Not only fitness but dance moves as well. LOL

Insane. Every day I think, "What will they think of next..." Then this.

Burpees with pushups?

It's official. There is no benevolent god. Good thing too, this will be fun. In that it'll be good to tell people about afterwards way. And again, I'm stuck with the cinderblock instead of a dumbell. Bloody spring break. ;-)

What prevents the dumbells from rolling around and breaking my wrists when I land on them during the burpees? Or do I put them down and pick them up each burpee?

I'm confused.

Is it burpee-hsc-thruster drop the 35lb's then pullup or all b-h-t then all the pull-ups?

What is a Burpee? I don't see it in the exercises

This WILL be the mother of WOD's I've done so far.
2 days ago I experimented with doing just about this same thing (only harder) for warmup:
I did 25pd dbl burpees that included:
2drop&kickbacks,
2pushups,
2single arm rows each arm (balancing on the other),
2 cleans,
2thrusters
I did 10 'reps' and was seriously hit!

This has Rutman written all over it.

I hope the defibrilator at the gym is in proper working condition.

So J.J. this one will be fun tomorrow huh??

Can someone say "Pukie"?

Ross, I'd say do them with pushups.

J.J., do 21 b-h-t's, then do 21 pull-ups; do 18 b-h-t's, then do 18 pull-ups; do 15 b-h-t's, then do 15 pull-ups; etc.

Craig, these are the three most common links given for burpees:

http://www.warriorforce.com/articles/warriorarticle1.html
http://www.circularstrengthmag.com/17/maxwell2.html
http://www.geocities.com/rutgerseskrima/art_prison.html

The first link has a video clip of the guy (Ross) performing a burpee.

Mike

the burpee typically contains a jump at the end. i assume the hsc-thruster combo with the dbs is in place of the jump. so 21 burpee-hsc-thruster combo then 21 pull-ups, then 18, 15, etc. right?

thanks

Thanks Mike

i threw up in my mouth just reading the wod... this is gonna hurt...

thanks!

Murph

I'm still confused. Normally I raise my hands above my head coming up from the squat into the jump of a burpee. So if I do that with dumbbells, the hang squat clean and thruster seems kind of redundant. Which leads me to believe that maybe you jump with the dumbbells hanging at your sides, then hang squat clean, then thruster?

So in other words, how many times per rep are the dbs going overhead and how many times are you squatting? Is it overhead 2X (burpee and thruster) and squatting 3X (burpee, hsc, thruster)?

I think the thruster replaces the jump

do you rest a minute between rounds?

I *know* the thruster is going to replace the jump for me. Furthermore, I think I'm going to take my hands off the DBs for the pushpup in the middle (although I'll have to try try and see how much they roll).

david jay: No rest ... or, more precisely, take as much rest as you need, but the clock is still running the whole time.

david... the dumbells stay put surprisingly well.

Took my Squad to do Helen today.

First time, so we did 35lbs dumbbells...they were lite we'll use more next time.

None of us could do all the pull ups, so I subbed jump ups when we hit muscle fail.

Squad time of 15Mins.

hey, folks.

i noticed a lot of folks taking a week off.
is there a periodization i should be aware of?

Hey Tyler! Nice glide kip! That darn exercise took me forever to learn and kept me off the class two competition team for ages (back 30+ years ago of course - can't do one now!)

i thought a burpee was like mountain climbers... except your feet are together instead of alternating...?

can someone pleasecheck my translation of this one?

bottom position of a squat, then kick back to pushup, pushup, back to squat, grab dumbells, stand and jump with dumbells,
land, then hang clean ( hands at side, curl with hip thrust, at if possible squat at same time ) the db's into a front squat,
then stand and overhead press the dumbells.
complete reps, then do pullups, next round

50:32 couldnt do 21 in a row so i divided everything in 3 (7x3+6x3+5x3 and so on) it was 2 of us and we had to wait for the big bodybuilder guy to finish his sets before we could use the pull-up bar, that kinda slowed us down, got plenty of funny looks in the gym, Love it, gotta run to work now can't wait for tomorrow!

kevin gp,
Re: people taking a week off. Many (?) people follow Larry L.'s advice to take a week off every 12 weeks or so. Right now is about 12 weeks from the first of the year, so maybe that has something to do with it. Also, some may have recommitted to exercising at the end of the year around Christmas/New Year's or have recommitted to going hard at the WODs and are feeling a bit run down from the new efforts. Finally, many started the Zone diet for the New Year, and that same 12 week period might be in effect, meaning that people need to tweak their diets but whatever miscalculations were in there (blocks, fat, cheats, etc.) are now coming home to roost. I think a combination of these things happened with me, and I'm just coming off of 5 days of rest.

Isn't this about the time when the crowds at the gyms start to thin out a bit, too, as the New Year's resolutions start to fade, or is that a warmer-weather, Springtime-related phenomenon?

Or I'm just trying to avoid thinking about tomorrow's WOD!

oh.......my.......word......

looking forward to this one when i finish work!

broken to Hell
19:17
FGB doesn't have much on this one
Jeff

16:18

used 14kg dumbells

was able to kip today doing pull ups, got the tempo just right and was able to fire off a set of 14 at the first set and a set of 12 for the second.

