July 21, 2005

Thursday 050721

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently “kiss” the ground on each lunge.

Post time to comments.


Enlarge image

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???

Comment #1 - Posted by: ChadO at July 20, 2005 6:32 PM

The video: Incredible!

Comment #2 - Posted by: davidjwood at July 20, 2005 6:35 PM

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).

Comment #3 - Posted by: davidjwood at July 20, 2005 6:36 PM

Bingo, ChadO! Enjoy.

Comment #4 - Posted by: Coach at July 20, 2005 6:37 PM

Michael that is one amazing time. Nice job.

Comment #5 - Posted by: Paul Peterson at July 20, 2005 6:42 PM

Awsome couplet from Gym Jones...
Looks like a real smoker!!
So what do you think they do for cardio??!!

Comment #6 - Posted by: Mel Jenkins at July 20, 2005 6:45 PM

Speaking of couplets...
overhead lunges and BURPEES!
Ok coach, Gym Jones ain't got sh#* on you...

Comment #7 - Posted by: Mel Jenkins at July 20, 2005 6:52 PM

The yuppies at my sissy gym are going to look at me like I'm REALLY strange!! I'm loving it.

Kick butt!

Comment #8 - Posted by: Kris at July 20, 2005 6:57 PM

Great Job Michael!!


Comment #9 - Posted by: steven stackpole at July 20, 2005 7:05 PM

Be sure you don't crack one of the REALLY normal yuppies in the head with the olympic bar during your lunges;-)

Comment #10 - Posted by: Mel Jenkins at July 20, 2005 7:06 PM

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.

Comment #11 - Posted by: Matthew Townsend at July 20, 2005 7:14 PM

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?

Comment #12 - Posted by: Matthew Townsend at July 20, 2005 7:17 PM

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?

Comment #13 - Posted by: Michael at July 20, 2005 7:17 PM

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;)

Comment #14 - Posted by: Mel Jenkins at July 20, 2005 7:23 PM

The curl bar overhead would be easier to stabilize than two seperate dumbbells.

Comment #15 - Posted by: Mel Jenkins at July 20, 2005 7:30 PM

Standard NCAA basketball court = 94 feet (x 50' wide, I think).

Comment #16 - Posted by: davidjwood at July 20, 2005 7:41 PM

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!

Comment #17 - Posted by: Tim T at July 20, 2005 8:50 PM

i believe i was about 1/2 way through my second set of thrusters at 3:20. yeah........that's fast.
nice job michael

Comment #18 - Posted by: dan santini at July 20, 2005 9:04 PM

Hey guys,

Still working up to a full push up (off knees!) what is a good subsitute for the burpees??

Comment #19 - Posted by: Nicole Okumu at July 20, 2005 9:42 PM

I want to know what a good sub for walking lunges would be.

Comment #20 - Posted by: Kris at July 20, 2005 9:46 PM

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.

Comment #21 - Posted by: Nic Nakis at July 20, 2005 10:04 PM

Nice work, Captain! Downright impressive time.

Comment #22 - Posted by: Carrie at July 20, 2005 10:07 PM

Perry rocks! Way to go sir.

Comment #23 - Posted by: mstreet at July 20, 2005 10:08 PM

Capt. Perry,
Nice time. Couldn't happen to a nicer guy! (we met in Jan. at the Vista seminar)

Nicole O.,
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!!

Comment #24 - Posted by: Ron N. at July 20, 2005 10:12 PM

that link makes things so much easier... actually, thats hard as hell, but now i know how to do it...

Comment #25 - Posted by: Vince at July 20, 2005 10:14 PM

Nice high school grad pic pose. How'd you get a 3:20 w/ your cane?
Leading from the front. Perry is LEGIT.

Comment #26 - Posted by: grady mac at July 20, 2005 10:18 PM

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.

Comment #27 - Posted by: Wade W. at July 20, 2005 10:44 PM

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.

Comment #28 - Posted by: David at July 20, 2005 11:42 PM

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!

Comment #29 - Posted by: Doug at July 21, 2005 2:17 AM

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

Comment #30 - Posted by: Rebeca at July 21, 2005 2:51 AM

15:33. Burpees had the jump at the end but no pushup in the middle. Ended with hollow rocks. I really liked this WOD.

Comment #31 - Posted by: Norma at July 21, 2005 3:42 AM


Comment #32 - Posted by: paulw at July 21, 2005 4:10 AM


Comment #33 - Posted by: Jerry Hill at July 21, 2005 4:34 AM

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).

