Matt K at August 7, 2011 7:36 PM

CFchampions cert was great, staff was on point!!!! thank you to all the coaches, it was hard to keep my cool around so many CF all-stars. Also impressed in the enthusiasm from them. Learned so much and was very impressed on how they coached the volume of people attending. I never felt over looked or felt like I slipped through the crack. I feel like I have such a stronger foundation in the fundamental movements now. Thanks again coaches.

Comment #10 - Posted by: hunter at August 7, 2011 8:45 PM

Why such a long rest time?

Comment #11 - Posted by: Mike H at August 7, 2011 9:03 PM

Awesome weekend at the Cert, CrossFit Brisbane. Thanks Matt, Danny, Dougie, Lily, Brett & Drummond for sharing the knowledge! I have been CrossFitting for about 4 years now and you are right Eli, that broomstick got real heavy, real quick! All the presenters were awesome, well versed and full of energy which made it a great experience. I even managed to find my muscle up again, wooohooo! Thanks again Dougie for making me give it another go!

Comment #12 - Posted by: Mon at August 7, 2011 9:56 PM

Mike H- I think if you're rowing the 500m right you'll need those 3 minutes to rest.

Comment #13 - Posted by: steve N at August 7, 2011 10:15 PM

Awesome weekend at Cert, University of San Diego, we just got home 1:40 a.m. It was certainly worth the drive from Arizona. Thanks to wonderful coaching Miranda, Joe, Josh, Nadia, Eric, and Katie. I learned so much and it was a great experience. It was so professional, great energy, and lots of fun. I look forward to attending more courses.

Comment #14 - Posted by: Lynn Foss at August 8, 2011 1:50 AM

I like rowing. Finaly found something where my times seem to be respectable:

1.46
1.50
1.52
1.48

Comment #15 - Posted by: Des Newell at August 8, 2011 2:09 AM

m/46/185

1:56
1:55
2:01
2:00

Comment #16 - Posted by: cosmo at August 8, 2011 2:31 AM

1:44.9
1:49.8
1:52.7
1:58.2

Comment #17 - Posted by: gb 44/m/71"/185# at August 8, 2011 2:43 AM

RichK for deadlifting heavy weight, use an asymetrical grip. Face one palm forward, the other backward. I do not hook grip a deadlift, because there is no point where you turnover the hands, palms facing the ceiling/sky.

Comment #18 - Posted by: Joseph at August 8, 2011 2:56 AM

1:36.0
1:39.3
1:42.1
1:44.6
Dont go for a bunch of pulls. Long hard steady.

Comment #19 - Posted by: charbs 195/m/26 at August 8, 2011 3:00 AM

m/25/182

1.42
1.44
1.48
1.46

Comment #20 - Posted by: Anders at August 8, 2011 3:00 AM

1:40
1:40
1:41
1:41

Comment #21 - Posted by: Rookie at August 8, 2011 3:25 AM

1:58
1:55
1:56
1:55

f/45/6'1"/151

Comment #22 - Posted by: Erika at August 8, 2011 3:59 AM

Subbed with 45lbs SDHP. Didn't land the barbell on the floor after each rep because the plates are too small and the neighbours wouldn't like it, hope that's okay.

Times: 1:39, 1:50, 2:48, 2:26

The problem for me after round 2 was that I felt wrist pain/burning during that. First round was 50 straight, second one 40-10 and after that I could only do 20 or 25 on the first "set", followed by 10-15 reps after which my wrist couldn't handle it again. It also felt a little bit stiff after the rounds. Any ideas how to avoid that? Or is it just because I'm not used to endurance sessions yet?

Comment #23 - Posted by: Chris E at August 8, 2011 4:23 AM

5:22 total

Comment #24 - Posted by: Shane G 6'3"/220/27 at August 8, 2011 4:23 AM

45lb SDHP subs

2:11
2:02
2:51
2:47

Comment #25 - Posted by: Jason S. at August 8, 2011 4:36 AM

1:47.4
1:47.7
1:53.3
1:54.2

Comment #26 - Posted by: Mark & Theresa at August 8, 2011 5:03 AM

1:38
1:39
1:41
1:42

Comment #27 - Posted by: Justin R M/5'11"/180/34 at August 8, 2011 5:23 AM

The Coaches Prep Course should be renamed the
"No Rep Cert" in homage to A.Bozman!
Serious thanks to Chuck, EC and their above sidekick - you are great Instructors and educators who are producing better teachers - I learned alot this weekend - PROPS!

Comment #28 - Posted by: Watcher at August 8, 2011 5:49 AM

1:31
1:25
1:32
1:36

45lb SDHP sub

Comment #29 - Posted by: Dave W 27 5'7" 180 at August 8, 2011 6:10 AM

1:47
1:45
1:42
1:44

Comment #30 - Posted by: Julius at August 8, 2011 6:11 AM

Funny enough, I had crummy sleep last night and so I decided to row this morning instead of doing the group-class WOD at my box. I laughed when I looked at the mainsite after my workout and saw what the WOD was!

2:00
1:55
1:50
1:54

Comment #31 - Posted by: Art M38 5'8, 195 at August 8, 2011 6:30 AM

2:02
2:12
2:02
2:09

Damper @ 6

Comment #32 - Posted by: NAMWIZ at August 8, 2011 6:31 AM

1.36
1.37
1.38
1.39

Comment #33 - Posted by: Rob m/30/5'11"/185 at August 8, 2011 6:58 AM

Long time since I could type:

As Rx'ed

5 damper

2:18
2:04
2:00
1:52

Comment #34 - Posted by: Hale at August 8, 2011 7:07 AM

147.1
145.6
150.1
146.8

Comment #35 - Posted by: Robin at August 8, 2011 7:08 AM

As rx;d:

1:32
1:36
1:44
1:43

Damper setting 8

Used to doing this workout with a five minute rest. Three minute rest makes a HUGE difference.

Comment #36 - Posted by: Barberic at August 8, 2011 7:14 AM

1:50
1:53
1:54
1:50
Total- 16:27

Damper @ 1

Comment #37 - Posted by: Milo of Croton at August 8, 2011 7:15 AM

First WOD as RX'd! 2:20, 2:23, 2:14, 2:21

Comment #38 - Posted by: B.L. at August 8, 2011 7:52 AM

1.35.2
145.8
150.1
150.7
Rest 10 mins then
5 rounds
5 2pood kb swings
20 unbroken double unders
3.48

Comment #39 - Posted by: Jonblaze at August 8, 2011 7:57 AM

1.55, 1.55, 1.59, 2:02
Wod 2-
3rds of:
5 hspus (1abmat)
5 kbs 53lbs
4:45

Comment #40 - Posted by: brittk at August 8, 2011 8:11 AM

Thanks to CrossFit Champions for hosting our Level 1 cert this past weekend. And a huge thanks to all our coaches for the weekend.. Chris, Zach, Lance, Nichole, Lindsey and Cherie. You guys all did a fantastic job keeping over 60 crossfitters organized and motivated all weekend long.

Comment #41 - Posted by: Larry M at August 8, 2011 8:12 AM

1:35
1:43
1:51
1:54
Sub'd SDHP w/ 45lb bar

Comment #42 - Posted by: voodoo at August 8, 2011 8:13 AM

If you sub with sdhp how do you time your rounds?