Are you sure this isn't meant to be an April Fools joke?

kevin gp,

Rene is right. I am taking a week off this week as well. It's been longer than 3 months for myself(about 5 months). I should have taken a week off earlier, but just didn't. Now I am feeling beat up, so.... time for a week off. I am going to start following the 3 month time frame now.

Why not list all the exercises in alphabetical order so they are easier to find?

Also, Burpee has always been know as a "Squat Thrust" to me.

http://www.warriorforce.com/articles/burpeeclip.htm

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.

Yikes!! WOD looks nasty. Wish there was a full video or slide-show of this sequence. In my mind it makes sense, and should flow together. Guessing the "jump" part of a traditional burpee is replaced by the hang clean/thruster motion? The Pull-Up has me a little perplexed. Guess its a completely seperated aspect of what constitutes one set?

New to all this, any insight is appreciated.

Is there any protocol I should know of when Pukie shows up? My fellow members at the gym liked me up until now!

LOL, KevinA! That's what I was thinking!

This one was just ugly--and I didn't even finish it! I got started late and only had 30 minutes to workout. I figured that would be enough, but after 30 minutes, I had only completed the first four rounds! This is the first workout in which I actually had to lie down and suck wind to catch my breath in mid-workout. My neighbors even came out to check on me. They thought I had passed out! That burpee-thruster combo is humbling! Look forward to trying this one again after a few more months of crossfit.

1st four rounds (very broken)-29:34

I noticed a few people mentioning The Zone diet. Following this website so far over the past month and a half has not lead me astray, so I am curious where to start finding out about this Zone diet as well. I found a few web pages, but they were all pay sites (and I am a poor college kid). Just curious if there were any good websites or where the best place to start is to get a feel and possibly start the Zone diet without paying for those sites. Thanx.

Can't wait for the WOD either! Looks like a good one! Did someone say pukie?

This is April 1st WOD right? I guess the jokes on us. I am going to buy a couple of 35lb dbs and do this one in my garage. That way if Pukie shows up we can be alone. I can not imagine doing this workout at my YMCA.

I have had a week of R&R and got back into things last night with a date with "Helen". Tonight is going to be rough.

Holy Balls!

JaredE,

Two suggestions:

1) Do a search on the message boards for "zone diet" in the nutrition forum. You will find a ton of good info for free. You can access the message boards by clicking the link on the left-hand side of the homepage.

2) If you can scrape together $5, order the back issue of the Crossfit Journal (also accessible on the left-side of the homepage) called "meal plans." It will give you everything you need in a nice, neat package.

38:00 approximate
subbed 20# DBs
Pull ups all negative on rings
Everything broken in different numbers

The B,HSC,Ts were INSANE!!!! :)

Tons of rain last night so my warm up included pulling up sections of wet carpet in my work out/music room (I have carpet squares in the room), and cleaning up water in my laundry room. You could say that I wasn't exactly focussed by the time I started the WOD. I also forgot to start the stop watch for the first round, so my time is an estimate.

At any rate, I feel much better after the workout than I would have if I hadn't done the WOD.

HAHAHAHAHA!
OK, where's the real WOD? Huh? Not a joke?
Sorry Coach, forgot you don't kid about this stuff. (drags sorry ass off to the gym)
Put me down for about an hour on this one. If I don't come back it's because this one did me in!

Survived....barely! Broken into many pieces. Basically split the big pieces into 3rds to start with and tried to muscle through the smaller sets.

Used #22.5 - #20 -#17.5's as I was fading in each set. Pull-Ups on Gravitron @ 70-85% bodyweight. Tough slugging all the way through. Took 20-30sec. breaks between subsets and a minute between full sets.

Time 35:00ish

35:51

After the first 8 reps at 35# I dropped to 25# DBs.

Did burpees with a pushup and a jump. Did the jump with the dumbbells at my side and incorporated the hang squat clean into the jump so I would end the jump with the weight racked and in a squat ready to thrust.

Burpee hang squat clean thrusters (I really like the name, but that is one painful awesome exercise) very broken.

Pull-ups unbroken. This surprised me because I thought that I wouldn't be able to do this after yesterday.

Either this is an April Fool joke or LauraR should apologize.

27:59
I just kept telling myself, the longer I rest the longer it hurts, just get it over with. This was painful and left my mats soaked.

What a monster!

WU - 3k jog, 50 pu, 20 sq.

17:58 with 20 lb db. Not including the 2 min at the end to get my sorry ass off the mat. Form on the hsct was sad

Glad its done, for today.

16:40
Pushup burpee
35 & 40lb dB, rotated w/partner
Followed the dumbell combo w/ pullups (21, 21, 18, 18, etc)
SAT WOD.

26:33 - two 35# powerblocks, burpees with added pushup. Dead hang pullups with a kip

What a grinder! It felt like the first three rounds would never end, but I was going to kill myself to finish them. I was moving so slow I had plenty of time to record my times per round:

21-6:20
18-12:12
15-17:22
12-21:08
9-24:09
6-25:45
3-26:33

My shoulders are too beat to do OH squats or clubbell work; adding the pushup certainly didn't help.

oh wow

47:00
3x7 3x6 3x5 3x4 3x3 3x2 3x1
burpees-hsc-t pullups
this was fun breathing like a fish out of water

just 25# db's

Wow --- that was something. 19:03 with 30lbs.
cheated on the pull ups from the beginning.

