Man what a way to start the year! With Burpees!!!!!!!! Happy New year to all!

And here I was just thinking it's been a while since I did a burpee...and you know, my abs could use a little work...

Burpees and a link to a single speed mountain bike site. Happy New Years, enjoy the pain.

Single speeds are to mountain biking, what Crossfit is to fitness.

Starting 2006 with Burpees and L-Pull-ups...
Nice!

Wow, that's one way to ring in the new year...

Oooh not the worst but not exactly nice... pretty brutal.

Maybe should have started with FGB to see if all the new years resolutions would last at least a day =)

Happy New Years CFers. Time to be merry and pickle juice,water and lots of advil for tomorrow. Be safe and for those in SoCal if you drink too much and cant drive call Tipsy Tow its free.

I love this picture, Happy New Year to all!

Absolutely perfect. Happy New years and I'll post up with a time tomorrow....or...you know..today!

happy new year to all!!! this is just 6 totals sets, correct?

So is that 30 Burpees then 30 Pullups, 25 Burpees and 25 pullups. . .?

Anyone notice the ext. of the pic today?

Great stuff - 'CELL'

Looks like Coach is hustling these guys off to the barber for a trim - a smooth skull acts as an airfoil during kipping pull-ups, thereby generating an exaggerated torso lift in the concentric phase, and an exagerated eccentric downward load due to turbulence. >speed+>resistance=>power

Or not :)

I've had a great time in these first few months of CF and really appreciate the expertise, patience and guidance you all provide throughout these posts and message boards. It is truly a unique opportunity to be in the company of mentors and peers alike.

Happy New Year

Norm Rager

"So is that 30 Burpees then 30 Pullups, 25 Burpees and 25 pullups. . .?"

Yep, you finish up the reps for each succesive exercise before moving to the next set. To top it off, you attempt to do this in the least amount of time possible. God...how I love Crossfit.

Rest day... good deal.

Wow, what an excellent link! I started googling "fixie" and found this gem:

"There's greater consensus on the value of fixed-gear road training for physical condition. You have a limited range of capabilities. No matter how well developed any of us may be, we're only human. Simply configure the bike to emphasize your weaknesses, and it becomes a vehicle for carrying them beyond your 'comfort zone.' It's a painful realm. All levels of ability confront the costs of reabsorbing counterproductive tensions generated by inefficient technique or fatigue."

If this isn't Crossfit, I don't know what is!

Less Patron..... More Water.

Happy New Years!!!

An off topic question: what kind of dog is that I see in all the crossfit videos, pics, and slideshows? As an owner and lover of American bulldogs I would say that dog falls in the category.
I am new to crossfit, and this is just one of many questions I have. I'm loving this exercise "routine". I did my first hand stand today, in fact I did my first three handstands today. This comes shortly after just learning to do a cartwheel a week ago. This stuff is great.

wow, good thing i didnt have to much fun tonight. cant wait for tomorrow and happy new years to all. By the way i started crossfitting in Aug. and am addicted. Thanks for this website.

Happy new year to all crossfitters around the globe.

you guys are awesome.

Team Baghdad:

A little late on this one, but we were both proud of our lifts that I had to share.

Deadlift:

SGT Teas (bw 180): New PR of 425
SSG Rose (bw 210): New PR of 500 (My eyes about popped out of my head)

Back's a little stiff, icy hot works miracles.

Happy New Years!

26:15; did L-pullups from rings
Excellent way to ring in the New Year

Everyday we be Kipping not concernin what nobody wanna say.
We be earnin.. dollars turning cause we mind de pon we pay.
Worth more than gold and oil and diamonds girls we need dem everyday.
Recognize it, Kipping as we riding.

Crossfit..KIPPING it REAL "Jiggy" for 2006 Baby!!!

You guys and girls actuakky have gyms that are open tomorrow?!?! Called everywhere to find an open gym, nothing doing! Looks like I'm just doing the burpees tomorrow, unless someone can recommend a good sub for the L Pull Ups that I can do at home.

Happy New Year everybody

meant to write *actually
sorry, kinda drunk

Mr. White,
You'll find your answer here:
http://www.crossfit.com/discus/messages/3499/17387.html

Welcome to crossfit! Congrats on the handstand and cartwheel!

what a stupid start to the year. 38.38 this really hurt

Josh Perzow...find a playground (look for an elementary school). 99% of the time it'll have some apparatus you can do pullups on.