Comment #43 - Posted by: Ng at August 8, 2011 8:42 AM

50# bar SDHP sub:

1:50
1:40
1:49
1:27
Forearms are gonna feel it tomorrow... Having a time to beat sure makes all the difference on the last round

Comment #44 - Posted by: Moe at August 8, 2011 8:54 AM

1:43
1:41
1:40
1:39

Comment #45 - Posted by: Travis Whatcott at August 8, 2011 8:58 AM

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

Comment #46 - Posted by: Tapio M at August 8, 2011 9:01 AM

wow, my times look like crap. I'm proud of them anyway cuz it's my 5th week of crossfit. I'm just happy I can do the rx.

2:27
2:35
2:32
2:22

Comment #47 - Posted by: Krista at August 8, 2011 9:04 AM

M/6'0"/206#

1:37.3
1:33.6
1:37.6
1:43.9

Comment #48 - Posted by: Nathan M. at August 8, 2011 9:06 AM

cory
as rx’d
1:47.9
1:47.7
1:49.8
1:48.0

Comment #49 - Posted by: cory at August 8, 2011 9:07 AM

13:28 total.

1:13, 1:07, 1:04, 1:08 for rounds. sdhp=45lb sub.

Comment #50 - Posted by: baqdraft57 at August 8, 2011 9:13 AM

27/m/5'11"/218ish
1:28.2
1:37.0
1:37.5
1:41.4

Comment #51 - Posted by: Nickosaurus at August 8, 2011 9:41 AM

1:54, 1:45, 1:40, 1:47 Damper-6.

Attempting negative splits and was hoping to finish with a 1:35, but lower bi's and forearms were rocked after doing yesterday's sixty SDHP's

Comment #52 - Posted by: LongIslandIceTea at August 8, 2011 9:49 AM

31/m/72"/208

1:38
1:52 (Didn't take my full 3min rest...bad idea)
1:47
1:40

Comment #53 - Posted by: CrazyFay13 at August 8, 2011 10:06 AM

If anyone is looking for something random and fun i did this workout i made up today. just wasnt feeling the mainsite...

6 rounds for time:

40 yard sled pull (185 pounds)

5 handstand pushups

10 hanging leg lifts

10 tractor tire flips (up a hill if you got one)

i <3 Crossfit.

Comment #54 - Posted by: spencerbrett at August 8, 2011 10:07 AM

46/m/5'10"/165

Haven't been on the C2 since March but my 500 PR is 1:40.0 so my thoughtful, experienced and rational inner coach wrote the following goals for each set:
1:58
1:55
1:55
1:52

Then my rash, impulsive and irrational inner athlete took over and eked out the following:
1:50.5
1:57.4
2:10.6
1:59.7

My only hope is that the pain of rounds 3 and 4 will convince my stupid inner athlete to listen more to my wise inner coach.

Comment #55 - Posted by: Dane Thomas at August 8, 2011 10:09 AM

1:24 1:30 1:40 1:35 4.5 damper

Comment #56 - Posted by: vince at August 8, 2011 10:21 AM

Kevin
M/52/5'11"/174

Display broken on the gym's rower, so, I just rowed as hard as I could for 2 minutes on all four rounds.

Carole
F/53/5'6"/133

"Annie" in 6:30

Doug
M/18/6'/180

"Grace" in 3:50

Comment #57 - Posted by: Kevin C. (M/52/5'11"/172) at August 8, 2011 10:31 AM

m/40/6'3/265
1:40 1:44 1:49 1:46 (with c2 set to 10)

3x20 kb swings (10 each arm/ set) 50 lb kb

Comment #58 - Posted by: mongo at August 8, 2011 10:57 AM

total time {not counting rest time of course} 7.57

Comment #59 - Posted by: Tucker M. at August 8, 2011 10:59 AM

1:45-1:46:-1:51-1:51

m/37/6'1"/200

Comment #60 - Posted by: Rough Robbie at August 8, 2011 11:03 AM

I like rowing too...

1:31
1:32
1:33
1:31

Comment #61 - Posted by: Matthias at August 8, 2011 11:06 AM

1:33
1:36
1:42
1:47

m/30/6'/209

Comment #62 - Posted by: Adam Y. at August 8, 2011 11:12 AM

Lot of people in the gym today so rests wound up a little longer than 3:00

1:29.1
1:39.2
1:41.7
1:40.8

Comment #63 - Posted by: Shane Jensen@Crossfit Rehoboth (23/5'11"/185) at August 8, 2011 11:19 AM

M/41/6'1"/193
1:42/1:39/1:41/1:47
Finally got a Concept 2 and was able to do this WOD :)
Did Max. C&J afterwards: 155/165/175/185F/185F

Comment #64 - Posted by: Andres at August 8, 2011 11:19 AM

1:31
1:40
1:49
1:45

m40/6'3"/205

Comment #65 - Posted by: Johnboy at August 8, 2011 11:32 AM

I would like to thank Nicole, Cheri, Lindsay, Lance, Zak and Chris (so sorry if I misspelled anyone's name) for a welcoming experience yesterday at CrossFit Champions. I arrived a bit early, was afforded the opportunity to be a wall flower, checked it flawlessly, took the exam, issued my certificate and exited. Very professional and effective. I attended my Level 1 almost three years ago and was as thrilled leaving yesterday as I was leaving Charlotte. Impressive people, educators and instructors.

Comment #66 - Posted by: Hatch at August 8, 2011 11:33 AM

1:42
1:51
1:52
1:55

Cut a total of 22 seconds off total rowing time from 100918.

Comment #67 - Posted by: Bill M. m/46/5'3"/133 at August 8, 2011 11:34 AM

@ ng. With a clock.

1:40 55 pulls
1:38 56 pulls
1:42 59 pulls
1:49 60 pulls

damper @8

Comment #68 - Posted by: mike at August 8, 2011 11:46 AM

M/39/6'5"/211

As RX'd:

137.8
137.9
140.0
137.7

Trail run for 20:49 after the workout. Distance Unknown.

Comment #69 - Posted by: Dave Smyth at August 8, 2011 11:48 AM

Big ups to the Level 1 staff who came to Lexington! Russell, Christmas, Bobbi, and Nicole got me ready to coach athletes.

Comment #70 - Posted by: Charlie at August 8, 2011 11:51 AM

1:40.0
1:44.0
1:44.4
1:46.8

Comment #71 - Posted by: TRN III at August 8, 2011 11:59 AM

M/34/175/5'8"

1:38
1:40
1:43
1:48

Comment #72 - Posted by: Marco at August 8, 2011 11:59 AM

17:30

Also added sumo deadlift high pull: 21 reps/27lb bar

Comment #73 - Posted by: Lis at August 8, 2011 12:08 PM

M/56/5'10/170

1:49
1:49
1:47
1:46

Comment #74 - Posted by: Demps at August 8, 2011 12:17 PM

York, Maine PD Crossfitters came up with the "31 heroes" workout in memory of our heroes from Afghanistan who paid the ultimate.

AMRAP 60 Mins:
31 Cal row
31 24" Box jump
31 20lb Wall balls
31 Pull Ups
31 Ring dips
31 40lb KB swings
31 65lb SDHP

We started in an attempt to do 5 rounds but changed to AMRAP as we were doing it and had to get ready for our 1600 hr shift. RIP Heroes!!

Comment #75 - Posted by: Curty at August 8, 2011 12:18 PM

145-149-153-153
Damper 3.5

Comment #76 - Posted by: Alan M/45/180# at August 8, 2011 12:23 PM

Soft workout.