Official crossfit warm-up.

I think I misunderstood the exercise. I think I added an extra squat in there somwhere.

1st 7 of the 21 was done with 1.5 pood kb. (then i got smart)
Each set was broken into 3 groups.
When i got down to 6 i think i started doing it right.
3reps completed with KB.
1rep completed with KB.

33:39

felt like I was going to meet Pukie, but I held it back. The owner of the gym was watchin me. (I dont think he would like me painting the floor)

Finished out with set of 5 reps bench press with KB
15 reps with 135 barbell.
8 snatches ea arm with KB
20 reps of bench with 135 lb barbell. all back to back.

we are gluttons for punishment.

I hope this WOD wasnt an April Fools Joke

This absolutely kicked my arse......

27:30.66

15kg dumbells used.

saturation bombing of any surface with copious amounts of sweat.

Well everyone seemed to have such a hard time with this one....I'm not looking forward to Monday when I and my squad will take it on.

I met Helen for the first time this morning, and I didn't feel like I made a good first impression. So we met again this afternoon. Still doing jump ups for most of the pull ups, moved up to the 45 lb dumbbell. 13MNs...and man now I"m beat..looking forward to a nice rest this week end.

Ouuuuuch.

Ugly. Slow. Painful. Most sets broken. Most pullups assisted (jumping or kipping like mad). Did I mention slow? Ugh.

Finished, though, as Rx'd, 22:20

Forearms? I still have those? Oh, those throbbing things between my elbows and my hands, right! And I can already feel the pain spreading from there.

I was wondering who was going to pull an April Fools' prank on me. Turns out it was ME, by doing the WOD! Arrgh!

SF,
Andy M

Penance:
I will not mention burpees in any variation, nor i will I state anything is "easy" especially burpees with thrusters and dumbells,lest Coach add a HSQ and a jumping thruster at the end.
I will not mention burpees in any variation, nor i will I state anything is "easy" especially burpees with thrusters and dumbells, lest Coach add a HSQ and junping Thruster at the end.
I will not mention burpees in any variation, nor i will I state anything is "easy" especially burpees with thrusters and dumbells, lest Coach add a HSQ and junping Thruster at the end.
I will not mention burpees in any variation, nor i will I state anything is "easy" especially burpees with thrusters and dumbells, lest Coach add a HSQ and junping Thruster at the end.

repeat 400 times. While doing the WOD with Burpees with HSQ/Jumping Thruster.

If the guys with pillow cases and soap bars (Full Metal Jacket reference) show up at my house tonight, I fully understand.

let me just add.....YIKES!

22:59
BW=192lbs
Used 35lb DB's and did burpees with pushup and jump at the end. All sets broken except for last two.

LauraR,

Sooooooooooo it was YOUR fault!

I'm on the next flight with my towel and soap and i'm not expecting a shower! lol!

It was fun though..........;-)

barbell 65-70# 37:40

I like how the last two sets were low reps which encouraged you to work through without resting.

25:58

I used 15# db instead of the 35# and I am glad that I did not go any heavier. My definition of the WOD may have been a little different than what was intended. I did a push up burpee then from that squat I loaded the db to my shoulders then stood to a thruster. After reading some of te other posts I think I missed out on an extra squat in there. Believe me I was spent by the end of my version.

Loved it! Thanks

At work this morning, on the treadmill,
Intervals,
6 x 400m, with 3 minutes rest in between, at a 1:40-1:50 pace
For me, at 260 lbs, that was about a 80 percent effort.

As far as todays WOD, while I dont doubt it's functionality or the effort required, I may pass on it for something a little more straightforward, but equally as difficult.
Steveo

39:51. After the first two sets I didn't think I was going to make it all the way through! This was the hardest WOD I have encountered. Used 20# DBs for the HSC/Thruster. I found the DBs stayed stable for the push-up in the burpee. All but the first pullup in each set was from a position where my feet were supported and many included a jump up. All sets broken except the final one.

First time poster. TIme 36:15
Not the first WOD, but definitely a bad joke.
Coach Burgener turned me on to CrossFit and I have used it with my rugby, softball and women's basketball players as well with great results. The players look at me like I am crazy (kinda how I looked at today's WOD) and I just think of how much they don't know how much crazier people there are out there compared to myself. I have to thank CrossFit and Coach Burgener for helping me be a little more crazy than I used be.

John Kaupp

"I'm on the next flight with my towel and soap and i'm not expecting a shower! lol!"

haha! Karl, I'm SSSOOOOOOO sorry! I'm doing this one later. I PROMISE!

Would someone with video capabilities please post an .mpeg of how to do this?

47 minutes.

35lb DBs. for first 21 reps.
sub'd 25lb DBs. for remaining reps.

I may have gone out just a bit too hard and fast. He-He! HA!HA! YEE-HAA-HA-HA!!

It took a long, long time for me to finish, sure, but in the end, that final set was glorious!!!

