Thursday, 01.14.10: Daily WOD

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E Caf

Complete 10 rounds:

Row for 1 minute, rest for 1 minute.

*Row for 1 minute as many meters as you can, rest one minute.
*Continue this cycle for a total of 20 minutes.
*Your score is the total amount of meters rowed - goal is row at least 3000 meters
*Penalty is 1 handstand push up for every 5 meters under 3000 meters.

Post total meters rowed and if any penalties were assessed to comments.

Compare to 122809

Protein Debate - Cordain vs Campbell

93 Comments:

1. Awesome! Last time I had to bust out 33 burpees due to lack of rowing skills. I cant do 33 HSPUs so I will row like a mad man.
Comment by Kenny T — January 13, 2010 at 8:20pm
2. Here comes the rowing pain. Making it worse is the front squats to start. I should have done 42 burpee pull ups last time, but skipped the penalty since it was almost midnight. I will have to attack this one way earlier in the day. Hopefully the boys will nap tomorrow so daddy can kill himself in the garage!
Comment by Joey S — January 13, 2010 at 8:29pm
3. So we only row for a total of 10 minutes correct?
whast the 500m split for hitting exactly 3000 in 10 minutes. I know a 1:30 gets you there in 9 minutes
Comment by scott — January 13, 2010 at 8:53pm
4. I know the usual sub is SDHP but i don't really think i'd get the same effect that we're going for here. Could i sub running or anyone think of a better sub?
Comment by Fosco m/23/5'9/180 — January 13, 2010 at 9:03pm
5. That's me and my son. Thanks, John!!!!

Ryan
Comment by Ryan @ CrossFit 714 — January 13, 2010 at 9:36pm
6. Yeah i dont have a rower, if i could get an accurate substitute that would be great.
Comment by Ernie — January 13, 2010 at 9:48pm
7. I guess the sub would be 200 meter runs or jumping rope for 1 minute on and one minute off.
Comment by John — January 13, 2010 at 10:43pm
8. Boring! Lets not Repeat shit. this is the second repeat other than that the programing is great!
Comment by Colton Silveria — January 13, 2010 at 10:45pm
9. Newbie question, I just discovered CFF so bear with me please. Is this basically 10 rounds of 1 minute rowing and 10 1 minute rests?
Comment by Dan Schroeder — January 13, 2010 at 11:35pm
10. DWOD: 2990 m + 2 HSPU
that was great!
Comment by Max I — January 14, 2010 at 12:40am
11. Hey that kid can DL more than me.....
Comment by Big Al — January 14, 2010 at 12:42am
12. Colton - I hate repeating stuff 2. All we seem to do it lift weights, gymnastics and run and row. I am tired of always using the barbells and squatting. I agree repeating sucks. With all this repeating we are going to actually get good at something. Those pro athletes do the same stuff all the time. Olympic athletes do the same stuff all the time and look where they end up? Good at stuff. i agree lets never repeat anything and whats even better is the complain about free workouts. I say we complain and bitch about the training as often as we can so we repeat ourselves, then we might get good at something. If you can't tell this is my attempt at sarcasm.
Comment by Apex — January 14, 2010 at 1:42am
13. Dan--row a minute, rest a minute. do that 10 times.
Comment by Eamon — January 14, 2010 at 2:09am
14. Colton, I have to agree with Apex - but then again, I don't like to repeat stuff that has already been said.
Comment by Rick — January 14, 2010 at 4:07am
15. Colton Silveria, I looked for your post the last time we did this WOD, couldnt find it, what was your times?
Comment by JayBird — January 14, 2010 at 4:52am
16. SWOD 225-245-265-265-275; thought it was 5 sets

DWOD Rowing 3040 meters
Comment by Gabriel Wright — January 14, 2010 at 5:52am
17. College: SWOD 225/235/245/275/315 front squat.
2975 row, 15 HSPU.
Comment by Stone — January 14, 2010 at 5:55am
18. Hey guys, after reading the protein article, I am now a little nervous about overdoing protein, and was wondering if anyone had any experience with the supplement sponsoring the CF Games this year Progenex?

