November 2, 2012

Friday 121102

Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

Post time to comments.

Compare to 090805.

GeorgiaMcCusker_rings_th.jpg

Enlarge image

Georgia McCusker.


"Coaching Tools for Running: Part 1" with Doug Katona, CrossFit Journal preview video [wmv] [mov] [HD mov]


WOD Demo with Solution 1 CrossFit - video [wmv] [mov] [HD mov]

WOD Demo with CrossFit Malibu - video [wmv] [mov] [HD mov]

Posted by Pukie at November 2, 2012 5:00 PM
Comments

we love you, Blue!

r.i.p.

Comment #1 - Posted by: Mel/39m/5'10"/175 at November 1, 2012 5:26 PM

All she needs is a Blue Rim!

Comment #2 - Posted by: Evan S. at November 1, 2012 5:30 PM

I definitely see a visit with Pukie in my future!

Comment #3 - Posted by: Rocky at November 1, 2012 5:31 PM

the rowing technique at solution 1 crossfit could use lots of help...no offense, just an observation. great work by everyone.

Comment #4 - Posted by: nacho at November 1, 2012 6:02 PM

So that's how Carter got in shape for Survivor.

Comment #5 - Posted by: JTD315 at November 1, 2012 6:34 PM

does anyone know y they were doing sumo deadlift high pulls in the workout demo?

Comment #6 - Posted by: Kirk at November 1, 2012 6:53 PM

#6 Kirk - because they did not have enough row machines to go around so they subbed SDHP for rows; from what I can tell, that was why they played 'odd man out' in the beginning to see who got stuck with SDHP.

Comment #7 - Posted by: caleb callahan (M/36/6'0"/178) at November 1, 2012 7:01 PM

Anybody knows How many SDHP do you have to do to replace the rower?

Comment #8 - Posted by: Endel at November 1, 2012 7:26 PM

Endel- Its 1 SDHP = 10 meters rowing, so 500m= 50 SDHP

Comment #9 - Posted by: jonny at November 1, 2012 7:45 PM

Hey I am new to crossfit and trying to transition into this new kind of workout. I am 18 and have played football and soccer in high school so I am in pretty decent shape but I am looking to take my fitness to another level. Any advice with eating, or on ways to workout?

Comment #10 - Posted by: Curtis at November 1, 2012 7:58 PM

We only have two rowers in our garage box so when we do rowing for four folks we alternate each round[2 row & 2 SDHP then they swap with the SDHP 2 rowing on the second round while the 2 rowers from round one SDHP on the second] . . . What happens if there is an odd number of rounds? . . . Rock, paper, scissors baby to see who has to do the odd number of rounds with SDHP . . .

Comment #11 - Posted by: IronMikeMercury at November 1, 2012 8:50 PM

216/31m/6'
I'm on vacation and visited pearl harbor with my wife today, it was very emotional to set foot where so many many honorable men gave Thier lives for our freedom. Ome of the memorials stood out to me, the USS Oklahoma battleship memorial where 429 navy gave their lives. There stands 429 white pillars in the honor. All of the memorials at pearl harbor were amazing and really raised my respect for the men and women who fight for our freedom.

I hadn't done a work out yet so I decidied to do 429 burpees for me workout, I call it " Oklahoma" it took me 1hr 3min 38 sec, my body hurts and I hope that I will never forget what I have seen today. Next year I hope to bring my 9 year old son. God bless all who have made the ultimate sacrifice.

Comment #12 - Posted by: Daniel cram at November 1, 2012 10:26 PM

Just wondering if anyone takes a pre workout drink and what do you recommend? Thanks

Comment #13 - Posted by: close at November 1, 2012 10:53 PM

Did this as my warm up before strength, I would of got 19 but I did 26 Burpee's for 2 rounds, silly of me.

as Rx'd @ 19:28

M/16yrs/80kg

Comment #14 - Posted by: AlbertS at November 2, 2012 12:52 AM

16:22
400's on treadmill

Comment #15 - Posted by: ART/M/44/5'5"/148 at November 2, 2012 2:17 AM

20:07 rx

Comment #16 - Posted by: gb 45/m/71"/185# at November 2, 2012 2:59 AM

14:30

Comment #17 - Posted by: Michael at November 2, 2012 3:08 AM

44/m/176cm/74kg

Three rounds for time of:
Row 500 meters
21 Burpees
50 Double unders

14:32

To be faster I'd need to row faster, do the burpees faster, do unbroken DUs and have faster transitions between exercises.

Comment #18 - Posted by: Memuc at November 2, 2012 3:54 AM

18:47

Comment #19 - Posted by: Fred m/38/176/75 at November 2, 2012 3:55 AM

Crossfit @16, that is not helpful at all. I love sarcasam, but Curtis is asking for heip, not asking to see your back side.

Curtis, lots of answers under FAQ and on the message board. Welcome to crossfit.

Comment #20 - Posted by: jmu alum at November 2, 2012 4:16 AM

20:39
the burpies are murder after rowing :-D
love it

Comment #21 - Posted by: Heri Joensen at November 2, 2012 4:29 AM

50 SDLHP
21 Burpees
Run 400m
3RFT

@ CFC
15:25

Comment #22 - Posted by: ferb44 172# at November 2, 2012 4:39 AM

Rx 16:34

Comment #23 - Posted by: Seb at November 2, 2012 5:04 AM

M/171/32/5'7"
19:05

Comment #24 - Posted by: Mark S. at November 2, 2012 5:05 AM

20:14 Rx'd

F/37/5'0"/107lbs

Comment #25 - Posted by: Nyree at November 2, 2012 5:15 AM

M.171.5'11.28.

