Wow. That is one powerful demonstration in elegance and efficiency. Good job, Sage and Coach Burgener

This one looks solid.

Great video. Coach Burgener needs to make a full length training video.

Oh and great quote...

Troy, funny you should mention a video. (And a CrossFit Weightlifting Certification would be nice too.)

Now this will be one to wake up early for!

Hi all,
Workout as follows (going camping tomorrow so I might not get to this one)
Jon {Hang snatch 50 kilos (from shins; no dumping) and ring dips}21,15,9. Duration 8:45. Average HR 160 bpm. Bdw. 81 kilos.

while we're mentioning things, ive always thought a book from Coach would be awesome (history/development of CrossFit, underlying theories, the Black Box, the basic moves and template, etc etc). i know its all here if you look, but it would be fantastic to have it all in one book and in Coach's words.

Also, sit-upx65 w/10 kilos at the clavicles in 2:00.

im laughing sinisterly... this is going to be great

-CF Japan-

bring it on!!

Can you still purchase one of the Rhabdo T-Shirts?

Hoorah Coach B!!

Nice video.

I'm not looking forward to the box jumps....and neither is my still healing knee and shin from the last box jump encounter. This should be fun.

And I just finished building my first box! But it turned out to be 22 inches. Should be fun for a 5 foot tall lady!

Yeah, this is gonna be a good one....the closest thing i have to a stable box is some thing that says "Danger High Voltage" in my neighbors yard...wish me luck
HAHA
Adam J

Having Uncle Rhabdo on your chest would be an interesting way to break the silence. Are the t-shirts available?

Anybody have any suggestions for subbing handstand pushups? Right now I can only do about 3. Are their any assistance exercises for handstand pushups?

My son, Alex, and I attended three days of "drop in" at Sports Specific Training in Rocklin, CA in August. The coaches at SST, Steve Kenyon and Dan Bunz, were great at teaching the snatch techinque utilizing the "Burgener Series." From those Burgener Series, and lots of punishment from Steve & Dan, my snatch improved greatly -- essentially becoming "one movement" as Coach Burgener indicates in his video. It has ALWAYS been a movement that I hated, but really appreciate the Snatch now that I am able to do it properly. (A local O-lift coach wasn't able to do for me in two weeks what SST did in one day.)

So a big THANK YOU to Steve Kenyon and Dan Bunz, and the influences of Coach Burgener, for helping me become better at the Snatch.

Sage, you're amazing!

marianne (mom of Alex & wife of Hakim)

I love Rhabdo

Hey A.M.

Do as many handstand push-ups as you can. After that, try doing shoulder presses with 3/4 your body weight as a sub. Seemed to work for a fellow CF'er out here in Japan. Or you can have someone spot you and assist your push up by the ankles...

Thanks Vince, I'll let you know how it works out tomorrow.

22:00
first set - solid
2nd set - box jumps solid, 1/2 hspus solid,the rest were negs, burpees, pus broken up
3rd set - box jumps solid, all hspus were negs, burpees/pus were broken
humbling

Wow... Just, I mean, wow...

I look forward to tomorrow

Crossfit rocks!

Coach B. has an inside voice?

-D.

You can also do as many HSPU's as you can, then kick up, lower slowly, kick back up, etc. in order to work the eccentric contraction for the remainder of the set.

Kelly,

I did the same thing a couple of months ago. My shin has a permanent indent from it...

14:43.

Felt like crap. HSPUs were supported on wall.

Andy, Atacama Island ?

Alex, for a second I thought you were talking to me, then I looked closer at the pic.

Anyway. Nursing a big toe injury, so felt like avoiding the box jumps and burpees so as not to tempt my toe to become angrier with me(as I have a rugby game tomorrow).

So did "Grace" instead, mainly because I never have before, and I didn't want to risk hurting my toe, or being too sore from a heavy or more unfamiliar lift.
CFWU, 20 minutes bike, Grace, 40 minutes bike.
Wanted less that 5 minutes, settled for 5:02. Grace really creeps up on you.

Dan:

15' - 17' Box Jump
HSPU with feet on Bar to help
Burpee without push-up
Pull-ups Kipping

1:01 / 2:30 / 5:39
TOTAL TIME 9:11
AVGHR 161

Good fun. Wow, what a slap in the face...and what a way to wake up!!

21:07
Burpees with push-ups
HSPUs against wall

BW - 250 lbs

time - 21:27

First time doing these....this was rough

Dan D. - how can someone possibly do 10 box jumps, HSPU's, burpees, and pullups in ONE minute?

That is inhuman. I'm sort of hoping it's a typo (so I won't feel quite so bad about my time), but if not wow is all I can say.

18:18...but I did steps for the Bjumps & DB presses for the HSPUS the last set of 30 burpees with PUs & jumps were exhausting

What's a Burpee and how do I do it? That sounds like something my little girl does after she eats a big meal but I'm sure that's not what it means.

Ahhh! Found the link in the FAQ section. Suggest someone put a video of the Burpee under the exercises. Off to my workout...Giddyup!

E - you've got it exactly right. Just work on forcing them out in rounds of 10, 20 and then 30. Works the respiratory system.

You can see an example in action here: http://www.warriorforce.com/articles/burpeeclip.htm

23:14.

HSPU's assisted with low pullup bar. Burpees w/ pushups. Lots of heavy breathing in my broken sets. I'll call this one "Heartbreaker."

