August 23, 2004
50 Kettlebell swings, 1.5 poods
30 Handstand push-ups
Post time to comments.
Lunge, lunge, clean, lunge, lunge, snatch, lunge, lunge, thruster, repeat.
Posted by lauren at August 23, 2004 5:38 PM
Greg, don't hurt yourself lifting that heavy weight!
AKA: The "Starbuck's Snatch"?
"I'm just going to go snatch a coffee."
"Just a little pick me up?"
I inadvertently did this WOD last week out of order & @ that time was glad that I would not see it for a while...Oh well... I think doing the burpees first & changing to bar pullups helped my time .But the HSPUs were really weak by the end... anyway 15:56 which includes a 30 second walk each way to the garage & back for the pullups.
36:23 Tired and lazy this monday morning.
36:57 I cheated on the HSPU's. I just did regular pushups, but that time does include about 4 min. of running to and from the gym.
Legs really tired after 90 minute trail run yesterday, and mild hangover did not help either.
WOD as prescribed performing burpees with press up and jump managed 20:18. Fairly disappointed, but looking forward to doing it again on Wednesday. Hope to get sub 20 minutes!
25.56. Amazed at those who plan to get under 15 minutes; I believe it but I can't imagine doing it. Anyway, off to the beach for R&R.
15:22 - burpees with pushup and jump (6:02 for the burpees alone with a short breathing break starting at 25 and every 5 thereafter), anchored situps (30/30), 52# kb swings to eye height (30/20), kipping pullups (10/10/10/10), and floor HSPUs (20/7/3).
I'll be interested to see the time and fatigue difference that doing this WOD in reverse order will make.
26:44 everything was broken sets.
24kg.DB swings 5x10
1 min. rest between sets
burpees 20-20-15-15 (7:42)
situps 40-20 (2:48)
52.5# db swing 25-15-10 (4:39)
pullups 8*5 (5:18)
hspu: 10*3 (8:27)
about 49 minutes, subbed 50# dumbbell swings for kb swings and 75# overhead press for HSPUs
With workouts like this one, are we supposed to complete the first exercise before starting the second, or can we set up our own "rounds"?
Burpees w/Pushups. I did a 2000m swim immediately before this workout (like just enough time to pull on dry clothes).
Neill, I believe in a workout like this one we're supposed to complete each exercise before moving on to the next.
Took a day off work... had to do this at home with a few variations:
70 Burpees, with push-up and jump; breaks (8:53)
60 Sit-ups,unanchored; no breaks (1:09)
50 swings, had to sub a concrete cinder block ~35-40#; no breaks (3:52)
40 Pull-ups, breaks (5:32)
30 "HSPU", supported; still can't get a passable HSPU, breaks (5:42)
Pullups were assisted, Kettlebells were dumbbells.
Cool time Jon. I like the concrete block substitute.
36:00 even. Subbed DB presses for HSPUs.
Burpees with push-up and jump to set height. Had to re-do at least 10 to 15 repetitions. Didn't break for more than a second or two, but the pace was slow.
Sit-ups on glute-ham developer; 20 with the foot-pads set too high 40 set appropriately.
Swings to overhead: 25, 25, to spare my grip for...
Chins: 11, 7,2, 4,1, 4,1, 4,1, 4,1; These took some time, but not nearly as much as...
Dumbell Presses: 40# DBs for the first 10 reps, 35# for the rest. Mostly singles.
Started with Dragon Flag negs+partials: 15. Finished with Janda Sit-ups.
18:24. Now that was hard. The Burpees were really difficult.
Does anyone know roughly how far CF HQ is from San Jose? I've got a last-minute work trip out that way and I may have Wednesday morning free. It'd be cool to visit Mecca...
It's about 35 miles (40 minutes).
40:52. I only achieved this blistering time by substituting push-ups for HSPUs :-)
went for a max pull-up set, so I did them first. a PR of 35 done in good form with some kipping during the last 10-12.
