July 21, 2005
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
Let trailing knee gently “kiss” the ground on each lunge.
Post time to comments.
Michael Perry, 43, completed Fran in 3:20 on Monday!
“Firefight” [video] from Gym Jones
Posted by lauren at July 21, 2005 6:20 PM
meaning - a walking lunge for 50 feet while holding the bar as if you were trying to do an overhead squat???
ChadO: yeah, that's pretty much it.
I may have to substitute DBs for this, don't have that much room readily available (unless I can sneak the barbell upstairs to the gym).
Michael that is one amazing time. Nice job.
Awsome couplet from Gym Jones...
Looks like a real smoker!!
So what do you think they do for cardio??!!
Speaking of couplets...
overhead lunges and BURPEES!
Ok coach, Gym Jones ain't got sh#* on you...
The yuppies at my sissy gym are going to look at me like I'm REALLY strange!! I'm loving it.
Great Job Michael!!
Be sure you don't crack one of the REALLY normal yuppies in the head with the olympic bar during your lunges;-)
All crossfitters should download that video to show to skeptics about the idea of getting a full day's workout in less than ten minutes. Hehe, it's great.
I'm going to miss this WoD (first WoD missed in six weeks) because I'm doing two full days snow skiing over the weekend and want to save my quads, is that such a bad thing?
So, if I'm just starting Crossfit, should I load up a curl bar to 30 lbs., or just use two 15 lb. dumbbell weights? I'm not sure whether I'll get the same sort of stabilizing/balance workout, but I don't want to kill myself starting the program, either. :) Anyone happen to know how long a basketball court is?
Most skeptics spend half their day in McFitness to get to get their ten minutes of work in....
And I'll bet in all that time, Pukie never get's anywhere near them;)
The curl bar overhead would be easier to stabilize than two seperate dumbbells.
Standard NCAA basketball court = 94 feet (x 50' wide, I think).
Great job Michael as always. Your level of fitness continues to challenge and inspire me, and I'm greatful for the chance to workout with you every Saturday. Keep doing what you do!
i believe i was about 1/2 way through my second set of thrusters at 3:20. yeah........that's fast.
nice job michael
Still working up to a full push up (off knees!) what is a good subsitute for the burpees??
I want to know what a good sub for walking lunges would be.
Training my friend Seth today, his first Crossfit workout:
Warmup: 3 rounds: samson, OHS w/ stick, situps, pushups, pullups (20 for nic, 10 for seth), dips, handstand drills.
Nic: 5 rounds: 45lb overhead lunge walk for 50 feet, 21 jump burpees. time = 17:10
Seth: 5 rounds: overhead lunge walk with stick, 50 feet, 21 jump burpees. time = 24:30
Cooled down with L-sits and 12lb cb swipes.
Nice work, Captain! Downright impressive time.
Perry rocks! Way to go sir.
Nice time. Couldn't happen to a nicer guy! (we met in Jan. at the Vista seminar)
You can do burpees without the push up. We call 'em "sissy" burpees, but don't take that personally. Most of us will resort to "sissifying" with 5 rounds of 45 ahead of us.
The guys at the gym will be pissed to find the O-bar missing from the incline bench! I would never remove it from the squat rack/altar!!
that link makes things so much easier... actually, thats hard as hell, but now i know how to do it...
Nice high school grad pic pose. How'd you get a 3:20 w/ your cane?
Leading from the front. Perry is LEGIT.
Total time- 16:08
There was no place at my gym with 50 ft. of uncluttered space, so I subbed 25 regular lunges for walking lunges. My legs were already smoked from my leg workout last night, this was the icing on the cake.
I did 14:12, but when looking at the other time that's far from right. I did 4+4 Lunges on each leg, but that's obviously not enough distance. Anybody have a good substitute as to how much lunges -on average- would be required to lunge for 50ft?
I 'only' completed it in 14:12 minutes, but I did manage to work up a good sweat though.