Comment #34 - Posted by: davidjwood at July 21, 2005 4:39 AM

~17:00. Burpees were pretty ugly with no pushups.

Comment #35 - Posted by: Zach H. at July 21, 2005 4:52 AM

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.

Comment #36 - Posted by: barry cooper at July 21, 2005 5:18 AM

Michael Perry=Stud.

Good Job!

Comment #37 - Posted by: Robb Wolf at July 21, 2005 5:29 AM

Pukie honking his nose at me.
Lunges not too bad; Burpees just terrible.
Need major work on Burpees.

Comment #38 - Posted by: Jamie W. at July 21, 2005 5:59 AM


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.

Comment #39 - Posted by: Maximus at July 21, 2005 6:13 AM


Slow, but I finished.

Comment #40 - Posted by: jake at July 21, 2005 6:23 AM

That is an awesome time.

Comment #41 - Posted by: jasonh at July 21, 2005 6:25 AM

Subbed 10 lunges with each leg for walking lunges (no room in my basement) 13:45.

Comment #42 - Posted by: steve72 at July 21, 2005 6:29 AM

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.

Comment #43 - Posted by: andrew (London UK) at July 21, 2005 6:58 AM

Still nursing a bad back...
Sub'd a broomstick for the O/H lunges, and did squat thrusts for the burpees.

Time: 11:23

Worked with 2 loops and 1000 jump ropes as well.
Finished with push-ups to make up for the lack thereof in the WOD.

Comment #44 - Posted by: Thompson at July 21, 2005 7:16 AM

OK so I'm 43. There goes that excuse.

Comment #45 - Posted by: Christian H. at July 21, 2005 7:17 AM

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.

Andy M

Comment #46 - Posted by: madsox at July 21, 2005 7:24 AM

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".

Comment #47 - Posted by: mperry at July 21, 2005 7:26 AM

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!!!!

Comment #48 - Posted by: Lani Lau at July 21, 2005 7:38 AM

Michael... at 46 with a 5:39 Fran I thought it was a vey good effort. Thanks for humbling me..you're a god.

Comment #49 - Posted by: TomG at July 21, 2005 7:39 AM

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..."

Nice workout!

Comment #50 - Posted by: tedw at July 21, 2005 7:46 AM

Ahhh Cowen Stadium.. Oh the memories !!!! Jensen gym still around ?

Comment #51 - Posted by: Kersh at July 21, 2005 7:51 AM

12:40 as rxed

Comment #52 - Posted by: Dan Orozco at July 21, 2005 8:17 AM

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!

Comment #53 - Posted by: kelly moore at July 21, 2005 8:21 AM

As rx'd. Burpees were with a push up and jump.



Comment #54 - Posted by: T Sprague at July 21, 2005 8:24 AM

As prescribed:


Comment #55 - Posted by: John at July 21, 2005 8:31 AM

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...


Comment #56 - Posted by: Ryna at July 21, 2005 8:34 AM

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!!

Cheers, kempie

Comment #57 - Posted by: kempie at July 21, 2005 8:35 AM

Todays WOD as written


Did this at a soccer field with my two sons.
VERY HOT in the sun here. Happy with my time.
Weight 254lbs

Comment #58 - Posted by: steven stackpole at July 21, 2005 8:43 AM

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.

Comment #59 - Posted by: Troy Archie at July 21, 2005 8:48 AM

Annie-9:55 (30lbs bar)
Danielle-11:13 (Stick overhead)
Mark-14:27 (33lbs)
Mia-16:49 (15lbs overhead)
Zoe-17:50 (10lbs overhead and plank burpees)

Team 7 CF SC. Strong work!

Comment #60 - Posted by: Lani Lau at July 21, 2005 8:51 AM

OOPs...the last entry (Annie, Danielle...) was Team 8.....

Comment #61 - Posted by: Lani Lau at July 21, 2005 8:58 AM

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.

Comment #62 - Posted by: davidjwood at July 21, 2005 8:59 AM

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.

Comment #63 - Posted by: guy(uk) at July 21, 2005 9:00 AM

Yikes...this one sucked. Team Mosul was whipped. All four of us completed between 14 and 17 minutes.

Comment #64 - Posted by: MGV35 at July 21, 2005 9:12 AM

15:11 45# bar, no-jump burpees.

Comment #65 - Posted by: nisei at July 21, 2005 9:16 AM

BW 189
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.