Total time: 19:45

Box jumps on a bench approx 20" high (will measure later).
HSPU on parallettes at about a 60 deg. angle against a fence.
Burpees done with push-up and jump.
PUs on rings.

R1: 0:15, 0:30, 0:41, 0:20 (all unbroken); total: 1:46
R2: 0:38, 1:55 (10 + 5 + 2 + 3), 3:50 (10 + 5 + 5, 5 + 4 + 4 + 3 + 2 + 2); total: 6:23
R3: 0:59, 4:04 (6 + 5 + 4 + 4 + 3 + 3 + 3 + 2), 3:12 (8 + 6 + 10 + 6), 3:21 (4 x 5 + 3 + 2 x 3 + 1); total: 11:36

HSPU and burpee combo was the killer this session, although my PUs sucked something fierce, too.
Hoped for a sub-15 min time. Will do better next time!

Think my back was sagging a bit during the HSPU, too. Need to work on that as well.

WOD: 24:39 (HSPU against wall; burpee with push-up and jump)

thanks

Josh
USN

24:31, subbed feet elevated pushups for handstand pushups and 95 lbs. power cleans for burpees. Oh, and I bailed on the last 30 pullups because I did not have time to do them in sets of 3 and 4. Did 81 cumulative seconds of tuck front levers instead. Still trying to find the holy grail for pullup endurance.

Grant, BrianO, Sandy,

The Rhabdo shirt is working its way on to the CrossFit store. It should be ready within the week.

cut it in half today for 5, 10 and 15 rep rounds.
HSPU's partial reps against wall.

20:04

17+

Subbed BWS for Box Jumps and feet on bar/hands on ground for HSPUs, but went for at least 1' elevation coming out of the burpees.

Failed on 28th HSPU in third set even after breaking sets...really started seeing stars.

there's a great video somewhere on this site of a self-assisted HSPU using a Smith machine bar. One sets the bar at a height where the legs will be extended. From a down pushup position, hook the feet onto the bar (one leg at a time) and then position one's self to where the body is vertical and balanced under the bar. As one presses into a HSPU, one engages the legs (hip flexors) to self-assist. it works perfectly for multiple full range HSPUs.

17:30...assisted hspus...1st round unbroken, then had to break box jumops and hspus into 10s and burpees and pull ups into 5s...started raining halfway through...nothing like sweat and rain pouring off you ^_^

Great workout!

The video from the Burgeners made me want to go back and mess with it this afternoon. But I think they gotta keep the cameraman on decaf from now on.

17:02

HSPU done at angle

19:52

John Messano here you go:
http://www.crossfit.com/cf-video/self-assist-handstand.wmv

23:09
Lost steam in round of 30s. HSPUs were the factor limiting time. Was not able to go nose to floor, about halfway in 2s and 3s.

Burpees are just plain hard.

No prob w/ box jumps.

2nd and 3rd sets subbed regular push-ups for hspu. Shoulder didn't want to cooperate. Not sure what would have been a better sub.

No prob w/ burpees.

Last set of pull-ups assisted.

15:35

New to crossfit. What is a burpee???

Alex

Burpee at this link:
http://www.warriorforce.com/articles/warriorarticle1.html

25:40 as px'd

cfwux2

10-20-30=21.58.51
box jumps unbroken
hspu's 3rd broken 20-10
burpees 3rd broken 10 jumping 20 no jump
pullups 2nd rd broken 10-10 3rd broken 10-10-10

10=2.36.85
20=6.45.38
30=12.36.28

5th day of crossfit after watching and learning for a few months. Background in KBs.

34:15

Feet on bar for HPSUs. Did 10-15-20 PUs instead of 10-20-30. PUs were broken every set. Last set alternated 5 burpees and 3 PUs 6 times with a couple extra PUs a the end.

Kicked my a$@ but I'm loving it. I've never done that many PUs in one workout.

Why did I think this was going to be easy and not take too much time?

37:16

Replaced HSPU with 95lbs push press.

Did all pullups until number 9 on the set of 30. Then I did jump negatives for the rest.

Trying to learn how to kip but I just end up swinging and floppiing around.

15:09 - Done as RX'd - even the 20" box jumps! Burpees with pushups and hands overhead jump.

I admit to a dozen practice jumps before the workout started; I definitely lost a lot of confidence after my last encounter with "Kelly". I couldn't stop myself from looking at the platform throughout the jump, so I found a full length mirror and set it up in front of the platform. While not perfect it was a good solution: I could look at the box and keep my head up during the jump. Timer showed 2:24 for the first round, 6:43 at the end of the second. No breaks on anything but the second set of burpees during the first two rounds, lots of breaks on everything the last.

21:13 as RX'd

first two sets everything unbroken, except hspu's on 20 set(10,10)... last set everything was pretty broken up.

I really dont think that shooting innocent rapids fits in the Crossfit way.
(Sorry, just had to goof on "disappointed's" ridiculous post from yesterday. That is to say, I'm kidding)
Think I'll bust out my Rhabdo shirt for this one and put my volleyball girls through a similar workout today. Go CF Orangeview!

Burpees are deceiving

21:28
1st round unbroken 1:46 hspu wall supported
2nd round box jumps unbroken, hspu 11,5,4, burpees 10,5,5 pullups 11,5,4 7:04
3rd round box jumps unsure, hspu 11, ?, burpees suck 10,5,8,7, p/u 10,5,5,6,4 12:38

New to this and have a long way to go. I've worked out for years...atleast I thought I was working out!

