August 25, 2012
30 rounds for distance of:
Row 30 seconds
Rest 30 seconds
Post distance to comments.
"Be Your Own Bodyguard Part 6: Using Your Crowbar" with Tony Blauer, CrossFit Journal preview video [wmv] [mov] [HD mov]
WOD Demo with CrossFit Country - video [wmv] [mov] [HD mov]
Posted by Pukie at August 25, 2012 5:00 PM
Are burpees a good rowing sub?
Should this be 30 rounds for total meters?
k-star would say turn out those rings - 11 and 1 - get that shoulder externally rotated. don't be soft!
Should be for metres. But 30rounds faaaaa
Ironic, I'm a PA CF'er vacationing in Scotland for a wedding! This is going to be a tough pre-wedding WOD...Congrats Vanessa, you look fabulous
Should be for metres. But 30rounds faaaaa
"30 rounds for distance of"....
row 30 seconds
rest 30 seconds
Sumo Deadlift High Pulls for a sub.
Distance 4507 meters.
What level recommended if I weigh 180, 6'2 male, and for a 165-170, 5'11 woman?
Thanks in advance, loving crossfit, just started a week ago.
P.s. was already in shape, I can endure, but I am SORE AS HELL. :-) fiancee is starting with me theses next three days, she's in for a rude awakening, especially since she's already a personal trainer.
having rowed in college I like the erg workouts. we should step it up a bit and do longer erg workouts. for once it will put the advantage in favor of the taller cf'ers. thanks for another great workout
love the erg workouts. pleae make them longer and more frequent
So... are the meters just accumulating during the rest as well? As in, I row hard for 30 seconds and then stop.. but the erg continues to count a few metres. I don't like to stop cold turkey and I like to row lightly during the rest period. What I might do is select the :30/:30 workout which times you for 30 seconds of rowing and 30 seconds for rest and doesn't count any distance rowed during the rest. The problem is that I'll have 30 intervals of 200-300 meters that I need to add up in the end. (or maybe the erg will do that for me in the memory section)
Just a thought... cause I don't fancy pulling hard and then freezing for 30 seconds.
Looking forward to this.
What does everyone put the damper on with Concept2? I've always assumed 10.
Sub'd sumo deadlift high pulls,15 reps for every round but the last which was 16 reps totaling 451 reps. M/39/178
Yo JCT (#17) at my box, they tell us damper settings are personal preference. On one extreme, you'll be pulling super fast but not going very far, on the other extreme you'll have to pull slow but hard. Since you row for either distance or calories, it doesnt really matter what setting u use. Think of the damper settings as gears on a bike, one that feels most efficient for you is best. Most people at my box tend to row at 4-6
I was thinking of doing burpees as well, I camping for the week, no rowing machine and no weights, so I figured burpees would be a
Challenging alternative,I guess I could paddle my canoe!! I'll go for total amount of paddle strokes
My sub for tomorrow...3 fourteeners in the Rockies!
I believe that was the saturday of 2012 SoCal regionals.. She qualified as an individual and competed friday them got married saturday! Dedication!
#16 damper can be set on what you want, personal preference. 4-5 is supposed to feel the most like water.
4039 meters as Rx... 5'8" 200lbs
Total Knee Arthroplasty (TKA) over 4 months ago, my progress is good.
No rower or open gym at 00:30
Garage Gym; well worth the investment
30 rounds for reps of:
75lb Burpee power cleans, 30 seconds
Rest 30 seconds
Was aiming for 100, missed that target
M/33/5'10"/setting 10/4693M Euro-zone self-slacker extraordinaire
Doing it at level 10 is not they way to go if the goal is max meters for so many rounds. If you are normally a 10 guy Shoot for a drag factor setting of 120 to 130 and I bet you will PR.
Did not have a rower, subbed with SDHP @ 95#
No access to a rower; did Helen for fun instead. 12:17 as RX'd. Room for improvement.
Subbed 45# barbell for rows...
Total is 341.....Time as Rx'd
M/26/5'7/200lbs - 4768 as rx'd
sub'd cable rows;
10 x 70lb 15 sets;
15 x 70lb 15 sets;
ran 2mi 19:05;
Row 30 sec on 30 sec rest x 30 rounds
Meters:4378 fun one. Good job Jason and Stephine you two rocked it!!!:-D
3802 meters. My butt was numb :(
4688m. You guys are studs that got over 5K. Probably would've helped to have competed with someone round to round.