23:23
Corona and tomales don't taste so good the second time around

47:45 as Rx'd. First time over 100 pullups in a workout and they were L's. Woof.

Ring in the New Year! 28.30 ,very hard,pull ups suffered alot.I think that was one of the toughest WODS I have done for a long time.

Happy new year!!!

Did 21-15-9 of

pull-ups
100# back squat
100# push press
GH sit ups

21.19

Burpees hurt my shoulders

Baz

Team Fallujah

34+48

L Pulls for first two rounds, then regular dead hang.

Happy New Year all!!!

And kudos for the fixie / single speed link!

12:04..but I did kipping regular PUs on the rock wall board...& subsequently micromini jumps with the burpees... I think Coach has been reading the Message Board Burpee discussions
Absolutely the toughest WOD of the year

Happy New Year CrossFit Family! If you guys are digging the gearless mountain biking, then may I invite you to one of my passions? Mountain unicyling.

http://www.unicycling.com/brett/e_muni/faq.html

Team Baghdad:

As r'xd with rings:

SPC Terry 10:23
SGT Teas 13:16
SSG Rose 19:17
SGT Galloway 19:50
SGT Norman 21:20

Terry's time is not a typo. Amazing to watch him in action.

AndrewB
woof indeed. 45 minutes.

Good job team Baghdad! I'm proud of what you're doing and amazed at your times.

36:30 with regular pull-ups
Happy New Year

Happy New Year! Burpees Burpees Burpees.... NICE! Any suggestions on alternatives to the L Pullups? (Shoulder "Issues")

I plan on "ring"ing in the New Year on my new Power Rings. I received a belated Christmas present from my wife yesterday. Can't wait to get started on them.

32:04 My first WOD, majority of pull-ups were assisted, couldn't hold L for beans but worked on them after. By far, greatest fitness site I've come across, thank you Crossfit, happy healthy new year to all!

I love my fixie road bike so much!

After four years in Phoenix and not riding at all d/t my desire to continue living, now being back in Tucson and living in the "foothills" is awesome, just awesome...

Now to get thicker inner tubes...

Dr. G

good deadlifting team baghdad.
spc terry-that time is.....UNREAL!
Amazing, if anybody beats it I will be really impressed.

31:32

28:16 for me

The L Pull-ups were ugly, but otherwise as Rx'd

18:21

20:34 - that was painful! Happy New Years guys and gals! Wishing all of you the best in 2006.

Pukie wanted to ring in the new year with me... but I conquered! Great wod, thanks coach!
Happy New year Crossfitters!

22:55 as Rx'd...I work at a gym that is closed today, so it was all mine today.

did burpees yesterday so I changed it..

cfwux2
30-25-20-15-10-5
double unders
l-pullups
total=18.19.56
30)5.01.46
25)4.44.26
20)3.35.52
15)2.40.79
10)1.24.32
5) 53.21

CrossFit for the new year when I turn 50. Fitness come full circle form leaping on tree limbs as a six-year-old to do pull-up and then going to the stairs inside the house to run up and down a few times for the pump. I have swollowed this fitness philosophy hook, line, and sinker. Fitness is my way of expressing gratitude for being alive. CrossFit is a joy and Pukeie, if only metaphorically, my friend. Thank you Coach for articulating the genome of function and sweat.

25:34 doing tucked pullups instead of L's.

Happy new year to everyone! Looking forward to another great year of Crossfit!

Question: in today's pic Grady is wearing a neat Under Armor t-shirt with Crossfit stencilled on it. Anyone know where I can get one like that? There's nothing like that in the online store.

Tariq

25:59 doing tucked pullups as I can't manage an L pullup yet and am still working on my dead hang numbers. Pullups were 15-12-10-10-10-5. All burpees were Crossfit style.

tariq - grady's shirt is what was given to the trainers at the CO seminar.

If I can name all the guys in the photo can I come to the next seminar?

Jeffrey,

You can come to the next seminar without getting shot.

32.36 - reg pull ups. Even they really slowed me down. Great way to start the year!
Steve.

22:26
About half the pull ups were L's the rest deadhang.

Sandy:

26'23 and it just about killed me.

WOW!
28:49

SPC. Terry: That's amazing.
As rx'd.
39:18 Pukey was on my shoulder on the second set of Burpees, but I fought him off. He definitely contributed to a slow time though.