Box jumps: completed
HSPUS: cannot do one, but I did handstands supported by a wall...any recommendations for working on this weakness?
burpees: last set broken
pullups: all sets broken, but did them all.
24:20

BTW... got 6 consecutive MUs the other day... now "just" 4 more.

sub 2 stair jump for box jump, HSPU against a wall

31:40

HSPU are the real weak link for me and ROM is maybe 2 or 3 inches. Did sets of five. Took forever. Almost all pull-ups were jumping negatives but I'll take what I can get.

Wow....what a good one. Pukie visited around the 15 min mark...finished with a time of 20:42.
Did burpees with push-ups, everthing after first set was broken less the box jumps.
Muscle heads in the gym think I am crazy.

time= 19:23
bw= 191
Warmed up to Steve Maxwell's Joint Mobility and Recharge DVD(just got it-incredible!). Then practiced 1.5pd KB bent presses. On WOD subbed 1.5pd KB seesaw presses(1L+1R=1rep) for HSPU. Pullups were on rings. I could have done the HSPU but I have the RKC cert coming up on the 29th and I want to perfect my form on all the lifts. Burpees were done with a sprawl to pushup exploding to standing position. Totally taxed but feel like I am doing all I can to go for my RKC cert.

Oh, and forgot to add that my only plyo box is 24in tall.

Team Ruthless Crossfit Va.

As RX'd 12:21

Burpees w/push up and jump.

Hit the wall big time,At the 5 min. mark all I had left was the 30 HSPU's,Burpees.And Pull Ups--that took 7:21 to complete!!!

Awesome WOD--that is as close as I have ever come to meeting Pukie.

JeffT

I had lots of substitutions to complete this workout.

18" box step-ups
push-ups on knees
burpee with jump & no push-up
assisted pull-ups

20:55

I spoke to my trainer some about the box jumps and how I could start making those happen. She gave me some good ideas that I am going to start working on. I need to get over myself from the first (& last) time I tried and fell.

I had extra time to workout so I took a slow 1 mile jog outside. That was so nice.

20:14

Box jumps ok...have to use an elementary school playground, so I am jumping up 2 steps. I think it's easier than jumping straight up, but no alternative.

HSPU-did a handstand then did little pulses for my "pushups"...better than last time, where I just did the handstand. I will try negatives next time

Burpees- suckage...did my 10, but then the other sets were broken in 5's and 4's

Pullups-still can only do negative, but I am getting better at that. Sets of 3 on the 20 and sets of 5 on the 30.

22:59
HSPU one foot on wall
24" box
burpees with PU

This one nearly killed me. My box jumps were solid, but the HSPU's really slowed me down. I did them against a wall, but still. Burpees and pullups were OK, but broken up by sets 2 and 3. Anyway, time was very poor...as is my physical condition right now... Flush pride, post time-- :36.

16:23 as rx'd(concentrate rom hs/pu)

This one was awesome.

Graham: 26:48
Me: 27:54

Third round was a killer. HSPU's took forever. Used a pole for HSPUs (we were in a park) and my aim was off, but got'r done.

15:45

Whoever invented Burpee's is evil.

First round unbroken

2nd round, burpees broken, HSPU (15,5)

3rd round, everything broken. Started 3rd round at about 7 minute mark. Hit a wall.

Did the HSPU on a smith machine.

QUESTION: Are HSPU on smith machine easier vs. against the wall? Just want to make sure I'm not cheating myself. OPINIONS..................?

23:09. HSPU broken. By third set all exercises broken including me.

sub'd rep rounds of 10, 15 & 20. HSPU self-assisted on a Smith machine. I prefer this method b/c I'm fully vertical and could control the amount of the assist.

17:29

today my fellow gym members were vocal:
"look at that man jump!"
"squat thrusts - oh yeah!"
"are you still using this?"
"are you ok?"
"are you training for something?"
"why are you working out so hard?"

11:28
subb'd elevated pushups for HSPU and squat jumps for box jumps. Burpees were with a jump

32:58
All HSPU were negatives. I still cannot do one full HSPU. Everything else was as rx'd.

22:30, HSPU against a wall to about 1/3 to 1/2 depth (I used kettlebells and medicine balls of different sizes as my reference), burpees done with pushup and jump, first 2 sets of pull-ups unbroken.

"QUESTION: Are HSPU on smith machine easier vs. against the wall? Just want to make sure I'm not cheating myself. OPINIONS..................?"

Don't think of it as cheating, using that mindset you might as well say that kipping pull-ups are cheating.
Who had a better workout?
1.) The guy that used an assistance for the HSPU and came out of the workout nearly meeting pukie, drenched to the bone with sweat and a sub 10 minute time.
2.) The guy that did strict HSPU, slowly ground away at them in sets of 2's and 3's, barely broke a sweat and finished the WOD with a plus 25 minute time.

18:21

Much more demanding than I thought it would be. Great workout.

Ray

Coach,

Good to note that after seeing and doing your no b/s, but brutally effective WODs for the last 6 months, that your quotes are honestly spoken in the same vein.

In other words, I like the quote.

