July 24, 2013
Row 21,097 meters
Post 2K time and total time to comments.
CrossFit Games, Masters Women 50-54.
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Posted by Pukie at July 24, 2013 5:00 PM
2k - 7:49:1
Ok, I'll bite. Why 21,097 meters?
Rowed 5k today just to see how terrible this in going to be. 22min even at a nice easy pace. Half marathon is gunna be BRUTAL. Im calling Matt Chan wins the full event and AJ Barto wins the 2K sprint
Have fun doing the SDHP subs for this one!
@Cliff K, your half marathon row time is :14 faster than my half marathon road race PR (aka running). High fives!
Rowed 2k last Friday - 6:41.
i think khalipa wins the 2k
@johnny c, its one of the posted games events and it is a half marathon and over an hour of hell on your whole body. if you do this you will be ~fried~
Um--pretty sure I'm not subbing the SDHP for this one. I'll do the 2K=200 SDHP's and post my time for that.
@Swick and Cliff, nice times! I will be nowhere near that. I'm really bad at rowing.
Are you guys going to try to best those times? Are those PRs or just your most recent 1/2M times?
Hi guys! I will be rowing with weights. How do I know how far I've gone? ie. How many rows to a kilometre?
@Gavin, Thanks and the 2K was not a PR and I have actually never rowed over 5k, so it was a learning experience. Just pace yourself....But after doing that one it will be a while before I go back after that.
Justin, row 21,097 meters, but make note of the time for the first 2k. Post that and your total time.
@Oke, there aren't any appropriate subs for this. In general most of us will be around 25 strokes/minute and it will take us 100 minutes. 2,500 rows with dumbells would be ridiculous. Same for SDHP and everything else.
How repetitions is the half marathon equivalent to? My gym's rower has no display. Thanks
#18 It is about 125 strokes per 1000 meters so about 2637 strokes for a half marathon
@Cliff, honest question. I've never done more than 5k either. Can I attempt this or will I be asking for rhabdo or other serious complications?
Maybe I should scale to 10,500 m? I'm guessing that most of us have never done more than 5k in a sitting.
How much weight should I use in a machine in order to do this workout? I'm new to Crossfit :P
Most I've done on the rower was a 10K. Took about 42 minutes. Looking forward to the challenge! Thanks HQ.
@Gavin I would just take a personal inventory, I know that I have been training hard and I was confident that my training would carry me through this one. I also made a point to pace myself from the get go and did not try to go for a blazing time on the 2k like the games athletes will.
I'll attempt this on the weekend, but not yet sure if I'll do the entire distance or scale.
Why? My ass is gonna fall of at 5000 meters.
Great workout! Looking forward to it, but no way I can do a workout this long during the week. Wish HQ had programmed it over the weekend.
First time I've rowed over 5k in months.
The first 10k is not great but it's the rest of it when you just have to tough it out.
I did it! My wife and kids thought I was nuts, and my time is terrible, but I did it just to prove to myself that I could do it.
You're not supposed to row a half marathon. It says row 21,097 meters, which is equivalent to 2,1097 kilometers.
It's crazy awesome. This could be the biggest bonk ever for someone. I.e. Jason Khalipa. I vow to find a rower and do this workout in my new garage.
@Camilla, your conversions are a little wonky (confusing if you grew up with miles for sure) 1000m = 1km, so 21,097m is just short of 21.1km, a half marathon.
In terms of subs if you don't have a rower, I would say probably best to run or bike a half marathon. Thoughts guys?
They kinda messes up with the metric system 21,000 m is equal to 21 km.
2k in 8.25
21.97 in 1.39.48
2k - 7:21
21,097 - 1:38:50
Actually did this at the weekend - 1.24.39.
Never thought to record the 2k time but I'm guessing at around 8.00. I rowed at a steady 2.00/500m plus a couple of drinks stops
Oh man... This is gonna suck.
What damper setting should I use? Typically our box sets it to 6.
Wrong, 1000 meters = 1Km so 21,097 meters is 21.097Km...
We have no Row...
What can we do to sobstitute?