I've said it before and I'll say it again, Burpees suck A$$!

WOD as RX'ed 22:20

I don't need no stinkin resolutions this year cuz I have Crossfit! The only thing I want to accomplish this year is getting out to a certification, which hopefully Uncle Sugar will give me the time for.

Happy New Year to all the CF'ers out there, especially those in harms way. Thank you for what you do.

24:23 as rx'd

I would do that Matt G, but I'm in Montreal. Tons of snow everywhere and FREEZING!!!

Gonna check out the garage in my apartment building..see if there are any pipes I can hang from to do the Pull Ups

You know what...there are so many WOD's that I could be doing at home if I had a pull up bar in here.

Can someone recommend a good place that I can buy a pull up bar...one that I could maybe install in a door way or something.

Thanks!

'Cmon ya big wuss. Put on gloves and go for it ;)

Seriously though...I wouldn't try the pipes, they often aren't sturdy enough (particularly for kips). Look for a set of stairs that is see-through, you can go on the backside and simply reach up and grab a step; I've done that many times.

I'm new to Crossfit and I'm following the directions "Getting Started". I just wanted to know if it is a bad thing to add anything to the workout of the day, or workout more than once a day? I'm not up to the level where I can do the complete workouts now, and it leaves me feeling like I should have done more.

subbed reg pull ups for l pull ups

21:42

+ 4 lb weight vest

17:36
modified
did 15x15x13x12x10x10x8x7x10x5 sets

Happy New Year!

Yes, 10 minutes is very impressive. In fact it would be interesting to give this type of workout to some of the top pros in Football, wrestling, Rugby etc and see what they come up with.

38:30

Couldn't do L's so did jumping/kip pu's instead.

27:43 as rx'd. dm so shore ice as rx'd.

Josh Perzow - check out the link below. I throw one of these in my car when I'm traveling.

http://www.gymcor.com/doorgym1.html

Happy New Year Coach, Lauren and CF'ers. May 2006 be our best year yet.

lol, what can I say Matt G., not a big fan of the cold weather! you're right, i'll forget about the pipe thing.

Thanks B. White, I'll check it out

B. White, so that thing really fastens in and stays put? Don't gotta worry about it falling off as I'm doing pull ups?

Hey Thomas Kryston, I'm in on the mt. unicycling too. When your riding a mUni, the mtb riders often give you the same kind of looks you get doing CF in a commercial big box gym.

I resolve to converting a mtb to a single speed by the end of the April.

L-pullups...dead-hangs the CF way.

Burpees w/pushup and jump...17:41.76

WOD was #2 after a lot of upper body stuff early this morning. Awesome time SPC Terry, that's just bad-assed.

Josh, it's probably not kip-worth. IIRC, the bar is held in place with pressure generated by your weight hanging on it. With all the gyrations involved in kipping, I think it might come unstuck.

Oops...that "kip-worth" should read "kip-worthy".

Josh... it stays put... just don't kip as powerfully as you would on a fixed bar. Violent kips on the Door Gym may ding up your door frame.

It's 70 degrees and sunny here in Alabama. It's time to get back outside.

Yes, as Matt G. stated, violent kipping to the point of weightlessness may cause the Door Gym to detach... Out.

Scott U - if you can't complete a WOD yet, you shouldn't be feeling like you can do more. Work some skills (handstands/walking, tumbling, etc.) if you want more to do.

This stuff has a lot more of a bite to it than most people believe initially. Break into it wisely and you'll get up to speed far sooner than if you go too hard too fast or start diluting it with superfluous training.

A quick aside (from fitness)...

I wanted to wish everyone a very happy new year. The work that Coach, Lauren and the CF staff/gods put into this site (and all CF activities) and the constant inspiration and knowledge provided by the contributors and participants is just amazing. CF is an important part of my daily life and it played no small part in what was a great 2005 for me. I wish you all an outstanding 2006 and hope that happiness and success are the prevaling themes in your lives.

21:28

Kipping pull-ups instead of L-pull ups.

Ray

As rx'd burpees with push up

26:53

As RXed.

Total time: 17:40

R1: 1:53, 2:25; total: 4:18
R2: 2:07, 2:25; total: 4:32
R3: 1:43, 2:04; total: 3:47
R4: 1:15, 1:27; total: 2:42
R5: 0:43, 0:55; total: 1:38
R6: 0:21, 0:21; total: 0:42

Helluva start to the new year.

