January 12, 2014

Sunday 140112

Four rounds of:
Row 1,000 meters
Rest 90 seconds

Post splits times to comments and give ten minutes to hamstring stretching with an extended lumbar spine.

Enlarge image

Nick Giusto.


"From Spin Classes to Snatches" with Gijs Spaans - CrossFit Journal video [ipod] [mov] [HD mov]


Behind the Games: 2013 - Video Series
Part Five Snippet - [video]

Posted by Pukie at January 12, 2014 5:00 PM
Comments

Interested to see the sub for this from bingo. I don't thing sdhp's will have the same effect.

Comment #1 - Posted by: Brent L. at January 11, 2014 5:13 PM

Gotta tell ya guys, it's pretty freakin' cool to see so many of the sport's elite posting on the same pages as the rest of us. You would never see that in the NFL or NBA or just about any other sport or venue I could think of. Super motivational to see Speal, Chan and the NC Lab crew posting times. I about collapsed after chasing Pat Sherwood's time of the row/snatch WOD the other day!! It's a great connection to the elite of the sport to suffer the same workout states away and hours apart. I work out in my garage but between you guys on main site and my buddy Dave at CF Buzz I still feel connected- it's a cool thing to be a part of. This community is rad! (Yes I said rad- trying to bring it back!!)

Comment #2 - Posted by: Burk at January 11, 2014 5:16 PM

Sweetness!

Comment #3 - Posted by: Nick P at January 11, 2014 5:22 PM

I know this could be a stretch but I'm looking to possibly join or be a part of a team for the open in the Portland, OR area

Comment #4 - Posted by: Seth Myers at January 11, 2014 5:22 PM

3:48.9
3:54.7
3:49.5
3:53.6

As rx'd

Comment #5 - Posted by: Brett (25/M/188cm/79kg) at January 11, 2014 5:32 PM

3:51.3
4:10.9
3:58.7
3:54.6

As Rx'd. I'm trying this one again tomorrow.

Comment #6 - Posted by: Gavin at January 11, 2014 5:51 PM

Tough day yesterday, eh? Gonna be a brutal CrossFit Open if we already have Pukie calling “no love” on Speal! Tough, tough day.

You are probably looking at today’s WOD and thinking: “huh, that’s not too bad. I mean, it’s just rowing. Heck, I’ll be sitting down.” [See bingo shake his head] Silly you. Rowing is diabolical, an incredible exercise that will tax you to the max, especially with only 90 seconds between rounds. [See bingo smirk] 4 rounds of Row 1000M, rest 90 seconds. Coach is asking to see your splits, your times for each 1000M Row, NOT the total time. You should record 4 separate times.

When the WOD calls for a Row it is always assumed that you will use a Concept 2 Ergometer or rowing machine. If you will use any other rower we will have absolutely no idea what the answer will be to any question you might ask. Shorry. Set the damper--the little lever over there on the right side of the big circle thing—to 4 or 5 for this distance. The computer—the square thing right in front of you—should be set to record “Meters”. If you are new to rowing as well as CrossFit let’s cut these all in half: 500M per round with the same 90 Seconds between rounds.

Subs for rowing? In the FAQ the standard sub is a Sumo Deadlift High Pull with an empty 45# bar, one SDHP for each 10M. That would be 100 SDHP for each round. Ouchy. That’s a boatload of SDHP no matter where you are in your CrossFit journey. You can sub a run (800M), a bike ride (3200M), or a swim (200M), keeping the same rest interval, 90 seconds. Really new, really out of shape, or both? Cut all of these in half, too.

What’s a good time for a 1000M Row? Newbies should be aiming for something in the 4:00 range. Rowing is an ideal example of a core concept in CrossFit, the use of functional movements that move from core to extremity. The “Stroke” is intiated by the legs, followed by the back, and only then do you pull with your arms. The “Catch” or recovery is precisely the opposite: straighten the arms, close the hips, bend the legs. Legs->back->arms->arms->back->legs.

Here we go, a mono-structural WOD of Rowing intervals with a Rest period <1/2 the work interval. 3-2-1…Go.

Comment #7 - Posted by: bingo at January 11, 2014 5:56 PM

#2 Seth Myers. Please read the 2014 Competition Rule Book very carefully. Especially the team eligibility section.

http://media.crossfit.com/games/pdf/2014CrossFitGames_Rulebook_140106.pdf

Comment #8 - Posted by: Angel F. at January 11, 2014 6:04 PM

7 AM is going to be fun.

Comment #9 - Posted by: Price at January 11, 2014 6:07 PM

I love the behind the scenes of the Games.

Comment #10 - Posted by: Pat Sherwood at January 11, 2014 6:36 PM

Why stretch it with an extended lumbar spine?

Comment #11 - Posted by: Chris S at January 11, 2014 6:41 PM

@ Pat
Me too. The accessibility of these amazing athletes both in the social media space and in the official CrossFit media releases is amazing. They're truly real people, and really awesome people at that. It's what makes CrossFit, for me, such an awesome community. I include you in that all around virtuosity by the way. Thanks for the 3-2-1 Go South series. Awesome.

Comment #12 - Posted by: Rob at January 11, 2014 6:42 PM

Gavin- nice finish after your second round!

Comment #13 - Posted by: Kevin C. (M/54/5'11"/176) at January 11, 2014 6:45 PM

Lake Tahoe in that picture?

Comment #14 - Posted by: Ape teach at January 11, 2014 6:47 PM

#5 thanks, guess it's another year of individual then :(

Comment #15 - Posted by: Seth Myers at January 11, 2014 6:48 PM

Chris S,

When given a choice of stretching the hamstrings or rupturing a lumbar disc - take the hamstring stretch.

Comment #16 - Posted by: Coach at January 11, 2014 6:54 PM

Rowing is a big weakness for me, cannot wait to get after it!

Comment #17 - Posted by: Dustin Russell at January 11, 2014 6:54 PM

SDHP or maybe half-distance farmer walking with a reasonable pair of DBs or KBs!? Seems better to me...

Comment #18 - Posted by: Luiz Colmenero at January 11, 2014 7:04 PM

http://b-reddy.org/2013/07/29/better-exercises-to-stretch-the-hamstrings/


It's a long read, but worth it.

Comment #19 - Posted by: Rich at January 11, 2014 7:32 PM

When I run at 6000' ASL my times are roughly 10% slower than at sea level. I've never rowed at sea level, but assume there is less air resistance on the rowing fan at altitude. Has anyone seen an article that compares the effects of altitude on the rower stats vs. the lower cardio output on the body at altitude?

Comment #20 - Posted by: Sandbox at January 11, 2014 7:33 PM

Going to the High school track and doing naughty nancy. Weather has finally broke snow has melted time to get outside.

Comment #21 - Posted by: hollyhog at January 11, 2014 7:41 PM

@Bingo, based on Gavin's and Brett's splits, I'm predicting true newbies will row anywhere between 5 - 6 minutes per 1000M, in some cases maybe longer. I know Gavin has been around almost a year, and based on Brett's splits, I don't think he's a newbie. Thoughts?

Comment #22 - Posted by: Glorybelle F/44 at January 11, 2014 8:01 PM

No discussion of the Concept2 rower is complete without this: http://www.concept2.com/indoor-rowers/training/tips-and-general-info/damper-setting-101

No offense Bingo :)

I live on a base, where everyone thinks a Damper of "10" is better....because they can't read.

http://www.concept2.com/service/monitors/pm3/how-to-use/viewing-drag-factor

And my all time favorite display on the rower...stop looking at the times or the little pace row boat...

http://www.concept2.com/indoor-rowers/training/tips-and-general-info/using-the-force-curve

Comment #23 - Posted by: Rich at January 11, 2014 8:12 PM

3:59
3:58
3:59
3:51

Comment #24 - Posted by: Sandbox at January 11, 2014 8:18 PM

Wait? What. Confused on the pic. Instead of staring to the water for inspiration, why not, just dive on in? It would be one hell of a peaceful workout.

Comment #25 - Posted by: Clemmys at January 11, 2014 8:22 PM

HQ, really appreciate the suggestions for extra work these past few days, please continue if possible. I feel like my friends at the box get more skill work in that I miss as a home-gym-er.

Thanks!
Dave

Comment #26 - Posted by: Dave at January 11, 2014 8:22 PM

3:45
3:52
4:06
4:02

Comment #27 - Posted by: Royce at January 11, 2014 9:26 PM

Question for Bingo in filter

Comment #28 - Posted by: Glorybelle F/44 at January 11, 2014 9:36 PM

Surprised we didn't get a Murph this weekend, with the movie coming out.

Comment #29 - Posted by: JJ at January 11, 2014 9:43 PM

@Dave #26: I totally agree.

Comment #30 - Posted by: Pete M. at January 11, 2014 11:20 PM

Hey CrossFit I need help! I'm going to be at a range all day tomorrow(darn Army). Can someone give me a good substitute? Or should I just double up on Monday?

Comment #31 - Posted by: Jared-Lee Bone at January 12, 2014 12:10 AM

Also I will have no idea how to judge 800m for a run.

Comment #32 - Posted by: Jared-Lee Bone at January 12, 2014 12:17 AM


Intervals : rest 1:30
Row, 1000 m | 3:42
Row, 1000 m | 3:40
Row, 1000 m | 3:38
Row, 1000 m | 3:47

Comment #33 - Posted by: Johan - CrossFit Norrort at January 12, 2014 12:57 AM

Did anyone win the $500 yesterday???

