January 20, 2014

Comments

Ahh, my wife thinks I'm having an affair with my C2 rower...

Comment #1 - Posted by: Gavin at January 19, 2014 5:07 PM

2014-01-19: 20:17.
2013-12-20: 19:44. 1:58.6 avg
2013-12-10: 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 #2 - Posted by: gs at January 19, 2014 5:08 PM

Did this today in a pyramid pattern of 10 hard pulls 10 easy, 20 hard, 20 easy, 30/30 40/40 50/50 40/40....10/10 which was about 4200 then finished 500 in 22:10 total. Good wod

Comment #3 - Posted by: Joe T at January 19, 2014 5:10 PM

Awesome! Can't wait!

Comment #4 - Posted by: Christopher Dudley at January 19, 2014 5:14 PM

My best time for 1k is around 4:15..do you guys think i could do it in 22 minutes?

Comment #5 - Posted by: James C at January 19, 2014 5:19 PM

Time to load up the ipod and go to town.

Comment #6 - Posted by: Price at January 19, 2014 5:22 PM

Well, that last one was a doozy, eh?

Pretty straightforward WOD today, though. This is a task specific, mono-structural (one exercise) WOD: Row 5 K. That’s 5000M. Damper (the lever on the right side of the round thing in front) on 4 or 5. The computer (the square thing at eye level) will count your Meters and keep your time. As soon as you start pulling it will start counting. If you play around with it you might even be able to figure out how to make it count DOWN the 5000M. Whoa…

Just like the Rowing we’ve done so far this January, every Row on CrossFit.com assumes that you will do it on a Concept 2 Rower (C2). If you have any other kind of rower, seriously, any other kind whatsoever, any question you might have will go unanswered today. Same thing with those cable thingamabobs at Gold’s or wherever. It’s not that we don’t care. No, really, we DO care. Really. It’s just that we don’t know anything about any other rowing machine. You’re just gonna have to figure it out.

The standard sub for rowing is 1 Sumo Deadlift High Pull with a 45lb bar for every 10M of the row. That would be…let me see…give me a minute now…500 SDHP. Yuck, man. If you ask me, and I grant that no one has actually asked me about any of this, but if you were to ask me I would say that the SDHP sub is really very good for 500 and 1000M rows. Here, a 5K? My call for Newbies and experienced CrossFitters alike is a 5K (3.1 miles) Run. The equivalent swim is 1250M and the Bike is 20K (12.4 miles).

How about scaling for the new, the unfit, or the unwise? Here’s a chance for a January rookie to do a WOD as Rx’d, so why not start off with the intention of doing all 5000M. Realize that the programming is giving you a ~20-22 minute task today after a 30+ minute task yesterday. Regardless of the “As Rx’d” attraction everyone in my special class of New Year’s Resolutionaries has a 30:00 time cap. If you aren’t done with 5000M at the 30:00 mark you should nonetheless be done.

What an interesting month! The programming is simply fascinating. Folks who are new don’t really have any frame of reference for this kind of thing, but those of you who’ve been here for a bit, pretty cool, huh? Lots of relatively long time domains so far. I wonder what that means, don’t you? There have always been micro- and macro-trends within the programming here, almost always evident only when looking back. I find the intellectual engagement here on the Main Page to be a huge part of the attraction of the CrossFit program, something that only deepens with time for me. How about you?

Here we go. 3-2-1…ROW.

Comment #7 - Posted by: bingo at January 19, 2014 5:23 PM

Thanks for a great weekend Denise (and staff)! Had a great time and learned so much! Hope to cross paths down the road, all the best!

-Garo

Comment #8 - Posted by: Garo at January 19, 2014 5:36 PM

Grupo en ciudad de mexico, reebok crossfit loreto. Excelente grupo, un placer conocerlos a todos, buenisimos atletas y agradecimientos especiales a nuestros entrenadores que nos ensenaron con paciencia y mucho animo. Super buenos traductores. Espero sigamos en contacto. Saludos desde VENEZUELA CROSSFIT ON , CROSSFIT PARA TODOS.

Comment #9 - Posted by: Gustavo Mendoza at January 19, 2014 5:42 PM

Chronicalae newbius et filterium...

Comment #10 - Posted by: bingo at January 19, 2014 5:44 PM

Did this yesterday:
20:11

Comment #11 - Posted by: James at January 19, 2014 5:45 PM

Just attended the Coach's Prep Course in Jacksonville.
Thank you to the CFC Staff Chuck, Austin, and Dennis for such a great weekend and to CrossFit SouthSide for the hospitality.
I'm going to program all the mountain climbers possible. Maybe even weighted mountain climbers. ;-)

Comment #12 - Posted by: Christine at January 19, 2014 5:47 PM

Yes! I'm finally ahead of the game!! Did this recently- 19:44. Now I have a few WODs to make up from the past week or so...

Comment #13 - Posted by: Burk 6'3" 260, 37 at January 19, 2014 5:53 PM

@ gavin could be worse:)
I get to go for a cold and icy 5k
it is going to be slow anyway, so I may put on a 15# vest and see what happens.

Comment #14 - Posted by: Mike Andridge/43/5'8"/175 at January 19, 2014 5:55 PM

Thank you to Jason, Matt, Eric, Chris, Margaux and Connor for an amazing weekend in Red Deer! Best seminar staff ever(I may be biased-but not in my programming!) ;) ---Josh Mah

Comment #15 - Posted by: Josh Mah at January 19, 2014 6:03 PM

Just did the L1 with Denise, Austin, Spencer, Meagan, Joe, and Mat at CF City Line. It was awesome, I wish I had done it years ago. Great coaching, really got back to basics, and just gave me a deeper love and appreciation for CrossFit and the people that do it. Can't recommend it highly enough, everyone was great.

Comment #16 - Posted by: John Sweeney at January 19, 2014 6:21 PM

Daily checker but infrequent poster, just wanted to say a few things:
1. 2014 programming has been freaking awesome- very clearly ramped up, which has me and my fellow garage dwellers amped.
2.Postings by the stars (Speal, Khalipa, Sherwood, Coach et al.)- just displays the awesomeness of this community. (by the way their times are insane--although I almost caught Khalipa on the squat/GHD wod- may be my best claim to fame to date!)
3. Bingo- thanks again. Your commitment to the mainsite is awe inspiring.
4. To my fellow garage dwellers- keep killing it. when I hit the garage everyday before the sun rises, I am pushing myself because of you.

Comment #17 - Posted by: cbs at January 19, 2014 6:28 PM

21:07 was watching football and didn't know it was the Wod for Monday yet but I was doing it anyways at a 80% pace but this worked out well

Comment #18 - Posted by: Greg Meyn at January 19, 2014 6:33 PM

Time constraints and just not feeling good today. Scaled it way back to just 3 rounds and it still took 26:38 min. Rough morning, but still felt great about working out.

Comment #19 - Posted by: Barry at January 19, 2014 6:51 PM

I had a great weekend learning about Crossfit in Hampton Roads Crossfit. Thanks to the staff Nicole, Courtney, Sara, Jeren, Chris and Jason for a weekend full of awesome information and flawless presentations. If I had to do it all over I would come all the way from Puerto Rico again....Even with the cold weather you made me feel at home....Lots of success and take care!!!

Comment #20 - Posted by: Jose at January 19, 2014 7:06 PM

Crossfit L1 Seminar, Las Vegas, NV
Had a great experience at the Crossfit L1 seminar. I was impressed with the content that was fit into the two days. It was explained in a way I could comprehend during the lectures, and I was able to take those things into the breakout groups and see it used in a practical setting. It had only increased my desire to better myself and others with the Crossfit method.

Comment #21 - Posted by: Austin Goff at January 19, 2014 7:41 PM

Alla estamos!!!! Excelente seminario!!

Comment #22 - Posted by: Rodolfo Burguete at January 19, 2014 7:42 PM

Had a blast attending the Crossfit Kids class in Dublin this weekend with Kelly, John, Jon, Whitney, and Cazmyn. It was a GREAT class and we learned a ton of great information!!

Jaimee and Julia
Crossfit ASAP
Dixon, CA

Comment #23 - Posted by: Jaimee at January 19, 2014 7:45 PM

Thank you to 6 unbelievable people! Eric, Chris, Margaux, Connor, Jason and Matt. I gained a wealth of knowledge and so much fun learning it! So cool to see top athletes and coaches so passionate about CrossFit and wanting us to leave the course with just as much passion and a much increased knowledge of the sport so we can go forth and do the same! Awesome weekend. Thank you!!! Can't wait to start doing my part!

Comment #24 - Posted by: Kim LaPlante at January 19, 2014 7:50 PM

Bingo
The intellectual piece is fun indeed. Furthermore the longer workouts are my favorite, I like the mental challenge, I'm slow anyways so don't mind to keep the work going. I can't help but quote the cheesy, yet relevant, Bodie from Point Break when describing Crosfit to friends that have yet to try; "It's that place where you lose yourself and find yourself." I'm not ready to rob banks to fund my garage gym, but for me Crosfit is definitely the "source." Maybe I'll watch Point Break tomorrow when I row, "Utah get me 5k!"

Comment #25 - Posted by: Crouse at January 19, 2014 7:50 PM

CrossFit Level I, Jan 18 & 19 Las Vegas- Max Effort! What a fabulous weekend! Erik, Lindsay, Zach, Nick, Gabe, Matt C and Matt L, thank you for your professionalism, knowledge, skill, and approachability! I fell in love with CrossFit all over again!

Comment #26 - Posted by: JoLynn at January 19, 2014 7:54 PM

CrossFit Level 1, Las Vegas - Max Effort Jan 18 & 19! Erik, Zach, Lindsay, gave, Nick, Matt C and Matt L, thank you for your professionalism, knowledge and approachability! I learned a tremendous amount and have fallen back in love with CrossFit again! Looking forward to using my knowledge to enrich myself and others! THANK YOU!