As Rx'd 19:03

Much Cross Fit love from Israel!

Comment #26 - Posted by: Shawn Hakimi at November 2, 2012 5:52 AM

17:14 as rx'd (ran on treadmill)

Comment #27 - Posted by: James M/30/5'7"/155lbs at November 2, 2012 6:03 AM

hey Curtis, glad to hear that you are starting crossfit. First advise i would give you is Leave Your Ego at the Door! seriously, there's no place for that in crossfit... specially for guys. So look forward to a long challenging, but very rewarding journey that is CrossFit! welcome to crossfit!

Comment #28 - Posted by: luis j at November 2, 2012 6:04 AM

M/45/5'11"/195

3 rounds

100 single unders
10 GHD sit-ups
21 Burpees
400m run

19:22

Comment #29 - Posted by: nutfam at November 2, 2012 6:04 AM

M/31/185/72

Received garage box equipment last night, finished setting up early this morning and then looked up wod. At least I got to use the new rower. Great wod!!

Rx'd 21:24

Comment #30 - Posted by: SeanP at November 2, 2012 6:08 AM

19:08 ~Rx'd

M/36/5'11"/202#

Comment #31 - Posted by: Wes at November 2, 2012 6:11 AM

Any good neurosurgeons out there? Every doc I talk to goes, "No, I do not know what crossfit is." I think I need my back carved, but I would like to talk to someone who understands my hobby/obsession.

Comment #32 - Posted by: tweede at November 2, 2012 6:26 AM

16:XX RX'd, timer kept messing up.

Comment #33 - Posted by: FAmra at November 2, 2012 6:33 AM

16:XX RX'd, timer kept messing up.

Comment #34 - Posted by: FAmra at November 2, 2012 6:33 AM

M/5'11''/159

RX'd @ 15:55.69

Good Morning WOD to get moving.

Comment #35 - Posted by: maxwellherath at November 2, 2012 6:49 AM

F/5'4"/131

Subbed 50 SDHPs for the rowing and used treadmill for the runs - 21:50.

Comment #36 - Posted by: mantscha at November 2, 2012 7:02 AM

F/29/5'5/148
29:30

Comment #37 - Posted by: mooggie at November 2, 2012 7:14 AM

18:00 as Rx'd

Runs on Treadmill @ 2.5% incline.

Comment #38 - Posted by: texinma (m/43/5'7/150) at November 2, 2012 7:25 AM

M/36/5'11"/186
17:15 Rx'd

Comment #39 - Posted by: Dan at November 2, 2012 7:28 AM

Seriously loved it. Burpees after SHDL's killed my time. 24:35 rx'd

Comment #40 - Posted by: Greg Whelan at November 2, 2012 7:32 AM

37/m/173
Rx 20:22

Comment #41 - Posted by: ffkwill at November 2, 2012 7:53 AM

m/39/5'9"/229
25:35
sub'd row for elliptical machine level 5

Comment #42 - Posted by: MarSayoh at November 2, 2012 7:54 AM

M/32/5'10/83kg

14:55 rx'd

Goal was to go sub 5 mins per round so pretty pleased.

Comment #43 - Posted by: Roly at November 2, 2012 8:06 AM

Are those USNA shorts?! Is that a space boot?!

Comment #44 - Posted by: SemperMP at November 2, 2012 8:11 AM

18:50

Comment #45 - Posted by: c-los at November 2, 2012 8:24 AM

#13 close, i am currently taking a supplement called karbolyn, all it is High-Performance Carbohydrate, you can get the same from eating right but this has been some great fuel. my wods have benefited from it. I also took a pwo called cardio igniter, its jitter free and another of my favs, its not too heavy like other pwo's

Comment #46 - Posted by: DMO at November 2, 2012 8:28 AM

24:08, 15 burpees / rd, can't jump, had to work my way down and back up, time includes having to go up and down stairs for first 2 rds.

Comment #47 - Posted by: RussA at November 2, 2012 8:38 AM

22:49

400m's ran on a 20MSR track, 10 x back and forth.

Comment #48 - Posted by: Nick at November 2, 2012 8:57 AM

At my gym the rower is one of those "water wheel" style rowers, and I never know what setting to put it at. I read the "damper setting on a C2 machine" post in the forum and couldn't find a good answer - can anyone recommend a good setting? The machine I use goes from (just random numbers) 1 - 25 I think, so I usually set it at about 16 or 17, which would be 64 to 68% of the max. Thanks in advance!

Comment #49 - Posted by: Alex at November 2, 2012 8:59 AM

M/34/5'8"/185#
15:41 R'xd. Thank you.

Comment #50 - Posted by: Chris N at November 2, 2012 9:16 AM

F/26/167cm/71kg

19.15 rx

Comment #51 - Posted by: Ann-Theres at November 2, 2012 9:18 AM

Cant wait! I miss the motivational quotes! bring em back!

Comment #52 - Posted by: Davide at November 2, 2012 9:26 AM

Sub'd SDHP for Row. Had to go from the basement and outside to run.

22:51.

Comment #53 - Posted by: Earle M/33/5'10/200 at November 2, 2012 9:32 AM

23:50
Run on treadmill 8.5

Comment #54 - Posted by: Johnh 44/205 at November 2, 2012 9:44 AM

16:02 Great WOD. My feet and my abs are killing me!