Comment #66 - Posted by: Christian Hansen at July 21, 2005 9:17 AM

2 days of rest on WOD'S

today cfwux3
20# wallball walking oh 50ft.lunges knee to ground
21 burpees w/pushup no jump

Comment #67 - Posted by: dennyy at July 21, 2005 9:18 AM

Hi all,
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.
Until tomorrow...

Comment #68 - Posted by: Jonathan Jensen at July 21, 2005 9:23 AM

Used a 35# bar, otherwise as rx'd

Comment #69 - Posted by: Sue A. at July 21, 2005 9:29 AM

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;)

Comment #70 - Posted by: Mel Jenkins at July 21, 2005 9:30 AM

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.

Comment #71 - Posted by: Leanne at July 21, 2005 9:36 AM

45 lb.bar- 50 ft. walking lunges, 21 Burpees 5 rounds for time



Comment #72 - Posted by: JTinch at July 21, 2005 9:43 AM

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.

Comment #73 - Posted by: Adrian at July 21, 2005 9:44 AM

forgot to put down-burpees with a jump but no push up

Comment #74 - Posted by: JTinch at July 21, 2005 9:44 AM

First day of Crossfit:

22:35. Ick.

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.

Comment #75 - Posted by: Michael at July 21, 2005 9:57 AM

Brendan 10:51
John 14:09
Dave 15:49
Tammy 12:24 (30#)
Michelle 13:15 (20#)
Rachel 15:10 (15#/plank burpee)
Stacy 15:10 (dowel overhead)

'Team 9' CFHQ

Comment #76 - Posted by: Annie Sakamoto at July 21, 2005 10:05 AM

Are we done for the day, Sgt. Hulka?

Ugggghhhh. It [0] 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...

Andy M
[0] for values of $It == rand(almost any muscle or body part)

Comment #77 - Posted by: madsox at July 21, 2005 10:17 AM

Deceptive WOD, thought it would be easy.

15:09 as RX'd

Had trouble walking up steps to room, gonna be sore tomorrow!

Comment #78 - Posted by: Phillip at July 21, 2005 10:43 AM

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.

Comment #79 - Posted by: arob at July 21, 2005 10:45 AM

19:39 as Rx'd.

Smokin' time Jeff!

Comment #80 - Posted by: Alex McClung at July 21, 2005 10:49 AM

WOD as Rx'd in 18:05.

Comment #81 - Posted by: Rick Ihrie at July 21, 2005 11:14 AM

As Rx'd:


Comment #82 - Posted by: C_Mel at July 21, 2005 11:15 AM

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

Comment #83 - Posted by: Bob Cornute at July 21, 2005 11:24 AM

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!

Comment #84 - Posted by: Ben E. at July 21, 2005 11:28 AM

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!

Comment #85 - Posted by: T. Cam at July 21, 2005 11:28 AM

Am in knee-protection mode lately...so did:
5 rounds of:
15 'push-up-thruster-overhead squat' burpees (w/15 dbls)..... (were MONSTROUS!)
15 knees-to-elbows


Comment #86 - Posted by: timM at July 21, 2005 11:29 AM

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!

Comment #87 - Posted by: Sam L at July 21, 2005 11:29 AM


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.

Comment #88 - Posted by: BradMM at July 21, 2005 11:30 AM

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


Comment #89 - Posted by: EMelton at July 21, 2005 11:33 AM

c/f warm-up x 3


5 rnds for time:
walking lunges, 45lb OH
21 burpees

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.

Comment #90 - Posted by: John Messano at July 21, 2005 11:38 AM

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!

Comment #91 - Posted by: Krista J. at July 21, 2005 11:45 AM


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!

Comment #92 - Posted by: brendan melville at July 21, 2005 12:02 PM

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.

Comment #93 - Posted by: jose rivera at July 21, 2005 12:21 PM

Hi all,
Extra work
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...

Comment #94 - Posted by: Jonathan Jensen at July 21, 2005 12:25 PM

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.

Comment #95 - Posted by: MPM at July 21, 2005 12:41 PM

15:36 as perscribed

Comment #96 - Posted by: PFEIFER at July 21, 2005 12:53 PM

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

Comment #97 - Posted by: Wayne at July 21, 2005 1:06 PM

14:02 as Rx'd

Comment #98 - Posted by: Tim T at July 21, 2005 1:26 PM

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.