All burpees done with push-up and jump. L-PUs turned sloppy-sideways-S-PUs after the first few.

All burpee and PU sets broken except for the last 2 sets of burpees. Almost had R1 burpees unbroken, but paused for a couple of seconds around the 20th rep.

Happy New Year all!

Oh, and amazing time, SPC Terry! Way to get some.

Great WOD...21:57...Burpee's as Rx'd, had to break down to sets of 10 for L PU's to keep crossfit form.

Modified Warm-up

2 Sets
Samson Stetch
Skin the Cats x4
Air Squats x15
Dips x12
Back Extensions x15
Rocks x12
Hand Stand Holds :30 secs

21:04
Did Burpees as Rx'd, Did as many L and dead hang pulls as possible each set, then finished with regular. Will work more on L Pulls the coming weeks. Last week was a broken week with travel.

Have a good day.

Team Ruthless CF Va

burpees with a push up and jump with hands above head, all pull ups L's

time 14:55

finished with 2 pood KB swings,snatches, and cleans

Too hung over for complete WOD, took it a little easy.
3 x CFWU (OHS w/Oly Bar) WOD reduced to 30/20/10/5 in 14:25, violently ill to the point of bile rising, but no pukie visit.
Happy New Year's to everyone!

48:30

L-pullips subbed with hanging L's and some jumping negatives

30 bp
30 L-pull
25 bp
25 L-pull
20 bp
10 L-pull,
hurt bicep
ice as rx'd

19:30 all sets broken

Hi all hope you're all feeling well. Here are is my result.

Assisted pull ups max 25kg (will do L sit pull ups once I can properly do normal pull ups) Practiced L-sits after for a bit on the mat.

Time = 33mins

See you co-cheese!

London Crossfitter!

WOW!! By far the hardest WOD to finish for me to date! Warmed up with a 3/4 mile jog and about 10 min of jumprope, Rested between sets and did a modified L-pull-up after the first two of each set, jump-up legs-up pull-ups. rested for a while between sets,, Man this wooped my butt! What a great way to start the year! Oh yea, took me 56 min but I freakin finished it!!!!!!

Go Ahead, give me some MORE Kool-aid!!!!

56:00

Pullups unassisted on rings, knees up rather than L. Push up burpees.
Been sick for 2 weeks, doing nothing. Have known for several days that I needed to get my mind ready for a workout that would clear the lungs. Today was the day. Burpees loosened up the congestion for sure.
Is this a grinder or a chipper? I feel ground and chipped.

Thanks Greg! I'll put more effort into the WOD and follow the "Getting Started" directions.Checked out your website, know your for real!

Thanks Greg! I'll put more effort into the WOD and follow the "Getting Started" directions.Checked out your website, know your for real!

Did pullups yesterday, so subbed 90deg hanging leg raises. 25:30.

20:13

L Pull-ups are getting better but I still have a hard time doing consecutives...Burpees actually
felt pretty good today, if thats at all possible;)

Happy New Year All!

34:14

26.28
Pukie visited a couple of times but i turned him away. You guys doing sub 15 minute times are freakin' machines. I thought I was in decent shape until i saw those times. You're my heroes! I wannna be like you when I grow up! Happy New Year everyone.

25:16
Completed all sets
(Assisted pull-ups)
Added 3X10 decline pushups to finish

"hangover enhancement" session in 23:40

23:10
Aren't burpees always with a push up and a jump?
I am curious to see what kind of body type could do that workout in 10 minutes, because I want an excuse :)

52# modified C&P ladder (1,2 ladders x 5 rounds), one minute break between ladders.

WOD: 19:06. Burpees with chest touching ground pushups and jumping overhead claps. L-sit pullups done on doorway gym apparatus; changed between the three different grips every break.

5 minutes of 26# kb Turkish Getups, hand change after lowering to ground each rep; total reps unknown. Left side definitely weaker than the right.

4x10/10 72# one hand kb swings, 45 seconds rest. Done while wearing a pair of thin leather gloves in an effort to prevent any more callous tearing. It made hanging on to the kettlebell a lot more challenging.