6 reps of 500m superset with 20dips total distance 3km total dips 100, no rests. All rows under 1.50/500m.

Comment #77 - Posted by: Tom at August 8, 2011 12:25 PM

1:42
2:27
1:50
1:49

timer messed up on the second one.

Comment #78 - Posted by: AGL at August 8, 2011 12:32 PM

My time was 16:17 total including rest time.

Comment #79 - Posted by: Mikef at August 8, 2011 12:35 PM

Rowed for four years in HS/College, so I am actually competitive on this WOD!!! YES!!

!:39.6
1:40.5
1:41.6
1:41.1
Rest Time: 803m

For those of you looking to bring your times down, try not to spend your whole 3 mins just sitting between rounds. A light row for at least the 90 seconds before you start up again is crucial to maintaining that heart rate and keeping your muscles loose! Can't wait to do more rowing!

Comment #80 - Posted by: Saam at August 8, 2011 12:42 PM

Oh, and finished with tabata pushups (score of 7 because of bad shoulder still...) and tabata squats (score of 13, but at the end I definitely could have done 15 or 16 I think)

Comment #81 - Posted by: Saam at August 8, 2011 12:43 PM

1:52:2
1:52:7
1:52:2
1:52:2

Comment #82 - Posted by: Brad Wilson 38m/180#/5'9" at August 8, 2011 12:49 PM

27/m/5'11"/175
1:37
1:46
1:50
1:50

Hurting and couldn't breath!

Comment #83 - Posted by: justaman - liberty, sc at August 8, 2011 12:56 PM

1:47
1:42
1:45
1:43

Comment #84 - Posted by: John Fletcher at August 8, 2011 1:05 PM

Had a great weekend @ the Crossfit Cert in Lexington. Thanks to the instructors and gym for hosting it. I learned that there is always room for improvement in every move and would have liked even more time in the hands on sessions. I loved the tips and queues given and can't wait to apply them in the future.

Comment #85 - Posted by: Jessie at August 8, 2011 1:18 PM

I accidentally rested only 2 minutes, oh well.

1:41
1:45
1:50
1:51

Forgot to post yesterday's WOD 16:04 only subbed 25lb plate thrusters for wall balls. Burpees were like hitting a brick wall.

Comment #86 - Posted by: PadenW at August 8, 2011 1:26 PM

1:42
1:46
1:44
1:44

Comment #87 - Posted by: jomofrodo at August 8, 2011 1:26 PM

22/M/5'10"/165
1:33
1:36
1:34
1:38

Comment #88 - Posted by: Matthew Vesey at August 8, 2011 1:26 PM

row as rx´d
17:03

3 min rest then
800 m run
20 squats
30 60 cm box jumps
5 rds
28:57

30 mins later feeling fresh, i must have gone unintentionally easy. No one to motivate you to go harder is the worst part of working out solo.

Comment #89 - Posted by: Meiksolo M35/ 84 kg/ 185cm at August 8, 2011 1:31 PM

Krista #47,

Great effort on your rowing! Remember, Crossfit is always you vs. you. Come back to this WOD in 3 months and take a look at how much faster you go.

Welcome aboard. Fasten your seat belt.

Comment #90 - Posted by: bingo at August 8, 2011 1:47 PM

1.41
1.41
1.44
1.46

First time I have rowed in anger for a long while. Been getting ready to open up my own BOX here in Scotland within the next few weeks so time has been precious.WOD and work.......repeat!!! Luv it

Comment #91 - Posted by: Ned at August 8, 2011 1:50 PM

43/m/176cm/73kg

1:40.8 (1:41.0)
1:40.2 (1:42.2)
1:42.9 (1:42.5)
1:41.4 (1:42.9)

Damper at 5/6 except for round 3 with damper at 4/5 (didn't work so well. With lifting shoes.

Comment #92 - Posted by: Memuc at August 8, 2011 1:51 PM

F/25/122/5'5"
@ 10

2:28
1:57
2:08
1:58

I have never felt so unbelievably sick after a Crossfit work out. Took me nearly 30 mins to shake the feelin and quit hovering the trash can!! Gave it my all. Wish i did better. Try again next month :)

Comment #93 - Posted by: Jessica at August 8, 2011 1:56 PM

1.43.6
1.48.4 (I slacked)
1.44.7
1.44.1

27/m/200cm/87kg

Comment #94 - Posted by: Sebastiaan at August 8, 2011 1:56 PM

1:44.2
1:44.4
1:44.2

Comment #95 - Posted by: d00d at August 8, 2011 2:02 PM

My wife and I are looking for an affiliate that is hosting FGB6 in south FL (Miami, Ft. Lauderdale, Holloywood). We live in the Keys, so there is not a box down here we can visit. We have been doing Crossfit for about 1.5 years now, and really want to participate in this event. Please email me at john@cranepoint.net if you have any suggestions. Thank you very much.

Comment #96 - Posted by: john h at August 8, 2011 2:07 PM

what is the recommended damper setting on this? What would be the damper setting for Fight Gone Bad as well?

Comment #97 - Posted by: Matt at August 8, 2011 2:07 PM

M/39/178cm/87 kg

1:39
1:45
1:48
1:48.5

Comment #98 - Posted by: Phoenix-Germany at August 8, 2011 2:11 PM

1:48
1:53
1:53
1:55

Comment #99 - Posted by: aermio m/32/5'7"/150 at August 8, 2011 2:47 PM

SDHP @ 45lbs for 50 as sub

55pr, 58,114,58

Comment #100 - Posted by: Kevin McClellan 49 at August 8, 2011 2:52 PM

M / 26 / 172 cm / 63 kg

1:42:75
1:45:97
1:54:18
1:50:08

Comment #101 - Posted by: Pedro at August 8, 2011 2:53 PM

M/37/6'2"/192lbs

CrossFit Noooob!! Working out at my gym on Post for a month before I join the local CrossFit gym. Athlete background and current military but being a father of 2 kids under 2 has killed my fitness! CrossFit is going to be my savior.

Warm-up:
3 Rds-5 P/U's, 10 Push-ups, 15 squats

Work-out:
1:50
1:53
1:53
1:57

Wow...I'm an out of shape slug. That kicked me in the a$$!

Comment #102 - Posted by: Justin at August 8, 2011 3:13 PM

1:43.6
1:45.5
1:46.6
1:45.9
Consistently bad!

Comment #103 - Posted by: SB at August 8, 2011 3:25 PM

2:06
2:11
2:13
2:13

Comment #104 - Posted by: Thinlizzie at August 8, 2011 3:26 PM

A. Back Squat: 3-4 reps x 5; rest 2 min
B. L-Pull Ups; 4 reps x 7; rest 60 sec
C. Heavy Hamstring Curls (subbed for GHD raises) 12 reps x 4; rest 1 min

Then: WOD as Rx'd
1:38 - 1:38 - 1:43 - 1:49
This was killer after Heavy Squats and Heavy hamstring curls.

After WOD
Hill Runs: Grinder Pace x 6 , Fast pace x 3

Comment #105 - Posted by: Michael T at August 8, 2011 3:36 PM

Started doing the Main Site programming. I need to have that element of surprise with my workouts. When I plan a month in advance, it kind of takes that element out of it.

4 Rounds:
Row 500m
Rest 3 min

1:36.9
1:37.3
1:37.2
1:39.4

Not too quick, but at least I’m consistent.

Comment #106 - Posted by: Kevin - CFMoncton at August 8, 2011 3:43 PM

F/23/155 lbs

Damper @ 10
2:09, 2:07, 2:05, 2:01

Huge fan of this WOD!!