I'm off to the beach ... see you all saturday.
Hello to all, I am in the Navy, currently deployed to Iraq. I have been following the "WOD" for about two weeks now.
I am still "getting into shape" but I am managing to get through all the reps. With lots of wheezing and shaky legs. It is is humbling to say the least to have everyone in the gym look at you like you are crazy doing the "overhead barbell walking lunge" I feel like the kid standing out side the temple waiting to get taught by the master!
I have been running/lifiting for over 20 years and I have to say that CF is amazing. I managed to get my son Christian to do the WOD by saying "I bet you can't", a phrase no teenager can resist. He is hooked now too. He runs track and I believe CF will pay him dividends in speed.
Thanks for CF!
Hey I just wanted to post a message to a fellow crossfit member and say happy birthday...hope its a good one Javier...much love, Rebeca
15:33. Burpees had the jump at the end but no pushup in the middle. Ended with hollow rocks. I really liked this WOD.
Nicole Okumo: Just do them without the push-up (squat, kick back, jump forward to the feet-between-hands position, then stand up (or, better, jump up for a true burpee)).
Or, add a full "sprawl" instead of a pushup (lay down, chest on floor, hands out to side (briefly), then stand up). Adding the sprawl doesn't stress the chest / arms as directly as the pushup, but adds a bit to the total work (and therefore the "cardio" effect).
~17:00. Burpees were pretty ugly with no pushups.
Around 28. I was laying on my back for a bit before I remembered to stop my watch. I don't know why, but burpees mess me up (I didn't look at the video, but I do the drop, jump ones). I think they are the single hardest exercise we do that I can do (no rope and no muscle up at the moment). One thing I noticed is that there is a ballistic negative pushup in there. My arms started getting tired, and it took me a bit to realize why.
Pukie honking his nose at me.
Lunges not too bad; Burpees just terrible.
Need major work on Burpees.
You can also do the burpees with "girl" (no offense to the worldclass female athletes on this site) pushups, I think you should work them this way.
I'll call you later to see if we can coordinate.
Slow, but I finished.
That is an awesome time.
Subbed 10 lunges with each leg for walking lunges (no room in my basement) 13:45.
15 mins 22 secs. had to sub last lot of burpees for 21 push ups, 21 squats and 21 little wimpy rubbish jumps.
I have a rubbish burpee, fluctuates between a wrestling sprawl and a slow stand up. must work on it.
had to scream my way through the last 50ft of burpees.
this was an unpleasant work out.
Oh by the way the london bombers are up to their tricks again; only 4 detonators apparantly not attached to explosives, sounds as no one got killed.
Still nursing a bad back...
Sub'd a broomstick for the O/H lunges, and did squat thrusts for the burpees.
Worked with 2 loops and 1000 jump ropes as well.
Finished with push-ups to make up for the lack thereof in the WOD.
OK so I'm 43. There goes that excuse.
Ugh. I just did Tuesday's deadlifts and matching OH Squats yesterday. This is going to completely destroy what's left of my legs. And my arms - I think a lot of my "overhead" lunges are going to be more of a "lunge & OH press" flavor. And then all those burpees - oh, joy.
Oh well, we'll see.
Thanks folks for all the nice comments. Grady my wife said you would bust my ball about that pic.
To the folks in Fort Lewis, I'll be holding an informal competition tommorow at Cowan stadium (pullup bars). Be there at 0630 and be ready to meet "Frelen".
Team 7 CrossFit Santa Cruz
Jonna-15:30 (33lbs bar, some planks with burpees)
Frank-13:00 (3 rounds, stick, plank holds with burpees)
Great work you guys!!!!
Michael... at 46 with a 5:39 Fran I thought it was a vey good effort. Thanks for humbling me..you're a god.
Ouch...man, I use to be good at burpees...when that's all the workout was made of :D ;)
I was shooting for 15 (hahahah), then quickly changed that to 20 minutes...then to "I hope I finish this..."
