September 8, 2004

Wednesday 040908

For time:
25 Burpees with 30-pound dumbbells, 25 L Pull-ups
20 Burpees with 30-pound dumbbells, 25 L Pull-ups
15 Burpees with 30-pound dumbbells, 25 L Pull-ups

In essence, this combines the burpee with the thruster.

Post time to comments.


Enlarge image

Three Mt. Madonna alumni representing Cal Poly, Cal, and UCLA Volleyball: Elliot Waite, Franklin Brightwater, and PK McDonald join the Muscle-up Club.

Posted by lauren at September 8, 2004 7:02 PM

I assume the intention is to do the complete Burpee while grasping the DBs?

Comment #1 - Posted by: Matt G. at September 7, 2004 7:23 PM

Exactly, Matt!

Comment #2 - Posted by: Coach at September 7, 2004 7:40 PM

Minor editorial note: I think Franklin Brightwater is the guy in the middle, not the guy on the left (who is Elliot Waite, I think).


Comment #3 - Posted by: Mike Minium at September 7, 2004 9:29 PM

Yes Mike. It's Elliot, Franklin, PK in that order. I saw Elliot and Franklin succeed but left before PK tried, so I just found out he did it. Now the pressure is really on me to get one!

Comment #4 - Posted by: Tony B. at September 7, 2004 9:51 PM

Are we including the jump in these burpees?


Comment #5 - Posted by: Dan S. at September 7, 2004 10:46 PM

Seems rude not to!

Comment #6 - Posted by: fish at September 7, 2004 11:47 PM

What is the difference between this and "60 burpees with 30lb DB and 75 L Pull-ups" ?

Unless someone can actually complete 25 reps in one set!...

Comment #7 - Posted by: Paul Theodorescu at September 8, 2004 3:52 AM

Mike, Tony, Thanks!
Elitot, Franklin, PK, sorry about that. We know better.

It's fixed now!

Comment #8 - Posted by: Coach at September 8, 2004 5:25 AM

23:15 The jump on the burpee wasn't there after the first 5 reps or so on each round. They also got slower and slower and I had to take a rest after about 10 reps. The L-PUs were broken into 5s but I still can't hold the L at the bottom of the pullup because my shoulders feel locked in place.

Comment #9 - Posted by: KevinA at September 8, 2004 5:31 AM

Among other strength demonstrations,Eugene Sandow was famous for turning back flips while holding 50lb dumbbells. I was pondering the enormity of the act while huffing and puffing through this workout. The L-Sit portion of the pull-up required that I chop these into 5 reps each. 16:01 Good Luck everyone.

Comment #10 - Posted by: RUTMAN at September 8, 2004 5:53 AM

don't have dumbells so I used 20 kilo bar. For the L-pulls 5 on start of each set then singles, but I did them all and had good form as well. So that is a hugh improvement.

Comment #11 - Posted by: Michael P at September 8, 2004 6:09 AM

Rutman, that is really great time. Mine was 28.35, and I broke everything into mini-sets of 5. The jumps barely left the floor, too. But I did do an extra set of 10 Ls as dessert.

Comment #12 - Posted by: adam at September 8, 2004 6:38 AM

Reduced L-pullups to 15 per round to be able to keep any level of proper technique.
23:20 time- would have been at least 5 more minutes if I did the WOD as prescribed.
Did about 60 sit-ups afterward to get more ab work. Love-hate relationship developing for Crossfit.....

Comment #13 - Posted by: Fred at September 8, 2004 6:57 AM

Sub'd regular, dead-hang pull-ups for "L" pull-ups. Did the Burpee/Thruster combo as prescribed. All sets broken throughout. Transition from the bottom of the burpee into the thruster was difficult to maintain form. Most of the workout was a blur. Did it outside in the dark. 25:12

Comment #14 - Posted by: Thompson at September 8, 2004 7:09 AM

15:42 - 20# burpees with pushups on the powerblocks and thrusters. (I was confused whether to jump or do thrusters). Adding weight "de-sissyfies" the burpee nicely!