I started Crossfit in June, and it is the best workout routine I have ever done. Period. I have been in the Marines for 17 years, and I prepared for the Marines for four years of college before that, and thought I was in shape.

Nope.

I haven't been in this kind of shape since high school wrestling...and I just turned 38 years old. For 25 years, running too much destroyed my knees, but more importantly wasn't doing anything for me. For 25 years, I lifted longer, not harder, in an effort to get stronger, but that didn't work, either.

I am now getting stronger, leaner, quicker and more explosive. Resting heart rate was 38 to start with and now even lower (my doctor told me never to fall asleep in a hospital waiting room because "someone is going to put the paddles on you"), but more importantly, I am burning with energy at 10:00 pm just like it was middle of the day. I work out in a gym full of SEALs and they set the fitness bar high for the rest of us.

Thank you for such a great program and great way of life.

23:53
Horrible.

Hi all,
Workout as follows
Lisa tuck jump, modified HSPUon rings, burpee, and jumping pull-up 10,20,30. Duration 17:00.

Jon Tuck jumps, modified HSPU on rings, burpee w/pu, and pull-up 20,20,26. Duration 16:45.
Until later...

Did "Showdown" w/ 40kg, demo is here:
http://www.gymjones.com/video.php#

2:42

5k row on C2
17:39

18:52 timd (thought I might die!) Needed to use a wall for HSPU and split my Pull-up into sets of 10

23:03

HSPU depth was severely lacking, and my calibrated eyeball was off by 2" on my box jump height (18" instead of 20"). But I did full burpees (with push-up), so I wasn't entirely slacking off.

16:39
box jumps solid
hspu's against wall to 1/3-1/2 rom and broken
burpees with pushups and jumps
pullups broken rounds 2 and 3, handful of jumping singles toward the end.

10, 20, and then 30 rep rounds of:
Box jump, 24 inch box (we don't have a 20" box)
Handstand push-ups, bar supported
Burpees (with push-up & jump)
Pull-ups
TOTAL TIME=22:28 (2:36/7:19/12:33)

Afterwards a kipping pull-up clinic with Jeff - hopefully I'll "get it" soon. HSPU are still the exercise I just can't do yet...

i love how a wod like today makes that little part in the back of your head think "this shouldnt be a problem" then you think you are going to see pukie in the first 5 minutes.

total time today 20:00 (actually 19:59.8) something to note after i got past the pukie feeling i started to feel like i was going to die

this was by far the best workout ive gotten in the 3 or so months ive been doing crossfit

cfwu x3

WOD: 18:19...HSPUs were full-ROM (ears below hands), trashcan-assisted on the parallettes. i tried to stay as vertical as possible by keeping my head in the neutral position but i know more than one of them were more 'incline pushups' than 'assisted hspu'.

also i paused to answer a very important call that ive been waiting over a year for...the date is February 11th, 2006 for those of you who know what im talkin about. the call took less than a minute but i paused my watch, so to make up for that, i sold out on the rest of the burpees that i was in the middle of for the round of 30. this caught me up real quick. HSPUs into burpees was awful and Pukie was knocking pretty much the entire time.

some kind of weightlifting (maybe power snatch) and run practice later.

27:05 as rx (barely)
HSPU were questionable at best but getting better. only mod was 24" box jump.

:21::19 That was an intense set of exercises. HSPUs and Burpees were demoralizing.

21:41

Box Jumps: unbroken 26" countertop
HSPU: w/feet on wall (more a VERY elevated push up)unbroken
Burpies: unbroken
Pull Ups: 1st set broken w/bad form on the last few; 2nd set broken w/bad form on all; 3rd set were all jumping negatives

I still suck at pull ups but am making very slow improvement thanks to Crossfit.

First I want to say thanks to ediddy, for saying what I was trying to say on yeaterdays post, But he said it a million times better. Thanks dude you'll make a great soldier.

still unsure about knee and don't have time for an injury so I revised

20-30-40 rounds of
95lbs military press
barbell row
sit- up
pull-up
push-up

sorry: untimed

Wow, The video goes to show I still have a long ways to go when it comes to O-lifting and that I definatley need to attend a cert/seminar.

15:43
I thought this was going to be a breeze.
It turned out to be the toughest WOD for me in a while.
I need to work on ROM and not falling over sideways for HSPU's.
All burpees with push up and jump.

27 min. something... 18" box, all else full out.
All of you with low times... KUDOS!
Loved the workout...

OOPS... HSPU's were done legs elevated and on paralettes...

~15:00

It might have been shorter, but my watch stopped working. Kicked my ass.

Workout #1: FGB 299 New PR
Workout #2(1 hour rest): WOD as prescribed 23:56

HSPU uglier than usual after FGB, but did a couple touching forehead to floor before FGB.
HSPU broken, PU 10, 16-4, 10-10-5-5.

Executed today's WoD in 25:00.
-R1: no breaks
-R2: Only Burpees and pull-ups were broken.
-R3: All exercises broken up.

19.58
Crapped out on HSPU midway through 2nd rd, had to sub Canadian pushups (which weren't much easier)

Quick question: Is it acceptable to move on to the next exercise in between broken sets? For example, after doing 10 of my 20 pullups for the second round today, I went ahead and started on my 30 box jumps before returning to do the final 10 pullups. I assume this is OK?

Well, that was a swift kick in the $%#s...

23:24

Did 100 LB push press with slow lower instead of HSPU to keep aerobic load up.