Comment #27 - Posted by: JoLynn at January 19, 2014 8:01 PM

Level one seminar in Chandler, AZ with Lisa, Ian, Kameron, Adrian, Michelle, Wes, and Christian. Awesome class and even better group of coaches and class! Look forward to digesting all the knowledge that you guys have us and use it to make self improvements and help others with this amazing sport! Thanks again!

Comment #28 - Posted by: Guyson at January 19, 2014 8:25 PM

Thanks to all the trainers at the CFHR level one cert. We are very lucky to have so many accomplished and renowned CrossFit staff members in our local community. Both the hospitality of CrossFit Hampton Roads and their facility were unbelievable. The trainers, Nicole(CFHR), Sarah and Courtney(CF Take Over), Jason (CF Rife), Chris (CF Jax), and Jeren(CF Rubicon) were a credit to the CrossFit name. It makes me proud to be associated with an organization that puts forward such a professional and effective seminar. It is this type of efficient yet friendly product that is going to continue to grow our community and improve fitness at large. Well done, and thanks again!

Comment #29 - Posted by: Corey Coleman at January 19, 2014 8:33 PM

I was apart of the Level 1 course in West Palm Beach at Crossfit BGI and it was an amazing experience the trainers were very helpful! Loved it :)

Comment #30 - Posted by: Rachel Simons at January 19, 2014 8:48 PM

CFL1 New York 5th Ave - Awesome class. Thanks to Boz, Joey, Greg, Melody, Keith, Steve, and Andy (sorry if I missed one!) for such a great class. Even for people who aren't interested in taking the L1 cert, I believe this class would be extremely beneficial. It renewed my desire to work on all the movements and to really refocus on the basics. You hear it all the time from coaches but it's completely different when you experience "the fix" in person over the course of few minutes. Amazing work. Thanks again!

Comment #31 - Posted by: Alan T at January 19, 2014 9:27 PM

played w/the damper 1st 1/2 at 7 2nd half at 5

23:56

i think i'll try it at 6 next time i do this

Comment #32 - Posted by: jla f/54/144/5'8" at January 19, 2014 10:02 PM

Wod done Sub'd to:
20 min. Single unders
Pace 135 Reps for each min.
(No Rower - already Tired of that SDHP's - did it all the Time till today!!!)

Comment #33 - Posted by: Martin N. at January 19, 2014 10:26 PM

CrossFit Level 1 Training Course on RCFN, Germany.
Great experience, lots of learning, and very enriching.
Many thanks to the great coaches: Steve, Phil, Hannu, Marco, Simon, Mac, Ramón, Inga, and also to the host and trainer, Drake.
You guys rock. I love this community.

Comment #34 - Posted by: Erkan Rasitoglu at January 19, 2014 11:02 PM

Level 1 at Pure Fitness in Red Deer was taught by a great crew. Priceless knowledge and experience from all. Thanks for the continued inspiration to get better at this everyday. (Insert joke about Spealler's height and O'Connors calves here.)

Comment #35 - Posted by: Justin at January 19, 2014 11:24 PM

5K Row
21:18:9
29 s/m
3:52 split time
1st 1K on 7
2-4 on 6
5th on 9
PR by: 33 seconds
Male/28/5'10"/162#

Comment #36 - Posted by: Steve Baker at January 20, 2014 2:04 AM

Row 5k
19:20
Dampner set at 10

Comment #37 - Posted by: JBR M/38/5'9"/170# at January 20, 2014 2:07 AM

5k row:
18.47,5

M/33/184cm/95kg/Norway

Comment #38 - Posted by: KBA at January 20, 2014 2:24 AM

5K Row, 19:07 new PR!!!

Comment #39 - Posted by: Johan at January 20, 2014 2:24 AM

Does anyone know what the avg. distance is for each stroke on a rowing machine? Granted I know it will be different for each person, I am just looking for a avg. My rower only counts reps and cals.

Yes I did read what Bingo had to say, however I thought that someone might try to answer my question regardless.

Thanks and good luck.

Comment #40 - Posted by: Olen Gifford at January 20, 2014 2:50 AM

19:31
Glutes are on fire now

Comment #41 - Posted by: Charlie at January 20, 2014 3:00 AM

20:15

M/140/5'6"/140

Comment #42 - Posted by: Jim K. at January 20, 2014 3:12 AM

20:15

M/140/5'6"/38

Comment #43 - Posted by: Jim K. at January 20, 2014 3:12 AM

18'46"

After yesterday I'm happy with it :)

Comment #44 - Posted by: Federico Biasetti at January 20, 2014 3:23 AM

Thank you Crossfit City line! Had such a great experience this weekend at the level 1 seminar...many thanks to Matt, Denise, Austin, Meagan, Spencer and Joe!

Comment #45 - Posted by: Sarah Sprague at January 20, 2014 3:46 AM

CFL1 at Cape CrossFit South Africa. I learnt more in those 2 days than I did in the 2 years I studies Sports Science. hahaha.. Thank you so much to the team of amazing coaches. Jobst,Mike,Chad,Chris,Kristin and Vijay the human Bionical man. You guys were amazing and the knowledge that poured out of you guys was simply priceless and I'll never forget this weekend forever!!! Thanx to every1 who took part, such fun!! This community can only get better!! Onwards and upwards......HELL YEAH

Comment #46 - Posted by: Oliver Cash at January 20, 2014 3:47 AM

Done my CF L1 trainer at London Thames, and what a weekend it's been!! Great coaches (Matthew, Jami, Jenn and Nikol) they definitely knew how the make our experience a great one! Again, cheers guys!!

Comment #47 - Posted by: Val at January 20, 2014 3:49 AM

Done my CF L1 trainer at London Thames, and what a weekend it's been!! Great coaches (Matthew, Jami, Jenn and Nikol) they definitely knew how the make our experience a great one! Again, cheers guys!!

Comment #48 - Posted by: Val at January 20, 2014 3:49 AM

Thanks to the entire North East Level 1 team(Denise, Austin, Spencer, Mat, Meg & Joe) for the course this weekend. You delivered everything I expected and then leaps and bounds more. Your passion for this was inspiring. Thanks all!

Comment #49 - Posted by: Scott Cavagnaro at January 20, 2014 4:08 AM

I drank the Crossfit Kool-aid this weekend! Great information that will definitely help me with my own training as well as coaching. It was a great shot-to-the-head reminder as to why I love this stuff so much!

Thanks to the awesome seminar staff for sharing their knowledge, their passion and, for me specifically, their patience! :)

Comment #50 - Posted by: Scott at January 20, 2014 4:09 AM

CF Level 1 Paris - Reebok Crossfit Louvre

Soooo awesome team ! Joe, Nolan, Wesley, Daniel, Anu, Matteo & Julien thank you sooo much for this week-end and everything you have done for us !

We learnt so much with you, and you brought your pleasant mood ! thx again guys !

Ciaooo hope to see you again, maybe
Martin G

Comment #51 - Posted by: Martin G at January 20, 2014 4:20 AM

19:30 Rx'd (pr by 0:54 over 130724) damper @ 5

Comment #52 - Posted by: Joe Northside m/35/70"/200 at January 20, 2014 4:22 AM

Ran 5K (Treadmill)

26:08

Getting closer to my sub 25 minute goal...

Comment #53 - Posted by: EricS M/33/5'10/175 at January 20, 2014 4:23 AM

Just come back from my CF L1 Trainer course at CF Louvre in Paris with great coaches : Anu, Joe, Matteo, Nolan and Wesley !
Thanks to you my head is full of new material and I can't stop smiling !

PS : My first muscle-up at the rings was there !!!
Cheer guys, your advice and pedagogy were the best ! Thanks again :)

Comment #54 - Posted by: Jean-Luc at January 20, 2014 4:26 AM

Olen Gifford,

Row for time. If you are 5'8" or less row for 22:00. 5'10" 21:00. 6' or taller 20.

Row hard.

Comment #55 - Posted by: bingo at January 20, 2014 4:28 AM

Great L1 weekend spent with Denise, Spencer, Austin, Meghan, Joe, and Mat at Mat's beautiful City Line box in MA. Total professionals that presented clearly and concisely without forgetting to package the whole weekend in thoughtfulness and humor. I am in awe of their skill. Thank you.

Comment #56 - Posted by: Bonnie Baggesen at January 20, 2014 4:35 AM

Awesome WOD after a 12 hour shift. 21:46 @ 4.....time for sleep

Comment #57 - Posted by: Craig at January 20, 2014 5:00 AM

20:13

Did 15 hard/45 easy strokes all the way through.

Comment #58 - Posted by: jclarke042 M/29/5'9"/160 at January 20, 2014 5:06 AM

19:21.7 Rx'd. Damper @ 5.

Comment #59 - Posted by: Mike B. at January 20, 2014 5:09 AM

Free handstand and press work for 15 mins then body weight training front lever, one arm negatives, one arm pressups, chest to bar pull-ups then the 5k WOD. 21:48 finish time. :-)

Comment #60 - Posted by: Dick at January 20, 2014 5:13 AM

1/20-5,000 row time 22:02

Comment #61 - Posted by: Paul Sideranko at January 20, 2014 5:22 AM

M/30/5'8"/150

Subbed with a 5K run (Treadmill)

23:50 (PR)

Comment #62 - Posted by: porffenton at January 20, 2014 5:34 AM

CrossFit Level 1 Training Course on RCFN, Germany.

That was awesome weekend with awesome people! Drake, Steve, Phil, Hannu, Marco, Simon, Mac, Ramón, Inga - You are great! Wish you All the best and I hope to see you someday one more time.

Greetings from snowy Olsztyn (Poland) for everybody :-D

Comment #63 - Posted by: Bronisław Olenkowicz at January 20, 2014 5:39 AM

21:34 1/20/14
21:38 12/20/13

Comment #64 - Posted by: batman24 at January 20, 2014 5:44 AM

CFL1 course CrossFit Thames.... What a weekend! Incredible coaches... Matthew, Jenn, Jami and Nikol.... I think they are all a new breed of human tbh! I want to be one!!


