34 minutes
hspu 10x5x5x10
pu 10x10x10x10
kb swings 50 no kettlebell! looked for a good rock none around
did 8 ring dips as sub
sit-ups 60
burpees 6x10
great fun!

this one was supermega tough for me. IT took about 7plus minutes for the burpees & these were the striped down version, ie no pushup no jump ...anyway...20:32

Tim, Dave,

You're a week ahead of the pack. We posted early to accommodate travel. Check the bottom of the page for Thursday.

HSPU 5x5x5x5x5x5
Pulls 5x5x5x5x5x5x5x5
No Kettle so used a cinderblock
Sit-ups 30x10x10x10
Burpees 10x10x10x10x10x10x10
then did a 20 russian twists

This was a hard one need a lot of work still.

Michael

ooops... looks as if I might need some reading reps.
thanks

Tough one...went 20 less..used a barbell plate for KB swings. Burpees suck.

From USMA
V

Can you use Dumbbells instead of Kettlebells? I dont see what the great use of KB's are vs DB's, can anyone fill me in on why one would use KBs over DBs?

rob-

From one Robb to another Rob...check the archives for this topic. Delineating one tools attributes VS anothers seems to lead to a bit of a brawl.

People who rarely contribute to the communtiy at large here suddenly have very strong opinions about how things should and should not be done. The next CrossFit Journal will either quiet or inflame this subject as it will apply a bit of physics and basic exercise physiology to address some interesting questions.

If you are interested in my thoughts on this topic a search involving "Robb and Kettlebells" should pull up the information.
Robb

I am a week early like everyone else. I'm glad to have this one out of the way.

15:30
HSPUs 20-7-3
Pull-ups 30-10
45 pound dumbell swings 20-20-10
Bent knee situps unsupported 60
Push-up style Burpees 10-10-12-12-13-13

Okay now that I am looking better at the site I realized I did this one on the 19th and now I will have to do it again next week. Doh!

whats with the weeks worth of WOD?

Could someone send me a training link to kipping on pullups?

Dan - Coach and Lauren post these ahead when they go out of town or take a vacation for a few days.

I think is great having the WOD a week ahead.

Ryan:

In a discussion on the main message board, here:

http://www.crossfit.com/discus/messages/22/4926.html

Coach Sommer provided the following link:

http://www.crossfit.com/discus/messages/20/4098.html

Dave

I'm new to WOD's.... could someone please explain 1.5 poods?

Steve,
Check the "Lynne Pitts' FAQ's" link under "Friends of Crossfit" at the right side of the main page. Lots of new info will be coming at you for a while. Jim Howe

Steve,
A pood is a unit of measurement (from Russia I think) equivalent to approximately 36 lbs, so 1.5 poods is about 55 lbs.

Rob,
I agree with Robb that people can develop very strong opinions about topics they know little about. Many people substitute DB swings for KB swings. Is there a difference? Sure. Most people love the feel of swinging an iron ball. But is the athlete who trains with KBs going to outperform those who train with DBs? Well, I'll leave that answer to the brawlers.

Robb,

No fair teasing us poor helpless souls who are addicted to the CFJ like that. I can't wait for the next edition!

Mike

I like having the WOD posted a week or so ahead of time.

Sub HSPU w/ DB press 30lbs no broken sets
Pullups- 20,10,10
Kettlebell- 15,10,10,10,5
sit-ups-25,20,15
Burpees-7x10

As prescribed
24:39
Its been ~ 6 weeks since my last WOD. I almost died, Pukie on my 6.

13:21 - Despite shoulder/trap soreness and fatigue and my still aching hamstrings, today's WOD was two minutes and one second faster than Tuesday.

HSPUs from the floor were easily the best exercise today - all 30 with no breaks and I still had a few more to go.

Pullups didn't fare as well. I tried to use Ryan's kipping ideas posted on the message board, but I just couldn't find the timing. I was doing swinging and bouncing around plenty, but I had trouble figuring out when to kip and pull. It's going to take some work. I settled for a 20/10/10 breakdown.

52# swings were eye level, 30/20. Anchored situps, no breaks. Burpees took 6:22 (longer than Tuesday) with breaks whenever my screaming shoulders needed them.

Almost forgot - burpees included the pushup and jump (more like a stumble near the end).

I had a horrible sense of Deja Vu this morning...Those burpees didn't get any easier. Time was 32:46. So definately an improvment on last time we did this. I did regular pushups.

19:29.81

I was hoping to better my time from Monday, but I was a little slow this morning. Honestly, I felt like hammered sh**. Too much travel, too little sleep. Hello from San Jose, by the way.

Worked out this morning at perhaps the most lame gym I've ever been in. ClubOne at Santana Row in San Jose. I think they issue their members pretension when they join.

I thought that this would easier- the reverse order of exercises from Monday seemed better suited to a much quicker time. After all, the burpees wiped me out from the get-go on Monday.