Comment #34 - Posted by: Justin at January 12, 2014 1:15 AM

Row 4 x 1000m
3.33, 3.42, 3.51, 3.41
Rest 1.30/round

Comment #35 - Posted by: Clarky at January 12, 2014 2:37 AM

18:41 total

3:34
3:31
3:34
3:32

M/34/5'9"/182

Comment #36 - Posted by: Rob Walker at January 12, 2014 3:10 AM

Today's
3.44.5
3.44.8
3.37.5
3.35.8
As rx'd
Then 415 for yesterday's wod as I missed it, pukie was at the finish line to greet me!

Comment #37 - Posted by: Benny(M/31/6'0"/205) at January 12, 2014 3:20 AM

Cindy XXX. Fell short of completing by 65 squats. This was harder than expected - I broke during the 40 press ups.

Comment #38 - Posted by: Andy Lock (M/44/5'6"/73) at January 12, 2014 3:39 AM

3'27"
3'34"
3'36"
3'38"

Comment #39 - Posted by: Federico Biasetti at January 12, 2014 3:44 AM

4:04
4:32
4:54
4:42

Comment #40 - Posted by: Tyler Scott at January 12, 2014 3:47 AM

3:28
3:36
3:33
3:34

rx'd

m/36/6'2"/210

Comment #41 - Posted by: Peti at January 12, 2014 3:53 AM

3:36
3:33
3:38
3:41

rx'd

Comment #42 - Posted by: Charlie at January 12, 2014 4:33 AM

No rower, decided to make up "TK" instead since I missed it.
Me: 8 rds + 1 pull up
1stSgt: 2kbs short of 8 rds

Comment #43 - Posted by: EGW m/32/5'11"/185 at January 12, 2014 4:43 AM

No rower so I decided to sub with 100 SDHP. Kinda dissointed with the results. Damn what a workout.

4:48
7:05
7:26
8:37

Comment #44 - Posted by: Luuk at January 12, 2014 5:02 AM

Round 1 - 4,37
Round 2 - 4,44
Round 3 - 4,49
Round 4 - 4,54

What is a good time for a female newbie?

Comment #45 - Posted by: Hermine (f/28/169cm/64kg) at January 12, 2014 5:08 AM

3:54
4:04
3:58
3:59

Thanks to everyone posting here. It's a great community!

Comment #46 - Posted by: Denny (m/30/5' 11"-182/180-82) at January 12, 2014 5:28 AM

3:40.5
3:49.4
3:47.0
3:48.8

Comment #47 - Posted by: Mike B. at January 12, 2014 5:36 AM

3 x 1000m run 60 sec rest

4;25 4:25 4:30

Comment #48 - Posted by: matt h 52 184# 3-9-11 at January 12, 2014 5:46 AM

3:44
3:43
3:42
3:39

Tried to go sub 3:40 for each round, that was tough!

m/30/74kg/1.73m

Comment #49 - Posted by: ady992 at January 12, 2014 5:49 AM

Don´´t have a rower, so I subbed SDHP:

4 rounds of 100 SDHP:

Rd 1: 3 min 42 sec
Rd 2: 3 min 20 sec
Rd 3: 3 min 21 sec
Rd 4: 3 min 50 sec

Total time: 13 min 33 sec.

Comment #50 - Posted by: Dokkedahl at January 12, 2014 5:51 AM

Pretty pleased with this one. Felt like my ass would fall off!!!
3:54
3:53
3:56
3:51

Comment #51 - Posted by: Sara, Sweden at January 12, 2014 5:56 AM

Hi Glorybelle,

Full disclosure: sometimes I'm kinda talking to everyone in the Chronicles. Shhh…don't tell. ;-)

Musings on the way...

Comment #52 - Posted by: bingo at January 12, 2014 6:05 AM

M/39
4:29
4:10
4:22
4:10

Comment #53 - Posted by: Joel Propst at January 12, 2014 6:06 AM

1st round - 3:54
2nd round - 4:04
3rd round - 4:11
4th round - 4:14

Comment #54 - Posted by: Kench at January 12, 2014 6:06 AM

3:24.6
3:32.4
3:42.4
3:37.2

120 sec rest between rnds 2 and 3 (contemplating whether to continue!)

Comment #55 - Posted by: Craig Beveridge 39/M/5'11/210 at January 12, 2014 6:10 AM

I just noticed the guy on the SUP in the background of this picture! Sweet!

Comment #56 - Posted by: Lars at January 12, 2014 6:21 AM

Question..whos this pukie? and coach? and What does Bingo mean? he seems to be the big cheese here..sorry being relatively new to ask dorky question..But I love this site.

Comment #57 - Posted by: Aglaroth at January 12, 2014 6:22 AM

4:35, 4:35, 436, 4:41
Pull up work

Not feeling that great third time in 3 weeks
Will make up yesterday's tomorrow or tuesday

Comment #58 - Posted by: D.S. at January 12, 2014 6:29 AM

4:35, 4:35, 4:36, 4:41
Pull up work

Not feeling that good third time in 3 weeks
Will make up yesterday's tomorrow to Tuesday

Comment #59 - Posted by: D.S. at January 12, 2014 6:30 AM

M/43
4:21, 4:22, 4:12. 4:11 (PR) + 10 min's of hammy stretching
LOVE XFIT!

Comment #60 - Posted by: jw at January 12, 2014 6:44 AM

Sunday musings…

1) Sideswiped. Like a "Gizmo", only darker.

2) Green. The grass may or may not be greener on the other side of the fence, especially if it is, indeed, green where you now stand.

On woman's chartreuse is still green on both sides of that fence.

3) Yes. "Say yes as often as you can; no doesn't move you." -Michael J. Fox.

Lotta meat on that bone, especially given the source. It makes me think of a conversation I had with a very successful female business owner and executive last week who said everyone, especially women, should always answer: "sure, I can do that."

And then figure out how.

4) Water. The view where I write is of an inland sea. Today the sea before me melts, unleashing the power of water untethered as fully as it curbs the equally awe inspiring power of ice on the march. Indeed, the power of water is inexorable and undeniable in any form. After all, it was the glaciers of an epoch long gone that carved the great crevasses of the earth that we call canyons. Anyone with a flat roof can attest to the stealth of water as liquid, endlessly, tirelessly seeking the smallest weakness and pouring through once it does.

Water is the most valuable and least appreciated resource on our planet. Least appreciated, that is, until you are denied access to it. The water intakes of Lake Erie were frozen solid for some 24 hours this week, in some cases rendering indoor plumbing a concept of the mind only. In West Virginia all uses of all tap water are forbidden, a tasteless and odorless poison carried like a parasite on the back of the whale. Indeed, water lubricates the politics of states and nations, literally, as they fight in ways large and small over who controls the water.

When in the end we will discover, to our inevitable surprise, that it is the water that controls us.

5) Open. Registration for the CrossFit Open, the largest simultaneous participatory athletic event in the world, begins January 15th. Are you in? Of course you are! It only costs a few bucks (sorry Dave, I haven't actually been to the Games site yet so I don't know the actual entry fee!), and you get to take part right alongside everyone. Even Rich, Annie, Julie, Sam, Jason, and, you know, EVERYONE.

Competing in CrossFit, CrossFit as a sport, is not really my thing. I have too many old injuries that take all of the fun out of "unknown and unknowable" as a game, but I totally get the whole "it's fun to compete at my thing" aspect of CrossFit competitions. The Open is one cool way to compete, and for me it's the only one that is fun enough for me to throw my hat into the ring, too.

I've been a spectator at almost every CrossFit Games, multiple Regionals and Sectionals (when we had them), and many local competitions set up just for the fun of the competition and the gathering. I've been to a number of one's locally very recently. There's a trend in these non-HQ sanctioned events that I've noticed, and I think we need to talk about it. Now, with the Open almost upon us, is a really good time to do that.

The Open as you know, or are about to know, is one WOD per week posted each week for 5 consecutive weeks. That's it. One WOD. Not 3 WODs with an hour between each, or a weekend's worth of work that includes epics like "Elizabeth" followed by "Grace" followed by "Fran", or a Sprint Tri followed by the BUDs obstacle course. One WOD per week. On top of that you will discover that the WODs chosen will allow for the maximum amount of participation; almost no one will be excluded by a movement or a load that is beyond them because of the structure of the WODs to come. This has been the signature of the Open and there is no reason to expect that the wide-open funnel at the entrance to the Games will be any narrower in 2014.

Yet, when I visit a Box, or attend an event as a spectator, or even just look at the WODs posted for a competition I invariably cringe at what I see. There might be enough volume to make even the hale and heartiest from the NC Lab blanch. The loads on familiar movements are so extreme that they are almost self-parody. To top it off there appears to be an "arms race" between competitions to see who can program the most obscure movements in our entire CrossFit quiver, stuff we do on only the rarest of occasions, and even then only for the unique training effects to be garnered more through mastering the movement than maximizing work with the exercise. Think heavy Turkish Get-Ups or ambushes with axel C&J. These competitions are supposed to be fun for Heaven's sake!

