October 27, 2004
6 rounds for time of:
Run 400 meters
Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.
Post time to comments.
L-hold competition at CrossFit Certification Seminar, October 2004.
From bottom to top, Tony Budding, Coach Robb Wolf, and Ryan Atkins.
Posted by lauren at October 27, 2004 6:26 PM
This one should be fun...
Yes, Matt, it should. Just like the one for today. eeeeeesh
Can you please explain a burpee? I looked in the exercises and didn't see it listed. Thanks.
27:25, subbed 400m. row for the runs. Too dark and rainy for running this early in Kentucky. By the way, Burpees suck. Unable to complete one intact set of burpees without at least one and sometimes two breaks.
I have been wondering if a treadmill is acceptable for the runs on the wod's.
Did my runs on a treadmill - dark and rainy in Chicago.
I started my 400m's at a 10mph pace
25 burpees broken into 2 sets.
2nd run 9mph
burpees same as above
3rd run 8mph
not feeling well...can't do much more
4th run 8 mph
brupess 5 sets of 5.
Ran out of time and energy...loser.
Also I had a TYOP on my posted time for tues WOD... that should have been 25:08...I must have had reflux causing a TYPE_SYNC ?LIP SYNC proplem theres on way I would have been 10 minutes faster than that MITOCHONDRIAL POWERHOUSE..Kelly on any WOD,, sorry for the typo..
I'm continually amazed at some of the times I see posted. Hats off to some of you. Kelly Moore, You're my hero.
28:01, did this in the dark on a 440 yd course in a subdivision. Lots of breaks on the burpees but did manage to do at least a poor imitation of proper form including a push up and an effort at a jump. Used a street sign for my targets on the jumps. Legs were a little stiff from yesterday's thruster marathon.
Two days in a row of results not coming close to expectations pre-WOD. Today felt definate "twinge" in my back after third round. Gave up then on the burpees and rode exercise bike hard for an additional 15-minutes. Surely not the same effect as 75 more burpees, that's a given.
Time for 3-rounds was 17:10.
Humility can be good for me. Maybe time for this 44-yr old body to take a little recuperation break.
Woohoo. Went on a 3 mile run this morning to punish myself for yesterday's performance and come back to find this WOD. Gonna have to wait till tonight...
Running on a treadmill isn't optimal, but I think it's an acceptable substitute. To better simulate real running adjust the incline so that it's at 3-4 degrees. Others have used rowing in place of running as well.
Actually, none of us did. There were two females (not pictured) also competing in that round. In the end, Beth Moscov kicked all of our asses. Out of the three pictured, Tony lasted the longest, IIRC.
Last night I went for a farmer's walk with a 60lb backpack and two 35lb db's, that still hurts...
Subbed in 2 min jumprope for the runs (running 4 miles later today for training). Now, since jumpropes and burpees are my weak points, there were many broken sets.
6 rounds in 39:46, now time for eggs...
29:47 as prescribed.
used playground supports for jump height.
added 5 x 10 pullups to finish.
This was a great workout, very hard and tiring. Had to do broken sets on the burpees.
25:16 AS WRITTEN, NO BREAKS. PUKE @ 25:30... GOTCHA DOC V.!!!
OH MY GOSH burpees are the devil!!! You people are amazing!!! I’m to embarrassed to even think about posting my results :(
Question: what’s the CrossFit prescription for eating before exercise? I know the Zone diet suggest 1 or 2 blocks 30 mins to an hour before exercise...but what if I’m getting up at 6 am and CrossFitting on an empty stomach...then eating breakfast 30 mins afterward...is that ok?
burpees killed, I'm too fat to be running and doing burpees in the same workout.
25:51 with 400 meter row (it was too dark and foggy to run safely when I did the WOD this morning. Workout at 5am then back to bed for a couple hours before posting)
I don't know what I was thinking. I figured that if I had to jump anyway, why not throw a pullup on top? Well, I made it to the 12th rep of round one and decided I bit off way more than I could chew after I missed the "sweet spot" on the pullup bar. I grabbed the bar off the mark and pulled the top my head right into a floor joist. I have be "just so" on the bar so my head fits between the floor joists. I got smart and continued the remainder of the WOD without a pullup and with a headache.