Ahhh Cowen Stadium.. Oh the memories !!!! Jensen gym still around ?
13:57 - 45# bar, burpees with pushup and jump
No breaks the first two rounds. One very short break at 30' the next three lunge rounds; very short break at 15 the third and fourth burpee rounds, no break on round five.
Excellent time Michael!
As rx'd. Burpees were with a push up and jump.
Did lunges with 20# bar, very shaky the last three rounds.
I cut burpees down to 5 per round, they were really hard. I probably should have done multiple sets of burpees, didn't even occur to me until just now. Oh well, there is always next time...
13:57 - 45lb bar, burpees with jump only.
Gotta say that seeing this WOD first thing in the morning was not a nice way to wake up. Picked on two of my least favourite exercises then went five rounds with 'em. It don't have to be fun to be fun!!
Todays WOD as written
Did this at a soccer field with my two sons.
VERY HOT in the sun here. Happy with my time.
A tip for the walking lunges; measure your stride for a walking lunge or two and then divide by the required length to get how many steps you need to take.
Annie-9:55 (30lbs bar)
Danielle-11:13 (Stick overhead)
Mia-16:49 (15lbs overhead)
Zoe-17:50 (10lbs overhead and plank burpees)
Team 7 CF SC. Strong work!
OOPs...the last entry (Annie, Danielle...) was Team 8.....
14:05 as Rx'd (well, sort of . . . no jump on the burpees, just a stand up (but I did do the pushup!)).
The last set of burpees killed me (even without a jump); I was on track for 12:30 total time up to round 5, then just died.
13.30. Used a 55lb barbell instead, not intentionally but I did my sums wrong at the start! This was one of the hardest wod I can remember for a while.
Yikes...this one sucked. Team Mosul was whipped. All four of us completed between 14 and 17 minutes.
15:11 45# bar, no-jump burpees.
As Rx 24:45 Lunges great. Burpees very very hard. Had to break them into 7s. Need to learn how to do them as well. The jump is deadly.
2 days of rest on WOD'S
20# wallball walking oh 50ft.lunges knee to ground
21 burpees w/pushup no jump
Workout as follows
Lisa Split jerk w/bar (10R,10L) and burpeesx21 for five rounds Duration 23:53
Jon OHSQ 50 kilosx20, stride jumpx20, sit-upx20, stride jumpx20, ring push-upx20 for five rounds Duration 19:57 Intensity moderate Average HR 148 bpm, bdw. 81 kilos.
Used a 35# bar, otherwise as rx'd
As Rx'd 11:38
Got halfway through my first set of burpees when my neighbors ankle nipper came along yipping away!!
Had to stop and start over again for fear of crushing the little darling with my chest;)
Tough work out for me.
I did the 5 rounds. The walking lunges were with a 9# bar. The burpees were with the jump but no push-up. I had a lot of breaks to get through this. 39:32. I am proud to have finished.
45 lb.bar- 50 ft. walking lunges, 21 Burpees 5 rounds for time
This workout was grueling, but I managed to complete all 5 rounds. Shaky legs at the end. Time of 26:00:68, nothing great. Crossfit for life.
forgot to put down-burpees with a jump but no push up
First day of Crossfit:
Used 30# on a curl bar instead of Olympic bar, and had to do pushups instead of burpees for the last two sets. Did all five sets, though.
Then I rehabilitated on the couch in the A/C, while I ate a nectarine and some turkey and wondered if I was going to die. :)
Tomorrow should be fun.
Tammy 12:24 (30#)
Michelle 13:15 (20#)
Rachel 15:10 (15#/plank burpee)
Stacy 15:10 (dowel overhead)
'Team 9' CFHQ
Are we done for the day, Sgt. Hulka?
Ugggghhhh. It  hurts. I managed to finish, by cheating, and made it in 15:03 (wasn't sure I'd even be able to, my legs are so smoked).