Comment #107 - Posted by: Lexx at August 8, 2011 3:51 PM

2nd WOD today, negative split ftw!
1:52.5
1:52.3
1:46.5
1:43.1

Comment #108 - Posted by: Patch 24/M/6'0"/165 at August 8, 2011 3:53 PM

1:42.4
1:42.4
1:42.0
1:42.0

Comment #109 - Posted by: Jacek at August 8, 2011 4:07 PM

8:08 total time
First time doing Crossfit WOD. Felt really good. Keep them coming.

Comment #110 - Posted by: Tim at August 8, 2011 4:11 PM

Love rowing, bad rt elbow, bad left ham, so what, I can still row with wrists extended & no pain...

w/u - cfwu x 1 (10's no pullups)

w/o - 2:07.4 - 2:00.4 - 1:52.2 - 1:45.2

Sucking wind pretty well after #4

c/d - 5x20 rev wrist curls, 2x7 115# BP, Tabata L-Sit progressions

Comment #111 - Posted by: matt h - m49 | 5'11" | 185 bwt at August 8, 2011 4:22 PM

1:52.5
1:49.2
1:49.8
1:52.6

Comment #112 - Posted by: Kyle A. at August 8, 2011 4:26 PM

here's an even better WOD, push a brokedown SUV filled with a couple grand parents and grandkids 200m by yourself, do this your business attire at 3 in the afternoon, all this while numerous able bodied adults look on, with a "better him than me" look on their faces,

Comment #113 - Posted by: j-n-ca at August 8, 2011 4:35 PM

@ mike h & steve n -

The other reason for a long rest time is the pathway a 500m row addresses.

See 'What is Fitness?' p. 4-5, http://library.crossfit.com/free/pdf/CFJ-trial.pdf, wfs.

Comment #114 - Posted by: matt h - m49 | 5'11" | 185 bwt at August 8, 2011 4:36 PM

2:09
2:06
2:18
2:13
Haven't done a workout like this since I was in college on the rowing team.... great to work like this again!

Comment #115 - Posted by: Jamie C. at August 8, 2011 4:38 PM

40M/5'10"/170#

W/U: BS, 13x2 at 45-65-95-115-135-155-185-205-225-245-275-295-315.

As Rx: total time (minus rests): 6:53 (active rest day).

C/D: skipped.

Off PR by 0:02. Second time doing this WOD. Last time, I was feeling pretty beat-up and didn't hit my best times. Today I was even slower (1:39 - 1:42 - 1:45 - 1:47). But, it was an active rest day. So I played around with SPM, technique, etc.

Comment #116 - Posted by: rjf (Since 07-20-07. WOD no. 1111) at August 8, 2011 4:41 PM

m/23/196

1:31
1:46
1:51
1:50

Comment #117 - Posted by: Adam Russett at August 8, 2011 4:42 PM

subbed 50 sdhp per round (45lb)
1:18
rest 3:01.1
1:03.7
rest 3:00.6
1:09.2
rest 3:00.5
57.7
total 13:31.2

rest 9:02.2 (lost a second somewhere)
work 4:28.6 (lost a second somewhere)

Comment #118 - Posted by: Mark Lovelace at August 8, 2011 4:47 PM

Great trainers, great facility, and great experience getting L1 Cert in Cookeville! Good luck to my fellow new ambassadors of our sport/life style of Crossfit!!

Comment #119 - Posted by: Dumaka at August 8, 2011 4:54 PM

2:02/1:58/2:02/1:58

Comment #120 - Posted by: preacherman at August 8, 2011 5:07 PM

1:38
1:40
1:43
1:46
Rx'd Damper 5

m/28/170/6'

I did this with my dad.
m/59/170/5'10"
2:08
2:05
2:02
1:57

'Row 500m? Four times? That's all?' - Yeah Dad, that's all...

Comment #121 - Posted by: PeteMcP at August 8, 2011 5:17 PM

m/39/6/190ish
As Rx'd
1:49
1:49
1:51
1:51

f/29/501/140ish
As Rx'd
2:04
2:04
2:06
2:07

Comment #122 - Posted by: Jeremy A. Olive at August 8, 2011 5:32 PM

The Level 1 Cert staff in Lexington...Russell, Bobbi, Christmas, and Nicole...were so professional, down to earth, and excellent teachers. It was a great experience. Thanks!

Comment #123 - Posted by: camela at August 8, 2011 5:34 PM

m/260/6'/35
just did total time
as rxd 16:23.9

Comment #124 - Posted by: jstick911 at August 8, 2011 5:34 PM

1:31.90
1:34.40
1:37.14
1:37.76

pleased with my consistency in time.

Comment #125 - Posted by: Nic.A at August 8, 2011 5:34 PM

1:38.0
1:40.8
1:44.4
1:49.2

average: 1:43.1

Comment #126 - Posted by: GU997 M/42/197/5'10" at August 8, 2011 5:49 PM

m/6'2"/215/25
1:32.6
1:33.8
1:34.3
1:33.8

Couldn't walk right for a bit after that one. haha! Great workout! So much fun!

Comment #127 - Posted by: Nick Carriere at August 8, 2011 5:51 PM

1:46
1:53
1:52
1:49

Comment #128 - Posted by: Scott Harrison at August 8, 2011 6:00 PM

As Rx'd
Damper 5

1:45
1:47
1:54
1:57

Comment #129 - Posted by: Cronin at August 8, 2011 6:07 PM

Down at Fort Dix, NJ, just trying to maintain. Chief, sorry, can't make it over for lunchtime WOD's at BH 66 (not with our current schedule anyway).

1:52-1:48-1:49-1:55

Comment #130 - Posted by: james.patrick [M/49/66"/135] at August 8, 2011 6:29 PM

27/5'11"/195lbs
As Rx'd

1:43
1:48
1:53
1:52

That was awesome.

Comment #131 - Posted by: Jacob Hayes at August 8, 2011 6:32 PM

I would never do this one on my own programming - too scary!

1:36.9 (PR)
1:44.5
1:46.3
1:46.4

1:43.5 average

Wasn't as bad as I feared, just couldn't push through the burn any harder. Last 150m on each round was awful. I did lay on the floor and twitch for 5 minutes or so after...

Comment #132 - Posted by: Mike Mc 33/5'9"/167.5# at August 8, 2011 6:34 PM

33yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.
Row 500M

As rx’d: 1:45.9 – 1:46.6 – 1:47.0 – 1:49.3
Foam roll after
Compared to 100918: 1:42.5 – 1:41.2 – 1:46.0 – 1:45.5

Comment #133 - Posted by: Sesoku at August 8, 2011 6:51 PM

M/32yrs/6'0"/175

As Rx'd
1:38
1:48
1:56
1:53

Tough! Legs are smoked...

Comment #134 - Posted by: mike at August 8, 2011 6:59 PM

M/29/5'10/225
16:45 with rest times included so
7:45 spent rowing.
just joined a new gym and they actually have a rowing machine that tracks distance and calories so no more subbing rows for me.

Comment #135 - Posted by: david at August 8, 2011 7:03 PM

M/29/5'10/225
16:45 total time so 7:45 rowing
joined new gym and it has an actual row machine that measures distance and calories so no more subbing for rows

Comment #136 - Posted by: david at August 8, 2011 7:05 PM

1:36
1:43
1:50
1:48

Comment #137 - Posted by: MarcusG 30 5'9" 160 at August 8, 2011 7:06 PM

1:38 2:00 1:53 1:50

Comment #138 - Posted by: ccraft at August 8, 2011 8:07 PM

137.5
136.8
137.4
137.6
Damper 5.5

162/5'9"/33yrs
Legs were definitely my weakest link.