As prescribed, except for DB for KB, my time improved from 30 to 24-minutes.

I find it amazing how these WODs make my body temp go up for a couple hours. Have to imagine that these have big effect on metabolism and endocrine system.

would dumbell swings swing to eye level, or over your head?

time= 27'26"
HSPU 10-5-5-4-6
Pullup 15-13-12
Swings 15-15-10-10
Flutterkicks(4count) 2x30
Burpees(Full) 15-20-10-10-15

32:20
As prescribed. Burpees were not push-up burpees.

37:24
ring pullups

Matt G.

Welcome to my world. If you think it was bad this morning, come on by in the afternoon. Better yet, come witness the nightlife- out of control!

26:01

hspu 5*6 4:57
pullups 5*8 4:56
db swing 20-15-15 4:03
situps 60 2:28
burpees 10-10-25-25 9:37

All improved exc burpees. Overall, 2:53 faster than Monday.

Mike G., so I was in your gym this morning, huh? Well, please don't take my comment personally...anyone who Crossfits is exempt ;)

You're lucky in one sense though...a Wahoo's Fish Taco joint is opening downstairs on Thursday. I could eat 6 meals a day there. Not going to make it for the afternoon or evening show though...I'm already headed home.

30 Handstand push-ups = 180# press 10 - 5x4
40 Pull-ups = 10,10,10,10
50 Kettlebell swings, 1.5 poods = 25,15,10
60 Sit-ups = 30,15,15
70 Burpees = 12 x 5 + 10

~ 42 min

33:36 as posted

subbed 75# press for HSPU and 50# dumbbell swings for KB swings
about 41 minutes
all sets broken except situps

30 HSPUs - on the floor, nose to floor. Only took 7 minutes this time compared to the 10 last time.
40 pull-ups - broken once (30,10)
50 swings - used 65# dumbbell, broken once (2x25)
60 sit-ups - no real breaks, occasional huffing and puffing
70 burpees - Ouch, broken into sets of 10 performed about 1 set/minute. Did the push-up version, but it wasn't my shoulders that bothered me, my quads were on fire.

Faster than the first version, but not by much.

Total time was 23:59.

Forgot to mention my preworkout of snatch. 110# for 8 doubles w/ 1 minute breaks.

Also, I like these 'fire and forget' WODs. Do an exercise and forget about it.

19:11
- HSPUs were more like inverted shoulder shrugs. Did 20 regular pushups additional.
- Pullups were 10 + 5's
- 55 LB DB, 20, 20, 10
- Situps no break
- Burpees suck (in a good way). 20, 10, 10, 10, 10, 10. No pushups.

30 "HSPU", supported; still can't get a passable HSPU, breaks
40 Pull-ups, breaks
50 swings, 50#; breaks
60 Sit-ups,unanchored; no breaks
70 Burpees, with push-up and jump; breaks
TOTAL TIME=27:24 (+2:26 from Monday)

Burpees took ~2:30 longer than Monday's version, pretty much accounts for the entire difference in WOD times.

42:23.15

Standing DB Press (Sub for HSPU's)
50x4, 45x4, 45x3, 30x5, 30x5, 30x4, 30x2, 30x1, 30x2
Pull-ups (Used Metolius): 5-4-4-3-3-3-2-2-3-2-2-3-2-2
Swings (55lbs. DB): 30-20
Sit-ups (Decline): 25-15-10-8-2
Burpees (push-up style): 12-10-10-10-10-10-8

Shoulders are really weak compared to the rest of my body. Need to work on HSPU's and maybe some static handstand holds. Perhaps i should take a trip down to lowe's and make some paralettes...time was really slow due to weak shoulders and pull-up strength

28:00; subbed DB presses for HSPUs; 8 minutes faster.

Presses: 10 reps with 40#, 20 reps with 35#.
Chin-ups. 1 set of 14, sets of 1-4 reps. Felt good.
KB Swings: 29, 21, only a very brief break.
Jim Baker Sit-ups on GH developer, unbroken but slow.
Burpees with push-up and jump to set height, broken into sets of 10 to 5, with a final set of 20 straight. Only had to repeat about 4 or 5 reps for bad form.

The presses went by like lightning compared to last time. I paid a high price for the unbroken set of sit-ups; see 'Injuries' on the Message Board. Warmed up with Dragon flag partials and negatives, 20, and squat snatches. Finished with Janda Sit-ups, and weighted pike stretches and bar hangs for my back.

42:30
HSPU,nose to ground, 5,3,4,5,4,3,4,1,1/10:50
PU, 5,5,5,5,5,4,3,3,2,2,1/21:25
55lb Marcy-grip dumbell swings, 20,15,15/25:00
Situps, anchored, 20,15,15,10/31:25
Burpees, jumpers, 10,10,10,10,15,5,6,4/42:30
Cut 7:30, only one interruption this time.

I like the heads-up a week in advance to try and improvise the home gym.