I wimped out and used 20# dumbbells rather than 30s. I had jammed my right hand pretty hard while kettlebell tossing in New Hampshire and right now that hand looks like it belongs to someone much larger than myself. I started the WOD with 30# powerblocks, but it was too painful to continue. I started the workout over again using the 20s. As it was, even the reduced weight left my shoulders whimpering. I'll do this WOD again when my hand returns to normal size.

L-sit pullups broken into sets of fives and threes.

Comment #15 - Posted by: kelly moore at September 8, 2004 7:13 AM

As I don't have the dumbells I sub. a pair of 15lb Clubbells. This made for an akward movement at the beginning (as you have to lay the clubbells on the ground, there is a bit of a preswing and a dip to get the bells to clean, and they tend to wonder if you dont focus on them as you thrust them up - each rep) but I smoothed it out a little towards the end.
The Lpullups where done on the rings.

Comment #16 - Posted by: swartz at September 8, 2004 8:43 AM


AKA "12 minutes of Hell". All Burpees were unbroken (just for you Paul T.), with 5 pushup-style reps done on the lead and final 5 reps of each round. L-Pullups were segmented at 10/10/5. Rest breaks were 15 seconds.

This workout played to some of my strengths. I do a lot of box jumps with DBs to help with my starts (swimming)...using heavier weights. Regardless, this was brutal. I had to sit for a couple of minutes before leaving the gym and I think I popped a few alveoli...

Comment #17 - Posted by: Matt G. at September 8, 2004 9:03 AM

It occurs to me now that Paul T. may have been referencing the idea of 25 unbroken L-Pullps...which I wouldn't have a snowball's chance in Hell of pulling off. My bad.

Comment #18 - Posted by: Matt G. at September 8, 2004 9:18 AM


I'm sure you'll be joining the club in no time at all.


Comment #19 - Posted by: Mike Minium at September 8, 2004 9:36 AM

17:37 w/ 15# DBs
20 next time!

Comment #20 - Posted by: Shelly at September 8, 2004 9:37 AM

17:25 I did the burpees without the jump I just couldnt get far off the ground with the extra 6o lbs in my hands.And just when I thoujht burpees couldnt get any more De-sissyfied. All pullups were from a Groperz rock wallboard And the "L" fell off on the first set then I got a bad case of the "kips"

Comment #21 - Posted by: Dave K at September 8, 2004 9:59 AM


burpees w/30# db resembled combination of burpee and db power clean push press vice thruster. L-pullups modified to ring pullups with knees raised broken in mini-sets of 5.

Comment #22 - Posted by: steve h at September 8, 2004 10:03 AM

about 40 minutes, burpees done with 25# dumbbells and a push-up, all sets very broken

Comment #23 - Posted by: Sam L at September 8, 2004 10:22 AM

Being the klutz I am, I've managed to strain my back (bad snatch form) and injure a toe (running out to play kickball with the kiddies) all in the span of 3 days. Burpees weren't much of an option today.

Started out by warming up with some parallette work and then cycled through some rounds reverse hypers, strict-form deadlifts and back/hip extensions. Thanks to those of you who have posted some excellent information regarding back injuries on the message board (i.e. Jason Highbarger, Dave Werner, Phil Canto, Lynne Pitts, etc.)

Not much time left for outdoor swimming in Wisconsin. Since I couldn't do burpees I pulled another page from Matt G.'s book. Ten rounds of:

100m swim (8 laps in 40' pool)
20 push-ups
25 unanchored sit-ups

Every round I got out of the pool I seemed a little more disoriented. My shoulders are shot. I'm not sure but I MAY have done an extra round (wasn't sure of the count at a certain point, so I added one for good measure). Time was 33:10.

Comment #24 - Posted by: Ryan Atkins at September 8, 2004 10:26 AM


All burpees w/30# DBs + jump (really only a token "hop")in groups of 5.

