March 28, 2012

Wednesday 120328

Row 2K

Post time to comments.

Compare to 110422.

CFSC_HandstandClinicLaurieDawn_th.jpg

Enlarge image

Active shoulders, eyes looking between the hands and a tight midline make for a stable handstand.


"The Foundation Is Nutrition" CrossFit Journal preview video [wmv] [mov]


CrossFit Games Update: Open Week 5.


WOD Demo with CrossFit 908 - video [wmv] [mov]

Posted by Pukie at March 28, 2012 5:00 PM
Comments

A favorite of mine, 6:28 Rx

Comment #1 - Posted by: mjh at March 27, 2012 5:13 PM

Did:

Row 2k
Strict Cindy 10 rounds

the other day. The 2k time was 8:03. Total time was 31:40, with strict pullups and elbows tucked into the sides on the pushups.

Comment #2 - Posted by: Kenny at March 27, 2012 5:24 PM

41M/5'10"/167#

W/U: skipped.

As Rx: 7:53.

C/D: skipped.

Off PR by 0:27. Came into this after a very long day. Did it instead of taking a nap. I'll probably tackle "Del" tomorrow.

Comment #3 - Posted by: rjf (Since 07-20-07. WOD no. 1215) at March 27, 2012 5:41 PM

I don't have a meter on my rowing machine. So Should I row constantly for 8 mins? And what should the weight/resistance be?

Comment #4 - Posted by: Chris A at March 27, 2012 5:56 PM

What's the sub for rowing? running doesn't quite do it...

Comment #5 - Posted by: shastacles at March 27, 2012 5:59 PM

#4, I too am curious as to what resistance this should be performed (the rowers at my gym are Concept2 I believe and go from 1-10).

Comment #6 - Posted by: BriceJ at March 27, 2012 6:00 PM

#4: I'm in the same position as you. I usually go 60lbs for about 8 minutes. I could be totally wrong, but it works for me. If anyone has better ideas, please feel free to share.

Comment #7 - Posted by: NRB at March 27, 2012 6:08 PM

love the video from 908...Tim Carrol is a great guy!

Comment #8 - Posted by: Dave Lipson at March 27, 2012 6:11 PM

water resistance is around a 4 on a concept 2. most crossfitters use that

Comment #9 - Posted by: james f at March 27, 2012 6:14 PM

6:29, I am not sure that the resistance was working very well in the rower.

Comment #10 - Posted by: Shane G 6'3"/220/27 at March 27, 2012 6:14 PM

BriceJ - try starting out with the fan setting between 2 and 4. If you want to be more exact access the drag factor on your machine and set it at 115 or 120. As a reference, on average most collegiate mens rowing programs use 120+ when they test at 2000m. Collegiate Women tend to use 100-110.

All that said, you should play with it and find a resistance level you feel comfortable and effective using. If you prefer a heavier load, there's certainly no harm in it (except its way more work!), when I was a collegiate rower I routinely used a 7 setting, but now as a coach I've found the ranges above to be more useful and less likely to create muscle tweaks and injuries in my athletes.

Hope this helps.

Comment #11 - Posted by: PaulB at March 27, 2012 6:28 PM

8:31...felt like i could have gone harder. Was at 8 on the resistance.

Comment #12 - Posted by: Curious at March 27, 2012 6:38 PM

8:37 on Concept 2 with damper on 10

Comment #13 - Posted by: Michael Seery at March 27, 2012 7:05 PM

8:14 on concept 2 with damper on 6

Comment #14 - Posted by: Greg Johnson at March 27, 2012 7:17 PM

Did this after deadlift/kb swing WOD...time wasn't impressive bc I was going for a nice cool down-10:17 I think it was. Resting tomorrow for I have a PT test thursday.

Comment #15 - Posted by: Cphil/26m/69"/165# at March 27, 2012 7:19 PM

The US National team sets the dampers to 6 for 2k tests

Comment #16 - Posted by: Mike K at March 27, 2012 8:34 PM

First attempt at finding 1RM in snatch. got 165. Cant wait to start my first month at a "box" next month.

Comment #17 - Posted by: Dwayne at March 27, 2012 8:58 PM

8:20, damper on 8
after, max effort military press, push press, split jerk
155
185
205

Comment #18 - Posted by: franklin bukoski at March 27, 2012 9:29 PM

8:24
30 spm
Level 7

Comment #19 - Posted by: Brian Murphy at March 27, 2012 9:42 PM

That will be 200 40lbs SDHP for me. I want to crush this WOD!

Comment #20 - Posted by: Ricky at March 27, 2012 9:47 PM

Please reference the CrossFit Journal article on Damper setting (CrossFit Rowing Trainer Course: Damper Setting)
it is not a resistance per se doing may just means you are working harder to get the desired outcome (2k meters).

Ideally you would get the damper set to where the Drag Factor is under 140 for the climate you are in, and a bit over 120. I forget the way to get to drag factor in the C2 menu, but it's in the options/settings menus. Of course this setting is different for each athlete, but in order to conserve energy it would be set in between those numbers in most cases.

Comment #21 - Posted by: ckatech at March 27, 2012 9:53 PM

7:18.4 on concept 2 lvl 10

Comment #22 - Posted by: Steve Leishman at March 27, 2012 10:48 PM

200 x 20kg SDHP - Ouch
Got to get me a rower!

Time 19:04

Comment #23 - Posted by: Mikey B at March 28, 2012 1:16 AM

8:21

Comment #24 - Posted by: TomO/45/M/200 at March 28, 2012 1:24 AM

Noob to cross-fit
8:40 Rx

Comment #25 - Posted by: Jesse Cut. at March 28, 2012 2:11 AM

a 7:00 on level 10 means the same (in terms of output) as a 7:00 on level 1... it's just indicates how heavy the stroke feels. At level 10 one might only require a stroke rate of 26 for a certain time whereas level 1 requires an spm of 30 for the same time.