Comment #99 - Posted by: David Knutzen at July 21, 2005 1:37 PM

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.

Comment #100 - Posted by: Laird at July 21, 2005 1:43 PM

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...)

Comment #101 - Posted by: Patrick at July 21, 2005 1:58 PM

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.

Thanks CrossFit

Comment #102 - Posted by: Erik at July 21, 2005 2:00 PM

24:49:28 -

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.

Comment #103 - Posted by: Ronnie at July 21, 2005 2:10 PM

Oh yeah. I included the jump in the Burpee, too.

Comment #104 - Posted by: Ronnie at July 21, 2005 2:13 PM

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...

Comment #105 - Posted by: brian_g at July 21, 2005 2:21 PM

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

Comment #106 - Posted by: Justin C. at July 21, 2005 2:23 PM

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...

Comment #107 - Posted by: Justin C at July 21, 2005 2:25 PM

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.

Comment #108 - Posted by: Steve W at July 21, 2005 2:34 PM

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.

Comment #109 - Posted by: Aidan at July 21, 2005 2:52 PM


Ouch! My butt muscles are still twitching.

Comment #110 - Posted by: Will Hunter at July 21, 2005 3:07 PM

Captain Perry,
Nice work. Inspiring.
Rob Miller
Santa Cruz

Comment #111 - Posted by: Rob Miller at July 21, 2005 3:15 PM

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.

Comment #112 - Posted by: John Elstad at July 21, 2005 3:39 PM


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!

Comment #113 - Posted by: Thompson at July 21, 2005 3:54 PM

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!

Comment #114 - Posted by: Neil Eldridge at July 21, 2005 4:09 PM

Gym jones constantly representing the SLC. Strong,and proud.

Comment #115 - Posted by: eric-slcfd at July 21, 2005 4:12 PM

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!

Comment #116 - Posted by: Ron N. at July 21, 2005 4:29 PM


Comment #117 - Posted by: R Brown-Miami at July 21, 2005 4:33 PM

Burpees with a pushup and a barely visible hop.

bench press 140x5x5

So, Ron - you must be about 7'6"???

Comment #118 - Posted by: Lynne Pitts at July 21, 2005 4:44 PM

Matt & Captain,

See you there 6am... I'm ready :+)


Comment #119 - Posted by: Sally Stade at July 21, 2005 4:53 PM

As Rxed 16:40. Done outside in the hot sun. All burpees done in a manly fashion.

Comment #120 - Posted by: John Walsh at July 21, 2005 5:04 PM

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.

Comment #121 - Posted by: Brand at July 21, 2005 5:08 PM

16.08 as rxed, and i did sissy burpees

Comment #122 - Posted by: adrian at July 21, 2005 5:20 PM

19:55 as rx'd. Burpees done with push-up. Heart rate up over 170 means nausea is close at hand . . .

Comment #123 - Posted by: David B. at July 21, 2005 5:21 PM

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!

Comment #124 - Posted by: robp at July 21, 2005 5:23 PM


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.

Comment #125 - Posted by: DaNewf at July 21, 2005 5:34 PM

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.

Comment #126 - Posted by: Addiroids at July 21, 2005 5:35 PM

5 Rounds
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!

Comment #127 - Posted by: Chrispy at July 21, 2005 5:38 PM

30 min.

12 bar and alternating lunges, 20 each leg.
burpees w/pushup, no jump

Coach G, this was an evil/brilliantly designed WOD

Comment #128 - Posted by: Rob M. at July 21, 2005 5:57 PM

~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!

Comment #129 - Posted by: Jon at July 21, 2005 6:01 PM


Burpees with pushups. Had to stop the jumping part after the second round.

Lunges done with 45# bar.

Comment #130 - Posted by: Shawn E. at July 21, 2005 6:08 PM

cfwu X 3

5 sets lunges w/ 45# bar and 21 8 count body-builders w/jump - 13:14

cfwu X 3

Comment #131 - Posted by: dan at July 21, 2005 6:08 PM

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

Comment #132 - Posted by: rob at July 21, 2005 6:18 PM

15:44 Burpees sans pushups, but high jump. 45# bar, walking

Tracy: 19:44
15# Body Bar walking lunges, burpees no pushups

Comment #133 - Posted by: Seb & Tracy at July 21, 2005 6:19 PM

Rob is throwing down the gauntlet!

Someone's going to open up a can of whoop ass!



Comment #134 - Posted by: steven stackpole at July 21, 2005 6:23 PM


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.