All pull-ups assisted. I can't do the L or very many unassisted pullups yet, so added 25 anchored inclined sit-ups to each set. Pukie heard all the ruckus and came over to watch late 3rd round. He didn't join, but followed me into the locker room and continued to taunt me for about 10 minutes. Fun city.

Comment #25 - Posted by: Alex M. at September 8, 2004 10:43 AM

Ryan, funny you mention that workout. I have to do one very similar to it tomorrow morning.

And yes, there's nothing like pulling yourself out of the pool and having your head spinning while trying to get down into a pushup stance. The ever-present danger of faceplanting into the deck really adds something to the fun.

Comment #26 - Posted by: Matt G. at September 8, 2004 11:12 AM

burpees where done with 30#/hand, hop.
1st-10/10/5 2nd-10/10 3rd-10/5
3 sets of 15 pull ups mixed with 3 sets of 10 dips. Pull ups where done with assistance(toes on step, to negative). Feeling stronger about this stuff.
Time 15:53:92
Post WOD was hanging ABS, getting to "L" shape 10/10.
Watching the video of the CF animals, I realized you can cross grip on pull ups. Kipping still feels strange and unnatural.

Comment #27 - Posted by: Eric at September 8, 2004 11:38 AM

For time:
25 Burpees with 30# dumbbells, 25 L Pull-ups
20 Burpees with 30# dumbbells, 25 L Pull-ups
15 Burpees with 30# dumbbells, 25 L Pull-ups

Burpees were done with push-up, but without the jump - that just wasn't going to happen today without clocking myself in the head. L-pull-ups were done using alternating grips.


Comment #28 - Posted by: jdg at September 8, 2004 11:54 AM

Reading is my friend. I did Friday's WOD today.

Comment #29 - Posted by: Scott at September 8, 2004 12:41 PM

Time = 22:40

Burpees done without weights (none available)
L Pull-ups for the first 2 sets, Tuck-like Pull-ups on the last set


Comment #30 - Posted by: Jim Taft at September 8, 2004 1:27 PM

Burbees with the jump and the push up but only 10 pounds dumbells - biggest I own. All pull ups on rings and in a good L but I still can't do a great pullup and so these slowed me way down. Ended up about 30 minutes.

Comment #31 - Posted by: Beth at September 8, 2004 1:39 PM

Wow! Burpees the conventional way kill me. Did all the burpees,without the hop :(. Had to break them in sets of 15-10, 10-5-5, and 5-5-5. Substituted regular pullups for the L-sit pullups broken up into sets of 18(PR)-7, 10-5-5-5, 5-5-5-5-5. Greg inspired me on the Crossfit DVD to change my pullup grip during broken sets and it workd out well. Had On the mat's scar tissue DVD playing during the WOD to help push me. Trying to get back down to my optimal fighting weight of 185 from 197 to compete at NAGA in Chicago on November 5-6. All you guys at Crossfit really inspire me to push my limits.

Comment #32 - Posted by: Ben at September 8, 2004 1:40 PM

Used 20 lb dumbbells for burpees with jumps and pushups. Lost the jump halfway through the last set. Also, only managed L pullups for the first set, then just did regular pullups.
Time = 27:10

Comment #33 - Posted by: Mark G. at September 8, 2004 1:41 PM

First time poster. Been doing crossfit for about two months, but too embarrassed to post time. I used to think I was in shape until I started doing this. That and watching the crossfit video has humbled me (and challenged me!).

Time: 27:35

Broken sets with everything (three sets for each round of burpee-clean-and-press combo). Tried to do L pullups in sets of 5 (successful until last few sets).


Comment #34 - Posted by: Patrick at September 8, 2004 1:43 PM

I would like to see a video of this exercise!!

Comment #35 - Posted by: guy at September 8, 2004 1:46 PM

29:30 no alterations, no excuses.

Comment #36 - Posted by: John Walsh at September 8, 2004 1:59 PM

20:14, and i did my first ever strict L-chins today. 5 straight reps no swing/kip wide grip. 1 month ago i barely got 1 rep. crossfit is something else...