By "cheating" I mean the first 3 sets of burpees were broken into 14/two good breaths/7, the last two into 7/breathe/7/breathe/7, and a few of the third set of lunges plus about half each of the last two were with the bar on my shoulders.
Otherwise as Rx'd, jumping burpees w/pushups, although the last few jumps were, well, not very high %-)
I also finally weighed the curl bar I have to use for almost everything, and found out it's 18 pounds, not 10. So every weight I've been using has been 8lb over what I thought. Fran, fer instance, I was actually doing with 103-lb thrusters. This makes me feel slightly less wussy, I'll have to go back and try some of the benchmarks with the "real" weight and see how I do...
 for values of $It == rand(almost any muscle or body part)
Deceptive WOD, thought it would be easy.
15:09 as RX'd
Had trouble walking up steps to room, gonna be sore tomorrow!
15:31 as Rx'd
Legs felt numb throughout, but kept moving. Hadn't done burpees in a while...and thanks for reminding me how much they suck, Coach =)! You really dug deep into the bag for this one. Keep it coming though!!
Great video, by the way! I really look forward to those.
19:39 as Rx'd.
Smokin' time Jeff!
Man it's good to be back!!
Took a 2 week vacation from reality and relaxed with the family.
Trying to be smart and ease back into full throttle, I don't want that new clown visiting me any time soon!
Did the full crossfit warm-up, then modified the workout by using a broomstick instead of the 45# bar and baby burpees (no jump or pushup) what a difference. I actually felt coordinated.
Total time was: 11:46
Friggin' timer battery was low and went dead during the WOD. Warmed up with consecutive 1.5pood KB snatches 30 left/30 right (PR-grip totally failed at 30 and the KB flew right out of my hand, lol. Only 2 away on each side from passing RKC standards.) Did the WOD using one kettlebell overhead during lunges, alternating armes on rounds. Burpees thrashed me and had to be broken into sets. Used "fighter's" strategy for first three rounds, the "managed" for the last two. I wish I knew what time I got. I know at least sub 15 minutes. This one was awesome!
20:15 as rx'd
Deceptive, like an iceberg....looks not to big on top, but once you get under and into it....it's massive!
Had to move to the outdoor covered track/tennis courts at the gym to do this. Heat & humidity played a huge role in additional punishment. 1st 50 ft was good, then broken sets followed. Ugh! Great workout though!
Am in knee-protection mode lately...so did:
5 rounds of:
15 'push-up-thruster-overhead squat' burpees (w/15 dbls)..... (were MONSTROUS!)
20:02, as prescribed, all burpees with jump and push-up.
I carried the bar on my shoulders about a quarter mile to a nearby park to do the workout. It was a lot easier going there than coming back!
SIGN AT THE DOOR TO CROSSFIT:
We'll either get you in shape or YOU'LL die trying!
I was certainly not prepared for what hit me today.
First of all, I've always avoided lunges like the plague and I've never done burpees. I enjoyed both 'cause it dramatically highlighted my weaknesses.
I was outside and didn't have a 45# bar so I used a nine ft 2x4 that was lying around.
I did the five rounds EXCEPT only did seven burpees per round... so I kinda wimped out but, hey, it's my first week.
Time was right under 20 minutes including walking across the field to get water.
smallish weighted bar, 10#?
jumping burpees, had to ditch the push-up within the first set
lots of breaks
new to CrossFit, so this looked deceptively easy but it was tough, tough, tough
c/f warm-up x 3
5 rnds for time:
walking lunges, 45lb OH
legs were still stiff and on fire from "fran" and deadlifts. The sweet pain was so great, i just had to laugh.
as usual I was gasping for air and looked like I was shot out of a giant water cannon.
I chose a racketball court for this WOD. And as a courtesy, I wiped up most of my sweat from the floor and walls.
CF warm-up, 3 rounds
WOD time: 24:21
Used a 25# bar, knee to ground
Burpees varried: 1st round, with push-up and jump, last 4 rounds, plank with jump.