Comment #139 - Posted by: Tyson von Guenthner at August 8, 2011 8:43 PM

wow, I think I found another weakness. The 3 min rest was brutal, did not feel recovered at all!
1.30
1.41
1.45
1.47

Comment #140 - Posted by: Matt Swift at August 8, 2011 8:45 PM

It has been years since I did a WOD. This one fit in with my workout schedule so I decided to try it:

1:41.8
1:41.0
1:41.4
1:39.7

Comment #141 - Posted by: Laurion Burchall at August 8, 2011 9:45 PM

1:51
1:54
1:56
1:58

Comment #142 - Posted by: Mike 29/5'10"/200 at August 8, 2011 10:32 PM

@ Matt (#97)

The damper setting is something that varies from erg to erg (rowing machine). What you should use as a measure, though, is the "drag factor" which can be figured out from the rowing machine. (google how to determine drag factor for whichever model erg you are on)

For people trying to simulate actual rowing, you want a drag of about 120, which corresponds to a damper of about 4-5. I personally recommend a this drag and damper setting for everyone, regardless of experience/strength, because it is the best balance of strength and technique. Also, increasing drag (or setting a damper of 10) if you aren't trained in rowing technique could be really bad for your back, so try to set it according to your level of familiarity with the machine. With my years of rowing experience, I still set it at a drag of 120 or so just because that is what rowing on a shell in a river feels like.

Comment #143 - Posted by: Saam at August 8, 2011 10:38 PM

Vacation WoD:

"Mary": 20" AMPRAP, 5 HSPU, 10 alternating pistols, 15 Pull-ups

9 rounds, 1 HSPU

Definitely not a PR, though I do not have my journal and cannot recall what it is. Did pull-ups on the side of some monkey bars in a playground. The bar was fat, and therefore more difficult to do the pull-ups unbroken.

Comment #144 - Posted by: Espinosa m/26/5'11"/165 at August 8, 2011 10:49 PM

M/25/5'7"/138

Subbed 45# SDHPs for Row:

1. 1:34
2. 1:48
3. 1:59
4. 1:35

Comment #145 - Posted by: Fidencio Hinojosa at August 8, 2011 11:10 PM

1) 3:10
2)2:36
3)2:37
4)2:40
Damper: 10

F/27/5'0/125

Comment #146 - Posted by: Danielle at August 8, 2011 11:18 PM

1:37
1:41
1:46
1:48

Pretty disappointed in my last two...just ran out of gas. Went with damper 10 on the first 2 and damper setting 8 on the last 2. Not sure what effect that had on my times because I was smoked. Still...better than last time.

NEVER QUIT!!

Comment #147 - Posted by: Dan Blackmon (M/37/5'10"/180lb) at August 8, 2011 11:50 PM

1:48
1:48
1:52
1:52

Comment #148 - Posted by: david at August 8, 2011 11:53 PM

M38/6'1"/180#
1:44,1:44,1:44,1:43

Comment #149 - Posted by: Justin Stewart at August 9, 2011 12:18 AM

as RX'd:

1:50.2
1:39.9
1:40.1
1:38.2

Apart from that third set almost negative split them, oh well there is always next time.

Comment #150 - Posted by: C at August 9, 2011 2:01 AM

30/6'8"/225

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

Comment #151 - Posted by: Stretch at August 9, 2011 5:11 AM

4 rounds for time of:
15 pull-ups on cross bar of soccer goal
Run down and back x4 on field~424 yards (53 paces)
Rest 3 min
2'09"
2'11"
2'13"
2'14"

Comment #152 - Posted by: Tim 34/5'10/165 at August 9, 2011 6:06 AM

Been a while:
1:53
1:53
2:00
2:00

Comment #153 - Posted by: Sting M/46/155/69" at August 9, 2011 6:36 AM

Level 1 Cert at Lexington's Crossfit Maximus made me realize a few things:
1) I am weak
2) I can be strong
3) Technique is key
A great facility and Russell, Bobby Jo, Nicole and Christmas make a great staff.

Comment #154 - Posted by: Peter at August 9, 2011 6:44 AM

2011-08-09: 1:50-2:00. 2min breaks/work rower.
2010-10-03: 1:41-:46.
2010-04-17: 1:48-:50.

Comment #155 - Posted by: gs at August 9, 2011 7:56 AM

M/ 37/ 133 lbs/ 5'-6"
As Rx:
1:51.6
1:51.1
1:52.1
1:52.0

I was pleased overall with the consistancy. I might have taken about 30 extra seconds rest after the 2nd round, but my cold is still hitting me and I thought 30 extra seconds or so is worth hitting the round hard if I feel up to it. My last round I was pissed becase I stopped with like 5 yards to go as the wheel was going fast but that would have easily allowed me to break back into 1:51 or less. Oh well.. never relax at the edge of the matt (every wrestler knows that one)

I have been sick and my body really aching me for the past 4 days or so. I did the masters WOD yesterday and grinded through it. I thought a good sweet would help break the fever.. not so sure. I was really tight in my back and hams today and just took a long time to warm up and get loose before doing these. I just wanted to give myself a shot at doing o.k. and feeling better soon. Recovery is key, but training within yourself is key too. I'm not a kid anymore and I have to listen to my body sometimes.. a lot of the time I do an additional mini WOD at the end of a workout session like I'll do a 50-40-30-20-10 DU/ situp WOD every once in a while or 5 rounds Cindy + 3 rounds Mary sometimes.. whatever.. sometimes just technical work on snatching.. like snatching from a stand/ seat position with shins on the floor. Explosive fun stuff.
My lungs were a little weak. I only started to feel it in my butt after the 3rd round.

Comment #156 - Posted by: Anton at August 9, 2011 7:57 AM

1:43:9, 1:43:1, 1:47:4, 1:51:0

the mrs: 2:19 average

Comment #157 - Posted by: Moises Del Mar 166lb;1983 at August 9, 2011 8:02 AM

M/ 37/ 133 lbs/ 5'-6"
As Rx;
1:51
1:51
1:52
1:52
I forgot to say that I did these with damper on about 3 or 3.5

Comment #158 - Posted by: Anton at August 9, 2011 8:02 AM

1:32
1:34
1:37
1:40
Damper at 8
The three minute rest turns each interval into a true sprint, which left me with pukie knocking at the door each time.

Comment #159 - Posted by: to jo at August 9, 2011 8:16 AM

1:42.1
1:39.9
1:41.4
1:36.3

Comment #160 - Posted by: Anthony at August 9, 2011 8:19 AM

1:46
1:42
1:49
1:51

Comment #161 - Posted by: BrianR M/49/6'2"/185 at August 9, 2011 8:54 AM

first crossfit workout ever

f/20/5'5"/120

2:30
2:22
2:22
2:23

WHOOP

Comment #162 - Posted by: mr at August 9, 2011 8:56 AM

Damper 6

1:56
1:59
1:57
1:57

Total Time: 16:49

Comment #163 - Posted by: Iron E at August 9, 2011 9:00 AM

did only 3 rounds by accident

1:36
1:41
1:44
Damper on 6.5

Comment #164 - Posted by: sky at August 9, 2011 9:04 AM

m/26/196/70''

this was just awful

18:33

did each of the power cleans as singles...lame

Comment #165 - Posted by: gino at August 9, 2011 9:52 AM

Completed as Rx'ed.