Comment #37 - Posted by: joe at September 8, 2004 2:16 PM

32:17. I've found I can usually double whatever the elite CrossFitters post. Mike Rutherford posted 16, Kelly just a bit less than that.

Comment #38 - Posted by: Barry cooper at September 8, 2004 3:10 PM

either i'm getting burnt out or the wods are getting tougher. first round went fast (6:40), then all downhill.
wod as prescribed. burpees with pushup and clean to thruster. DBs 30#, all L-pullups in sets of 5.
time = 29:09

Comment #39 - Posted by: JC at September 8, 2004 3:25 PM

Terri made good on her promise to start the WODs today after she came home from work. As soon as she started doing her first set of burpees, Julia (5yo daughter) decided to jump in. She followed along for the entire workout. The burpees (25,15,10) were done w/o weights and the L pull-ups were replaced with lat pull-downs. While Terri did these, I assisted Julia on her pull-ups. Before the next round, they each did hanging tuck holds for 25 seconds. They both took around 11 minutes to finish.

Comment #40 - Posted by: Ryan Atkins at September 8, 2004 3:53 PM

23:10; Did the jump with the burpee for the first round and then did thrusters for the rest. Pull ups were broken into 5's. Had to use assist for feet, then lifted off the assist at the top and went slow down.
Crap! Do the pullups ever get easier?

Comment #41 - Posted by: Jonathan at September 8, 2004 4:08 PM

Pullups in sets of 5. The L's were droopy but not too bad.

Comment #42 - Posted by: MikeY at September 8, 2004 4:15 PM


Ouch! The L pull-ups were brutal on me! And on top of that it is like 90 degrees in the gym here in Berkeley.

Hey, the weight policy here is no power lifting which kinda puts a damper on C&J, dead-lift etc. What is the closest crossfit affiliate to Cal? I can't live without my C&J.


Comment #43 - Posted by: Franklin Brightwater at September 8, 2004 4:26 PM

25# dbs for the "burpee/pushup/db clean/push press" mostly broken into 5s
L-pulls: broken into 10s and 5s; first round approximated L's; second 2 rounds were double-L's (90 at hips and knees). Another back-killer.

Kelly, hope that hand heals up soon!

Comment #44 - Posted by: Lynne Pitts at September 8, 2004 4:37 PM

After all of these posts, I'm still confused. Do I do a thruster as I come up, or do I jump? Do I do both? Jump with the dumbbells at full overhead extension?

Comment #45 - Posted by: Neill at September 8, 2004 4:57 PM


Jump w/DBs at full overhead extension.

Comment #46 - Posted by: Matt G. at September 8, 2004 5:01 PM

19:30. All sets were broken. The motion that worked best for me was to clean and jerk the DBs.

Comment #47 - Posted by: Jeff W at September 8, 2004 5:20 PM


My burpees were mutant squat/jump back/push up/jump forward/stand/clean/jumppush press; I don't think that's right, is it? I'd like to see a clip of these done correctly. Strap assisted pull-ups in 5's.

Comment #48 - Posted by: tony young at September 8, 2004 5:32 PM

Last set of L's was virtually all singles. Hey, am I supposed to pass out before or after the WOD?

Comment #49 - Posted by: Ambient at September 8, 2004 5:44 PM

Also, in regards to others' questions, would a weighted vest version of these be acceptable? My round dumbells make the pushup motion hard on the elbows and I, like others, was afraid I would smack myself in the face, so I throttled back a bit.

Comment #50 - Posted by: Ambient at September 8, 2004 5:47 PM

What a mo'! Pukie was lurking nearby.
Burpees with 25# DB's, mostly sets of 5, jumps were pitiful.
Pullups with droopy L's, broken into sets of 5.

