February 24, 2014

Monday 140224

Row 10,000 meters

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CrossFit Level 1 Certificate Courses: Alamo CrossFit, CrossFit Coconut Grove, NorCal CrossFit Santa Clara, CrossFit Columbus, CrossFit Federal Hill, CrossFit Fury, CrossFit X-Factor, CrossFit Firepower, CrossFit Plaza Condesa, CrossFit Dublin, CrossFit Mundo, CrossFit Officine, CrossFit Rocks, CrossFit Geraklion, CrossFit BAZA, Cape CrossFit.
CrossFit Coach's Prep Course: CrossFit Atlanta.
CrossFit Kids Course: CrossFit Mayhem.


Danny Broflex: Episode 7 - The PSA: Sign Up Bro! - video [ipod] [mov] [HD mov]


Lance Coury at the Big Whip Invitational - video [ipod] [mov] [HD mov]


Friday's Push-Up Contest Winners:
1. David Gilbert
2. Alex Chiaradia
3. Amador Porras

Posted by Pukie at February 24, 2014 5:00 PM
Comments

What a fantastic weekend full of learning, coaching... and winning! (Go Canada Go)

Comment #1 - Posted by: Andrea L at February 23, 2014 5:08 PM

Thanks for the weekend, that was simply way better than what i was imagining great team, a lot of entousiasm... Love you gus. We are IIIINNN
Firepower milton, you rock

Comment #2 - Posted by: Youssef at February 23, 2014 5:10 PM

Thanks for the weekend, that was simply way better than what i was imagining great team, a lot of entousiasm... Love you gus. We are IIIINNN
Firepower milton, you rock

Comment #3 - Posted by: Youssef at February 23, 2014 5:11 PM

Amazing course thanks for everything!

Comment #4 - Posted by: Chris Stoutenburg at February 23, 2014 5:11 PM

Did this on Jan 24th, got 40:40. Started out slow because I honestly had no idea how fast to go. Was good test before I did Crash-Bs last weekend. I can row a 6:57 2K, so if you're at about 7 mins for a 2k I would try to hold sub 2 min 500m pace, say around 1:58 or 1:59. Hope this helps anyone looking to pace it. Oh and be prepared for hands to get sweaty and handle to get slick and watch out for blistering

Comment #5 - Posted by: Eric Hambidge at February 23, 2014 5:15 PM

Great course and great instructors at level 1 trainer course at NorCal Crossfit Santa Clara thanks to all of the Crossfit Level 1 Coaches/ Trainers and soon to be CF level 1 trainers for the memorable weekend

Comment #6 - Posted by: Alex Rosenberg at February 23, 2014 5:32 PM

Thanks to James, EC, Dave, Joey, Melody, Sarah, and Cameron for a phenomenal course in Baltimore this weekend!

Comment #7 - Posted by: Nikki at February 23, 2014 5:33 PM

Thanks to James, EC, Dave, Joey, Melody, Sarah, and Cameron for a phenomenal course in Baltimore this weekend!

Comment #8 - Posted by: Nikki at February 23, 2014 5:33 PM

39:25

Comment #9 - Posted by: Brendan Willis at February 23, 2014 5:34 PM

10k!

Comment #10 - Posted by: Brad B 34/m/6'2"/170 at February 23, 2014 5:49 PM

43:48

Comment #11 - Posted by: Gavin at February 23, 2014 5:57 PM

Awesome course with some amazing training staff. Many thanks to James, Eva Claire, Dave, Joey, Melody, Sarah & Cameron. Hope you enjoyed your short stay in Baltimore!

Comment #12 - Posted by: Michael T. at February 23, 2014 6:18 PM

Kudos to David Gilbert, Alex Chiaradia and Amador Porras for their virtuosity!

Comment #13 - Posted by: Martin at February 23, 2014 6:24 PM

What an amazing weekend, I advise everyone doing crossfit to take the CF L1 course. Big thanks to Eric O'Conner and his team of trainners they made the class more exciting and fun.

Comment #14 - Posted by: huan nguyen at February 23, 2014 6:25 PM

Thanks to Denise and the red shirts! Awesome weekend up north at CF Firepower! Level 1 cert was amazing.

Comment #15 - Posted by: Nick at February 23, 2014 6:27 PM

This weekend was amazing I learned so much and met a ton of amazing crossfitters from all over south Florida brazil and Puerto Rico. The coaches were amazing couldn't ask for a Better group very motivated excited and in turn made the course very very fun. I learned a lot and thank everyone for pushing me to become better, very humbled to say that it felt great to be surrounded by south floridas amazing future coaches and for that I'm thankful.

Comment #16 - Posted by: Brian Torres at February 23, 2014 6:32 PM

Thank Kurtis Bowler and crew (Rory, Kevin, Chris, Dan, JP) for a really well organized, fun, challenging and educational weekend at CrossFit X-Factor in Portland Oregon!!

Comment #17 - Posted by: Nancy at February 23, 2014 6:33 PM

Thanks to Chuck Russell, and Joe for an awesome weekend at Coach's Prep... this course should be required for ALL CF trainers!

Comment #18 - Posted by: Chris at February 23, 2014 6:35 PM

Thanks to Denise , Lindsay, Jason,Gregg, Matt, Keith , and Austin for such an amazing weekend in Milton Ontario Canada ! We are IN!

Comment #19 - Posted by: Katie at February 23, 2014 6:38 PM

Any sub ideas that don't require SHPD's--coming off a rotator cuff injury. Thanks!

Comment #20 - Posted by: Hans at February 23, 2014 6:40 PM

What does the damper on the rower need to be on for a WOD like this?

Comment #21 - Posted by: Eddie at February 23, 2014 6:44 PM

Great push-up demo from David Gilbert.

Comment #22 - Posted by: Jim R. 51/5'8"/160 at February 23, 2014 6:54 PM

Training staff for the Milton Level 1 were phenomenal! Great weekend....exceeded my expectations. Well done guys.....and yes....I'm IN!!

Comment #23 - Posted by: Dave at February 23, 2014 6:58 PM

Great job Chuck Joe and Russell. I learned a great deal and had fun too. All the best.

Comment #24 - Posted by: Dave Greene at February 23, 2014 6:59 PM

SWEET MOTHER OF.....!!! lol I mean can't wait :)

Comment #25 - Posted by: Chris Dudley M/ 5'9 / 225lb / at February 23, 2014 7:04 PM

Re: rower damper setting for a 10k. If the rower is well maintained you should probably be down near 4 for a 10k. Think of it like riding a bike......you can grind it out in a big gear and cook yourself....OR ....you could be in a smaller gear and hold steady.

Comment #26 - Posted by: Dave at February 23, 2014 7:10 PM

Attended the Coaches Prep course this weekend. What an amazing cert!
I highly recommend this cert for anyone who has completed their Level 1.
The Chuck, Joe and Russell were just great! LOVE, LOVE, LOVED it!

Comment #27 - Posted by: Dawn South at February 23, 2014 7:11 PM

I will "scale" to ROW 5k + RUN 5k

I think form will be better maintained this way and the workout more beneficial.

Comment #28 - Posted by: Seth at February 23, 2014 7:14 PM

Было очень КРУТО!!!! Спасибо ВСЕМ!!!

Comment #29 - Posted by: Иван at February 23, 2014 7:20 PM

45:38

Comment #30 - Posted by: Erin at February 23, 2014 7:22 PM

Great CF L1 course this weekend in San Antonio by Eric O'Conner and staff. They executed a great course, expanding our knowledge and understanding of the crossfit method. I recommend this course to all. Thanks Eric and Staff!

Comment #31 - Posted by: Michael C. at February 23, 2014 7:26 PM

Thanks all the coaches for the awesome weekend at crossfit rocks. Such a great experience.