Comment #135 - Posted by: David B. at July 21, 2005 6:24 PM

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.

Comment #136 - Posted by: Cates at July 21, 2005 6:29 PM

25 Min as Px'd

I so did not want to do this but was glad I struggled through it.

Comment #137 - Posted by: Maximus at July 21, 2005 6:41 PM

By the way I messed up the first three rounds and did 100 feet instead of 50. Oops, ouch.

Comment #138 - Posted by: Maximus at July 21, 2005 6:54 PM

seeing is believing: http://www.crossfit.com/cf-video/Josh-Greg_Fran.rmvb

am: ran 3.2mi in 25:49. not so hot but not terrible.

pm: cfwu x3

WOD: 14:23...burpees were Lynne-style.

Comment #139 - Posted by: ediddy at July 21, 2005 7:12 PM

19:36 with burpees broken up....tuff stuff

Comment #140 - Posted by: Michael Rounsville at July 21, 2005 7:35 PM

cfwu x3

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

Comment #141 - Posted by: chase z at July 21, 2005 7:35 PM


you are wrong

Comment #142 - Posted by: dan santini at July 21, 2005 7:46 PM

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.

Comment #143 - Posted by: Troy Archie at July 21, 2005 7:49 PM

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

Comment #144 - Posted by: dan santini at July 21, 2005 7:57 PM

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.


Comment #145 - Posted by: ediddy at July 21, 2005 7:57 PM

dang, Dan already hit 'em with some knowledge. i still had the money 'I Love Lucy' quote, though...

Comment #146 - Posted by: ediddy at July 21, 2005 8:00 PM

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.

Comment #147 - Posted by: kevin o at July 21, 2005 8:07 PM


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?

Comment #148 - Posted by: John Messano at July 21, 2005 8:25 PM


Definitely underestimated the burpees, had to brake them into sets of 7.

Comment #149 - Posted by: Adam B at July 21, 2005 8:37 PM

Good job Adam. This was a tough one.


Comment #150 - Posted by: David B. at July 21, 2005 8:40 PM

17:10, broken burpees

Comment #151 - Posted by: matt halperin at July 21, 2005 8:47 PM

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.

Good times.

Comment #152 - Posted by: Kris at July 21, 2005 8:57 PM

17:01 Lunges looked laughable but were at least 60 feet worth. Used 20# dumbells. Burpees w/push ups.

Comment #153 - Posted by: Steve HB at July 21, 2005 9:17 PM

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.

Comment #154 - Posted by: Cpl. Wade at July 21, 2005 9:21 PM

as rxed

Comment #155 - Posted by: kyle a at July 21, 2005 9:40 PM

Aboard the USS Tarawa

No room for the OH walking lunges, so instead ...

Tabata squat (BTB), pushup, pullup, situp

Tank on empty after that!

Comment #156 - Posted by: Mulcahy at July 21, 2005 9:45 PM

30 pound Overhead walking lunges, 50 feet
21 Burpees
5 rounds for time of 12'37"38

Comment #157 - Posted by: LisaR at July 21, 2005 9:48 PM

16:35 as Rx'd

O and did I mention Burpees are my fav! Was patiently awaitin Rhabdo!

Comment #158 - Posted by: LiL Runner at July 21, 2005 10:09 PM

5 rounds:
150 ft lunges
21 thrusters
22 minutes

WOD as Rx'd

Comment #159 - Posted by: S & H at July 21, 2005 10:09 PM


Comment #160 - Posted by: Scott D. at July 21, 2005 10:32 PM


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.

Comment #161 - Posted by: Ben B. at July 21, 2005 11:12 PM


Comment #162 - Posted by: Christian Lemburg at July 22, 2005 1:05 AM

15:44 as RXed.

Burpees were full push-up and jump variant and boy did they hurt bad.

Comment #163 - Posted by: Rajesh at July 22, 2005 1:29 AM


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!

Comment #164 - Posted by: Chris Forbis at July 22, 2005 4:36 AM

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.

Comment #165 - Posted by: PaulM at July 22, 2005 5:03 AM

16:47 as rx'd

Comment #166 - Posted by: jasonh at July 22, 2005 5:26 AM

Ron-20:38 (15lbs bar, most Burpees with push-up)

CF Santa Cruz, 5:30, July 21

Comment #167 - Posted by: Lani Lau at July 22, 2005 5:59 AM


Did lunges in racquetball court, going from corner to corner. Probably a little shy of 50'.

