Tuesday, 26 Apr, 2011

Posted by Mandee on April 25, 2011   |   63 Comments


Row 2K

Post time to comments.

Compare toΒ 080721.


We’ve Become a Nation of Takers, Not Makers” by Stephen Moore, The Wall Street Journal.




63 responses to “Tuesday, 26 Apr, 2011”

  1. Dennis says:

    What a motivating picture portraying some fit ladies. Awesome.

    Slept like a baby last night thanks to YOGA, which was also awesome. Gotta love CrossFit and YOGA. Train Hard, Train Smart, Train to Survive!

    • Michael K says:

      Dennis, you motivated me to run about two miles of barefoot pose on the grass last night with the Fleet Feet Matt’s Miles group. Casey made fun of me the whole time.

      I’m going to miss YOGA this whole week, but I’ll be back at it next week. Already seeing a FLEXIBILITY difference!

      • Casey says:

        One minute you were running in chuck tailors by yourself….then the next thing i know you are running barefoot in the grass by yourself. I was confused!

      • Patrick says:

        I hate to be the wet blanket… but,
        The whole barefoot, Chi running thing is cool and all… until you’ve spent a year rehabing a laceration with tendon injury wondering why every step you take causes a stabbing nerve pain into your big toe. Which didn’t get better until a shard of embedded glass worked its way to the surface. One of the happiest days of my life was digging that thing out.
        On the plus side… got better at rowing during that year.
        Unfortunately, you won’t see the sharp rock, broken bottle, rusted metal, etc that cuts you until afterwards.
        For me, it’s minimalist shoes. But, definitely Shoes! Learned my lesson the hard way.

        • Russell says:

          Yeah I tend to agree. All the benefits of improved running mechanics can be gained while wearing shoes. It’s one of those throw the baby out with the bath water things.

        • Eric Hedges says:

          I really have enjoyed the minimalist shoes. Now all I have to do is learn to run!

      • Josh Kennedy says:

        Will heartily concur with Patrick and Russell on this one. I train and race in more minimal shoes these days, to include 2-3mi runs in VFF. But save the pure barefoot running for known surfaces with little or no risk of foot lacerations.

        For instance, will do 10x50m or 20x50m barefoot strides on my front lawn after a good workout. Or during the summer months, when the Huntsville Track Club holds the X-C runs at John Hunt Park, will do the strides on the soccer fields there. Point being: i KNOW those places are free of debris (glass, rocks, etc).

  2. Tye says:

    7:13 on the row and 11:40 total for the row and the “buy out”. I’ll keep that part a secret so everybody can have a little surprise today.

    2 seconds slower than my PR, wasn’t happy about it.

  3. tracey says:

    I’m sick! I hate being sick!

  4. TashaW says:

    Love the pic! Get yo fit on, ladies!!

  5. Josh Kennedy says:

    6:58 on the row. Couldn’t do the buy-out (broken toe didn’t want to play), so I did a complex of HSPU and goblet squats (1.5pood)

  6. Larry Lowe says:

    7:25 row/14:32 total buy out

  7. Brian says:

    I love this pic of the 9:30 cult leader and her humble followers….

  8. Brady Wakefield says:

    8:17 on Row, 16:53 on total buy out… need some work on the buy out, but they were better than when they showed up in the open wod.

  9. Erin Atkins says:

    9:20 on row, 13:32 at end of buy out, although I modified the buy out.

    And also wanted to share some great news! Went to the Dr. yesterday after I had blood work taken, and I had some amazing results. After eating strict paleo with no cheats doing a Whole30 challenge and increasing my participation at CF, I’ve found a marked change in my body. BP was 92/60; pulse 69; all my nutrition info was in the desired range (sugar, vitamins, iron levels, etc.) and my cholesterol dropped by 20 points! It’s still 257, but this is a genetic thing for me. (My parents are a small people and both of them have cholesterol over 300). Regardless, my LDL increased and my HDL decreased, so I’m pleased with the results.

    Just wanted to share this to show that eating paleo and being more dedicated to my workouts has yielded great results!

    • Casey says:

      That is awesome!!!

    • Russell says:

      Erin, that is awesome! That is the stuff I live for.