Comment #32 - Posted by: Cayo Andreotti at February 23, 2014 7:57 PM

Great weekend with great coaches in San Jose, CA! Learned a lot and had a lot of fun.

Comment #33 - Posted by: Rolf B at February 23, 2014 7:58 PM

Great job to Boz and the rest of the team at NorCal CrossFit for the level 1this weekend. Had a great time and the coaches were very knowledgeable and passionate!

Comment #34 - Posted by: Matt H. at February 23, 2014 8:06 PM

41:57 was my time for a 10k row

Comment #35 - Posted by: Tyler J at February 23, 2014 8:09 PM

Had an amazing CFKids staff at CrossFit Mayhem!!!

Comment #36 - Posted by: Me Garinger at February 23, 2014 8:17 PM

40:25

Comment #37 - Posted by: DPL at February 23, 2014 8:22 PM

This course was so much more than I expected. The classes were well organized, fun, interactive, and best of all...incredibly useful. I was expecting two or three trainers to attend the course and was pleasantly surprised to see seven! All the experience that these trainers brought with them made the class the success that it was. Thanks to Eric O'Connor and the rest of the trainers for making this weekend at Alamo CrossFit unforgettable!

Comment #38 - Posted by: Angelica Lozano at February 23, 2014 8:32 PM

Спасибо огромное за позитивную энергетику и знания которые вы передали! Жду новых встреч с вашей прекрасной командой! Желаю успеха и крепкого зоровья!

Comment #39 - Posted by: Maksim at February 23, 2014 8:42 PM

Where is cape crossfit group photo!!!!!! 😥
Great course, thanx Karl,Jobst, Katie, Chris and Chad.

Comment #40 - Posted by: Neville at February 23, 2014 8:43 PM

Спасибо огромное за позитивную энергию и знания которые вы передали! Жду новых встреч с вашей прекрасной командой! желаю вам успеха и крепкого здоровья!

Comment #41 - Posted by: Maksim at February 23, 2014 8:45 PM

Are we supposed to do 1,000 shdp's?

Comment #42 - Posted by: Justin at February 23, 2014 9:18 PM

I'm very happy I decided to take this course. I learned a lot this weekend thanks Eric O'conner and all the awesome trainers. Everything was well organized, very explicit and most of all, interesting and fun. I've been doing crossfit a little over six months and I learned a lot more this weekend than I have these past months! Also thanks to Alamo Crossfit and I wish you the best at this new location in San Antonio. :)

Comment #43 - Posted by: Hilda P. Baez at February 23, 2014 9:21 PM

L1 Trainer course in Milton was awesome. Thanks to Denise and the red shirt crew. Also a big thanks to the entire group this weekend. I'm not big on having attention focussed on me, but having you all push me to finish the day 1 wod rX was awesome and exactly what I needed. Working out on my own I likely would have reduced the load or taken longer to complete it. Once you all gathered around, there was no other option but to keep going and get it done. Thanks for the push and the motivation/determination to continue on this path. A big thank you to everyone!!!!

Comment #44 - Posted by: Sarah at February 23, 2014 9:27 PM

Было очень круто жаль что на фотке меня почти не видно

Comment #45 - Posted by: Сергей at February 23, 2014 9:44 PM

Юхууу!!! Мы на кроссфит.ком!!!! Супер!

Спасибо Лиа, Вэс, Эрик, Дрейк, Ану и всем кто был там!

Рибок Кроссфит База!

Comment #46 - Posted by: Дмитрий at February 23, 2014 9:53 PM

Amazing weekend at Firepower! Fun, informative and professional. Well done! I'm in!

Comment #47 - Posted by: Dave at February 23, 2014 9:55 PM

Some how fell more in love with Crossfit this weekend. There is so much out there to learn, love, and teach. A big thanks to the L1 staff at the NorCal Crossfit Santa Clara to opening my eyes even wider to what Crossfit is and can be!

Comment #48 - Posted by: Merissa Bondi at February 23, 2014 10:42 PM

10k - 47:22

Comment #49 - Posted by: Sahil Chawla at February 23, 2014 10:48 PM

Row, row, row your beard.

Boat. I meant boat.

Comment #50 - Posted by: buffedout at February 23, 2014 11:25 PM

WOW!
Thank you to the team who imparted knowledge to the Cape CrossFit Lvl 1 Seminar. It was AMAZING. Woke up this morning and wished that it was Saturday, so we could do it again.

Comment #51 - Posted by: Megan Woods at February 23, 2014 11:32 PM

Would a 5 mile run be an adequate sub?

Comment #52 - Posted by: Elle at February 23, 2014 11:34 PM

M/41/118/6'4"
Damper 5
47.23

Comment #53 - Posted by: bretty72 at February 24, 2014 12:22 AM

Спасибо Лиа, Вэс, Эрик, Дрейк, Ану и всем кто был там! Русские идут!!!

Comment #54 - Posted by: Ivan at February 24, 2014 12:45 AM

огромное спасибо всем тренерам! Russian are coming!

Comment #55 - Posted by: Alex E. at February 24, 2014 1:19 AM

Super weekend with a super group of people. The coaches were top class and made the experience unforgettable, Steve, Johnny, Dav and Rob, hope you enjoyed Dublin! Much love x Claire

Comment #56 - Posted by: Claire McGrath at February 24, 2014 2:05 AM

Oh and I swear I will get a muscle up before you guys come back in April!!!! ;) So close!!

Comment #57 - Posted by: Claire McGrath at February 24, 2014 2:06 AM

10k - 43:22

Comment #58 - Posted by: MHolle at February 24, 2014 2:45 AM

43:36.0 rx

Comment #59 - Posted by: gb 46/m/71"/185# at February 24, 2014 3:13 AM

Awesome and humbling experience at the Level 1 @ CrossFit Coconut Grove (Miami)!!! Level 1 staff was a amazing and very knowledgable!!! Nicole Gordon my first CrossFit video was the 2009 games when you almost tearing your finger off with the hammer! It was great to get to meet and learn with someone who I have watched and learned from with the CrossFit journal!!!!
Thank you to all the Level 1 staff you guys did an awesome job and before this weekend I liked CrossFit but now I love CrossFit!!!
Thanks

Comment #60 - Posted by: Adam Viquesney at February 24, 2014 3:23 AM

39:09.

Comment #61 - Posted by: Andrew Cornish at February 24, 2014 3:32 AM

46:30

Comment #62 - Posted by: Kyle Pott 29/M/5'8"/170 at February 24, 2014 3:37 AM

47:54
F/45/5'6/145

Comment #63 - Posted by: Julie at February 24, 2014 3:41 AM

I attended the Level 1 cert at Alamo Crossfit this weekend. It was an outstanding,and productive two days. I learned and relearned so much through the course thanks to the awesome training staff. Eric O'Connor and his crew did a phenomenal job with everyone. They went the extra mile when needed; special thanks to Gale and Ian for the tips, and the box owners for graciously allowing us to utilize their facility. Good luck and see you at grand opening!!

Comment #64 - Posted by: Michael A. Jones at February 24, 2014 3:56 AM

Congrats to the pushup contest winners . $1000 for first place that's $20 a pushup!

Comment #65 - Posted by: hollyhog at February 24, 2014 4:01 AM

Matt, Fede, Marco, Filippo the Phil! Peter, such a great team! Couldn't ask for anything better. Thank you guys è stato un vero onore:-) grazie! Denis

Comment #66 - Posted by: Denis at February 24, 2014 4:02 AM

43.08
M/32/6'/188

Comment #67 - Posted by: FD at February 24, 2014 4:25 AM

Here is a link to answer damper setting questions. http://www.concept2.com/indoor-rowers/training/tips-and-general-info/damper-setting-101 also one to help with pacing. http://www.concept2.com/indoor-rowers/training/calculators/pace-calculator

Comment #68 - Posted by: Greg Hammond / C2 at February 24, 2014 4:25 AM

Scaled to 5k

first time i have done 5k row.