The "Gamesification" of local competitions is a tragedy in the making. Looking at the events in some of them makes me think of some of the WODs I see posted in various places, long chippers with ever more clever names, each meant to out-do the last. These WODs as Odyssey have been aptly called "Any A$$hole" WODs, as in "any a$$hole" can put together a bunch of exercises and thrash a group of CrossFitters with it. Even worse is programming for regular CrossFitters that simply pounds away, day after day, with this kinds of stuff, or pounds away at them in a local competition. People are getting hurt, missing work, missing time in the gym.

I am confident that this year's CrossFit Open will be like the last. It will include standard issue exercises and loads we can handle. Coach will see to that. For the rest of you who are holding "friendly" competitions around the world I am throwing down the gauntlet: stop hurting my people! Think CrossFit Open more than CrossFit Games when you program for your event. Be inclusive with movements and loads--you can very adequately test your competitors fitness with exercises and weights we use all the time. Save those weird and wacky events (100M backward sprints!) for the controlled setting of a training session under the direction of a trainer concentrating on technique.

It's supposed to be fun, but as we say in my day job: it's all fun and games until someone pokes an eye out.

I'll see you next week...

Comment #61 - Posted by: bingo at January 12, 2014 7:10 AM

Musings all wet, you know where...

Comment #62 - Posted by: bingo at January 12, 2014 7:11 AM

3:30
3:36
3:49
3:41

Comment #63 - Posted by: Sean Thomas at January 12, 2014 7:14 AM

Good morning Agloroth,

Fun questions. To learn who I am (soooo not the Big Cheese) go back and read the introduction to the January Newbie posts on 140101.

C0ach is the founder, leader, and certifiable Biggest Cheese here. Puk!e? Well, he's just some clown who's a little under the weather after working out a bit too hard.

Cheers.

Comment #64 - Posted by: bingo at January 12, 2014 7:15 AM

4:26
4:13
4:16

Comment #65 - Posted by: Mark Dunn at January 12, 2014 7:18 AM

1) 3:25
2) 3:34
3) 3:51
4) 3:45
rest 90 sec after each row

M/5'10"/212

Comment #66 - Posted by: Dustin Russell at January 12, 2014 7:19 AM

3:33
3:34
3:35
3:35

Jegs like Lelly.

M/35/189/6'

Comment #67 - Posted by: Rich J at January 12, 2014 7:26 AM

3.40
3.41
3.44
3.55

male, 75kgs, aged 30, happy with that, blow out though, was gassed!!!

Comment #68 - Posted by: Ian Robinson at January 12, 2014 7:27 AM

3.40
3.41
3.44
3.55

male, 75kgs, aged 30, happy with that, blow out though, was gassed!!!

Comment #69 - Posted by: Ian Robinson at January 12, 2014 7:27 AM

3.40
3.41
3.44
3.55

male, 75kgs, aged 30, happy with that, blow out though, was gassed!!!

Comment #70 - Posted by: Ian Robinson at January 12, 2014 7:27 AM

PSC
3:39.2
3:39.0
3:39.4
3:45.2

Watch out for motorcycles. You don't want to get sideswiped.

Comment #71 - Posted by: Sugar Land at January 12, 2014 7:38 AM

Gotta say I'm excited to see H Q reinvigorating mainsite with new workouts and yesterday's challenge. The average number of posts really went down over the last year or two, and it's good to see so many more people coming here now. Now off to the gym...

Comment #72 - Posted by: Bill M. m/49/5'3"/135 at January 12, 2014 7:41 AM

Bingo, after reading your musings, I get it. Completely. :)

D.S. still great splits even though you're not feeling well. Hope you feel better soon.

I'm looking forward to jumping on the Concept 2 for this wod after church and the 49ers game.

Comment #73 - Posted by: Glorybelle F/44 at January 12, 2014 7:57 AM

M 39/5'7"/132

As rx'd:
4:53
4:52
4:52
4:55

Comment #74 - Posted by: Dan D at January 12, 2014 8:07 AM

4:00
4:00
4:01
4:00

I was looking around like I was being punked or something with these exact times.

Comment #75 - Posted by: Price at January 12, 2014 8:18 AM

@Glorybelle, my full disclosure: I'm really bad at rowing. Newbies could beat my splits. And I've only had my rower in the middle of the living room for 6 months. My wife says it's felt like ages. :)

Comment #76 - Posted by: Gavin at January 12, 2014 8:20 AM

Goal was sub 4:20 on the first 3, then the last one hard as I could go...

4:16
4:15
4:13
4:08

F/24/5"6"/156

Comment #77 - Posted by: Cristina at January 12, 2014 8:27 AM

M/30/5'8"/150

Four rounds, each for time, of:
Run 870 meters
Rest 90 seconds

3:22.28
3:58.07
3:58.22
3:49.37

Comment #78 - Posted by: porffenton at January 12, 2014 8:37 AM

3:48
3:52
3:52
3:54

Rx

m/16/5'8"/170 Long Island New York CrossFit Rapture

Comment #79 - Posted by: Lax Cole at January 12, 2014 8:39 AM

3:48
4:00
3:55
3:55

Comment #80 - Posted by: BW at January 12, 2014 8:42 AM

Sub'd SDHP @ 45#

3:53
4:40
5:30
4:04

Great WOD, really pushed limits in the 4th Rd

Comment #81 - Posted by: Nate at January 12, 2014 8:43 AM

M/33/5'11"/174
As rx'd
Had to do SDHP, no c2

3:53
4:57
4:27
4:15

Traps get smoked with sdhp. Does this sound right?

Comment #82 - Posted by: Brad h at January 12, 2014 8:54 AM

@ CF Reedley

3:36
3:39
3:38
3:31
Damper @ 8, felt my conditioning kick in in rds 3&4. Was aiming for 3:30 on rd4, guess I gotta try harder next time :)
Feeling great going into Open season, 1st MU last week followed next day w/ stringing together multiple MUs...1 1/2yrs coming, jus had to KIP!!!

Comment #83 - Posted by: Matthew T 33/5'9"/210 at January 12, 2014 8:57 AM

Sub 45lb SDHP

3:53
4:40
5:31
4:04

Caught in filter last time.

Comment #84 - Posted by: Nate at January 12, 2014 9:04 AM

Sub'd SDHP #35
1 R. 4:11
2 R. 4:38
3 R. 3:27
4 R. 4:01 with Elevation Mask

I wish i had a Rower :-(

Comment #85 - Posted by: Martin N. at January 12, 2014 9:10 AM

As Rx'd
3:59
3:57
3:57
4:05

threw in an extra 500m afterwards in 1:48

Comment #86 - Posted by: Joe Tripi at January 12, 2014 9:11 AM

Went to globo gym to rx this. Used concept 2 pm3 with the damper set on the line between 4-5.

4:15
4:23
4:30
4:26

Comment #87 - Posted by: Brent L. at January 12, 2014 9:16 AM

sub'd 100 SDHP @ 45lbs.
2:25
2:19
2:20
2:25

Comment #88 - Posted by: jay at January 12, 2014 9:21 AM

Rx

3:50
3:49
3:49
3:48

M/34/5'9"/230 Long Island CF Rapture

Comment #89 - Posted by: Joe Abruzzo at January 12, 2014 9:22 AM

4:05,4:12, 4:23,4:25. Last set really caught up to me. Damper on 5. Curious, is 20 seconds difference between my first and last round a big difference? Does this mean I'm out of shape? Any feedback would be appreciated.

M/40/195lbs

Comment #90 - Posted by: Wolfman at January 12, 2014 9:27 AM

3:48
4:04
4:09
4:08

Ugh, still feeling yesterday. Fastest 90 secs ever.

Comment #91 - Posted by: Bill M. m/49/5'3"/135 at January 12, 2014 9:31 AM

M/18/160/6'0"
Rx'd
3:50.9
4:05.5
4:06.0
4:00.3

Comment #92 - Posted by: Adam Sandone at January 12, 2014 9:34 AM

M/29/165/6'0"

As Rx'd

3:51.8
3:57.4
3:56.9
3:53.2

Whenever I see a rowing WOD I always forget how it kicks my tail...every time. Great programming Coach!

Comment #93 - Posted by: James Bobo at January 12, 2014 9:38 AM

3:52.4
4:04.0
3:59.6
4:05.3

Second attempt. First results in post #6.
M/35/5'10"/183

Comment #94 - Posted by: Gavin at January 12, 2014 9:49 AM

Rx

3:39
3:45
3:50 (played w damper a bit)
3:47

Comment #95 - Posted by: Nick O. at January 12, 2014 9:50 AM

M 45 years,
3:35
3:40
3:38
3:39
Happy

Comment #96 - Posted by: Simon at January 12, 2014 9:52 AM

Wonder if anyone is going to claim yesterday's prize? Someone said that RF Jr did it unbroken in 17:08 but is there a video?

Comment #97 - Posted by: Bill M. m/49/5'3"/135 at January 12, 2014 9:52 AM

3:37.4
4:08.1
4:13.2
4:07.8

Comment #98 - Posted by: gb 46/m/71"/185# at January 12, 2014 9:55 AM

Rx
3:08
3:07
3:09
3:15

Comment #99 - Posted by: Patrick (M/19/6'5/195lb) at January 12, 2014 10:11 AM

3:34
3:30
3:45
3:48

Good way to end the weekend.

