December 8, 2012
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CrossFit Pampulha, Minas Gerais, Brazil.
"CrossFit Football: Power Athlete" with John Welbourn, CrossFit Journal preview video [wmv] [mov] [HD mov]
WOD Demo with Rare CrossFit - video [wmv] [mov] [HD mov]
Posted by Pukie at December 8, 2012 5:00 PM
Extended workout footage - video video [wmv] [mov] [HD mov]
What is a great substitute for 5k row? I'm trying to gain weight. Is there a sub that doesn't involve as much cardio?
@Ryan - It's more important to pick a program and stick with it. You will gain weight on crossfit. If you're trying to gain size and strength, crossfitfootball.com is a pretty good alternate.
any approximate equivalents for running rather than rowing. no rower at my gym (think it's time for a gym change).
Yes size and strength is what I really meant. I might get banned for using "weight" on the HQ website haha.
I didn't even know that site existed. Looks good for the goals I have. Thanks!
I've been riding my stationary bike for 8 months. Tomorrow my First real ride with my new knee and new single speed.
I've just finished one year following Crossfit Football religiously. I can squat, press and deadlift more now at age 37 than ever in my life. I just switched over to a "pure" crossfit box to change things up and work on weaknesses not addressed by CFFB. Its been an eye opening experience. While I am regularly one of the strongest guys in the box, I get crushed in the wods. Been great to switch it up and I look forward to the next year at the new box!
Can anyone give me some advice on loosening up my hamstrings. I feel like I am spending plenty of time stretching, but am gaining nothing in hamstring mobility. I have no affiliate or trainer. Problem areas are any squat movement , l-pulls, pistols etc...
Type hamstrings into the search box or just do some exploring. Lots of great mobility tips from KStar.
I just did this one earlier this week! Used our gym's brand new C2.
18:19, first time doing a 5K row on our new rower.
Awesome pic!! Crossfit is getting bigger and bigger here in Brazil!
Going to visit Crossfit Pampulha soon!! Wishing the best for you guys!
burpees modified as needed
Ryan 7:08 (main site rx'd)
Chris 7:24 (front squat/blue band muscle ups)
Jason 4:59 (95/cut reps in half)
Bubs 7:10 (65)
Pudge 7:43 (35-15)
Amy 8:18 (15)
Aaron 10:04 (15)
Katie 4:56 (15)
Ricky 6:08 (35)
Austin 5:09 (pvc)
Emma 7:00 (65/lg muscle ups)
Abby 7:06 (15# overhead lunge/14-10 strict burpees)
Connor 9:02 (35)
Master P 6:00 (15)
Mrs. Pip 6:29 (35)
Jacob 6:03 (75/ring dips)
Mrs. Carey 6:31 (35)
Jack 7:02 (95# front squat/14-10 ring dips)
Sydni 5:48 (15# overhead lunge/14-10 strict burpees)
Aly 6:36 (45)
Heather 6:56 (15)
I don't like it when crossfitters flop down on there back (like a whipped dog) after a WOD. I think they should stand as best they can ( shaky legged, knees wobbling, chest pounding), stand as tall and as proud as they can. Never lay down on there back as a sign of defeat. In my opinion, CF'ers are never defeated, only challenged. Stand up and accept the challange, look forward to the next challenge. You can never go anywhere laying on your back. Keep your feet on the floor.
@Jason #12 . . . My "flop" has nothing to do with being a "whipped dog" or not accepting the challenge . . . As a 57 year old endurance athlete & coach, it is the result of giving it all I've got & being completely "spent" not "whipped" . . . Usually my time in the "CrossFit recovery position" is about 3 minutes of recovery before I sit up . . . But hey if makin' a sweat angel aint your thing don't do it but don't denegrate those of us who do dude . . .
18.29 - CrossFit Västkusten
@ Jason. I don't think you get it. The post-WOD-flop doesn't say defeat, it says "I left it all in the workout, I have nothing left." If you don't flop, it's a good sign that you held back when you should've gone for it.
19,42 min. right after a 5K run (22,56 min).