Happy New Year everyone! B.White, It may be the year to open a Cross Fit Gym here in B'ham!? Give me a call this week. WOD-28:39. I would like to know what type of unit those Baghdad crossfitters are in. I pray that everyone has a safe and blessed year.

23:00. Pushup- overhead clap burpees unbroken. L-pullups paced in groups of 5.

No L pull-ups or Burpees.
Spent the day doing ice ax pull-ups and lock offs on vertical and overhanging ice and rock. A very positive start to the new year!! :)

Week 4 of deadlifts
210 for 10
270 for 10
310 for 10
340 for 8
370 for 6

Still hate burpee's. First 8 of each set went really well, then the bottom fell out.
30 25 20 15 10 5
Burpees 2:23 2:46 1:58 1:22 :31 :18
L-pu 3:25 3:28 3:13 2:35 1:44 :34
Total 24:18

Happy New Year

36:28

L-pullups done on rings.

23:43
1/2 the burpees w/o a jump and 1/2 l-pulls with knees tucked

Coach,

Where can I get the UnderArmor CrossFit shirt? put me down for at least 3.

Happy New Year to all CrossFitters worldwide, and an especially heart-felt thank you to Coach, Lauren, and everyone who works so hard to kick our butts on a daily basis.

(I figured I'd write the New Year's message before the WOD so I'd still be in a cheery mood.)

man...that was a smoker; Coach good call for 1 Jan WOD. had to cut back on numbers and could not for the life of me do an L pull up (21:34). the bar i was using was at my son's elementary school play area and was about 5 inches around!!! good for grip work! the more i do this program the more impressed i am with the times some others are posting. i'll catch up soon. Happy New Year CF'ers!!!

New Years Resolution:
Post here even if my WOD is a little odd or as usual days behind.

Connor and I did the following today:
3 rounds of:
100 M sled pull
Kettlebell swings X 21
100 M backwards sled drag
Deadlift X 12

Jeff:
Sled 135#
KB 1.5 Pood
DL 225#
Time 18:00

Connor:
Sled 95#
KB 1 pood
DL 110#
Time 18:30

To the three in the pic. thanks for everything.

36:50 as rx'ed. Burpees in sub-sets of 6-10, L-PUs in 3-5. Burped up some of lunch during the lasst set. SPC Terry you are a beast! Happy New Years, Chris

31:48
Started w/L's, which turned into tucks, which turned into kips
This was a tough one
Happy new year everyone!

22:07 did 4 count burpees and regular pull ups. Still a tough one.

29:18

most likely "hangover inducement" here

17:50
Crap, Burpees kill me. L-pullups done on rings
felt sick for ~15 min. after. I hope my abs are OK tomorrow. Everytime I do L-pullups they have been crazy sore for days. Sold out, sucking wind for quite awhile after.

29:24 as rx'd

Just finished my third WOD. Had to skip dead lifts the other day because I was so fried from the first two workouts. On the set of 10 burpees I ran into pukie so I stopped there. I am a true believer.

31.51 as recomended.
Burpies were with a push up and a vertical leap.

Closest I've been to a visit from Pukie in a long time.

38:27 as Rx'd
All sets broken - burpees with pushup, jump and overhead clap.

26:38

L-Pullups quickly turned into S-pullups. Some regular pull-ups in there as well.

Cool, visions of Coach and Grady combined with an L pullup workout to start off the new year!
30-31 minutes, timer konked out again. First two rounds, L pullups. Rest of the rounds were tucked pullups. Burpees with pushup and a high-gravity day jump.

26:20

Crossfit approved burpees, pullups were Ls ans Ss. I 've been doing crossfit for about a year, but I thought this was one of the tougher workouts. Halfway through, I was light headed, laying on the ground, trying to catch my breath. Happy new year.

I was completely spent after the 4th set (15 reps) and had to stop. 45:21.

My first WOD. Did 20-15-10-5. Burpees weren't too bad, but my PUs sucked. Mostly they were sets of 3-4 any way I could get to the top. 33:00 with a bunch of breaks to catch my breath in between. All I can say is WOW. Happy New Year.

31:25

30-25-20-15-10 and 5 rep rounds of:
Burpee (with pushups and jump)
Chin-ups
Leg Raises

as RX'd:

31:17

L-pullups were hurtin', need to work on those, they were definitely the slow part of the workout...

Happy New Year to all, thank you to all of the CF staff for all that you do.