First 10 rounds damper on 7, backed it down to 5 after that. Usually took about 10 seconds to get down to 1:40 split, then tried to work down to 1:37ish and hold it under 1:40, which didn't always work!! Time to go mountain biking now. Am I overdoing it? OK, maybe I'll rest for a few hours first.
4920m @ 10
started too slow, had to catch up...5.5km next time!
One rower at clam-shell gym. Just not happening.
Did Outlaw BBG w/Spartan RCP crew and then "Helen" at 10:18 w/20kg KB
Slipped to the right, back to 8 and a wake-up. Still whoop!!
New to crossfit. 3 weeks in.
10 lunges, L & R
sub'd rowing for 35lb KB
I know it's weak...
does it still count as rx if i had an abmat under my ass?
SDHP 45# bar
454 total reps
great wod!!! damper setting at 4 4979 meters great pic vanessa
no access to row today, so tried my own WOD...
10 burpees for 15 mins
rest 5 mins
10 burpees for 10 mins
rest 5 mins
10 burpees for 5 mins
Legs and arms cashed. HR at 180 b/m, definitely gets your lungs pumping. Avgeraged 10 burpees in 30 secs.
M / 34 / 6'2" / 205
4754m..... could have got more if someone had sat on the machine and yelled "STOKE!!" at me through a bullhorn.....but what can ya do!?!?
Subbed alternating 45# SDHPs/burpees
Averaged 17 SDHPs and 10 burpees each 30 sec round
Total 406 reps
1st 10 - 1453
2nd - 1428
3rd - 1424
I have the same question as JuliePlatt (#15). When we stop to rest, do we count the meters that the rower "coasts" or no?
MOD (SDHP vs. row)
319 reps (85lb for 10 rds, 65lb for 20 rds)
started too heavy, spent after 10 - killer WOD.
damper at 5 4690 meters...Just got my rower 2 weeks ago...LOVE IT! black concept 2...thank you Rogue!
4840m on Level 10
29M 5,10 190 4433, 9 damper
4052 as RX'D
Damper at 3
This is my first time back to crossfit in several months. A good welcome home.
PR first time
362 reps as rx
my butt's not numb, but forearms are too tired to open the door to leave the workout room :)
4435M damper at 10
Actually did "real" rowing this morning in a scull on the Fox River in Appleton, Wi. Very cool!
Last time I did this was on 8/15/08, in 17:19.
Male, 40yo, 151#, 68"
did this one with Becky
doing burpees - result 450 reps
Had to keep it barely rotating in order to prevent the clock from stopping, so I probably got a few hundred less than that.
Re counting "coasting" meters, set your C2 for 30 second work intervals with 30 second rest periods. In this mode it only records meters rowed during the work interval and it also keeps your rest periods strict as the work period re-starts automatically after the rest period ends.
Did everyone count the total from each 30sec work period or the total at the end of 30 rounds? Mine was at least 700M difference. 4365 vs 5135. M/32/6'4"/225
4050. My rowing form needs work. Will def be reading some Crossfit journal tonight.
That was fun - 4211 meters.
Subbed Sumo Deadlift High Pull with 2 20# dumbbells
482 reps. Did 16 for each interval 1-29 and 18 for the last interval.
SMILE AND HAVE A GREAT DAY!!
3999, grr! (hello Devon B.!)
m/37/5'6"/165..........First Main Site WOD in 3 months.....Glad to be back....as rx'ed 4618m
Resistance set @ 10. 4389m first time rowing
Done after Boxing practice
4975m on level 8
New to this and loving it!
No rower, completed on Elliptical
resist and incline levels at 16
Just under 3 miles
That was tough
retired army 1SG
30 rounds with 45#
SDHP=420 reps... it's been 8hrs since the WOD and my arms are still tired. I can only imagine the soreness to follow. Love it!
5 Mile Elliptical Trainer
30 K's to E's
25 Box Jumps
Chest was hurting from Basketball injury
4828 meters at damper 4-5. 33 yom. 6'0" 180 lbs
I havn't got a concept, just some crappy cheap rower. Apprently I got 6.2km, so now I know the console is rubbish too....