Comment #55 - Posted by: vhonkane at November 2, 2012 9:46 AM

F46 as rx'd 20:16

Comment #56 - Posted by: josey at November 2, 2012 10:00 AM

19:54 w/ 450 meter runs each round (inside)
all else as rx'd

Comment #57 - Posted by: SB at November 2, 2012 10:04 AM

M 26 84 kg Italy new in this I did 16:30 replacing row with deadlift high pull

Comment #58 - Posted by: Emiliano at November 2, 2012 10:06 AM

M/32/175cm/61kg


Three rounds for time of:
40/30/25 SDHP
12/10/10 Burpees
Run 300 meters

Total time @ 27:13

Comment #59 - Posted by: Raffaele at November 2, 2012 10:10 AM

19:11

Comment #60 - Posted by: Andres Pacheco at November 2, 2012 10:18 AM

M/28/6'1/185

18:28 R'xd

Comment #61 - Posted by: Guti at November 2, 2012 10:19 AM

19:36 as Rx'd.

Comment #62 - Posted by: Michael m/50/5'9"/175/MI Survivor at November 2, 2012 10:25 AM

Runs on treadmill
19:29

Comment #63 - Posted by: jlew/33/6'5'/220 at November 2, 2012 10:30 AM

Sub 50 SDHP (45lb bar) for Rows

23:11

Comment #64 - Posted by: Shane M/27/5'11"/190lbs at November 2, 2012 10:36 AM

20:11

m/37/190

21:33

f/44/125

This was one of those WOD's you think you may kill...NOPE! Once again burpees to run hardest transition. Anyone else??

Comment #65 - Posted by: Antoinne at November 2, 2012 10:42 AM

M/30/68"/135 lbs

as Rx'd

19:19

Comment #66 - Posted by: Stick-Man at November 2, 2012 10:50 AM

23:16 as recommended. The burpees killed me.

Comment #67 - Posted by: TSW at November 2, 2012 10:52 AM

18:34.

Comment #68 - Posted by: Jeff A. at November 2, 2012 10:56 AM

f/43/180/5'10"

as Rx'd 19:34

Remarkably even splits. The runs got slower, but the burpees got faster... I'm getting better at keeping them steady.

Then I did yesterday's WOD... kind of

10 x 3 deadlifts @155#, 1 skin the cat on the rings

4:10

Got pretty dizzy.

Trying to get over general soreness and cramped muscles from my first basketball game in 25 years on Monday. Starting to move again.

Comment #69 - Posted by: JuliePlatt at November 2, 2012 10:59 AM

Three rounds for time of:
Row 2 minutes (display still broken)
21 Burpees
Run 400 meters

Carole 17:43, runs on elliptical
Kevin 20:11, runs outside

Comment #70 - Posted by: Kevin C. (M/53/5'11"/175) at November 2, 2012 11:01 AM

21:11 rx

Quite a distance with stairs between rower and start/finish of outside run.

Comment #71 - Posted by: caleb callahan (M/36/6'0"/175) mud|fit . at November 2, 2012 11:03 AM

F/27/5'5"/140

19:24 as rx'd

Comment #72 - Posted by: Danielle at November 2, 2012 11:14 AM

as Rx
burpees broken on first 2 rounds
ran outside
24:19
M/55/5'8"/185#

Comment #73 - Posted by: Mike at November 2, 2012 11:18 AM

17:49
run on treadmill (inclusive time for starting and stopping the treadmill>>> so it was a little bit rest ;-))

Comment #74 - Posted by: Emanuel at November 2, 2012 11:21 AM

Sub'd 500 m Row with 50 SDHP

18:12

Comment #75 - Posted by: Nicholas (M/27/5'10"/180) at November 2, 2012 11:24 AM

Day 186
M/45/6'0"/191
CFWU x 3
As RX'd - 20:21

@ #10 Curtis - welcome - I just started in May and love it. Every day is a new type of challenge. Don't get hung up on "RX'd" or "unbroken" - scale weights as required for you and work towards your goal. Push yourself hard and you'll be rewarded. Read the FAQs, workout subs and Brand X scaled workouts which often offer even more subs for exercises on the main site. Watch the WOD demo video, especially for unfamiliar exercises.

Comment #76 - Posted by: fargingbastige at November 2, 2012 11:33 AM

43,M,6'1,177lbs 19:45

Comment #77 - Posted by: Daniel J at November 2, 2012 11:34 AM

Modified, for my cobalt chromium knee
Three rounds for time of:
100m Sled drag (FWD/BKWD) with 120lbs
21 Burpees
800m stationary bike
24:18
M/55/6’/200
WOD done after working Graveyard shift and VA appointment

Comment #78 - Posted by: Pete In Sun City at November 2, 2012 11:36 AM

M/19/5,8'/170lbs
50 SDHP
21 Burpees
400M run
15:57

Comment #79 - Posted by: Mundo Veloz at November 2, 2012 11:36 AM

As rxd. 18:31

Comment #80 - Posted by: Tony m/35/6'1/205 at November 2, 2012 11:41 AM

16:56 Rx'd

Comment #81 - Posted by: Btexdawg at November 2, 2012 11:46 AM

Hey Nacho, I am definitely no expert on the row machine, as I have not taken the row cert and do not have a rowing background. Do you have any specific feedback that would help me coach better and help our clients?

I appreciate it!