34:00.6

Kips were greeaaat today, hsc's however...

after a red eye to Chitown, im gonna be skipping this one...but i think ill hit it up when i get back home. after seeing everyones posts, ive just got to join in on the fun.

question for Tyler or anyone else who's knowledgeable...is the front lever a prerequisite to the glide kip?? it seems like one would need to have a solid front lever before they could complete the kip. i was just wondering bc id like to be able to a kip in the future (and Coach Sommer hasnt come out w/ his books yet, hehe). thanks.

LauraR,

Your reference to my favorite all time flick, Full Metal Jacket, cracked me up!

I'm curious, what's the average age for CrossFit participants? I'm wonding if I will die at a ripe old age of 43 performing this WOD? 6'5", 250lb

John Kruse

crossfit warm up
subbed 35lb dumbbell for 25lb
as rqd-24.25
this hurt , what an awesome movement

Did a workout like this last Firday. Added a jump from the bottom position and rope climbs instead of pull ups. You all are in for some fun. I'm taking a few days off to allow some minor dings to heal. Just got a call from Connor who ran in a track meet at Mt. Sac today. He ran a 5:40 for the 1500 M. His time keeps dropping.

35# dumbbells. Added push-up and jump (not very high) to the burpees. I wasn't sure, so I came to full extension after each hang squat clean before dipping down again for the thrusters. Overhand grip, kipping pull-ups. Almost every set was broken for both exercises.

Time was 34:06.

WOD was #2 on the day...I went with a "sprint" run-swim p/t-run for openers this morning.

WOD as designated...20:38.08

Burpees w/pushups, but no jump. When breaking down the sequence, it seems clear that the HSC and Thruster are meant to replace the jump. Think about the movement, jump vs. HSC + Thruster...it's the same.

Of course, I could be wrong.

A do-rag does wonders to keep sweat from flying around...it's how I kept from coating the walls on this one.

Forgot to mention...pullups on rings, no kipping.

I didn't realize this one was going to be so tragic until I read all the posts. I'll chalk that up to my WOD inexperience. I only got about four hours of sleep last night and have been considering skipping today's WOD but now I want to take on the challenge. This is gonna suck big time.

This is gonna suck big time. HOOYAH!! (I forgot that part)

ediddy - To my knowledge, a lever is not required before learning the glide kip. It's more coordination and momentum than strength.

John Kruse - http://www.crossfit.com/discus/messages/3499/7211.html

Were we supposed to go from the catch position of the hang squat clean directly into the thruster? Maybe we should call these 'clusters' to distinguish it from the other movements.

Ryan...that's how I did the movement. From a Kinesthetic perspective it seemed to make the most sense.

Laura,
What is your major malfunction, private??
or after seeing this WOD: "I'm in a world of s#!t, Joker."

Good thing today is my arm/upper back/wrist curl day. Don't have to worry about the WOD. Anyone see the link for reverse Batman skull crushers? I can't find it here or on Dan John's site.

Actually, that should have been "Private Pyle."

feeling a little run down - switching to a more convential 'bodybuilding' style for a couple days. Be back in a week or so.

Jimmy

that was ugly. i don't know if i did anything wrong but i did it in 46:02 with broken sets using 35# DB. that was possibly the hardest workout i have ever done. i love it. almost met punkie. nice one.

53:04 as prescribed, last four sets of pull-ups and last set of dbbhscts (woo, 3 in a row) unbroken, most of the rest broken into sets of 3 and 4. Burpees done with a push-up and jump, then came out of the crouch from landing into the hsc and thruster. They weren't very high jumps, but they were jumps.

Ron N..........my favourite film too and the line is...

"What is your major malfunction NUMBNUTS!?"

I'll stop being geeky now and sink back under the rock i just came from!

Still suffering from today btw.....thanks!

Ow, Ow, Ow, and I repeat Ow!!

31:05

This is the first time in my life I was actually looking forward to doing regular burpees with a chest smacking push-up and a 20" vertical leap at the end! Laura, I wish I had known you were responsible, I could have focused my pain better. With all the breaks & rest involved in completing this workout, my form on both the burpees-hsc-thruster cluster and the kipping pullups was pretty good. My shoulders are aching, my grip is ripped & I've got the full body exhaustion feeling. I couldn't imagine starting crossfit training with this WOD.

Ow.

Damn this one was intense.. I did a slightly toned down version of Helen yesterday, then decided not to climb this weekend (crappy weather forcast) so off to the gym I went.
I didn't track my total time, but did track my time per set... there was about 1:00 of gasping for air between sets.

Started with 35lbs did 8 reps and 8 pull-ups in 2:40. I decided I wouldn't be able to manage anywhere near the prescriped reps so I went to 25lbs dbs and 130lbs on a pulldown machine. (I'm a climber who sucks at pull-ups, go figure)

Reps/Time
21 6:40
18 5:56
15 5:38
12 3:58
9 2:16
6 1:36
3 :45

All sets above 9 broken heavily, all sets 9 and below unbroken. No rest between the last two sets.

I had trouble with the form for the clean on the with the dumbells. I was using too much upper body and not squatting low enough on the catch.

Damn this one was intense.. I did a slightly toned down version of Helen yesterday, then decided not to climb this weekend (crappy weather forcast) so off to the gym I went with a pot of coffee in my blood.
I didn't track my total time, but did track my time per set... there was about 1:00 of gasping for air between sets.