5K = 5 kilometers = 5000 meters = 500 meters 10 times in a row. :)
#12 Jason, I agree (but it's all opinion...no right and wrong)...I saw Mikko say that laying down after a WOD is a sign of weakness and I stopped thereafter, give it a go...
#12 I have always thought the same thing. Not so much as the defeat aspect but I find that also true, but for your body's sake. Laying down after a brutal WOD woudlent really be helping anything. I have always just walked around and controled my breathing and went into a proper cool down.
It's been a year since I have rowed 5k for time when I was on the horsemen program and that was 25 minutes or so. Looking forward to doing it again I suppose lol.
anyone that could suggest a goal time for 5k, given a 2k best of 6'40? Many thanks
18min 31.3 seconds and now my hands are covered in blood blisters!! any1 know how to solve this ?
Current world record for this distance is 14:58, which means a ridiculous 500m split time of 1:30 almost exactly, any sub 20 minute time will requires a 2:00 split for 500m which is still going to be a challenge.
#24 Matteo wrote:
anyone that could suggest a goal time for 5k, given a 2k best of 6'40? Many thanks
My best 2K is about 7:40, and my best 5K is 19:57. So I'd think you could pull an 18:00 or so.
HTH. David T.
PS - Carole, nice effort!!
Just going to run 5 k, no rower, and doing 5000 SDHU just seems silly
Brendan: that is a truly amazing time. Please post a video after you get back from the Olympics.
Matt: Also a quite amazing time. Are you a professional rower? That time is entirely possible, but is still faster than Division 1 gold medal winning rowers...by 1:30.
is there a substitute for rowing to those who doesn't have a rowing machine available?
@#33: According to the ***FAQ***...!
"If you don't have a rower substitute sumo-dealift high pulls (sdhp) with 45 pounds for men and 30 pounds for women. Take the bar from mid shin to under your chin--'shin to chin.'
2K row = 200 sdhp's, 1K row = 100 sdhp's, 500 meter row = 50 sdhp's"
Enjoy your 500 SDHPs!
WEEAAAK! Me need lift weight. Me Man Me Strong
M 44 88kg 180cm
Why do people post these ridiculous times, don't they realise they are just lying to themselves.
Also it can scare people away from crossfit as they may believe it is outside of their capability.
Electronics on my rower are shot. Don't have any idea how long it would take, but after looking at some of the times on here, I just set a timer for 25 minutes and rowed as hard as I could until I heard beeping.
21:31 a lot tougher than I thought it would be
Chris and frank, thank you
#25 & #29 , #32 is right, as a high school rower, also active with crossfit, unless you spend years training on the c2, those times are damn near impossible. + your 5k splits (avg time for each 500m section) are competing with the fastest 2k splits in the world
Pics or it didn't happen.
Laying down on your back after a WOD is weak. Stand up and lean on something if you need to.
18min 31.3sec and my hands are covered in blood blisters any1 no how to prevent this ? roll on tomorrows WOD
5k done in 20:31
Not done this yet but I think if I start now I should get to 5k by mid January
Subbed 5k run - no rower.
19:34 - PR for recent memory
Blood blisters? If you pop em cover em with liquid bandage. If you don't pop em have the liquid bandage handy for when they burst.
18:21 when I was M/22/5'7/135
Man, you never realize how good you had it...
Fyi the Current world record is 12:26. I'm Disappointed in the crossfit community! When you kill a workout instead of a congratulations, all you get is people calling you a liar. I don't train my ass off everyday to have someone tell me it didn't happen. If that's a problem for you, maybe you need to get yourself in better shape, physically and mentally!
First 5k on my new C2...about 40 degrees outside, a perfect morning for a row!
I probably could have done better but kept having to tighten the straps on the rower at the Y. Literally rowed out of my shoes (I hate shoes) about the 17 minute mark.
Beat Army Sir!
As rxd 20:36. First time doing a 5k on the rower.
My personal best 2000m row is 6:45 and my best 5000m is 17:45.. So i think you can aim for a time sub 17:45 :)
Did yesterday's WOD (time posted there), rested 10min, then did this one.
thanks HTH David T. @33, I did 18'23
tried to keep a 1'50 / 500m pace and almost made it.
totally agree with those criticizing the 14 and 15 minutes times, you guys are making a fool of yourself.