Comment #82 - Posted by: J.R at November 2, 2012 11:50 AM

21 situps
21 burpees
400m

13:59

Avg HR 174, peak 188. So good to see you Carole and Kevin! It is also very good to not be working for a change, home here in beautiful, sunny Santa Cruz.

Comment #83 - Posted by: mas 55/M/155 at November 2, 2012 11:57 AM

19:21 Rx'd

Rows 1:55/2:00/2:03
Burpees all unbroken
Runs on track for accurate distance

Comment #84 - Posted by: Bill M. m/48/5'3"/135 at November 2, 2012 12:03 PM

Kendra Bolan, I love your badass vibram fivefingers! I'm wearing my pair right now. :D

Comment #85 - Posted by: Ariel at November 2, 2012 12:11 PM

32:15

Subbed rows for 500 single unders which took along time even doing them nearly unbroken.

Comment #86 - Posted by: Alex at November 2, 2012 12:11 PM

M/27/5'11"/170

17:34

Treadmill (sigh)

Comment #87 - Posted by: David H at November 2, 2012 12:13 PM

17:30 SDHP instead of rows

Comment #88 - Posted by: brandon the ELF at November 2, 2012 12:14 PM

17:30
SDHP for rows

Comment #89 - Posted by: brandon the ELF at November 2, 2012 12:17 PM

64 yo M, returned to XFit 10-26 after several yrs absence.
Guesses about scaling & subs:
Sub for row: 10X 12#DB bent-over rows & 0.3 mi on Schwinn Airdyne
Only 10 burpees
Run about 400 m
20:40

Comment #90 - Posted by: TomL at November 2, 2012 12:17 PM

22:50
SDHP

Comment #91 - Posted by: Brad/6'4"/205/m/32 at November 2, 2012 12:17 PM

16:43.

Comment #92 - Posted by: Brandon at November 2, 2012 12:18 PM

16:43.

Comment #93 - Posted by: Brandon at November 2, 2012 12:19 PM

m/40/195
as rx'd 16:50

Comment #94 - Posted by: Patrick at November 2, 2012 12:38 PM

RX'ed time 15:10

Comment #95 - Posted by: stryder9 M/37/5'8"/155# at November 2, 2012 12:44 PM

Ran 450m,location of the rower caused the 400m sprints to be 50m longer.
Everything else R'xd

Time: 19:16

Male/200#/29yrs/6'1
Done 4.5hrs after taking a Army APFT, Scored a 308, 77pushups in 2min, 84situps in 2min, 12:40 2mi Run.

Comment #96 - Posted by: Thomas at November 2, 2012 12:44 PM

as rx'd
15:49

Comment #97 - Posted by: Troy at November 2, 2012 12:48 PM

RX- 17:28

Comment #98 - Posted by: Julia at November 2, 2012 12:51 PM

sorry, 14:49

Comment #99 - Posted by: Troy at November 2, 2012 12:53 PM

M/32/5'8"/230

Three rounds for time of:
50 SDHP, 50#
21 Burpees
Run 400 meters

39:34

Comment #100 - Posted by: rvt1443 at November 2, 2012 1:03 PM

as rx'd with runs to rancho and back

18:09(16:58 last with runs on the treadmill)

Comment #101 - Posted by: Bells at November 2, 2012 1:08 PM

2 rds...off to HOA4!!!

10:20

55# kb sdhp x 50 reps for rowing

Comment #102 - Posted by: MikeyPaul - 31/m/170 at November 2, 2012 1:16 PM

M/27/6'2/185#

Rx'd @ 19:00

Comment #103 - Posted by: JLem84 at November 2, 2012 1:21 PM

20:07

Comment #104 - Posted by: Pacers at November 2, 2012 1:23 PM

Three rounds for time of:
sdhp, 50 reps (sub'd)
21 Burpees
run .25 mi
17:30

Comment #105 - Posted by: scfd1_9607 at November 2, 2012 1:29 PM

M/38/5'10"/163#

16:45

500m Row = 50 SDHP with 1.5 pood kettlebell

Comment #106 - Posted by: LMM at November 2, 2012 1:46 PM

M/20/5'9"/151 lb
23:53
400s on treadmill

Comment #107 - Posted by: Nick_nada at November 2, 2012 1:53 PM

M 33/5'8"/168 lbs
17:21 as rx'd

Comment #108 - Posted by: Jordan at November 2, 2012 2:03 PM

51/M/180
As Rx'd
22:57
PR
Previous PR @ 47 Yrs old (23:35)
It only gets better

Comment #109 - Posted by: Zim at November 2, 2012 2:07 PM

37/M/160
As Rx'd, PR
17:45

Comment #110 - Posted by: ChrisM at November 2, 2012 2:11 PM

M 47/5'-10"/167 lbs
19:12 as rx'd

long time since doing burpees - had to break them up.

GO NAVY!!!!

Comment #111 - Posted by: cwm at November 2, 2012 2:13 PM

18:30 ex

Comment #112 - Posted by: jlg/50/5'10"/170 at November 2, 2012 2:21 PM

00:25:44:45

Comment #113 - Posted by: Rob at November 2, 2012 2:23 PM

16:40 as Rx'd, you guys under 15:00 are badass!!