Very hot (90 degrees) very light-headed!
The head of the gym came over and told me it was completely wrong to touch my knees to the ground.
This one was fuuun!
Getting back into it after 2 1/2 month off. New promotion, getting settle. Did WOD in 20min. I need a lot of work, but I am not stopping. Hey Lt. how you doing.
Press lockouts 60 kilosx1 (15 second hold; 10" ROM) every minute for ten minutes (the last rep I held for 30 seconds). Grass cutting (w/68# pack) Duration 38:20 Average HR 137 bpm Intensity low/moderate Ambient temp. 90 Humidity 40% drip, drip, drip...
Did 45lb overhead lunges 8 per leg instead of the 50ft and burpees w/o the push up. Managed only 4 rounds in 12:52 before my legs went south and I couldn't keep my balance during my 5th set of lunges. A great workout, especially here in Chicago with the heat and humidity.
First one back after 3 1/2 weeks of moving across the country. Forgot how flat the prairies are!
WU 4k jog
WOD - trailing knee seldom kissed the ground
Good to see a pic of the Inf Sch at CTC
Warm up with week 14 of Recon Ron.
WOD: 18:39, as RXed.
Took it a little easy on this, since I felt like puking before I even started the WOD. I blame the heavy, pasta-filled lunch I had at Macaroni Grill yesterday. Never quite believed in the evils of starchy carbs before, but now I'm a true convert. Part of my wishes that the family wasn't going to Maggiano's tonight as a celebration dinner.
25 lb plate overhead walking lunges but
stopped for breath at 25 ft turnaround.
burpees..most with pushup but no jump
first 3 broken (11-10), last 2 (7-7-7)
oh yeah, 21 min.
18:29 (2:43; 3:31; 3:40; 4:33; 4:02)
18 lunges (9 up court, 9 down court)
burpees broken into sets of 7. No pushup, no hands in the air, waving like I don't care (sorry...)
16:36 as rx'd...
burpees with pushup and jump - good air on first set of burpees quickly degenerated into a small hop by the last set
Got a bar muscle up for the first time today! I've been trying for some time and today it just happened. Got 3 three singles and then a double... Now if I can just make it happen on the rings.
Mods to the WOD:
- 50 lb. Curl bar instead of 45 lb. O-bar (I stretched out the snatch position, though - I promise)
- Each Burpee was a push-up Burpee.
- Warmed up with a 5-minute row.
Coming off of one day of non-WOD related Pukie visits (too much fish oil possibly) and one day of rest. This WOD rocked my world.
Oh yeah. I included the jump in the Burpee, too.
Back from my self-imposed week off. It wasn't really a week off from working out, just a week off from crossfit. Feels good to be back.
Was damn tough...
23.19 as rx'd...almost puked it was great.
Did the cross fit warm up, lunges were not to bad. The burpees though...uh
oh the burpees were broken into sets of 7 on sets 3-5...and now as I look at my legs the long head of my quad is quite swollen...
As RX'd, but Burpees were broken as my legs were on fire.
Time - 11:12
I have a bad feeling that I am going to really pay for this tomorrow.
about 25 minutes
Just started doing Crossfit this week, and this was my 2nd workout. It kicked my ass. Finished the whole thing with the 45 pound bar and full burpees. The burpees were way harder for me than the lunges. I had to divide them up into smaller sets within the 21. Hopefully I'll be able to walk tomorrow.
Ouch! My butt muscles are still twitching.
Nice work. Inspiring.
No barbell, so used 2x20# db's.
Made the mistake of including dips in my two-set warmup, so the burpees got sloppy, but most sets were unbroken.
Soccer tonight should be entertaining.
TEAM 6 and TEAM 7:
Meet at Soquel HS tomorrow morning (Friday, 22 Jul) for the "Dirty Show". Brought to you by Masty and Capt. See you then!