22:46 (PR is 22:20).
First 5K row in >1year.
After a year of CF, finally a result I'm not embarrassed to post
21:30 m/190/37...Tried my hardest to break the 20 minute mark...but happy with my time. I have a funny feeling tomorrow's WOD is going to be brutal...
20:27 (PR by 1:06)
Avg watts 189
2012-12-08: 13:47. 3k.
CrossFitting almost 5 years and this was my first 5K Row... 24:56 Took it easy and it was Fun !!!
Continuous row 5k
19:43+5 seconds to take off long shirt at 2000m mark
I believe that if I broke up the row into 500m sprints with rest inbetween I could hit a much lower time. Still impressive if done that way, adapt and work, you only are competing with yourself at the end of the day....
First time posting, and first time (in my 3 months) that being 6'5" finally paid off for CrossFit...
17.02 today! Cossfit games here I come
17:33. First 5k row ever. I used to swim at the NCAA level but this was a little tough.
Ran 5k Jingle Bell Run
21:06 wanted to get inside 20:59
did bike 20k straight after, good day in gym
19:47.9 Rx (pr) woohoo!
Us little guys got no arse on the rower! :(
damper set on 6. kept the pace at around 23-25 s/m and kicked it to about 30 s/m on the last 400m or so
The "lying times" are why I quit posting on this board very often. I've learned that Crossfit has unwittingly generated quite a few "posers" in many ways and it just got old. Why on earth would you record a lying time as a faceless individual?? Who on earth are you impressing by doing that?
Substituted 10k bike ride: 20:43
(First ride with my new knee and new single speed)
15 Aug 2011 - 22:03
34:50 trust me, no lying on my times:)
Funny that someone pointed out the world record 5k time as 14:58 and 2 people have posted faster times than that (14:30, 13:11 - somethings wrong with that rowing machine!). Occasionally there are times posted that stretch credibility but beating a world record in your daily WOD is a whopper!
First time rowing that far.
19:12 set at 4 1/2 trying to stay at a 1:55 pace
Gassed. Respek to anyone who did sub-19. Especially if you did sub-14.
Today I just had to skip. Shoveled snow for 2.5 hours instead. After the first hour it began really be an endurance workout :D
These workouts are You vs. Yourself. If laying down means you were defeated, then it was because you defeated yourself, which means you won!
first time doing this!
i laid on floor when i got done! rowing sucks!
first time doing 5k 24:23
20:43 mistimed my last sprint and gassed out around 200 meters short.. felt great to suffer a little.
First time rowing.
It is proven that lying down after a workout allows faster recover of your heart rate. Not that that's why people do it but little did they know that they were doing the right thing.
I never thought I would ever want to row 5k. I was right, that sucked. Thanks again CF.
@ #30 Matteo "anyone that could suggest a goal time for 5k, given a 2k best of 6'40? Many thanks"
My 2k is 6:40 too. My 5k time is 17:41,
Goal was sub 20minutes. First 1500 was easy, next 1500 sucked, final 2000 was just a mental game!d
21:01.7 (off pr by 00:01.6)
Also, squat a day: OHS x 1 = 150# (pr)
What Katie said. Mobility.com is the answer.
What works best for my hamstrings is sitting on my box jump(30"), placing a lacrosse ball under my hamstring, finding a sensitive area, and bend/straighten my leg (leg extension) for 50 or so reps and then move to the next spot. Do each leg for 3 minutes or so.
Also, a move I learned watching Graham Holmberg at the 2011 games: Lie face down on the ground and place a foam roller along your groin area. Find a sensitive spot between your knee and groin and bend and straighten your leg for 3 mins or so. Do both sides.
These two mobility exercises (and learning how to dead lift properly) have all but eliminated my long suffering back pain.
Hey ya'll, not your job to shame the liars and cheats. Part of life is discerning truth from fiction. Ignore the bastards and move on.