21:33

Comment #69 - Posted by: RW/50/5'8'/190 at February 24, 2014 4:35 AM

10k - 39.46
Damper 10, at 3000ft in Afghanistan.

Comment #70 - Posted by: Bootneck1664 at February 24, 2014 4:39 AM

M/34/205lbs
I don't have a rower so I had to do 1,000 reps of SDLHP at 45lbs. I finished in 47:19. I performed 50 reps unbroken to start and then do sets of 25 reps up to 600 reps and then had to do sets of 20 reps from 600-800 reps and then was able to go back to sets of 25 for reps 800-900 and then the last 100 reps I just went as fast as possible taking quick breaks got back after it till I got to 1,000 total reps.

Comment #71 - Posted by: Rickey H. at February 24, 2014 4:39 AM

Scaled to 5K

First time i have done 5K Row.

21:33

Comment #72 - Posted by: RW/50/5'8'/190 at February 24, 2014 4:39 AM


41:41 Rx'd, damper @ 5

Comment #73 - Posted by: Joe Northside m/35/70"/195 at February 24, 2014 4:54 AM

What an amazing experience! Thanks to all the instructors you were all a true inspiration. CrossFit Power thanks for keeping us! Proud to be part of the CrossFit family!!! I am IN!!!!!!!

Comment #74 - Posted by: Annette at February 24, 2014 4:55 AM

Height: 6'0
Weight: 250

Finishing Time: 39:01.5

Comment #75 - Posted by: Chad Johnson at February 24, 2014 5:03 AM

Height: 6'0
Weight: 250

Finishing Time: 39:01.5

Comment #76 - Posted by: Chad Johnson at February 24, 2014 5:03 AM

Rx'd
38:00
1:54 / 500m avg

Comment #77 - Posted by: Fres at February 24, 2014 5:13 AM

Rx'd
38:00
1:54 / 500m avg

Comment #78 - Posted by: Fres at February 24, 2014 5:14 AM

Rx'd
38:00
1:54 / 500m avg

Comment #79 - Posted by: Fres at February 24, 2014 5:15 AM

M/30/5'8"/150

No rower available. Didn't feel like subbing with 1,000 SDHPs or a 10K run. Went for a scaled version of "Fran" instead:

For time:
21-15-9
35# Dumbbell thruster
Pull-ups

8:25

First attempt ever. This girl is a b...eauty. Hope to manage ir Rx'd before the end of next quarter.

Comment #80 - Posted by: porffenton at February 24, 2014 5:19 AM

49:31 damper at 4.5
Did not think I would have the patience for 10k

Comment #81 - Posted by: D.S. F 52/5'6/117 at February 24, 2014 5:49 AM

rxd

38:41

m/30/1.73m/74kg

Comment #82 - Posted by: ady992 at February 24, 2014 5:49 AM

A huge thank you to the staff at the L1 Seminar in San Antonio this weekend. The staff was extremely knowledgable and more importantly communicated the info in a way that was easily understood. I recommend this experience to anyone who aspires to be a coach, who's looking to improve their own skills, or anyone who just wants to lead a better quality of life. Gotta run, Eric has a camera crew coming to film me doing Fran in 20 mins. Lol thanks again CF and the great L1 staff!

Comment #83 - Posted by: Nik P at February 24, 2014 5:50 AM

First 10k row ever

47:19
2:21.6/500k average

Comment #84 - Posted by: Brent L. at February 24, 2014 6:19 AM

Rx'd
39:35.2

Comment #85 - Posted by: Mike B. at February 24, 2014 6:19 AM

39:48

Comment #86 - Posted by: Preston Williams at February 24, 2014 6:21 AM

8k, 34:53
2:10.8/500m pace, damper 5.5

Not enough time in the am for a full 10k

Comment #87 - Posted by: Jim R. 51/5'8"/160 at February 24, 2014 6:22 AM

Good rowing technique is about speed of application of power and not just brute strength.

Comment #88 - Posted by: David T. - M/54/5'8"/185 at February 24, 2014 6:25 AM

The table below illustrates the settings recommended by the Amateur Rowing Association and used by Great Britain's international rowing teams for testing and training.

Comment #89 - Posted by: David T. - M/54/5'8"/185 at February 24, 2014 6:25 AM

With your damper settings... the numbers 1-10 are different for each machine. If you want to discuss "Drag", go into the Drag Factor menu, before you workout..and post that number here. It'll be a slight change in thinking, but it's more Measurable and Repeatable than the 1-10 on the side, as it's an actual calculation of the drag of the machine's individual flywheel, vs. a non-calibrated damper lever.

TL;DR--Post Drag Factor instead of lever setting.

Comment #90 - Posted by: Rich at February 24, 2014 6:25 AM

Recommended Drag Factors
Lightweight women performance athletes 125
Heavyweight women performance athletes 130
Lightweight men performance athletes 135
Heavyweight men performance athletes 140
(from this forum: http://www.c2forum.com/viewtopic.php?f=10&t=13408 )

Comment #91 - Posted by: David T. - M/54/5'8"/185 at February 24, 2014 6:27 AM

10k Row

37:07

Comment #92 - Posted by: M44 Joris at February 24, 2014 6:28 AM

2k 10:20

Comment #93 - Posted by: Josh M. at February 24, 2014 6:31 AM

Big shout-out to the Crossfit Dublin Seminars instructors Steve, Davs, Rob and Jonny. Thanks a million guys you made the weekend both hilarious and incredibly informative. Also watching you guys absolutely crush those workouts while we were eating lunch both inspired and terrified me! Many thanks guys. Go n'eiri an bothar leat!

Comment #94 - Posted by: Dave K at February 24, 2014 6:32 AM

Big thank you to the L1 trainers Steve Davs, Rob and Jonny. You made the weekend both educational and hilarious. Watching you guys work out during the lunch breaks has inspired and terrified me. :)Much respect guys your passion for what you do really came across.

Go n'eiri an bothar leat!

Comment #95 - Posted by: Dave K at February 24, 2014 6:37 AM

37:48.
i think this is the first time i've done a 10k for time rather than just recovery so i found it a tough distance to pace. just set a decent pace for the first 4-5k then started doing negative splits thereafter and really turned it on for the last 2k. probably could've been more aggressive overall as i felt completely fine about 2-3 mins after i was done. when this wod shows up again on Wednesday i'll know to go harder the first half and extend my final sprint to 3k. yep i'm calling this wod again in 2 days.....just a feelin

Comment #96 - Posted by: alex nettey at February 24, 2014 6:41 AM

The drag factor is a personal preference. It also depends on your technique. The lower the drag factor, the higher the flywheel will spin. You need to be able "catch" the stroke faster with a lower drag factor. My personal preference is around 110. I usually keep this setting for every distance I row. Only my tempo (strokes per minute) will change for different distances.

I did the 10k row with drag factor 109 (about 4.5 on the erg I was on), with a steady stroke rate of 24. Only the last 2k the average stroke rate was 27.

Time: 37:07 (~ 1:51.3 / 500m) 2k split times: 7:30 | 7:30 | 7:28 | 7:25 | 7:13

Comment #97 - Posted by: M44 Joris at February 24, 2014 6:43 AM

I was in the level one cert at Alamo Crossfit in San Antonio. I would like to give a huge thanks to Alamo Crossfit for hosting the cert and allowing me to go it was an amazing box and the people were even better. I really would like to thank the trainers who spent the weekend to train us y'all are seriously an inspiration to me and just seeing how pationate you all were really boosted how much I love Crossfit and can't wait to share my love for it with others. So Abbi, Chase, Ron, Ian, Lance, Eric, and Gale thank you all so much, you really made the class a fun experience and I would love to be able to keep in touch. Thank you all again!