I just bought some to give it a shot, but the two types(growth and recovery) mixed have a combined 170 grams of protein according to the label. I have never seen such a high dosage in a supplement before. Can the body utilize this much after a workout (or at any time)? And if my BW is around 170 and I am getting another 100 + grams of protein in the day is this too much?

Sorry to not put this in a, I thought it relates to the article posted.
Comment by AJM — January 14, 2010 at 6:17am
19. Damn that repetitive bullshit kicked my ass today. I just cannot believe that even though we have done this before it still kicked my ass. Hahahaaha Colton c'mon dude!! I am just going to second the rest of the badasses on here that keep kicking your ass and then throw a reference to big Jay. What were your times last time?

Anyways - like last time(haha)Big Shane and me rowed back to back trying to reach 6000 in 20 min.
DWOD - 6367M combined. Last time was 2920. Big improvement. To bad it is repetitive(dumbass) Hell yeah big guy that was an ass kicker today.
SWOD - 5x1 Bench @ 305

Keep it coming Big John.

GFY!!

Comment by Trose — January 14, 2010 at 6:17am
20. thanks for the reply
Comment by Dan Schroeder — January 14, 2010 at 6:26am
21. ASWOD: 61kg Squat, 48kg Bench
DWOD: 2650m (was my goal...last time shot for 2500m...I scaled this one based on my lack of mass compared to everyone else here!)
Comment by Mary — January 14, 2010 at 6:28am
22. ASWOD
Back Squat 3x5 - 175# (10# jump)
Bench Press - 3x5 - 165# (no jump)
DWOD
2750m - this is actually what I was shooting for - there is no way I can pull 3000m

49/m/5'8"/180
Comment by LC — January 14, 2010 at 6:36am
23. bp 250x5x1/ row 44 strokes more than last time (distance measure does not work but i know 3k strokes and i far exceeded)
Comment by mike d 149 5'7" 34 — January 14, 2010 at 6:39am
24. Hahaha, you guys are killing me. Colton, I wont rip you too bad here. Just go back about 3 weeks and look at the CFFB Total workout. Go down the list of posts and count the PR's. What do you think? Not bad right? Most of the people in here have been training for years and look at those PR's. What do you think about repeating now? This stuff kinda works a little. I think John knows what the hell he is doing. Anyway, good luck and GFY!
SWOD: BP @ 330#
DWOD: well over 3000 so no hspu's for me and Trose. Trose you recovered yet? Yep, me neither....damn.
Comment by ShaneP — January 14, 2010 at 6:44am
25. Does "rest" mean full stop or paddling?

Comment by paulw — January 14, 2010 at 7:56am
26. Hello All. First time doing a WOD over here. I've been following the .com for the last three or four months. Today was a fun one. Hit 3K with 3:30 left. Felt good.

I look forward to following regularly.
Comment by Josh Murphy — January 14, 2010 at 8:03am
27. That is the coolest photo so far!
Comment by Darrell Otto — January 14, 2010 at 8:38am
28. swod: squat 3x5 @ 245lb, bench 3x5 @ 225lb
dwod: 3030m - thank god i don't have to do hspu's
Comment by icebear — January 14, 2010 at 8:50am
29. quick rowing machine question....when you stop rowing for 5 sec it freezes your stats. So during my rest period i rowed just enough to keep it running and tried to estimate how many meters it covered in that time. Then at the end I just subtracted that number. Seems inefficient but got me right on the nose at 3000m (well 3650m then i subtracted 65m x 10 rest periods for a total of 3000). Actually now that I think about it i should have only subtracted 9 rest periods as the last one doesn't really count.