40 pull-ups 35/5 (2 min) gassed for the rest of the WOD
70 burpees sets of 20/10/10/10/10/10 gassed in first 20
60 sits anchored
50 55#db 10/10/10/10/10
30 HSPU 10 mostly singles 1/2 depth, then to 45# db presses/40#db presses
I had a chance to talk to Jeff today (gymnastics coach) and picked his brain about my inability to do a muscleup on a bar. After giving me several ideas, I went to the park and practiced several "jumpups", lessening the leg assist a little more until I thought I had the motion. I then tried a MU from a dead hang and slammed my chest into the bar. At least six times. Hard.
I stopped that nonsense and thought about what Jeff had said about kipping. My kip is pathetic; he said the trick is to kip on the apex of the swing. I've been trying to kip whenever, with no sense of timing. Hmmm...
I hung from that bar again and swung my hips forward a little. At the top of the backswing I gave a kip, a pull and then some forward lean. Much to my surprise, I was on top of the bar! My first bar MU! Did two more before leaving the playground and heading for work.
For all these months I've been trying to pull myself straight up rather than coming around the bar. It's a lot more successful and a lot less painful this way.
48:00 all broken sets, MAJOR distractions, I will definitely beat this wednesday.
26:10. 180lb MP vs HSPU. 35lb plate for KB swings. Burpee with ~10" jump. pretty brutal workout kids.
C&J 152.5# for 10 singles.
This WOD went really well . . . up until the HSPUs. Burpees aren't very kind to us big folk either. Workout went as follows:
Burpees: 30,10,10,10,10 (about 30 seconds rest - finished these at about 5:30)
Sit ups: anchored, no breaks except for a few breaths at a couple of points
Swings: 25,25. Used 60# dumbbell, overhead swings
All of the above took about 14 minutes.
HSPUs: Shoulders fatigued from the other exercises. Lots of singles at the end.
Total time was 24:46.
If you're just starting to perfect a kip now, I'll have to take back what I said earlier. I don't think you'll get 40 pull-ups by September - you'll probably get 50.
Used 45# DB for KB swings.I hate burpees(good thing I love crossfit)it took me 12min to finish them.
For some reason I wanted to keep going after I was done with the workout(weird).
17:40. Substituted 45# dumbbell swings for 1.5 pood KB since it is the heaviest dumbbell I have. I'm saving for a set of KBs. I did burpees with push-ups. I did the 8/25/04 work-out last week with the exercises in reverse order and that seemed easier than today. Doing burpees first really emptied my tank. This work-out really kicked my butt.
I am day two of the CF work out routine and I mixed it with after with combat Jiu Jitsu at Walt Bayless in SLC. In a few months I will be able to bring 100% of this work out to a close. I got my instructor at WB to partake in the 1/2 work out I did. Good stuff.
47:45. It was a battle.
All broken sets. Assisted pull-ups, DB press for HSPU's. I think tomorrow I'll puke first, get it out of the way and quit worrying about it.
Burpees - 15, 15, 10, 10, 10, 10
Sit-ups - 40, 20
KB Swing (1.5 pood) - 25, 25
Pull-ups - 7, 7, 7, 7, 7, 5
HSPU - 10, 10, 10
HSPU were a little weak. I went almost down to touching head to ground on the first 20 and then did 1/4 ROM for the last 10.
20:08; just missed my 20 min goal. 30 min PT run first.
Burpees (with pushup, not much jump) in 15s & 10s
60 anchored situps
55# KB swing: 25/25
OK, i will never say these WOD's look easy.
70 burpies, these things suck!
60 sit ups were easy
used 35lb DB for KB swings, was pretty easy for 50
pull ups 10,5,9,4,8,6,7, and one last one.. wow!
HSPU cant do them without support, but used about a 87 degree angle, 15, 10, 5 and a few more for good spirit.
just under 45 minutes... can you tell im used to the powerlifting routine? haha
Subbed strict 65# shoulder press for HSPU. Breaks everywhere but especially on the pullups.
I believe this workout was a plot to kill me.
That'll teach me to not really workout for 2 months.
