December 8, 2012

Saturday 121208

Row 5K

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Compare to 091229.

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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]
Extended workout footage - video video [wmv] [mov] [HD mov]

Posted by Pukie at December 8, 2012 5:00 PM
Comments

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?

Comment #1 - Posted by: Ryan at December 7, 2012 5:46 PM

@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.

Comment #2 - Posted by: Chris at December 7, 2012 6:20 PM

any approximate equivalents for running rather than rowing. no rower at my gym (think it's time for a gym change).

Comment #3 - Posted by: M. at December 7, 2012 6:33 PM

Chris,

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!

Comment #4 - Posted by: Ryan at December 7, 2012 6:42 PM

I've been riding my stationary bike for 8 months. Tomorrow my First real ride with my new knee and new single speed.

Comment #5 - Posted by: Pete In Sun City at December 7, 2012 6:45 PM

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!

Comment #6 - Posted by: RAK at December 7, 2012 7:02 PM

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...

Comment #7 - Posted by: Brandon Searcy at December 7, 2012 7:06 PM

@Brandon
mobilitywod.com
Type hamstrings into the search box or just do some exploring. Lots of great mobility tips from KStar.

Comment #8 - Posted by: Katie at December 7, 2012 7:31 PM

I just did this one earlier this week! Used our gym's brand new C2.

23:57

Comment #9 - Posted by: Carole (F/54/5'6"/135) at December 7, 2012 7:33 PM

18:19, first time doing a 5K row on our new rower.

Comment #10 - Posted by: Jeremy (M/31/6'2''/240) Kathmandu, Nepal at December 7, 2012 8:04 PM

Awesome pic!! Crossfit is getting bigger and bigger here in Brazil!

Going to visit Crossfit Pampulha soon!! Wishing the best for you guys!

Comment #11 - Posted by: Vanessa Durães at December 7, 2012 8:25 PM

19:46

Comment #12 - Posted by: Brett (24/M/188cm/75kg) at December 7, 2012 8:25 PM

19:11

Comment #13 - Posted by: Danial (30/M/176cm/86kg) at December 7, 2012 8:48 PM

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)

Comment #14 - Posted by: BFCC at December 7, 2012 8:53 PM

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.

Comment #15 - Posted by: Jason at December 7, 2012 9:46 PM

@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 . . .

Comment #16 - Posted by: IronMikeMercury at December 7, 2012 10:34 PM

18.29 - CrossFit Västkusten

Comment #17 - Posted by: Christoffer Bierich at December 7, 2012 10:45 PM

28:27

Comment #18 - Posted by: Luminita at December 7, 2012 10:49 PM

@ 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.

Comment #19 - Posted by: Devin at December 7, 2012 11:02 PM

Is 5k 5000 meters????

Comment #20 - Posted by: Stelios at December 7, 2012 11:08 PM

19,42 min. right after a 5K run (22,56 min).

Comment #21 - Posted by: BigGunsPeters at December 7, 2012 11:26 PM

5K = 5 kilometers = 5000 meters = 500 meters 10 times in a row. :)

Comment #22 - Posted by: metric at December 7, 2012 11:31 PM

19.28

Comment #23 - Posted by: Dave at December 8, 2012 12:54 AM

#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...

Comment #24 - Posted by: Darin m/44/174 at December 8, 2012 1:42 AM

#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.

Comment #25 - Posted by: Rojas at December 8, 2012 2:05 AM

M/47/185

22:03

Comment #26 - Posted by: Cosmo at December 8, 2012 2:54 AM

20:38

Comment #27 - Posted by: James at December 8, 2012 3:02 AM

21:37

Comment #28 - Posted by: ART/M/44/5'5"/150 at December 8, 2012 3:08 AM

19.50 min

Comment #29 - Posted by: Zonnetje at December 8, 2012 3:12 AM

anyone that could suggest a goal time for 5k, given a 2k best of 6'40? Many thanks

Comment #30 - Posted by: matteo/29/6'/200 at December 8, 2012 3:14 AM

14:50

Comment #31 - Posted by: Brendan at December 8, 2012 3:31 AM

18min 31.3 seconds and now my hands are covered in blood blisters!! any1 know how to solve this ?