Comment #168 - Posted by: MikeY at July 22, 2005 6:31 AM

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.

Comment #169 - Posted by: davids at July 22, 2005 7:56 AM

16:35 This one was efen rough!Good times

Comment #170 - Posted by: Clownear at July 22, 2005 8:02 AM

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.

Comment #171 - Posted by: B. JAY D. at July 22, 2005 8:12 AM

18:56 as RX'd, with a push up in the burpee...and met pukie's little brother, little pukie. this one was suprising...

Comment #172 - Posted by: turkish_n IZ at July 22, 2005 9:10 AM

19:45 with a pushup and 12" jump on each burpee

Comment #173 - Posted by: Jay M at July 22, 2005 9:45 AM

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)

Comment #174 - Posted by: Y Tan at July 22, 2005 10:56 AM

As rx'ed


Comment #175 - Posted by: Jason Fox at July 22, 2005 11:02 AM


Comment #176 - Posted by: james pearson at July 22, 2005 11:02 AM


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.

Greg Glassman

Comment #177 - Posted by: Coach at July 22, 2005 11:25 AM

I saw Michael Perry once...he's for real. ;)

You are getting your props at the Brand X forum, Mr. Perry. Excellent time!

Comment #178 - Posted by: laurar at July 22, 2005 12:38 PM


20kg olympic bar o.h lunges
burpees with press up and very small jump!!

Comment #179 - Posted by: DavidE at July 22, 2005 2:49 PM

13:31 as rx'd
burpees rule

Comment #180 - Posted by: chris w at July 22, 2005 3:00 PM

18:45 with honest Burpees.


Comment #181 - Posted by: Dan Silver at July 22, 2005 6:31 PM

as rx'd 11:05.

Comment #182 - Posted by: dev at July 22, 2005 7:01 PM

5 rounds:
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.

Comment #183 - Posted by: JC at July 22, 2005 8:01 PM

Abraham Lincoln Crossfit

Tom (bw 197)

16 minutes, broken burpees.

Comment #184 - Posted by: Tom and Joe Londrigan at July 23, 2005 6:12 AM

a day late but trying to catch up,did last night,
as RX'd- 10:13

Comment #185 - Posted by: stokedaddy at July 23, 2005 6:56 AM

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


Comment #186 - Posted by: Jeremy at July 23, 2005 8:24 AM

John 13:20
Jose 13:30
Brent 19:00

Did 100L pullups immediatly following, and posted to those comments.

Comment #187 - Posted by: J Ross at July 23, 2005 9:54 AM

14:24 as rx'd

Comment #188 - Posted by: T.Rain at July 23, 2005 11:52 AM

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.

Comment #189 - Posted by: TK at July 23, 2005 1:24 PM

oh, and instead of doing overhead barbell I held a 45# plate over my head.

Comment #190 - Posted by: TK at July 23, 2005 1:25 PM


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.

Comment #191 - Posted by: Paul Si at July 23, 2005 2:59 PM

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.

Comment #192 - Posted by: tombrose at July 23, 2005 4:19 PM

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.

Comment #193 - Posted by: Eric Wu at July 24, 2005 3:10 PM

11:01 as rx'd

Comment #194 - Posted by: mperry at July 24, 2005 5:13 PM

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.

Comment #195 - Posted by: Pat at July 25, 2005 6:23 PM

3 rounds in 12:55, In Loomis, CA @ 0900; had to pack up car to get back to Paso in time for softball game.

Comment #196 - Posted by: jimc at July 25, 2005 8:43 PM


Time: 12:20.38
Used Empty Oly bar for the walking lunges.
Burpees without the press up.


Time: 13:34.66
Used 5kg bar for the walking lunges.
Burpees without the press up.

Comment #197 - Posted by: karl at July 26, 2005 7:18 AM

17:45 5 Rounds with 40lb, burpees included pushup and jump

Messed up and ate a spicy meal beforehand. Almost tasted that twice!

Comment #198 - Posted by: TroyD at July 26, 2005 7:46 AM


Got sloppy after 2nd round, expecially on the burpees... not jumping very high, looking at the floor, seeing white spots.

Comment #199 - Posted by: Justin L at July 27, 2005 6:59 AM


Comment #200 - Posted by: TKlink at July 27, 2005 12:03 PM

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)

Comment #201 - Posted by: jdg at July 27, 2005 5:28 PM
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