HQ WOD with legs/hamstrings that feel about an inch long. 24:57 on level 7 on the C2.
Nearly died....

Comment #65 - Posted by: Emma G at January 20, 2014 5:49 AM

CFL1 course CrossFit Thames.... What a weekend! Incredible coaches... Matthew, Jenn, Jami and Nikol.... I think they are all a new breed of human tbh! I want to be one!!


HQ WOD with legs/hamstrings that feel about an inch long. 24:57 on level 7 on the C2.
Nearly died....

Comment #66 - Posted by: Emma G at January 20, 2014 5:49 AM

Crossfit Level 1 Training Course, Cape Crossfit, South Africa

Wow what a weekend, a big shout out to very incredible Crossfit seminar staff who made it so much fun and educated us effortlessly and with so much enthusiasm!

Yes I have a back injury and I struggle, I might be squatting like I have never done it before, but I will get better. I might not be the cleverest person, but I am willing to work the hardest and help as many people as possible. Last but not the least, my coordination is not good and I can't get it (yet) to extend my hips, but I am not giving up ever! No way! Especially not after this weekend.

I have activated and used ALL the muscles in my body during this weekend, I feel it, all of it, but it is awesome! I can truly take away priceless experience that I am on my way to start applying at our box!

The wise man Jobst who just keeps it all together, Mike the human laboratory man with a sense of humor of note, Chad the Credit card swiper and caring beast, Chris with the fish bowl and magic miracle working progression tips, Vijay with the magic in his movement, Kristin the patient persevering princess with her reverse muscle up of note. I just love how you all shared your coaching experiences. This is how the community grows.

Thanks to you for adding value and education us so much. You are all what makes Crossfit so special and I am happy to be able to now go and help and assist in improving as much people’s lives as possible! I am a proud Crossfit ambassador and I will do my best to help people live a healthier and happier life with the help of Crossfit as a lifestyle.

Comment #67 - Posted by: Sindy van Wyk at January 20, 2014 5:50 AM

Olen Gifford

A 5K row will burn about 325-350 calories in 20 minutes.
# of strokes depends on stroke rate, but 475-500 strokes would be a good estimate for 5K. I would focus on hitting the calorie mark.

Comment #68 - Posted by: Sugar Land at January 20, 2014 5:55 AM

Comment #39 - Posted by: Olen Gifford at January 20, 2014 2:50 AM

Olen - pretty consistently I cover 100m in 12 strokes. Hope that helps you to ball park it.

Comment #69 - Posted by: Apolloswabbie 72" 195# 49 at January 20, 2014 5:55 AM

19:14 RX

12 second PR. Got a bit of an head cold, too. Really want that sub 19 5k. Oh well, it'll happen!

Comment #70 - Posted by: Danny Bostwick at January 20, 2014 6:00 AM

Made up yesterday's
5 rounds
15 Ghd sit ups
15 back ext
10 thrusters 65#
10 clean and jerks 65#
25:20

Comment #71 - Posted by: D.S. F 52/5'6/117 at January 20, 2014 6:02 AM

19:10! New PR by 20+ seconds. Over the moon!!!
M/20/195lbs

Comment #72 - Posted by: Sammy at January 20, 2014 6:06 AM

Thanks Glorybelle and nice job on yesterday's wod.
Thought I would be smart (ha ha) and take a couple days off just feeling lousy for too long. I don't know after doing 5 rounds of yesterday's. It's hard to do nothing though!

Comment #73 - Posted by: D.S. F 52/5'6/117 at January 20, 2014 6:07 AM

@Joe N, great job man! I'm still stuck in the 21 minute range.

Comment #74 - Posted by: Gavin at January 20, 2014 6:14 AM

Tempted to get off the "puppy" train and give this a run at Rx.

Comment #75 - Posted by: Brad Burris at January 20, 2014 6:16 AM

I find myself looking for Austin Malleolo's time daily, first off because I'm a big fan of his, second because he's killing things in 2014!! Way to go Austin, cheering for you!

Comment #76 - Posted by: Jennifer at January 20, 2014 6:17 AM

21:30

First time to row over 2K. Felt good, but need to do some work.

Comment #77 - Posted by: Bo R. at January 20, 2014 6:21 AM

Finally getting back into these blimey routines. Gotta love em like me own chums though.

23:12

Not bad for a bloke's first go at it.
—CW

Comment #78 - Posted by: Crosby Witherson at January 20, 2014 6:32 AM

27:18

Comment #79 - Posted by: mike vinson at January 20, 2014 6:36 AM

Muy bueno el curso que tomamos en Crossfit Loreto Mex DF el pasado fin de semana 18 y 19 de enero.

Los instructores muy buenos enseñando, amables y amigables. Aprendi muchisimo en el curso.

Mis agradecimientos especiales para NADIA, GABO, FERNANDO, RONALDIÑO y todo el STAFF de Crossfit level 1.

Comment #80 - Posted by: Hector Guzman at January 20, 2014 6:37 AM

Kids course in Dublin Ca was amazing! Thanks so much to the training team for the awesome experience. I am stoked to start a kids program... It's so much more than 3,2,1 go. Cheers!

Comment #81 - Posted by: Laura at January 20, 2014 6:41 AM

Made up yesterday's WOD. 30:14 with Abmat sit-ups and 100# on the bar. This thing wrecked my back. I'm beginning to think that anything involving back extentions and a barbell movement is going to leave my low back crushed.

Comment #82 - Posted by: Noah at January 20, 2014 6:43 AM

Did 500 SDHPs last time and couldn't walk for over a week. Wrecked my hamstrings. May sub running and KBS today. Can't afford a damn C2...

Comment #83 - Posted by: PK 46/74"/205#/m at January 20, 2014 6:52 AM

22:44.9

Female/63.4kgs/27yrs/5'5"

Comment #84 - Posted by: Cole Rodriquez at January 20, 2014 6:54 AM

5k row concept 2: 19m40s

Have a nice day!

Comment #85 - Posted by: Felix guevremont at January 20, 2014 6:54 AM

Made up yesterday's WOD...results there.

Shout out to Crossfit Fishers (IN). Still smoked from the Bad Mofo Challenge on Saturday!

Comment #86 - Posted by: MF 30/M/5'11/175 at January 20, 2014 7:06 AM

Row 5K: 18:40.7 Damper at 8 on concept 2 rower. Hadn't read the comments to see Bingo's suggestion of 4/5. Skin off my heel, hit in the jaw with the bar. All worth it.

Comment #87 - Posted by: New James at January 20, 2014 7:08 AM

Thanks to the best coaches and the best people Ricardo, Annie, Gabo, Adriana, Fernando, Nadia, Ricardinho and Clara... Keep up the good work! We'll keep in touch!

Comment #88 - Posted by: Raymundo at January 20, 2014 7:09 AM

Have only had my C2 for 3 months, getting into the rhythm of it...5'9" - PR today by 2:20 seconds = 22:22 - 2k split of 8:59, 4k split of 18:00
LOVE XFIT!

Comment #89 - Posted by: jw at January 20, 2014 7:19 AM

Had a fantastic time with Eric, Chris, Margaux, Connor, Jason and Matt in Red Deer. Thanks for putting on such an excellent weekend!

Comment #90 - Posted by: Curtis at January 20, 2014 7:19 AM

19:21.80

Comment #91 - Posted by: Rui Ventura at January 20, 2014 7:20 AM

19:21

Comment #92 - Posted by: Rui Ventura at January 20, 2014 7:21 AM

18:25 RX'd

The rower is a great tool for physical and mental aptitude - #CrossFit

Comment #93 - Posted by: Austin Malleolo at January 20, 2014 7:38 AM

21:39

Comment #94 - Posted by: Lucia at January 20, 2014 7:47 AM

Bingo, I did ask before and was not able to see a response!
So apparently you are real..McDonald? ..I guess since there are 10 billion served he is too.

Comment #95 - Posted by: Aglaroth at January 20, 2014 7:47 AM

Still feelign off from yesterday's ridiculous wod. Only managed 4k. :-(

Comment #96 - Posted by: Tom at January 20, 2014 7:55 AM

Fell out of love with my C2 a while ago, just rekindling the relationship...... 5k 19:23.9 not bad for M 5'7" 252lbs 43yo

Comment #97 - Posted by: Andy at January 20, 2014 7:56 AM

Attended the CFL1 in Houston @ Iron Oak CrossFit. It was an incredible experience and I was very impressed with the staff. Iron Oak is an amazing box as well!

Comment #98 - Posted by: Eric at January 20, 2014 8:06 AM

Just bought a rower so i was happy to be able to test it
20:50 on the 5k resistance on 5

Comment #99 - Posted by: Koen at January 20, 2014 8:08 AM

M/39
22:54 damper 10
Didn't really amp it up until 4K

Comment #100 - Posted by: Joel Propst at January 20, 2014 8:09 AM

30/m/5'10"/160

22:40 Rx

I think I saved too much in the beginning/middle portion. I can pace myself intuitively while running but it looks like I need more experience with the rower.

Comment #101 - Posted by: Robert at January 20, 2014 8:11 AM

19:24
Pretty fun then worked handstand walks

Comment #102 - Posted by: Larry Thompson at January 20, 2014 8:14 AM

18:56 new pr for me last time we did it I got 19:58 nice to see my hard work is paying off.

Comment #103 - Posted by: Brandon at January 20, 2014 8:14 AM

Attended the Level 1 in Chandler, AZ @ CrossFit Forever Strong. Had the most amazing experience and fell in love with CF even more. The staff were rock stars, never have I wanted class to go longer and learn more. Lisa, Michelle, Adrian, Ian, Wes, Cameron, you guys are great at what you do!

-Brittany

Comment #104 - Posted by: Brittany at January 20, 2014 8:20 AM

M/29/165/6'0"

1 month ago: 20:08.0
Today: 19:42.5

26 second PR!