Comment #32 - Posted by: jason at December 8, 2012 3:44 AM

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.

Comment #33 - Posted by: Chris at December 8, 2012 4:41 AM

#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!!

Comment #34 - Posted by: David T. / M / 5'8" / 183 / 53yo at December 8, 2012 5:00 AM

5000 meter row: 15:27

Comment #35 - Posted by: Matt at December 8, 2012 5:05 AM

Just going to run 5 k, no rower, and doing 5000 SDHU just seems silly

Comment #36 - Posted by: Lee at December 8, 2012 5:36 AM

M/29/6'4"/216

18:26

Comment #37 - Posted by: Mitch at December 8, 2012 5:37 AM

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.

Comment #38 - Posted by: Justin at December 8, 2012 5:52 AM

is there a substitute for rowing to those who doesn't have a rowing machine available?

Comment #39 - Posted by: Luiz Colmenero at December 8, 2012 6:02 AM

20:05

Comment #40 - Posted by: stefano at December 8, 2012 6:08 AM

@#32: ;-)

@#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!

-j-

Comment #41 - Posted by: Jules at December 8, 2012 6:11 AM

WEEAAAK! Me need lift weight. Me Man Me Strong

Comment #42 - Posted by: Joe at December 8, 2012 6:26 AM

M 44 88kg 180cm
19:11
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.

Comment #43 - Posted by: Frank at December 8, 2012 6:28 AM

a different view of subs for rowing.

http://whole9life.com/2010/09/i-heart-my-supraspinatus/

Comment #44 - Posted by: chris at December 8, 2012 6:29 AM

M 42/185/72"
19.50.
5k row.

Comment #45 - Posted by: Mike at December 8, 2012 6:42 AM

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.

Comment #46 - Posted by: Sal Walker at December 8, 2012 6:43 AM

21:31 a lot tougher than I thought it would be

Comment #47 - Posted by: Matt at December 8, 2012 7:01 AM

Chris and frank, thank you

Comment #48 - Posted by: Lee at December 8, 2012 7:06 AM

#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.

Comment #49 - Posted by: George at December 8, 2012 7:06 AM

Laying down on your back after a WOD is weak. Stand up and lean on something if you need to.

Comment #50 - Posted by: Chad P. at December 8, 2012 7:11 AM

18min 31.3sec and my hands are covered in blood blisters any1 no how to prevent this ? roll on tomorrows WOD

Comment #51 - Posted by: jason at December 8, 2012 7:25 AM

M/27/5'7/195#

5k done in 20:31

Comment #52 - Posted by: Michael A at December 8, 2012 7:31 AM

First time
21.50

Comment #53 - Posted by: Brad L. at December 8, 2012 7:35 AM

Not done this yet but I think if I start now I should get to 5k by mid January

Comment #54 - Posted by: Chris Watson at December 8, 2012 7:41 AM

Day 222
M/45/6'0"/190
Subbed 5k run - no rower.
19:34 - PR for recent memory

Comment #55 - Posted by: fargingbastige at December 8, 2012 7:45 AM

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.

Comment #56 - Posted by: Wally at December 8, 2012 7:58 AM

19:43 M/29/5'7/150

18:21 when I was M/22/5'7/135

Man, you never realize how good you had it...

Comment #57 - Posted by: Justin at December 8, 2012 8:00 AM

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!

Comment #58 - Posted by: Matt at December 8, 2012 8:06 AM

Go Army, Beat Navy!!!

Comment #59 - Posted by: James at December 8, 2012 8:10 AM

21:48
First 5k on my new C2...about 40 degrees outside, a perfect morning for a row!

Comment #60 - Posted by: Jim R. M/50/5'8"/155 at December 8, 2012 8:13 AM

41y/o,234lb,6',M
20:02
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.

Comment #61 - Posted by: darrinplank at December 8, 2012 8:42 AM

M/27/6'0/185

18:55

Beat Army Sir!

Comment #62 - Posted by: Odysseus at December 8, 2012 8:59 AM

As rxd 20:36. First time doing a 5k on the rower.