2:02
1:58
1:58
1:57

Total time (including 9 min of rest) = 16:55

Comment #166 - Posted by: fosterww98 at August 9, 2011 10:13 AM

Four rounds for time of:
Row 500 meters - subbed 50 SDHPs - 45 lbs
Rest 3 minutes

About 2:10 - 12:20 per round
17:54 without counting final 3 minute rest

Comment #167 - Posted by: Rggr at August 9, 2011 10:38 AM

As Rx'ed
All with damper at 10:
2:04
1:54
2:00
1:52

Comment #168 - Posted by: BigBen&Parliment at August 9, 2011 10:44 AM

M 36/5'7"/130

As rx'd:
2:08
2:05
2:03
2:01

Comment #169 - Posted by: Dan at August 9, 2011 11:00 AM

As Rx'd:

1. 1:39.4
2. 1:46.2
3. 1:48.3
4. 1:49.8

Set the goal of keeping them all sub 1:50 and am pumped to have done that (barely).

Comment #170 - Posted by: Edwin 28/M/68"/170 at August 9, 2011 11:15 AM

Oh yeah, damper at 5

Comment #171 - Posted by: Edwin 28/M/68"/170 at August 9, 2011 11:17 AM

Damper 7 1:33
Damper 10 1:39
Damper 8 1:42
Damper10 1:44

Comment #172 - Posted by: Jeff A at August 9, 2011 11:18 AM

M/26/160 GregA-wu

Damper @ 4

1:48, 1:54 1:56 1:49

Comment #173 - Posted by: Y. Zhou at August 9, 2011 12:03 PM

1:43
1:53
1:58
1:53

Comment #174 - Posted by: Bill/52/217/72" at August 9, 2011 12:16 PM

1:51.3

1:44.2

1:47.0

1:48.7

Comment #175 - Posted by: PaulDiane at August 9, 2011 12:24 PM

1:38 - 1:48 - 1:48 - 1:49

Damper 7

Comment #176 - Posted by: Michael m/48/5'9"/175/MI Survivor at August 9, 2011 12:58 PM

1:36
1:40
1:44
1:45

Comment #177 - Posted by: DomH at August 9, 2011 1:03 PM

1:55
1:58
2:02
2:07
Forgot it was a 3min rest went with 2min rest. Knocked out 50GHD situps and 50 leg lifts afterwards.

Comment #178 - Posted by: Terrell at August 9, 2011 1:25 PM

As rx:

1:33.3
1:33.7
1:33.9
1:35.0

So much fun. Be safe guys.

Comment #179 - Posted by: Chris Lewis at August 9, 2011 1:39 PM

1:40.6
1:46.7
1:50.5
1:48.0

Damper 10

Comment #180 - Posted by: JKWC 22/5'11/179 at August 9, 2011 1:46 PM

CFWUx3
BWU

2:24
2:23
2:26
2:28

As Rx'd @ 5

Ernest 40/M/61"/170

Comment #181 - Posted by: twiki2 at August 9, 2011 3:14 PM

M/65/188-Four rounds for time of:
Row 500 meters
Rest 3 minutes
2:21
2:23
2:22
2:21

Comment #182 - Posted by: peejay2 at August 9, 2011 3:50 PM

M/34/148lbs/5'5"

1:51
1:53
1:58
1:56

Comment #183 - Posted by: Brandon Burritt at August 9, 2011 4:17 PM

2:14
2:15
2:14
2:35

Comment #184 - Posted by: dar at August 9, 2011 4:38 PM

2:14
2:15
2:14
2:35

Comment #185 - Posted by: dar at August 9, 2011 4:39 PM

50 45lb sdlhp per rd:
2:01,2:12,2:11,2:17 vs
2:47,3:20,4:16,4:10 4/18/10

5 x 3 min rds jump rope warm up.

Comment #186 - Posted by: kevin o at August 9, 2011 5:12 PM

1:44
1:42
1:41
1:41
Damper on 7
as Rx

Comment #187 - Posted by: brad at August 9, 2011 6:13 PM

m/52/158
sdhp
rnd 1=1:15
rnd 2=1:30
rnd 3=1:59
rnd 4=30 sec only did 20 reps back locked up.

Comment #188 - Posted by: DAVID LINGLE at August 9, 2011 6:29 PM

19:38

Comment #189 - Posted by: myles456 at August 9, 2011 6:31 PM

m/52/158
1=1:15
2=1:30
3=1:59
4=30 sec (incomplete 20 reps back locked up)
sdhps all

Comment #190 - Posted by: DAVID LINGLE at August 9, 2011 6:31 PM

3 Mile run
21:25
then
3 rounds
10 (135# Cleans)
10 Pull-Ups
Good Workout

Comment #191 - Posted by: dyagg at August 9, 2011 6:43 PM

1.41
1.43
1.44
1.44
Tired

Comment #192 - Posted by: M/46/200/69" chriis bham at August 9, 2011 6:55 PM

As rx'd
Damper 10
1.58
1.57
1.56
2.01

My first time during any kind of rowing wod. Felt strong until the last 30 sec. then it was suffer city!

Comment #193 - Posted by: Micheal H at August 9, 2011 7:10 PM

1:32.6
1:38.8
1:40.0
1:43.0

Comment #194 - Posted by: Al at August 9, 2011 7:13 PM

m/42/6'0"/187

2:07
2:05
2:06
2:02

Comment #195 - Posted by: Jeff H at August 9, 2011 7:17 PM

1:24, 1:34, 1:36, 1:44

Comment #196 - Posted by: JCrowell at August 9, 2011 7:49 PM

(50 SDHP @ 45lb, then rest 3 minutes)

1:18/1:16/1:20/1:45

(lost grip on last one)

Comment #197 - Posted by: Sinal M/32/5'9"/222 at August 9, 2011 8:18 PM

f/20/5'6/145

2.08
2.05
2.18
2.09

Missed this workout yesterday, so I squeezed this in after today's WOD of overhead squats. My legs were definitely feeling the burn. I love it! I'm challenged by everyone's time on here. Excited for the next WOD of rowing to improve time!

Comment #198 - Posted by: Brittany at August 9, 2011 8:27 PM

Level 1 cert in Lexington... I want to thank Russell, Bobbi, Nicole, and Christmas for an outstanding class. You are truly great representatives of Crossfit. I'm sure I'm not the only one that wishes it could have been longer.

Comment #199 - Posted by: Dan R at August 9, 2011 8:46 PM

1st WOD in years, need a lot of catch up work

subbed 45# SDHP

1:14, 1:30, 2:15, 2:11

Comment #200 - Posted by: JMS at August 9, 2011 9:00 PM

m/43/72-218
1:52
1:53
1:52
1:53

Comment #201 - Posted by: Will H at August 10, 2011 2:16 AM

Subbed 50 #65 SDHP

All 4 b/t 57-58 seconds

Comment #202 - Posted by: amped 37/M/195/6' at August 10, 2011 4:38 AM

Row 500 rest 3:00... 4 4rounds
Shaun: 1:34, 1:54,1:59, 1:55

Comment #203 - Posted by: jenniferw at August 10, 2011 7:10 AM

M/34/5'4"/144lbs
1:47, 1:49, 1:50, 1:52

Comment #204 - Posted by: Matthew Burritt at August 10, 2011 9:15 AM

1:50
1:51
1:51
1:51

Comment #205 - Posted by: coyo at August 10, 2011 9:24 AM

Previous

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

Tonight

1:51 1:54 1:51 1:53

Comment #206 - Posted by: Cleveland at August 10, 2011 9:29 AM

offsite MYR
jogged 1.2 mile to MYR primary
4 rds, 60m lunge, 30 pushups, 60m alternating buddy carry (w/ Chris)
jogged 1.2 mile back

Comment #207 - Posted by: Ajax at August 10, 2011 9:49 AM

Subbed running for rowing, don't have rower & did SDHP's yest.