Comment #105 - Posted by: James Bobo at January 20, 2014 8:20 AM

Ran 2 miles + 50 1 pood kbs

16:35 on the run and total 18:55

It took around 25 seconds to walk into gym to do kbs so thAt ate some time

M/33/177/5'11"

Comment #106 - Posted by: Brad h at January 20, 2014 8:21 AM

20:23 PR

Comment #107 - Posted by: BW at January 20, 2014 8:38 AM

Level 1 at Pure Fitness in Red Deer... AMAZING weekend! Thank you soooo much for such an incredible seminar. I learned a ton and the experience was unforgettable.

Comment #108 - Posted by: Michela Hoveling at January 20, 2014 8:45 AM

Sub 5k row for 5k run. 41min.

hard work after yesterdays WOD

Comment #109 - Posted by: RW/50/5'8'/183 at January 20, 2014 8:46 AM

Had an amazing time at CrossFit City Line (Watertown, MA) Taking the CFL1 Trainer Course!!

Was so impresses with all of the staff!
Denise Thomas
Spencer Hendel
Austin Mallello
Joe Masley
Mat Frankel
Meagan Burns!!!!

Hopefully I passed the test :X

Comment #110 - Posted by: Erin Clark at January 20, 2014 8:46 AM

Hi--
Just did the L1 training In Cape Town and needed to say a huge thank you to Mike, Jobst, Kristin, Vijay, Chad, and Mike! It was a great weekend and you guys are truly excellent trainers. Come by Zambia sometime, we'd love to have you visit!

Comment #111 - Posted by: Allison Spensley at January 20, 2014 8:56 AM

Made up todays WOD.

Don´t have a rower, and i did not want to do 500 SDHP.... So:

50 SDHP
1,6 km run
50 SDHP
1,6 km run
50 SDHP

Time: Roughly 25 minutes.

Comment #112 - Posted by: Dokkedahl at January 20, 2014 9:01 AM

19:35

Comment #113 - Posted by: brunwald79 at January 20, 2014 9:06 AM

There was a time when one could just about predict which WOD was next and somtimes hit it right. However, after Margeurita and that abomination yesterday, I think those days are long gone.

If I may be so bold; It seems likley that some kind of heavy thruster combo will be in the mix in the Open to thin the herd...

Comment #114 - Posted by: ChrisM/45/190/6 at January 20, 2014 9:08 AM

no rower.
22:54

Run 1k
100 SDHP @ 45 lbs
Run 1k
100 SDHP @ 45 lbs
Run 1k

Comment #115 - Posted by: jay at January 20, 2014 9:13 AM

19.38

Sometime back I may have made a 19.20. I could hold that 19.20 pace through 2500m, but then it was a fist fight

Comment #116 - Posted by: Apolloswabbie 72" 195# 49 at January 20, 2014 9:15 AM

21:18.. Almost over the Flu.. Had to miss yesterday.. couldnt get out of bed.. I will make it up next rest day

Current 5k Pr is 20:20..

Comment #117 - Posted by: Rapture Brad at January 20, 2014 9:17 AM

28:15 on row machine

Comment #118 - Posted by: Pacers at January 20, 2014 9:22 AM

Age 58, did it in 22;02

Comment #119 - Posted by: paulieppp at January 20, 2014 9:24 AM

Male 21

19:44

I was expecting worst time because I'm just on beginning of my crossfit "career".

Comment #120 - Posted by: ondr_ at January 20, 2014 9:25 AM

20:03 Rx'd
First 5k row, had to pause to take off my sweatshirt after first 2k which was a PR of 7:58. My efficiency has really improved since beginning to use the force curve disay setting on my C2, would recommend for anyone seeking to improve rowing technique, especially us smaller athletes. Look forward to crushing the 20 minute mark next time!

Comment #121 - Posted by: Davis M/28/5'9"/165 at January 20, 2014 9:25 AM

Newbie M/33/5'10"/153 lbs

Rx 24:36.3

Comment #122 - Posted by: Jason Benefield at January 20, 2014 9:28 AM

Austria 20:15min

Comment #123 - Posted by: Christoph at January 20, 2014 9:39 AM

20:45
had one stop at 2,5km

Comment #124 - Posted by: Jani Heinonen at January 20, 2014 9:42 AM

re #17 cbs - you make outstanding points and I second them.

*Thanks Bingo, keep the wisdom and Latin coming. But give Aglaroth a break. some days it's hard to wade thru the posts, especially on a day like today when everyone is singing the praises of a cert class(many certs.)

* ds, glorybelle, Suzanne, spiderchick, Kelly moore, and all other ladies who post their times, thanks. You inspire me to keep on keepin' on.

Comment #125 - Posted by: NNKMelissa 49/124/5'4' at January 20, 2014 9:53 AM

19.51 followed by some strict press 4x5 @ 50,50,52.5,55kg

Comment #126 - Posted by: Andy Lumley at January 20, 2014 9:55 AM

18:53 for 5 k row damper on 10
M 45 90 kg

Comment #127 - Posted by: Simon at January 20, 2014 9:55 AM

No rower, no weights today, so... I did "Annie"
Time - 9:40
Then, Run 5k
24:05

Comment #128 - Posted by: fargingbastige (M/46/6'0"/195) CrossFitter since 1 May 2012 at January 20, 2014 10:33 AM

5k @ resistance 10 - 21:14

Comment #129 - Posted by: stephen at January 20, 2014 10:38 AM

@CF Reedley

19:17 damper @7
20sec faster than last month, aiming to get under 19 next time it is scheduled!

Comment #130 - Posted by: Matthew T 33/5'9"/210 at January 20, 2014 11:01 AM

Amazing L1 with the Northeast Crew at CrossFit City Line, Watertown, MA. It gets better and better. Thanks to everyone that attended. You guys were stellar!!

F/127/34

22:07 Rx'd
Not a PR, but never felt better on the rower. #babysteps

Comment #131 - Posted by: Denise Thomas at January 20, 2014 11:09 AM

20:18.8 rx

Comment #132 - Posted by: gb 46/m/71"/185# at January 20, 2014 11:16 AM

19:26 Rx'd

Damper between 4 and 5 like Coach advised

M/23/177

Comment #133 - Posted by: Chris W at January 20, 2014 11:26 AM

21:42 RX

21sec PR on this booorrrring monotonous WOD

M/44/177/5'9"

Comment #134 - Posted by: Ken Bray at January 20, 2014 11:40 AM

18:09 M/31

Comment #135 - Posted by: wodsnob at January 20, 2014 11:41 AM

20:33 at Level 10.

Comment #136 - Posted by: Marc at January 20, 2014 11:50 AM

M/47/5' 7"/170
21:32 rx'd
@Ken Bray, I'm in total agreement on the monotony. I'm more a "fight gone bad" guy anyway, so 20+ doesnt exactly light my fire.

Comment #137 - Posted by: Alan M at January 20, 2014 11:52 AM

22:03

First really long row after skipping previous ones for some reason. Pretty happy. But not my quads.

Comment #138 - Posted by: brett_from_wylie at January 20, 2014 11:54 AM

Meant to say 20+ minutes staring at the wall doesnt exactly light my fire :)

Comment #139 - Posted by: Alan M at January 20, 2014 11:58 AM

rower lever at 4
21:15.1
m/53/171 lbs

Comment #140 - Posted by: bb at January 20, 2014 11:58 AM

@Ken Bray and Alan M, how did you guys do on the Half Marathon Row from last summer? A 5k row is not so bad after that distance!

Comment #141 - Posted by: Glorybelle F/44/5'5/135 at January 20, 2014 12:03 PM

Row 5k
20:33

Comment #142 - Posted by: Anthony Leo at January 20, 2014 12:03 PM

24:58

Comment #143 - Posted by: KR at January 20, 2014 12:04 PM

Front Squat 2-2-2-2-2 (145-155-185-205-225) New PR!!!!

"The Macho Man" -EMOM with 135lbs, 115lbs, 95lbs
3 Power Cleans
3 Front Squats
3 Push Jerks

Got in 3 rounds plus 3FS with 135. 7 rounds plus 3FS with 115 and 11 rounds plus 3FS with 95. Legs are definitely shot.

Comment #144 - Posted by: Jake at January 20, 2014 12:12 PM

Radio interview tonight, no time for an afternoon WOD.

Hey - you're stuck on a rower anyway, right? Need something to listen to during your 5K? Listen live at http://classxradio.com or with the TuneIn smartphone app!
(6:00PM EST/3:00PM PST)

Comment #145 - Posted by: Joe Northside m/35/70"/200 at January 20, 2014 12:12 PM

Front Squat 2-2-2-2-2 (145-155-185-205-225) New PR!!!!

"The Macho Man" -EMOM with 135lbs, 115lbs, 95lbs
3 Power Cleans
3 Front Squats
3 Push Jerks

Got in 3 rounds plus 3FS with 135. 7 rounds plus 3FS with 115 and 11 rounds plus 3FS with 95. Legs are definitely shot.

Comment #146 - Posted by: Jake at January 20, 2014 12:12 PM

Radio interview tonight, no PM WOD. Link filtered

Comment #147 - Posted by: Joe Northside m/35/70"/200 at January 20, 2014 12:18 PM

20:49

Comment #148 - Posted by: Michael at January 20, 2014 12:19 PM

PRed at 19:48
Played 3 full basketball games yesterday for an alumni tournament so shins and hams are screaming!

Comment #149 - Posted by: CaseyAcree at January 20, 2014 12:21 PM

20:18

Comment #150 - Posted by: Gfunk m/35/72/205 at January 20, 2014 12:26 PM

Did not have a rower today so I ran 8 km with 25 kg backpack instead. Time 43:10 min. Hard work- love it:)

Comment #151 - Posted by: Øystein Marcel Kalma at January 20, 2014 12:28 PM

23:22 ouch. Very happy this was below 25

Comment #152 - Posted by: Cherie at January 20, 2014 12:29 PM

Subbed "Randy" as I don't own a rower. 8:45.

Comment #153 - Posted by: PK 46/74"/205#/m at January 20, 2014 12:29 PM

M 43/185/6'
19.03. Damper set @ 5.