Comment #63 - Posted by: Kurt/39/185 at December 8, 2012 9:03 AM

@ #29

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 :)

Comment #64 - Posted by: Kristensen at December 8, 2012 9:07 AM

F/27/5'5"/121

Did yesterday's WOD (time posted there), rested 10min, then did this one.

27:54

Comment #65 - Posted by: Sisyphus at December 8, 2012 9:09 AM

19:20.3

Comment #66 - Posted by: Fred m/38/176/75 at December 8, 2012 9:25 AM

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.

Comment #67 - Posted by: matteo/29/6'/200 at December 8, 2012 9:25 AM

21:09

Comment #68 - Posted by: NJ4020 at December 8, 2012 9:26 AM

21:19.2 rx

Comment #69 - Posted by: g at December 8, 2012 9:26 AM

21:19.2 rx

Comment #70 - Posted by: gb 45/m/71"/185# at December 8, 2012 9:27 AM

m/27/163
23:52 rx

Comment #71 - Posted by: Elvin at December 8, 2012 9:31 AM

21:42
M/37/205/5'10"
C2

Comment #72 - Posted by: Dave at December 8, 2012 9:36 AM

m/52/154/1-1-06

22:46 (PR is 22:20).

First 5K row in >1year.

Comment #73 - Posted by: bingo at December 8, 2012 9:50 AM

M/52/154/1-1-06

22:46

Comment #74 - Posted by: bingo at December 8, 2012 9:51 AM

F/5'2/135/36
23:32.

Comment #75 - Posted by: eve at December 8, 2012 9:56 AM

27:56

Comment #76 - Posted by: Pacers at December 8, 2012 10:00 AM

21:05

M/6'1"/235/48
After a year of CF, finally a result I'm not embarrassed to post

Comment #77 - Posted by: Bill at December 8, 2012 10:08 AM

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...

Comment #78 - Posted by: Antoinne at December 8, 2012 10:10 AM

13:11...Killed it today!

Comment #79 - Posted by: MattPatt at December 8, 2012 10:28 AM

20:27 (PR by 1:06)

Avg watts 189
S/M 31

Comment #80 - Posted by: Bill M. m/48/5'3"/135 at December 8, 2012 10:30 AM

2012-12-08: 13:47. 3k.
2009-12-30: 19:18
2009-12-27: 19:29

Comment #81 - Posted by: gs at December 8, 2012 10:33 AM

CrossFitting almost 5 years and this was my first 5K Row... 24:56 Took it easy and it was Fun !!!
M/63/5'8"/162

Comment #82 - Posted by: joey P at December 8, 2012 10:36 AM

19:36
Nice'n smooth;))

Comment #83 - Posted by: memduh bilgen at December 8, 2012 10:37 AM

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....

Comment #84 - Posted by: sebastian m/44/180/6'2" at December 8, 2012 10:39 AM

M/6'5"/210/22

First time posting, and first time (in my 3 months) that being 6'5" finally paid off for CrossFit...

18:24

Comment #85 - Posted by: brandoaire at December 8, 2012 10:41 AM

17.02 today! Cossfit games here I come

Comment #86 - Posted by: Norway at December 8, 2012 10:52 AM

24:40

Comment #87 - Posted by: Andres at December 8, 2012 10:55 AM

M/37/5'8"/180

19:26

Rowing blows.

Comment #88 - Posted by: Dave berry at December 8, 2012 11:03 AM

5k row @ 20:05

Comment #89 - Posted by: Rasmus Ländström at December 8, 2012 11:05 AM

17:33. First 5k row ever. I used to swim at the NCAA level but this was a little tough.

Comment #90 - Posted by: Steven at December 8, 2012 11:07 AM

F/46/Escanaba
Ran 5k Jingle Bell Run
time 39:44

Comment #91 - Posted by: Jody at December 8, 2012 11:14 AM

m48/6'/185#
21:06 wanted to get inside 20:59
did bike 20k straight after, good day in gym

Comment #92 - Posted by: jtotch at December 8, 2012 11:24 AM

m/44/5'10"/165

19:47.9 Rx (pr) woohoo!

Comment #93 - Posted by: Jules, Cornwall (UK) at December 8, 2012 11:26 AM

20:39

2:04/500

Us little guys got no arse on the rower! :(

Fun nonetheless!!