Comment #98 - Posted by: Nick Harrison at February 24, 2014 6:49 AM

I'm blown away by all these sub-40 times.

Comment #99 - Posted by: Brad B 34/m/6'2"/170 at February 24, 2014 6:52 AM

43:42

Comment #100 - Posted by: BW at February 24, 2014 6:54 AM

Coaches Prep in Atlanta with Chuck, Russell, and Joe was an eye-opening experience. I highly recommend this for anyone who wishes to coach professionally.

As always, the level of instruction was top notch. Thank you guys so much for the work and care you put into each weekend. Thanks also to my fellow course-mates. I learned a ton from the feedback and I sincerely enjoyed interacting with you all.

Comment #101 - Posted by: John Prince at February 24, 2014 6:58 AM

@Elle #52, a 5 mile run would only be a good sub of it takes you 39-45 minutes (what most of us are rowing 10k in).

And nobody should be doing 1,000 sdhp.

Comment #102 - Posted by: Gavin at February 24, 2014 7:08 AM

Congrats David, Alex and Amador on winning the push-up WOD!

Comment #103 - Posted by: Gavin at February 24, 2014 7:12 AM

10k row

Time: 36:55

(1:50.8/500m)

Comment #104 - Posted by: Thomas Mermod at February 24, 2014 7:12 AM

10k row

Time: 36:55

(1:50.8/500m)

Comment #105 - Posted by: Thomas Mermod at February 24, 2014 7:14 AM

How about a Fran-Cindy Threesome WOD?

21-15-9
Thruster (95#/65#)
Pull-up
Pushup
Air Squat

Comment #106 - Posted by: Dan at February 24, 2014 7:17 AM

So fun! I learned so much. Our coaches were fun and awesome teachers! Thanks for a great weekend.

Comment #107 - Posted by: Brooke Ehlinger at February 24, 2014 7:21 AM

10k
32:24

Comment #108 - Posted by: k at February 24, 2014 7:30 AM

10k
32:24

Comment #109 - Posted by: k at February 24, 2014 7:30 AM

Excellent level 1 course at CrossFit Fury in AZ. Great instruction and enthusiasm. Cherie Chan was insightful and kept things moving, Chris Spealler gave great insight into programming, Zach Forrest laid out good info about nutrition just to name a few of the many highlights. So to them plus Doug, Adrian, Dave, Matt, big thanks for your time and support of the CF community! - Nick

Comment #110 - Posted by: Nick Mendez at February 24, 2014 7:37 AM

42:40

Comment #111 - Posted by: Matt at February 24, 2014 7:42 AM

M/26/6'/176#

row 10k at damper 10

38:22

First time I've done 10k row and now my glutes are on fire.

Comment #112 - Posted by: Przemek at February 24, 2014 7:45 AM

Jim R, sub 35 is hauling. Nice.
Great job Joe Northside, Gavin & D.S.

I'll do this one over lunch break today.

Comment #113 - Posted by: Glorybelle 5'5/135/44/F at February 24, 2014 7:57 AM

M/23/5'11"/185

43:57.5 RX'd.

Comment #114 - Posted by: MilesForks at February 24, 2014 7:59 AM

First time posting. Been doing crossfit for a little over 2 months. No rower so I ran 5 miles on a treadmill at 1 inch incline...37:50

Comment #115 - Posted by: Devon at February 24, 2014 8:06 AM

43:23 On Feb. 15th

Comment #116 - Posted by: Casey Pierce at February 24, 2014 8:11 AM

#109 k
Sure that 32:24 10k is not a typo? If not, you have the fastest time in the world in the past two years compared to the Concept2 online logbook!
http://log.concept2.com/rankings.asp

Comment #117 - Posted by: David T. - M/54/5'8"/185 at February 24, 2014 8:12 AM

Coaches Prep course in Atlanta this weekend was AWESOME!!!! I learned so much about seeing and correcting movements this weekend. I really think this weekend seminar has put me on the right path to become a better coach and athlete.

Comment #118 - Posted by: Alexander M. at February 24, 2014 8:18 AM

What great weekend at Corssfit X Factor in Portland. Coach Kurtis and team do a great job!

Comment #119 - Posted by: Wade at February 24, 2014 8:19 AM

M/30/6'1"/208
41.38.0
First 10k! Avg HR 155. Now that I know the pace will work harder and do better next time.

Comment #120 - Posted by: Cervio at February 24, 2014 8:27 AM

Eric O'Connnor WHEW! ESPN filming FRAN at the Level 1 cert at Alamo CrossFit in San Antonio, nice work brother. I really want to thank you and your great staff (Gale, Lance, Abbi, Ron, Ian and Chase) for an amazing weekend. The course was outstanding. Thanks again.

Comment #121 - Posted by: Edward B at February 24, 2014 8:31 AM

@116 David, every time we do a row-only WOD, somebody posts times that are world-records. Either they go for the wrong distance or they aren't using a C2 or they are trolling.

Comment #122 - Posted by: Gavin at February 24, 2014 8:39 AM

#71...WOW!!!

53:04

Comment #123 - Posted by: mike vinson 46/5'8/215 at February 24, 2014 8:51 AM

38:47 rx

Comment #124 - Posted by: Bryan at February 24, 2014 8:52 AM

The Level 1 Seminar in San Antonio was a blast. The coaches showed us everything really well. I didn't think I had a lot of faults but they corrected me and I'm glad they did. Eric O' Connor, Gale, Chase, Abi, Ian, and Lance really made the weekend fun. Non stop learning along with non stop laughing. It just shows how strong the crossfit community is. Thanks guys

Comment #125 - Posted by: Michael M at February 24, 2014 8:53 AM

10k row:
41:15.1

My advice, roll off the rower. Don't try to stand up, it doesn't end well. Legs = jello.

Comment #126 - Posted by: Thomas Halloran at February 24, 2014 9:02 AM

39:16

Tape the base of your middle fingers. I got a blister on each one

Comment #127 - Posted by: Tom at February 24, 2014 9:10 AM

10k row:
41:01.5/2:03.0/19spm
M/37/5'11"/76kg

Comment #128 - Posted by: Ben Whipps at February 24, 2014 9:17 AM

M 45 years 180 cm
Damper on 10
10 k @ 39:03

Comment #129 - Posted by: Simon at February 24, 2014 9:20 AM

Male 45 10 k @ 39:03

Comment #130 - Posted by: Simon at February 24, 2014 9:21 AM

42.02 rx'd

Comment #131 - Posted by: Jbs at February 24, 2014 9:29 AM

41:44.1 damper on 5

Comment #132 - Posted by: chrisfitjax at February 24, 2014 9:33 AM

44:30, hungover as hell after the 24th bday. Max resistance. Good detox. #workhardplayhard

Comment #133 - Posted by: Getsalotofchow at February 24, 2014 9:50 AM

M/29/72kg

Row 10Km - 44:02

Comment #134 - Posted by: Simon Murray at February 24, 2014 9:56 AM

42:48.2

(2:08.4/500m) damper on 4

Comment #135 - Posted by: Kevin C. (M/54/5'11"/174) at February 24, 2014 10:03 AM

Это было просто круто! Огромное спасибо замечательным тренерам, за отличное настроение, кучу полезных знаний, за веселое общение и непередаваемые впечатления! Никогда Вас не забуду!

Crossfit ГЕРАКЛИОН 19-20 февраля

Comment #136 - Posted by: Natali at February 24, 2014 10:03 AM

Great effort Gavin, Joe Northside, and D/S.!