Comment #154 - Posted by: Munster at January 20, 2014 12:31 PM

35m/5'9"/219#

18:21.6 D5

Played with the damper setting to fall at a drag factor of 117 at 6,600' elevation. Consequently had a tough time getting my "big" pulls to be very fast, but my high RPM pulls felt much more comfortable.

Comment #155 - Posted by: Matt Chan at January 20, 2014 12:34 PM

19:27. Damper at 7

Comment #156 - Posted by: Deacon at January 20, 2014 12:35 PM

Un grand bravo aux trainers de la formation du Paris Opéra du 18 et 19 janvier 2014, séminaire très clair avec beaucoup d'énergie et une motivation incomparable, Nolan, Anu, Joe, Wesley, Matteo vous avez assuré, merci beaucoup

Comment #157 - Posted by: Romain at January 20, 2014 12:37 PM

29m/6'0"/200

18:53

Comment #158 - Posted by: Cary at January 20, 2014 12:38 PM

Wow, 3 hours ago i did the wod and my legs and glutes are BURNING!!!!
Time: 17:50

Comment #159 - Posted by: Sara, Sweden at January 20, 2014 12:39 PM

5k row 23:03 CRC

2k row 12:58 EAL

Comment #160 - Posted by: ccraft at January 20, 2014 12:41 PM

19.45 first 5k ive ever done. Goal was to stay below 2.00mins/500m. Maybe could of pushed it a bit harder but pleased with my efforts. Well done to everyone on that one, takes alot of mental to stay on when ur ass is burning.

Comment #161 - Posted by: Del at January 20, 2014 12:44 PM

Joe N-radio interview? What do you have going?

Huge PR for you this morning! I will have something to shoot for tomorrow.

Comment #162 - Posted by: Kevin C. (M/54/5'11"/176) at January 20, 2014 12:53 PM

First time I have rowed that far consistently along with just getting back into the workout scene after about 6 months. Finished 23:03. Don't think that was too bad but felt at the end I could have pushed myself a little more. Ill be looking forward to this one again whether it comes or I do it on a rest day.

Comment #163 - Posted by: Sean at January 20, 2014 12:53 PM

m/30/79kg

front squats:
2 sets of 10 @ 60kg
2 sets of 10 @ 80kg

then

5km row (first time)

21mins44s

Comment #164 - Posted by: yanglin at January 20, 2014 12:56 PM

m/30/79kg

front squats:
2 sets of 10 @ 60kg
2 sets of 10 @ 80kg

then

5km row (first time)

21mins44s

Comment #165 - Posted by: yanglin at January 20, 2014 12:57 PM

19:20, exactly the same time as one year ago. No progress you say? No regress I say ;-)

Comment #166 - Posted by: Fred 39/176/78 at January 20, 2014 12:57 PM

m/30/79kg

front squats:
2 sets of 10 @ 60kg
2 sets of 10 @ 80kg

then

5km row (first time)

21mins44s

Comment #167 - Posted by: yanglin at January 20, 2014 12:58 PM

M/175/6'0/30

5k row

20 min rxd@ level 5

Rowing while watching my friend do the 7 round (female rxd)(31:00 for her) WOD from yesterday. It's an ok time considering I have no legs from yesterday

Comment #168 - Posted by: Luis Estrada at January 20, 2014 1:13 PM

M/42/1,82/81
19:54

Comment #169 - Posted by: nicola at January 20, 2014 1:23 PM

M/42/1,82/81
19:54

Comment #170 - Posted by: nicola at January 20, 2014 1:23 PM

18:56
played with damper from 4-8.

what is the most efficient number of strokes per minute? (i'm 6')
I averaged 27 s/m to pull 1:54/500m pace this time but can pull the same pace at anywhere between 24 and 30 s/m?

m/35/6'/189

Comment #171 - Posted by: Rich at January 20, 2014 1:23 PM

18:38

Comment #172 - Posted by: therozfather at January 20, 2014 1:25 PM

5k row
20:55 rxd @damper 5

Comment #173 - Posted by: Filip at January 20, 2014 1:27 PM

5'7" 36/m170
20:20 D4.5

Comment #174 - Posted by: Chris Russell at January 20, 2014 1:29 PM

20:06.3 damper@5
m30/5'6"/150

Comment #175 - Posted by: kri$ at January 20, 2014 1:40 PM

If you haven't had a chance, go to concept2.com (SFW) and read about how the damper actually works.

To have more resistance (just like a boat does) you pull harder. The damper is your boats drag factor as you move through the water. Lower numbers=less drag. Moving the lever up towards a higher number makes it more of a strength workout...but it doesn't change how fast you move through the water.

Want to see something exciting? Go into the more options screen on the device, display drag factor, row a couple times set on 4 or 5...do this on more than one machine if you have access and compare them. The only way to truly get the same workout on each machine is to set your 'damper' by Drag Factor...

Comment #176 - Posted by: Rich at January 20, 2014 1:41 PM

M/43/70"/186

Row 5K as Rx'd

19:47

Comment #177 - Posted by: Glenn at January 20, 2014 1:44 PM

19:42

Compare to:
131220 - 19:31
121208 - 19:52
091229 - 27:40 (1200 Double Unders)
091227 - 33:18 (1200 Double Unders)

Comment #178 - Posted by: B. Rhaly at January 20, 2014 1:58 PM

Made-up yesterday's GHD/Thruster/C&J

Scaled at 5 Rounds 95/115:

26:25

Comment #179 - Posted by: james.patrick [M/51/66"/135]-'06 at January 20, 2014 2:03 PM

20:56.4 (pr), damper at 4.5, 316 cals burned

20131220: 21:13
20130227: 21:21
20121208: 21:48

Comment #180 - Posted by: Jim R. 51/5'8"/160 at January 20, 2014 2:13 PM

Joe N, that is a big pr..well done.

I'm with Kevin C...what do you do?

Kevin C, I'm a former Coloradan, if that's a word. A Californian, now, but I do miss the mountains.

Comment #181 - Posted by: Jim R. 51/5'8"/160 at January 20, 2014 2:16 PM

Austin Malleolo -

Was it a spicy 5k row?

Comment #182 - Posted by: B. Rhaly at January 20, 2014 2:22 PM

18:44.2

Comment #183 - Posted by: AJ at January 20, 2014 2:46 PM

21:10, 1:10 faster than my last 5k.

Comment #184 - Posted by: NickR at January 20, 2014 2:50 PM

19:17 Rx'd

Comment #185 - Posted by: Kurt at January 20, 2014 2:55 PM

@ Jim R and Joe N. Nice pr's!
I got access to a rower tonight
rowed my first 5k
24:27 damper on 4

Comment #186 - Posted by: Mike Andridge/43/5'8"/175 at January 20, 2014 2:55 PM

18:56 damper on 4.5. Target was 20:00

M/31/171/5'11"

Comment #187 - Posted by: Brad at January 20, 2014 2:56 PM

CFL1 @ Reebok CrossFit 5th Ave. Great trainers and instructors lead by Boz. Loved seeing different ways of coaching and all the little cues to help improve your athletes. There was a good blend of classroom to hands-on time as well. Sprinkle in some good old fashioned hard work via the wods and you have one successful weekend. Much kudos to all you guys!

Comment #188 - Posted by: Dave W at January 20, 2014 2:57 PM

19:24, PR

I also did yesterday's WOD yesterday. 4 rounds rx'd, 21:47. I don't know what that was… but it needs a name. Also, don't ever do it alone. Also, I should have scaled. Also, I hate thrusters.

35M/5-11/170#

Comment #189 - Posted by: Luke Palmisano at January 20, 2014 3:01 PM

22:55 (PR)

Three seconds better than last time.

Comment #190 - Posted by: Carole (F/55/5'6"/135) at January 20, 2014 3:01 PM

Jim R.-congrats on the PR!

That explains why you are a Broncos fan.

Comment #191 - Posted by: Kevin C. (M/54/5'11"/176) at January 20, 2014 3:03 PM

21:05 Rx'd

Not bad for my first 5k row, I was trying to keep it under 20 but I'll take it.

Comment #192 - Posted by: Price at January 20, 2014 3:24 PM

Row 5K. Damper setting 4

Time = 19:04

Comment #193 - Posted by: Paul S 35/6'0"/190 at January 20, 2014 3:25 PM

Just attended CrossFit Red Deer at Pure Fitness. I am a virgin CrossFitter, NEVER even took a class in my life!!! However, I have an extensive background in fitness and I have taken MANY certs over the years. Kickboxing, Agatsu Kettle Bell, Zumba, and more. I teach boot camp classes for a living as a matter of fact. I wasn't sure what CrossFit was all about, as my knowledge was limited to what I have heard on the street or seen online ( mostly negative, unfortunately). I decided to take the course as I wanted to see for myself and make my own decision about CrossFit( and I love to learn as much as possible about fitness). I have to say this was THE BEST course I have taken in my 30 years of fitness training seminars! I was so impressed at the professionalism, knowledge,athleticism, and overall amazing atmosphere at Pure. A huge thank you to all the trainers!! Elite is right!

Comment #194 - Posted by: Marla at January 20, 2014 3:26 PM

21.36 damper on 4.5.

Comment #195 - Posted by: Ed S at January 20, 2014 3:31 PM

Hpsdl KB 20kg 500rep 32'25"
Passend midnight over here...