In any case, any suggestions for not having to guess-timate?
Comment by josh — January 14, 2010 at 8:52am
30. ASWOD: 3x5 Squat at 220lb, bench at 160lb.
Comment by R.Lee_Seattle — January 14, 2010 at 9:06am
31. Josh--keep track of your "/500m" split times and multiply them out, then add them up.

e.g. Split 1 is 1:28 => (88s/500m) = (60s/ xm) => (60s/88s)*(500m) =340.91m

repeat for splits 2-10 and add them up.
Comment by T.B. Fetherston 21/ 5'10 — January 14, 2010 at 9:10am
32. SWOD: 5x1 @315 (didn't we just bench Monday? And the week before that?)
DWOD: No rower, so I did SDLHPs with the bar again. 321, 10 more than last time. I hope we repeat this soon so I can try for 330. Self-betterment is motivating to me, but I'm weird that way....
Comment by Josh 38/6'4/245 — January 14, 2010 at 9:26am
33. SWOD - Frontsquats at 140 kg
DWOD - 3150 m

Rowing is painful but good

Comment by Henrik — January 14, 2010 at 9:28am
34. @josh: on the c2 series rowers there is an option for intervals based on distance or time. dig through the menus a bit and you should be able to set it for 1 minute rowing and 1 minute rest w/o it turning off.
Comment by Nick — January 14, 2010 at 10:08am
35. PLEASE read the Protein Debate or rather realisticly, as much as you can stomach. PLEASE take time to read the argument you DIS-agree with. Great stuff to think about. Meat is awesome.
Comment by Ryan R — January 14, 2010 at 10:14am
36. @ Josh and Nick - Not only can you set the monitor for this time based interval, if you have the right display option, it will show you your accumulated meters for all intervals.
Comment by LC — January 14, 2010 at 10:51am
37. CSWOD: FS: 185-190-195-200-205-210(PR)
DWOD: no rower. instead alternated between row station at cable/pulley machine and SDHPs, both at 45#. total reps = 334.
Comment by Anthony R — January 14, 2010 at 10:56am
38. Bench 5x1 @295
WOD 3127, last time 3057
To quote (Trose, ShaneP, Big Josh) Damn, that repetitive bullshit kicked my ass today.

Thanks Big John for the BadAss WODs.

Comment by JayBird — January 14, 2010 at 11:29am
39. ASWOD: Squat 3x5 155 kg - Bench 92,5kg something like 4-4-3. FUCK!
My bench is friggin stuck. I did 3x5 at 92,5 kg just before X-mas. Now I've been stuck at the same weight two weeks in a row with failure.
Any good advice on what to do?
My squat, DL and power clean still increases every time, but my bench is friggin stuck. Should I go back some kilos and hope it will start to progress again?
Comment by Dixen — January 14, 2010 at 11:29am
40. ASWOD Squat 5x5 300lbs, Bench 5x5 270lbs ... WOD as rx'd 3172m, was real tough. 3 rounds in everything starts to burn pretty good
Comment by Bolt 24/6'2/216 — January 14, 2010 at 11:46am
41. SWOD: Bench 5x1 @ 275
DWOD: 2987 just missed it so 3 burpee pullups since I am incapable of doing hand stand push ups. But I was impressed how much I improved from last time. More than 500 m better this time around.
Comment by tim h — January 14, 2010 at 11:53am
42. I found the articles really interesting. I've been following Cordain's work for a few years now and generally agree with him (for example, I don't agree with his comments on saturated fat). Some of Campbell's comments in his rebuttal were interesting, but ultimately, not enough to sway me.

Personally, I suspect that 170g in one sitting is a little excessive and that it should be spread out through the day. Furthermore, I would be pretty sure that those are primarily milk proteins and casein has some problems associated with it. Ultimately, you have to find what you are comfortable doing. Ironically, since I'm in a Sports Nutrition and Exercise Science grad program, I don't count my grams of anything. I try to eyeball my proportions and supplement with some whey, bcaas and creatine around workouts. If I'm getting ready for a competition (of which I don't see any on the horizon), I'll start to get more serious about it.
Comment by FoodIsFuel — January 14, 2010 at 12:13pm
43. A little movtivation for you guys:

"I prefer to work out alone. It enables me to concentrate on the lessons that the Iron has for me. Learning about what you’re made of is always time well spent, and I have found no better teacher. The Iron had taught me how to live. Life is capable of driving you out of your mind. The way it all comes down these days, it’s some kind of miracle if you’re not insane. People have become separated from their bodies. They are no longer whole.
I see them move from their offices to their cars and on to their suburban homes. They stress out constantly, they lose sleep, they eat badly. And they behave badly. Their egos run wild; they become motivated by that which will eventually give them a massive stroke. They need the Iron Mind.
Through the years, I have combined meditation, action, and the Iron into a single strength. I believe that when the body is strong, the mind thinks strong thoughts. Time spent away from the Iron makes my mind degenerate. I wallow in a thick depression. My body shuts down my mind.
The Iron is the best antidepressant I have ever found. There is no better way to fight weakness than with strength. Once the mind and body have been awakened to their true potential, it’s impossible to turn back.
The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you’re a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds." - Henry Rollins
Comment by Mike G — January 14, 2010 at 12:33pm
44. subbed rows for 1 pood kb swings, aimed for 30 per minute. Maybe a bit low but I ended up with 307 reps.
Comment by Tobias — January 14, 2010 at 1:01pm
45. DWOD: as rx'd for 3042..i absolutely hate rowing
Comment by Dave O — January 14, 2010 at 1:12pm
46. CSWOD Front Squat up to 300lb x 3. DWOD as rx'd 3,196 meters, rower set on time intervals so I did not count any glide...
Comment by Kyle - Crossfit West Santa Cruz — January 14, 2010 at 1:27pm
47. SWOD Front Squat 105x110x110
Bench 80x80x80
DWOD 2557m in 20 min.

I thought this was a good row time as this was NOT A REPEAT WOD FOR ME! I looked at the posts and thought, hell if everyone else can do it I WILL TO. Ok fine, I didn't do it but sure felt pukie tryin.I left the gym and now feel pissed at COLTON'S comment...boring? Go back to the main site then - there aren't that many repeats there.
Now since I'm new to the CFF there are lots of things for me to learn...I don't have anybody to help me scale or suggest a weight and I have a tendency to do things the harder way. Prime example the wod posted on jan.5 of DL and weighted chinups...I did the math came up with a number and BAM! that was it. Hell ya I did chinups with 10 extra lbs and guess what??? Uhh I could hardly bend over to brush my teeth for 4 DAYS! So ummm maybe 135lbs was too much for me. So COLTON when the same damn thing was posted you could understand that I would have thought...FUUUCCCCKKKKK NOOOOOO! and not do it. But I did do it- using only 95lbs and no weight on the chinups. Oddly my back was good after this (shocker!) oh my ass, legs and hands felt it...but in the hurtsogood way we all know and like to feel. This REPEAT WOD was a good lesson for me. I have to keep reminding myself that I'm actually 5 feet tall and 112lbs so I need to choose weights carefully until I know where I'm at with these wods. I like to think I can run with all you bad asses here...I will always try because there's just no such thing as "CAN'T".
So Colton, while your comment has certainly sparked some feedback from the guys...how bout a comment from a girl eh? I feel like this is the guys locker room and any whining can be done down the hall...in the girls locker room.

Oh unless of course your education, experience and other life credentials surpass John's.

'We are what we repeatedly do. Excellence, then is not an act - it is a habit.'
*Aristotle*

Naffele 5'/112/FEMALE
Comment by NFL — January 14, 2010 at 1:35pm
48. Killer workout- loved every minute of it!
SWOD- 5x1 @ 230#
DWOD- 3029