Comment #100 - Posted by: Øystein Marcel Kalma at January 12, 2014 10:15 AM

4:09.31, 4:23.35, 4:19.93, 4:19.1

Comment #101 - Posted by: Matt von L (27/m/6'0"/190) at January 12, 2014 10:20 AM

@ Bingo
Awesome loved it, as I always do.

subbed 100 sdhp's
4:44
6:19
5:28
5:16
not sure what happened on rd 2 but I average 5 min for 100 sdhp's.

Comment #102 - Posted by: Mike Andridge/43/5'8"/175 at January 12, 2014 10:22 AM

3:35
3:39
3:41
3:34

I would have never programmed this for myself, but it is definitely something I should be doing. Man, that hurt!

Comment #103 - Posted by: MikeG_CFATL at January 12, 2014 10:23 AM

ROUND TIME /500 M S/M
4 3:59.3 1:59.6 38
3 4:11.7 2:05.8 35
2 4:11.7 2:05.8 34
1 3:59.7 1:59.8 34

m/53/5'10",171 lbs

Comment #104 - Posted by: bb at January 12, 2014 10:25 AM

2nd attempt filtered. Bad times. PR is 3:47. Wanted to beat it so gave it one more 1k attempt for 3:49 with damper on 6. Rowing/running are goats.

Comment #105 - Posted by: Gavin at January 12, 2014 10:31 AM

3:43.3
3:55.3
3:53.4
3:48.9

Rowing WODs makes me wish I was taller...

Comment #106 - Posted by: Davis M/28/5'9"/165 at January 12, 2014 10:41 AM

SDHP 4x100

4:06
4:32
4:06
4:20

Death by SDHP, my hands are in a permanent claw grip. Bingo was right...ouch.

Comment #107 - Posted by: MF 30/M/5'11/175 at January 12, 2014 10:49 AM

3:36, 3:41, 3:47, 3:48

Comment #108 - Posted by: Burk at January 12, 2014 10:51 AM

@Bill M., I'm sure if there is a video it wasn't posted to main site. I also think that if it was a successful video, we will see a link to it on main site sooner than later.

To everybody doing SDHP, you are a better man than I!

Comment #109 - Posted by: Gavin at January 12, 2014 10:54 AM

3:52.5
3:49.8
3:50.7
3:49.5

Comment #110 - Posted by: Jeremy W at January 12, 2014 10:56 AM

No rowing machine so had to sub in running. Nice day here in Raleigh, NC so I decided to run outdoors. Did four rounds of 800 Meters. Here are the splits:

3:24
3:22
3:19
3:09

Really loved this workout. Just starting my Crossfit journey and came from a (more or less) maintenance regimen of running and moderate weight training. Hopefully I'll be able to do some actual rowing one of these days, but in the mean time, it's nice to get some running in here and there.

Comment #111 - Posted by: Trent M 34/M/5'10"/175 at January 12, 2014 11:02 AM

M/175/6'0/30

Warmup- 3 rounds
400m
60 DU
12 squats
12 push-ups

4 rounds of: Row
1,000 meters
Rest 90 seconds

3:42
4:09
4:05
3:40

My glutes are on fire. FIRE!!!

Comment #112 - Posted by: Luis Estrada at January 12, 2014 11:02 AM

Gavin -- as I said yesterday, I will be very impressed by whomever gets the pushups unbroken. I wasn't even close. BTW I noticed you referencing the damper setting on your rower, but are you also making sure the drag factor is suitable for you?

Comment #113 - Posted by: Bill M. m/49/5'3"/135 at January 12, 2014 11:03 AM

Rx'd Damper set on 10
3:44.4
4:04.8
4:02.3
4:05.8

Comment #114 - Posted by: JBR M/38/5'9"/170# at January 12, 2014 11:04 AM

Hpsdl with KB 20kg
4'11"
5'39"
4'25"
4'35"

Comment #115 - Posted by: Bruno N. at January 12, 2014 11:08 AM

perfect wod to deal with yesterday's DOMS issues

4:01
4:14
4:25
4:22

Thanks

Comment #116 - Posted by: mikeyb m/53/178 at January 12, 2014 11:09 AM

Did Cindy XXX today instead. Results there.

Comment #117 - Posted by: Tomas 39/5´8/155 at January 12, 2014 11:12 AM

4:10
4:02
4:02
3:58
As Prescribed, too slow on the first round
M 57-6"0-177

Comment #118 - Posted by: John O'T at January 12, 2014 11:15 AM

3:29 3:24 3:31 3:39. subbed 800m runs.

Comment #119 - Posted by: ScottMacArthur at January 12, 2014 11:18 AM

Rowing is not really a strength of mine...

3:56, 3:57, 3:53, 3:51

Comment #120 - Posted by: NickR at January 12, 2014 11:18 AM

3:35
3:41
3:51
3:54

For someone show hates to row....i still hate it. Worth it though

Comment #121 - Posted by: DrewR at January 12, 2014 11:24 AM

Didn't anyone else notice Coach posting today? Haven't seen that in years. Miss you Coach!

Comment #122 - Posted by: ScottMacArthur at January 12, 2014 11:25 AM

3:35
3:41
3:51
3:54

For someone who hates rowing, I still hate it. Worth it though!

Comment #123 - Posted by: DrwR at January 12, 2014 11:28 AM

@Bill, yes, the proper drag is about a 4 on my rower. Just fiddling around to see if I can improve some times. My s/m were much better with the final attempt on 6 damper (24 s/m vs 21 s/m).

Comment #124 - Posted by: Gavin at January 12, 2014 11:33 AM

What difference does it make if the damper is on 10 or 5?

I rowed pretty hard and couldn't get under 4 minutes on 10.

4.23
4.21
4.09
4.09

Comment #125 - Posted by: Marc 43 200 6' at January 12, 2014 11:39 AM

4:05'4:12,4:20,4:25 damper at 5.

Comment #126 - Posted by: Wolfman at January 12, 2014 11:40 AM

35m/5'9"/219#

3:21.5
3:23.7
3:23.8
3:25.1

Setup interval on the Concept2 ERG.

Comment #127 - Posted by: Matt Chan at January 12, 2014 11:45 AM

Man, no one seems to be scaling today -- tempted to try Rx instead of "puppy."

Comment #128 - Posted by: Brad Burris at January 12, 2014 11:49 AM

Had to to this to honor Giusto's epic picture.

3:39:7
3:36:4
3:34:2
3:26:8

Also bagged two ducks this morning with the Brodie. Thank you CrossFit for all the push ups lately! Go Niners.

Comment #129 - Posted by: Nick P at January 12, 2014 11:50 AM

Damper set on 5

3:52
3:50
3:52
3:51

Comment #130 - Posted by: jclarke042 M/29/5'9"160 at January 12, 2014 12:14 PM

5'7" 36/m/170lb
3:46
3:45
4:03
3:56

Comment #131 - Posted by: Chris Russell at January 12, 2014 12:14 PM

Concept 2 C damper on 6
3:25.7
3:38.3
3:41.9
3:36.6

Comment #132 - Posted by: Erick M/37/220/6'2" at January 12, 2014 12:16 PM

Today's journal video was a great watch.

Gijs is smart beyond his years and I'm sure his decision is going to pay off for him in many ways.

Comment #133 - Posted by: mikeyb m/53/178 at January 12, 2014 12:17 PM

As Rxd
3:44
3:56
4:01
4:06
4:01

I hate rowing with a passion but I gave her hell!

Comment #134 - Posted by: BroFive at January 12, 2014 12:20 PM

4:10
4:28
4:51
4:55

Comment #135 - Posted by: Roof at January 12, 2014 12:25 PM

A day behind but yesterdays workout I finished at 1929. More mental than physical workout though. Your body can be pretty heavy when u get to that last 30 60 90 but managed to finish on time. I'm super intrigued by crossfit. Never the same routine. After 2 years of trying to bulk up but didn't like being bulky so I like having a 6 pack. Cant wait to have beast numbers like the other athletes on crossfit.com. I will attempt todays wod tomorrow.

Comment #136 - Posted by: Randy at January 12, 2014 12:29 PM

SDHP 4x50 @ 55lbs
rest 90 secs

3:48.
4:22.
4:08
3:49

First time doing SDHP. Only really found the groove at the end.

Comment #137 - Posted by: Andy C at January 12, 2014 12:32 PM

3:30
3:37.4
3:37.4
3:34.6

Comment #138 - Posted by: Girod at January 12, 2014 12:33 PM

3:15.1
3:24.6
3:26.7
3:23.8

Felt good. Maybe went out a little too fast on the first split though.

Comment #139 - Posted by: anthony M/23/205/6"1 at January 12, 2014 12:39 PM

3:58,4:10,4:20, 4:18

Comment #140 - Posted by: jeremy probasco at January 12, 2014 12:40 PM

3:29
3:38
3:43
3:40

Comment #141 - Posted by: M 39/6'2"/180 at January 12, 2014 12:42 PM

3:29
3:38
3:43
3:40

Comment #142 - Posted by: M 39/6'2"/180 at January 12, 2014 12:43 PM

No rower subbed 800m run with 90 second rest

3:30
3:41
3:46
3:40

Comment #143 - Posted by: Tye at January 12, 2014 12:45 PM

Surprised how well I did.