After laying on the floor in a puddle of sweat for 5 minutes I finished with 1x50 mills and armpit casts with the 5# clubbell. Impressive cramp in my hands between fingers and thumb near the end of those sets.
To quote Coach Mike Burgener's PE classes in Vista: "Yeah, burpees!!"
Love those runs!
Thanks Dave and Darryl - I sure don't feel so tough after this workout! Wasn't I one of the folks who said burpees was one of those five exercises I would keep if I was limited to only five in my lifetime? (Sept 7, 2004)
What was I thinking?? :)
As a Cross Country Coach, these days are a blessing. Still sore after yesterdays Squat Thrusters.
"Burpees" are called "Body Drops" in Ranger Battalion; we had a SICK SSG who made us do these with our RBAs (Ranger Battle Armor) on. God I hated him!
Second day of Crossfit. Yesterday had to skip sets, and use lower weight on thrusters. Finished the whole thing today. 37:46. Did the runs on a treadmill as it was dark and wet outside. The running was fine, even felt like a break after the burpees. I had to break up the burpees into 3 all 6 times.
I do CrossFit at the Santa Cruz HeadQuarters. This morning, we too did the workout of the day. We were about 15 deep. It took me about 35 minutes, and I was the second one done. Weaver finished in about 33 minutes. Lauren made us run 1/2 mile laps. It made us dizzy. I think she thinks it's 400 yards, but my GPS says differen't. Hi Lauren.....
Thought I had a shot at under 30 minutes, but not to be today.
I do burpees every warmup (no other exercise gets my heart beating in 10 reps like burpees) so at least they weren't a surprise.
I will now go and die. Odd sets were pushup-style burpees, evens were "regular". Kelly, you are one crazy bad-a**. I'm hard-core, but I'd have never even thought about trying to add a pullup.
33:33. But, I finished. So I can take solace in that.
Ouch! What a killer! Repeat after me: Burpees are your friend. Burpees are your friend.
Pretty happy to finish this one .. feeling a little wobbly now ...
About 46 minutes. Don't laugh, please, I've been on vacation in Europe for nearly all of October. It was loads of fun, and I did do a fair amount of martial arts stuff, but my diet and exercise were, shall we say, sub-optimal. I'm looking forward to being back in shape (though getting there will be painful).
I see my Chuck Taylors in the background of the photo, after getting eliminated from the L-hold competition. I'm still smarting over my defeat by Tony!
Maybe I can exact some revenge in Colorado.
My fresh pack of luckies was crushed at HQ this morning. We did the web WOD, and the run was a bit longer than 400m. Tuff day today. Managed to redeem my poor performance a bit by carrying a KB for the last lap-with the assistance of my buddy Ben. Time was around 45-50 min. My head is hung in shame.
Fourth WOD. I am still shaking off a "strange sensation down below" from the final round of the Tabata WOD on Friday. I think I wasn't breathing right (if at all).
First time ever doing Burpees. First round I only did 10, trying to get good form. I did six more rounds after that of 15 Burpees (extra round to make up for my lazyness out of the gate). It never occured to me to split the 25 into 2 sets! Next time I will go for RX.
Total time. 35 min.
Completed WOD without the jump at the end of burpee. Back sore.
Finished with a couplet of JUMP PULLS/SQUATS
21,18,15. For Time of 04:15:80.
That was to make up for the lack of jumps.
Able to lower self to ground from PU to avoid impact.
On a lighter note...I wish people wouldn't get down on them selves so much. Even if you can't finish the WOD, you will one day. Doing something is better than nothing. Maintain consistancy, dedication, and devotion.
Cheated somewhat on the "Body Drops" (much better name)in that I did not go all the way the floor with my chest.
Still it was a killer WOD after playing hockey first thing this AM and after yesterday's WOD.
T = 26 min.
As described - All burpees with press up and a jump.
Nice! warmed up the legs for a little run.
This was a cake walk compared to yesterday. I did it in 31:30 and my asshole housemate did it in 27:30. we have been doing cross fit for almost 2 months. Rock ON
6 rounds for time of:
2min jump rope (raining 1/2" per hour here!)
TOTAL TIME=36:00 (12min jumping rope, so 24min with the burpees!)