22:07

Box jumps and pull-ups unbroken

Burpees unbroken until last round,10/10/10

Handstand push-ups broken; they remain a weak link, have to work on them.

Nice workout, Thanks Coach

3 rounds for time
row 500 M
205# deadlift X 15
Muscle ups X 3
22:00

3 X 10 Ring Dips

5 rounds on the minute of 20 pull ups

24:10 with 24" box and one phone call!

15:15

hspu's: bar assisted

first set, all unbroken

second set, box jumps unbroken, everything else broken

third set, box jumps unbroken, everything else extremely broken

18:09

Warmed up with planche and deadlift practice.

WOD: 16:03

The 10 and 20 round box jumps were done to a rail about bellybutton height....the last 30 were just too daunting at that height so I did them at approx 20 inches.

Surprisingly HSPU were the limiting factor here, which is strange because they're usually one of my stronger points.

31:40; BURPEES KICKED MY ARSE AFTER THE HANDSTAND PUSH -UPS. GETTING STRONGER.

28:00

This is what I get for taking too long of a break.

Wow. I just got my a** handed to me. HSPU's very difficult, although my first time with them. Couldn't do more than 2 or 3 in a row, all against a wall. How does one get away from doing them against a wall, i.e. free standing? I must also work on pullup endurance...30 in a row? That's like running a marathon in my mind. Must keep pushing. Thanks all for the inspiration!

As ordered 21min 37sec. Hspu against wall, and pu broken, but no assist. Good work out!!

I had NOTHING in me today (nothing!) so the mere fact I made it to the gym is an accomplishment, in my view. Almost skipped it.

19:17 BUT that was using Smith machine assist on the HSPU (since I had nothing in me today). Felt like barfing afterwards. Box jumps surprisingly smooth.

Tariq

My Mods for the WOD:
1)18" box jump: first two sets unbroken, last= 15/15
2)HSPU against wall and not very deep: 1st set=7/3, 2nd set=8/7/5, 3rd set=10/10/10
3)Burpies with push up and jump: 1st set=5/5, 2nd set=10/8/2, 3rd set=5/5/10/5/5
4)Pullups with kip: 1st set= 10(PR), 2nd set= 5/5/5/5, 3rd set=5/5/5/5/5/5

Time: 34:02

17:19.

Completely broken in everything. Modified. Squat jumps. Negative pull-ups on second snd third round.

I felt like crud today.

Been watching the site for a while. First wod and first time posting....i'm a believer.

bw 180lbs

19:20 used two 50lbs dumbbells instead of hspu.

Had to break Burpees and HSPU's up on second set. HSPU's support smith machine style. Last set of P/ups=3 sets 15/12/2. 5th WOD

29 minutes. Gotta pay the man!

Van

*MODIFIED*
10, 20, and then 30 rep rounds of:
Box jump, 20 inch box - second and third sets broken.
Handstand push-ups (Assisted `ala video) - second and third sets broken.
Burpees - second and third sets broken
Pull-ups - second and third sets broken.

TIME: 25:21

I could see Pukie lurking over the Eastern Sierra on the last set of Pull-ups.

34:35...I think I have the longest time of the day!!
BW = 240#
Box jumps = good, broke last two sets into 10's
HSPU = assisted by feet on bar, last set in 10's
Burpees = no PU, sets of 10's
Pullups = jump & kip, last two sets in 3-5's

Me: 18:43.2
Mahon: 21:45.5 - 30 pullups
Julian: 22:28.2

I went as rx'd.

My favorite quote of the day: "Dude are you a gymnast?!" "Wha...Huh...pant pant pant?" "a gymnast!" "In my spare time."

As Rx'd:

Leo 14:43
Jason 16:14
Little 26:33

27 min. Full range HSPU and burpee with push up and jump.

Sean

20:39
Box Jumps done on a 20" stump
HSPU's assisted w/ feet on racked barbell. Need to work on handstands.
3rd round of Burpee's were exhausting.
Pull-ups broken on rounds 2&3.

oVerall a real gasser!

"bench jumps" (19 inches)
20lb dumbell press sub for hspu (went to 10lb)
10 burpees all rounds. humbling.
reduced load pullups rounds 2 & 3, legs not even straight. weak.
poor display. still love it. 3rd crossfit.

19:13 btw

House-18:00
BWT 250

Utah-12:19
BWT 183

Burpees w/push-up but no jump

sage and i are very appreciative of the comments re the video clip!! sage is a great daughter and a first class weightlifter. i should mention that she is a top rated coach as well. cannot wait to do a olympic weightlifting crossfit certification!!! how much fun would that be???!!!

holy mf.

hspu were the assist variety. still pretty tough but aint no gymnastic mastery.

30 burpees was the killer!

last 10 pu's were jumping.

21:16.1

16:37

Had my choice of either an 18" or 24" box. Going out to dinner tonight, so I chose the 24" :) Handstand pushups were done with my feet on a window ledge. Round of 10 reps: everything unbroken. Round of 20: PU's broken into 2x10. Round of 30: Burpees 3x10, PU's 2x10,2x5

Felt like doing a bit more this evening, so practiced snatches working my way up from a broom pole to 100#, then C&Js with 110#. Weights felt relatively light, compared to previous snatch and C&J work. Looks like Coach Burgener's session at the seminar last weekend really helped. Now i'm curious to see what my max is on these two lifts.