Comment #196 - Posted by: Bruno N. at January 20, 2014 3:42 PM

23:17
23 seconds faster than last time

Comment #197 - Posted by: Rowan M/5'5"/150/49 at January 20, 2014 3:49 PM

I got filtered

Comment #198 - Posted by: Mike Andridge/43/5'8"/175 at January 20, 2014 3:50 PM

CFL1 Iron Oak Houston
Great weekend of learning. Thanks to all the expert coaches and unique teaching styles and tips. Time to put that knowledge into practice! Ready for some hard work and results!!!
-Amber

Comment #199 - Posted by: Amber at January 20, 2014 3:56 PM

18:59.3 damper on 5.75 C2 rower. My rower just earned its name "Dick"

Comment #200 - Posted by: Erick M/37/220/6'2" at January 20, 2014 4:04 PM

CrossFit Football. Back squat, sprint rows, shoulder press & max rep elevated push-ups. Details posted there. http://crossfitfootball.com/2014/01/20/2014-01-20-training-2/

Comment #201 - Posted by: Gavin at January 20, 2014 4:06 PM

Does it right to use 10KG vertical row one time equal 1 row ???? how can I replace rowing machine if I dont have it ?

Comment #202 - Posted by: ben at January 20, 2014 4:12 PM

5k run
26:51

Comment #203 - Posted by: Tye at January 20, 2014 4:16 PM

22:51

nagging SI joint == no intensity, should be fine after a few weeks back at'er

thanks


Comment #204 - Posted by: mikeyb m/53/178 at January 20, 2014 4:21 PM

2k row in 8:15.

Comment #205 - Posted by: Gavin at January 20, 2014 4:34 PM

M 39/5'7"/132

As rx'd: 25:32

Comment #206 - Posted by: Dan D at January 20, 2014 4:38 PM

19:40 RX

Comment #207 - Posted by: JC at January 20, 2014 4:42 PM

21:31, didn't finish last time it came around (back pain), DEC of 2012 did in 23:45

Comment #208 - Posted by: RussA at January 20, 2014 4:45 PM

Jim R. and Carol Nice job on the pr

Comment #209 - Posted by: D.S. F 52/5'6/117 at January 20, 2014 4:46 PM

M/36/5'8"/167
23:19

Comment #210 - Posted by: Jiggastemple at January 20, 2014 4:48 PM

Joe N. you to!

Comment #211 - Posted by: D.S. F 52/5'6/117 at January 20, 2014 4:49 PM

25:26 Never done this long of a row before so I didn't really know what to expect. Should be able to improve on this next time!

Comment #212 - Posted by: Rachel at January 20, 2014 5:11 PM

male 5'7 170

19:48

Comment #213 - Posted by: garzatime at January 20, 2014 5:18 PM

37M/195#/5'11"

No rower at the home gym yet! Its high priority.

1) 5/3/1 Strength Program Squats - Working sets
5 reps @ 245#
3 reps @ 275#
1 rep @ 310#
2) Metcon
For Time:
50-40-30-20-10 Wall Balls 20#
25-20-15-10-5 TTB

13:10

Comment #214 - Posted by: dustin at January 20, 2014 5:22 PM

Much thanks for the love and patience at our CF-L1 training seminar this weekend. Todd W., Austin, Rory, Chris, Lance, Carleen, Tommy and Steve...ALL AWESOME. We learned so much and are so glad we chose Portland's Crossfit X-Factor to help us each obtain our L1. Extra special thanks for the kind help our scaling needs and for Tommy's amazing demonstrations on the muscle-ups. All in all, fantastic, four thumbs up, nothing but love coming at you from Seattle's, Mike and Marti.

Comment #215 - Posted by: MissMarti at January 20, 2014 5:23 PM

18:38 damper at 5

Comment #216 - Posted by: Jerime at January 20, 2014 5:30 PM

Nice work Joe N and Jim R!
Gavin you have been putting that rower to good use!

Still dealing with a cold, did a CrossFit warm up today.

Comment #217 - Posted by: ChuckB 55/5'11"/155 at January 20, 2014 5:35 PM

22:59 damper at 5. Next time not going to," pace " myself as much but I'm happy for a sub 25.

Comment #218 - Posted by: Wolfman at January 20, 2014 5:37 PM

D.S.-thanks! You did great on yesterday's.

Comment #219 - Posted by: Carole (F/55/5'6"/135) at January 20, 2014 5:45 PM

20:07 pr! By like 2 minutes
Whole left leg went numb including my rear end

Comment #220 - Posted by: Wolfgang 6'3 250# at January 20, 2014 5:45 PM

Took the L1 @CF City Line this weekend. Can't speak highly enough about this group of individuals. Great coaching and instruction the entire time. Some of the most genuine people you will meet and have the honor of being instructed about CrossFit from. Larger than life athletes in the sport of fitness make you feel welcomed and truly care for what they teach. I would highly recommend the L1 course to anyone looking to get better in regards to CrossFit, whether you plan to coach or not.

Comment #221 - Posted by: Rick Bagnall at January 20, 2014 5:55 PM

Thanks Mat Frankel and Crossfit City Line for hosting us this weekend for the Level 1! Also a huge thank you to Denise, Joe, Austin, Megan, and Spencer for spending the weekend imparting your knowledge and taking time to make us better crossfitters and competent future trainers... It was a exhausting and a ton of fun!

Comment #222 - Posted by: Kathryn R at January 20, 2014 5:55 PM

Rxd 19:25.7 damper at 6

Comment #223 - Posted by: Eric Caron at January 20, 2014 5:57 PM

PSC 5km row
19:08 (1:54.8/500m avg.)
127 drag factor
349 calories
470 strokes (24 s/m)
231 avg. Watts
106 lbs avg. force per stroke

Comment #224 - Posted by: Sugar Land at January 20, 2014 6:03 PM

20.18

Comment #225 - Posted by: marco 39.7400° N, 121.8356° W at January 20, 2014 6:12 PM

20.18

Comment #226 - Posted by: marco 39.7400° N, 121.8356° W at January 20, 2014 6:14 PM

18:19

1:49 avg 500

PR'd by :05

Comment #227 - Posted by: Drewcifer at January 20, 2014 6:17 PM

Rx'd
28:00
18/m/182#
Crappy row machine

Comment #228 - Posted by: Cole at January 20, 2014 6:26 PM

18:19

1:49 avg 500

PR'd by :05

Comment #229 - Posted by: Drewcifer at January 20, 2014 6:31 PM

5k row 28:53

Comment #230 - Posted by: Elle W 44/F/5'6"/125 at January 20, 2014 6:35 PM

22:03. First time doing this one.

Comment #231 - Posted by: brett_from_wylie at January 20, 2014 6:38 PM

Him
3.1 miles. 29:50

Her
3 miles. 30:08

Comment #232 - Posted by: Texas couple at January 20, 2014 6:40 PM

Thanks to Eric, Chris, Matt, Connor, Margaux and Jason from putting on an amazing CFL1 at Pure Fitness in Red Deer! It's so inspiring to see world class athletes that still have so much enthusiasm for helping others learn Crossfit. I had an amazing weekend that I will never forget. So much information and can't wait to apply it!

Comment #233 - Posted by: Wendy D. at January 20, 2014 6:52 PM

M/ 47/ 6"2", 190 lbs
PR 19:47 beat my best time by 10 seconds
Having been taking rowing classes from National Rowing champs at Roworx from Jack Nunn in Long Beach, Ca .
I found out that the majority of instruction I have been receiving is not the best. I always thought that you pull hard as possible until you die but I found out that there is a lot of technique involved and it has really helped with improving my times. Before 20 min 5k was a dream now I want a19 min .

Comment #234 - Posted by: David Goodman at January 20, 2014 7:00 PM

CrossFit Kids Seminar Staff of Kelly, John, Jon, Whitney, and Cazmyn did a phenomenal job. Thanks to CrossFit CSA for their hospitality and great space. It was FUN, with a wealth of information. Highly recommend this course to anyone wanting to work with kids.

Comment #235 - Posted by: Dana D at January 20, 2014 7:06 PM

Did a shameful 5km run on a treadmill at a 1.0 incline in 31:18

My outdoor summer time is usually around 25-27 dependant on wind. I miss the outdoors!

Comment #236 - Posted by: Brent L at January 20, 2014 7:11 PM

23:55 flat
Damper at 5 to the 3k mark then dropped it to one. Fresh off a 12.5 hour shift.

Comment #237 - Posted by: Grady at January 20, 2014 7:12 PM

22:31 Rx. Stopped at halfway point to quickly grab my phone and turn on some music.

Comment #238 - Posted by: Brad Burris 34/m/6'2"/170 at January 20, 2014 7:23 PM

M/24/195#
CrossFit Andersen, Guam

0600 Morning-23:01 D5
1100 Lunch-24:04 D5

first time did it in normal workout gear, second time did it in boots & utilities (ABU's) just for fun. 20 Seconds slower than last month, but also lower damper setting.

Comment #239 - Posted by: Brent Fallon at January 20, 2014 7:24 PM

First ever 5K row: 21:07
Damper set on 4

Comment #240 - Posted by: Travis at January 20, 2014 7:40 PM

150 Sumo High Dead Pulls

1236

Comment #241 - Posted by: Jesse Montagnino at January 20, 2014 8:15 PM

Cfwu scaled: 3rnds: Samson stretch 10 ct each leg, 5 ohs with empty hands up, 5 straight leg situps, 5 25 lb good mornings, 3 pullups, 3 ring dips.
then
5 rounds of: 50 sdhp 45 lbs, run 400 m. 22:26.

Comment #242 - Posted by: J.Wood at January 20, 2014 8:21 PM

Skipped the row today and did Murph instead, then saw Lone Survivor.
No weight vest - 43:30
Might have beat that time by 5 min if I'd seen the movie first! Holy smokes!

Comment #243 - Posted by: Will (M/42/175/71") at January 20, 2014 8:21 PM

18:55

Comment #244 - Posted by: phill 37°21'41"N 118°23'43"W at January 20, 2014 8:28 PM

18:15

Comment #245 - Posted by: Andrew at January 20, 2014 8:31 PM

17:44.1

East Coast 4 Life

Comment #246 - Posted by: JB at January 20, 2014 8:40 PM

5K Row 20:33

Comment #247 - Posted by: Jake Kiddoo at January 20, 2014 8:49 PM

Awesome Kids Course at CrossFit CSA this weekend! So much to learn about the little ones. Big thanks to Kelly, Jon, John, Whitney, and Camzin for all their knowledge!