All burpees done with the push-up, and subsequent jump (which really didn't feel good after the jump rope!)
The 9:00am class at hq did Chelsea. I did 14 and a half rounds. Then we ran.
rd 1 - 15 + 10 burpees
rd 2 - 9 + 8 + 8 burpees
rd 3 - 9 + 8 + 8 burpees
rd 4 - 5*5 burpees
rd 5 - 5*5 burpees
rd 6 - 5*5 burpees
All 400s after the first one not so much a run as a trudge... although I appreciated the "rest" by using the different energy system.
I was satisfied with actually leaving the ground with the burpees (let alone touching a point a foot above my reach _and_ a pushup)... I'm starting to understand why my rugby players hate me so when I have them do burpees (well, that and other reasons, I'm sure!).
I second Chris Q - burpees are our fiend (sorry, friend...)
30:00 minutes (give or take left my timer home)
Broke the burpees up 8,9,8 each round. Form on the burpees much improved from last time, beginning to use a kipping motion to get to my feet. Runs were another story. After yesterdays thrusters legs feel like sand bags.
as rx'd 28:51
run on t.m.
finished with 3*5 back squats 225/275/315 a to a.
rdl 3*8 225
barbell row 3*8 225
Are you people kidding me with these sub 30 minute times? Did it in 41:53 w/o the 12 inch jumps. My vertical is only about 6 inches fresh. Coach I'm ready for a fat guy WOD that involves one rep maxes.
These were supposed to be push-up AND jump burpees weren't they?
As I understand it, at it's most basic a burpee is a squat-thrust with a jump added. In a basic burpee there is NOT a pushup...you just happen to be in a pushup position for part of the movement. However, you can "supercharge" the burpee by adding a pushup while you're down in the position anyway.
If I'm mistaken, someone please correct me. The video on Ross's site makes it look like a pushup is involved, but if you read the written description of the burpee it only mentions the pushup position, not the actual act of performing a pushup.
For some reason I always thought burpees had a pushup and jump...don't tell me I've been making them harder than I have too all this time! :)
Wow, that f'ing sucked!...BUT IN A GREAT WAY!
glad to break 40 min on this beast. i kept all runs <1:45 and did the burpees with the pushup (chest to deck) and the "one foot" jump. the burpees killed me. had to break em up: 10/8/7, 8/7/5/5, then 5*5 for the remaining sets w/ too much rest between. this wod def shows why crossfit is so great...no equipment, just two exercises and everyone's in pain including me.
runs on a treadmill, 10 mph to 9 mph
burpees no pushup, all sets broken
I did the pushup style burpees on the video, but in retrospect there was no way I jumped a foot, probably only a couple of inches since I was pretty much delerious through 75% of the workout. Next time I'll try the big jump.
burpees unbroken for the first set after thas chaos.
burpee means hell in some obscure forgotten language
Burpees done with the pushup. I thought that was standard.
Finished WOD... What a killer! Didn't think the Burpees would be that tough till half way through the first set. Then I got scared.
Finished in 29:56 using a treadmill.
Bailed out after 4 rounds and scaled down to 20 burpees, and I doubt there was one 12 inch jump. 18:54. Wife did same workout in 20 mins. Very taxing!
Yesterday's workout today. Tough on these old bones. It took me 43 minutes, and felt like longer. And only 80 pounds on the thrusters. I have enormous admiration for the speed demons on this one.
There's definitely a push-up involved. Even in Ross's description (just not the first description). Instead of trying to describe it myself (that turned out to be a disaster when I tried to describe the TGUs!), here's what Ross says in his article (http://www.warriorforce.com/articles/warriorarticle1.html):
Add A Pushup To The Burpee
This “variation” is the ONLY way that I perform Burpees.
To perform a Burpee with a pushup, you will begin in a squat position with hands on the floor in front of you (1). Kick your feet back, while simultaneously lowering yourself into the bottom portion of a pushup. Your arms will not be extended. (2). Immediately return your feet to the squat position, while simultaneously pushing “up” with your arms. You will perform a pushup as you return your feet to the squat position (3). Leap up as high as possible from the squat position (4). Repeat, moving as fast as possible.