3:35 (P.R)
4:00
3:57
3:53

M/22/174cm/78kg

Comment #144 - Posted by: Michael at January 12, 2014 12:46 PM

No Rower
Elliptical
3:43
3:38
3:35
3:43

Laura f/51/5'7/155

Comment #145 - Posted by: power-girl at January 12, 2014 12:48 PM

I don't typically do front page work. I did almost the same WOD 2 hours ago, before I saw today's workout. What I did was...
1k @ full pressure, 3' rest
1k @ firm pressure, 3' rest
1k @ full pressure, 3' rest
1k @ firm pressure

My times were
3:28.9
3:44.7
3:21.9
3:43.8

Comment #146 - Posted by: A. J. at January 12, 2014 12:50 PM

Rx'd

4:10
4:25
4:22
4:34

Was quite sick though, should've stayed home

Comment #147 - Posted by: Hamzimus at January 12, 2014 1:09 PM

3:40
3:50
3:53
4:02
15:32 total row time (does not include 90 sec rest)

M/40/5'11"/195

Comment #148 - Posted by: Kern at January 12, 2014 1:17 PM


4:54; 4:55; 4:49; 4:52

Im new to the rower, so it's good to have this data to see where Im starting. Previously, I would have done 5 min SDLHP @ 20# per 1000m.

Comment #149 - Posted by: Elle W 44/F/5'6"/125 at January 12, 2014 1:17 PM

3:59
4:22
4:39
4:29

Comment #150 - Posted by: Nick at January 12, 2014 1:22 PM

3:44, 3:47, 3:49, 3:51

Comment #151 - Posted by: matt b at January 12, 2014 1:26 PM

M/1.78/ 89kg/23
3:34
3:48
3:48
3:52

Comment #152 - Posted by: David Gonzalez Guerra at January 12, 2014 1:32 PM

Naughty nancy

3 rnds + 200 m in 20 min time cap.Runs on hill

Rxd
Finished out wod in about 5 min

Comment #153 - Posted by: hollyhog at January 12, 2014 1:34 PM

3:43.3
3:43.4
3:44.2
3:43.1
Did and extra one by accident 3:41.9

Comment #154 - Posted by: Speal at January 12, 2014 1:43 PM

I did some heavy power clean triples and handstand walk practice, then I hit the WOD.

3:59.2, 3:49.6, 3:46.8, 3:41

I need to get mentally tougher on the rower. My legs are jello after Murph yesterday and the rowing today.

Comment #155 - Posted by: Pat Sherwood at January 12, 2014 1:45 PM

3:47
3:40
3:32
3:33
at 10 power

Comment #156 - Posted by: Jonesy Boy at January 12, 2014 1:46 PM

3:40
3:49
3:58
3:58

Comment #157 - Posted by: Rich at January 12, 2014 1:48 PM

3:36
3:41
3:47
3:48

Rx'd, damper @ 5

Comment #158 - Posted by: Joe Northside m/35/70"/200 at January 12, 2014 1:48 PM

3:40
3:49
3:58
3:58

Comment #159 - Posted by: Rich at January 12, 2014 1:49 PM

@D.S. - hope you feel better soon!

@hollyhog - "Cindy XXX" then "Naughty Nancy?" I'm looking forward to seeing what/who your next workout will be haha

He's too modest to bring it up, so here's a CrossFit Journal article with a little background on our very own Master of Ceremonies, bingo, written by the man himself:
http://library.crossfit.com/free/pdf/CFJ_Harper_White_FINAL4.pdf

Comment #160 - Posted by: Joe Northside m/35/70"/200 at January 12, 2014 1:51 PM

Sub 100 sdhp per round
4:11
4:54
4:52
5:01
Ouch!

Comment #161 - Posted by: MikeD at January 12, 2014 1:53 PM

Me
4:23
4:27
4:27
4:26
Wife
5:08
5:12
5:09
5:10

Comment #162 - Posted by: Tony at January 12, 2014 2:02 PM


3:47
3:46
3:45
3:46

Comment #163 - Posted by: Andrew at January 12, 2014 2:04 PM

Sorry C2, today it was just Hot Dogs & Cupcakes...

Thanks Carrot Cake!

Comment #164 - Posted by: james.patrick [M/51/66"/135] at January 12, 2014 2:09 PM

M/43/70"/188.5

Concept 2 Erg program intervals of 1k with 1:30 min rest
Damper setting: 4

3:50.9
3:50.4
3:49.9
3:47

Last round I ramped up at the very beginning with short hard and fast strokes. Got to the middle of the round and slowed down considerably. Poured it on for the last 250m to catch back up.

Good WO.

Comment #165 - Posted by: Glenn at January 12, 2014 2:19 PM

1st 4:06
2nd 4:02
3rd 4:00
4th 3:57

damper 4.5

Go Big people!

Comment #166 - Posted by: Lonie Sauber at January 12, 2014 2:22 PM

4:06
4:02
4:00
3:57

Row 1k 90sec rest
ds:4.5

Go Big people!

Comment #167 - Posted by: Lonie Sauber at January 12, 2014 2:26 PM

3:42
3:48
3:49
3:44

and I'm spent...

Comment #168 - Posted by: Brandon 6'5" 230# NJ at January 12, 2014 2:35 PM

3:42
3:48
3:49
3:44

and I'm spent...

Comment #169 - Posted by: Brandon at January 12, 2014 2:36 PM

19:54 total damper @ 8. didn't record splits, AARRRRGGGG! Pretty sure I kept each 1k under 4 min

Comment #170 - Posted by: rgrP M/42/5'8"/174 at January 12, 2014 2:40 PM

I didn't time individually.. Whoops. But i rowed 21:40 overall rx'd

Comment #171 - Posted by: Wolfgang 6'3/250# at January 12, 2014 2:40 PM

3:40, 3:52, 4:01, 4:40.

Don't have a rower, but found a workout cable machine thing in someone's trash, so I hooked the lat pulldown bar to the leg extension cable, sat on my skateboard, and kinda simulated rowing....set the weight to 75 lbs to make it hurt... coach or bingo..... is this an acceptable sub? I warm io with a stationary bike, and running is gay I only so it when the wod makes me. This felt like a rower but the resistance was different obviously....no easier though. Thoughts?

Comment #172 - Posted by: Brown at January 12, 2014 2:44 PM

M/28/185
3:20
3:35
3:41
3:37

Comment #173 - Posted by: Marc piv at January 12, 2014 2:52 PM

Rowed 1000m warm up
WOD as Rx'd, damper at 3
4:30.6
4:31.7
4:33.8
4:33.7
Rowed another 1000m cool down

That was taxing to say the least

Comment #174 - Posted by: Glorybelle F/44 at January 12, 2014 2:55 PM

Him
Sub 0.5 mile runs
4:00, 3:55, 3:45, 3:40

Her
Sub 0.5 mile runs
5:12, 4:58, 5:10, 5:22

Comment #175 - Posted by: Texas couple at January 12, 2014 3:17 PM

@ glorybelle
I'm sure this wod was more enjoyable after your 49'er win

Comment #176 - Posted by: Mike Andridge/43/5'8"/175 at January 12, 2014 3:22 PM

3:37
3:54
3:59
4:17 (Pukie)

PR on first interval than down the drain!! Felt the effects of a 30th birthday party last night on the 4th interval. Got the work done. Tomorrow is another day..

Shout out to Lax Cole and Joe Abruzzo who threw down with me today
m/31/5'10"/205 Long Island NY CrossFit Rapture

Comment #177 - Posted by: Rapture Brad at January 12, 2014 3:23 PM

I was tempted to attempt this Rx, but after the first 1k, I knew I would be best-advised to stick with the plan.

Puppy scaling: 34/m/6'2"/170
1000m = 4:12.1
750m = 3:14.3
500m = 2:10.5
250m = 0:59.5 (bonus: negative split)

10min of stretching and foam roller. Going to buy some beef tenderloins now.

Comment #178 - Posted by: Brad Burris at January 12, 2014 3:32 PM

@Joe N, good link. Thanks. Bingo can also be heard on CF Radio episodes.

Comment #179 - Posted by: Gavin at January 12, 2014 3:34 PM

No Concept 2 Rower: ran 1000m (.62 miles) on treadmill; 90 second rest
1. 4:33
2. 4:33
3. 4:30
4. 4:22

T.S. F/53/5'6"/120lbs Jan. 12. 2014

Comment #180 - Posted by: T.S. at January 12, 2014 3:41 PM

Caught up on Cindy XXX today, row tomorrow, should be interesting!

Comment #181 - Posted by: Apolloswabbie 72" 195# 49 at January 12, 2014 3:44 PM

never pretty:

3:45
3:48
3:51
3:44

Comment #182 - Posted by: Leonardo at January 12, 2014 3:46 PM

3:15.1
3:27.6
3:26.7
3:23.4

Maybe went out a little too hard on the first split.

Comment #183 - Posted by: anthony M/23/205/6"1 at January 12, 2014 3:48 PM

3:38
3:48
3:47
3:46

Comment #184 - Posted by: Kurt at January 12, 2014 3:49 PM

3:21
3:25
3:26
3:22
Rx
Had a lady next to me give me a hard time for setting the damper on 5. I attempted to explain why, but she just replied with but I use it at a 10. I believe she thought I was a wuss.