Comment #114 - Posted by: bill at November 2, 2012 2:24 PM

MOD

3 rounds
50 SDHP @ 65lbs
21 Burpees
400 m run

20:20

M/52/190lb

Comment #115 - Posted by: Mazzone, Chantilly at November 2, 2012 2:27 PM

As rx 25:46

Comment #116 - Posted by: JJ (26M 5'9" 177) at November 2, 2012 2:27 PM

26/m/6'3"/206

15.54 Rx'd

God damn burpees

Comment #117 - Posted by: James O'Reilly at November 2, 2012 2:30 PM

50 sdlhp
21 burpees
400 meter run on treadmill

The last run I had to walk the first 100 meters or so. Should have been under 20.

21:00

Laura f/50/5'7/150

Comment #118 - Posted by: power-girl at November 2, 2012 2:41 PM

17:38 as Rx'd

Comment #119 - Posted by: Aaron at November 2, 2012 2:55 PM

16.01

Comment #120 - Posted by: Gab at November 2, 2012 2:58 PM

M35/5'4"/146lbs
As RX'd
16:34 PR

Comment #121 - Posted by: Matt Burritt at November 2, 2012 2:59 PM

m/42/5'8"/175

Subbed SDHP (50) for rows

3 rounds
23:40
was hoping for 7 min rounds, that's my goal for next time now.

Comment #122 - Posted by: Mike A. at November 2, 2012 2:59 PM

17:37 as rx'd with runs on treadmill

Comment #123 - Posted by: Saam at November 2, 2012 3:00 PM

M/23/5'10"/160lbs

21:26 RX

Comment #124 - Posted by: J.Moore at November 2, 2012 3:13 PM

20:28 rx'd

Run on cross-country loop behind the barn with light snow; beautiful!

Comment #125 - Posted by: james.patrick [M/50/66"/135] at November 2, 2012 3:15 PM

F/5'6/165
26:10

Comment #126 - Posted by: shay at November 2, 2012 3:22 PM

19:31 rxed

Comment #127 - Posted by: DaveW 5'7" 180 m at November 2, 2012 3:25 PM

Subbed sdhp for rows (at work)

18:31 (pr, down from 25:10!)

Comment #128 - Posted by: coyo at November 2, 2012 4:00 PM

M/19/6'/185

18:59

Just started Crossfit a week ago, love it!

Comment #129 - Posted by: AaronJD at November 2, 2012 4:03 PM

had to miss the passed 2 months of crossfit because of my rugby season. Couldn't do both. Back at it now.
23:07 rx'd

Comment #130 - Posted by: Josh M/19/173lbs/5'6" at November 2, 2012 4:10 PM

42/m/185

no rowing machine sub 90 lb seated rows...50 pulls per round for 500m rows

12:25

Comment #131 - Posted by: JackM at November 2, 2012 4:16 PM

26:45

Comment #132 - Posted by: Elliott Harding at November 2, 2012 4:21 PM

m/40/6/195
18:24

PR by 3:06

Comment #133 - Posted by: Jeremy A. Olive at November 2, 2012 4:44 PM

m/29/6'4"/210
21:34 rx'd

Comment #134 - Posted by: Ben at November 2, 2012 4:50 PM

Rx'd

22:21

M/22/6'2/190

Comment #135 - Posted by: Matt at November 2, 2012 4:50 PM

Subbed sdhp's for rows 3 sets of 50. Rest as rxed
24:04. This kicked my but almost met pukie. Ate terrible today ran out of gas

Comment #136 - Posted by: Todd walters at November 2, 2012 4:55 PM

C-
@ CFS
16:45

Comment #137 - Posted by: Jeff & Charity @ CF Snohomish at November 2, 2012 5:08 PM

Hey thanks for the responses guys. This workout was tough.

Comment #138 - Posted by: Curtis at November 2, 2012 5:10 PM

34/F

3 rounds:
500M Row
21 Burpees
~500M Run (due to length of track at gym)

22:33

Comment #139 - Posted by: Denise R at November 2, 2012 5:15 PM

m/45/190

subbed sdhp 50
burpees 21
run about 400m no track
22 min

Comment #140 - Posted by: s holt at November 2, 2012 5:34 PM

m48/6'/180
as rxd 18:45 burpees get you! know I can do faster rows and runs...damn

Comment #141 - Posted by: jtotch at November 2, 2012 5:37 PM

F/51/5'6/125
28:10
50 sdhp 35#
Everything else Rx

Comment #142 - Posted by: D.S. at November 2, 2012 5:37 PM

19:58

Comment #143 - Posted by: Xaphes at November 2, 2012 5:39 PM

@tweede (comment 32): Have you tried a good pain management doc yet? I found one in DC that is totally amazing. Fixed up my back, diagnosed a hip problem two other ortho docs couldn't figure out. Gave me my life back! Worth a try before you go the surgery route.

Comment #144 - Posted by: anmarse at November 2, 2012 5:51 PM

3 rounds
50 sdhp
21 burpees - scaled as needed with tire

burpees were modified with tire as needed

Emma 11:20 (45)
Ricky 10:43 (16k)
Jason 11:35 (45)
Connor 11:45 (35)
Amanda 7:31 (8k modified sdhp/knee push-ups)
Katie B 12:48 (16k)
Bubs 13:09 (35)
Lil Kim 13:24 (16k)
Aaron 13:41 (12k)
Abby 13:37 (35)
Alison 13:54 (35)
Coach 10:38 (45)
Jacob 10:53 (45)
Aly 11:55 (35)
Mrs. Pip 11:20 (16k)
Mama V 13:05 (16k)
Joyce 12:33( 8k/2 rounds)
Steven 9:31 (45)
Mrs. Carey 10:36 (16)
Sim 13:09 (16k/2 rounds)
Pam 13:11 (8k)
Kyle 13:57 (12k)
Sandi 13:25 (12k)
Wendy 16:40 (8k/back after a week in Vegas)
Mr. Carey 16:32

Comment #145 - Posted by: BFCC at November 2, 2012 6:06 PM

M/33/165/5'6"

3 rounds for time:
Subbed Rows for 50 SDHP @ 35#
21 Burpees
400 Meter run

19:35

Comment #146 - Posted by: Aldo Villasenor at November 2, 2012 6:16 PM

Rx 19:45. Burpees ugh.