Followed the O-lift work with a 500m+ walk / trot with a 110# sandbag. Took almost 8 minutes, including having to clean it a second time to readjust the weight distribution (almost everything was on my left shoulder).

26:58

The good news is that my resting heart rate is down to 45bpm. I'd love to get into the 30's. Has anyone here pulled that off?

Did FGB: 255PR.

I like todays WOD but will save it for another day.

Team Ruthless Virginia
Dino/11:02:35
Ashley/11:44:33
Jeff/12:21:43
Craig/15:27:34

34 minutes

Took it a little easy today and did sets of 10/15/20 instead. This workout was chock full of weaknesses: hspu:pull ups:burpees are all killers for me still. Damn it felt good.

You guys are just too good for me--- for now...
50:34
subbed HSPU for 95# military press

Oh Ya

Live strong

24:17...with broken chin-up

Jason: 18:40
Joe: 15:58
Vanessa: 20:29

All pull-ups done on our brand new rings!

19:55

HSPUs against the wall, and to a 2 inch pillow on the floor.

Modified
10/15 Box jump, 14 inch pool deck
10/10 Incline deck push-ups
5/10 Burpees
5/10 Incline Pull-ups

Whew, that was a humbling workout! This is my second week on crossfit, and I knew that it would be intense:

- Did sets of 10, 15, 20 instead of 10,20,30.
- Box jumps onto a 38 inch surface (measured afterwards - oops!)
- Bar-assisted handstand pushups
- Burpees with pushup and jump w/raised arms
- Pull-ups with kip

All sets were broken, but full ROM.

Time - 40:57

27:31

Did jumps onto my bench: 19"
Burpees were with a pushup and hands overhead hop (won't call it a jump).

10 box jumps
10 attempts to kick into a handstand. All failures.
10 burpees
10 pullups

20 box jumps
10 attempts to kick into a handstand. All failures. Did 20 pushups with feet on bench.
20 burpees. 2 sets
20 pullups. 4 sets.

30 box jumps
10 attemts to kick into a handstand. All failures. Did 30 pushups with feet on bench.
30 burpees broke into sets of 4, 5, 6 reps.
30 pullups. Badly broken.

I don't know if its confidence or technique that's lacking but I can't get into the handstand, even against the wall. I came close a couple of times. I'll keep trying.

This was a real ass-kicker.

After I caught my breath I did a little L-sit work on the parallettes.

22:06
HSPU and burpees dragged down the time; HSPU kept getting shallower!

Warmup:
incline db flye: 25x12, 35x12, 45x10, 50x7
TCs: 26x5 L/R, 35x6 LR

(TC= kb high swing x Reps/high pull x Reps/snatch xReps)

~15:00

10-12-5

I dont know why but on my last set I got lightheaded and felt like pukie was breaking down my door. I've had a general lack of energy all day. It's probably because of my diet.

Regardless I figured it safer to call it quits early on.

CFWU 3X15
Got 5,5,3+2 pull ups, ring body rows for remainder of each 15. Assisted ring dips

Used 17inch bench
HSPU supported aginst wall, partial only
Burpees done in sets of 5 after first round
Jumping Pull Ups(all sets broken)

Time 20:48
PS i hate Burpees

will do today's tomorrow...today I had a date with Helen -

run brand X 400
21 x 16kg KB
12 pullups

17:26

kb swings broken
10-5-6
15-6
10-6-5

Pull ups
3,5,4
5,4,3
6,3,2,1

well, thought this seemed simple enough..I have seen my boyfriend do these moves many times. He just got me into crossfit and off my treadmill/bike LSD routine. I have never felt like more of a whimp! Oh, and I take for granted he and his buddy just won the army ranger ironman and he makes everything look easy. This workout took me a good 30ish min with breaks and subs for HSP and pull-ups. My box jumps were a landscaping terrace in my apt complex 15-20 inches. I am eagerly awaiting the day I can complete a pull up unassisted!! burpees are awesome-in a dang, that just killed me- kind of way!

21:00 as rx'd

26:56 as rx'd with HSPU's assisted with feet hung over an oly bar at about squat rack level.

26:35 HSPUs assisted.

28:22 with my first visit from Pukie right around the 26th rep of Burpees on the final set...

Session start 5:00PM
Xfit Warm-up X 3 pulls 10/8/6
WOD Time 21:54 w/ bar assisted HSPU
17:30 Stretch
Session End 6:02
HSPU killed my time. An overall decent effort, especially on the burpees.

33:19

used DBs in lieu of HSPU (BW=195#)
2-45# in round 1
2-30# in round 2
2-35# in round 3
PUs broken, typically at 5 reps

As Rx'd: 28:02
HSPUs were still 1/2 to 1/4 range toward the end. All box jumps unbroken.
Burpees are killers...

BRUTAL!!!

21:07

did ring pull-ups, 24" box jumps, full burpees with push-up and jump, used 50lb dumbells after 1st 10 hspu's...all in sets of 10, bw = #165.

that was really tough, thanks coach ;)

BRUTAL!!!