Comment #94 - Posted by: james.patrick [M/50/66"/135] at December 8, 2012 11:52 AM

m/24/5'10"/168

20:01

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

Comment #95 - Posted by: T. Swihart at December 8, 2012 12:11 PM

M/43/5'8"/170

RXd 19:56

Comment #96 - Posted by: Jon Craig at December 8, 2012 12:24 PM

20:32
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?

Comment #97 - Posted by: bill/53/215/72 at December 8, 2012 12:24 PM

Substituted 10k bike ride: 20:43
(First ride with my new knee and new single speed)
M/55/6’/205

Comment #98 - Posted by: Pete In Sun City at December 8, 2012 12:46 PM

20:36 (PR)
15 Aug 2011 - 22:03

Comment #99 - Posted by: mlt at December 8, 2012 12:53 PM

20:56

Comment #100 - Posted by: Boom at December 8, 2012 12:56 PM

m/42/5'8"/175

500 SDHP

34:50 trust me, no lying on my times:)
100 6:40
100 7:20
100 7:05
100 7:05
100 6:40

Comment #101 - Posted by: Mike A. at December 8, 2012 1:02 PM

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!

Comment #102 - Posted by: Ben at December 8, 2012 1:06 PM

19:19
First time rowing that far.

Comment #103 - Posted by: caleb (M/36/6'0"/181) at December 8, 2012 1:10 PM

19:12 set at 4 1/2 trying to stay at a 1:55 pace
M/6'/180#/40yo

Comment #104 - Posted by: Ben at December 8, 2012 1:16 PM

M/29/6'1/190

19:13

Gassed. Respek to anyone who did sub-19. Especially if you did sub-14.

Comment #105 - Posted by: Kyle at December 8, 2012 1:28 PM

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

Comment #106 - Posted by: jankka at December 8, 2012 1:32 PM

M/25/5'9"/165

20:27.7

These workouts are You vs. Yourself. If laying down means you were defeated, then it was because you defeated yourself, which means you won!

Comment #107 - Posted by: Lucas Woody at December 8, 2012 1:36 PM

first time doing this!
24:23
i laid on floor when i got done! rowing sucks!

Comment #108 - Posted by: kelley F/47/5'3"/132 at December 8, 2012 1:53 PM

first time doing 5k 24:23

Comment #109 - Posted by: kelleyF/47/5'3"/132 at December 8, 2012 2:08 PM

22:40

Comment #110 - Posted by: Jason Peter at December 8, 2012 2:09 PM

21:08

Comment #111 - Posted by: JakeK 4153' above sea level at December 8, 2012 2:11 PM

M/29/5'9''/190
20:43 mistimed my last sprint and gassed out around 200 meters short.. felt great to suffer a little.

Comment #112 - Posted by: Dangerous Brian at December 8, 2012 2:21 PM


24:17

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.

Comment #113 - Posted by: ToddM M/50/5'9''/210 at December 8, 2012 2:30 PM

M/31/190/72

18:50

I never thought I would ever want to row 5k. I was right, that sucked. Thanks again CF.

Comment #114 - Posted by: SeanP at December 8, 2012 2:36 PM

24:23
F/47/5'3"/132

Comment #115 - Posted by: kelley at December 8, 2012 2:38 PM

@ #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,

Comment #116 - Posted by: Joris at December 8, 2012 2:39 PM

Sorry Matt, but in the rowing community, when Waddell broke 15 mins it was a pretty big deal.....

http://www.concept2.com/indoor-rowers/racing/records/world?event=5000&gender=Male&age=All&weight=All

Comment #117 - Posted by: Oaks at December 8, 2012 2:46 PM

@ #59 Matt: The world record is 14:58.3 by Rob Waddell. That is an average 500m split time of 1:29.8

http://www.concept2.com/indoor-rowers/racing/records/world?event=5000&gender=All&age=All&weight=All

Comment #118 - Posted by: Joris at December 8, 2012 2:50 PM

18:43

Comment #119 - Posted by: phill 37deg21'41"N 118deg23'43"W at December 8, 2012 2:59 PM

19:52.9
Goal was sub 20minutes. First 1500 was easy, next 1500 sucked, final 2000 was just a mental game!d

Comment #120 - Posted by: Joe from Dover, DE at December 8, 2012 3:15 PM

21:01.7 (off pr by 00:01.6)

Also, squat a day: OHS x 1 = 150# (pr)

#7 Brandon

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.