Basically my first WOD in two weeks. Not the best one to come back from a break on! LOL!
I think I am in fairly decent shape, but it is daunting to think how far I have to go to become an elite crossfitter! You 15 minute or less people scare me!
Gym jones constantly representing the SLC. Strong,and proud.
BEST SWEAT ANGEL EVER!!!
Burpees weren't the greatest, but passable.
Lunges done with 45lb overhead and in the squat rack. No room to roam in the gym I used. 10 lunges = 50ft for me.
It's good to be tall!
Burpees with a pushup and a barely visible hop.
bench press 140x5x5
So, Ron - you must be about 7'6"???
Matt & Captain,
See you there 6am... I'm ready :+)
As Rxed 16:40. Done outside in the hot sun. All burpees done in a manly fashion.
Did not execute this WoD today. Needed to exercise hoops skills for the upcoming 3-3 league.
- 3 sets of weighted dips.
- 3 sets of weighted L-pullups.
- 2 sets of HS balance practice.
16.08 as rxed, and i did sissy burpees
19:55 as rx'd. Burpees done with push-up. Heart rate up over 170 means nausea is close at hand . . .
Second WOD in about two months - not fun at all. My legs have been jello all day.
As Rx'd: 26:19
I can't wait until I get back into shape. Long live Crossfit!
I think that my lunge distance was a little past 50 ft. Did not touch with the knee on all lunges (better than half did touch though). Used 45lb barbell.
Burpees were with a push up and hop but the sets were broken and a lot of the reps were ugly.
Cooled down with a 1k run from my house to the nearest pond and back.
Lots of huffing and puffing, great WO.
40lb pre-loaded bar, 20 walking lunges, bar started dropping to shoulders midway through 4th set. Burpees broken into sets of 7, but done full with a "White-Men-Can't-Jump" attempt to jump near the end.
20 minutes. Good lord this stuff is har...I mean...fun.
45# bar (good lunges)
21 Burpees Broke (best was 8 .. got into music)
Pukie was lurking. (Must have wanted to wish me a happy 1 month doing CF) Bastard!
12 bar and alternating lunges, 20 each leg.
burpees w/pushup, no jump
Coach G, this was an evil/brilliantly designed WOD
~25 minutes as rx'ed
- Used 36# fitness bar instead of 45# barbell for lunges
- 1st set of burpies was unbroken. The 4 other sets were 10,11 reps.
Hams and quads are SCREAMING! Great WOD!! Can't wait to get some of these under 20 minutes!
Burpees with pushups. Had to stop the jumping part after the second round.
Lunges done with 45# bar.
cfwu X 3
5 sets lunges w/ 45# bar and 21 8 count body-builders w/jump - 13:14
cfwu X 3
Sorry to be negative, but I find it hard to believe anyone can do 3 rounds of Fran in 3:20. Thats less than 1 sec per movement. Not that it's impossible, just hard to believe. After six months of CF, my time was 14:38
Rest day today. Will tackle todays WOD tomorrow
15:44 Burpees sans pushups, but high jump. 45# bar, walking
15# Body Bar walking lunges, burpees no pushups
Rob is throwing down the gauntlet!
Someone's going to open up a can of whoop ass!
I think the 3 round post was a mistake. It's one round of 21-15-9 of the given exercises. 3:20 is certainly within reach in this case.
Question- we were supposed to put the bar down, weren't we? I didn't do them that way, but in a momentary lapse of reason it was considered.
25 Min as Px'd
I so did not want to do this but was glad I struggled through it.
By the way I messed up the first three rounds and did 100 feet instead of 50. Oops, ouch.
19:36 with burpees broken up....tuff stuff
no room for walking , so i did 12 stepping lunges per round
no jumps after burpees, and no push-ups on last round b/c my shoulders were fried
completed in 14:12.73
Time 16:25 as Rx'd
Burpees w/ a push-up and jump.