Subbed to 500 SDHP(41#)
5k, 22:15 according to rower clock (plus 90 sec penalty for stopping during row, apparently, clock doesn't keep going...)
first time doing a 5k and i got a 24:43 so im pretty proud of myself for only doing crossfit for 2 months and getting an alright time
22:44 lever setting @ 5 m/52/168 lbs
Are all your posts at setting 10?
previous PR - 22:38
Were those sub-17 min, 5k row times made on the latest 'NoConcept' 2 machines, with the damper set on BS?
Sub'd 5k run for row because I have no rower. Time: 28:12
Been doing Crossfit sporadicly for a couple months now (due to a very busy schedule). Getting stronger gradually. Can't wait for school to get out so I can do this every day.
New to crossfit (3 weeks), thanks for the motivation and the variety.
No rower at the gym yesterday, so subbed SDHP at one rep per 10m of rowing.
500 SDHP with 45# bar completed in 65:27 and itvwas brutal... I felt like a novice again after looking at this time... Reality check!!! Need a lot of work... Will get'er improved!!!
20:52 Damper 4 stoke change every 1000m 25-22-26-22-28 s/m
Row 5k in 19:54 (pr)
Done on a C2 Model B that I just picked up on Craigslist, and I love it. New PR by :49
1st 5K Row
19.52 really wanted to get under 20 I just managed it happy with that time
Not a PR but a good pull. Nothing left in the tank at the end.
M.38.175.77kg - Grantham, UK
Scaled to 2.5K
This is my longest row to date.
** Next time scale by breaking into sets of say 500 or 1000 meters if I'm unable to do the WOD unbroken. **
24 Laps at Y
30 K's to E's
19:06 5000m row (pr)
5k row history:
8.16.11 - 19:22.9
9.22.11 - 19:31.2
11.27.11 - 19:45
4.9.12 - 19:20.9
32 170 5k row in 23:42 army crossfit
first time doing a 5K row
Comment #31 the time you posted is impossible unless you just broke the world record of 14:58 which I highly doubt. My time-18:51
first time for either of us to do this distance in rowing... tried to follow the suggestions for the strokes-per-minute, but I think maybe we paced too much, as we were pushing as hard as possible at the end, but feel like we had more earlier... I don't know... live and learn I guess.
me - m/40/6'/184 -- 23:27
nephew - 25/5'10"/170 -- 25:18
a couple hours later we went back and did the "300" workout for the 1st time (I guess about everyone is for the first time!)
me -- 19:28
nephew -- 18:28
My goal was to be sub 20'. I had to really burn at the end to come in under the wire.
M/170/35yo 20:21 (Damper set on 10 - which makes a huge difference in resistance and TIMES posted on here)
I believe heavily in the body knowing how to take care of itself, so if laying down after a WOD is necessary, do it. I do agree, however, that once you are able, get the hell up. I also beleive that those who say they are able to remain standing after EVERY WOD are full of shiznit, or they have yet to tap into their "upper limit" of intensity.
Good work to all who rowed honestly.
20:57 (damper set on 10). I was aiming for under 20min, but failed. It was my first 5k row. Next time the 20 min are mine! :)
M/30/180cm/91kg (my first 5k row)
19:50 After a 4km run (20min) and a spinning session of 20min.
I didn't collapse on the floor.... now I'm thinking I didn't give it my all.... till we meet again 5k row...
36:54 for 3.2 mi trail run vs
23:30 @ 8 mph 1/16/08
24:17 @ 8 mph w/ 2 short gatorade breaks 12/28/07
23:18 @8.1mph 2.3 mi,7.9 for .5, 8.1 rest11/29/07
23:28 8.1 mph-2 miles, 7.7-1 mi, 8.1-.25 9/26/07
25:23 at 7.3 to 8.1 mph 8/14/07
25:20 for 2.92 miles in oakland hills 8/5/07
25:19 at 7.3, 7.6, 7.5 mph 7/25/07
27:23 for 5 x .6 mi around block 6/10/07
26:06 at 7, 7.2, 7.5 mph 4/11/07
28:43 3/6/07 @ 7mph. hr avg 136, hr max 163
28:04 for 5 x .6 miles around block 1/22/07.