Comment #137 - Posted by: Kevin C. (M/54/5'11"/174) at February 24, 2014 10:03 AM

You too Jim! Too bad you ran out of time.

Comment #138 - Posted by: Kevin C. (M/54/5'11"/174) at February 24, 2014 10:06 AM

Birthday WOD 2014
5 rounds, 3 minutes work and 1 minute rest:
3 cleans, 135#
6 push-ups
9 K2E

1: 2+9
2: 2+2
3: 2+1
4: 2+2
5: 2+2

196 total reps

Comment #139 - Posted by: MF M/31/5'11/170 at February 24, 2014 10:10 AM

M 43/185/6'
Did Cindy instead. 20 rounds+10 push ups.

Comment #140 - Posted by: Munster at February 24, 2014 10:11 AM

Thanks to all the red shirts in Columbus, Ohio. They were the most professional staff. You all made the expieience so worth every penny. The knowledge that I gained over the weekend was just mind blowing. Looking forward to being able to take that and help others get fit and healthy.....
Thanks Matt, Austin,Yuri, Todd, Lindsey,and Natosha...
You are the best in my book..oh I don't want to forget Maddy and Bridget as well.

Thanks all... Greg M.

Comment #141 - Posted by: Greg McQuaid at February 24, 2014 10:20 AM

At the risk of bad jokes what would be a good stroke rate
Thanks in advance. Good job Joe N., Kevin C., Jim R., Gavin

Comment #142 - Posted by: D.S. F 52/5'6/117 at February 24, 2014 10:22 AM

42:58

Felt logy, and now I have a blister on my hand. Ugh.

Comment #143 - Posted by: Bill M. m/49/5'3"/135 at February 24, 2014 10:24 AM

Nice job Kevin, Joe and D.S. This was a nice workout to return to after traveling for a week...

Comment #144 - Posted by: Bill M. m/49/5'3"/135 at February 24, 2014 10:27 AM

50:45 m/46/6'0"/190
As Rx'd

Comment #145 - Posted by: MDT at February 24, 2014 10:27 AM

Bill- welcome back! Sorry to hear about the blister. I taped up beforehand, for that reason.

Thanks for letting get you on a workout. It has been a long time! May not happen again, for a long time!

Comment #146 - Posted by: Kevin C. (M/54/5'11"/174) at February 24, 2014 10:38 AM

D.S., I'll suppress my instinctive answer and say that I normally end up in the 28-31 strokes/min range.

Comment #147 - Posted by: Jim R./51/5'8"/160 at February 24, 2014 10:39 AM

What a weekend I had in Crossfit Dublin,thought I had a good air squat haha how I was wrong...brilliant lectures,demonstrates and teaching cues from Steve Davs Johnny and rob..four sound lads

Comment #148 - Posted by: Stephen O'Rourke at February 24, 2014 10:41 AM

Row 10k 42.21, first 10k row

Comment #149 - Posted by: Apolloswabbie 72" 195# 49 at February 24, 2014 10:41 AM

Comment #71 - Posted by: Rickey H. at February 24, 2014 4:39 AM

Dude, that takes big ole brass ones ...

Comment #150 - Posted by: Apolloswabbie 72" 195# 49 at February 24, 2014 10:46 AM

So mine ha. ha. Is 32-33 and drag factor is 116-118. Should I be moving faster?

Comment #151 - Posted by: D.S. F 52/5'6/117 at February 24, 2014 10:49 AM

Kevin -- I should have given a bit more thought to my prep today.

Jim -- sorry I missed you in my last post -- lol at "suppress my instinctive answer"

Comment #152 - Posted by: Bill M. m/49/5'3"/135 at February 24, 2014 10:49 AM

M/25/6'2"/215#

10k
37:43

First time rowing 10,000m & I never want to do it again.

Comment #153 - Posted by: Spencer C. Hendel at February 24, 2014 10:50 AM

44:23 rx'd

First 10k.

Comment #154 - Posted by: Matt von L (27/m/6'0"/190) at February 24, 2014 10:58 AM

44:23 rx'd

First 10k.

Comment #155 - Posted by: Matt von L (27/m/6'0"/190) at February 24, 2014 11:02 AM

44:23 rx'd

First time doing 10k row.

Comment #156 - Posted by: Matt von L (27/m/6'0"/190) at February 24, 2014 11:02 AM

44:33

Comment #157 - Posted by: Ronin at February 24, 2014 11:03 AM

What a great weekend this was! Full of badassery and crossfit awesomeness. I enjoyed every bit of it. The coaches were not only highly knowledgeable in the course but hilarious as well. I got some of my first assisted muscle ups post accident on Sunday. Big thanks for that. Hope to see everyone kicking ass out in the crossfit community. Stay strong!

Comment #158 - Posted by: Krystal Cantu at February 24, 2014 11:04 AM

@Gavin, D.S., Jim R, Kevin C, Bill M - great effort today, everyone!

@Glorybelle - thanks! I'm torn: I don't like to say "good luck," but then again "break a leg" might be wrong for The Open too haha

@Bill M. - welcome back!

@D.S. - I believe I stayed around 18-19 strokes per minute, with a 2:05 average 500m split. Since you're already moving pretty fast (32-33 SPM), you might do better by trying to pull harder on each stroke rather than increasing your SPM. Can someone with actual C2 knowledge confirm this?

Comment #159 - Posted by: Joe Northside m/35/70"/195 at February 24, 2014 11:07 AM

filtered

@D.S. - I stayed around 18-19 strokes per minute, with a 2:05 average 500m split

Comment #160 - Posted by: Joe Northside m/35/70"/195 at February 24, 2014 11:08 AM

double filtered, I give up

Comment #161 - Posted by: Joe Northside m/35/70"/195 at February 24, 2014 11:08 AM

CrossFit Kids Cert at Mayhem hands down best experience! Solid energetic instructors. Wish it was longer! Thanks to all the great instructors for putting on a jam up weekend for a great cause.

Comment #162 - Posted by: Mike at February 24, 2014 11:17 AM

good timing, thx admin ;)

Comment #163 - Posted by: Joe Northside m/35/70"/195 at February 24, 2014 11:22 AM

Bill glad to have you back also and thanks for the help everyone.
So raise the damper. I will try that. I no I'm short for rowing but 49 minutes seems so slow
Thanks Joe N.
Good luck Glorrybelle

Comment #164 - Posted by: D.S. F 52/5'6/117 at February 24, 2014 11:32 AM

44:22 rx'd

Please don't let a 10k come up during the Open.

Comment #165 - Posted by: brett_from_wylie at February 24, 2014 11:35 AM

Joe -- thanks! My stroke rate is closer to D.S. -- those of us with shorter arms and lighter BW have to keep it higher because we're getting less chain travel with each stroke. Pulling harder is do-able on shorter rows, but you can't maintain it over 10K (at least I can't).

Comment #166 - Posted by: Bill M. m/49/5'3"/135 at February 24, 2014 11:35 AM

Apologies for the threepeat. Filtered.

Comment #167 - Posted by: Matt von L (27/m/6'0"/190) at February 24, 2014 11:38 AM

44:37

Comment #168 - Posted by: Angie at February 24, 2014 11:39 AM

44:37 f/34/5'10"/180

Comment #169 - Posted by: Ang at February 24, 2014 11:41 AM

Not as bad as I thought.
40:27

Comment #170 - Posted by: Kyle Hanigosky at February 24, 2014 11:46 AM

43:48.9

10k m

Comment #171 - Posted by: bb m/53/5'10"/170 at February 24, 2014 11:47 AM

M/33/5'8"/193

Rx'd, damper on 5. 42:02.

Farthest distance in one session for me by, oh, about 5k. Loved it.