@Bobo - Just do 2,110 sumo deadlift high pulls. No biggie right? :)
Uh-oh @Gavin, looks like you owe that rower 18 metres mate! :)
Bear something else
3 rounds, 21-15-9x reps of the following BB complex
Bar load per round is 75#, 95#, 115#, rest 2 minutes between rounds
Return bar to floor=1 rep
Each bar drop=fault, 1 burpee per fault after wod completed
Have no Rower, so i did SDHP with a 20kg KB but just 1/4 of the Wod!
525 reps in 22:42 min.
HELP : i notice they used a damper setting of about 6 !? How do I know what damper setting to choose ?! :S
2k time = 7:58.6
21,097 meters time = 1:47:42.6
2k 8:48 (wasn't trying to kill myself)
If you don't get the first 2K time, you can take the 500 pace and multiply it by 4 to get the average 2K time. With a PM3, you might be able to lookup the 500 meter splits, so you can add the first 4 actual splits to get the first 2K time.
Scaled to 5k due to time restraints and short attention sp
2k = 7:54
5k = 20:24 (pr by 0:56 over 121208)
There are 10 different levels of workload on the row-machine, which one should i use?
Gonna try this today and i've never rowed longer distance then 1000m before, it's gonna be tough - most physically..
21.097 : 47 mins 41 sec
Going to bed. Noone will hear from me for the rest of the day...
Just a thought about a 2k test within a half-marathon row:
I row at a 120 damper when I row a 2k or shorter piece. Longer than 2k and I drop down to 110. The reason is that the heavier damper setting is much more taxing; I made the mistake of rowing for 10:00 with a 120 damper at 1:58 pace (much slower than my 2k pace) and my lower back was sore for 2 days. My point is - I think athletes (and games officials) need to consider the need to switch damper settings between the 2k and the half-marathon, because I wouldn't row a 2k test piece at my half-marathon damper setting, and keeping the damper at a 2k setting and then rowing 80+ minutes is dangerous, even for these great athletes.
I would give them a 5 minute break to switch the damper setting and then resume the half-marathon.
Ivan, I'm fairly certain that you did something wrong...
Damper setting should be between 3-4. That's equivalent of what rowing feels like on the water.
Half marathon - 1:54:57
Kept the first 2k paced since I've never rowed further than that
I don't think Ivan knows what minutes are. Or maybe those are his split times.
21,097: 45 flat
Just kidding I saw the times it was taking people to complete and realized I wouldn't have time before work to do this so I'll do it after....I'm not Ivan the wonder rower btw.
I'll do the half this weekend. For today:
AMRAP 12 min w/ 75#
4 shoulder press
12 front squat
6 rounds + 4 press
Then 4 rounds 5 shoulder press + 10 Pullups
@kizza, #42, yeah, body felt so strange I couldn't type. And I obviously didn't row 21,097 kilometers like I said either. :)
Ok,I can do 2110 sumo deadlift high pulls!
I try, weight?
I'm 192cm x 85kg
Again, using suspect rower this summer.
Congrats to Ivan on destroying the world record!
@MG re: damper setting -
Go for between 2 and 4. The 1-10 scale is NOT equivalent to a difficulty scale; it correlates instead with weight, rowing experience, rowing ability, and rowing distance. Elite (college and national) male rowers set there's between 3 and 5 for 2k tests. For a half-marathon row, go for a damper setting around 100 (go to more options - display damper setting and row 6-8 strokes and adjust the lever on the side as needed).
2k = 7:40
21097 = 1:32:12
Hated every kilometre but loved the feeling of completing it!
I'll do this on the weekend not enough time today
2k damper on 7 not sure where it should be but 9:54
Then descending sets of jump lunges sets of 20
20# dumbbells, 15# dumbbells, 12# dumbbells, 10# dunbbells, body weight= 100 reps
Pull ups 12/9/7/7/7
5x5 muscle up progressions black band move to red next week
4x4 strict hspu hands 30 inches from wall
5x7 Kipping hspu
Gonna have a party when I can do real hspu
Well, considering the best time on the concept2 website is 1:15:05, I think that 45 minutes might be a bit of a stretch. But getting a time of 1:22 would put you in the 90th percentile.
