April 15, 2006

Saturday 060415

Five rounds for time of:
25 Inverted Burpees
25 Pull-ups
25 Burpees

Post time to comments.

brendan-demo-th.jpg

Enlarge image

The Inverted Burpee: starting supine, kip (or sit-up and roll) to standing, kick-up to handstand. This burpee derivative involves similar amounts of work and greater skill than the traditional burpee.


Coach Michael Rutherford, CrossFit Kansas City, First Place USA Weightlifting Masters Nationals, 232 kg total



Posted by lauren at April 15, 2006 6:49 PM
Comments

Congrats Coach Rut! Very cool.

"Inverted burpees", huh? Guess I'd better keep the trashcan close by.

Comment #1 - Posted by: Matt G. at April 14, 2006 7:12 PM

word son....

Comment #2 - Posted by: Kris Kepler at April 14, 2006 7:12 PM

Let me be the first to ask this question, I am not going to be able to pop a handstand like that. What is a reasonable sub? I was thinking getting to the standing and doing a push press? Or maybe TGUs? Any thoughts?

Comment #3 - Posted by: Robert Taylor at April 14, 2006 7:13 PM

That's just crazy talk.

OK. I'm in.

Comment #4 - Posted by: Chris Jordan at April 14, 2006 7:19 PM

Hmmm this one might take a while. I'm already dizzy.

Comment #5 - Posted by: Denise at April 14, 2006 7:26 PM

No way in hell I am going to do that 125 times. I'll sub headstand pushups and knees to elbows.

25 headstand pushups
25 knees to elbows
25 pullups
25 burpees

Comment #6 - Posted by: WTF at April 14, 2006 7:29 PM

Robert,

Outstanding! You've offered two substitutions that largely preserve the nature of the stimulus. Thank you!

Comment #7 - Posted by: Coach at April 14, 2006 7:30 PM

Coach,

Thanks for the great workouts. This ones going to hurt.

Comment #8 - Posted by: George at April 14, 2006 7:38 PM

Can someone explain or tell me where the link is for the inverted burpees? Not sure how those are done.

Comment #9 - Posted by: Mark at April 14, 2006 7:40 PM

Hey-

That inverted burbee doesn't include a pushup, eh?

-K

Comment #10 - Posted by: Kevin Rogers at April 14, 2006 7:49 PM

Hey, I was standing right behind the cameraman when those pictures were taken. Sweet!

Comment #11 - Posted by: Jacob Tsypkin at April 14, 2006 7:56 PM

what's a burpee without a pushup! come on, man!

Comment #12 - Posted by: John Messano at April 14, 2006 8:00 PM

Question on the starting supine. Are we just rolling up on to our feet or are we suppose to snap ourself off the floor onto our feet like in the Kung-Fu movies?

Comment #13 - Posted by: Travis_r at April 14, 2006 8:00 PM

Travis: the directions say: "starting supine, kip (or sit-up and roll) to standing . . .".

In this case, the "kip" in that is your "snap ourself off the floor . . .". So yes, do it if you can (or roll up, whatever gets you to standing).

John: you can always throw a HSPU into it after you get to handstand . . . (I'll pass, myself . . . this one looks hard enough already.)

Comment #14 - Posted by: davidjwood at April 14, 2006 8:15 PM

Travis-
A kip from the ground is "like in the Kung-Fu movies".

Also, this workout is going to be awesome...

Comment #15 - Posted by: peter at April 14, 2006 8:19 PM

Check out the air Rutman gets after he nails the C+J... Proof of the benefits right there. Great job!

Comment #16 - Posted by: tombrose at April 14, 2006 8:32 PM

Congrats Rutman!!!!

I was very dissapointed with my date with "LINDA" so I am gonna try the ME black box method to try to attack my weakness.

*I bet Dr. Evil would choose inverted burpees over "sharks with laser beams" as his "W-M-D" any day of the week.

Comment #17 - Posted by: Garrett Ware at April 14, 2006 8:49 PM

Inverted Burpee = AWESOME

Comment #18 - Posted by: Mike in L.A. at April 14, 2006 8:51 PM

sick, sick, sick...

I actually like the inverted better than the regular burpee...

Comment #19 - Posted by: marianne at April 14, 2006 8:59 PM

I LOVE IT! I decided to do 100 burpies, pullups, and practice my press to head stands on my day off. This is gonna burn good!

Comment #20 - Posted by: JD at April 14, 2006 9:08 PM

37:01 - inverted burpees (sit up and roll variety with a handstand pushup - kipping pullups (no breaks) - burpees with pushup, overhead clap with jump. I'm lousy at burpees so this was a good WOD...pushups of any kind became the weak link after the second round.

Comment #21 - Posted by: kelly moore at April 14, 2006 9:29 PM

rut rules.