Comment #185 - Posted by: Dave at January 12, 2014 3:59 PM

F/45/5'7"/145
4:00
4:15
4:20
4:17
New to crossfit (3 wks) and rowing. Couldn't wait to try this on new c2. Distance runner- figured going sub4 on the 1000s would be a good start since running 6x800m@3:30 is a split I can hit. Whoa was I wrong! The first one nearly made me quit, and programming the 90 sec rest interval gave no mercy. Wow. I'm determined to get better at this now.

Comment #186 - Posted by: heidi at January 12, 2014 4:00 PM

in a hotel..no gym..
ran up and down 16 flights of stairs..
16 flights up and down x 5...256 stairs..total death on the legs. about 2;25 per ascent..

M/47/5'11''/171

Comment #187 - Posted by: Aglaroth at January 12, 2014 4:30 PM

Girl/16 years old/5'3"/135

4:32
4:32.8
4:37
4:35
:)

Comment #188 - Posted by: Rachel Saran at January 12, 2014 4:44 PM

My first time posting on the main page !
4:09
4:08
4:09
4:11
drag factor @ 132 (damper approx. 5)
avg pace 2:06/500m
avg stroke rate 24 s/m

F/42/5'0"/125

Comment #189 - Posted by: Nancy at January 12, 2014 4:46 PM

Wait a minute. Rachel Saran?! SARAN?! After all these years Dale finally gets one of the progeny to CrossFit?

Welcome aboard special young lady. Fasten your seatbelt.

Comment #190 - Posted by: bingo at January 12, 2014 4:48 PM

M/29/5'2"/135

4:01
4:32
4:23
4:23

Comment #191 - Posted by: Gavin Guidry at January 12, 2014 4:55 PM

Wilmette, IL

3:50
3:46
3:44
3:44

Comment #192 - Posted by: Eric Kaup at January 12, 2014 5:02 PM

3:29
3:29
3:30
3:33

GROSS!

Comment #193 - Posted by: Austin Malleolo at January 12, 2014 5:05 PM

418 damper 6
427 damper 3
424.2 damper 4
420.7 damper bottom of 5
Ouch.Dave #170 that's hilarious .
Glorybelle - thank you, you're one strong chica yourself.

Comment #194 - Posted by: Cherie at January 12, 2014 5:12 PM

no rower. walked 2ish miles.

Comment #195 - Posted by: mike vinson at January 12, 2014 5:12 PM

3:29
3:38
3:43
3:40

Comment #196 - Posted by: M 39/6'2"/180 at January 12, 2014 5:13 PM

800 M Run
3:20
3:11
3:02
2:54

Comment #197 - Posted by: Dave 31/6'/180 at January 12, 2014 5:23 PM

Rx'd
3:33
3:34
3:37
3:39

Comment #198 - Posted by: phill 37°21'41"N 118°23'43"W at January 12, 2014 5:25 PM

RX'D

3:19
3:27
3:33
3:27

Always 2nd from last heat is the worst.

Comment #199 - Posted by: SIMS at January 12, 2014 5:28 PM

As rx'd
3:38 3:48 3:52 3:54

Comment #200 - Posted by: Brent colson at January 12, 2014 5:44 PM

Hoping my post goes through eventually...

Comment #201 - Posted by: Brad Burris at January 12, 2014 5:47 PM

At 5'6 my goal was to be sub 4 every round
3:40
3:55
3:56
3:56

Comment #202 - Posted by: ChrisTheComet at January 12, 2014 5:51 PM

3:37.8
3:39.0
3:41.2
3:45.6

M/23/177

Comment #203 - Posted by: Chris W at January 12, 2014 5:55 PM

3:32
3:36
3:44
3:42

Out fast on first 1000m, suffered on subsequent rds...ug

Comment #204 - Posted by: Sebastian 45/6'2"/180 at January 12, 2014 5:58 PM

Longer than 90 sec breaks
Drag of 141
1:54
1:59.6 very challenging
Don't know
158.4
Did not wear my hr monitor

Comment #205 - Posted by: Adam Jernow at January 12, 2014 6:07 PM

Male/56/6'1"/220

Rx (damper setting 5):

> 4:01
> 4:02
> 4:03
> 4:07

Comment #206 - Posted by: Ozzie at January 12, 2014 6:08 PM

Rnd 1: 3'53"8
Rnd 2: 3'50"9
Rnd 3: 3'54"3
Rnd 4: 3'51"9

Comment #207 - Posted by: Guy Dufour at January 12, 2014 6:15 PM

Rnd 1: 3'53"8
Rnd 2: 3'50"9
Rnd 3: 3'54"3
Rnd 4: 3'51"9

Comment #208 - Posted by: Guy Dufour at January 12, 2014 6:16 PM

Rxd 3:37/3:45.7/3:50.3/3:47.6

Comment #209 - Posted by: Eric Caron at January 12, 2014 6:29 PM

@Bingo - You hit the "water" right on.

RX Damper 4-5
3:50.5
3:51.3
3:55.8
3:53.5

Comment #210 - Posted by: NAV - M/33/6'/192 at January 12, 2014 6:34 PM

RX Damper =6

3:47.2
3.49.6
3:50.3
3:49.7

Comment #211 - Posted by: Matt Gaddis at January 12, 2014 6:37 PM

Rx Damper =6

3:47.2
3:49.6
3:50.3
3:49.7

Comment #212 - Posted by: Matt Gaddis at January 12, 2014 6:39 PM

4:02
4:12
4:11
3:49

Awesome :)

Comment #213 - Posted by: Christopher at January 12, 2014 6:47 PM

3:51.9
3:55.9
3:58.4
3:56.0
Yuck

Comment #214 - Posted by: Todd Occhiuto at January 12, 2014 7:36 PM

Round 1: 4:41.5
Round 2: 4:34.5
Round 3: 4:17
Round 4: 4:29.4

Comment #215 - Posted by: Corey B at January 12, 2014 8:01 PM

4 RFT
400 yard run (Actually 528 yards. I just have not made the correction. I need to paint a stripe on the street at the correct distance instead of using light poles as markers. I have just figured running farther couldn't hurt)
50-SDHP
1)4:00
2)4:22
3)4:37
4)4:09

Comment #216 - Posted by: Robert G M/39/5'11"/195#s at January 12, 2014 8:28 PM

Oh, I forgot.

#23 Rich - Thanks for that info it helped!

Comment #217 - Posted by: NAV - M/33/6'/192 at January 12, 2014 8:34 PM

Time per 1000m
R#1 3:43.2
R#2 3:55.9
R#3 3:56.3
R#4 3:54.2

Average splits per 500m
1:51.1
1:57.9
1:58.1
1:57.1

Comment #218 - Posted by: kri$ at January 12, 2014 8:40 PM

24/M/192#
CrossFit Andersen, Andersen AFB, Guam
1. 4:04 2. 4:11 3. 4:16 4. 4:11
Damper on 8.

Comment #219 - Posted by: Brent Fallon at January 12, 2014 8:41 PM

3:39.7
3:42.8
3:38.8
3:48.6

Age. 51
Male

Comment #220 - Posted by: Martin D'Allura at January 12, 2014 10:28 PM

3:39/3:41/3:40/3:40

Comment #221 - Posted by: Troy at January 13, 2014 12:14 AM

3:53
3:55
3:51
3:46

Average 22-23 strokes per/min

Damper on 10

Male 44, 6.0 220

Comment #222 - Posted by: Alex at January 13, 2014 12:16 AM

3:37
3:43
3:44
3:48

Comment #223 - Posted by: DPL at January 13, 2014 1:52 AM

3:43
3:56
4:02
4:05

Comment #224 - Posted by: Michele Venturella at January 13, 2014 2:50 AM

M/50/185

4'48"
4'05"
4'03"
4'00"

10 minutes hamstring stretches

Comment #225 - Posted by: Briguy85 at January 13, 2014 4:46 AM

3:54
3:55
3:56
3:48

M/32/5'9 175

Comment #226 - Posted by: Jason at January 13, 2014 5:37 AM

Hit a new 5RM Front Squat, got 335lbs then:
Forgot times but wrote down splits for the 1ks
1:40.8
1:41.1
1:41.9
1:42.3
My bum hurts now

Comment #227 - Posted by: Daniel BOOMSAUCE!!! Tyminski at January 13, 2014 5:40 AM

m/49/150

4'10"
4'15"
4'05"
4'16"

go sub 4 next time

Comment #228 - Posted by: David at January 13, 2014 6:29 AM

4:34 - damper 3
4:42 - damper 3
4:32 - damper 7
4:36 - damper 10

Hate to row and it's obvious. Goal is under 4 mins next time

Comment #229 - Posted by: Rowan (M/49/5'5"/150) at January 13, 2014 6:29 AM

@Mike Andridge, another amazing game for the 49ers! And yes, I thought about them during the first 3 rounds of the row. I was too spent to think about anything but finishing for the last round. :)

Comment #230 - Posted by: Glorybelle F/44 at January 13, 2014 6:38 AM

4:09
3:52
3:45
3:47

Comment #231 - Posted by: Felix at January 13, 2014 7:15 AM

3:36
3:42
3:46
3:43
Damper at 5

Comment #232 - Posted by: DLong M/38/5'10"/185 at January 13, 2014 7:58 AM

Still trying to get used to the Rower:

3:50
4:05
4:20
4:30

Comment #233 - Posted by: Bo R. at January 13, 2014 9:00 AM

M 43/185/6'
4.02
3.55
3.57
3.55
Damper @4.