M/A20/200#
Comment by JamesM — January 14, 2010 at 1:54pm
49. ASWOD: squat @ 225, bp @ 225
DWOD: did this with my buddy from the crew team, me: 3885, Conor: 4643
Comment by T.B. Fetherston 21/ 5'10"/170 — January 14, 2010 at 2:02pm
50. NFL... You welcome in the GFY locker room any time. Hahaha. Badass girl!!
Comment by Trose — January 14, 2010 at 2:51pm
51. CSWOD - 135/155/175/195/215/235
DWOD - 3106m
Comment by Ryan Leaman — January 14, 2010 at 2:58pm
52. Ok couple things, I completely agree with NFL and the other guys. Colton if you don't like the programming, go somewhere else. I'm sure 24 Hour Fitness and Bally's would welcome you with open arms. Second, Fetherston is it really possible to row 4643m in 10 min? That sounds a little outrageous to me seeing as how that's about 460m every min and about a little over 1:00 splits on a 500m row. Even the 3885m sounds a little inflated unless your a competitive rower
Comment by Bolt 24/6'2/216 — January 14, 2010 at 3:21pm
53. @49: I'd really like to see a movie of someone doing 4643 meters in 10 minutes of rowing, since that would be a 1:04/500m pace... even 3885 is more than badass (1:17/500m)
Don't take it personally, I'm just sceptical
Comment by Dominic — January 14, 2010 at 3:25pm
54. Bolt-- google "Conor O'Brien" Penn State crew. Has the unofficial school record of a 1:08.6/500m 2k split and is a member of the national champ 4 man boat. I bet you can find youtube vids of some of the erg competitions. I wasn't tracking my splits but I broke 1:20/ 500 repeatedly. I'm heading back from Atlanta tonight so if you're in the RI area I'll gladly post these numbers again. Next time I'll try and video tape it.
Comment by T.B. Fetherston 21/ 5'10"/170 — January 14, 2010 at 4:11pm
55. CWOD: FS=135, 155, 185, 205, 215, 220 (broke up last set to make sure form was good)

WOD: 2,941 no extra meters carried over after the 1 min. Rockin' this wod next time around.

This quote by Winston Churchill popped or in a way crawled in my head while obliterating my body on the rower:

"This is not time for ease and comfort. It is time to dare and endure"

John, I guess we are all daring and enduring. As a result however, we are gaining. Doing an outstanding job with the program and the information given on the website.

Thanks.

Word.
Comment by C. Lake — January 14, 2010 at 4:12pm
56. Fetherston, when you youtube Indoor rowing records for 500m the Indoor World Record for 2008 seemed to be 1:14.4/500m. I find it hard to believe he held a 1:04 split the whole way through. I realize that it probably has been done much faster but to beat that split by 10 seconds and maintain that over 10 rounds sounds pretty outlandish. If he did in fact do it, I second Dominic and would love to see video of that.
Comment by Bolt 24/6'2/216 — January 14, 2010 at 5:08pm
57. SWOD Squat 150X5X3
BP 150X5X3
WOD: 2949 followed by 10 HSPU. awesome workout
Comment by AJM — January 14, 2010 at 5:09pm
58. Front squats- 70-75-80-82.5
Row- only did five rounds, 33 hspu punishment.
Comment by Tom 20/70kg/6' — January 14, 2010 at 5:25pm
59. ASWOD: Squat @ 200; Bench @ 135

Comment by JoeH — January 14, 2010 at 5:42pm
60. M/6'1/275- Bench @ 275,315,335,355,385.
Row- 10 rounds with 3342 Meters total.
Comment by Tater — January 14, 2010 at 5:47pm
61. T.B. - How tall is your friend? I have seen some 6'7" guys crush the row, but I have yet to see a 5'10" row sub 1:20. Not to say it can't be done but I am going to ask for some videos or to see a medal as those times put you at the OTC. I have some friends training there in crew and they have gold medals.
Comment by JC — January 14, 2010 at 5:49pm
62. F/38/165- Bench 5x1 @ 105lbs Row- 10 Rounds with 2643 meters.
Comment by Kristie — January 14, 2010 at 5:50pm
63. M/47/205- Bench @ 275,285,295,305,325. WOD-Rxd-Row 10 Rounds with 3042 Meters.
Comment by Yarddog — January 14, 2010 at 5:53pm
64. SWOD - Squat 200 5x3, Bench 170 5x3