A great effort on this one, I really pushed myself on the burpees. I wanted to beat 15 minutes but I'm more than happy with what I got with what I gave.
Finished off with a set of tabata leg raises, handstand work and pull-up work.
of course,you should make sure you understand what is being said. "fran" is 3 rounds--21 reps(1 round), 15 reps (2nd round), 9 reps (3rd round). this is 90 total reps. 3:20 is 200 seconds. an extremely good time, but very reasonable, and over 2 seconds per rep. look at the link ediddy posted
oh, and the 3 round post was not a mistake. Fran is three rounds...the first round consists of 21 reps of each exercise, the second round consists of 15 reps of each exercise, and the third round consists of 9 reps of each exercise. just watch the video of Josh and Greg smokin' Fran.
"LUCY...YOU GOT SOME 'SPLAININ' TO DO!!"
dang, Dan already hit 'em with some knowledge. i still had the money 'I Love Lucy' quote, though...
24:35 as rx'd, with a jump on every single burpee. one of the most aerobically difficult wods ever. happy with time. unhappy with amount of bent over, hands on knees wheezing. 10 min elliptical warm up 14/14.
it can be done. it was done. i watched the video more than a few times. it's almost unbelievable. not only are the times great, but they seem to recover within seconds!
this seems to be the right path, eh?
Definitely underestimated the burpees, had to brake them into sets of 7.
Good job Adam. This was a tough one.
31:36 everything broken.
I didn't have 50 feet with which to do the lunges; hence my questions as to what would have been a good substitute.
I used a 40# barbell for overhead lunges, but I didn't walk them. I did 20 reps on each leg for the first three rounds. I did a mild walk and back for the other two.
My burpees were real hard and I felt pukie knocking on my door. I just didn't answer his doorbell.
17:01 Lunges looked laughable but were at least 60 feet worth. Used 20# dumbells. Burpees w/push ups.
As per 14:20. 3 of 3 burpees under a pull up bar toe touch, and muscle-up just playing with ideas. Have a good one.
Aboard the USS Tarawa
No room for the OH walking lunges, so instead ...
Tabata squat (BTB), pushup, pullup, situp
Tank on empty after that!
30 pound Overhead walking lunges, 50 feet
5 rounds for time of 12'37"38
16:35 as Rx'd
O and did I mention Burpees are my fav! Was patiently awaitin Rhabdo!
150 ft lunges
WOD as Rx'd
Although, I missread the WOD I thought it read 45lb DUMBELLS--which I tried but found them to be too heavy so went down to 25lb dumbells and completed the WOD thusly. Tough.
15:44 as RXed.
Burpees were full push-up and jump variant and boy did they hurt bad.
Wanted to get done quickly, so I did "sissy" burpees, with no pushup or jump.
Judging from other times, I must have been one of few who did this.
I promise I'll do the hardcore burpees next time!
Made the HUGE mistake of doing this workout after 1.5 hours of grappling and muay thai in a small basment gym that is humid enough to make me think I am in Bangkok.
3 rounds w/20lb db. for the lunges, horrible burpees, 11:07.
Finished with 3x100 calf raises, plyometric jumps, punchouts and speedbag drills.
Ron-20:38 (15lbs bar, most Burpees with push-up)
CF Santa Cruz, 5:30, July 21
Did lunges in racquetball court, going from corner to corner. Probably a little shy of 50'.
what player is required for the video?
It is quite a testament for the difficulty of burpees when they make overhead lunges easy.
Anyone who doesn't believe in crossfit have them do some overhead squats for the first time and they will see the benefits. The first time I did them I really felt it in the lats the next day. What a great muscle soreness it was.
16:35 This one was efen rough!Good times
Warmup...1 mile run
Lunges weren't bad...used (1)40# db
Burpees--first 10 w/pushup, all others w/o, broken sets in 7's
Gasp! I need alot of work on Burpees...think I looked like a fish out of water.
18:56 as RX'd, with a push up in the burpee...and met pukie's little brother, little pukie. this one was suprising...