      But… I think you maybe mean your HDL went up and LDL went down? πŸ™‚

      It is also important to remember that overall or total blood lipid level is virtually meaningless as a predictor of CHD or any other ailment. The most effective predictor of health derangement for these types of labs is hypertriglyceridemia, low HDL, or worse, the combination of both. LDL takes a lot of blame for heart-related disease but the hypothesis that fuels this sort of thought is so old that we weren’t even aware of the many sub-forms of LDL that can exists, to include the physical composition of the LDL particle and its “puffiness”, which determines how easily it can be bound to artery walls and is directly effected by….drumroll….high Carbohydrate diets!

      • Erin Atkins says:

        Haha- I always mix the two. Yes, you’re right. My HDL is 65 and my LDL is 178. The doc took one look at me and said, “uh. clearly it’s genetic” lol.

        • Patrick says:

          When looking at the population as a whole, total cholesterol levels in females is directly related to longevity. Plus, the choice of 200 as a normal cholesterol level was fairly arbitrary. I can still remember when 300 was considered a normal cholesterol level.

    • Michael K says:

      Congrats Erin, that’s great, all that hard work really paid off! Thanks for sharing.

    • DaveC says:

      That’s great to hear Erin!! πŸ™‚ Crossfit and a switch to a Zone eating style turned my blood profile totally on it’s head in a good way (indicating the root cause of the deadly quartet, whacked-out insulin, was coming under control). Very glad to see others taking control getting the same improvements. It’s amazing to me for a country in the midst of a health/healthcare crisis, that truly eating wisely and well hovers so far on the fringe.

      • Patrick says:

        Agribusiness and Pharmaceuticals have a lot to lose if people realize the truth. Follow the money.

    • Jamie Flynt says:

      Way to go Erin! I’m hoping for simliar results, one of the many reason I joined CF. Plus I really REALLY wanted to punch my doctor in the face when he told me to think about weight loss surgery; joined CF the following week. Now that I’m cutting carbs, I can only imagine myself hulking out if he said that to me again.

      Did 9:35 on the rowing, 15:35 total. For the buy out I did only 200 single under though. I’ll work up to it.

      • Carson says:

        Jamie, I will totally be your back-up if your doc says that to you again! Pffft!

      • Patrick says:

        Don’t be too pissed at your doc. After years of having weight loss discussions, I’ve found that 99% of patients don’t won’t to hear that it involves hard work and discipline. Spending the time to have this discussion while watching their eyes glass over really got old after awhile. Most patients want to hear about some sort of pill, shot or shortcut. If you show that your the 1% that’s not afraid to actually change your lifestyle… he/she will be impressed.

        • Carson says:

          I think that’s the bigger issue, though. This doc recommended weight loss surgery, not hard work…how is that a clinical recommendation? Who just jumps weight loss surgery?

          And kudos to Jamie for joining CrossFit instead of taking that recommendation!

      • Erin Atkins says:

        Glad to see you’ve put your “hulking energy” to good use at CF πŸ˜‰ From my own personal experience and from what I’ve seen in our fellow athletes, you will not fail to see results! You can’t help but to get stronger and fitter if you commit to the program and you will likely surprise yourself in the process! Just know that we’re here for support if you ever feel frustrated, tired, apathetic, or whatever. We’ve all been there. πŸ™‚

    • Ben says:

      Great work Erin!

      This may seem like a question with an obvious answer to you guys, but where would I go to have blood work or a physical done? I don’t have a family doc, and I haven’t had a physical in years. Assuming I did have one, I wouldn’t really know what to ask for.

      In a small way I regret not having this done prior to starting CF; it would be nice to be able to compare and contrast, but probably more importantly it’s probably a good idea to know where I stand on some of this stuff.

      • Erin Atkins says:

        Ben- I’ve only ever asked my family doctor, and I just go in and ask for a physical + blood work. I suppose those are the magic words to get a four-page print out of what your blood says about your health lol.

      • stacey says:

        i get a physical every January…high cholesterol runs in my family…so i always get that checked…it was like 215 and now its 170’s…

        I just get blood drawn and a chest x-ray…he says im too young for all the stuff the older peeps get.

      • Patrick says:

        It seems that Total Sports Care and Dr Cost, in particular, gets high marks.