DWOD - subbed bike @ 10 resistance, did 5248 meters... no idea how that compares to the row
Comment by SBman — January 14, 2010 at 6:10pm
65. Bench - 320,340,360,380,400 - +5# over 12/28
Conditioning - 3004m - -11m under 12/28

Since everyone is putting up quotes, here is my favorite
"Quit being a C and fuckin do it already"

Comment by Don Cestnik 5'9" 215# — January 14, 2010 at 6:17pm
66. By far, one of my favorite workouts!! After Tues, then today, I will sleep like a baby!
Bench 295#
2990 meters, 2hspus
Comment by E.L. — January 14, 2010 at 6:21pm
67. ASWOD: Squat @ 200; Bench @ 135
DWOD: Subbed #45 SDHP @ 1 rep : 10m
Rounds went 31/35/31/27/25/23/24/29/14/21 = 260
so... ~2600m?
Still haven't gotten my first HSPU, so the penalties will have to wait.

Thanks for the inspiration guys.
Comment by JoeH — January 14, 2010 at 6:29pm
68. Ok, so I'm fairly new to CFFB. Been following it for about a month, and scaling as needed.
Amateur squat 125#
Press 65#-I'm stuck here. Can't go up 5 lbs. without trying to thrust it.
DWOD 2300 meters-250 better than the last row workout, so I was happy with that. Didn't do any hspu's, cause I was fried, and I know, I know.....GFY!
Comment by Little Miss Sunshine 37/5'4"/135/F — January 14, 2010 at 6:40pm
69. Try going up 2.5 lbs every workout. For ladies you need smaller jumps. Good luck!
Comment by John — January 14, 2010 at 6:44pm
70. Thanks John, love the workouts so far!
Comment by Little Miss Sunshine 37/5'4"/135/F — January 14, 2010 at 8:00pm
71. FS - 225/235/245/250/255/260x2
Row - 2957M

25/M/181
Comment by Stock — January 14, 2010 at 8:29pm
72. 241-261-271-276-281 Bench
28003m Row
Was working alone, didnt want to push the bench to crazy.

6'2/210/25yr M
Comment by Slow Sean — January 14, 2010 at 9:46pm
73. ASWOD: BS 190 BP 155 x5,x4,x4
DWOD: 2751 50 HSPU

Comment by Al — January 14, 2010 at 9:58pm
74. i subbed full squat cleans for front squats. did the first 3 sets but was still too sore from all the squats and deads from tues.

row - 3272 total
Comment by Eamon — January 15, 2010 at 2:10am
75. Fun workout. Subbed high pull sumo deadlifts because we don't have a rowing machine. Reached only 291 pulls. Absolutely burnt the next morning now.
Comment by APatrick — January 15, 2010 at 4:12am
76. 230 for squats, 205 for bench

2360 for meters on row

got to 50 of 128 handstand pushups before my wrist couldnt take any more. fell doing a cut on the shuttle runs the other day and posted on my wrist.

was definitely dead after this one
Comment by Rudy Wilde — January 15, 2010 at 5:50am
77. Squats: 225-245-245
Bench: 225-225-225
RowL 3153 m

Great workout albeit a day late. Pretty sad my bench is almost equal to my squats.
Comment by Drake — January 15, 2010 at 6:25am
78. 29/M/6'4"/220lbs
SWOD: Bench 250 (needed a spot on the last rep)
DWOD: as rx'd 3267m (Im not sure if the rower kept counting during the rest when I would do some slow pulls just to keep from cramping up.)