Hence; heavier, taller rowers generally do 2K's at a heavy damper setting for slow, but long, hard strokes. Smaller/lightweight rowers go for quicker, easier strokes.

Depending on how old your C2 rower is; it also changes the damper/ or Drag factor depending on the dust inside the flywheel. So, someone with an old rower with a lot of dust in at sea level with the damper on 5 will feel much heavier than someone at 2000ft on Level 5...

To compare, go to Options > Display Drag factor on your PM display...

Nowadays national squad testing is generally done at a damper setting of 100-115 depending on your preference..

Comment #26 - Posted by: Ben at March 28, 2012 2:28 AM

m/46/185

8:09

Comment #27 - Posted by: cosmo at March 28, 2012 2:36 AM

Only discovered crossfit today! Did today's WOD 10:10 on lvl 6. Good starting point for me to get better now!

Comment #28 - Posted by: Laura at March 28, 2012 3:21 AM

8:28 on Concept 2 with damper on 10

Comment #29 - Posted by: JD Brisbane at March 28, 2012 3:40 AM

M/27/6'5"/216
Water Rower
6:20 rx'd

Comment #30 - Posted by: Nicholas at March 28, 2012 4:05 AM

If you do this right, you'll be lying on the floor next to your C2, with your feet still in the stirrups.

Comment #31 - Posted by: Doug at March 28, 2012 4:10 AM

7:54

Comment #32 - Posted by: Todd at March 28, 2012 4:16 AM

8:04:.5

Comment #33 - Posted by: gb 44/m/71"/185# at March 28, 2012 4:19 AM

M/39/6'/175#
My goal was to break 8 min.

7:57 (FYI, my damper was on 3)

Yeahhh!!!

Comment #34 - Posted by: Ben at March 28, 2012 4:27 AM

#4: I have a moderate stroke and I estimate between 33 and 35 spm for 3 mins = 1k.

If you have access to a C2 rower sometime, test yourself to see what your 1k total is - probably between 90 - 100 strokes per kilometer.

Comment #35 - Posted by: James at March 28, 2012 4:36 AM

7:33

Comment #36 - Posted by: J.Wood at March 28, 2012 5:08 AM

11:30 - sumo-high deadlift row subs are a bloody b****, baseline time PR'ed my '1k' time at 4:01 and PR'ed my straight lift total at the start at 60 straight lifts.

Back was still sore from some how mixing the 'Diane' and Monday's WOD Monday. . .

Comment #37 - Posted by: Greg Whelan at March 28, 2012 5:13 AM

7:02 on the floor

Comment #38 - Posted by: Justin R Crossfit West Village M/35/5'11"/180 at March 28, 2012 5:17 AM

200 SDHP's, 45lb barbell - 19:50

Comment #39 - Posted by: Ted at March 28, 2012 5:22 AM

7:50.2

Comment #40 - Posted by: Steve Mansfield (m/35/6'3"/185) at March 28, 2012 5:30 AM

C2 lvl 10 7:42

Comment #41 - Posted by: Dillon Bear 26/M/165 at March 28, 2012 5:31 AM

6:50 on C2 rower :)

Comment #42 - Posted by: Sebastijan at March 28, 2012 5:37 AM

8:50

Comment #43 - Posted by: Carlee at March 28, 2012 5:49 AM

Had to do the British Army Fitness test first:
Max Press Up in 2 mins 75
Max sit ups in 2 mins 78
2.4km run best effort 10:03

C2 Rower Lvl 10 8:18

Comment #44 - Posted by: Tony at March 28, 2012 5:53 AM

7:01, beat my best by 5 sec...Damper on 10

Comment #45 - Posted by: Ross at March 28, 2012 5:58 AM

Didn't have a rowing machine at the school fitness center so I sat at the seated row machine for 8 min with a 40 lb resistance.

6'1"
212.5
08:00
17 yrs

Comment #46 - Posted by: Brad at March 28, 2012 6:18 AM

7:39 (5)

Comment #47 - Posted by: pilk36 at March 28, 2012 6:26 AM

Used this as a warm up for "Del".

7:28 on C2/Level 10

Comment #48 - Posted by: Speaks M/23/5'11''/190 at March 28, 2012 6:35 AM

M/45/160

7:30.1

PR from 10 years ago pre CrossFit was 7:29.8 At that time I was only rowing 4-5 days a week. Shows the power of CrossFit where I may row only a few times a month.

Ignore your damper setting, learn about the drag setting from C2's web site.

Comment #49 - Posted by: Shan at March 28, 2012 6:48 AM

6:10:31

Comment #50 - Posted by: Josue at March 28, 2012 6:52 AM

8:51

Comment #51 - Posted by: preacherman at March 28, 2012 6:54 AM

Would love to know what the gentlemen in the video, the college rower, had his damper set at? The other guy looks to be at about 5-6?

Comment #52 - Posted by: brian at March 28, 2012 6:58 AM

6:58 damper on 10. 30spm improved from 7:45. Truly loving CrossFit. Been doing it for 4 months now, with no plans to stop.

Comment #53 - Posted by: chris at March 28, 2012 7:02 AM

Curious about the picture and accompanying advice. Since when is looking straight up while pressing stable? Why would it be so when inverted? Orientation and balance can be learned without looking at the floor, so that is not a reason.

Comment #54 - Posted by: Anon at March 28, 2012 7:17 AM

8:31...not a bad Warmup.

Comment #55 - Posted by: AirborneCav at March 28, 2012 7:21 AM

Yeah CrossFit 908!

Comment #56 - Posted by: Erin at March 28, 2012 7:22 AM

7:59 PR

Comment #57 - Posted by: Edwin 29/M/68"/170 at March 28, 2012 7:42 AM

M/46/6'2"/190
200 45# Sumo Dead Lift High Pulls (shin to chin)
7:54

Comment #58 - Posted by: Marty at March 28, 2012 7:47 AM

7:55

Us little old guys just got no arse...