Sun Salute x 4
CFWU w/ pushups + pullups + HS holds (10 cnt)

15 - 10 - 5
Squat Thrust
Pull ups (sets broken)
L - sit hold (seconds) (sets broken)

14:10:30

P: Broken L&S 26:25
J: Supported PU added 21-15-9-5 situps 23:58

26:12.44

Happy New Year, CrossFit style: Thank you Coach, may I have another?!

Wife:
32:52 w/ each round as follows:
Full burpees (as far down on push-ups as her pregnant belly would allow)
Kipping pull-ups & L-raises (in sets of 7, 6, & 5) - as straight as legs would go but not as low as an "h"

Year 2006 WODs

Mike 1
John 0

Happy New Year!
26:45, broken L pull-ups

16:55

My L form was slackin towards the end and pull-up sets were broken.

wow. happy new year indeed!

36:15

just happy to survive this one.
broken down into groups of 5 w/one group of 10 burpees.
1st 15 or 20 l-pus as singles then jumping l-pus w/good negatives.

23:57.9 Sub kipping pull-ups for the L-pulls. Finished with 75 hanging knees to elbows

As rx'd: 29:01

L-ups were broken into 5s and I was struggling to maintain full extension after the first set.

It was surprised at how different these two exercises are, yet they compliment each other perfectly.

18:35
burpees with pushup and hop. L-pulls far from beautiful, between the sagging legs and the short rom through the shoulders.

24:00, p/u done with 80% body weight

27:13 - Burpees with a push up and jump with hands above head and the L-pull-ups somewhere between strict L's and tuck-knee (thighs were parallel to the floor on all reps.)

Paul Si: I've been CF-ing for about the same time and I agree that this one of the most difficult WOD's thus far.

I took a short, stumbling walk to regain composure then decided to give "off-side" or non-dominant-direction cart-wheels a try. I forced about 10 or so after working through Roger Harrell's initial progression in December's CF Journal... definitely an awkward movement.

Reebs: I agree... 2006 is the year for a B'ham CF affiliate.

Sarah- 30:42 with swinging pull-ups and hanging leg extensions sub for L-pulls.

Dave- 28:51 with swinging pull-ups and hanging leg extensions sub for L-pulls.

So, how to learn to like L-Pull-ups?
Simple, sandwich them between a stupid-lot of burpees; by the end of the workout, you'll love doing L-Pull-ups!

OK, so I feel the need to excuse myself by saying that this WOD was done @ 8,100' elevation...
Craig- 23:03
Gretchen- 34:55
I still suck.

Broke into sets of 10. This is the first WOD in a while that hurt. 27:28. Anyone out there from Coeur d'Alene Idaho doing this?

78.3/10.3

32:47, burpees unbroken, L-pulls into sets of 5. Do no fewer than sets of six next time.

30-25-20-15-10 and 5 rep rounds of:
Total:
100 Burpee
100 Pull-up
100 GlutHam Sit-ups

27:30

Most sets broken.
L-PUs assisted w/band.
Burpees were killing me!

14:36

30 Burpees
30 Jumping Pull Ups
25 Burpees
5 Jumping pull ups

handstand practice - hard to support longer than 10 seconds

burpees w/ hop and push-up
kipping pull-ups (trying to work on the kip)
most sets broken
time: 38:59
this one definitely was a tough one especially after last night but after sitting around all-day feeling like crap this was just what the doctor ordered

28:00

A whole lot'a cheatin on the pull-ups. Could only do the first 20 or so as strict L's. The last sets of PUs were all of the hopping up variety.

All sets broken, 10s or 15s

Champagne last night did not help at all.

34:13 many, many singles. Good benchmark workout to start the year with. (How's that for trying to put a good spin on things?)

36:48
Managed to get the first 50 pullups as knee - up, not true Ls
All burpees with pushup and good jump... first time to make it through that many. Good workout, good progress noted.

24:03 as rx'd

burps/pull ups
30/15
25/15
20/15
15/15
10/10
5/5 ~46 minutes

Sub'd regular ring PU's for L-PU's. Burpees were with a push-up and jump.