Run 800m - 3:22
rest 3m
Run 400m - 1:30
rest 3m
Run 400m - 1:31

Comment #208 - Posted by: knodes at August 10, 2011 10:23 AM

49/175/M
1:56.8
1:56.6
1:56.5
1:54.6

Comment #209 - Posted by: Ibzim at August 10, 2011 10:41 AM

137.1, 144.9, 146.7, 147.6
Total of 10.7 sec. better than last time

Comment #210 - Posted by: Jette 42/M/5'11"/175 at August 10, 2011 11:07 AM

1:39(59) 1:42(58) 1:42(60) 1:44(61), 6:47 total. Parentheses are stroke counts damper at 10.

Comment #211 - Posted by: ScottMacArthur at August 10, 2011 11:10 AM

50 / 185

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

:11 slower than last time.

One week (vacation) without CrossFit makes one weak.

Comment #212 - Posted by: tom perry at August 10, 2011 11:41 AM

1:30.8
1:34.4
1:50.4
1:39.7

Comment #213 - Posted by: JDisch at August 10, 2011 12:50 PM

Rx'd, damper setting of 5-8.

1:37
1:41
1:53
1:49

Hurt sooo bad.

Comment #214 - Posted by: Sheldon N (M/34/6'/183) at August 10, 2011 1:52 PM

1:44
1:51
1:47

thought it was three, not four; oops.

Comment #215 - Posted by: drewsevelt 27/m/200 at August 10, 2011 2:54 PM

I just went after it today (8/10/11). Only a 2 min. warm-up on an elliptical machine and then straight to the workout.

Damper at 6. Rested 2:30 minutes between each set.

1:48
1:48
1:48
1:51

I followed an earlier poster's suggestion and lightly rowed during my rest periods.

Comment #216 - Posted by: RJB7 at August 10, 2011 3:05 PM

male, 39 y/o, 151#, 68"

2:09
2:09
2:07
2:13

Comment #217 - Posted by: Karl at August 10, 2011 3:33 PM

1:38
1:45
1:50
1:51

Comment #218 - Posted by: Raph at August 10, 2011 4:28 PM

Ante: 50 ring dips

WOD:
1:53
1:59
2;02
2:01

And then I got mad! haha

Comment #219 - Posted by: Sal at August 10, 2011 4:35 PM

As rx'd: 1:33, 1:34, 1:37, 1:40

Comment #220 - Posted by: therozfather. 31/M/194 at August 10, 2011 6:11 PM

D @ 29's

140.7 (PR 136.9)
148.3
153.2
155.7

597.9 (PR 584.3)

Comment #221 - Posted by: waderpro at August 10, 2011 6:20 PM

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

Comment #222 - Posted by: David Burns at August 10, 2011 7:07 PM

M/40/187

1:46
1:48
1:50
1:50

Damper on 5. Caught the bear at 300m mark each and every time. Ouch.

Comment #223 - Posted by: Scott Andresen at August 10, 2011 8:55 PM

M/23/70"/192#

10/5/10
1:52
1:57
2:01
2:01
2:03

8/10/11
1:49
1:56
1:57
1:47

damper at 7

Comment #224 - Posted by: Bill Gibson at August 10, 2011 9:05 PM

6/6/3/4. Keep it on four or five throughout. Times ranged from 1:41 to 1:53.

Comment #225 - Posted by: Xman at August 10, 2011 9:54 PM

1:47
1:45
1:46
1:48

Comment #226 - Posted by: Pat D m/24/167/5'6" at August 11, 2011 3:07 AM

1:36/1:44/1:50/1:46
m/225/36

Comment #227 - Posted by: Toby D at August 11, 2011 5:11 AM

1. Overhead Squat sessions (5 x 132#, 5 x 154#, 5 x 132#)

2. 5 x Overhead Squat @ 132#, 10 x Front Squat @ 132#, 15 x Back Squat @ 132#)

3. Today's WOD as RX'd

1:39
1:48
1:46
1:48

m/184/32/RM

Comment #228 - Posted by: John Hayward at August 11, 2011 5:50 AM

1:40, 1:46, 1:50, 1:50

Compare to:
100918 - WOD (50 x 45lb. SDHP) - 1:17, 1:23, 1:37, 1:31

Comment #229 - Posted by: B. Rhaly at August 11, 2011 6:00 AM

1:46.4
1:46.6
1:46.5
1:44.5

Total = 7:04

Went for consistency untill last one and gave it everything from start to finish :)
Try going all out for everyone next time and compare total...

Comment #230 - Posted by: Jack - Hitchin at August 11, 2011 8:31 AM

Did this WOD yesterday at 1200:

damper @ 6

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

Also, went to the track at 0530 and did:

run 1 mile - 5:58
rest 2 minutes
run 1 miles - 5:49

Comment #231 - Posted by: GleichSTL m/33/177/5'10" at August 11, 2011 9:06 AM

M/171/5'7"/31
2:52
3:18
3:10
2:59

Comment #232 - Posted by: mark s. at August 11, 2011 9:54 AM

45# SDHP instead

1.10
1.04
.59
.58

22/m/5'11"/171

Comment #233 - Posted by: Logan S at August 11, 2011 1:28 PM

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

Comment #234 - Posted by: Pers.Anton at August 11, 2011 1:47 PM

1:44.4
1:49.1
1:48.6
1:48.5

Comment #235 - Posted by: theron 47/68"/168 at August 11, 2011 4:47 PM

Deadlift (380)
270# x 3 reps
305# x 3 reps
340# x 5 reps
5 sets x 10 reps @ 210 #s

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

1:45, 1:46, 1:48, 1:48

Comment #236 - Posted by: Jeff Gebbie at August 11, 2011 7:12 PM

1:31.8 PR by 0.4 sec. I'll take it!
1:37.8
1:42.0
1:42.7

Total Work= 6:36.2

Comment #237 - Posted by: soccerman/CrossFitRenaissance/6'/192 at August 11, 2011 9:02 PM

m/32/5'11"/180

1. 1:46
2. 1:43
3. 1:42
4. 1:42

Comment #238 - Posted by: m t cowboyd at August 11, 2011 9:27 PM

50 45# SDLHP sub

114(121 last)
112(115)
114(113)
113(113)

Comment #239 - Posted by: Bells 38/195 at August 12, 2011 8:00 AM

As RX'ed

2:02
2:14
2:10
2:10

I'm happy, it's my third WOD!

Comment #240 - Posted by: Bryan at August 12, 2011 8:32 AM

As rx'd

1:39
1:39
1:42
1:42

Post
Swim 300m

Comment #241 - Posted by: JoeR at August 12, 2011 10:04 AM

m/42/67"/180#

1:44.6-1:50.5-1:49.6-1:49.7

Comment #242 - Posted by: Tony Rubino at August 12, 2011 11:13 AM

Row: 500m
2:06,2:05,2:05,2:10
V disappointed with times. Really want to break 2mins consistently.