What makes it deceiving is that Ross is performing both the kick-back with the legs and the push-up at the same time. Most people break up the moves into two distinct moves: first kick the legs back with arms extended, then do a push-up, then bring the feet back to the squat position. With Ross's version, though, it's one continuous motion, making the standard burpee a lot more difficult, in my opinion.
I believe the super-charged version that Ross does has become the de facto standard for CF burpees.
Hope I haven't muddied the waters.
42:41 Different kind of ouch.
Sounds as if there was a lot of rain today.
30:40 - Sub'd 2 min Elliptical for run. Broken sets. Regular Burpees.
Wife: 29:18 - Sub'd 2 min jump rope for run. Broken sets. Regular Burpees.
Couldn't decide between yesterdays WOD and today's so I did a workout I've been wanting to try for over a month. Named G.I. Jane, it's 100 pullup burpees (instead of just touching a bar, you grab it and do a pullup, then drop and continue as presecribed). Completed in 22:15.
Only the first round of burpees had a jump at the end.
Didn't feel well today (still fighting a nagging cold), before i began the WOD i thought about taking it easy and stopping at 4 rounds - but once i got through four it just seemed silly not to finish it ...so 32:00 as rx'd all burpees push up style.
Challenge accepted. To increase your chances, kick off the Chuck Ts and require me to lock my knees. But if we go head to head, it should be L-sits on rings!
perfect week (except yesterday) for my elbow. i'm recovering from tendinitus so i've been avoiding pullups.
gotta love acupuncture. nothing like a big needle in your elbow.
I did it at 7000 ft, in the rain and wind, in 30 degree weather at midnight. Almost died in 23 minutes( I assumed once around the track is 400 meters?). Forgot the pushup part of the burpees though, silly me.
I'm fine with the pushup-style burpee as de facto standard at CF...but I think it's important that it be promoted (for lack of a better word) as such if that's the case. It is not the "base" burpee. Read this article, also written by Ross E.:
He's very clear about defining a burpee as a squat-thrust/jump without the pushup. And equally clear that he performs only the "supercharged" version (with pushup). It's still two different exercises...the base version (a "true" burpee) and the "supercharged" version (with pushup). Even in the article you referenced, Ross first describes the "base" burpee as one without a pushup, and then the more difficult "ultimate" burpee (pushup-style).
I just want to know which of the two we at CF consider the "CF standard". While I respect Ross E. (hell, I've ordered stuff from his site), he's not Coach...so I'm hesitant to take Ross's personal standard as the CF standard (until I hear definitively otherwise).
If you poke around a bit (look in July '04) you will also find articles referenced that describe a burpee as NOT having a jump, as INCLUDING a pullup, etc.
Coach, not to drag you into the confusion...but what is a "standard CF burpee"?
My first W0D. The combination of running and burpees ( in that amount ) almost killed me. I managed 2 400 meter runs and two sets of 25 burpees before I died. The rest I ran/walked and divided the burpees into smaller sets. 55:30 start to finish. You guys are amazing.
30:05 - pushup variation burpees
I know things are changing when I start liking WOD's that feature the 400m run. Really, I like them and I'm one of the "Fat Guys" who hang around this site. Now, as for burpees. . .
All sets were broken into 5's except the last set, I trudged through all 25 straight, but slow, while the wife watched and shook her head. Ran next to a x-country runner turning out 8 mph splits and scared her as I kept jumping off the treadmill and going into my burpees.
Like Matt G., every other set featured the push up for extra fun, although they weren't deep by any means. All jumps were about 6-8", my max vertical ability it seems.
On a side note to Eric at SLC; don't be too worried about people getting down on themselves. I think some of us use "gallows humor" as a way of expressing awe at the achievements of the CF studs. When I see a guy like Matt post a sub 17 min time for this workout, I know I'm not close to being in his ballpark, so I may take a dig at myself as a way of praising his efforts on the day. In all, I'm still damn proud for having completed the WOD within a 24 hr period, but humbled by the super-human efforts of others!!!
Sort of like the scene in "Wayne's World" where Wayne and Garth prostate themselves before the great Alice Cooper and exclaim, "We're not worthy, we're not worthy!!!"
L-holds on rings--that sounds fun! I'll keep the Chucks on, but I'll be watching the knees like a hawk.