19:45 with a pushup and 12" jump on each burpee
Warmup: lunges, ABicycle
WOD: 20:47 (with 35# barbell for lunges)
Rnd 1: 20 backward lunges, burpees
Rnd 2: 20 backward lunges, burpees (sissified for the last 7)
Rnd 3: 20 backward lunges, burpees (sissified for the last 10)
Rnd 4: 20 backward lunges, burpees (broken in 3 sets of 7, all rigourous)
Rnd 5: 20 backward lunges, burpees (broken in 3 sets of 7, all rigourous)
Pullups: weighted 15#, 7 sets of 3 (7x3)
FIRST WOD....AND I MAKE IT!!!!! VERY HARD ALMOST PUKED.
Michael Perry is as real as the sun and just as reliable. He absolutely, positively did exactly as he claimed.
It's amazing isn't it, isn't he? He stands as a monument to human capacity, determination, and honesty.
I saw Michael Perry once...he's for real. ;)
You are getting your props at the Brand X forum, Mr. Perry. Excellent time!
20kg olympic bar o.h lunges
burpees with press up and very small jump!!
13:31 as rx'd
18:45 with honest Burpees.
OH walking lunges 50' (1-arm 50# db, switch hands at 25')
21 burpees (with pushup and jump)
time = 18:47
107 degrees F during wod.
got a strange "buzzy" feeling at the base of my skull... good times.
Abraham Lincoln Crossfit
Tom (bw 197)
16 minutes, broken burpees.
a day late but trying to catch up,did last night,
as RX'd- 10:13
15:47 - 4 rounds
used a broomstick for lunges
burpees with pushup and jump.
Done at work, sweating way too much to be sitting in my cubicle right now
Did 100L pullups immediatly following, and posted to those comments.
Did this one really late (Saturday)
14:01 as prescribed
Was pleased with my effort but was somewhat disappointed with the time. C'est la vie.
oh, and instead of doing overhead barbell I held a 45# plate over my head.
Did this yesterday- a comination of real burpees and sissy burpees. Had to stop once to answer the phone and another to answer the door, but even factoring this in my time still stinks. I held a 45 lb plate over my head for the walking linges, and these were harder than I imagined.
Just put my training partner (MA) through this:
He used 28 lb bodybar (just tried OHS fist time last week and is only 135Lbs)
Nino finished in 8:33!
Light weight on the bar, but then again he has pretty short legs to lunge with. Awesome performance, although it might have scared the other oeple out of the gym.
Frogstand practice and l-sit practice on parallettes + 50 jumping jacks for warm up
10# DBs for OH walking lunges (first time trying this exercise - great stretch in my hips and butt)
Burpees with push-up and jump
3 rounds with broken sets after the first round
Felt relatively strong until the third round when my burpee form started suffering. I'm a newb so I decided to scale back. Looking forward to getting strong enough to last 5 rounds next time.
14:13 as rx'd, including "warrior force" style burpees - the only real kind.
This WOD pretty much sucked... but in a good way... my lungs and legs were burning from the middle of the 1st set of burpees onwards. My shoulders joined them somewhere in the 2nd round.
On a +ve note, however... I did this one out in the backyard on the grass in the sunshine... highly recommended. Best workout ever, if only for the surroundings.
3 rounds in 12:55, In Loomis, CA @ 0900; had to pack up car to get back to Paso in time for softball game.
Used Empty Oly bar for the walking lunges.
Burpees without the press up.
Used 5kg bar for the walking lunges.
Burpees without the press up.
17:45 5 Rounds with 40lb, burpees included pushup and jump
Messed up and ate a spicy meal beforehand. Almost tasted that twice!
Got sloppy after 2nd round, expecially on the burpees... not jumping very high, looking at the floor, seeing white spots.
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees (with push-up & jump)
TOTAL TIME=19:36 (3:31/4:09/4:00/4:09/3:48)