Clamshell

FOB Salerno

Comment #59 - Posted by: james.patrick [M/50/66"/135] at March 28, 2012 7:52 AM

29/M/5'7/155
8:55 after a 4:37 fran 'warmup'

Comment #60 - Posted by: Bobby F at March 28, 2012 7:58 AM

M/20/6'2”/200

7:10 rx'd with setting on 10!

Comment #61 - Posted by: Austin at March 28, 2012 8:27 AM

Lvl 10 C2 8:54

Comment #62 - Posted by: Anthony at March 28, 2012 8:34 AM

7:37.8
Wrecked from the prior 2 days of mainsite wods.

Comment #63 - Posted by: Brant at March 28, 2012 8:39 AM

9:07
Man that is a ton of SDHP!!

m/38/6'1"/190

Comment #64 - Posted by: Rough Robbie at March 28, 2012 8:40 AM

Row 2k

Time: 7:48

Dropped 1:15 off of my last 2k row so I’m pretty pleased especially after doing the last two WODs.

M/22/5'10"/160

Comment #65 - Posted by: Chris at March 28, 2012 8:59 AM

M/34/6'3"/200

6:58(PR)

Prev: 7:02

Comment #66 - Posted by: Ben S at March 28, 2012 9:01 AM

7:06 2K. 47yrs old at Crossfit 908 a month ago.

Comment #67 - Posted by: Jim R at March 28, 2012 9:12 AM

Great video 908! Tim Carroll is the man. Great work Tim and congrats on setting up such a great gym.

Comment #68 - Posted by: Chris McClellan at March 28, 2012 9:28 AM

7:14

Comment #69 - Posted by: BH2 at March 28, 2012 9:37 AM

8:09 @ lvl 10

Comment #70 - Posted by: ben m/25/5'10"/175 at March 28, 2012 10:01 AM

8:15

Comment #71 - Posted by: RalphC at March 28, 2012 10:02 AM

7:15 at setting 10...and yes, I spent the next two minutes on the floor

Comment #72 - Posted by: Jimmy at March 28, 2012 10:12 AM

F/42/178/5'11"

7:26.3. Drag factor around130.

5 second PB in my post-rowing life and 36 seconds slower than 16 years ago.

Much better score than I'd expect considering I don't do a lot of rowing.... Just what comes up in the main page wods.

I feel wrecked.... Ergs feel just as bad as ever.

Comment #73 - Posted by: JuliePlatt at March 28, 2012 10:19 AM

7:26 as rx'd

Comment #74 - Posted by: Jacek at March 28, 2012 10:28 AM

34/M/190

this was terrible on the POJ Schwin rower at my work.

9:32

I'm certain I could have got a sub 8:00 if it was the older concept 2 at the gym as it's not difficult to average better than 2:00/500m

Comment #75 - Posted by: john g at March 28, 2012 10:30 AM

8:40, damper on 6

Comment #76 - Posted by: Eric B at March 28, 2012 10:44 AM

7:40 Rx'd, pace still too fast as I had one major stop around 600 meters remaining.

Comment #77 - Posted by: JK m/28/210/5'10 at March 28, 2012 10:44 AM

7:34 Set at 6.

Comment #78 - Posted by: mike zolo at March 28, 2012 10:45 AM

8:16.. last time 8:14

Comment #79 - Posted by: brittk at March 28, 2012 11:19 AM

Carole
F/53/5'6"/138

Rowed for 10 minutes. The display on the rower is broken.

Kevin
M/53/5'11"/175

Still very sore from Monday. So, did a "half Del" this morning. Results posted there.

Very nice job Julie!

Comment #80 - Posted by: Carole (F/53/5'6"/138) at March 28, 2012 11:20 AM

Subbed 4 rounds for time of:
400 meter run
50 double unders
12:38

Comment #81 - Posted by: SB at March 28, 2012 11:26 AM

M/32/5'7"/150
Row 2K - 8:01
Gutted with the 1 sec :-(
Goal for next time - Sub 8 min!!!

Comment #82 - Posted by: JR at March 28, 2012 11:28 AM

7:09

Comment #83 - Posted by: Brian at March 28, 2012 11:41 AM


6:13.6
Damper setting..Top of the five bottom of the six

All you who did it on 7 and above, you might want to rethink it next time...

Comment #84 - Posted by: rower at March 28, 2012 11:56 AM

7m45s

Comment #85 - Posted by: dcestnik at March 28, 2012 11:58 AM

M/27/5'8/188

8:14 @ lvl 6

Comment #86 - Posted by: Gabe at March 28, 2012 12:14 PM

7:12

Damper at 6

Wife: 9:38, still learning the ways

Comment #87 - Posted by: husar at March 28, 2012 12:26 PM

2k row with damper at 6 7:06 then right into a 2.5k run - 13:02

Comment #88 - Posted by: Troy at March 28, 2012 12:39 PM

#81 - Right there with 'ya!

8:06

Shooting for sub 8 minutes next time. On the bright side, I shaved 40 seconds off the last 2k row I did about 2 months ago!

M/32/5' 9"/150

Comment #89 - Posted by: Tyler at March 28, 2012 12:43 PM

ran 3 miles first (I HATE $R%T^Y RUNNING!!!) then 9:53 row.

Comment #90 - Posted by: paige at March 28, 2012 12:48 PM

9:59 rx

Comment #91 - Posted by: Ernest at March 28, 2012 12:50 PM

7:43 on C2 rower with 4 damper setting.

M/22/6'1"/185

Comment #92 - Posted by: Scarecrow at March 28, 2012 12:53 PM

m/27/180

7:59 c2 damper at 6

Comment #93 - Posted by: Nick at March 28, 2012 1:01 PM

7:46 (9 second PR; at my BW and with my short arms and legs, I'll take it)

Drag factor approx 129. Wanted pace of 1:55/500m; actually managed 1:56.6 at avg 34 strokes/minute.

Many of you probably already know this, but it's important to check the drag factor every time you row. I use the same C2 most of the time in my gym, and over time the damper setting required for a consistent drag factor has changed due to usage, dust build-up, etc.