37:46 as perscribed except for hspu I used #80 barbell for overhead presses
Burpees - 7 x 10
Situps - 2 x 30
KB Swing subbed 40 # DB Swing - 1 x 50
Pullups - 8 x 5
HSPUs subbed 2 x 40# DB Mil. Press - 2 x 15
33:50, total time
Burpees - 9:58 (each time posted is elapsed time)
Situps - 12:55
KB Swing subbed 50 # DB Swing - 19:10
Pullups - 27:40
HSPUs subbed 2 x 40# DB Mil. Press - 33:50
Sit ups and DB swings easiest. The DB military was hard. I started out with 2 x 50# but could barely manage to do 2 reps, so I reluctantly dropped to 40#.
31:30 as Rx'd. Had to do the pullups on a 2" bar supporting a basketball backboard 10' off the ground. Needed to stand on a 3' speaker to get to it with a small jump. I definitely worried about falling so I probably could have cut off a few minutes on a normal bar.
Nicole did 29:00 subbing 15 reps at 1 pood and 45 reps at 3/4 pood KB swings (she got tired of waiting for the 1 pood) and did 36 jumping pullups after 4 complete. Saw stars during the burpees.
18:50. Can't wait for the return trip.
All sets broken. Really feeling like puking now.
HSPUs turned into 1 inch hspus, then just power drops.
had to cut short because work
50 swings with big concrete block fun! first time swinging stuff, oh boy my inner thighs!
15 hspu broken
31 minutes and change.
Burpees w/ pushup, broke them into sets of 5 after 40
situps no problem
swings were w/35lb plate
assisted ring pullups, then negatives to failure
pushups were elevated, not handstand
Pushups instead of HSPUs
60 sit ups
50 dumbell swings of: 55x4/50x6, 50x10, 40x10, 30x10, 25x10
30 assisted/10 unassisted pullups
30 barbell presses 45-65lbs mixed.
subbed 50# db swings. all sets broken.
time = 24:29
subbed 40 lb d-bell for kb
As described, with 3 exceptions:
1. Did 5 extra burpees (oops) for 75 total
2. Did swings with two 25 lb clubbells instead of a KB
3. HSPUs were all 3/4 depth (touching nose to a folded towel)
Where's the bucket?
70 Burpee's 50/50 w/wout pushups
60 situps 40,10,10
50 40lb DB sub for kettleball 15,15,10,10
40 pull ups 10,6,6,6,4,4,4
30 hand stand pushups 5,5 with back to wall
10,10 with front to wall
Great routine, burpee's hurt. Handstand's hurt. Like the kettle ball motion
Lisa, Ron, Carrie, Ryan,
The question was, believe it or not, "What do you mean by perpendicular to the ground and over your center of mass?".
70 burpees 20 + 20 + 20 + 10
60 towel situps 40 + 20
50 dumbbells swings 25 kg 15r + 15l + 15r + 15l + 10 r + 10l + 10r + 10l; 50 swings each arm
40 pullups 20 + 10 + 10
30 HSPU 10 + 5 + 5 + 10
Finally got to this "vision of Hell" last night. Always fun to have people stare at you while doing burpees (with the push up and jump) then take a wide berth around you as they pass.
Fought the temptation to assist on the pullups, although I found myself doing negatives just to get through.
Coach, still made for a great picture!!
Burpees: 20-20-15-15 1:1 work/rest
sit-ups: 30-20-10 1:1
DB press: 35lbs (need to go up alot more)
did this last night
Burpees were the hardest.
Oh boy. 30 minutes.
Doing fine until the HSPUs. 18 minutes to that point, no major form breaks, only minor breaks for a couple of seconds in each exercise. I thought I was kicking butt.
But the HSPUs killed me. I started out on the first one, had nothing. No gas. Nada. Goose eggs. Zilch. Normally I can get 6 or 7 before I need a break.
I ended up doing "negatives" . . . kick up, lower yourself down, let the legs fall. Repeat. Just getting to 20 took another 8 minutes, to 26. Getting the last 10 took until 30 minutes (although I did manage to get a couple of true HSPUs in at the end (not just the negative)).
Did 5 sets of 5-reps Hang Squat Cleans with 115 as punishment.