21:07

did ring pull-ups, 24" box jumps, full burpees with push-up and jump, used 50lb dumbells after 1st 10 hspu's...all in sets of 10, bw = #165.

that was really tough, thanks coach ;)

14 " box step (the tallest I've done yet)
20lb dumbell thrusters (these were grueling!)
burpee's w/o push up
assisted pull -ups
Time= somewhere around 25 minutes -
had people in the gym interrupt me big time- One guy asked me why I was doing the box jumps - he asked "aren't they hard on your body - the shock of landing" and "why do them- what do they work?" and my favorite - "they look 'girlie' ---- but then he said maybe he would try them someday. ;O0
One gal watched a bit and asked me if she could join me... she only lasted through the set of 20, and felt pukie. I know she'll feel it tomorrow! (Me too!)

26:06
Subsituted dumbell pushpress for HSPU. I started w/20lbs on the push press, only able to do 2 with my arms fully extended. Backed down to 15 lbs, and had to switch to 10 lbs for the last 12. But, the arms were fully extended. Completely broken up. I felt like a fish out of water, completely winded. My kips were broken up, but smooth. Next time I plan to be able to do some HSPU w/out mishap.
Nice workout, It felt good.
To whomever mentioned the big toe owwee, look up digitorum hallacus longus trigger point, it might help.
Kelley

NTC
Box Jumps - Good broken third set
HSPU - Need a lot of work, tried hard with no one to assist. Subbed Seated Military Press
Burpees - Decent; broken sets 2 and 3
Pull Ups - All broken
Time: approx 45 min.

Crossfit is awesome.

16:18

22" box jumps

HSPU partial depth (ears to elbows) and negatives after rep 5 of each round. sets broken

Burpees didn't fade me as much as I thought they would (I had to break these because the pushup portion was killing my arms after the HSPUs)

Ring pull ups, complete sets.

In Honor of Dave Shephard,
God Speed Warrior

"...but He distinguishes those who fight from those who stay home, with mighty reward."

WOD 18:42

Crossfit Kandahar, Afghanistan

22:35 need better depth on the HSPU's

Clocked in at just under 32 min.

Box jumps: done on a 24" wall and were broken into tens. When I did 20 and 30 I took no longer than 30 sec. rests in between.

HSPUs: very difficult, thanks to everyone for the assistance exercises. I did these against a stone wall with a height perfect for the self-assist HSPU. I was unable to do the RX'd reps.

Burpees: I did much better than last time, but these were broken.

Pull-ups: also broken but I had fun finding a good tree branch to hang from down at the Mall.

Btw, any CF'ers in the D.C. area?

Hi,
Anyone knows what burpees is?

Julian,

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

otherwise known as a 6 letter word for "digging one's lungs out with a hot spoon"

27:12

WOW, that was tough.

18 in(?) box jump: 10, 20, 15/15
hspu: assist to hs against wall. hspu were maybe 1/3rd of the way down. all sets broken & mixed with 20lb db (each arm) pp (which actually seemed worse than the hspu attempts)
burpees: all sets broken in to groups of 5. jump, no push up. (these were the worst for me)
p/u: jumping. all sets broken, but big improvements here from when i started about 2 months ago.

Group Moffett was short three members today for the WOD. However, two of us completed the WOD. Total time was 23:34:87

The most difficult parts of the WOD were the handstand pushups and burpees. Other than that great workout.

20" box. HSPUs with a forhead touch. Burpees with pushup and an arm's-overhead jump.

Brutal. 17:32.

Soundtrack: Red Sparrows.

-D.

And then the former Paramedic misspelled "forehead."

Raising the bar.

-D.

29:24

Almost every set was broken :) But I got my kipping technique together on the last set \o/

That was indeed a ball buster.
27:44
sets were a little broken on the final round. Did assisted pull ups- 90 lbs.
and had to substitute the head stand with just reg. push=ups

Total time 21:47

Did HSPU's with assistance using bench.
All others as prescribed,Burpees in set 2 and 3 were very very rough.

Talissa: 17:03 as prescribed w/ assistance on HSPU
Thayer: 24:53 assistance w/ HSPU and about 20PU's

Went to CrossFit North
4 rounds:
10 KB swings 1 1/2 pood
25 situps w/KB
15 KB clean and jerks
8+minutes.

Something about this morning or this workout or maybe I'm just a sissy, but it was definately fun and not in a fun way...

44:46

The burpees had my noggin swimming after the 20 and 30 rep rounds

17:45
sub'd 55 lb db swing for HSPU's
forgot

Did this WOD w/the red-haired cutie. 18:40 for both of us to finish.

Subbed standing broad jumps for box jumps.
Burpees w/pushups (of course).
HSPUs against a wood fence (me); pushups w/elevated feet (she).
Pullups mixed between bar and rings.

22:30, that one snuck up on me and bit me in the heart....i felt crappy afterwards and skipped breakfast (one of THOSE days)

cfwu X 3
WOD w/ 8counts - 16:27
cfwu X 3

Finished up w/ o-course (6:34) and some rope climbs.

did raised-leg pushups in place of HSPUs
PUs assited

first two sets unbroken
last set rasiedleg PUs: 10-10-5-5
last set PUs: 10-10-5-5

no watch to time, about 20 mins.

wasted. good workout.

38:12

19" jumps on bench
Burpees
Standing Shoulder presses
Single pullups - slight jump at the bottom

ugh. killer

cfwux3 sub'd l-holds for sit-ups
all broken sets , was able to do 6 hspu with feet on wall.used a support for the rest of the hspu.
time 18:00

16:29

As close to perfect form as I could get throughout the workout. I did as many HSPUs as I could complete each round and then went to piked HSPUs with my feet on the box to keep the intensity up.