Comment #94 - Posted by: Bill M. m/47/5'3"/135 at March 28, 2012 1:02 PM

m/18/6'0''/163

7:20 - damper on 6

Comment #95 - Posted by: nacho at March 28, 2012 1:17 PM

7:14 (PR)

Damper 6, 20 second improvement.

Comment #96 - Posted by: Sheldon N (M/34/6'/181) at March 28, 2012 1:18 PM

Hey guys, I'm just starting crossfit today and have tried looking up what 2K means. I'm guessing it means 2 kilometers, but would anyone help me out with this? Thanks

Comment #97 - Posted by: Jonathan Senger at March 28, 2012 1:24 PM

Not rowed this distance for a good while

7:25

M/46/210/6'2"

RDAS Crossfit
Scotland

Comment #98 - Posted by: Neil Davidson at March 28, 2012 1:36 PM

m/23/183
Row 2k: 8:56 c2 damper on 8

wasn't sure which one to use, I'll do 6 next time.

Comment #99 - Posted by: David at March 28, 2012 1:36 PM

7:55 at 5
I did not think my rowing could get any worse...

Comment #100 - Posted by: Magnus 26/5'8"/160-165 at March 28, 2012 1:40 PM

M/42/6'3"/262#/12-08-08

First time ever using a rower, just bought one today for the garage gym.

2k 9:01 @ 6

Then 5 rounds on 100# heavy bag, 250-300 strikes/rd
3:00 work
:30 rest
100 abmat sit ups

Comment #101 - Posted by: Halvy at March 28, 2012 1:48 PM

8:00 even. medial hamstrings still sore from the back squats the other day.

Comment #102 - Posted by: Eli Saggy at March 28, 2012 2:05 PM

8:59

m/50/175/5'6"

Comment #103 - Posted by: Rick at March 28, 2012 2:13 PM

Row 2K

8:16

21/M/5’6”/160
CFBD: 2/27/12

Comment #104 - Posted by: Dan at March 28, 2012 2:14 PM

7:24.5

Comment #105 - Posted by: Jeff A. at March 28, 2012 2:26 PM

M/32/6'3"/320

200 SDHP

9.01

Looking forward to that rest day!!

Comment #106 - Posted by: thepaulsen at March 28, 2012 2:36 PM

200 SDHP

9 minutes

Comment #107 - Posted by: ScooteR at March 28, 2012 2:48 PM

SDHP W/ 53 lbs kettlebell.
7:54
THATS A WOD!

Comment #108 - Posted by: Ricky at March 28, 2012 2:59 PM

8:15. Not great.

Comment #109 - Posted by: joey rose at March 28, 2012 3:10 PM

M/23/5'10"/190

8:02

damper set on 6 on a concept 2

Comment #110 - Posted by: T. Swihart at March 28, 2012 3:27 PM

7:34

8 sec PR

Comment #111 - Posted by: JFA at March 28, 2012 3:33 PM

7:44 damper on 10

Comment #112 - Posted by: Ryan M/200/6'3 at March 28, 2012 3:34 PM

7:20

Comment #113 - Posted by: luke at March 28, 2012 3:38 PM

10 mins. I need to work on that! haha

Comment #114 - Posted by: Jason D. at March 28, 2012 3:49 PM

7:36
First mark on this WOD.

Comment #115 - Posted by: SamEJ, m/27/5'10"/210 at March 28, 2012 3:52 PM

7:20 with setting on 7.

My pregnant wife went beast mode on this workout and rowed 11:30 on setting 7 without ever having rowed more than 500m in her life. GIRL POWER.

Comment #116 - Posted by: Chris M/26/188/73" at March 28, 2012 4:01 PM

M/38/235lbs/5'10"
8:02 on 10. Concept2

Comment #117 - Posted by: Jason Slattery at March 28, 2012 4:26 PM

5 rounds of-
6 weighted pullups (35#)
3 185# hang power cleans
20 pushups
15 situps
25 regular jump ropes
400m run

this was because i dont have a rowing machine...

so what can i do instead of rows?

Comment #118 - Posted by: Zev at March 28, 2012 4:28 PM

8:45. First time rowing in a while and realized after a few minutes that I had to lean back a bit farther in order to give myself enough lung capacity.

Comment #119 - Posted by: Brian W at March 28, 2012 4:31 PM

9:04 + Del 27:33

Comment #120 - Posted by: Jed at March 28, 2012 4:35 PM

M/43/5'7"/222
9:28
200 SDHP with 45# barbell
Tough 3rd day after squats/kettlebell, then "Del".

CFSD 2012/03/19

Comment #121 - Posted by: Thorvaldur11 at March 28, 2012 4:38 PM

7:26 on damper 7 - PR

Progression over the last 4 months: 8:02, 7:56, 7:44

Comment #122 - Posted by: Brian Thomas at March 28, 2012 4:38 PM

7:58
3 weeks into Crossfit

Comment #123 - Posted by: Andy at March 28, 2012 4:52 PM

PaulB: Thanks for the advice, I will try that out.

Comment #124 - Posted by: BriceJ at March 28, 2012 4:54 PM

2K row

10:00

F/45/5'7"/181

Comment #125 - Posted by: LisaCFSF at March 28, 2012 4:55 PM

M/27/170/5'8"

C2 Rower, Damper on 3

7:55

Comment #126 - Posted by: Eric Robles at March 28, 2012 4:59 PM

7:42

Jessica - 9:10

Compare to:
110422 - 7:52

Comment #127 - Posted by: B. Rhaly at March 28, 2012 5:09 PM

7:40 - damper set at 8.

Comment #128 - Posted by: Kurt M/38/185 at March 28, 2012 5:09 PM

Row 2k

8:58

Comment #129 - Posted by: MCross at March 28, 2012 5:14 PM

10:01

Comment #130 - Posted by: AMR at March 28, 2012 5:25 PM

6:10 on a concept 2 with the resistance at 10

Comment #131 - Posted by: Jeremy at March 28, 2012 5:33 PM

Ugh. Sub with SDHP again.
7:34. Last time 6:32

Comment #132 - Posted by: Jef at March 28, 2012 5:45 PM

I didn't know the distance so I just did 9minutes at 80lbs

I waited an hour and did it again because I felt like I hadn't gotten a good exercise in.