Fair enough. I mentioned the Ross standard as being the CF standard because his article, along with the video clip, seems to have been referenced (both on the main page and on the discussion boards) the most. Yes, there are other articles that have been posted, though (I love the "de-sissyfing the burpee" one by Steve Maxwell).
Ron, thanks for the nice compliment, though I hardly consider myself one of the CF studs. That's reserved for folks like Kelly, Greg A., etc. I am merely blessed with the ability to run fast and little to no higher brain function.
Subbed 1m 30s heavybag work instead of runs. Those were looking pretty bad toward the end, but I pushed it hard.
I only do the pushup variation (where you kick back and push up at the same time), although my jumps started to suck pretty quick. I was just jumping and touching a bar that the heavy bag hangs on (which isn't a whole foot above my hands).
Every time I thought about quitting, I added a pullup to the burpee. Then did the last few burpees with pullups, just because I didn't jump as high as I wanted to.
Holy Topeka! I had my hat handed to me on this one. 25:50
I get two hats then. My time was 31:24. I ran my 13 year old brother, Jon, through his second WOD today. He finished four rounds of 400m/25 burpee fun in 29:32. On Sunday he did a modified version of Helen in 16:29.
30:13; rats - hoped to break 30 min.
400m rows; burpees with pushups and a hop (did not qualify as a jump).
Did this one a day late. Catching up today, actually did the next WOD (front squats) just before doing this one. Both done at 50% volume, as I have been working 11+ hr days all this week.
Time - 10:16 (3 rounds) The ceiling in my garage was perfect for the burpees - 1 foot from my reach. Hard to hit after 20 reps!
did push up burpees with jump. fun wod. last time couldn't do jump on burpees as calves immediately cramped. feel like making progress.
All runs under 1:45 - good for me and getting better.
Burpees all broken without the pushup
Pukie was closer today then yesterday...
Time was 37:56 - happy to have completed it.
Well, awright, if we're gonna have an L-sit-off in Colorado, then before I start in with the smack talk ;-) I gotta know what kinds of times you guys are up to. Mike? Tony?
All six rounds in 40 minutes.
Pushup burpees(always!), but not sayin' I got anywhere near a 1 foot jump, though.
I have to say I was surprised I finished in less than an hour. I like Carrie's slogan, "Surprise yourself. Crossfit." Perfect for today.
As a side note: My very first Crossfit workout 2 months ago was prescribed for a class I went to (at Brand X) and included 40 burpees for the "puppies". I did 25 of them.
I can't freakin' believe I did 150 burpees in less than an hour.
Count me in on the L-sit contest....Nicki too. The Chico contingent is comming to Colorado with straight knees...it may take us a while to get there....
about 38 minutes (lost track of the seconds).
All burpees with pushups, but not all with jump. (To be precise, I jumped, but sometimes my feet did not leave the ground).
Runs were my usual 2 minutes (I used to have a running partner who claimed I could fall from an airplane at 8 minutes / mile), but they hurt less than they used to at that pace. I'll call that progress.
~ 42 min.
2 days behind. Not as hard as the last time I did extended burpees, so, like David, I'll call that progress. Followed this WOD immediately with 10/28 WOD.
Another tough workout. Burpees were broken sets. That exercise if definitely challenging
40:15. did the burpees first then ran. Burpees often just a couple of inches off the ground...
Did in 31:37:71
Did on friday.
I love burpees, I love burpees, I love burpees....31:05 and every moment pure joy.
did these on the beach, so did not run 400m went for 100m soft sand, figured that was about right. by the sixth set i was wondering if i was too optimistic, but the swim in the pacific off bondi beach was all good!
6 rounds of:
25 Push-up Burpees touching ceiling 12 inches away (–mostly broken into minisets of 5; always hit the ceiling)
Up and Down 12X of stairs (–walked a few of the flights—maybe 12 total)
--Constant Pace except last round where I pushed myself to fall below 45:00
rowed C2 400m instead of run.(1:29-1:33per 400m) All burpees with pushup and measured 12" jump.
3 rounds @ 13:36
I got through the 1st round and a plover started chasing me. Midway through the 2nd 400m, it's friend joined in.
After the 3rd round, running 400m while swinging a stick over my head to ward off the swooping birds, I'd had enough.