23:29

Within seconds of the workout on Monday... I would say overall, it was "easier" though.

18:20

About a three minute improvement on Monday, did no other physs today and focussed on the WOD. aimed for under 20 minutes and duley made the grade. The 70 burpees (with press up and jump) were rather cheeky!

Kelly - I dont know how you do it!

25 minutes. I did Military Presses with 165 rather than handstand pressups...because that just ain't happening yet.

Good workout...very good.

45:33

Used 35# on KB swings 'cause my back was killing me.

fish,

I think the past two burpee WODs favor a smaller person. I certainly qualify!

26:00 - As prescribed except I used a 28 lb. assist on the pull ups (and still this was very challenging) - i am a pull up whimp! but workin' on it. Also used 35lb. db for kb swings. Did jumping burpees w/ pushup, however the pushup morphed into something akin to "the worm" (ala breakdancing) toward the end. I definately fought hard for this time and it felt great... in a painful sorta way.

32:10

Almost 5 minutes slower than Monday. . . The burpees were really making vurp (vomit - burp) at around #50. Must be all the bouncing.

21:36
Standing presses with 45#, unbroken, could have gone heavier.
Pullups broken into 8 sets of 5.
DB swings with 54#, 15,15,15, 5
Situps 6 sets of 10
Burpees 15,10,5's for the rest.
Plenty of room for improvement.

38:58

An extra 7 minutes on the burpees is the difference from today and the reverse version.

All broken sets. Strap assisted pull-ups, DB press for HSPU.

26:10 again, but this time did pushups on burpee vs jumps. i thought this one was harder, but my heart rate was higher longer on Monday. kelly, your time is amazing...

Hmmm....easier? I thought this workout was much harder than the reverse-order on Monday.

No time to post, 'cause I ran out of it. Did puke up my afternoon grapes trying to squeeze those burpees in, though. They were much better the first time.

28:45 as Rx'd. Did 23 HSPUs (broken into 12,4,3,2,2) without assist, then had the last 7 assisted. Pullups were still on the 2" backboard bar 10' up, but I used plenty of chalk and had a higher table. This is almost 3 minutes faster than Monday. Burpees are really so much fun I wonder why we stopped at 70.

Same subsitution as the first set (pushups for HSPUs). 36:00

Putting this thing in reverse improved my time somewhat. I was moving along great until the BURPEES. Towards the end I was lucky to get 5 consecutive without gripping my shorts and sucking for air. 14:55.

4th workout, tough.
2x15 of 40# dumb bell press
6x5 pull ups
dumb bell swing 40# 15, 3x10, 5
*hold end of dumb bell not bar.
sit ups 3x20
burpess 7x10
Better for me but looking forward to the gains.
30:25

burpees were tough at the end.
subbed 50# DB swings, all else as rxed.
time = 22:14

19:30 Smoked my last attempt, though this time I had most of the equipment (sit-ups done on swiss ball with feet anchored in cinderblocks for full ROM) set up ahead of time:
HSPU - 10,7,5,4,2,2
Pullups - 10,6,5,5,5,3,3,3 (kippin like crazy, as opposed to last time)
DB swings with 45 lb powerblock - 25,15,10
Situps - 60
Burpees (jump included, no pushup) 20,15,15,10,10

Time = 26:29

Did everything as prescribed except HSPU. Did those halfway down.

Finished through sit-ups in 18+ minutes. The burpees keep killing me.

Jim

Time - 16:15

Started with some gymnastic strength holds, then:

HSPU 3/4 depth X 30 (broken)
Pullups (rings) X 40 (broken)
Clubbell swings w/ 2 - 25 lb CBs X 50
Situps (anchored) X 60
Burpees w/jump X 70 (time 3:15)

Easier than 2 days ago! Need to do full range HSPUs from now on.

19:12
Right at a minute less than last time.
Cheated a bit; started with pullups:
40 pullups unbroken!!!
30 HSPU: 13/7/6/4
50 55# kb swings: 25/25
60 situps
70 burpees with pushup, no jump: multiple 10s and 5s.

20:29
45# DB swings
was cruising till the burpees! those suck!!!

Lynne - 40 pullups! Outstanding!

37 minutes

Jim Howe convinced me to do this against my will. But he did it too, which helped get through it.

HSPU: 10, then 20 military press @65#
PULL-UP: 15+7+5+3+2+2+2+2+2
KB SWING: 25@36# + 25@52#
SIT_UP: 30+20+10
BURPEE: 10+10+10+10+10+10+10 (strict)

22:13

Both of us were a little gree.

Mark T.

Got a time of 19:50
Some mods.
replaced pullups with kb presses due to lack of pullup bar.
burpees were with pushup and jump.
Was easier than last time but the burpees still the hardest part.

31:20 exactly (I don't usually time them closely).

Not much better than last time, but at least I got all the HSPUs (doing them fresh helped, obviously).

23