Does anyone else feel like todays was just a little to easy? I mean I was sweating and my arms hurt when I was done.. I just expected a little more I guess.

Comment #133 - Posted by: Chris A at March 28, 2012 5:53 PM

28/m/5'11"/188
As rx'd
7:52(PR is around 7:15)

Comment #134 - Posted by: justaman - liberty, sc at March 28, 2012 6:05 PM

m/50/69"/128

9:05

Comment #135 - Posted by: tim at March 28, 2012 6:07 PM

8:08 on a rudimentary belt driven (slipping) rower... but a good burn either way.

Comment #136 - Posted by: jkel at March 28, 2012 6:12 PM

@127 Chris - if it felt too easy, then you cheated yourself... single modality middle distance things like this make me push until i am nearly blacked out in a puddle on the floor

Comment #137 - Posted by: jkel at March 28, 2012 6:13 PM

8:15

Comment #138 - Posted by: Eric Montis at March 28, 2012 6:18 PM

30/m/1`86/83k

rx`d 7:27 (6)

Comment #139 - Posted by: maka at March 28, 2012 6:20 PM

20/m/182lb/5'9"

7:50, damper on 6

Comment #140 - Posted by: Uziel Ladaw at March 28, 2012 6:23 PM

RX 39/F/132/5'4"

9:34 (6)

Comment #141 - Posted by: Julie Weaver at March 28, 2012 6:37 PM

m/24/5'10/185

7:15 as rx'd

Did it after box squats and Open Workout 12.4 (100# thrusters, CTB pullups)

Comment #142 - Posted by: Pauly C at March 28, 2012 6:43 PM

DND knee swollen, no pain just swollen
Total Knee Replacement on 2 April
Osteoarthritis has taken its toll no cartilage left its bone on bone.
M/54/6’/210

Comment #143 - Posted by: Pete In Sun City at March 28, 2012 6:44 PM

7:25, with resistance at 7. Age 17.

Comment #144 - Posted by: Ryan Weckert at March 28, 2012 6:53 PM

7:25, with resistance at 7. Age 17.

Comment #145 - Posted by: Ryan Weckert at March 28, 2012 6:53 PM

9:51
31 y/o F
First time rower!!

Man I am loving Cross Fit!!

Comment #146 - Posted by: Angie B at March 28, 2012 6:58 PM

6:58.5
M/42/178

Comment #147 - Posted by: JB at March 28, 2012 7:01 PM

7:37, damper at 7

Comment #148 - Posted by: Jose Sanchez at March 28, 2012 7:16 PM

8:04 on C2 rower, damper at 5. First time hitting a 2k. Looks forward to shaving some time off that.

Comment #149 - Posted by: Justin at March 28, 2012 7:31 PM

M/39/68"/185
As Rx'd
7:57

Comment #150 - Posted by: JJ at March 28, 2012 7:43 PM

WOD noob 8:13

Comment #151 - Posted by: Ash at March 28, 2012 7:45 PM

200 SDHPs @ 45#

8:38 (PR by 1:22)

Comment #152 - Posted by: Sinal M/33/5'9"/228 at March 28, 2012 7:48 PM

m/36/5'8"/139lbs

200 SDHPs @ 45lbs

31min

Comment #153 - Posted by: balaguru at March 28, 2012 8:12 PM

First post. 8:08 2k row. And so it begins...

Comment #154 - Posted by: Dustin B at March 28, 2012 8:16 PM

F/38/5'8/137

C2 drag factor @ 140
9:36

Focused on making the last 500m really hurt. It mashed me hard.

Comment #155 - Posted by: StephCanada at March 28, 2012 8:16 PM

7:25
Great Warm up ;)

Comment #156 - Posted by: Anthony at March 28, 2012 9:18 PM

200 SDHP's, 40lb barbell
15:00

Comment #157 - Posted by: JT m/38/5'10"/175 at March 28, 2012 9:22 PM

7:46.9

Moral victory: did this 10 minutes after finishing Del. Wanted < 8 mins. Had to dig hard to find a 1:56 final 500

Comment #158 - Posted by: matt h 51 5'11" 179 1mar11 at March 28, 2012 9:27 PM

age 22 bw 170

7:40 as rx'd

Not quite as bad as i thought. probably because i started off a little too slow. gotta learn how to pace myself on any kind of rowing

Comment #159 - Posted by: Chris S at March 28, 2012 9:37 PM

18 min AMRAP
3 DL 310
3 Box Jumps 30"
13 RND
row 2K
7:14

Comment #160 - Posted by: cody at March 28, 2012 9:48 PM

I rowed the piece on a 4. This is what i used in college, although i used a 6 in HS. I think that i am going to switch back to a 6 now that I'm stronger but have a little less endurance than i used to. Definitely clean that dust out of the flywheel. You will be amazed how good it works after. More 2Ks to come from me now that crossfire is whipping me back into shape.

Comment #161 - Posted by: jason salerno at March 28, 2012 10:05 PM

7:16

As rx'd

Comment #162 - Posted by: Brett (M/23/188cm/77kg) at March 28, 2012 11:58 PM

Thanks @ckatech that was an interesting article. I had no idea the damper had nothing to do with resistance. I'll be playing around with the settings next time I get on the rower.

Comment #163 - Posted by: JD Brisbane at March 29, 2012 12:02 AM

8:43 (Lvl 5) Rx'd

Comment #164 - Posted by: Nature Boy (M/39/69"/170#) at March 29, 2012 12:16 AM

44/m/176cm/72kg

As rx'd

7:17.6 PR (last time 7:20.4)

"A race is won in the third 500m". Started slower than last time and caught up with my paceboat in the third 500m. All 500m splits under 1:50.