Comment #121 - Posted by: Ronnieboy at December 8, 2012 3:22 PM

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.

Comment #122 - Posted by: Ben R at December 8, 2012 3:26 PM

f/28/5'6/113

22:23

Comment #123 - Posted by: Jessica at December 8, 2012 4:43 PM

Lunch Time!

20:09

-Boz

Comment #124 - Posted by: Adrian Bozman at December 8, 2012 4:44 PM

20:37 @ school gym.

Comment #125 - Posted by: Drewpy at December 8, 2012 4:48 PM

m/18/185/5'11"
19:27

Comment #126 - Posted by: Ryan Richard at December 8, 2012 4:54 PM

5k row
Subbed to 500 SDHP(41#)

50:04


Comment #127 - Posted by: Saganamooo at December 8, 2012 5:02 PM

5k, 22:15 according to rower clock (plus 90 sec penalty for stopping during row, apparently, clock doesn't keep going...)

Comment #128 - Posted by: RussA at December 8, 2012 5:40 PM

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

Comment #129 - Posted by: stephen at December 8, 2012 5:50 PM

20:21

Comment #130 - Posted by: DPL at December 8, 2012 6:10 PM

M/40/110/6'3"
Damper 6
20.32

Comment #131 - Posted by: bretty71 at December 8, 2012 7:07 PM

M/23/170

First 5k, 21:35

Comment #132 - Posted by: Daniel at December 8, 2012 7:08 PM

22:44 lever setting @ 5 m/52/168 lbs
Are all your posts at setting 10?

Comment #133 - Posted by: Dr B at December 8, 2012 7:19 PM

M/18/5'11"/175
21:34

Comment #134 - Posted by: stemme at December 8, 2012 7:41 PM

21:39(PR)
previous PR - 22:38

Comment #135 - Posted by: MCross at December 8, 2012 7:56 PM

23:08
5k row

Comment #136 - Posted by: 45/m/5'10"/180 at December 8, 2012 7:57 PM

Were those sub-17 min, 5k row times made on the latest 'NoConcept' 2 machines, with the damper set on BS?

Comment #137 - Posted by: Lol Mettam at December 8, 2012 8:15 PM

Sub'd 5k run for row because I have no rower. Time: 28:12

Comment #138 - Posted by: T. Harbin M/22/268/6'3 at December 8, 2012 9:16 PM

M/18/179/6'1"

21:01

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.

Comment #139 - Posted by: Alex at December 8, 2012 11:23 PM

20:54 Rx'd

Comment #140 - Posted by: Brent Langrehr at December 8, 2012 11:30 PM

M/27/5'8/188

20:40 rx'd

Comment #141 - Posted by: Gabe at December 9, 2012 12:06 AM

21.38

New to crossfit (3 weeks), thanks for the motivation and the variety.

Comment #142 - Posted by: Andy W at December 9, 2012 3:46 AM

19:35

Comment #143 - Posted by: JG at December 9, 2012 5:17 AM

No rower at the gym yesterday, so subbed SDHP at one rep per 10m of rowing.

M/35/5'9"/158#

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!!!

Comment #144 - Posted by: Jean-Jamil Rojer at December 9, 2012 6:41 AM

M/23/170

First 5k, 21:35

Comment #145 - Posted by: Daniel at December 9, 2012 7:58 AM

20:52 Damper 4 stoke change every 1000m 25-22-26-22-28 s/m

Comment #146 - Posted by: LiiT 39/m/6'1"/200lbs at December 9, 2012 8:35 AM

M/6'3"/265#/43

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

Comment #147 - Posted by: Halvy at December 9, 2012 8:57 AM

M52/6'1"/224#

19:48

Comment #148 - Posted by: FC at December 9, 2012 9:27 AM

1st 5K Row
23:49
M/41/195

Comment #149 - Posted by: KidDyno at December 9, 2012 9:39 AM

M27/5'11''/197

23:20.