Started with 35lbs did 8 reps and 8 pull-ups in 2:40. I decided I wouldn't be able to manage anywhere near the prescriped reps so I went to 25lbs dbs and 130lbs on a pulldown machine. (I'm a climber who sucks at pull-ups, go figure)

Reps/Time
21 6:40
18 5:56
15 5:38
12 3:58
9 2:16
6 1:36
3 :45

All sets above 9 broken heavily, all sets 9 and below unbroken. No rest between the last two sets.

I had trouble with the form for the clean with the dumbells. I was using too much upper body and not squatting low enough on the catch.

I feel punk'd. Tackled this after 3 hours of sleep and a fencing competition last night against some olympic veterans and olympic hopefuls. Had a better chance last night than I did this morning with the WOD.

20:35

Hard Core!

Pullups as prescribed
Burpee/clean/thruster all broken and a bit nasty towards the end.

22:15

SF,

Justin

21-18-15-12-9-6 and 3 rep rounds for time of:
**25# Dumbbell burpee, hang squat clean, thruster
Pull-ups
TOTAL TIME=28:41 (note: had to go with the 25# dbs today)

add:
burpees were with push-up, like Matt_G described above ...

24:11 - 30# dumbbells
All burpees broken. Pullups unbroken.

CrossFit, April Fools Day, 2005
"It doesn't have to be funny to be funny!"
-Pukie the Clown

35:38

35# DB's. Pushup burpees. Jump disappeared during the second round. All done with kipping pullups which were unbroken. BHSCT's were disgustingly broken into singles and doubles for all but the last three rounds (9,6,and 3). Have a good weekend all!

By the way Coach ... I think I almost died today for a few points .

22:52

Karl, Ron, John K : Full Metal Jacket is the first movie we owned on HI-FI VHS. You shoulda seen the cat jump on every explosion! Poor thing.

I need to get that on DVD.

I believe the offending words I uttered were: The weighted burpees were easier because of the pushup grip using the dumbbells and the lack of a jump. Hence the HSQ+thruster. I fully expect a jump to be added later.

I'll apologize for that now.

This is exactly why "the meek shall inherit the Earth"...'cause they don't open their mouths, call attention to themselves, and get ground up under Coach's boot.

LOL

As Connery's Irish cop says in The Untouchables...

"Here endeth the lesson."

32:10
This was one of the hardest workout I've ever done.

Jeeeez!
I actually did the jump on all burpees! No kidding, I did. Although the jump at the end resembled a calf raise.
Push ups on most burpees and almost all HSC were full depth. Some got to the power depth and that was just to keep going. Half way through I convinced myself that my shoulders would stop hurting.
First time I ever uttered the words: "Thank God for the pull ups!!"
Was shooting for under an hour and got 37:31. Puts me where I belong, middle of the pack!!!
"Son, is that a peace symbol on your helmet? Do you think that's funny son?"
I realized just how much I love that movie! Kubrick was a genius!

Ron, I couldn't WAIT for the pullups! They were like icecream on a warm day.

When I got back to my apartment after this one, i physically couldn't shake my protein drink, my roommate had to help me...

what a smoker

41:08

Good lord this one hurt me bad - this one was about survival, not time or performance for me. No pushup with the burpees - the burpee-hang-squat-clean-thrusters were all broken into sets of 3 with 35 lb dbs after the first set(is it possible to gas and flagpole at the same time?). The pullups were definitely assisted by the crossfit journal today - couldn't have been timelier with the articles on kipping.

21 - 7:45
18 - 8:46
15 - 8:24
12 - 6:48
9 - 4:57
6 - 3:10
3 - 1:15

23:30 w/ push up very, very tough.

Executed WOD in ~38:30. Stepped the dumbells from 20lb-25lb-30lb-34lb as left forearm is still tender (possible shoulder issue?). Pull-ups unbroken.

Very tough WOD.

subbed 25lb. dbs after the first full set

time= 32:44.

I was tickled with the time. Felt like Death was hovering during round 1, and it never got any better or worse. The pullups seemed like such a relief in comparison, that I had one of my best PU performances. Sets of 9 and down unbroken, probably could have done more if my AWS (Aquired Wussy Syndrome)hadn't kicked in.

Mike Donnelly

saving this for tomorrow, if I don't chicken out! Still hurt from yesterday's workout

27:34

All sets unbroken. Or, at least, all pull-up sets unbroken. Most DBHSCT sets inolved me moving slowly enough towards the end of each that I'm not sure they count as continuous motion.

Inspired by today's Journal, worked on my kipping form, which made the pull-ups seem remarkably easy. Still don't quite have the feeling for coming back down from the bar in a way that smoothly enters the next kip, but I take what I can get.

Also while several prior WOD exercises have garnered me strange looks from gym-mates, DBHSCT's definitely win by a mile on that front.

45:34=34:30 moving, 11:00 "resting". had to build rests of decreasing time in before starting. nice to be outside. experimented with getting the weight oh for "jump" of burpee, worked best as almost a kb swing. worked on putting power in the cleans and putting some power in the thruster. someday i will be strong.

Wasatch telemark morning

I'm not using a stopwatch yet on the longer WODs so this one was about 50 minutes. Did the pushup, but no jump. Went to full leg extension before doing the Cluster(TM).