31.38 min
20"Box jump (10) (10/10) (10/10/10)
HSPU (10) (5/5/5/5) (5/7/5/10/3) feet on wall
Burpees (10) (8/8/4) (7/10/13)
PUps (6/4) (4/4/4/4/4) (4/5/4/3/3/3/3/4/1) kipped

Struggled this morning. This was hard work

Sub'd gym jones' workout:
25 pullup, 25 135# dl, 50 pushup, 50 20" box, 50 floor wiper w/ 45# bar, 50 one arm clean&press, 25 pullups - 29:30

++
++

19:58
box jumps all unbroken, hspu 10's then 8's, then 5's first on parallel bars against wall, last set on floor foot on wall, burpess weak point broken into 5's 7's, last set pounded out 12

wu=11 min light stair climber
post=1 min of hs work, 10 sec l sit

++
++

WOD-
10, 20, 30

Box Jumps, Handstand P-ups, Burpeed, Pullups

Time @21 min....I was more concerned with perfect form and execution rather than time.

GRD-Olly

26:23

2:24 first set all unbroken except pullups (7/3)
8:30 box jumps; 10/10 hspu's by 5s; pullups 8/7/5; burpees 8/8/4
15:29 box jumps 15/15; hspu's 5/5/5/3/4/4/4; pullups 6/6/6/4/4/4; burpees 8/8/8/6.

nearly met upside-down pukie during last sets of hspu's. From there it was pain.

16:29
burpees w/ pushup and jump.

10,20,30

20" Box jumps 10/20/10,10,10
hspu 5,5/8,4,5,5/5,5,muscle failure
burpees 10/10,5,5/10,5,5,5,5
pullups 10/20/15,15

27:39
subbed handstand pushups with handstands, holding for 10, 20, and 30 seconds.

assisted pullups

30:31
subbed handstand pushups with handstands, holding for 10, 20, and 30 seconds.

box jump 12 inches

assisted pullups (cybex #18, #19, #20)

32:15

- subbed OHS with broomstick for box jumps (no box)
- first 30 pullups as false grip pullups, all pullups on rings

36:17
22" Box Jumps
All Broke After the 10 Rep Round

27:56 as perscribed. The pull-ups slowed me down the most. I've got to get better at those.

26:14 Great workout completely wrecked me!

As perscribed 22:11

22:57

Box jumps on one of those step aerobic steps. It had pretty pink and green colors.

HSPU supported on Mr. Smith's machine.
Burpees almost had me burping.
Pull-ups normal.

rest

power clean 65kg 6 x 3

15:10
gassed...

37:00 (subed 115 shoulder press for hspu)

plus 10-20-30 knees to elbows and calf raises.

John 37:08
Tony 23:07

Both as required

Run: Alki-Fairmont Canyon

100 Dips
50 Pull-ups
50 55lbDB Snatch each arm.

box jump - 18"
hspu - feet hooked on squat bar rack
burpies - as rx'd
pull ups - last set of 30 assisted

12:54

subbed: HSPUs were instead pushups with feet up about 4 feet against a wall for 1st and 2nd rounds then about 3 feet up for 3rd round
burpees with pushup and jump with hands reaching up
pullups kipped many not full depth, I know
pushup form sagging after halfway point

25:59

lungs and shoulders burning during this one
had two days' rest previous to this after camping in Yosemite with the family this weekend

Did this one yesterday. 30 min. Damn those burpees!

Abraham Lincoln Crossfit

Tom (bw 203)

27 minutes

10 Box jumps
10 4 inch handstand push-ups
10 burpees
5-5 (10) pull ups

20 Box jumps
10-10 (20) 4 inch handstand push-ups
10-10 (20) burpees
5-5-5-3-2 (20) pull ups

10-10-10 (30) Box jumps
10-10-6-4 (30) 4 inch handstand push-ups
10-10-10 (30) burpees
5-5-4-2-2-2-2-2-2-2-2 (30) pull ups

Joe (bw 170)

27 minutes

10 Box jumps
5-4 4 inch handstand push-ups
10 burpees
10 pull ups

10-10 (20) Box jumps
5-4-2 (11) 4 inch handstand push-ups
10-10 (20) burpees
7-5-5-3(20) pull ups

10-10-10 (30) Box jumps
(2) 4 inch handstand push-ups
10-10-10 (30) burpees
7-5-5-5-4-3-1 (30) pull ups

20:41
24" box jumps, HSPU with feet on bar for assist, Full burpees, kipped PU.

Burpee's are brutal!

Did this one for team PT last friday. I did 20:34. Much better than the typical run/swim.

10,20,20 (have soccer tonight and didn't want to fall on my face)
20:30

28:00 as Rxd
broken 2nd and 3rd sets.
HSPUs done w/aid

17:18, nearly died-have been out of the loop as it took a couple days of travel to now become part of the Crossfit Forward crowd, now starting up Crossfit Tikrit, may take a few days to catch up
burpees really tough
joey d finished a little later in 18:27

As I can't really do a full range HSPU, I just sub'd very small ROM HSPUs against a wall and static holds. Time was 21:30. This was one was pretty fun.

Hark
Rick
No shows. Punks!

Did this one today
17:46

did handstand holds instead of HSPU; probably hurt my time. PU were jumping