6k run in 35 min afterwards

Comment #165 - Posted by: Memuc at March 29, 2012 12:18 AM

6:59.1 just made it

Comment #166 - Posted by: wes at March 29, 2012 12:19 AM

8:15 damper at 8
I´m still dazed about exactly how much you can pick up just reading this site.
Am going to check out this drag factor thing tomorrow.
Thanks for everything guys, if you didn´t know it, each and every one of you rock!
/Micke

Comment #167 - Posted by: Meiksolo M35/80kg/185cm at March 29, 2012 12:32 AM

8:15 damper at 8
I´m still dazed about exactly how much you can pick up just reading this site.
Am going to check out this drag factor thing tomorrow.
Thanks for everything guys, if you didn´t know it, each and every one of you rock!
/Micke

Comment #168 - Posted by: Meiksolo M35/80kg/185cm at March 29, 2012 12:33 AM

2k row
7:09
level 8

Comment #169 - Posted by: Paul at March 29, 2012 3:43 AM

7:36 (PR)
damper between 4 and 5
last time was 9:12

Comment #170 - Posted by: georgecole3 at March 29, 2012 4:09 AM

M/44/5'11"/200

8 rounds

20 unanchored sit-ups
5 GHD sit-ups

11:58

Comment #171 - Posted by: nutfam at March 29, 2012 4:27 AM

8:15 m/51/169 lbs

Comment #172 - Posted by: Bruce at March 29, 2012 4:32 AM

7:52

Comment #173 - Posted by: tjmah/46/220 at March 29, 2012 4:40 AM

6:30
Subbed 10-kg dumbell sumo deadlift high pulls

Comment #174 - Posted by: Mik at March 29, 2012 4:59 AM

7:25 w/ damper set @ 5

I spent 1/2 an hour working on the snatch balance. I still have a lot of progress to make in that regard.

Comment #175 - Posted by: Daniel Murdock m/40/74"/205# CF start-date 2/10/11 at March 29, 2012 5:17 AM

7:37
Concept 2 (Resistance 10)

4th consecutive CrossFit workout! Today is a rest day, definately looking foward to tomorrow's WOD.

5'7"
M/24yrs
210 lbs

Houston, TX

Comment #176 - Posted by: Jesse Dominguez at March 29, 2012 5:26 AM

8:28

Comment #177 - Posted by: RussA at March 29, 2012 5:55 AM

7:11
Accidentally had the damper on 10 for first 1k
Switched to 4 for the rest

Comment #178 - Posted by: lucien at March 29, 2012 5:58 AM

F/41/5'6"/150

200 SDHP, 35#

9:20

No rower, but I hope I get to try one some day.

Comment #179 - Posted by: mom to five at March 29, 2012 6:01 AM

Row2k stats from LogsItAll.com for crossfitters:

median all: 9:08
median women: 9:17

20-30 7:58
30-40 8:11
40-50 8:32
50+ 9:02 (starring mike marriot http://bit.ly/GYO7lH)

full rankings and age brackets:
logsitall.com/rankings

-bp

Comment #180 - Posted by: bill patton at March 29, 2012 6:09 AM

Row2k stats from LogsItAll.com for crossfitters:

median all: 9:08
median women: 9:17

20-30 7:58
30-40 8:11
40-50 8:32
50+ 9:02

full rankings and age brackets:
logsitall.com/rankings

-bp

Comment #181 - Posted by: bill patton at March 29, 2012 6:10 AM

7:14 with damper on 4

Comment #182 - Posted by: Addey at March 29, 2012 6:15 AM

M / 26 / 250lbs / 6'4"
Row 2k
7:27
Damper at 3

Comment #183 - Posted by: Nathan at March 29, 2012 6:24 AM

10:06 on a lvl 10.
after a 45 minute spin class.

Comment #184 - Posted by: christi at March 29, 2012 6:40 AM

Male 20, 6'2, 220.

On Lvl 10

7:46

Comment #185 - Posted by: Kenny Welch at March 29, 2012 7:45 AM

7:56
No warmup

Comment #186 - Posted by: Johnh 44/205 at March 29, 2012 8:05 AM

F/32/108 lbs/5'2"

Row 2k 9:06
I like my drag factor at 100, which was a damper setting of upper 2 on a Concept 2 model D. SPM was around 28. There's a reason the national team doesn't stick their dampers much above 4 in training. Think of it like Jan Ulrich versus Lance Armstrong climbing in the mountains. Jan goes and picks a heavy gear, and grinds up the hills. Lance goes and picks a lighter gear than Jan, and spins up the hills, and whups Jan's arse. The same is true on a rowing machine like Concept 2. You'll want to pick a "lighter gear", or damper setting, so that you can balance more effectively between your legs working really hard and your lungs working really hard.

Comment #187 - Posted by: Ellen at March 29, 2012 8:48 AM

2012-03-29: 1.2@4:37/2@8:41.

Comment #188 - Posted by: gs at March 29, 2012 8:56 AM

7:07, at home so subbed mile run, 2 trips up and back on quarter mile loop.

Comment #189 - Posted by: ScottMacArthur at March 29, 2012 9:51 AM

7:18

Comment #190 - Posted by: Tim Holdsworth at March 29, 2012 10:11 AM

M/26/209
8:08 with damper on 10

Comment #191 - Posted by: Sean at March 29, 2012 10:17 AM

3 Mile Run
21:45
Then
30 K's to E's
25 Push Ups

Comment #192 - Posted by: dyagg at March 29, 2012 11:11 AM

7:19, 10 seconds slower than my PR.

Comment #193 - Posted by: Craig F 40/6'3"/220 lbs at March 29, 2012 11:27 AM

as rx'd

7:33(742 last)

Comment #194 - Posted by: Bells at March 29, 2012 11:32 AM

8:45 on 5

M/31
5'9"
190#

Comment #195 - Posted by: nick at March 29, 2012 11:53 AM

7:46

Comment #196 - Posted by: RAD at March 29, 2012 12:59 PM

7:16.3 rx'd

Comment #197 - Posted by: Chris at March 29, 2012 1:09 PM

7:31 with damper set at 3-4 (resistance of 119)

Comment #198 - Posted by: Daniel at March 29, 2012 1:11 PM

9:20 @ 47yrs old...