30:45

Tim

team tikrit:
mfbunch: 15:26
r1: 3:58
r2: 3:58
r3: 2:57
r4: 2:35
r5: 1:15
r6: :40
all sets broken, smoked like a cheap cigar!
joeyd slept in, will post later

30: burpees 10: Reg. PU
25: Burpees 3: 10sec L-hang
20: burpees 10: Reg. PU
15: Burpees 15: Jumping PU
10: Burpees 10: Jumping PU
5: Burpees 5: Jumping PU

20 min

24:18 as Rx'ed

subbed reg pull-ups for L-pullups
19 min

That was miserable. Take my two least favorite things and make a WOD. Nice.

BTW=150. Strict form on everything (Burpees with big jumps and pushups with chest to floor. L's with pointed toes, locked knees, legs above the parallel plane, dead hang, no momentum, full-extension and a palms away grip). Most L's I could knock-out consecutively, in this manner, five. Mostly triples, doubles and a bunch of singles. Had to run through the Burpees to make up time. Failed in that as well.

34:37.

-D.

As rx'd 21:55

My form on the L pull-ups was pretty bad towards the end. There's such a big difference between L pull-ups and regular. The extra strain on your abs and lower back is incredible.

That was definately one of the hardest WODs that I've done

Sub'd in jumping pull ups for L's
28:40
PS I hate burpees

I contemplated quitting :O after the first two sets, thinking i'd never finish alive. Battled on however and finished in ~18mins. Amazing workout.

20:23 as Rx'd

After 2 months of not Crossfitting this was painful.Total time 45 minutes.

First time posting. 28:30 with 3 second struggles the pull-up bar (only 3 full pull-ups)

very disheartened -cant do L pull ups

Did the WO yesterday, posting a day late.

35:51

As much as I hate burpees Lsit pullups suck even more. The burpees were with a pushup and a hop (couldn't call it a jump) with hands over the head. The pullups were Lsit but I couldn't do them with my legs completely straight. Reps were very ugly and sets were very broken.

Having said that, great WO! Only 2 exercises and not a body part left untouched that I can think of.

Thanks Crossfit staff and Happy New Year to all.

Broked sets, assisted pullups.....

35:02

Burpees w/push-up and jump but arms not in the air.
L Pull-ups quickly devolved into 45 deg jumping negatives. Took what I could get.

27:40

Broken sets with my L pullups turning into h pullups.

21:31

WOD as follows

30 burpees
60 sec hanging L-hold
25 burpees
50 sec hanging L-hold
20 burpees
40 sec hanging L-hold
15 burpees
30 sec hanging L-hold
10 burpees
20 sec hanging L-hold
5 burpees
10 Pull-ups (dead hang)

19:46 Really need to work on L-Pull-ups. There tough!

40:46
(was trying for under 40:00, but neighbor kids came to the door :()
Burpees: odds w/o PushUp, evens w/PushUp, all sets broken (in 10's and 5's)
LPU's: sets broken, mostly in 5's & then 3's, with jump start

Still can't do burpees--can handle about three at a time and no bar at the home gym. Subbed squats, pushups, pull-downs and l-sits: 30,25,20,15. Out of time/energy--gotta stay with it& get better.

54:00
had to break up into manageable sets. No Ls, kipped all the pull-ups, many singles with switching overhand and underhand grips. Important immediate goal met: do every burpee and pull-up rep, no matter how undistingushed the time.

It was so late when I got home last night, so I just did the set of lunges, squats, abs, and push-ups someone put together for me. Nice stress release...

Going to work closer to the current WOD this year.
This took a horrible 26.18.
Happy New Year to all.

35:40

17 mins

subd bent over 40# db rows for pullups (not a great sub, but I figured better than just the burpees)

OK - New Year resolution to post all performances. Was going to start with today's (Linda) but decided not to screw with karma so posting this one late. Burpees and L-pulls as rx'd 24:50.

as required 36:10

First day doing Cross-Fit and I'm hurting. 30 Minutes on the dot, but had to have some assistance on the L Pull-Ups.

I'm hoping Cross-Fit will help me reach my goals and this is a great way to start out the new year...

Ouch...

As RX'ed 30:42, many visits from Pukie averted, long cool down needed and still don't feel "right"!

most burp's was 10 in a row, most pu=10, form on L's needs work.

Wu=run 1 mile
cool=yoga x30 min

30, 25, 20, 15, 10, 5

burpees then tuck pull-ups

burpee jump wasn't too high...low ceiling in basement

15:21

A day late and way more than a dollar short on this one:

59:00

The burpees weren't lightning fast, but consistent, the pullups were very, very broken and the first set wasn't even Ls 'cause I forgot that part.

day 1
30 min with broken sets....i feel good.la da da da da...and i know i would...

