Wednesday, 05 Aug, 2009

Posted by Mandee on August 5, 2009   |   35 Comments

Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

Post time to comments.

35 responses to “Wednesday, 05 Aug, 2009”

  1. Russell says:

    First WOD in three weeks. I think I’m glad to be back…

  2. Justin says:


  3. joe c says:


  4. Clint says:

    17:26 I think I might have been 16:46 can’t remember but it was a quick workout for sure my goal was 2 minutes per exercise but I messed that up first round was done in 5 minutes. I couldn’t sustain that pace and drifted every round a bit.

  5. joe c says:

    16:43(pr) russell had me and michael do this work out about 2 months ago my time was
    19.23. starting to see some improvement just need to improve on my strength and get my hips to work.

  6. Jakub Sikorski says:


  7. Katie says:

    Nice pic Joe! Good job on the PR

  8. James Lambert says:

    24:49 hopefully I am back to a more regular workout and sleep schedule.

  9. dankno says:

    I finished it.

    Russell — Thanks for not letting me quit.

  10. Zak says:

    17:07 my burpees suck.

  11. klowe says:


    THanks for hanging around Zak

  12. Hudson Slater says:

    15:46. PR by 1:11.

  13. Slade White says:

    Ok, I’ll be the first to admit that my diet is far from clean. I’ve been eating a lot of crap the last couple of months, so maybe that’s a big part of it. But I just don’t seem to recover between workouts. Just doing the warm up I could feel my arms and legs running out of gas. Today was not impressive. Managed a 20:12 with the ugliest burpees in crossfit history. I guess I need to give this zone diet a chance……..

  14. Robert Montgomery says:

    12-9-6-3 reps for time of: 155# Power Cleans / Burpees – 6:16

  15. Zak says:

    Not a problem Kevin.

  16. Patrick says:

    Diet plays a big role in recovery and a clean up month of Paleo/Zone may be what you need. But, a check of your training log may also be helpful. I use a calendar with Big X on workout days and Big 0 on rest/recovery days. You can easily see your consistency and spot patterns. Few months ago, I was having recovery problems and realized I hadn’t taken a back off/recovery week in several months.

  17. Karen says:

    20:09 PR by 24 seconds.

  18. Katherine Berger says:

    Things not to do before a workout such as this:
    1) eat a lunch that includes blackened fish
    2) row your 500m PR (1:49!!!)
    3) Take a muscle relaxer.

    That being said, my time was 19:41.

  19. klowe says:

    Katherine…..I can see getting away with #1 and #2. But #3 just makes NO SENSE at all!

    That is really funny!

  20. Kerri says:

    First timer…20:44- Did I mention that I hate running? Nevertheless, I do it diligently every time a WOD calls for it…=o)

  21. Michael says:

    That’s a pretty huge PR, Joe, awesome job. Especially since last time we only rowed 400m each round.

    Hoping to make this one up on rest day.

  22. zora says:

    My first one did it for 21:34 felt little better with my push ups but I still have long way to go by the way cut back on my daily r run just did 2.5 mils today had less energy after class.thanks Russel for pushing during my weak moments.

  23. Daniel says:

    Kat, next time drink a beer with that muscle relaxer and dead fish. Then tell us if you see Elvis half-way through “Fran”.

  24. Katie says:

    19:32 – first time

    Good job Kat on the PR! And your overall time was still awesome.

  25. Kerri says:

    Great job Katie! Told you that you had good time going!!!

  26. Amy Tankesley says:

    18:33-first time

  27. Mandy says:

    21:01- pr by more than 3 minutes

  28. JeffWomble says:

    20:10. First time doing this one, and I’m really learning to hate burpees.

  29. James p says:


    I subbed the row with SDLHP with the bar. Russell, can i get an official ruling as to how well that carries over? which one is harder? i’ve done both and i’m honestly not sure.

  30. klowe says:

    I”m gonna go with rowing being harder. The ERG puts tension on every muscle in the body for a prolonged period of time (the full stroke). Whereas a SDHP w/ 45# can pretty much be tossed up there with just the hip thrust.

    I really don’t see any sub for a row that equals a row.

    It has a unique suck all its own.

  31. Kiki says:


    Not too impressive…as much as I hate running (or as Russell calls my run, “duck shuffling”) it was probably the easiest part of this workout. But I’m sure I’d be much better at it if I could run properly. I was just happy to finish.

  32. ajlowe says:

    My first post…one day late. First time doing this one. Was doing well, relatively speaking. Unfortunately, my motherly duties were required during my last set of burpees. I was asked to change my son’s diaper! So disappointed!! So, my time was inaccurate due to diaper change and rest time while changing a diaper. Julian was wondering why I was shaking! Is this a CrossFit first?

  33. Mitch says:

    26:10 as rxd. DEATH to Burpees!!!! I hate them!

  34. James p says:

    I half agree with you, klowe. For you the bar is like a small stick. for myself, who happens to be a small stick, the bar actually causes some muscle fatigue that i don’t get with the rower. Also, if i get tired on the rower, i can slow down but still keep rowing. if i get tired with the bar i have to drop the bar. i think because of that fact the potential time loss is more significant with the bar. I’d be willing to wager that for every round of that workout i could keep my 500m row under 2:00. the bar was slowing me significantly on round 3.

    food for thought…..