Comment #172 - Posted by: Chris Luka at February 24, 2014 11:57 AM

41:56 10k 7th damper

Comment #173 - Posted by: DuggieFre5h at February 24, 2014 11:59 AM

41:30

Comment #174 - Posted by: matthew sturch at February 24, 2014 12:06 PM

39:06:04

damper @7

Comment #175 - Posted by: Craig Beveridge 39/M/5'11/210 at February 24, 2014 12:20 PM

41:18

Comment #176 - Posted by: Chris O m/33/177 at February 24, 2014 12:25 PM

39:13
Pacing up front was poor. Had some left in the tank on the back end.

Comment #177 - Posted by: David D at February 24, 2014 12:28 PM

40:53.4 (pr)
Pr at 5k split too (19:55)
2k split at 7:56

Compare to:
http://www.crossfit.com/mt-archive2/008916.html

Comment #178 - Posted by: mlt at February 24, 2014 12:29 PM

Helen of Troy

3 rounds
400 m row
21 KB swings @ 44
12 Pullups
10 Toe to Bar

(10:49)

Forearm killer!

Comment #179 - Posted by: Dillon Youngman at February 24, 2014 12:31 PM

53:42.5 RX
2:41.1 avg/500m

Comment #180 - Posted by: Greg at February 24, 2014 12:32 PM

Great weekend! I attended the L1 seminar at Firepower (Milton, Canada) with my brother and had an amazing time!

Thanks Denise, Austin, Keith, Matthieu, Gregg and Lindsey! The coaching was top-rate and the lunch-time WODs were jaw-dropping. Thanks for the great introduction to the world of CrossFit.

Comment #181 - Posted by: Josh W at February 24, 2014 12:33 PM

Coach's Prep course was fantastic. Chuck, Russell, and Joe presented a great cohesive learning environment! Forced me to think outside the box and realize knowledge is better when made simple and clearly communicated! Great group of participants to spend the weekend with - building a bigger and better community! Inspired to raise the bar!

Comment #182 - Posted by: Yvette C. at February 24, 2014 12:56 PM

Got to 8257 meters and my C2 Rower died! AHHH!! Was at 31:47. Sad day.

Comment #183 - Posted by: Zachary at February 24, 2014 1:03 PM

Time: 27:81
Age: 16

Comment #184 - Posted by: Sander Borgli at February 24, 2014 1:04 PM

42:16.8 damper@4
Looks like I new to invest in a seat pad for my rower.
Hemroid city!

Comment #185 - Posted by: Kri$ at February 24, 2014 1:10 PM

One of the best weekends EVER in Goodyear, AZ learning from the BEST!!! Thank you so much for pouring so much into us...it's incredible to see how much you LOVE and BELIEVE in what you do!!!

Comment #186 - Posted by: Janelle at February 24, 2014 1:10 PM

43:16.6, damper on 10

Comment #187 - Posted by: Fred 39/176/78 at February 24, 2014 1:36 PM

43:16.6, damper @ 10

Comment #188 - Posted by: Fred 39/176/78 at February 24, 2014 1:37 PM

47:02, as Rx'ed

Comment #189 - Posted by: Carole (F/55/5'6"/135) at February 24, 2014 1:40 PM

10K row; damper set to 4 1/2

41:49 as Rx'd

Noticing a bunch of times in the high 30's with damper settings of 10. Wondering if a higher damper setting = harder pull would have made a difference. Something to try next time.

Comment #190 - Posted by: Glenn M/44/70"/190 at February 24, 2014 1:41 PM

First 10k row 43.16. 186cm 100kgs

Comment #191 - Posted by: BelcoMark at February 24, 2014 1:45 PM

10K row

Time = 39:04

Comment #192 - Posted by: Paul S M 35/6'0"/190 at February 24, 2014 1:57 PM

10K row damper = 4

Time = 39:04

Comment #193 - Posted by: Paul S M 35/6'0"/190 at February 24, 2014 1:59 PM

48:06.6

Comment #194 - Posted by: B. Rhaly at February 24, 2014 2:21 PM

49:26

I could not get into a groove on that rower to save my life. Felt like I was fighting it the entire 10K.

Comment #195 - Posted by: Glorybelle 5'5/135/44/F at February 24, 2014 2:27 PM

43:15rx

could you imagine this with SDHP?!

Comment #196 - Posted by: Rian Moe at February 24, 2014 2:28 PM

Sander @#184

It appears you just broke the world record for your age group by over 4 minutes.

Comment #197 - Posted by: Brad B 34/m/6'2"/170 at February 24, 2014 2:30 PM

@Angie, Carole and Julie, good job today!

Comment #198 - Posted by: Glorybelle 5'5/135/44/F at February 24, 2014 2:49 PM

Had an amazing weekend with such AWESOME trainers that are very encouraging and friendly, as well as the many people I had the great pleasure of meeting in the program as well! Crossfit Fury in Goodyear, AZ is AMAZING and was so wonderful to open their facility to us!!! I wish I was there for more fun today!!!

Comment #199 - Posted by: Amanda at February 24, 2014 2:51 PM

@Glorybelle- thanks. You too!

Best of luck with the open!

Comment #200 - Posted by: Carole (F/55/5'6"/135) at February 24, 2014 2:58 PM

38:41 rx Damper set to 7 on a C2.

This was particularly septic. I struggled with proper form up until the rest 2k and then it kinda 'clicked'.

Comment #201 - Posted by: Dave K at February 24, 2014 3:17 PM

First time rowing more than 3000 meters. Wanted to go sub 40:00 but fell off between 6 and 8k. Finished strong.

41:10 r'xd

Comment #202 - Posted by: Konrad at February 24, 2014 3:17 PM

Rx'd 40:47

Comment #203 - Posted by: CaseyAcree at February 24, 2014 3:18 PM

18/m/180lbs

First time I've ever rowed 10k halfway in I was second guessing myself, then I thought of all the reasons not to quit.

Rx'd
10,008m
36:07

Comment #204 - Posted by: Cole at February 24, 2014 3:25 PM

39:02

Comment #205 - Posted by: Rob Moloney at February 24, 2014 3:37 PM

First post on here. Managed to misread it and thought it said "run" 10k. Not sure how that compares to rowing, but I did it in around 56 minutes.

Comment #206 - Posted by: Striegler at February 24, 2014 3:39 PM

Based on people's times, I subbed a 45 minute stationary bike ride for the row.

Cash Out: 45 lb. KB Swings, 75 reps

Comment #207 - Posted by: Suds at February 24, 2014 3:48 PM

40:45 rx'd

Good job to everybody! True Warriors ;)

Comment #208 - Posted by: Philippe Bies at February 24, 2014 3:50 PM

41:58 Rx'd

Damper setting at 135 (thanks for all of the erg info, everyone).

Every time I wanted to quit, I remembered that a 21k row was probably on the horizon.

Comment #209 - Posted by: buffedout at February 24, 2014 4:05 PM

44:48

Comment #210 - Posted by: Matt at February 24, 2014 4:17 PM

40:30

Comment #211 - Posted by: Ramsey at February 24, 2014 4:20 PM

Preparing for a canyon hike so I subbed today with Woodchopping : one standing block 11" maple and 1 underhand 13" maple.
Nice work on the rowing everyone!
That must of felt like a trans Atlantic crossing! ;-)

Comment #212 - Posted by: ChuckB M/56/5'11"/165 at February 24, 2014 4:20 PM

Back Squat 1-1-1-1-1-1-1 reps
185 - 215 - 235 - 255 - 265 - 270(pr) - 225

Comment #213 - Posted by: Joe Northside m/35/70"/195 at February 24, 2014 4:36 PM

41:45 10k row thanks for the push with the goal

Comment #214 - Posted by: Jerry OSullivan at February 24, 2014 4:58 PM

46:18 Rx'd

Comment #215 - Posted by: TK M/45/5'9"/180 at February 24, 2014 4:59 PM

45:06

Wasn't sure if I could make it through but I did.