Comment #150 - Posted by: colby at December 9, 2012 9:57 AM

20:18

Comment #151 - Posted by: myles456 at December 9, 2012 9:58 AM

20:35 (PR)

Comment #152 - Posted by: Kevin C. (M/53/5'11"/175) at December 9, 2012 10:03 AM

19.52 really wanted to get under 20 I just managed it happy with that time

Comment #153 - Posted by: Kev Hulse at December 9, 2012 11:19 AM

M/32/6'3"/203
18:16.5(PR)
Prev:
18:31.9(PR)
18:39.5

Comment #154 - Posted by: Ben S at December 9, 2012 11:21 AM

18:48.1

Comment #155 - Posted by: mike/43/6'3"/215 at December 9, 2012 12:39 PM

18:57

Not a PR but a good pull. Nothing left in the tank at the end.

M.38.175.77kg - Grantham, UK

Comment #156 - Posted by: Dom H at December 9, 2012 12:39 PM

Sunday 12/09/12
Scaled to 2.5K
18:25
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. **

Comment #157 - Posted by: Debi Harding at December 9, 2012 1:42 PM

24 Laps at Y
19:13
Then
30 K's to E's
25 PushUps

Comment #158 - Posted by: dyagg at December 9, 2012 2:21 PM

22:53

Comment #159 - Posted by: Dustin at December 9, 2012 2:31 PM

22:51

Comment #160 - Posted by: Michelle at December 9, 2012 2:53 PM

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

Comment #161 - Posted by: matt h at December 9, 2012 3:38 PM

32 170 5k row in 23:42 army crossfit

Comment #162 - Posted by: giovanny at December 9, 2012 5:01 PM

F/24/5'6"/128
first time doing a 5K row

21:20

Comment #163 - Posted by: Marisa at December 9, 2012 5:06 PM

19.10 asrx

Comment #164 - Posted by: Nathan m/165#/1979/ since 2008 - at December 9, 2012 5:35 PM

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

Comment #165 - Posted by: Ben Smith at December 9, 2012 8:58 PM

M/47/167

20:37 -Rx

Comment #166 - Posted by: Gar at December 9, 2012 9:38 PM

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

Comment #167 - Posted by: E B at December 9, 2012 11:09 PM

22:49
5040m

Comment #168 - Posted by: Wilk at December 10, 2012 12:01 AM

19:46 (M/36/5'11"/200)

My goal was to be sub 20'. I had to really burn at the end to come in under the wire.

Comment #169 - Posted by: Wes at December 10, 2012 12:54 AM

24.55

Comment #170 - Posted by: Jerrod at December 10, 2012 4:20 AM

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.

Comment #171 - Posted by: Mike H at December 10, 2012 5:21 AM

spinning 15km 22:38

Comment #172 - Posted by: lucio1928,M/40/184cm/96kg at December 10, 2012 5:37 AM

M/37/6'10''/#176

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! :)

Comment #173 - Posted by: Fernando at December 10, 2012 6:27 AM

26:02

Comment #174 - Posted by: kenneth at December 10, 2012 7:43 AM

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...

Comment #175 - Posted by: ChrisCokayne at December 10, 2012 7:46 AM

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.

Comment #176 - Posted by: kevin o at December 10, 2012 8:30 AM

51/M/180
23:24

Comment #177 - Posted by: Zim at December 10, 2012 10:30 AM

m/33/215/6'1"

23:56
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.

Comment #178 - Posted by: Heath at December 10, 2012 11:19 AM

as rx'd

18:57

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

splits/1k:
1:55
1:53
1:53
1:53
1:51

Comment #179 - Posted by: Saam at December 10, 2012 1:53 PM

23:35

Comment #180 - Posted by: Eric B at December 10, 2012 2:23 PM

19:26

Couldn't walk after...

Comment #181 - Posted by: Guti (M/28/6'1/185 at December 10, 2012 3:44 PM

12/10/2012 Monday
My 1st Crossfit workout!!
3K @ 15:68
6 sets of 500 meters.