1st round: 25lb 10,8,3 deadhang 6,6,5, jump 2,2

oh this is silly, everything was broken and by the 4th round I was down to 15 lb'ers... feelin' pretty good right now though, gotta love those endorphins.

funny how the first couple reps in each round felt so easy, but then this gorilla would land on my shoulders and somehow double my body weight for the rest of the round.

snatch 5x2 up to 145
squat clean 5-3-2 work up to 185
jerk work up to 205

Mini X-fit

21-15-9 rep of
225lb squat
push-ups

done in 10:02 did not push as hard as i could have but was unsure what the last set would feel like, next time will be faster.

never mind. ignore all that, because I didn't see the pull ups.

good job to all

looking at the times of everyone else i think i messed up some where along the line because my time was really good

Ouch

Getting over some sort of warm weather/allergy/sinus thing...so I felt awful.

33:13 with assists on the first 4 sets of pullups...I thought I was pretty good at pullups until I started doing the WODs...all these pullups are kicking my ass!

29:40 as Rx'd

After having a good WOD yesterday, I did not feel very energetic today.

Broken sets, sub'd lat pulls for pull-ups today.

33:16

23:and a bit

30# Dumbells for set of 21, 18, 15, and 9.
35# Dumbells for set of 12, 6, 3.
(Colin hoged the 35#'ers, which really disappointed me!!!)

Please....No more pull ups this week its getting sadistic.

Steve-O

My WOD was:
15-12-9-6-3 rep rounds of:

30# DB burpee,HSC,thruster
Pull-ups

Time= 21:15

I F I N I S H E D.
With prescribed weight.
Was trashed...... from about the 10th rep ON!
Coach... the April Fools tradition requires you to retract the original 'joke' and represcribe... you must have forgot.

Burpees, Hoo-ahh! We love burpees!
20:55, as written (35# DBs)

Congrats to you sub 20 min. studs.

This one left me lying on the floor sucking for air like a dying carp.

lordy, lordy.
subbed 20 lb. DBs from the getgo (knew I needed to after the bad performance art that was my 5x5 DB C&J WOD from a little while back)
kipped pullups mostly
all rounds but last broken into 2 to 4 sets

30:14

I didn't see the white buffalo, but he still kicked me in the behind.
A long way to go before I can do this WOD well. Still hoping my shoulders get stronger sometime. Patience, grasshoppa.

Nice kip, Tyler. After the kip comes the cast to a handstand, which is actually easier than learning the kip.

PS--Whoops, forgot--
Did pushup but no jump (the jump became the HSC -> thruster) squat-thrusts. DBs were stable enough. Pushup form was pretty bad after a while.

As I was doing this, I was wondering whether it was an April fool's workout...

Well, after all the hyperbole, This really wasn't the animal I thought it would be. Sorry.
WOD
35:50
Far from an award winning time, but this was after a fairly serious set of intervals this morning. I worked steadily, with the burpees slightly broken, the Pull-ups broken into 3's, but I, was more concerned with form and body control, than absolute speed.
I felt this was simply a regular crossfit workout, fun, effective, and intense. I just found the workout difficult to break down and understand on paper, but once I got into the gym, and grabbed the weights, it all made perfect sense.
For me, this doesnt even hold a candle to the "three bars of death". That one was a bit of a battle.

Matt G, I left you a little note, on yesterdays comments, as my e-mail isnt working.
Steveo

LauraR: guys w/ soap bars in pillow case who visit in the night, A.K.A. BLANKET PARTY.

"In the moment of truth, if your killer's heart is not pure, you will hesitate, and you become a dead Marine. You then be in a world of shit, because Marines are not allowed to die without permission."
-- God bless Uncle Sam's Misguided Children!

Just thought I'd chime in again (feeling chatty today) and note I still do not feel right after this one!! Thanks a helluva lot Laura!!!;-)

Maybe I'm in for a visit from Uncle Rabdo tonight? I hope not.

Taking my week (5 days not 7) off starting tomorrow. My timing sucks!

Dontcha just love R. Lee Ermry (I hope that's how you spell his name)? I think he was an actual DI before the movie.

As rx'd
26:28

Killer Workout!
51:12
as prescribed
I did mine 21 burpes the 21HSC and Trushters together and then 21 pullups and the went on the 18 in the above order and so on and so on and so on until I finished

ugh
25# dbs
31:06
collapsed in a sweaty heap at end; spandexed gym bunnies on elliptical machines stopped and stared.

Used 30# db's and did pushup and small jump holding db's. 38:32. Had to break this down to sets of three or four before feeling lightheaded. Workout strangely felt like the shovel thrusters I did last weekend....

Great journal today!

Time 26:13
I knew this was gonna hurt But I still set my sights high. I wanted to complete this one under 20 haaaaaaa. I did all my burpees with a full push-up.

Mike Donnelly,

I suffer from AWS too. LOL

This one was nasty but achievable for me at 38:14. Three months of WOD's in my journal, after three more I may break 30:00 :-)

And now for a Full Metal Jacket intermission with a Pukie twist:
"Why you little maggot, you make me want to vomit."

You people are great!

John Kruse

The FMJ quote was NOT a reference to LauraR and her choice of WOD...really.

Time: 33:50
Great WOD, felt great. I love these marathons of murder style WOD's.