As 10km is the furthest that I've rowed, I'm slightly worried about doubling the distance, but I'll see if I can give this a go soon.
2K = 10:00
21097 = 1:49:20
Should have done the 2K faster but was pacing myself for the entire thing. Next time I will do better on the 2K
Yes, I can!!
What resistance should be used on the machine?
scaled to 10k (43:49)
Congrats to all those that completed the whole thing.
To all concerned about rower damper settings...there's no right answer to that question. The Concept 2 instruction manual gives some recommendations for selecting a setting. For me it was a little above 5.
After the sprint triathlon last week, glad to see CF isn't ignoring the endurance aspect of fitness, though weekends are better days for these long workouts. Am sure we'll get hammered w/ some high intensity, heavy lifting here shortly!
@Bobo, do NOT do 2,000+ sumo deadlift high pulls. They weren't met for high reps like that. That would be far more detrimental than beneficial.
@Ivan, you just SMASHED the world records for these events! Congratulations... .. .
21097 1:38:38! One to check off the bucket list!
2000m = 08:05 min
21,097m = 1:37:49
Worse ever, no more row for me this year ;)
Yes, I can!!
Forgot to post 2K time
scaled to 5K due to time:
2K = 7:56
5K = 19:52
Definitely uncharted waters, so to speak. Had never rowed more than 10,000m before
2k time 9:10
1:51:44 Good God all mighty that was painful
Still recovering from doing Tabata This on Monday. So, just did an easy 5K row, to work the kinks out of the legs.
My hat is off to everyone who does the whole thing!
Deadlift (work up to 450): 455x2x1
DE work 225x5x2 with average bands
44" box jumps x 5
Completed 70% (14700 meters) in 68 minutes. I just ran out of time. 2k = 8:56. kind of bummed I couldn't finish
First time ever attempting to row such a distance.. Took me 2:04:07 to row 21,097.. I averaged my first 2 k to be 10.54 as I forgot to look at my time...
2k time - 7:30
21,097 - 1:27:29
2km - 00:07:45
21097m - 01:23:45
I have a nice shaky pic of the computer as my hands wouldn't stop shaking!
Still did my morning and lunchtime circuits...no biggy. Taking a nap now.
2K => 7'53"
21,097m => 1h 23' 35"
2k = 9:35 (~2:23/500m split) - not point burning out on a long distance row.
21,097m = 1:47:00 (~2:32/500m split)
5k = 24:25 (~2:26/500m split)
10k = 49:18 (~2:27/500m split)
Pretty consistent splits... was hoping to maintain +/- 2:30. Longest row prior to this was 5k. Wow!
2K: about 9 minutes
I've never rowed more than 5K. Is shaking with nausea normal after doing this WOD?
@Gavin - Thanks First time doing it, ill def. try again, in a few months. IVe never rowed over 2k never ran over 2 miles at once. I dont do any cardio besides what is RX'd for the gym. I just wanted to finish. I should have pushed a few more strokes each round. Notes- have plenty of water and a few towels.
2K => 7'17".
21,097m => 1:26:26.2.
2 km: 7:49
2 1097 m: 1h 32m 43s
21097m: 1h 38m
10mile run in boots hilly terrain with 40lb backpack
2k - ~9
21097 - 1:46:54.
My first time rowing over 5k. My biggest trouble was the pain of sitting on seat that long. Any tips?
2K = 8:52
21,097 = 1:42:10
No rower. Sub 3 rounds
21 push ups
21 kettle bell swings 40#
21 sit ups
15 thrusters 55lbs
21 box jumps 24"
2 K in 7.10
had no time (or desire) to do 21 K. Some other time
Huge respect for you guys who did the whole thing!
1/4 marathon (10550m) 46:16 (2k @8:24)
Started to wonder how the play date with the 5 year olds was doing... and then managed to convince myself that I was a bad mom to just leave them up to their own devices while I sweated in the garage... and then decided that a 1/4 marathon was just fine.
Even though I did row for several years, I was lucky enough to live in an area of Canada where we spent most of our time on the water... not on the rower. I find it mind numbing.