Comment #243 - Posted by: Harpo m/44/5'7"/145 at August 12, 2011 2:24 PM

1:46
1:53
1:55
1:56


pr 1:41

Comment #244 - Posted by: al deezy m/34/150 at August 12, 2011 3:38 PM

WOD 122 - Done on 8/12, same as the 400/DL WOD. Really like the rowing WODs. Need to push myself a little more though. I think I have a sub 2 minute in me if I would just get after it more. Anyway, done with 3/4 damper.

500 times - 2:05, 2:10, 2:12, 2:08

M/43/5'11"/256

Comment #245 - Posted by: Pat Overton at August 12, 2011 8:47 PM

1:47.5/1:48.8/1:49.5/1:48.6

Comment #246 - Posted by: johnh m/43/210 at August 12, 2011 10:24 PM

First:

3x8 squat snatch
3x8 overhead squat

Then 3x500m running:

2
1.55
1.50

Comment #247 - Posted by: Jon A at August 13, 2011 8:47 AM

1:49
1:50
1:48
1:47

Comment #248 - Posted by: egan m/22/69/160 at August 13, 2011 10:00 AM

1:28
1:28
1:29
1:43

M/47/6'2/205

Comment #249 - Posted by: DReiss at August 13, 2011 12:54 PM

Jeff @ work
Damper on 5
1:38.9
1:38.8
1:39.3
1:41.7

Comment #250 - Posted by: Jeff & Charity @ CF Snohomish at August 13, 2011 3:03 PM

Damper on 5
1:41/1:50/1:52/1:53

Comment #251 - Posted by: mlt at August 13, 2011 4:52 PM

As Rx'd.
1:37
1:47
1:53
1:53
Previous PR = 1:33


Mrs. Miyagi
1:58
2:03
2:03
2:02
Previous PR = 1:52

Comment #252 - Posted by: Miyagi m/31/165.6# at August 13, 2011 5:57 PM

row 2k at home

7:04.8 / 292 W

Comment #253 - Posted by: brian p m/34/5'8-1/2"/169 at August 14, 2011 3:41 PM

3x15 back squats @ 135 lbs

WOD:
1:43.0
1:43.1
1:43.5
1:42.9

Comment #254 - Posted by: kfed at August 15, 2011 10:43 AM

16:02 row 500 4 round

Comment #255 - Posted by: Quattlebaum, Jeff at August 15, 2011 6:08 PM

16:02

Comment #256 - Posted by: Craig-Always Forward CrossFit at August 15, 2011 7:30 PM

M/47/180
As Rx (only 1 min rest)
1:34
1:50
1:54
1:50

Comment #257 - Posted by: medic8 at August 15, 2011 7:30 PM

1:45
1:44
1:42
1:39

Comment #258 - Posted by: dsm19 M / 32 / 6'0 / 210 at August 15, 2011 9:00 PM

1:30
1:32
1:38
1:48

Thought I may actually die on the last set.

Comment #259 - Posted by: John at August 16, 2011 1:43 PM

m/37/5'9/182
Did after OHS WOD. Therefore already warmed up.
1.42,1.43,1.48,1.51
Damper on 5.
Little bit better legs, body, arms. Still need better leg drive. Keep core (stomach & lumbar)tighter on pull.
9/18/10: 1.43,1.47,1.52,1.52-damper on 8.
4/16: 1.46,1.48,1.55,1.56

Comment #260 - Posted by: jrm at August 16, 2011 6:44 PM

F/41/5'6"/145

sub 50 SDHP, 35# bar

1:32
1:32
1:30
1:30

Would love to try a rower at some point--SDHP aren't bad for me--maybe it's having picked up children for so many years...

Comment #261 - Posted by: mom to five at August 17, 2011 6:05 AM

1:36
1:39
1:46
1:51

Comment #262 - Posted by: CER - M/36/191/6' at August 17, 2011 9:21 AM

1:50
1:45
1:43
1:43

Damper on 4/5.

Comment #263 - Posted by: SF at August 18, 2011 3:25 PM

1:45, 1:43, 1:45, 1:44 - damper on 10

06.10.10 sub 50 SDLHP 24k - 1:58, 1:50, 2:04, 1:53

finished with 5 alternate rounds:
bk sq x5 80,80,80,90,90
strict pull ups 10,10,10,10,10

Comment #264 - Posted by: zenoperegrinus at August 19, 2011 3:57 PM

13:41 sdlhp

Comment #265 - Posted by: Mik at August 21, 2011 6:16 PM

1:39
1:39
1:42
1:40

Damper on 4, which is most like being on water

Comment #266 - Posted by: Jared at August 21, 2011 6:48 PM

Felt pretty good until I started reviewing other's times...

Damper on 10
2:01
2:01
2:00
1:58

Comment #267 - Posted by: Ukkrew at August 23, 2011 8:47 AM

SDHP #45
1.13
1.26
1.06
1.09

Comment #268 - Posted by: blutke at August 24, 2011 3:54 AM

M/56/5'10/170

Chest DB workout

1:48
1:48
1:48
1:48
I guess i'm steady on my pulls!!!!

Comment #269 - Posted by: Demps at August 25, 2011 11:11 AM

51/m/190

1:51/1:51/1:56/1:59

Comment #270 - Posted by: denob at August 28, 2011 3:25 PM

Did this WOD again yesterday
Damper@10
1:58
1:52
1:52
1:50

Comment #271 - Posted by: BigBen&Parliment at August 30, 2011 7:30 PM

m/33/5'8"/170lb

subd 210 feet Jacobs Ladder

1:42
1:34
1:40
1:43

Comment #272 - Posted by: Adam Hamm at September 6, 2011 8:21 AM

subbed 25 burpees

15:04

Comment #273 - Posted by: Manchild at September 9, 2011 4:13 AM

Did this wod again yesterday
Damper at 5

1:44
1:50
2:00
1:54

Comment #274 - Posted by: R Cronin at September 9, 2011 9:15 AM

subbed 50 45# sdhp for rows

1:01
1:00
:59
1:01

Comment #275 - Posted by: bookworm at September 10, 2011 10:56 AM

275# deads, 4 rounds

Comment #276 - Posted by: staplak at September 13, 2011 6:33 PM

50 sdhp's
1.06, 1.06, 1.07, 1.17

Comment #277 - Posted by: Faleep at September 21, 2011 6:23 AM

CFWUx2 (should do 3)
1:54-1:52-1:52-1:50

Comment #278 - Posted by: Doug at November 16, 2011 5:07 PM

21:19 total time
did 5 rounds because I am an idiot.

Comment #279 - Posted by: sr at August 9, 2012 12:18 AM

M/41/179cm/89kg

4 RFT of:
Swim 100m
Rest 3 min.

Times:

1:36
1:45
1:56
1:52

Comment #280 - Posted by: Jose-Luis Morales at November 7, 2013 9:10 AM

1:48
1:51
1:46
1:47

Comment #281 - Posted by: Holger at December 7, 2013 5:12 AM

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

8 Damper

Comment #282 - Posted by: Archie Bass at December 7, 2013 8:46 AM

1:37.6
1:40.5
1:42.9
1:47.6
Hard to keep up consistent pace. Super good work out.

M-40-6'0"-215

Comment #283 - Posted by: Sam at December 10, 2013 2:38 PM
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