26:11 as RXd.

Okay, I've got a long way to go before I get any respect from some of the carnivorous supermen/women on this site (see my Paleo Shmaleo post on the Nutrition message board). But this is only my first week of CrossFit style workouts. This is brutal! I'd be struggling right now no matter how many animals I consumed.

22:55

Not all pullups were "L's"

25 mins 17 secs

Assisted pull ups at 25 kg. Almost there on the unassisted. Getting ready for the gymnastics seminar in London!

80degrees and bright blue sun here in Austin so i did this one outside at the local park. a couple of the neighborhood kids joined in( oh, to be 10 years old again!) all pullups regular. time=25 mins.note to self- if WOD calls for burpees, skip the BBQ.

19:26 as rx;d

YES!! This was my first crossfit workout and i completed it in 57 minutes... I was able to do the pull-ups in L but took lots of breaks inbetween...

wow... :D

(Done 02January)
CFWU x3(sub'd ball push-ups for pull-ups)

WOD :24::27

I don't know if it was all the traveling this past week, or the lack of food and sleep last night, but I sucked. Really thought I would do better. Burpees started out w/push-ups to the floor. That didn't last long. L Pull-ups have gotten alot better. That's one bright side. Just didn't have it this morning. Maybe I should re-think trying to do the 3 bars of death tonight. Hmmmmm....

29:35 as rx'd

LPUs much easier to do w/underhand grip.
Used Pavel ladder method on LPUs, e.g., 1,2,3,4,5 reps - repeat until prescribed no. reps achieved.

I can't read. I did 35-25-15-5 of reps. Burpees left me a little "burpy", which is rare for me. They are the king of exercises.

21:00

Burpees make my tummy feel funny.

20:45 regular pull ups and really sissy looking burpees. People were staring.

Started with 1000m row; 5x5 straight leg DL's 185#. I think Dan says, "Rad."

Hard
18.55 of hell
Burpees broken into 5s
Ls broken into 5s
L set of 15 and 10 went 5 Ls 5 Tuck.Last set of 5 was kipping because I wanted to end it quick.

30-25 Burpee S Pull-up 22 min

21:18 as rx'd.

as reqd: 35:40

:32::24

30-25-20-15-10 and 5 rep rounds of:
Burpee
L Pull-up
TOTAL TIME=28:17 (6:55/6:45/6:01/4:18/2:51/1:27)

Trying to climb back on the horse. Did 30-20-10 rep rounds of burpees, pullups, situps (knees bent, feet unanchored, back flat on floor). About 20 long minutes.

Sad what a couple of weeks of poor nutrition and no workouts can do. (Or instructive?)

BWt = 152

Happy New Year, All!

Alvaro
30-20-10-5 19:39 modified and assisted pull ups

30:12, done on Jan 3. Linda on Jan 2 and crappy sleep that night must have really tired me out. Also, I've been going pretty hard (for me) the last week or so. Basically rest day's consist of running or climbing and I've been doubling up doing a WOD + climbing on some day's. Normal HR range is 155-170 on most WOD's, today I had trouble getting above 140. Just felt really sluggish. Time for some rest!

Finally, finally!, got this one done. Been feeling sluggish lately; too much eating and laying about. 24:23 as prescribed. Alternated pullups between bar and rings. Most I could get at a time was 6. Burpees unbroken.

38:35
ring L pullups

This one scared me to death right from the beginning. The thought of having to do 30 burpees straight was chilling, then adding L-pullups almost put me into a coma.

All burpees were done with pu and jump. L-pullups were with a limited ROM due to shoulder impingement.

Each set of burpees started with 10 straight. Broken into 5's afterward.

L-pullups started with 10 - 15 and then another set to completion.

Time was a surprising 18:13

Subbed 100 burpees for time. Elbow still not 100% for pullups, and wanted to get a number on the 100 burpee thing. The goal was 10/minute. That lasted three minutes before falling apart.

20:00. Sets of 10-10-10-5's. I forgot how burpees can sneak up on you. Also possibly related to holiday layoff.

Sets as Rx'd - 18:07 with broken reps

26:00

Abraham Lincoln Crossfit

Tom (bw 206)

35 minutes