Comment #51 - Posted by: Jim H2 at September 8, 2004 6:20 PM

This is my first week doing crossfit after training for a half-ironman. I had to use light dumbells and assisted pullups but worked through the reps.... My heartrate was high and I felt a good effort in spite of low weights. However, my workout was done in about 20 minutes. Is that it for the day? Some of the ironman workouts I was doing were 3-4 hours long and this seems like I must be doing something wrong or cheating?

Comment #52 - Posted by: Mike at September 8, 2004 6:22 PM

15# dumbells (definately should have gone 20-25), for the pull ups I did 25-20-15 same as the burpees, but i did make it all the way through unasisted (in many, many small sets). 27min.

Comment #53 - Posted by: ChemGirl at September 8, 2004 7:21 PM

Two hours of BJJ so no WOD today. Finally managed to develop the flexibility to sqeak out some overhead squats after class with a bar though. 45# lbs now, more to follow...

Comment #54 - Posted by: Stephen at September 8, 2004 7:33 PM


I forgot to start the watch for the 1st set, so that's a conservative estimate. Burpees completed with push-up and dumbell thrusters, no jump. All pull-ups broken 5-5-5-5-5 with "L" becoming "h" and then "l" rapidly. Extra 20 min on eliptical machine to punish myself.

Wife's starting too. 16:30 with supported pull-ups, 5# db, and no push-up. # of pull-ups decreased to equal # of burpees.

Comment #55 - Posted by: Eric 2 at September 8, 2004 7:40 PM

5:01/10:30/16:52 total

Comment #56 - Posted by: Jim C at September 8, 2004 8:44 PM

BTW, 30# dumbbells, 1st burpees unbroken, 2nd 10+10, 3rd 11+4 and the ants on my garage floor swear they saw daylight under my feet on every jump.

L-sits in 5x3, then 3x2, 2x2, however done from sitting on floor w/rings @ full arm extension & the L went from capital L at first to lower case l by the end

Comment #57 - Posted by: Jim C at September 8, 2004 9:00 PM


There was no jump at the top of the burpee, I did them more like thrusters. Only the first set of pullups were "L" and all sets of everything were broken up.

Comment #58 - Posted by: Paul M at September 8, 2004 9:42 PM

Mike, no offense, but how effective was all that ironman training really if you can't use the 30 lb. dumbells, a weight many crossfitters would find egregiously light? A few years ago I was swimming 20 miles a week in the winter and running 35 miles a week in the spring, in addition to upper body bodybuilding. I ended up with bad knees and couldn't power clean or front squat a mere 95 lbs.

Comment #59 - Posted by: ross greenberg at September 8, 2004 10:25 PM


As prescribed, burpees with a jump. Weak link was the L-Pull ups. Down to pairs on the final set of 25.

Nice hard WOD, that as ever made me look like the gym wierdo!

Comment #60 - Posted by: fish at September 9, 2004 12:00 AM

My first WOD. Been lurking for a while, and decided to get off my rear.

Subbed negative pullups for the L-pullups, everything in broken sets, took about 45 minutes.

Yay me for starting.

Comment #61 - Posted by: Doug at September 9, 2004 1:43 AM

24 m 13 s, the dumbbells really de-sissyfies the burpee.
Next time I will check my pulse response, I was reaching way beyond my comfort level (> 165 bpm, I am 50 + age)and it wasn't funny at all!

first round 14 + 11 burpees 2 x 10 kg dumbbells+ 10 + 8 + 7 L-pullups

2nd round 10 + 10 burpees 2 x 10 kg dumbbells + 10+8+7 L-Pullups

3rd round 15 burpees 2 x 10 kg dumbbells + 10+8+7 L-pullups
No jump while practising the burpees

Comment #62 - Posted by: Nilst at September 9, 2004 3:44 AM

I didn't practise in the middle of the night
My time is 12:44 (Greenwich + 1 h) in Sweden
Hello Sweden!
Are there any Crossfitters around here except me?

Comment #63 - Posted by: Nilst at September 9, 2004 3:48 AM

19:37-tired. everything broken, everything.

Comment #64 - Posted by: ajq at September 9, 2004 5:37 AM

18:41 Tough WOD! Had to break up the L pullups.