What was suggested rower setting? I had it on 8
2k @ 9:10
21k @ 1:44:11
21,097m = 1:43:36
Time includes stopping to tape heals from blistering around 8,00m
Curtisv, I alternated between 3 and 8.
8 let me keep my stroke rate much lower (22), while 3 was a lighter pull but had me at 30 strokes to keep the pace I wanted.
41 y/o M 230
21k 100:54 min.
1.07 mile walk warm up 15.:21
3.41 mile cool down 47:55
The unassuming guy in the rowing demo (Brian Chontosh) is a real live American badass. Google his name.
Schwinn Airdyne obviously not as hard as rowing; 2000m: 5:16, 13.1 miles: 52:35 at heart rate of 120bpm, and I'm in lousy shape.
2K (1.2mi) in 5:22
9.1mi total in 42:05
Pain started to set in so I failed to finish.
Prior USNA rower
Insufficient time for entire distance, scaled to 11K in 46:35. Easy pace.. No 2K as I do Crash Bs every year,not in racing shape. This weekend will do 21,000 plus meters, go harder. Former Harvard oarsman, National Team.
40km indoor cycle 1:04:50
(prom 100 a 110 rpm,1000cal)
New to crossfit and never rowed this much before but loving the challenge... Avg time for 2k was 11min .. completed the workout in 116 min... Felt awesome ! I don't really understand all the whining
2K = 8:29
21907 = 1:39:58
Concept 2 - more options - check drag . I've never rowed over 5 k and damper was always set at 10. After reading about setting damper I kept checking drag til it hit 110 which equaled 4 on the damper. Hydrating every 2k, headphones cranking wearing shades with my eyes closed sucking air. Glad that's under my belt. Got ice? Ha!
Decided to do this after work.
My butt is on fire. I'm sure my back will be soon.
No rower in BAF where I was. So SDHP made 600 rows for 6K in 1HR. Tapped out with an early morning. Serious challenge for a newbie. Loving it.
2k = 8:03
21,097m = 1:28:44
2k = 8:36
F/ 43/ 5'7"/ 128lbs
3rd day doing CF (ever)
2k - 11:36
10k - 1:01:22
Box Jump 18"(scaled)
On the min for 10 min
20 sit ups
Scaled for my CoCr & Polymer Knee
MGySgt. USMC/Retired M/51/6'2"/212
Subbed SDHP & set time limits. If I did not reach X# in X time I would call it.
2K = 200 - 11:11 I can go faster but paced myself instead. Good or Bad it is what it is.
750 - 54:34 and called it.
Gave myself an hour to reach 1000. No major pain or soreness afterwards but I did get a small blister near the tip of my middle finger left hand. I actually concentrated on maintaining a straight back and an explosive hip extension for the duration.
2k - 8:31
Didn't have time for whole 21k but did half of it
2K - made a mental note, but had completely forgotten it by the time I finished.
21K in 1:23:00
Took a couple of 30 second breaks to walk around, stretch the back, and drink water. Lowered damper from 10 to 6 around halfway through.
I was wrecked at the end, but felt pretty good within a couple of hours. Actually thought about giving up around the 10K mark. So glad that I stuck it out.
2k ca. 8:10
Ran for 1 hour outdoors hilly terrain
5.5 miles. More like an active recovery day for me.
Body gave out at 16,438 m at 1:24:36. I had damper set at 10 which I think may have been a bit too high... I hurt now...
2K - 9:27
21,057 - 1:55:30
I HATE rowing!!
2k - 8:25 (paced myself a bit too much)
Nearly gave up at 10k but so glad I stayed to the end, im gunna ache tomorrow!
Half Marathon-Concept 2-1:26:17, actual elapsed-1:38:56
First time I have rowed a half marathon, splits never over 2:13, I'm pretty frickin happy/exhausted with my performance!
Glad I hit this with friends.....that was long!!
21,097 km - 1:47:37
Was hoping for a ret dy tody! LOL
I meant rest day today!! LOL
2k - 8:08
10k - 41:30 ish
ran out of time with a sore ass, and shaky legs
2K - 10:10
21,097m - 1:59:42 !!!!!
21,097 m: 1:37.2
Sucked. Wanted to cry and quit. You guys inspired me. Thanks!!!