  10. Russell says:

    Please do yourself a favor and watch this video posted on the CF Mainsite today… freaking hillarious:


  11. TashaW says:

    Has anyone worked out in a pair of New Balance Minimus shoes? My Inov-8s are a year old and I’d like to save them for future trail running (since they are so scarce these days) so I’m checking other brands for WODs that don’t include long runs. I really like the feel of these, but curious if anyone has tried them before I spend the $$?

    • Tasha,
      I hear they are good. NB is actually going to be coming to our gym on the 12th of May to do a product demo and shoe try-on. We will be doing a workout with the option of wearing NB products so you can test them out. Just got this worked out today so more info to follow soon!

    • Josh Kennedy says:

      Own both the Minimus Road and Trail versions, I have been happy with both so far (less than 50mi on each pair so far). Haven’t used for any CF WODs (i.e. jumping, squatting, etc), so no experience how they will do there.

      • DaveC says:

        I find them to be great for squatting and deadlifting, but I was wearing conventional (substantially padded) trail shoes before switching to them. I blew past my 1-rep max back squat the first day I wore them (doing sets of 3 reps to boot).

    • DaveC says:

      I have a pair (MT10GY)that are almost all I’ll use for Crossfit now that I have them. I like them a bunch, but have never tried Inov-8s or other comparable models from other manufacturers. So, with the caveat I am not an expert on what all is out there, I recommend them highly. One of the best athletic shoes I’ve ever owned.

    • TashaW says:

      Awesome input! Thanks, guys – I think I know what I’m asking for for Mother’s Day. And, Russell – that is AWESOME news. I have a feeling there will be great turnout for that. Eek – between that and the trunk show… Umm…. I can already feel my bank account wincing in pain!

    • Emily D. says:

      Season has them and she loves them. She calls them her “magic shoes” πŸ˜‰

      When mine wear out I will probably grab those.

      • TashaW says:

        Good to know!! Thanks, Em!

        And I’m a fan of “Magic Shoes.” That’s what I so fondly called Addison’s harness during the 7 weeks she was stuck in that thing. Only thing that helped keep me from bawling every time I looked at it….. So, “Magic Shoes,” it is!

  12. Carson says:

    8:30 even on the row today, and 15:07 total with a scaled buy out. Just one tenth of a second and I could have the next five points on my tracker sheet! Grr!

    Russell – I am stoked about the NB product demo! Can’t wait for more info!

  13. Jason says:

    Scaled down to 1000m row and 50 du 150 su. Today is the first day I can get into a full squat since last Monday’s lunge WOD. 4:12 on row, total 10:10. Felt good to be in the gym again.

  14. Ron Wood says:

    7:27 row

  15. Craig Herr says:

    6:58 for 2k row
    (buy out another 4:10-can tell i have not done them in awhile)

  16. Craig Herr says:

    Erin awesome that is why you are my teammate!!

  17. DaveC says:

    Today was the first Crossfit metcon I’ve done twice! My time improved 37 seconds down to 8:12, which I’m okay with even though I was really gunning to beat 8:00. Now the buyout was ugly because I sold out on the row, but que sera. Total was 14:18 scaled to singles, and a good two minutes of that was spent fighting to just stay on my feet.

  18. Tasha W says:

    9:09 row (sucked, but still at PR.) 12:15 total w 200 SUs. I could have done DUs, but at my pace, I’d still be at the gym trying to complete 200 of them! πŸ˜‰

  19. Ben says:

    9:03 on the row, and I did 200 single unders in 3… something. I don’t remember exactly I’m with Tasha, it would have taken me three hours to get 200 double unders.

  20. James Stranahan says:

    8:30 row 17:25 total scaled to 200 single unders

  21. Patrick says:

    5/3/1 DL: 250(5)-295(5)-335(10)
    5/3/1 Press: 115(5)-130(5)-150(8)
    2K row: 9:29… hamstrings started cramping at 1000m mark. Learned something though, if you start cramping on the rower, slow down the pace and take long hard pulls with a slower recovery phase. This kept the cramping muscle from tightening right back up.

  22. Christy Bergin says:

    8:08 PR ( by 3 sec) did at home so not sure about the buy out. But Tommy and I had fun doing it together.