Comment #147 - Posted by: Daniel 23/175 at November 2, 2012 6:16 PM

20:48

Sub row with sdhp w/ 53lbs KB

M/39/6/212

Comment #148 - Posted by: Kov at November 2, 2012 6:23 PM

Three rounds for time of:
50 SDHP(20kg, 45#)
21 Burpees
Run 400 meters

22:05

Comment #149 - Posted by: Saganamooo at November 2, 2012 6:30 PM

25:50
20#x2 DB, SDHP for rows

Comment #150 - Posted by: JT m/39/5'10"/175 at November 2, 2012 6:46 PM

rx'd 19:45

Comment #151 - Posted by: Grant at November 2, 2012 7:11 PM

18:53 as rx'd

Comment #152 - Posted by: Matt L. M/29/5'10/155 at November 2, 2012 7:41 PM

15:16 as rx'd.

Comment #153 - Posted by: Kurt M/39/185 at November 2, 2012 7:57 PM

21:00 as Rx'd

Comment #154 - Posted by: Chene at November 2, 2012 8:24 PM

20:31 at Rx'd 61y.o 5'10 154lb

Comment #155 - Posted by: Ken_Davis at November 2, 2012 8:31 PM

First WOD back in it and got
20:36) subbed SDHP for 500m Row

Comment #156 - Posted by: Zackry at November 2, 2012 8:34 PM

Rx'd
16:01

Comment #157 - Posted by: phill 37deg21'41"N 118deg23'43"W at November 2, 2012 8:37 PM

As Rx'd
14:14

Comment #158 - Posted by: Lincoln M/31/165 at November 2, 2012 9:14 PM

19:26 as Rxd - was a gooder !

Comment #159 - Posted by: Laurel at November 2, 2012 9:45 PM

15 years old. 175 cm height and 66 kg weight. Rx'd
17.40 min.

Comment #160 - Posted by: Berkay Gulec at November 3, 2012 12:24 AM

18'06

hate to run on treadmill but transition times (rower to outside) would have spoiled the wod, and maybe injured some at my gym MAAAKE WAAAAY :)

Comment #161 - Posted by: matteo/29/6'/200 at November 3, 2012 12:56 AM

M/29/180cm/70kg

14:55

Comment #162 - Posted by: ukr17 at November 3, 2012 5:10 AM

17:34
RX'd

Comment #163 - Posted by: JakeK at November 3, 2012 6:55 AM

m/6'/220 rx'd 17.21

Comment #164 - Posted by: thefixer at November 3, 2012 7:24 AM

M/18/5'11"/170
16:00
8 min/mi pace on the treadmill and just under 2:00 min/500m on the rower. Burpees are rough!

Comment #165 - Posted by: stemme at November 3, 2012 8:11 AM

11/02/2012 (108)

Sub'd 2:00 elip for run and 27.5 db for burpees:

19:26

Comment #166 - Posted by: tommykrackcorn at November 3, 2012 8:36 AM

M/43/5'8"/175

RXd 16:50

Round 1 - 5:25
Round 2 - 5:41
Round 3 - 5:44

Comment #167 - Posted by: Jon Craig at November 3, 2012 9:09 AM

18:41

Comment #168 - Posted by: myles456 at November 3, 2012 10:25 AM

Hot workout today at noon in Texas.

Run was cross country and up and down steep hill. No way to avoid it. Made it interesting!

24:33

Comment #169 - Posted by: Kristina 29/f/122/5'3" at November 3, 2012 10:52 AM

22:00

Comment #170 - Posted by: abh f/27/5'5/130 at November 3, 2012 10:54 AM

17:12 Rx

Comment #171 - Posted by: AJ at November 3, 2012 11:07 AM

Good WOD right up my alley. 15:55 Rx'd :D 400m run is pretty hilly where I live, so I know sub 15mins is possible on a flatter course. Still content with my time though :)

Comment #172 - Posted by: Jason H. 23/M/5'8"/147lbs at November 3, 2012 12:29 PM

20:27Rx

Comment #173 - Posted by: JQ at November 3, 2012 12:36 PM

18:15 : thankfully, UW-Milwaukee has a rowing machine on the outskirts of the indoor track. I did NOT expect this workout to be this hard.