Comment #65 - Posted by: David Heyer at September 9, 2004 5:44 AM


Comment #66 - Posted by: Onur at September 9, 2004 8:04 AM

I did this workout yesterday with 25lb dbs and regular bodyweight pull-ups. My burpees were without the jump. Time = 30:10

I did the reqired reps and was definately tired at the end but felt like I cheated myself. I should have done more. Next itme I will use the 30lb dbs and add the jump or the L to the pull-ups.

Comment #67 - Posted by: John at September 9, 2004 9:54 AM

18:20 with 25# db pushup and jump included
L pullups turned into reg. pullups after the first round only 15 reps each round for pullups.

Comment #68 - Posted by: PHIL at September 9, 2004 1:49 PM

Time: 27:20

First wod ever. This is sick shit.. I thought I was in good shape. Did as prescribed except that I broke the chins into sets of 5 and my form on the L chin reverted to a regular chin by the second set.

Comment #69 - Posted by: toddlearn at September 9, 2004 3:47 PM

Rings for L-pullups. The later half of my burpees looked more like power-cleans with a push press (and a hop) then a thruster. Feet cleared the ground on all reps but just a little bit on most. Quickly gave up on the pushup aspect as my dumbells were rolling away from me on the downstroke.



Comment #70 - Posted by: Dan s. at September 9, 2004 5:15 PM

This was my wife's first WOD. She kicked my ass! She used 15 pound dbs and did the workout in 19 minutes! I used 35s and it took me the better part of 24 minutes.


Comment #71 - Posted by: Rick at September 9, 2004 5:38 PM


... ugh!

Comment #72 - Posted by: Nicole at September 9, 2004 6:20 PM

Started crossfit about a week ago.I'm a former powerlifting style bodybuilder who found how klutzy and out of shape he is recently (excellent physique by the way... 5'10" 205pds)....
So...... do these workouts ever get easier to handle from a respiratory standpoint????!!
I surprised myself by handling the L-pullups relatively easily... but the burpees kicked my ass. Used the 30's. Did sets of 10. Struggled to friggin finish!

Comment #73 - Posted by: tim at September 9, 2004 7:15 PM

21 minutes but I only used 20lb dumbells.
pullups went 15x10, 10x10x5, 10x8x7

Comment #74 - Posted by: stephenrossi at September 10, 2004 9:00 AM


Comment #75 - Posted by: Gunny W at September 10, 2004 11:58 AM

I tried this workout today, given I did today's (Friday's) workout on Wednesday (and was still quite sore from it).

Using 25# db's, managed to do:
25 burpees, 11 L pullups, 4 regular
20 burpees, 5 L, 5 regular
15 burpees, 5 L, 5 regular

17:58 and dizzy.
L pullups were not nearly as nice as the video. Something to work on.

Comment #76 - Posted by: Steve S at September 10, 2004 4:34 PM

Did this workout on Friday - time: 15:29.

Comment #77 - Posted by: Andy P at September 10, 2004 6:52 PM


L Pullups were a real problem for me here. I did proper L P/Us all the way through the 1st 2 sets, but I had to break them up into mini-sets of 3 with a bit of a break between. Did the 3rd set as regular P/Us. All on the rings.

I find the L Pullups significantly harder than regular ones.

Comment #78 - Posted by: Pat at September 11, 2004 3:49 AM

Somewhere pretty close to 28 minutes.

L-pullups killed me. Had to break them up into sets of first 5, then 3, then 1. Lots of time lost.

Not that the burpees were exactly a picnic. All sets done with only 25 lb dumbbells. First set done as jump/thrusters. 2nd set just the jump, arms by my side. 3rd set I was happy just to stand up with DBs.

Comment #79 - Posted by: davidjwood at September 11, 2004 6:51 PM

19:57 Ouch
2k Swim to substitute for the 5k run - 28:15


Comment #80 - Posted by: Gene at September 13, 2004 9:56 AM
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