Comment #248 - Posted by: Jon Schoenherr at January 20, 2014 8:58 PM

19:29 damper at 8.

Does the damper setting matter? 4 0r 5 feels too light.

Comment #249 - Posted by: Pete at January 20, 2014 9:08 PM

M/175/5,8/19

RX'd - 19:45

Comment #250 - Posted by: Eric at January 20, 2014 9:25 PM

Newbie finished a wod: 20:11.2.

Comment #251 - Posted by: Eric dronen at January 20, 2014 9:34 PM

19:35

Comment #252 - Posted by: Marius Barkenæs at January 20, 2014 9:59 PM

26:27
5"2' 13yrs old

Comment #253 - Posted by: Finn at January 20, 2014 10:35 PM

26:27
5"2' 13yrs old

Comment #254 - Posted by: Finn at January 20, 2014 10:38 PM

21:34 could have done better

Comment #255 - Posted by: Mark Dunn at January 20, 2014 11:28 PM

19:38.1

As rx'd

Comment #256 - Posted by: Brett (25/M/188cm/79kg) at January 21, 2014 12:27 AM

5k row in 20:29.7
Resistance on 6.

Comment #257 - Posted by: Jalal at January 21, 2014 12:33 AM

Did my Level 1 Trainer at CrossFit Thames over the weekend. It was lead by an awesome crew, learnt so much. Highlighted alot of my weaknesses.
Thanks to the great Coaches.

Comment #258 - Posted by: Adam Rotherham at January 21, 2014 3:19 AM

22:55 5K
More than 6 minute improvement from last month. Watching the demo videos and learning some technique really paid off.

Comment #259 - Posted by: Barry at January 21, 2014 3:48 AM

RX
5k row (5 damper)
18:55.9

Comment #260 - Posted by: Pete Taylor at January 21, 2014 4:32 AM

RX
5k damper at 5
18:55.9

Comment #261 - Posted by: Pete Taylor at January 21, 2014 4:33 AM

23'57"

Comment #262 - Posted by: Matheus Carvalho at January 21, 2014 5:00 AM

23'57"

Comment #263 - Posted by: Matheus Carvalho at January 21, 2014 5:02 AM

So, excuse/sub time...

I quit my gym membership when I created my garage (ok, basement) gym; that being said, I do not have a C2 there yet. It was ~20F yesterday in western PA (excuse), so running 5K wasn't too high on my list of desired activities. Seeing as how I don't have a bike or an indoor pool either and I didn't want to run 1,000 laps around my basement, I looked for a WOD I could sub to mimic the muscle endurance I thought this 5K row would demand. An entire body, ~20 minute blaster:

I decided to go with "Angie"
24:45 (as Rx'd, PR)

+ 5 new holes in my hands where skin used to be #crossfitproblems

Comment #264 - Posted by: Nate at January 21, 2014 5:07 AM

L1 @ RCF Thames, London UK 18-19/01/2014

What an awesome couple of days with the legends of CrossFit - Jami, Jenn, Nikol and Matt - respect and thanks! The content was brilliantly delivered, making it easy to absorb and enjoy. I look forward to meeting you in the future! :)

Comment #265 - Posted by: Lukasz D. at January 21, 2014 5:19 AM

M 5,6/170/28

19:35 5K Rowing Damper @ 5

Comment #266 - Posted by: Mat S at January 21, 2014 5:21 AM

M/45/185

As rx'd: 19:28

More better faster

Comment #267 - Posted by: Marty at January 21, 2014 5:25 AM

28/M/5'6"/170

19:35 Damper @ 5

Comment #268 - Posted by: Mat S at January 21, 2014 5:28 AM

M/30/5'11"/195

18:29RX

Comment #269 - Posted by: Jared Davis at January 21, 2014 5:54 AM

Decided to do an inverted triathlon this morning for this WOD. Three subs:
3.4 mile run (easy): 27:54
30 min bike: 8.4 miles
1400 yd swim: 24:28

Comment #270 - Posted by: Dave H (M/38/5'8"/148) at January 21, 2014 6:22 AM

Big thanks to Chris, Connor, Eric, Jason, Matt and Margaux for putting on a great CFL1 at PFCF in Red Deer! Learned so much and can't wait to start applying it and helping others.

Comment #271 - Posted by: Cody S. at January 21, 2014 6:44 AM

Big thanks to Chris, Connor, Eric, Jason, Matt and Margaux for putting on a great CFL1 at PFCF in Red Deer! Learned so much and can't wait to start applying it and helping others.

Comment #272 - Posted by: Cody S. at January 21, 2014 6:44 AM

20:00 flat with damper @ 5
(+ 10-15 seconds in the middle for a standing break)

Comment #273 - Posted by: Silas (M/28/6'/175) at January 21, 2014 7:34 AM

5k run
23 minutes

Comment #274 - Posted by: EGW m/32/5'11"/185 at January 21, 2014 8:07 AM

20:15.8 (PR)

Previous best 2:17

Comment #275 - Posted by: Kevin C. (M/54/5'11"/174) at January 21, 2014 9:48 AM

18:27 @ 7

Comment #276 - Posted by: Craig Beveridge 39/M/5'11/210 at January 21, 2014 10:06 AM

18:43 - PR by 0:16

Comment #277 - Posted by: Tom D at January 21, 2014 10:39 AM

19:32

Comment #278 - Posted by: myles456 at January 21, 2014 11:03 AM

First time I do 5k (did 2k for the first time a couple om weeks ago), so I didn't really know to expect.
Set the Damper for, aimed for sub 19min on the Concept 2 and started...

Got 18:58, with split times within a 1,2 sec spread, so I'm very happy with the result :)

A question...

If a light guy like me wants to lower my time at hte longer distances, is it more preferable to increase the stroke rate or should I increase the damper setting a bit and keep the same stroke rate as today when I'm taxing (29strokes/min)?

Thanks!

Tomas

Comment #279 - Posted by: Tomas (Sweden) 39yo/177cm/70kg at January 21, 2014 11:08 AM

20:21 - PR

Comment #280 - Posted by: Michael m/51/5'9"/180/MI Survivor at January 21, 2014 11:30 AM

19:53

Comment #281 - Posted by: CRAIG at January 21, 2014 12:06 PM

20:56

1st main site WOD in a long time, looks like I've been missing out.

Comment #282 - Posted by: Baxter at January 21, 2014 12:10 PM

24:00 (with a few interruptions from the baby)

Comment #283 - Posted by: Bayley (F/29/145) at January 21, 2014 12:23 PM

19:09 w. damper @ 8. Finished and rested for 15 minutes and then completed the Hammer Hero WOD.

Comment #284 - Posted by: Paul J at January 21, 2014 12:23 PM

No rower, completed 3 miles on treadmill with 1.5% incline
No running in 6 months
Making a come back though
Had to do a little walking

30:55

Laura f/51/5'7/155

Comment #285 - Posted by: power-girl at January 21, 2014 12:51 PM

19: 47 damper on 10 for 2500 then 8 for the last half

Comment #286 - Posted by: David at January 21, 2014 1:24 PM

M/33/5'8"/190+

19:45 rx'd, 0:28 slower than pr on 130305. Damper on 5.

Thanks for all of the info on C2 functionality, damper levels, etc. Watched the power curve and my worst fears were confirmed...I am not a very good rower!

Comment #287 - Posted by: Chris Luka at January 21, 2014 1:26 PM

Definitely read that wrong. I read it as 5 miles so I rowed 3046.96m more. No wonder I wanted to die.

PR'D at 39.37 minutes

Comment #288 - Posted by: Will Dow at January 21, 2014 1:56 PM

Don't have access to a rower. In a hotel right now and thought about subbing running on the treadmill, but decided on running the stairs instead. 3 story hotel so that would be two flights of stairs. Ran up and down them 50 times, so I guess that equals:

100 flights of stairs, up and down.

30:45

Comment #289 - Posted by: Trent M. 34/M/5'10"/175 at January 21, 2014 1:57 PM

As Rx'd
Row 5k
20:48
Damper = 5

Comment #290 - Posted by: RD M/30/6'/170 at January 21, 2014 2:07 PM

23:17

Comment #291 - Posted by: Sue Ady F/45/135 at January 21, 2014 3:45 PM

19:14. PR by 16 seconds! Damper set at 5.

Comment #292 - Posted by: Kurt M/40/190 at January 21, 2014 4:39 PM

Row 5k
20:18.4
w/ negative splits and PR

Comment #293 - Posted by: Saggars M/45/6'1"/192 at January 21, 2014 4:58 PM

19:22

Comment #294 - Posted by: Ramsey at January 21, 2014 5:00 PM

45-yo F 5-6/135lb

22:55 ooo my butt

Comment #295 - Posted by: Debbie Bailey at January 21, 2014 5:28 PM

Made this up late, 21:08,
Damper 5

Comment #296 - Posted by: Joe Tripi at January 21, 2014 6:16 PM

Rxd
18:55

Comment #297 - Posted by: Troy at January 21, 2014 6:19 PM

Made this up late, 21:08,
Damper 5

Comment #298 - Posted by: Joe Tripi at January 21, 2014 6:37 PM

In trying to catch up so I did this WOD right after 1/19 WOD so probably want my best but no excuses. First time doing 5k but not bad at 23:02

Comment #299 - Posted by: Cameron Hall at January 21, 2014 7:13 PM

20DEC13 - 21:45.7 [2:10.5 avg/500m]Damper btw 4&5
20JAN14 - 20:17.9 [2:01.8 avg/500m]Damper btw 4&5

I'll take it.

Comment #300 - Posted by: NAV - M/33/6'/192 at January 21, 2014 9:22 PM

22:03

Comment #301 - Posted by: DanNZ M/24/177cm/62.5kg at January 21, 2014 9:29 PM

42:00
Ran 5k instead no rowers

Comment #302 - Posted by: Greg at January 22, 2014 7:11 AM

M/23/5'11"/183.8

20:39.8 RX'd.