Comment #174 - Posted by: rdt90 at November 3, 2012 1:05 PM

sub'd 50 sdhp for 500m row
19:49

Comment #175 - Posted by: Jason Crocker at November 3, 2012 1:17 PM

17:58 as rx'd

rows of 1:47, 1:49, 1:53. Slow burpees round 2 and 3, same with runs. overall pleased

w/u - 250m slow row, lunges, inchworms, squats, ohs form-work; 7-5-3 pushups and dips = 1:05

Comment #176 - Posted by: matt h at November 3, 2012 3:48 PM

19:15

Comment #177 - Posted by: Danielle at November 3, 2012 4:18 PM

M/36/67"/168

18:40 as rx'd

Comment #178 - Posted by: Carl H at November 3, 2012 5:22 PM

Replace rows with 50 sdhp. 19:12

Comment #179 - Posted by: John at November 3, 2012 5:54 PM

Sdhp
15:40

Comment #180 - Posted by: Bnbaucom at November 3, 2012 8:26 PM

15:59 w/ 50 pulls on hydraulic rower

Comment #181 - Posted by: Jetté 43/M/5'11"/175 at November 3, 2012 8:57 PM

19:11

As rx'd

Comment #182 - Posted by: Brett (M/24/188cm/74kg) at November 3, 2012 11:28 PM

Did 600 m run each round...

as rx'd
23:30

Comment #183 - Posted by: manosen at November 4, 2012 2:18 AM

19:46
As Rx'd

Comment #184 - Posted by: Diverb M/31/180cm/80kg at November 4, 2012 2:45 AM

m/41/6'4"/228

20:22 @

Row 500m
21 Burpees
Run 300m

Comment #185 - Posted by: JayW at November 4, 2012 4:34 AM

F/42/5'6"/145

50 SDHP, 35#

19:14

Comment #186 - Posted by: mom to five at November 4, 2012 4:43 AM

M/30/5,8'/150lbs

50 SDHP 45#
21 Burpees
400M run

18:05

Comment #187 - Posted by: Guillaume at November 4, 2012 6:22 AM

14:18

Comment #188 - Posted by: Paul Daniel at November 4, 2012 6:26 AM

2012-11-04: 16:47. 5:19,:36,:41.
2009-08-05: 21:26 (75 rows/rnd no monitor on rower)
Burpees broken.

Comment #189 - Posted by: gs at November 4, 2012 8:19 AM

M/40/5'11"/204

Subbed 500M row for 50 sdhp #20kg bar. Everything else as rx'd.

24:13

Comment #190 - Posted by: Jose-Luis Morales at November 4, 2012 8:47 AM

18:58 as rx'd
Last time was 20:31
Good Workout

Comment #191 - Posted by: dyagg at November 4, 2012 9:39 AM

Did this one on Friday Nov 2. No rower so subbed 50 sdhp with bar and did the run on a treadmill. 16:08
m/40/248

Comment #192 - Posted by: Kristian V in SD at November 4, 2012 10:05 AM

50 SDLHP
21 Burpees
Run 400m
3RFT


27:40

Comment #193 - Posted by: lucio1928,M/40/184cm/96kg at November 4, 2012 4:31 PM

19:14 as Rx'd. Burpees broken. 6:10, 6:45, 6:17. could have run faster, but thought i needed to save something for burbees.

Comment #194 - Posted by: craig M/52/5'9/175 at November 4, 2012 6:57 PM

subed

50x 24kg KB SDHP
21 burpee
50x DU

AMRAP 20 min
3rds + 8 burpees

Comment #195 - Posted by: Nathan m/165#/1979/ since 2008 - at November 4, 2012 7:11 PM

23:42
Sub'd 26# sdhp for rows
40/F/6'0/148

Comment #196 - Posted by: KN at November 4, 2012 7:16 PM

As Rx 17:30

M/168#/6'/38yrs

Comment #197 - Posted by: britishfireman1 at November 4, 2012 7:51 PM

23min

Comment #198 - Posted by: Adhish Chhabra at November 4, 2012 9:53 PM

14:58 RX'd

Comment #199 - Posted by: BH2 at November 5, 2012 5:59 AM

10 Rds. - Row 250M / 12 Push ups
17:51

Compare to:
090411 - 22:44 (sub 75lb. Hang Power Snath, 50 reps, for row)
090215 - 18:04 (50 KB swings 35# / 21 parallete push-ups / Run 400m)

Comment #200 - Posted by: B. Rhaly at November 5, 2012 8:17 AM

1601 @ CFS

Comment #201 - Posted by: Jdisch at November 5, 2012 10:30 AM

22:09 as rx'd
Row about 2:00 per set
Burpees unbroken
ran on treadmill
Did this 12 mins after 121103 workout.

Comment #202 - Posted by: PW56 at November 5, 2012 10:39 AM

51 / 169

runs on elliptical

21:53

Comment #203 - Posted by: tom perry at November 5, 2012 10:45 AM

23:20 RX

Comment #204 - Posted by: Greg 70/214/52 at November 5, 2012 10:48 AM

Just did this session tonight to finish off a strict pull up work out.

14:58
Did the run on a treadmill.

Good workout.

Comment #205 - Posted by: Deano at November 5, 2012 11:00 AM

F/25/120/5'4"

34:01

Comment #206 - Posted by: Chelsey at November 5, 2012 12:50 PM

M/22/5'11"/183

20:18 RX'd

treadmill; 10 on damper

Comment #207 - Posted by: Miles Forks at November 5, 2012 5:19 PM

with 20# vest

sub 12 pullups
21 burpees
400m run

18.38

Comment #208 - Posted by: Bran 6'5" 215# 30yrs South Jersey at November 5, 2012 5:20 PM

22:48 good day back,

Comment #209 - Posted by: gpdjmac1 at November 5, 2012 8:02 PM

14:02

Comment #210 - Posted by: Peter Nemr M/31/65.5"/172 at November 5, 2012 11:00 PM

37/M/6'00/191

20:40. Soft.