26:00 on treadmill 11/15/06.
28:15 on 9/15/06
34:28 for 2.88 mi w/ wife
26:56 for 3.2 miles on treadmill 3/1/06
26:51 3.19mi in oakland hills 2/12/06
29.34 on treadmill 11/17/05.
West Ridge to French to Las Flores to Stream Trails. 1st trail run in 3-4 weeks.
Subbed 500 45# russian kb swings instead of SDHP to protect shoulders and after reading on a rowing site about the russian swing and its applicability to rowing. The "flow" of a swing reminds me of rowing. Felt like a good sub.
definitely could have gone a little faster; hadn't rowed a 5k since I was competing in HS and college, and that was 8 years ago!
stroke rates maintained between 24-28 the whole way
Couldn't walk after...
My 1st Crossfit workout!!
3K @ 15:68
6 sets of 500 meters.
Casey - 20:03
Harmony - 27:56
age 23 bw 170
19:39 as rx'd
091229 - 27:40 (1200 Double Unders)
091227 - 33:18 (1200 Double Unders)
New PR by 13 seconds
such a sore fanny!!
@#79MattPatt 13:11... Really!? for a 5K row??
17:29 5K row
molly 11:21 (2500m....had never rowed more than 250m)
Concept Rower 2 level 10
Best and worst time ever for this workout (i.e. first).
Started feeling the burn badly about 7 or 8 minutes in. Form fell to pieces for about 3 or 4 minutes, but was able to finish strong after that. Looking forward to doing it again faster :)
Heavy damper. Nice push. I want 20 minutes flat!
18:59 on a WaterRower Series IV machine
two second drop since last 5k
19:46 second time this week ( I wanted to break 20 mins and got there on attempt 2)
21:26. Pretty tough, not used to rowing that long. Had resistance set high to 10 for most of row....gd luck w/this one!
20:55 on rower in shreveport
Done after cj 3x7
Previous best 21:07
Tonight 20:53 PR
21:18 on C2 rower. Butt and hamstrings started to go numb at the end.
12/12/12 Just started back on CF. Wanted to complete in under 25:00, but only managed 26:05.
26:05 Done on 12/12/12
Coming back after having a baby
Concept 2 model c or d. I didn't look at model but it was new and was blue which looks like both in pictures I reviewed online.
So I looked to see how I compared to others and see that most are getting around 18 to 20 mins. I also see people posting that anyone getting lower than that are questioned because the world record is somewhere in the 15 minute range? I set the rower to countdown from 5000m and that's the time I got. I know I didn't cheat but I am not saying the machine didn't miscalculate the pace I was rowing. Just frustrated to think I didn't do as we'll as I thought. Guess I will use a different rower next time to see if there is a difference.
5k - 20:21
Goal was under 20 minutes, if I'd known how much I could make up on my final kick I wouldn't have slacked off so much. Oh well, next time.
19:05 @19s/m. damper @6.5
power + efficiency
20:50 as rx'd damper @10.0
18:56 PR (last time 19:11)
What's the deal with CrossFitters flopping on the ground after workouts? It's embarrassing that its become part of the culture. When i was in grade school, GRADE SCHOOL, my football coach told us after sprints that the only time we should be on the ground, like in this picture, is if we have actually pushed ourselves to the point of complete collapse or we are DYING. After 4 yrs of HS sports, 4 yrs DI lacrosse, and 5 years in the military i can count on one hand the number of people i've met mentally strong enough to push to that point.
CFWU-2. Reg + monkey touches 2nd. Shortcut since doing before church. Superman.
Consistency good. About 2:05/500 whole time. Good job pushing on last 500. Good deep breath just before pull each rep. Had to pause a couple times early on to adjust Ipod
Jan 08: 22:29
22:00 Damper on 4
Had to get up and walk a few times. Rough.
Would like to get down to 7 minute miles...dropping 15 lbs would probably help...
2013-11-06: 19:45. Concept 2
2012-12-08: 13:47. 3k.
2013-11-06: 19:45. Concept 2
2012-12-08: 13:47. 3k.