5133m: I'm 2 wks in and still getting used WODs, love it so far
m - 6'5" - 240 - 29 yrs
6082 m as rx'd. But looking at the other numbers, I'm starting to think that my damper is broken or I did the workout wrong...
I rowed for 30 seconds and stopped, but obviously the rower kept coasting for another few seconds. I counted that coasting distance into my total, is that how others are doing it?
@124 James - maybe you're just a monster, huh?
Don't have a rower. Substituted sprinting. 30 rounds for distance, 30 seconds sprint, 30 seconds recover-walk. Total distance 4800m (est.).
that was a rough one
I dont get it. In the video the first guy says he tries to row under 1.50 / 500m and sub 30 s/m. Then he says he rowed 4907m. That dont add up in my book.
500m/110s x 30s = 137m pr. 30sec x 30 = 4090m in total.
Did they not use the 30s/30r program on the c2?
I rowed sub 1.45/500m and only got 4325m using the program on the c2.
15 pull ups x 3
15 sit ups x 3
15 crunches x 3
4350m as rx'd
Subbed Sub - SDHP @ 45#
4021 as rx'd. 46yr/F, 5'4", 160. Phone Tabata timer for all 30/30/30 worked great.
P.S. Damper was set at 8.
New to the WOD and lovin' it (through the pain)
Sub'd sumo deadlift high pulls
14 reps for every round w/ 45lb bar
m 51 6'2" 195
as Rxed 4629m hurtin
4660 damper on 6
m 45 yr 6'2" 225lbs
No Concept2 yet . . . Subbed Sumo Deadlift High Pulls . . .
452 totally miserable reps . . . LOL . . .
4350 meters. Damper at seven.
5061m, Damper at 7. Last 5 rounds/Intervals were tough!
Subbed SDHP @ 45#
4854m. Vomited. Excellent!
4854m. Vomited. Excellent!
4802m on 6. One of my favorite WODs in a long time! Absolutely dripping after!
5963 total meters...didn't realize there was a damper on rower don't row that much...machine also would stop counting if i stopped moving during rest period....I estimate I was ticking off 60 meters during rest periods so my actual distance rowed was around 5123 m
4125m on level 10 of the rower. Still fairly new.
SDHP with 45# bar: 499 reps...
2925m one handed row due to shoulder injury. Be nice when I'm healed and can get back into WOD's
I'm guessing the people with over 5k on this workout didn't use the interval function on the C2 and counted the meters that the erg "coasted" after the 30sec interval. Not to take away anything from those guys... that's still pretty impressive.
630 paddle strokes in my canoe
Sub'd sumo deadlift high pulls 21 kg
Hi everyone, my first post! 5300m, very pleased but now I want to beat it!!
Set the erg for 30/30 intervals.
6818 including the rest meters
4580 exclusive of the rest meters (15 minutes of total work, averaged 1:38/500m split)
4504 @ 7...rx'd
364 sumo deadlift high-pulls w/45 pound barbell.
4284 m @ Level 6 on Concept 2
Been doing crossfit for almost two weeks now :)
4575 as rx'd
Sub'd alternating sdhp's and burpees.
9607 = 374 reps
9808 = 398 reps
Nice work James B
Likewise 30/30 only averaged 1:43
Work meters 4368 not sure of rest meters
4291m on a C2 damper #10
503 SDHP 45lb.
5969m - including the coasting. I didn't know you could program a 30sec work and rest interval. Good to know!
Damper @ 7
did 15 minutes of 30 sec on 30 off with damper at 5. 2350 meters
15 minutes of 30 on 30 off of burpees with a 10 lb vest on
got 130 burpees
heart rate was 170-180 and my bum is soar!
5115 at 5500 feet
Subbed SDHP 40 Lbs (bar)
4407... First time ever doing intervals on row. Liked it a lot. Should be incorporated more!
subbed SDHP @ 45#
subbed sdhp at home. 530 reps
Great Workout> 5240m @30 rounds
Did 5,225 on a rower level 10 out in Afghan at 6,000ft in the mid-day sun nice way to ensure I can eat ice cream and cake later on with out thinking about the calories.
as rx: 4263m
First time doing crossfit.