Comment #211 - Posted by: Dan D. at November 6, 2012 2:04 AM

18:15 as rx'd

Comment #212 - Posted by: Gravy at November 6, 2012 3:09 AM

Rx'd at 27:49. I know that was slow but I'm still stoked because this was the first WOD that I have done Rx'd since having my baby (my 5th baby, none-the-less) so it's a huge victory for me! Woo hoo!

Comment #213 - Posted by: Brandi at November 6, 2012 6:08 AM

11/6/12 - 19.23. Lost at least 30 seconds with cough that I'm burying now.

8/10/09 - 21.29. 3rd workout back after 2 month hamstring hiatus.

4/17/09 - 19.04 - could have done better. Ran 5k yesterday. Go Zone.

2/25/09 - 21.51. Ouch. Need 2 rest days.

Comment #214 - Posted by: JonNYC xfit since 6/08 43/M/175/5'11" at November 6, 2012 9:33 AM

19.41 as Rxd.

Comment #215 - Posted by: BigMoon at November 6, 2012 3:06 PM

19.41, as Rxd

Comment #216 - Posted by: BigMoon at November 6, 2012 3:06 PM

What is more important, the order of the exercises of the wod, or giving every athlete the possibility to make the same wod? What i am trying to say is that sdhp is not the same than row

Comment #217 - Posted by: Ricardo at November 6, 2012 7:06 PM

RX'd 18:42

Comment #218 - Posted by: Patrick C (M/30/5'11 /215 lbs) at November 6, 2012 7:22 PM

25:02 vs
25:00 w/ runs @ 7.5 mph 4/14/09
31:39 as rx'd. burpees hurt. must've just missed this wod by a few weeks when i started crossfit in july of '04. 2/15/09

m/56/172

Comment #219 - Posted by: kevin o at November 6, 2012 7:52 PM

20:55 as prescribed. Performed with the venerable Marty Cej.

Comment #220 - Posted by: Mike Wells at November 7, 2012 4:48 AM

23.13 as RX'dish with 50 SDHP subbed for row

Comment #221 - Posted by: Parker13 at November 7, 2012 6:58 AM

Jeff @ 2.0
Exactly 7 minutes after finishing
3x of 10 OHS 135# and 50 DU.
17:00

Comment #222 - Posted by: Jeff & Charity @ CF Snohomish at November 7, 2012 9:28 PM

M/24/5'10"/168

18:44 as rx'd

Comment #223 - Posted by: T. Swihart at November 8, 2012 8:09 AM

2nd round was 50 sdhp @ 45lb - rowers occupied
lost time to transitions, search for missing keys, etc.
33:32

Comment #224 - Posted by: David Burns at November 8, 2012 8:11 AM

17:28 Calf burner darn burpees

140/5'6''/M:21

Comment #225 - Posted by: Jimmy Dang at November 8, 2012 10:41 AM

16:01

Comment #226 - Posted by: Kevin: M/41/6'/190 at November 8, 2012 3:39 PM

20:25

Comment #227 - Posted by: ecp2 at November 9, 2012 4:31 PM

m/38/5'9/173
CFWU-3. Superman.
17:55 Did inside @ home. Runs on TM so that prob helped. Prob did 3 count Burpees on earlier WODs as well. Good consistent time for each round.
8/5/09: 19:20
6:02
6:46
6:31
4/11: 20:07
2/15: 20:03

Comment #228 - Posted by: jrm at November 10, 2012 6:16 PM

38/205/5'10/m
25 minutes
Ran on TM at 7.3
Felt like I was slow but it still burned

Comment #229 - Posted by: Dave at November 12, 2012 10:25 AM

26:14, it hurt

Comment #230 - Posted by: twi at November 12, 2012 1:01 PM

M/33yrs/72"/180#

20:17 - as rx'd

Comment #231 - Posted by: Mike at November 13, 2012 7:34 AM

15:10

Slightly longer than RX'd

Indoor track is 220m so the runs were 440m a piece.

Comment #232 - Posted by: PeterG at November 13, 2012 10:00 PM

18:24 Rx

Comment #233 - Posted by: fathertyme 34/m/6'/175# at November 14, 2012 5:25 AM

as rx'd
20:42

36/M/69/200

Comment #234 - Posted by: Crossfit Chris at November 16, 2012 4:07 PM

28'58"

Comment #235 - Posted by: RAD at November 16, 2012 9:30 PM

subbed 15 pull-ups for 500 meter row

15:23

Comment #236 - Posted by: Manchild at November 19, 2012 4:53 PM

18.43 Rxd
Rower set on 10 (stupid move!!)

Comment #237 - Posted by: londonasia at November 20, 2012 12:01 AM

21:44 runs on treadmil

Comment #238 - Posted by: tum1 at November 21, 2012 2:16 AM

21 min, treadmill

Comment #239 - Posted by: Stuart at November 21, 2012 1:17 PM

for those posting in the low 14 mins, you should be competing this week at the games. Just saying.

Comment #240 - Posted by: todd at November 22, 2012 9:16 AM

41yo/m/160/5'9.5"

17:49 run was actually about 470m.

Comment #241 - Posted by: EJMN at November 25, 2012 2:28 PM

16:46 21.04.13 - sub 50 SDLHP rest as rx'd

Comment #242 - Posted by: zenoperegrinus at April 21, 2013 2:46 AM

CFWUx1
20:30 (-:12)
Still getting over cold

Comment #243 - Posted by: Doug at July 14, 2013 12:18 PM

RX
Treadmill
19:23

Comment #244 - Posted by: sr at November 5, 2013 7:38 AM
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