33:36, 25# db.

This workout needs a name!
Do we have a Hannah yet?

Upon deciphering the movement in question, I knew 35lb dbs would be beyond me.

Subbed with 25lb dbs
Nice and low on the push-ups
HSC form coming around - A to A
No jump upon extension
Everything broken - as even a pace as I could manage

Time: 25:32

PS

Thanks to the earlier clips, I finally got the KIP down (thank goodness!)

I almost forgot about doing the pull-ups.

They actually seemed like a break!

Rene' and brain_g - thanks. I think I'll start keeping track from now on. I was just kinda going by my body. I felt a little over worked a couple weeks back and took 2 days off. Normally, i've been using rest days to either row or run.

and grady_mac... glad you're on our side.

mulcahy... how'd your brothers do?

33:31 as Rxed.

this was massively hard.

this wod no joke. 15 min elliptical warmup.
didn't have it in me to finish wod. got down to 4th set--12 reps--did burpee-hsc-thruster and pukie's cousin, crampy, came to stay in my calves. had to quit. but tried kipping on pullups and started to get the hang of it. april crossfit journal is best one i've read. thanks.

hahahah, Karl! I am getting more abuse on this thread than Josh Everett gets from Stephane Rochet! LOL. Just kididng, I'm not taking it personally. However, I think I'll be doing this WOD at 9:30pm just to save face and post my abominable numbers. I worked until 7 tonight and just ate, so I think pukie is unavoidable if I start too soon.

I could not even finish the first round ......Lots of excuses......I will try again tomorrow.

Bradley (age 4): What's the first exercise in the WOD?
Me: Burpees.
Bradley: OK, How many burpees
Me: 21
Bradley: *McCauley Culkin face* 21! I can't do 21 burpees.
Me: Well let's see what the kids WOD is.
Bradley: Well, I can only do 20 burpees.

LOL.

33:14

u-g-l-y

Misread the WOD I was in a rush this morning. Skipped the pull ups I will punish myself later. 14:00 in a gas mask minus the pull ups.

19:07 as Rx'd, Burpees w/push-up.

Burpees unbroken on 21, 6, and 3.
Pull-ups broken due to grip failure. No chalk + weak grip = broken pull-ups

Wife:
19:57 w/ 18# DBs and push-up Burpees and jumping pullups. Everything broken on reps above 12.

owowowowowow
12#dbs
Jump assisted pull ups

35:11

(I changed pull up bars and the crossmember is too close to the bar to do it without a jump, floor too far from the bar to fake a dead hang.)

A video of this one would be awesome! Do you guys also bring your arms together over your head at the end of the burpee?

kevin gp,

The brothers did well today. I put them through a modified WOD:

Rounds were 14,12,10,8,6,4,2 and they did:

burpees (no weights)
jumping assisted pullups

It was so cool watching a 14 and 16 year old bust their ass on a workout. They pushed themselves harder today than some of the grown men that I've seen "working out" at Bally's ... but we already know this.

38:38

including transfer times into the house and up to 1st floor to the pullup bar, using a 30kg sandbag instead of dumbbells.

37:02 and it hurt. All pullups unbroken.

30:29 used 20# DB's, did the push up, but jsut did the HSCT on the way up from the burpee--no full extension in between. used straps for the pull ups because i was sweating so bad my hands kept slipping from the bar. also go an assist from my sister on pull ups. this one was wayyyyy ugly! left puddles of sweat everywhere i went....broken sets goes without saying!

I was with Patrick on this one - finishing was my goal.

It wasn't fast, it wasn't pretty, but it got done as prescribed.

Pushup and jump on the burpees then into a HSC/thruster combo. Everything was broken except the last four sets of pullups with kipping and the last three sets of B/HSC/Ts.

I was thinking the same thing, C Mel - this one deffinately needs a name. A dirty, dirty name.

Ouch
29:00 with 30 LB DBs

Had to take a breather in the middle of second round of burpees/HSC/thrusters. Very light-headed.

Been doing this for year and a half, tough as any workout so far.

Todays workoutwill be done Tomorrow

Today:Run:48min Alki-Fairmont Canyon

Recovery Week-

Heh.I WAS planning on 1/2 vol of the WOD but I either:
a)wimped out(!)
-or-
b)succumbed to the calls of OHS + Hang-pulls,etc

4-3 x 3 OHS(15/30/45/47 pds)
1-3 x 3 OHS(50 pds) - failure(slightly pissed off about this)
3-3 X 3 Hang-pulls(50/60/65)
-the last pull is my weak link in the clean + snatch.
3 x10 inclined pushups(20 ") + 8 step-ups(30 pds)
3 x 10 suspended leg-raises
-handstand practice
@15 min yoga cooldown

One of the hardest WOD ever for me!
Used 20 db's 30:40 Whipped!!!

Have a sore throat & cough. This was my 3rd WOD and I'm completely wrecked from the previous 2 so I went very easy on this one:

did reps of 9/6/3/1
ended with 6 clean and presses with the 35 lb dumbells.

10:30

40:01 as Rxed
That really puts your body through freakin huge range of motion. Thanks, Coach!