Comment #234 - Posted by: Munster at January 13, 2014 9:25 AM

M/52/5'7"/174
Getting ready for a SUP race with ailing shoulder in 2 weeks.. Had to give it a test with a Rock Tape strapped.

4:31 damper 6
4:45 damper 4
4:50 damper 3
4:58 damper 3
Interval 4-10 damper 3
5:05 - 5:25
Advantage for youth and taller peeps.. Great breather!

Comment #235 - Posted by: Bryant at January 13, 2014 9:45 AM

sub sdhp (newbie, no rower)
100 ~6:00
75 ~5:30
50 ~3:00

@Speal: you sir, have this down to a science.
@Pat Sherwood: great start to 2014. we're all rooting for you! way to better your time each split.
@Matt Chan: showed my wife the video of Cindy XXX and said I wanna look like you. She asked if you could come to Anna TX to train me. Ha

Comment #236 - Posted by: Pete M (28m/5'10"/180) at January 13, 2014 9:58 AM

3:52.0
3:57.2
3:55.6
3:53.0

Comment #237 - Posted by: Kevin C. (M/54/5'11"/176) at January 13, 2014 10:14 AM

3:49
3:48
3:50
3:52

Comment #238 - Posted by: Andy Lock (M/44/5'6"/73) at January 13, 2014 10:45 AM

2014-01-13: 15:10.

Comment #239 - Posted by: gs at January 13, 2014 10:55 AM

What does everyone set the damper to and how do you decide?

Comment #240 - Posted by: Craig at January 13, 2014 11:42 AM

3:31, 3:50, 3:54, 3:54
Jessica - 4:14, 4:17, 4:21, 4:22

Comment #241 - Posted by: B. Rhaly at January 13, 2014 11:58 AM

4:47 (had to stop and put pacifier back in baby's mouth)
4:41
4:38
4:28

Comment #242 - Posted by: Bayley (F/29/145) at January 13, 2014 12:25 PM

3:47
3:45
3:45
3:42

Comment #243 - Posted by: Marius Barkenæs at January 13, 2014 12:28 PM

M-19/165/5'10"

3:41
3:42
3:44
3:46

Comment #244 - Posted by: Evan Adams at January 13, 2014 1:06 PM

4:21
4:24
4:26
4:29

Comment #245 - Posted by: Carole (F/55/5'6"/135) at January 13, 2014 2:41 PM

4:28
4:36
4:41
4:20

Comment #246 - Posted by: batman24 at January 13, 2014 3:01 PM

3:43
3:48
3:45
3:44

Comment #247 - Posted by: myles456 at January 13, 2014 3:19 PM

3:45
3:49
3:52
3:50

Avg'd 1:51/500m overall, new pr for 500m each round!

M/32/218lbs Bowmanville Ontario Canada

Comment #248 - Posted by: Melnick at January 13, 2014 3:22 PM

3:30.4
3:32.8
3:35.1
3:35.4
Damper setting at 5
Was trying to beat the previous time each round, did not succeed

Comment #249 - Posted by: Jerime at January 13, 2014 4:26 PM

Day behind
3:54
3:49
3:49
3:52

Comment #250 - Posted by: cam13 at January 13, 2014 4:43 PM

4:07
4:10
4:12
4:12

Damper on 5. M/57/5'10"/179

Comment #251 - Posted by: kevin o at January 13, 2014 5:06 PM

One day behind.
3:40
3:47
3:45
3:43
Damper at 6.

Comment #252 - Posted by: Kurt M/40/190 at January 13, 2014 6:04 PM

3:54
3:52
3:51
4:04

M/35/6'01/195

Comment #253 - Posted by: Filip Dziembowski at January 13, 2014 6:33 PM

3:25.0
3:24.5
3:25.6
3:23.2

Comment #254 - Posted by: Chad warren at January 13, 2014 7:59 PM

3:25.0
3:24.5
3:25.6
3:23.2

Comment #255 - Posted by: Chad warren at January 13, 2014 8:00 PM

4:07, 4:22, 4:25, 4:25

Comment #256 - Posted by: Boo Boo F/25/5'8/148 at January 13, 2014 8:20 PM

4:07,4:22, 4:25, 4:25

With about 60 seconds rest in between

Comment #257 - Posted by: Boo Boo F/25/5'8/148 at January 13, 2014 8:21 PM

3:55.4
3:59.7
4:00.3
4:00.7

also PR'd 5RM backsquat @ 210#

F/30/5'6''/165

Comment #258 - Posted by: Colleen at January 13, 2014 8:48 PM

Substitute SDHP @ 45lbs x 100 for each round:

1:59
1:53
1:54
1:54

Comment #259 - Posted by: DLW M/47/179 lbs/6'0" at January 14, 2014 12:39 AM

3.53
3.56
3.59
3.54
Awsome WOD tks. all the way from Colombia Latin America !!!!

Comment #260 - Posted by: Daniel Mejia at January 14, 2014 3:51 AM

3:32.2
3:34.0
3:36.2
3:35.5

Comment #261 - Posted by: TJ at January 14, 2014 4:27 AM

3:44
3:49
3:52
3:50

Comment #262 - Posted by: jlg/52/175/5'10 at January 14, 2014 5:10 AM

4'31"
4'29"
4'30"
4'29"

Comment #263 - Posted by: Matheus Carvalho at January 14, 2014 5:27 AM

WU: 3.4mi run, 28:29

Sub'd SDHP, 45# bar X 100:
3:47
4:28
4:50
4:46

Feel really good about going sub 5 min for each round.

Comment #264 - Posted by: Dave H (M/38/5'8"/147) at January 14, 2014 5:28 AM

3:42
3:54 - wasn't watching the PM
3:46
3:48

Comment #265 - Posted by: Gfunk m/35/72/205 at January 14, 2014 5:46 AM

3 rounds...started to get that twitch in my right rear ribcage meaning "a strain's a-coming," to I opted out of round 4.

3:54
3:56
3:59

Some impressive times out there.

Comment #266 - Posted by: Jim R. 51/5'8"/160 at January 14, 2014 6:41 AM

4:23
4:17
4:28
4:25

As Rx'd with damper setting = 3

Comment #267 - Posted by: Ed S (M/26/165) at January 14, 2014 10:24 AM

3:59
3:54
3:56
4:00

Comment #268 - Posted by: Michael m/51/5'9"/180/MI Survivor at January 14, 2014 11:36 AM

3.54
3.58
4.04
4.02

Comment #269 - Posted by: JonNYC xfit since 6/08 45/M/175/5'11" at January 14, 2014 11:49 AM

3:22, 3:21, 3:14, 3:12 - 100 pulls on hydraulic rower
(not quite the same, but it's what I have)

Comment #270 - Posted by: Jetté 44/M/5'11"/175 at January 14, 2014 11:52 AM

3:31.4
3:37.4
3:39.0
3:33.2

Comment #271 - Posted by: Leif at January 14, 2014 12:11 PM

Finally got to this on Tuesday- playing catch up
Deadlifts to get the body going- BAD CHOICE!!

3:48
3:53
3:54
3:57
Damper at 5. That was awesome!
M/35/183/71

Comment #272 - Posted by: Josh W at January 14, 2014 12:19 PM

Sub rows for SDLH (100=1,000 meters)
and died after round 3. (Warmed up with a 2 mile run)

3:56
4:05
3:58

M/31/160

Comment #273 - Posted by: Phillip. B at January 14, 2014 12:27 PM

did some HSPU first

3.46
3.46
3.48
3.45

relieved to hold it together - not the best times but ok given my condition right now

Comment #274 - Posted by: nick in sydney at January 14, 2014 1:29 PM

I'm new to CrossFit and completed a couple of WODs this week, this is my first post of results:
3.49
4.02
4.03
4.04

Comment #275 - Posted by: Ed S at January 14, 2014 1:50 PM

4:40
4:45
4:35
4:25

Comment #276 - Posted by: Anderosn at January 14, 2014 2:23 PM

F/128/34

4:22
4:15
4:11
4:12

Mainsite programming all year.
Unable to lift weights right now due to injury, let's scale these suckers!!
Excited. Thanks, CrossFit.

Comment #277 - Posted by: Denise Thomas at January 14, 2014 3:26 PM

3:53
3:56
3:35
3:32

Finally surrounded the machine with weights on last two. It was sliding too much.

Comment #278 - Posted by: SSgt Ryan Vaught at January 14, 2014 3:27 PM

3:45
4:01
4:01
3:58

Not a fan of the rower.

34m/5'9"/160

Comment #279 - Posted by: Deano at January 14, 2014 4:11 PM

4:45
4:20
4:27
4:26
rx'd

F/23/131

Comment #280 - Posted by: Anna at January 14, 2014 7:09 PM

4:35
4:20
4:21
4:30

Comment #281 - Posted by: Jones at January 14, 2014 7:52 PM

Scaled to
1000m, 750m, 500m, 250m

4:27.8
3:25.0
2:15.3
1:01.1

Should have warmed up better, but I was pressed for time...

Comment #282 - Posted by: BC (27/M/5'9"/140lbs) at January 14, 2014 7:57 PM

3.49
4.02
4.03
4.04

Enjoyed the challenge but was tough.