#177/Gene - You a former rower?
damper set @ 10
30sec/30 rounds = 3985
Props to all who dropped 1:30/500m in there!
I was excited with 1:50/500m!
4982m at 122 drag factor (which was level 7 on that particular machine)
People rather than concentrate on 'damper level' you should set it based on the 'drag factor'. On Concept 2's you can find this from the start menu, more options, display drag factor.
The drag factor, which is basically the resistance, is different on each machine because it is based on the amount of dust built up in the fan, as well as a few other things. If you want to row against the same resistance then you should make sure the drag factor is the same, not the level.
The drag factor is supposed to represent the amount of water flowing against your boat. The heavier you are, the lower in the water you boat will sit and so the higher the drag factor you should use. I'm 155lbs and aim to have my drag factor 120-122. If you're unsure then look it up online and there's a lot of advise.
I'm not at all trying to be a smart arse or a know it all, but I have some experience with this, and when I was told out about all this is helped me control and improve my rowing training immensely. Happy training people.
erg set to 30/30 (drag factor of 125)
active meters: 4460
TOTAL including rest meters (from coasting after each 30sec sprint): 5389
average split: 1:40/500m (ranging 1:38-1:42) @ about 30spm (ranging 28-32)
5055 meters damper @ 6
Jessica - 4,025
3636m on damper=10
Better next time.
Did an intense ab workout, then the WOD: 4170m. Damper at 6, lowered to 5 after 6-7 rounds. I'll have to try it from a fresh start. All these superior numbers make me want to improve a lot!
Replaced with runing: 4150m
started too slow - as rx'd:
Damper on 8
As rx'd: 4744 meters w/ damper at 6... love the rowing WODs!
at what level should the rower be set? I put mine on 10
As rx'd, 5,079 meters.
This includes the meters coasted in the first few seconds of the rest break (of which the C2 keeps track for you), which totaled 748. Stroke rate was a pretty consistent 32 up until round 23, when it jumped to 34, then 36 for rounds 28 and 29, and 40 for round 30 (I had some in the tank at the end so decided to sprint). Average stroke rate for all 30 rounds was 32, split was 1:43.9. Damper at 7 and drag factor of 178.
This was a fun change of pace WOD, and I could probably stand to row more. I felt this WOD more as muscular fatigue (mostly in my hamstrings and glutes), and not as much of a gasser.
Damper on Level 9
not as RX'ed, did 15 rounds instead.
Rowed a little over 2K.
4678m as rx'd
5428 with water rower
Used C2 interval setting, damper set at 9.
Looks like I win. Seriously considering taking up rowing.
4980m Bugger! Just 20m from 5k!!
4995 meters included "coasting" after 30sec of rowing. Didn't know about interval C2 function.
4900m with coasting. Averaged 50m during coast time so aprox:
As rx'd: damper on 4
5084 (concept 2 set on 10)
M/ 38/ 134 lbs/ 5'-6"
As Rx: 4,362 meters
Rowing is usually a goat of mine. I am small both in bodyweight and height. This is a grunt WOD in that you just keep at it. I wanted to try to have a good intensity for each of the 30 rounds. This is very mental, since you'll get tired and have a lot of rounds.
I played around with the damper from about 5.5 - 4.. mostly descending throughout the rounds.
My forearms and grip were going in the later rounds. My hamstrings were toasted...
I was popping up and a little off the seat a bit. Not sure how to combat that, or what I'm doing wrong.. must be a body positioning thing as I'm opening up and driving backward... possibly my body angle is a little off?
Lots of stretching and took an ice bath later on.
lower back sore today...
Very happy with these numbers... I was going for 4000 so the extra 362 was a great thing.
120825 m/35/195 SDHP @45 535reps.
20 years old
No rower so subbed wall balls (8-9kg homemade) on the odd rounds and subbed 20kg lb swings for even rounds
Wallballs 154 reps total, KBSwings 255 reps total. Very interesting experience. Thankyou
Used damper setting to get appropriate drag as discussed in comments.
Been doing crossfit about 3 weeks, M-F. First time posting. You guys rowing 5k. + are beasts
4537 as rx'd. 15-16 spm, til last set--18-19.
4495 as rx'd
Had someone point out some improvements for tech while rowing and it made a huge difference.
At highest setting....