Comment #216 - Posted by: Price at February 24, 2014 5:03 PM

Last time 43:07. Today 40:47! New PR! Next time under 40 minutes. Damper at 5 drag 135.

Comment #217 - Posted by: Kurt M/40/190 at February 24, 2014 5:14 PM

10k Row 45:37.2.

PR. First time ;-)

Comment #218 - Posted by: Brad B 34/m/6'2"/170 at February 24, 2014 5:15 PM

Awesome course Saturday at Alamo Crossfit SA. Great coaches

Comment #219 - Posted by: benito solis at February 24, 2014 5:30 PM

42:06 First time, harder mentally than physically! Damper at 6.5 F/32

Comment #220 - Posted by: Mandy Zimmerman at February 24, 2014 5:36 PM

44:16

Comment #221 - Posted by: lucio1928/42/182/98 at February 24, 2014 5:44 PM

41:49

Comment #222 - Posted by: Anthony at February 24, 2014 5:50 PM

48:16. Congrats to the push up content winners!

Comment #223 - Posted by: Rowan M/5'5"/150/49 at February 24, 2014 5:54 PM

41:04. Damper at 5.5. First 10k ever. Not as bad as I thought it would be. Love the rowing workouts.

Comment #224 - Posted by: Saggars M/46/6'1"/192 at February 24, 2014 5:54 PM

Male: 5'11"/182lbs/18yr-old

finished 10k in 42:11

5k splits:
20:35
21:36

Comment #225 - Posted by: Will Todd at February 24, 2014 5:58 PM

As Rx
42:41.4

M/33/71/183

Comment #226 - Posted by: Drew at February 24, 2014 5:59 PM

M/6'/180/42
Did the push-up/5k wod first then 5 hrs later did the 10k

5k- 18:24
10k- 39:54

Comment #227 - Posted by: Joad at February 24, 2014 5:59 PM

10k - 39:35

Comment #228 - Posted by: Matt M at February 24, 2014 6:09 PM

Him
Ran 10 k outside. 57:03

Comment #229 - Posted by: Texas couple at February 24, 2014 6:21 PM

M/26/88/189

40.21

Damper at 8

Comment #230 - Posted by: Kirby at February 24, 2014 6:27 PM

Father: Rx 47:43
Son (14yr old) 54:13

Comment #231 - Posted by: Clay at February 24, 2014 6:38 PM

10k Rx
43:10
Suck it C2!

Comment #232 - Posted by: Jason at February 24, 2014 6:47 PM

Sweet WOD

Comment #233 - Posted by: Chris Dudley M/ 5'9 / 225lb / 29 at February 24, 2014 7:04 PM

EAL 2000k row 11:06

Comment #234 - Posted by: ccraft at February 24, 2014 7:07 PM

M/46/190/5'11
42:58
PR'd Annie right before @ 6:53
A Good birthday all the way around.

Comment #235 - Posted by: Larry Moss at February 24, 2014 7:08 PM

42:39. That's the first time I have done that. I plan and doing it again soon and breaking the 40 min mark

Comment #236 - Posted by: Brandon Murray at February 24, 2014 7:22 PM

10k Row
48:07
Subbed for SDLHP'S
I'm smoked. Congrats to the winners of the push-up contest and good job to everybody who posted. Keep it up.

Comment #237 - Posted by: David Barnard at February 24, 2014 7:29 PM

45:05 rx

Comment #238 - Posted by: Goose M/35/73"/195 at February 24, 2014 7:35 PM

10k row 41:38

Followed by a 325# 10RM deadlift

6'1"/220/26/m

Comment #239 - Posted by: Derek "Papa Bear" at February 24, 2014 7:40 PM

37:23 subd W/ SDHP
550 W/ 35 lb bar

Comment #240 - Posted by: Apodigo at February 24, 2014 7:50 PM

10k Row 44:30
6'0/178/26/m First row of this type ever.

Comment #241 - Posted by: Luis "Little Bear" at February 24, 2014 7:50 PM

37:23 subd w/ SDHP
Did 550 w/ 35 lbs.

Comment #242 - Posted by: Apodigo at February 24, 2014 7:54 PM

10k row 42:44
6'1/221/42/M

Comment #243 - Posted by: Rodney gonzalez at February 24, 2014 7:58 PM

6'1/221/42/M
42:44

Comment #244 - Posted by: Rodney gonzalez at February 24, 2014 8:02 PM

First 10k row after a handful of 5k's. Almost two months out from reconstructive arm surgery. I'll take it!

41:25.3

Comment #245 - Posted by: Coach Hansen 72" 185# at February 24, 2014 8:29 PM

First 10K,
42:48

Comment #246 - Posted by: Travis at February 24, 2014 8:30 PM

10k - 39:23.03
M/50/220lbs
Crazy workout farthest row before today was 2k
Thought it would never end and a blister on my buttocks lol....
May need to modify tomorrow's row haha.....

Comment #247 - Posted by: Tom C. at February 24, 2014 8:30 PM

I iz slow, but I finished the dang thing. 52:03m damper = 6

Comment #248 - Posted by: V at February 24, 2014 8:33 PM

39:04 Rx'd

Comment #249 - Posted by: phill 37°21'41"N 118°23'43"W at February 24, 2014 8:40 PM

10k row
42:31

Comment #250 - Posted by: Jake Kiddoo at February 24, 2014 8:46 PM

41.35.3Rx

Comment #251 - Posted by: Sean Connolly at February 24, 2014 9:21 PM

As RXd

41:56

Navy Chief! Navy Pride!

Comment #252 - Posted by: Kyle M/31/5'11"/185 at February 24, 2014 9:33 PM

First time doing 10k row. The most I have ever done before this was 1000 straight. I have done 2500 broken up.

M/25/5'6"/147

43:30

Comment #253 - Posted by: Myko lucas at February 24, 2014 10:03 PM

49:16rx

Comment #254 - Posted by: Reymond.K at February 24, 2014 10:30 PM

Спасибо за отличные выходные! Лиа, Дрейк, Оли, Эрик, всем всем. Было круто))))

Comment #255 - Posted by: Timur at February 24, 2014 11:10 PM

40:06.7

As rx'd

Comment #256 - Posted by: Brett (25/M/188cm/79kg) at February 24, 2014 11:11 PM

m/35/205

41:56

Comment #257 - Posted by: ozi at February 25, 2014 12:27 AM

50:53 RX.

Damn.

Comment #258 - Posted by: Brent Fallon at February 25, 2014 12:43 AM

Great experience at the L1 training in Coconut Grove (Miami) this past weekend. Very humbling and at the same time very excited to see so many people investing their time to help others. Nicole, Mike, Sara, Courtney, Kristen and Jenni were all awesome. I love the excitement they brought to the training and I was impressed with their workouts on our lunch break. These guys and girls were Beasts! Thanks for everything!

Comment #259 - Posted by: Frank Todd at February 25, 2014 4:01 AM

46:24.0 First 10K Row Ever. Probably could have shaved a few more minutes off once I got into a rhythm I was able to maintain a under 2:10/500 meter.

Comment #260 - Posted by: JRAD (29/M/66"/185lbs/ at February 25, 2014 4:44 AM

49:14.1 as Rx'd

Holy burning buns!!

Comment #261 - Posted by: Dave H (M/38/5'8"/148) at February 25, 2014 6:14 AM

No rower available, subbed 10k run

47:48 (7:43 min/mile)

This definitely showed me that I haven't been running as much lately. Averaged low 7s for the first three miles then my legs fell apart through the rest. PR is 41:57.