Just got back from Maryland Sickness
2.5 Mile Run
30 K's to E's
10 Pull Ups
25 Air Squats
Wow, that was something else! Blisters from rowing, ha!
Skin off my ass, trained again thursday though and all good (sort of), seen another trainer going at it yesterday as well,, offered encouragement and went on my way, haven't seen him since lol.
2K time: 7:40
The hardest part other than the obvious 21,097 row is sitting on that hard seat!!! Very challenging; it will test your mental toughness to push through the fatigue... Had a blast,
First time under 22 in a looooong time.
Row 1/2 Marathon? Man, the only thing I know I can do for >1:30 is sleep!
2 k 8:03
21.097 k, 1:35:40
subbed running a 5k: 32:40
2km - forgot to check
21,097m - 1:28:50
First time I've rowed over 2km
Forgot to write down my 2K (Around 8:40) but my total time was 1:47:27!! I never thought that row was going to end but thankfully I made it through :) Congrats to everyone else who made it through as well.
2K around 8 min.
21K 85 min 34sec
1:21:24. Concept 2 Model D.
2k : 8:37
21K : 1hr 32min @ CrossFit Long Island. Had to give this a go when I saw the WOD posted. Love those long grueling mental challenges. Lots of luck to the Crossfit Games Competitors !
2k: I'm not positive on the exact time, but my estimation is 6-6:30
21,097 M: 1:24:16
Time doesn't include when I had to get up at the 12k mark and walk around, due to my glutes falling asleep and an unusual pain directly above my right knee. I probably took 45-60 sec to walk around and stretch to get feeling back before hopping back on to finish the final 9+K.
*Note to future self in the event I ever do this again* don't come out so hard on the first 10K the last 45 min was brutal
Literally the worst 1:29:29 ever... should have dropped the damper to something reasonable.
I did 2k in 8:02. Wole mess in 1:30.38. My butt is killing me. Thiwas all mental. I did it...but did mot enjoy it. Thankd to pandora for getting thro ugh it.
I usually train fasted in the morning. Would this be a bad idea with this wod?
I usually train fasted in the morning. Would this be a bad idea with this wod?
Yep, pretty rough but I'm glad I knocked it out.
Didnt record 2k
21,097 row took me 2hrs 7 mins. But Im very happy that i finished it.
2000m in 8:27
21,097m in 1:42:41
Went out hard, way too slow in the middle w/ too many breaks, and finished w/ a sub 2:05 pace final 500. Glutes are smoked...great workout!
2k - 7:26
21.121k - 1:29:26
2k - 7:26
21.121k - 1:29:26
1000 SDHP @ 45lbs (100 SDHP = 1K Row)
44:37 (ran out of time to complete the rest)
As promised, came back to do it in 1:31:48. 2:11 pace. Glad to follow through on commitment.
63/195/6'2" college and national team rowing.
All that completed, awesome
Fred and all who completed, awesome!
did 10K, in 50:16,
5k time was 24:49, over a 3 min improvement for my 5K
1/2 Marathon- 1:29:25
2k - 8.24
1/2 Marathon: 1.49
Av. Pace 2.33 per 500m
It was TOUGH
I'm pretty happy with that
15000m in 59:48
Ran out of time
Butt hurts, but it was not too bad overall.
Used iPod, drank 0.7 l of water mixed with grape juice (2/1) during the WOD.
2K 7:58 (trying to pace myself)
1:00 - 14,123m That's all the time I had.
What damper settings did the guys at the games use? I had mine at 10 because I assumed they would (don't know much about rowing). Did it in 2hr 5min.
2k = 9:25
21,097k = 1:47:10.8
14,014m = 1:03:40
I was totally set to complete this in 1.5 hrs but the last 200m that I rowed my leg badly cramped up and it was all I could do to get to 14000 :( Surprisingly not as bad of a WOD as I thought it was going to be.
This WOD was EPIC!!
Scaled to 10k - 42min even
2k @ 8:09
Steady pace at or around 2min per 500M. Hammies and glutes taking the brunt for most of the time. Felt good after this.
in an hour did 11350 m