Comment #199 - Posted by: Warren S at March 29, 2012 1:26 PM

7:40, damper at 5 (PR)

Comment #200 - Posted by: mlt at March 29, 2012 1:27 PM

M/36/6'4"/197


7:36 meh.

Comment #201 - Posted by: Tim T at March 29, 2012 1:59 PM

8:30 set at 10

Comment #202 - Posted by: IvanR at March 29, 2012 2:17 PM

1st time doing this. 7:22 after a bunch of push presses, pacing was OK.

Comment #203 - Posted by: AndersB at March 29, 2012 2:26 PM

7:21

Comment #204 - Posted by: AGL at March 29, 2012 2:47 PM

7:06

Comment #205 - Posted by: Matt at March 29, 2012 2:51 PM

7:41, 24 years old, 185 LBS

Comment #206 - Posted by: Jacob M at March 29, 2012 3:02 PM

8:41
damper on 5
m/55/155

Comment #207 - Posted by: Roger at March 29, 2012 3:15 PM

8:13 damper on 4

Comment #208 - Posted by: Ronnieboy at March 29, 2012 4:13 PM

7:22

Comment #209 - Posted by: Raph at March 29, 2012 4:58 PM

11:59

Comment #210 - Posted by: myles456 at March 29, 2012 5:11 PM

Row 2K 11:53

Comment #211 - Posted by: peejay2 at March 29, 2012 5:26 PM

7:01 Damper on 6

6'4" 200# Male, 33

Comment #212 - Posted by: MonctonBrian at March 29, 2012 5:53 PM

8:40 C2 lvl 10
32/F/150#

Comment #213 - Posted by: Natalie TX at March 29, 2012 6:14 PM

On Feburary 19th I did this.

7:25.9

Age 14
160 lbs
5'9"

Comment #214 - Posted by: Matthew Huggins at March 29, 2012 6:47 PM

Don't have a row machine in our gym so I set up on the cable rack and did 750 reps of 50lbs thought that would be about right

49:43
Greg p

Comment #215 - Posted by: Greg p at March 29, 2012 7:24 PM

Jill : 13:26 Damper on 4


Joe: 8:59 Damper on 4

Comment #216 - Posted by: Jill & Joe at March 29, 2012 9:02 PM

6:59

Comment #217 - Posted by: roh at March 30, 2012 1:56 AM

Reintroducing myselft back to crossfit after 2 broken arms in the same year this was my second WOD I'm happy with the results! :)

M/29/6'1"/220lbs

resist lvl 10

7:12.9

Comment #218 - Posted by: Chris at March 30, 2012 2:33 AM

Don't have a row machine in our gym so I set up on the cable rack and did 750 reps of 50lbs thought that would be about right

49:43
Greg p

Comment #219 - Posted by: Greg p at March 30, 2012 5:50 AM

7:49. Satisfied. Active recovery WOD after 3 straight WODs that hit my low back and legs.

Comment #220 - Posted by: Michael 5'9"/172#/49yo/MI Survivor at March 30, 2012 10:42 AM

M/40/189

7:55

Damper on 5. Will do 6 next time and keep it there from now on.

Comment #221 - Posted by: Scott Andresen at March 30, 2012 10:58 AM

6:58 on a concept 2 at level 10 during a 5k best effort wchich i got 17:50 boom pow

Comment #222 - Posted by: lee carder at March 30, 2012 11:09 AM

50 GHD situps in gym
400m x 4, 90' pace on track
1' rest between
WR TDY

Comment #223 - Posted by: Ajax at March 30, 2012 12:20 PM

Row: 2k
9:28
Massive leg DOMs from that squat wod a couple of days ago.

Comment #224 - Posted by: Harpo m/44/5'7"/145 at March 30, 2012 2:38 PM

m/52/158
subbed 200 sdlhp 10-17 min faulty timer ?

Comment #225 - Posted by: DAVID LINGLE at March 30, 2012 6:20 PM

7mins 33secs hungover ha

Comment #226 - Posted by: Dan at March 30, 2012 6:33 PM

7.00

Comment #227 - Posted by: Ryan Melisi at March 30, 2012 9:32 PM

7.15

Comment #228 - Posted by: Sacha Dieryck at March 30, 2012 10:10 PM

17:36.

Comment #229 - Posted by: Xman at March 31, 2012 1:53 AM

M/ 38/ 133 lbs/ 5'-6"
As Rx: 8:36
I'm not sure if I've ever done a 2K... I think so.. usually I do 500s or 1K
I did this EARLY and I'm usually working out at night... I did this with VERY little warm up as well... not too bad for me.. I was pretty happy with it overall.. I was pretty consistant at about 2:04 pace... went a little slower in the 1000-1500, but then picked it up a little faster for the last 500... my butt and hamstrings were on fire... I"m trying to fire with my hips more and not my quads and to not overreach... it gets me a little less pull length, but a more powerful pull the whole dimension. I usually get better results and don't tire out my legs as much... therefore more efficient

Comment #230 - Posted by: Anton at March 31, 2012 7:01 AM

M\40\6'4" 245

7:05

Comment #231 - Posted by: Chuck Preble at March 31, 2012 7:38 AM

Previous 7:54

Tonight 8:02

Been slacking lately due to nagging aches and pains and schedule

Comment #232 - Posted by: Cleveland at March 31, 2012 9:16 PM

did this one today (3/31/12)

as rx'ed: 7:21.2

first time i ever did a timed 2k...man did that last 1k suck! wish i didn't just sporadically jump on c2 rower here and there after i finished this one!