Did this first thing saturday morning 4/2. Nothing like a WOD to take your mind of being pissed at your husband! First few sets broken to the high heavens and back. How some of you did this in under 30min is beyond me. Threw in some Hang power cleans here and there. And strapped in for sets 12-3

32:25

15lb B-HSC-T, sets 21-6, 20lb for last set of 3

80lb latpulls, sets 21-9
90lb x6
100lb x6

caught my breath for 10min then hit a 3mi run in 35:25

Oh yeah, good thing no one who is anyone in OL saw my clean form - U-G-L-Y!!!

30 lbs

29:16

Great force / endurance / art. Heart rate maximized.

This was a very sick April Fools joke. I know it's going to be bad when the pullups are the easy part.

34:50

People doing this in 20 minutes are insanely fit. It took 5 minutes just to get through the first set of 21 B-HSC-Thrusters.

Remembering the current issue of the CFJ (and the article on a soldier's fitness needs in Iraq) got me through it.

25:40
20# dbs. My alligator-mouth ego said "35s" but my canary ass wisely said "20s." Actually, my fieldmouse back said "10s" but we went with the canary weight.

2 goals for this WOD: survival and 26 minutes. Made 'em both. Thanks to Kelly for warning me about the ill effects my back would (and did) encounter with this.

holy f@#&ing crap.
all i had were 50# dbs. so that's what i used.

21,18,15,12,9,6,3 reps
burpee HSC thruster 2x50# dbs
pullups
time = 41:43

BW = 166#. my hands are bleeding. good times!

24:12 w/ 20lb db.

ouch.

19:11

Didn't do a pushup for each burpee- just kicked my feet out and back in. I've never wanted to give up more often than I did in this workout, especially the first 3 rounds.

strong work JC!
I'll do this tommorow if my night shift isn't too demanding. I'll stick to the 35# Db's though.

Total time unknown due to a call during the start. Total time with the call = 50 min. I cut down the weight to 20 lb db's and 1/2'd the pull ups to 6. Good work out, I was drenched and dripping sweat by the end. I had good energy and stamina through this WOD. I only hope I was performing it the right way.

Wall: 25 lb db's.

subs: 25# DB after first set, started the sets at 15 reps, so i skipped the first two, 18 and 21.
started off trying to do full workout, but i was too sick. every time i seemed to push myself hard, my head started to kill me. wasn't even gonna work out at all, but i couldn't manage to miss 2 days in a row.

17:45

As Cool Hand Luke said, "I got my mind right, Boss." Performed as perscribed in 58 minutes.

The HSC with the 35lb dbs were difficult for me, more so mentally than physically. Thanks CrossFit for making push-ups, presses and pull-ups easy. No rest day for me today, will do the 5K I skipped yesterday.

holy cow that was hard. after the 2nd set i had to drop the weight to 30's. other than that, as written with lots of broken sets for pullups. no time because i forgot to start my stopwatch. this was the 2nd or 3rd workout where i actually felt nauseus part way through, and had bloodshot eyes afterward. good stuff.

well, that was extremely hard. you know you're in trouble when you're already doing mental toughness exercises midway through the first part of the first set. Still, WOD as designed, 39 minutes. Back hurts, probably indicating I wasn't keeping it flat moving into the hsc with the weights, although I tried to concentrate on keeping it straight. I think this one deserves a name. JC, I'm bw 155# and I was going to back off to 30lb db's until I saw your post just before I left for the gym. Awesome stuff.

Took a week off and this was the one I came back to...

35:24 as prescribed.

While I was gasping for breath somewhere in the middle of the pain, a monster power lifter dude came up and told me, "That's a hard core workout, man." Yep, we bad...

29 minutes, but only managed two rounds this morning before ran out of time.

13 minutes round 1
first 6 with 15kg, then switched to 10kg's
BHST - 4,2,4,4,4,3
pullups 5,4,3,3,3,3

16 minutes round 2, all with 10's
BHST - 3,3,3,3,3,3
Pullups 4,3,3,2,2,2,2
first time with kip pullups

I'll do the other rounds at home after work

Finally got around to doing the Fools workout

21-18-15-12-9-6 and 3 rep rounds for time of 24:25.4

25 lb. Dumbbell burpee, hang squat clean, thruster
Pull-ups

My left palm started bleeding in the middle of the 9 rep set of chin-ups - ouch!

Followed by Rack Jerk 90x3,100x3,110x3,115x3,120x3

26:45 as RX'd. Did push-up but no jump.

21:15

16:49
w/40lb dbs
no breakdown of rounds

Tried it starting at 15, hurt my back awful did an impromptu Fight On Friday by wedging my head against a locker and trying to stove in my skull with my fist. It never helps but I do it anyway.

Serves me right for trying to lift while I've got pinched nerves in my back. Try again when I get it fixed. Do your rehab, do your rehab, do your rehab.

Time: 38.41
Pull up broken.

Ouch, those HSC Thrusters get to me.

Started w/40 lb dbs, switched to 75 lb bar...dbs were hurting my form. Severely broken, but managed a 24:20. My goal was 25 minutes (really would have liked 20 but thrusters are my nemesis). Thought there was no chance after 21 and 18 rounds, but rallied late.

WOD with Rob
(225x5)x6
315x5 with straps
2min rest

completed on 4/5 as Rxd.

time: 37:20