Comment #182 - Posted by: Christa Smith at December 10, 2012 4:22 PM

19:40

Comment #183 - Posted by: Bama Jim - M/44/6'4"/200 at December 10, 2012 6:04 PM

F/36/165
25:54

Comment #184 - Posted by: shay at December 10, 2012 6:12 PM

F/36/165
25:54

Comment #185 - Posted by: shay at December 10, 2012 6:12 PM

M/37/5'11"/190lbs

Casey - 20:03
Harmony - 27:56

Comment #186 - Posted by: Casey R at December 10, 2012 6:33 PM

age 23 bw 170

19:39 as rx'd

Comment #187 - Posted by: Chris S at December 10, 2012 6:41 PM

19:52

Compare to:
091229 - 27:40 (1200 Double Unders)
091227 - 33:18 (1200 Double Unders)

Comment #188 - Posted by: B. Rhaly at December 10, 2012 7:42 PM

18:41.2
New PR by 13 seconds

Comment #189 - Posted by: fathertyme 34/m/6'/175# at December 10, 2012 8:00 PM

21:20

such a sore fanny!!

Comment #190 - Posted by: Boo Boo F/147/5'8/24 at December 10, 2012 8:47 PM

@#79MattPatt 13:11... Really!? for a 5K row??

17:29 5K row

M/31/200lbs/6'

Comment #191 - Posted by: Karl at December 11, 2012 4:44 AM

12/10/2012

21:03.6

Comment #192 - Posted by: TommyKrackCorn at December 11, 2012 9:38 AM

M/168/5'7"/32
21:04

Comment #193 - Posted by: Mark S. at December 11, 2012 9:46 AM

cale 20:44

molly 11:21 (2500m....had never rowed more than 250m)

Comment #194 - Posted by: kelley at December 11, 2012 11:04 AM

first 5K row
21:12:3

Comment #195 - Posted by: Alex Cross at December 11, 2012 11:54 AM


18:25.9

M/40/6'/185

Comment #196 - Posted by: Sean M. at December 11, 2012 12:40 PM

19:58

Comment #197 - Posted by: C-los at December 11, 2012 12:49 PM

20.18

Comment #198 - Posted by: Jeff Pedersen at December 11, 2012 1:13 PM

TT:17:55 M/84kg/1.97m/28jr
Concept Rower 2 level 10

Comment #199 - Posted by: Peter Schapers at December 11, 2012 1:52 PM

21:24

Comment #200 - Posted by: Drewski at December 11, 2012 2:33 PM

M/30/6'1"/180
19:31
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 :)

Comment #201 - Posted by: Shawn M. at December 11, 2012 2:38 PM

M/6'2"/220/35

24:36

Heavy damper. Nice push. I want 20 minutes flat!

Comment #202 - Posted by: Joshua Parrish at December 11, 2012 3:18 PM

as rx'd 22:24

Comment #203 - Posted by: Crossfit Chris at December 11, 2012 4:21 PM

M/39/5'8"/150

18:59 on a WaterRower Series IV machine

Comment #204 - Posted by: bobm at December 11, 2012 8:01 PM

C2 Rower

17:46

two second drop since last 5k

Comment #205 - Posted by: PeterG at December 11, 2012 8:08 PM

19:46 second time this week ( I wanted to break 20 mins and got there on attempt 2)

Comment #206 - Posted by: DPL at December 12, 2012 12:53 AM

5k RUN

25:17

Comment #207 - Posted by: ferb44 178# at December 12, 2012 5:00 AM

39-M-6ft-200#

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!

Comment #208 - Posted by: Marcos at December 12, 2012 7:16 AM

20:55 on rower in shreveport
Done after cj 3x7

Comment #209 - Posted by: Mik at December 12, 2012 10:08 AM

Previous best 21:07

Tonight 20:53 PR

Comment #210 - Posted by: cleveland at December 12, 2012 11:10 AM

21:18 on C2 rower. Butt and hamstrings started to go numb at the end.

Comment #211 - Posted by: Brad/6'4"/205/m/32 at December 12, 2012 11:53 AM

F/44/143

12/12/12 Just started back on CF. Wanted to complete in under 25:00, but only managed 26:05.

Comment #212 - Posted by: Deanna E at December 12, 2012 1:44 PM

f/44/143

26:05 Done on 12/12/12

Comment #213 - Posted by: dcastor at December 12, 2012 1:52 PM

Coming back after having a baby
5k-28:00

Comment #214 - Posted by: Pgily at December 12, 2012 6:01 PM

M/32/5'8"/165#
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.