As rx'd, think I got 4200m. Rowed ~1:47ish/500m pace. 400m swim cooldown. Luke
4853 @ setting 10. My a$$ was so sore afterwards. Brutal.
Rx'd, highest resistance (level 10): 5705m
M 28 68kg
1st crossfit workout so really enjoyed it
4701 m at damper 7
500m cooldown swim after
4858 at damper 10
4833 including coasting. Next time will use 30/30.
5857 at damper 6. m/5'9"/185/44
4650 meters, damper @10.
My new favorite rowing workout!
5317m concept 2, drag on 7, 30 sets as described
Total meters 7198. Work meters 5012.
Plan was to stay sub 1:30 split. Rate change ladder every piece. From 34-36-38-40
I haven't done that wod since 1996 on the water. I always remembered that being a character building wod. We did it back then with all race starts and had 30 sec to stop the boat...brutal! Doing it on the erg sucks too.
4600 meters, Damper 10.
m/26/6'/182 - Camp Clark, AFG (on the only rower within 30km)
Male 181cm / 80 kg
5018 meters Rx`d
Maby i have to stop smoking. I think that my lungs went in diffrent direction than me :)
M / 44 / 192cm / 85kg
5339m @ 7,5 on the damper.
As rx, incl the "rest meters"
M / 44 / 192cm / 85kg.
5339m @ 7,5 on the damper.
As rx'd 5,925 meters
Damper on 10
M / 20 / 5'10 / 80.2kg.
First time doing this workout, absolute killer!
Work distance: 6,436 metres.
4549 Rx'd (after working a max 1 rep deadlift)
Damper set on 6 and averaged a 1:40ish 500m pace. Aimed for over 150m each round. Lungs started getting worn out the last 9 or 10 rounds but it was my butt that was killing by the end. Concept II has gotta come out with some butt pads or something...
5960 but had to do a few short easy pulls during the rest times to keep the clock moving ??
M / 41 / 6'1" / 225lb
M / 29 / 5'11" / 181lb
M/ 29 / 5'11" / 181lb
BK 5246, DP 4957, MR 4890, AP 4842, KK 4340
M/24/5'6 / 63kg
5,300 meters :) as rx'd level 10... great workout ! i rekon the 2 minute sprint and 1 minute rest for 10 rounds was harder though !
5,300 meters - - great workout
As Rx'd, damper 10: 5929m.
scaled to 20 min due to lack of time
used the clock on the rower which was a problem for the 30sec rest because I had to keep the wheel moving, otherwise the clock stopped. next time need a separate time piece.
misread, only did 15rounds (and thought that was tough enough)
Ok, I need to step up my game, 3853 meters F/42/507/155
I just realized I shorted myself a round, I did 29 not 30...ArGGG
I just realized I shorted myself a round, I did 29 not 30...ArGGG
Total Distance: 4758 meters
4875 (PB + 35 since last)
Been doing crossfit for almost a month now and loving it, helps a lot with being in the Army
Saw this and had to check it out, tore my meniscus for the second time a year ago. Osteoarthritis in the knee. M/43. 5017m Damper on 10.
I was using a water rower, so it kept moving a bit after I finished. That was a great work out.
Tried to do as rx'd, but I had problems with the erg and needed to stop after round five (was at the 1:40 pace during the sprints). After that I went to the treadmill and did the last 25 rounds by going 30 seconds at 11 mph and then 30 seconds at 4 mph...think the treadmill was actually harder than the erg, so still got in a good WOD!
Male / 30years / 5ft8 / 205lbs / athlete(ice hockey)
Distance 5278 meters
Expected at least 4500 meters, but never made more than 145 meters in one interval.
Practiced sprint starts (3/4, 3/4, 1/2, 3/4, 1/1, 1/1), but that didn't make much of a difference.
Lowered the damper setting from 5/6 to 4/5 halfway through.
Done right after 7x1 weighted pull-ups.
Done after returning from Cubscout camping trip. Quick warmup
4645 main readout, 4136 from info screen
Had damper between 2-3, closer to 2. Drag factor around 113. Pleased w/consistency of rounds.
SDLHP 20k 16 reps x 21 rounds (336) 13.12.12
made this one up Dec 14/2012
Did 15 rounds instead since I didn't have enough time. 2357m (~157m / round)