Comment #262 - Posted by: Robert - 30/m/5'10"/159# at February 25, 2014 6:30 AM

10K Row (damper at 5)

38:37

Comment #263 - Posted by: DLong M/38/5'10"/185 at February 25, 2014 7:38 AM

M/49/150

as rx'd, 47' 22" still left in tank

Comment #264 - Posted by: David at February 25, 2014 7:58 AM

39:28

Comment #265 - Posted by: myles456 at February 25, 2014 8:03 AM

46:45
I thought this was going to be awful, but it got kinda fun after the first 5K.

Comment #266 - Posted by: Bayley (F/30/145) at February 25, 2014 8:17 AM

M/45/185

As rx'd:

38:43

More better faster

Comment #267 - Posted by: Marty at February 25, 2014 9:21 AM

40:47

Wanted sub 40 but the engine fell a bit short the last 2K. It was as awful as the last time I rowed 10K. Just miserable.

Comment #268 - Posted by: NateA M/32/6'3"/205 at February 25, 2014 12:18 PM

Row 5k

24:07

Comment #269 - Posted by: BBHaught at February 25, 2014 12:21 PM

Row 5k

24:07

Comment #270 - Posted by: BBHaught at February 25, 2014 12:21 PM

No rower. Biked 10m in just under an hour with a break at the midpoint.

Comment #271 - Posted by: Neo at February 25, 2014 12:40 PM

10,000m Row first time, 40:38 kept a consistent pace of 2:01/500m throughout, sprinted the last 2 minutes. Gloves helped, nice fun little workout. Will do again.

Comment #272 - Posted by: AC at February 25, 2014 12:42 PM

41:24

Anyone else's ass hurt?! Had to get a towel to use as a cushion half way through haha

Comment #273 - Posted by: kev at February 25, 2014 1:54 PM

First time ever on a rower! Got to 7,050 then had to hop off and run to class for an exam. Took me a semi-comfortable albeit sweaty 40 mins. Should've gone harder but had in mind to pace myself first time on. It was fun!

Comment #274 - Posted by: Leah at February 25, 2014 2:47 PM

49:17 @CrossFit Revolver Cancun

Comment #275 - Posted by: Scorpio at February 25, 2014 2:56 PM

44:50

Comment #276 - Posted by: Chris Dudley M/ 5'9 / 225lb / 29 at February 25, 2014 3:38 PM

First 10k row for me. Just trying to finish! 48 mins.

Comment #277 - Posted by: Bergman at February 25, 2014 6:20 PM

44.52

Comment #278 - Posted by: TB at February 25, 2014 7:31 PM

As Rx'd - 43:55

Comment #279 - Posted by: Cara at February 25, 2014 8:26 PM

51:06

Comment #280 - Posted by: Chrissy 32/F/4'11"/105 at February 25, 2014 8:27 PM

@CFReedley

Mat 39:59
Adrian 41:48
Raf 40:15

Comment #281 - Posted by: Matthew T 33/5'9"/210 at February 25, 2014 9:21 PM

What an awesome weekend, Karl,Jobst, Katie, Chris and Chad you guys rock...

Comment #282 - Posted by: Allan at February 26, 2014 12:27 AM

Managed 5k row: 19:23.9

Sprint more to get to 19 flat.

Props to all of you finishing 10k. Never done that, want to.

------------

5k row history

8.16.11 - 19:22.9
9.22.11 - 19:31.2
11.27.11 - 19:45
4.9.12 - 19:20.9
12.9.12 - 19:06
12.21.13 - 19.18.5 - strategy: < 2 min/500 for first 2k, then < 1:55 for next 2k, then < 1:50 for final 1000
2.25.14 - 19.23.9

Comment #283 - Posted by: matt h 52 5'11" 180# 3-9-11 at February 26, 2014 6:42 AM

40:49 rx'd

Comment #284 - Posted by: Tormod at February 26, 2014 8:59 AM

M/26/6'/190

Sub: 20K stationary bike

33:49

Comment #285 - Posted by: Tim at February 26, 2014 9:11 AM

m/35/5'9"/190

No access to rower.
Ran 10k @ 6,000ft elevation
55:16

Comment #286 - Posted by: Cade at February 26, 2014 10:43 AM

Increible experiencia; en la Ciudad de México tuvimos a los mejores couch, mil gracias por guiarnos por los caminos del crossfit y diez mil gracias mas por llevarnos por el camino de la pasión por nuestro deporte.
Maggie, Tefy, Joe, Gavo, Fer, Nuno, Uriel

Comment #287 - Posted by: Ricardo Ramire at February 26, 2014 10:43 AM

45:26

Comment #288 - Posted by: CM Brown at February 26, 2014 11:32 AM

45:26

Comment #289 - Posted by: CM Brown at February 26, 2014 11:33 AM

Rowed 5K

25:20

Comment #290 - Posted by: DRE at February 26, 2014 11:39 AM

56:13_ damper ALL THE WAY UP!

Comment #291 - Posted by: Mike P._ m/33/#190/5'7" at February 26, 2014 3:48 PM

44:27 rxd

Then Mary
9 rounds

Comment #292 - Posted by: hollyhog at February 26, 2014 4:43 PM

Well that hurt... 45:13 rx'd

Comment #293 - Posted by: Josh/20/176/5'6" at February 26, 2014 9:34 PM

Well done guys!!!!!! Exciting L1!! From Milan, Italy....with furor. ..;)

Comment #294 - Posted by: Fabrizio Bosio at February 27, 2014 12:36 AM

M/34/210

43:27

Comment #295 - Posted by: Galen at February 27, 2014 5:56 AM

M/34/210

43:27

Comment #296 - Posted by: Galen at February 27, 2014 5:56 AM

45:22 Rx

Comment #297 - Posted by: batman24 at February 27, 2014 6:16 AM

38:56

Comment #298 - Posted by: Trotter at February 27, 2014 6:46 AM

38:56
m/33/6'3"

Comment #299 - Posted by: Trotter at February 27, 2014 6:48 AM

As rxd damper at 5-6
Df 133

Comment #300 - Posted by: Troy at February 27, 2014 8:54 AM

M/20/80Kg Porto, Portugal
39:04

Comment #301 - Posted by: Guilherme Ferreira at February 27, 2014 10:16 AM

39:45

Comment #302 - Posted by: therozfather at February 27, 2014 10:53 AM

My first 10 K rows 42:17

Comment #303 - Posted by: David M44/119/192 at February 28, 2014 11:55 AM

This was one of the best certs I've done in the past. I recommend it to everyone even if they don't have any interest in coaching at all. You'll learn proper form and what to look for in your movement.

Rob, Davs, Johny, Steve you guys were amazing and made my trip all the way from Portugal so worth it. Thanks for everything. I'll be seeing you in a year at the CPC Cert.

Comment #304 - Posted by: Francisco Bastos at March 1, 2014 8:53 AM

Got 48:56 with the damper on 9, after doing 30min Fran.. Brutal WOD!!

Comment #305 - Posted by: Peter steinert at March 2, 2014 7:49 AM

(I know...I'm late commenting!)

Thank you so much San Antonio Red Shirt Team (feb 22, 23)!! I had an incredible amount of fun and learned so much. The energy the team imparted to the attendees was amazing and I'm still riding that high now!

BTW, I passed! Yesssss!

THANK YOU!

Terrence Pettit
Crossfit Level 1 Trainer

Comment #306 - Posted by: Terrence Pettit at March 2, 2014 2:03 PM

M/34/5'7"/168
RX 41:55

Comment #307 - Posted by: Mark Salzman at March 4, 2014 4:49 AM

45'46"

Comment #308 - Posted by: RAD at March 15, 2014 8:52 PM
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