Time: 14:41rx'd

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.

Comment #215 - Posted by: Colin at December 12, 2012 7:55 PM

19:50

Comment #216 - Posted by: Jonesy Boy at December 12, 2012 10:00 PM

22:46 PR

Comment #217 - Posted by: Chris at December 13, 2012 6:58 AM

M/46/6'2"/215#

5k - 20:21

Comment #218 - Posted by: DP at December 13, 2012 7:24 AM

20:02

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.

Comment #219 - Posted by: gremnatious 32/m/6'1"/180 at December 13, 2012 12:41 PM

38/m/175
5k row-19:56

Comment #220 - Posted by: ffkwill at December 13, 2012 2:43 PM

19:15

Comment #221 - Posted by: Nick at December 14, 2012 2:22 AM

30/220/5'11"
19:05 @19s/m. damper @6.5
power + efficiency

Comment #222 - Posted by: gamble at December 14, 2012 8:29 AM

21.38

Comment #223 - Posted by: JonNYC xfit since 6/08 43/M/175/5'11" at December 14, 2012 8:50 AM

m/34/5'8"/175lb

20:50 as rx'd damper @10.0

Comment #224 - Posted by: Adam Hamm at December 14, 2012 10:15 AM

44/m/176cm/73kg

18:56 PR (last time 19:11)

damper @5.5

Comment #225 - Posted by: Memuc at December 14, 2012 10:38 AM

22:14

Comment #226 - Posted by: kevin o at December 14, 2012 4:57 PM

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.

Comment #227 - Posted by: Luke at December 15, 2012 3:21 PM

m/39/5'9/175
CFWU-2. Reg + monkey touches 2nd. Shortcut since doing before church. Superman.
20:26
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
12/29/09: 20:54
12/27: 20:57
2/9/08: 20:24
Jan 08: 22:29

Comment #228 - Posted by: jrm at December 16, 2012 6:29 PM

19:10

Comment #229 - Posted by: nsb at December 17, 2012 7:15 PM

M/19/5'11''/160

24:09

Comment #230 - Posted by: Gregle415 at December 18, 2012 4:53 AM

M/22/5'11"/182

19:49.9

power 10

Comment #231 - Posted by: Miles Forks at December 18, 2012 3:09 PM

M/41/193

22:00 Damper on 4

Had to get up and walk a few times. Rough.

Comment #232 - Posted by: Scott Andresen at December 19, 2012 9:17 PM

21:01
just missed

Comment #233 - Posted by: jh 44/210 at December 20, 2012 8:59 AM

Run 5k

22:19

Would like to get down to 7 minute miles...dropping 15 lbs would probably help...

M/27/5'11''/200

Comment #234 - Posted by: Kent at December 23, 2012 8:48 AM

M/36/180 19:45:05

Comment #235 - Posted by: Craig Hicks at December 27, 2012 10:23 PM

CFWUx3
22:55

Comment #236 - Posted by: Doug at September 1, 2013 6:56 PM

2013-11-06: 19:45. Concept 2
2012-12-08: 13:47. 3k.
2009-12-30: 19:18
2009-12-27: 19:29

Comment #237 - Posted by: gs at November 6, 2013 1:48 PM

2013-12-07: 20:48
2013-11-06: 19:45. Concept 2
2012-12-08: 13:47. 3k.
2009-12-30: 19:18
2009-12-27: 19:29

Comment #238 - Posted by: gs at December 7, 2013 7:54 AM

2012-12-10: 19:40
2013-12-07: 20:48
2013-11-06: 19:45. Concept 2
2012-12-08: 13:47. 3k.
2009-12-30: 19:18
2009-12-27: 19:29

Comment #239 - Posted by: gs at December 10, 2013 8:54 AM

M/207

19'27

Comment #240 - Posted by: Jay cutler at December 19, 2013 11:55 PM

22:24 killed me! Is that decent for 14?

Comment #241 - Posted by: George Williams at January 20, 2014 7:47 AM

22:24 killed me! Is that decent for 14?

Comment #242 - Posted by: George Williams at January 20, 2014 7:47 AM
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