Last time I did this WOD I was still past the 3000m mark though.
Comment by Mike G — January 15, 2010 at 11:49am
79. CSWOD Front Squat triples @ 225,230,235,240,245,250
DWOD 3007 with damper on 6. Call me crazy but I like HSPU's.
Comment by Kevin P 35/72"/169 — January 15, 2010 at 1:16pm
80. ASWOD: 5x3 BS 285#, 5x3 BP 240#. DWOD: Damper @ 8, 2976m + 5 HSPU's (...to the best of my ability, anyway).
Comment by Clinton Canaday - 23/6'3"/210 — January 15, 2010 at 4:16pm
81. Worked up to 380 on bench, then since I could only do SDLHP's again, I decided to go for 400 total. Did 470 through 10 rd's. I need a rowing machine.
Comment by Danny Capps — January 15, 2010 at 4:17pm
82. M/19/165/5'7"
This one SUCKED. Need to work on rowing more often.
Interval Dist.(m): 290,299,294,285,283,278,281,279,285,284
Total Dist.: 2858m
Skipped on the HSPU's.
Comment by CrossFit Junkie — January 15, 2010 at 4:53pm
83. Just wanted to post a link for anyone looking to help their technique in rowing. http://www.youtube.com/watch?v=JLp0bAKDcl8
Comment by CrossFit Junkie — January 15, 2010 at 5:12pm
84. A/CSWOD: Bench 270
FSQUAT 205/225/225/225/205/205
DWOD: 3,158
Comment by jerbro — January 15, 2010 at 7:17pm
85. Squat 3x5 w 122.5kg
BP 3x5 w 110kg + band
Comment by Clarence — January 16, 2010 at 7:20am
86. Hey guys, I work for PROGENEX and wanted to clarify the Nutrition Facts labels for the PROGENEX Growth and Recovery products mentioned in posts #18 & #42. We will have updated packaging, labels and flavored product in about 4-weeks. Until then, the following should clear up any confusion.

First, the area on the labels that states: Nutritional Information (per 100 grams) means that this is the breakdown for 100 grams of product, NOT per serving. The serving size is above that area, where it says: Serving Size 1 Level Scoop (25 g). The serving size for Recovery and Growth are both 25 grams (1-scoop). To get the Nutritional breakdown for each scoop (1-serving) simply divide the Nutritional Information for 100 grams by 4.

To calculate the grams of protein per serving here is the math. The Growth powder is a whey protein isolate, which is 90% protein by weight (WPI-90), so for every 25 grams (1-scoop) you get 22.5 grams of protein. The Recovery powder is a whey protein hydrolysate, which is 80% protein by weight (WPH-80), so for every 25 grams (1-scoop) you get 20 grams of protein. These numbers should now make your concern about too much protein per sitting/day a non-issue.

Keep in mind; the amount of protein (nitrogen) these products deliver is NOT at all the main reason hard training athletes should seriously consider adding them to their diet. For a clearer explanation of these exclusive benefits please visit the updated product descriptions on our website: www.progenexusa.com. We welcome any further questions.

Vince Andrich
vince@progenexusa.com

Comment by Vince Andrich — January 16, 2010 at 1:12pm
87. I just re-did this one. I score a 3597...that is below a 1:30 pace. I have rowed a 1:19 500 meters. 4600+ meters is flying. I am 6'5", have had some good row instruction plus a 650 deadlift. I went to Cal and know some rowers that would crush this. TB please send us some video to post on the site for this one. Send to info@crossfitfootball.com so we can load it onto the site. Thanks.
Comment by John — January 17, 2010 at 5:38am
88. Finally got around to this. 3011. Beat the last one by 142
Comment by Michael — January 18, 2010 at 7:53pm
89. completed 3k; bench 315
did bench225/pullups15/14,12/13,6/9 1st
Comment by johnmc — January 19, 2010 at 1:16am
90. Easy 3200m
Comment by Marcus Heroy — January 20, 2010 at 12:36am
91. Little behind...3200m. Sucked =)
Comment by Ryan @ CrossFit 714 — January 20, 2010 at 8:22pm
92. 33/6'2"/206
CSWOD only, as I did a CFE row WOD this morning.
FS - 185,205,225,245(1) - tweaked wrist
Finished up with Back squat 275x3x3. My wrist hurts now.
Phil 4:13
Comment by EricB in IL — January 21, 2010 at 4:49pm
93. xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx

SWOD:
DL- 295, 305, 315, 315, 315
PU- 12, 10, 10

DWOD: no row, ran intervals with 10 speed every other minute for 15 min.
Comment by C J — February 16, 2010 at 8:31am

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