Comment #283 - Posted by: Ed Seymour at January 15, 2014 1:30 AM

3:52
3:57
4:04
3:58

Comment #284 - Posted by: lucio1928/42/182/98 at January 15, 2014 4:13 AM

3.34
3.52
3.51
3.52

Rx'd

Comment #285 - Posted by: JonA at January 15, 2014 4:17 AM

15:50 (not including rest times)

Didn't record 1k times

Comment #286 - Posted by: Peter Sullivan at January 15, 2014 5:21 AM

M/5'11"/30/195

3:30
3:34
3:33
3:31

Comment #287 - Posted by: Jared Davis at January 15, 2014 6:15 AM

M/34/6'2"/180#

4:01
4:01
3:58
4:06

Rx'd

Comment #288 - Posted by: Robby at January 15, 2014 6:43 AM

4.21
4.24
4.35
4.33

Followed by 4mi run: 48.55

Comment #289 - Posted by: JB (M/22/5'10/185) at January 15, 2014 10:02 AM

M/41/179cm/91kg

4 RFT of:
200m swim (25m pool).
90 sec. rest.

3:52, 3:59, 4:02, 3:47

Comment #290 - Posted by: Jose-Luis Morales at January 15, 2014 10:58 AM

M55/6'1"/208

4:05.0
3:57.6
3:50.2
3:42.3

Notes: Rx'd. On a C2 with damper setting 5.

Comment #291 - Posted by: jeftyg at January 15, 2014 11:05 AM

3:58
4:11
4:07
3:56
rx'd

Comment #292 - Posted by: Josh/M/20/178/5'6" at January 15, 2014 11:07 AM

3:37
3:45
3:48
3:47

82kg. 178cm. 52 years

Comment #293 - Posted by: Reikae at January 15, 2014 12:00 PM

Damper at 10.

3:19
3:27
3:30
3:33

Comment #294 - Posted by: G (M/35/6'6"/250) at January 15, 2014 1:00 PM

M/23/5'11"/184.8

3:51.5-3:55.4-3:55.7-3:52.7

Comment #295 - Posted by: Miles Forks at January 15, 2014 1:26 PM

M/44/5'8"/176


3:40
3:48
3:50
3:50

Comment #296 - Posted by: Jon Craig at January 15, 2014 1:28 PM

M/36/6'3"/200

3:27.5
3:31.1
3:25.9
3:25.5

Comment #297 - Posted by: Ben S at January 15, 2014 2:34 PM

M/31/5,8/185
3:44
3:41
3:42
3:49

Comment #298 - Posted by: David Rochon at January 15, 2014 4:22 PM

M38/203/6'4"
R1- 3:53
R2-3:55
R3-3:45
R4-3:49

Comment #299 - Posted by: Brandon at January 15, 2014 4:58 PM

M/37/5'10"/76kg

3:45.0
3:44.1
3:45.0
3:44.5

Then I slipped in one more for luck!

3:43.8

Comment #300 - Posted by: Ben Whipps at January 16, 2014 8:12 AM

M/42/186

3:51
3:56
4:00
4:02

Ouch. Damper at 5.

Comment #301 - Posted by: Scott Andresen at January 16, 2014 8:28 AM

3:59/4:09/4:18/4:14

Comment #302 - Posted by: RussA at January 16, 2014 9:33 AM

3:10
3:20
3:28
3:26
Rx'd, went out pretty fast on #1.

Comment #303 - Posted by: Joshua Maverick at January 16, 2014 11:37 AM

As rxd

Splits
1:45
1:53
2:01
1:51

Comment #304 - Posted by: Paul S 35/6`0/190lbs at January 16, 2014 12:28 PM

4:05
4:11
4:12
4:11

Comment #305 - Posted by: tommykrackcorn at January 16, 2014 5:28 PM

M/34/5'7"/168
3:49
3:51
3:56
3:55

Comment #306 - Posted by: Mark Salzman at January 17, 2014 5:46 AM

3:41, 3:40, 3:41, 3:40

Still getting this form thing down...

M/29/5'11''/190

Comment #307 - Posted by: Kent at January 17, 2014 9:08 AM

As rx'd

3:54
3:58
3:58
3:57

Comment #308 - Posted by: James M/31/5'7"/160 at January 17, 2014 8:04 PM

Rnd 1 - 4:20
Rnd 2 - 4:22
Rnd 3 - 4:26
Rnd 4 - 4:18

Comment #309 - Posted by: Marty/M/34/160/5'8" at January 18, 2014 6:18 AM

3:52
4:02
4:10
4:02

Comment #310 - Posted by: Tormod at January 18, 2014 11:21 AM

No rower. Here's what I did:

Run 1000 meters
- rest 90 seconds
100 kettlebell deadlift high pulls, 50 lb kettlebell
-rest 90 seconds
Run 1000 meters
- rest 90 seconds
100 kettlebell deadlift high pulls, 50 lb kettlebell

Times: 4:11/5:00/5:52/6:00 = 26:33 (with rests)

Comment #311 - Posted by: Evan at January 18, 2014 2:31 PM

3:45
3:50
4:00
3:45

Comment #312 - Posted by: Adhish Chhabra at January 18, 2014 8:07 PM

Average 500 time

1.43
1.43
1.59
1.51

Note sure what happened in rd 3?

Comment #313 - Posted by: Stu at January 19, 2014 5:42 AM


O1/16/2014
4:05
4:11
4:12
4:11

Comment #314 - Posted by: tommykrackcorn at January 20, 2014 6:41 AM

800m run x 4;

1-3:19
2-3:17
3-3:15
4-3:10
Rest .90 then,
400m x 2
1-1:28
2-1:26

Comment #315 - Posted by: ART/M45/5'5"/150 at January 20, 2014 10:04 AM

3:57
3:57
3:59
3:55

Comment #316 - Posted by: cj at January 21, 2014 11:44 AM

45/m/176cm/73kg

As rx'd

3:43.4 (25 spm)
3:51.0 (25 spm)
3:55.1 (26 spm)
3:49.8 (23 spm)

Slower stroke rate worked better.

Comment #317 - Posted by: Memuc at January 21, 2014 12:38 PM

4:22 , 4:31 , 4:40 , 4:39

Comment #318 - Posted by: Maddie f/32/5'4"/125lb at January 22, 2014 1:53 AM

mod.
5 rounds of
100 11k barbell sdhp
90 sec break between rounds
3:17
3:23
3:14
3:19
3:09

Comment #319 - Posted by: Tiroler M/29/5'8''/77k at January 23, 2014 12:48 PM

M/54/154/1-1-06

3:58
4:01
4:06
4:06

Comment #320 - Posted by: bingo at January 23, 2014 12:56 PM

23'51"

Comment #321 - Posted by: RAD at January 23, 2014 2:17 PM

4:07
4:02
4:08
4:09

5 damper

Comment #322 - Posted by: Ukkrew at January 24, 2014 10:14 AM

Playing catch up.
Done on 1/23.
3:40.2/3:47.5/3:50.9/3:52.2

Sucked.

Comment #323 - Posted by: Dale Saran at January 24, 2014 2:17 PM

04.30
04.37
04.30
04.18

Comment #324 - Posted by: Artur G at January 28, 2014 11:07 AM

M/28/5'8/160

3:29
3:39
3:41
3:40

ouch.

Comment #325 - Posted by: Nick F at January 28, 2014 12:20 PM

M/28/5'8/160

3:29
3:39
3:41
3:40

ouch.

Comment #326 - Posted by: Nick F at January 28, 2014 12:21 PM

m/40/5'9/184
CFWU-3. Reg 1st 2. KB skill work, HS work, L sit work 3rd.
3.47.6, 3.51.6, 3.58.6, 4.00.5
Decent job pushing on last 250 of last round. On all rounds tried to focus on getting handle to housing & engaging lats. Came up on toes & spread knees on last round's 250.

Comment #327 - Posted by: jrm at January 28, 2014 6:53 PM

level as high as it goes
1: 3:38
2:3:50 threw my shoes due to stupidity
3: 3:43
4:3:43


no shit ouch....there is a level I hit 1340 ca/hours s I gasp for air...something in the middle yields above. I can bust the first third then it is about survival.....

Comment #328 - Posted by: J.P./MA/69.5"/195/51/M at January 28, 2014 8:42 PM

bingo: have been doing 15 sits/15 1.5 Pood KBS to equate to a ghd sit up. is that crazy or rough equivalent. This much is clear, it be messin' up my times. Let me know...

Comment #329 - Posted by: J.P./MA/69.5"/195/51/M at January 28, 2014 8:46 PM

3:57
3:54
3:48
3:55

Comment #330 - Posted by: clark at January 30, 2014 3:07 AM

3:57
3:54
3:48
3:55

Comment #331 - Posted by: clark at January 30, 2014 3:07 AM

subbed 25 burpees for row

11:31

Comment #332 - Posted by: Manchild at February 16, 2014 4:03 PM

2nd time:

3.39
3.48
3.49
no last round (no time to finish but wouldn't have managed sub 3.50)

Comment #333 - Posted by: JonA at February 28, 2014 2:52 PM

1) 3:54.9
2) 3:59.7
3) 3:59.1
4) 3:57.4

as rx,d.

Comment #334 - Posted by: Ronnieboy M/51/5'9"/185 at May 27, 2014 4:46 PM

CFWUx1
20:17
3:59 3:57 3:54 3:57

Comment #335 - Posted by: Doug at November 16, 2014 12:09 PM
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