Comment #303 - Posted by: Miles Forks at January 22, 2014 7:56 AM

Rxd 18:34.2 PR

Split... 1:51.4 SR26
1000... 1:49.9 sr25
2000... 1:51.2 sr27
3000... 1:53.6 sr26
4000... 1:54.8 sr26
5000... 1:47.5 sr29

Comment #304 - Posted by: Andy Coyne at January 22, 2014 8:57 AM

18:24.6 (:14sec PR)
Damper: 5/6
Split avg: 1:50.4
SPM avg: 26

M/22/6'1"

Comment #305 - Posted by: Russ F. at January 22, 2014 9:12 AM

Occasional visitor, but first time poster.

Rx
First time seriously rowing, I plan to work on my form for next time.

23:38
Split avg: 2:20
SPM avg: 25-26

M/20/5'10/149


Comment #306 - Posted by: Brave at January 22, 2014 10:01 AM

Run 5k

29:45

Comment #307 - Posted by: MF 30/M/5'11/175 at January 22, 2014 10:34 AM

19:48 rx'd

Comment #308 - Posted by: Tormod at January 22, 2014 11:46 AM

Damper set at 10: 24:53

Comment #309 - Posted by: DRE at January 22, 2014 11:50 AM

I just got home from my Level 1 at Crossfit Roots. I have to say that Nicole and the rest of the seminar staff exceeded any expectations I had going in. They presented the material clearly and made it fun the whole time! Thanks guys! I hope I can share the same enthusiasm you showed me with my athletes!

Comment #310 - Posted by: Bradley K at January 22, 2014 1:12 PM

18'47" D8

Comment #311 - Posted by: K_Tap at January 22, 2014 1:19 PM

CFWU x 3

5K

21:38, previous was 22:40 for future ref anything below 22 for me is good.

Comment #312 - Posted by: F15E_WSO/51/M/185 at January 22, 2014 1:30 PM

M/44/5'8"/173

20:00 damper on 10

Comment #313 - Posted by: Jon Craig at January 22, 2014 2:14 PM

M/42/185

20:42 (PR)

Damper on 5.

Comment #314 - Posted by: Scott Andresen at January 22, 2014 2:55 PM

19.17, damper @ 5/6 (prev rec 19.42)
3km in 11.27

Comment #315 - Posted by: JonA at January 22, 2014 3:10 PM

First timer....

M/35/6'6"/280ish

As rx'd
21:30, damper @ 5

Comment #316 - Posted by: Matt at January 22, 2014 3:57 PM

19.27

PR set 3 years ago was 18.43 so meh but...last time I did this I did 19.37 so at least there's some recent improvement and, this was my fourth day in a row and I'm dieting

aiming to go sub 19 within the next 4 weeks

Comment #317 - Posted by: nick in sydney at January 22, 2014 4:48 PM

20:53... aiming for sub 19 within next four weeks!

Comment #318 - Posted by: Darron Meares at January 22, 2014 5:03 PM

M/25/195/5'9"

21:43
damper set to 5

Comment #319 - Posted by: jirv101 at January 22, 2014 5:55 PM

M/32/178

Subbed with Run 5K

30:11

Comment #320 - Posted by: Denis Galkin at January 22, 2014 10:55 PM

Thank you Mike G and the team for bringing an amazing learning experience to South Africa. You guys have set a great example to me of what CrossFit is and what it means to be a coach. I am looking forward to the future of CrossFit and seeing all of you again when I visit your home towns. And all the attendees were such amazing people. Thanks for making the experience even greater than I could have expected. Thank you Mike G, Kristen, Jobst, Chris, Chad and Vijay. You guys are legendary. Remember, you cannot spell legendary without "leg day."

Comment #321 - Posted by: Tertius at January 23, 2014 5:58 AM

19:32

Comment #322 - Posted by: DLong M/38/5'10"/185 at January 23, 2014 7:23 AM

did 2 mile time was 16:36

Comment #323 - Posted by: Apodigo at January 23, 2014 7:43 AM

As rx'd 20:15

Comment #324 - Posted by: NateA M/32/6'3"/205 at January 23, 2014 8:48 AM

5k row- 20:09

Comment #325 - Posted by: Kraig at January 23, 2014 10:01 AM

Big Thanks to Jason for not only hosting but also coaching a great Level 1 seminar at Pure Fitness Crossfit in Red Deer, AB. Eric, Matt, Chris, Margaux and Connor you guys are an awesome team, learned a lot, thanks!

Comment #326 - Posted by: Jeff Alyward at January 23, 2014 10:51 AM

Scaled and subbed:
20lb dumbbells sumo deadlift high-pulls x350

37:19

Didn't feel like driving to the gym to use the rower. This took twice as long as rowing would have, though.

Comment #327 - Posted by: BC (27/M/5'9"/140lbs) at January 23, 2014 2:01 PM

5k row
21:03

Comment #328 - Posted by: Alex at January 23, 2014 3:30 PM

M/34/6'1"/190

Rx'd
20.31
Damper @5

Got a day pass to a local globo gym because
I don't have a rower. When I asked where they
were, they had to ask 4 different employees to
find it!

Comment #329 - Posted by: NickName at January 23, 2014 4:47 PM

First time.

23:30

Love rowing!

Comment #330 - Posted by: Christopher Dudley at January 23, 2014 10:00 PM

24:11
M 46/235/6'1"

Comment #331 - Posted by: turbodog at January 24, 2014 6:18 AM

20:38
M 27/5'5"/158

Comment #332 - Posted by: David8Bit at January 24, 2014 10:28 AM

19:16 M 42/601/210

Comment #333 - Posted by: Milla at January 24, 2014 12:54 PM

18:10

Comment #334 - Posted by: Michael Gates at January 26, 2014 12:24 PM

18:10
M/17/6'3"/185

Comment #335 - Posted by: Michael Gates at January 26, 2014 12:25 PM

Thanks to Joe, Nolan, Wesley, Anu and Matteo. Amazing CFL 1 @ Crossfit Louvre!!! Two days that I'll never forget :)

Comment #336 - Posted by: Francesco at January 26, 2014 2:35 PM

No Rower. Subbed 5K run.

27:23
First time running a timed 5K that I can recall.

M/27/5'11"/175

Comment #337 - Posted by: Evan at January 26, 2014 5:56 PM

19.07 - gutted not to break 19.00

I also hate rowing.

Comment #338 - Posted by: Stu at January 26, 2014 7:48 PM

M/34/5'7"/168
RX 19:48

Comment #339 - Posted by: Mark Salzman at January 27, 2014 11:05 AM

18:10.

Comment #340 - Posted by: pit at January 27, 2014 1:10 PM

M/30/190/5'10"

Damper on 5 - 21:13
Average Heartrate - 161
Peak Heartrate - 176
Calories burned - 433
2 min recovery - 47 heartbeats

Comment #341 - Posted by: Steve at January 27, 2014 7:18 PM

F/127/34

22:07

Comment #342 - Posted by: Denise Thomas at January 27, 2014 8:14 PM

mod.
500x 20k kb sdhp
29:43

Comment #343 - Posted by: Tiroler M/29/5'8''/77k at January 28, 2014 11:22 AM

21:46 rx'd

Comment #344 - Posted by: Josh/20/176/5'6" at January 29, 2014 4:42 AM

19:32

Comment #345 - Posted by: Kevin: M/42/195/6' at January 29, 2014 1:12 PM

20:39

Comment #346 - Posted by: Ian J (M/31/5'6"/150) at January 30, 2014 6:45 AM

19:39.4 Rxed
PR by 32 seconds

Comment #347 - Posted by: Mike M m/38/6'0"/210# at January 30, 2014 8:15 PM

25'38"

Comment #348 - Posted by: RAD at January 31, 2014 2:18 PM

19:31. Improved three stinking seconds from last go round. three seconds.....

Comment #349 - Posted by: J.P./MA/69.5"/195/51/M at February 1, 2014 3:27 AM

I do the damper at ten. I have never bothered to change it.....

Comment #350 - Posted by: J.P./MA/69.5"/195/51/M at February 1, 2014 3:32 AM

22:51
@10

Comment #351 - Posted by: G, M/33/175cm/84kg at February 2, 2014 7:45 AM

See next day post

Comment #352 - Posted by: Champions Club at February 3, 2014 9:55 AM

21'28''

Comment #353 - Posted by: lucio1928/42/182/98 at February 3, 2014 5:48 PM

Did 4 x tabata runs on treadmill w/ 2:00 rest intervals -

9.8, 2%
10.0, 1%
10.0, 1%
10.1, 1%

Comment #354 - Posted by: ART/M45/5'5"/150 at February 5, 2014 7:20 AM

45m/176cm/73kg

19:34 (last time 19:45, before 18:56 PR and 19:11)

Comment #355 - Posted by: Memuc at February 6, 2014 11:38 AM

Rxd
23:00

Comment #356 - Posted by: Artur G at February 9, 2014 7:10 AM

Class was a great experience, good people great trainers = time well spent!

Comment #357 - Posted by: Chris at February 9, 2014 4:23 PM

2014-02-10: 19:23. 1:56:4's
2014-01-19: 20:17.
2013-12-20: 19:44. 1:58.6 avg
2013-12-10: 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 #358 - Posted by: gs at February 11, 2014 8:35 AM

19:05

Comment #359 - Posted by: savetheh at February 21, 2014 9:50 AM

M/40/95KG....19.20

Comment #360 - Posted by: omar franzoso at October 8, 2014 11:26 AM

19:52 - 5000m row

Comment #361 - Posted by: José Ángel at October 8, 2014 2:00 PM

18:31.6 PR by 21 seconds

Comment #362 - Posted by: Trevor 5"10"/190/29 at October 9, 2014 1:41 PM

Row 5K 22:10.7min

Comment #363 - Posted by: Hugh A 56yrs at October 13, 2014 5:05 AM

CFWUx1
20:26 (-42)

Comment #364 - Posted by: Doug at November 16, 2014 12:17 PM
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