Comment #233 - Posted by: Rich B at March 31, 2012 11:22 PM

M/33/6'2"/184

7:26

Comment #234 - Posted by: zaki at April 1, 2012 8:03 AM

7:49

Comment #235 - Posted by: Kevin C. (M/53/5'11"/175) at April 1, 2012 2:38 PM

8:19. First measured 2K I think so I'm happy with it.

Comment #236 - Posted by: brett_from_wylie at April 1, 2012 6:09 PM

subbed SDHP - 20 kg dumbbell

8:20

Comment #237 - Posted by: Stuart at April 1, 2012 10:05 PM

8:11

Pr

Comment #238 - Posted by: al deezy at April 2, 2012 1:24 PM

M/173/5'7/32
8:12

Comment #239 - Posted by: Mark S. at April 2, 2012 10:56 PM

8:42 vs
8:35 7/22/08

1k run wu 4:46. abmat x 18 after.

m/55/5'10"/173

Comment #240 - Posted by: kevin o at April 3, 2012 4:51 PM

8:15
Level 10

Comment #241 - Posted by: A.J. Cox at April 3, 2012 8:22 PM

8:23 - setting 5

Comment #242 - Posted by: TZ at April 4, 2012 4:07 PM

36 yom 202 lbs.

First time doing this...8:23 at damper setting 5.

Comment #243 - Posted by: kgw at April 4, 2012 4:19 PM

7:39 Rx'd

Comment #244 - Posted by: MarcusG 30 5'9" 160 at April 5, 2012 8:33 AM

sub run 1 mile: 7:19

Comment #245 - Posted by: MikeyPaul/m/30/170/5'8" at April 5, 2012 5:41 PM

M/48/168/10:04

Sdhp 200 reps. Enjoy this workout. Improved time

Comment #246 - Posted by: Gmarczika at April 7, 2012 6:19 AM

M/48/168/10:04

Sdhp 200 reps. Enjoy this workout. Improved time

Comment #247 - Posted by: Gmarczika at April 7, 2012 6:20 AM

As rx'd 8:44

Comment #248 - Posted by: Crossfit Chris at April 7, 2012 3:44 PM

did jump rope, 500 reps

5:54

Comment #249 - Posted by: Manchild at April 8, 2012 10:32 AM

female/15 y.o./5'3"/139 lbs

Really liked this.

Time: 9:12, damper on 9.

Comment #250 - Posted by: Ariel at April 8, 2012 5:04 PM

Did this after the 3x5 OHS wod
7:52 (shooting for sub-8)

Comment #251 - Posted by: clark at April 9, 2012 4:39 AM

08:16

Comment #252 - Posted by: Patrik Schmidt at April 9, 2012 8:55 AM

7:23

Comment #253 - Posted by: Pacers at April 10, 2012 5:56 PM

Finally got to use a rower as I'm traveling for work.

8:17

M/31/168/5'9"

Comment #254 - Posted by: Mark at April 11, 2012 5:33 AM

8:58

Comment #255 - Posted by: Ukkrew at April 11, 2012 2:17 PM

CFWU x 3 std

Damper on 6
8:03, 25 secs better than previous. Would really hurt to break 8:00.

For once I'm not last.

Comment #256 - Posted by: F15E_WSO/M/49/72"/180 at April 12, 2012 1:11 PM

8.30 rx'd

Comment #257 - Posted by: faleep at April 12, 2012 2:45 PM

7:10

Comment #258 - Posted by: nsb at April 13, 2012 5:51 AM

goal was sub 8

8:04 2023m (couldn't see display well to stop in time)

484sec/2023m = x/23m

My math says to subtract 5.5sec for the 23m...for a sub 8! 7:58.5

Comment #259 - Posted by: squirrel at April 13, 2012 7:31 AM

7:05

Started out with 1k in my mind instead of 2k; quickly realized I was going way too fast and my body kinda broke down for that last 500m. Will pace myself better next time and try to keep it under 7 minutes.

M/27/5'11''/200

Comment #260 - Posted by: Kent at April 13, 2012 3:43 PM

8:10 - setting 5 (up from 8:23 10 days ago)

Comment #261 - Posted by: TZ at April 14, 2012 11:29 AM


8:10 - level 5 (up from 8:23 10 days ago)

Comment #262 - Posted by: TZ at April 14, 2012 11:29 AM

As rxd (that's rare for me)

Time 8:55

M/41/5'8/240

Comment #263 - Posted by: Phat boi at April 14, 2012 2:40 PM

7:50 level 7

Comment #264 - Posted by: tum1 at April 18, 2012 10:34 AM

m/38/5'9/181
CFWU-2 @ Triangle. Superman. DU.
7:39
Pleased w/time. Good job finishing strong. Focusing on better foot drive helped.
4/22/11: 7:43
7/21/08: 7:42

Comment #265 - Posted by: jrm at April 21, 2012 7:35 PM

Warm up
Pull up 3x10
Dip 3x10
Squat 3x10
Crunch 3x45
Push up 3x10
Back Ext 3x15
Time - 8.30?
Notes: Did 10 burpees every 500m.

Comment #266 - Posted by: AB at April 25, 2012 3:56 AM

8:22 pb 06.05.12 sub 200 SDLHP 20k
8:24 28.04.11 sub 200 SDLHP 20k

only beat my previous by a little but felt more comfortable - better form. i need to practically touch my toes so that i bend my knees adequately. broken 70-50-40-40. sub 7:30 next time (70-70-60).

Comment #267 - Posted by: zenoperegrinus at May 6, 2012 6:21 AM

7:26

Comment #268 - Posted by: fathertyme 34/m/6'/175# at June 29, 2012 3:56 PM

Sub Road bike to/from work.

Comment #269 - Posted by: Doug at September 10, 2012 4:20 PM

7:54 (PR)

Comment #270 - Posted by: sr at April 1, 2013 9:56 AM

7:56 - I can't stand this distance!

Comment #271 - Posted by: Edwin 31/M/68"/170 at October 2, 2013 6:40 AM
Post a comment






Remember personal info?