Comment #22 - Posted by: eva t. at April 14, 2006 9:40 PM

43 min
5 times
25 headstand pushups
25 knees to elbows
25 pullups
25 burpees

Broken sets on the pull ups and knee to elbows
Can't do a proper handstand yet!!So I am still walking feet up the wall.

Comment #23 - Posted by: Mick S at April 14, 2006 9:40 PM

Kelly Moore - 37 min...

not a good sign.

I think I'll place a towel at the base of the handstand wall to avert any splash-back.

Comment #24 - Posted by: Norm Rager at April 14, 2006 9:48 PM

that is the dumbest thing ive ever seen

Comment #25 - Posted by: Zach G at April 14, 2006 9:58 PM

Zach G,

If "dumbest" is some hipster slang for "most totally rad" then we are in complete agreement!

Welcome to Crossfit, please check your bad attitude at the door.

Comment #26 - Posted by: Eric Lester at April 14, 2006 10:06 PM

What is a sub for burpees? Darn near every time I do them my back hurts for days.

Comment #27 - Posted by: Santos Reyes at April 14, 2006 10:19 PM

Mandlebaum! Mandlebaum! Mandlebaum!

Comment #28 - Posted by: Mencius at April 14, 2006 10:37 PM

Inverted Burpee's I think I will demo this at Tomrrows WOD.

Comment #29 - Posted by: Dan at April 14, 2006 10:46 PM

Coming from a former gymnast this looks like a fun workout! (A lot more fun than that road run I did the other day (as opposed my typical grinding runs out on treadmills) which has left me with a painful case of plantar fasciitis. Luckily I'll be spending a lot of time prone over the next week on the sandy white beaches of Playa del Carmen and Cozumel (son's Spring Break...mommy and daddy get to take advantage too!) Won't be checking CF site but will try to maintain the CF spirit with whatever workouts I manage to get in between margaritas!

Comment #30 - Posted by: Sharon Smith-Mauney at April 14, 2006 10:52 PM

I... can't... friggin... wait. Technique tips for the kip?

Comment #31 - Posted by: Chuck Pelowski at April 15, 2006 12:24 AM

Looks easy...that's always a really BAD sign...I hope I don't break anything in my garage trying these when I wake up!

Comment #32 - Posted by: tedw at April 15, 2006 1:14 AM

Oh, and I was driving through Santa Cruz on my way home from work (was in Hollister, heading back up the coast) and finally figured out where HQ is...drive by and saw a suspecious looking white and tan pitbull in the parking lot :D I'll have to stop in next time.

Comment #33 - Posted by: tedw at April 15, 2006 1:15 AM

This was awful.

1st WOD - Climbed a mountain. 1000' in 32 mins. Thought I was rested enough and went for WOD.

2nd WOD - Tendonitis in elbow still really bad, even after the 3/4 non-pullup days. Only did 3 rds.
1 - 16:19 - all "snap ups". Bad idea.
2 - 12:27 - roll-up, no hands.
3 - 14:35 - same.
Total - 43:21. Ow.
Had to do all ring and dead hang pulls because of elbow and simply could not find a comfortable position, or groove. Pass the ice and the Motrin please.

Comment #34 - Posted by: Sean G at April 15, 2006 1:52 AM

It's been a while since I posted - good to be back.

Great WOD! Inverted Burpees are now my favorite exercise. Activated some hitherto unknown muscles.

4 rds - 42:59
All sets were broken. Pretty sure I would have died during the 5th round.

Comment #35 - Posted by: Paul C at April 15, 2006 2:36 AM

Rutman rules the CF school.

-D.

Comment #36 - Posted by: Dan Silver at April 15, 2006 3:38 AM

Inverted Burpees? Be afraid, be very afraid!

Comment #37 - Posted by: Tim at April 15, 2006 4:25 AM

This was the worst WOD to date since I started on Valentine's Day.

I push myself on every WOD but until today had never met "pukie".

I modified using the HSPU and knees to elbows made it throw 4 rds - 9 burpees, so 3 +++ rounds in 38:45.

Burned 642 calories and AVG HR 158.

Can't wait to see what tomorrow may bring. Happy Easter CrossFitters!

Comment #38 - Posted by: anthony at April 15, 2006 4:32 AM

36:35 as rx'd. Jesus Mary that was terrible!
did invertee on wet grass next to tennis court, burpees on tennis court and pull ups on monkey bars, what a show for guests at Lake Buena Vista in Orlando!
it think people thought they were witnessing death by exercise

Comment #39 - Posted by: opt at April 15, 2006 4:51 AM

Time was 48:02, had to modify pull ups to a one armed type of body row due to pain in forearm by elbow, everything else was as rx'ed. tough workout. But as usual, still hooked on the crossfit. Have a good day all.

Comment #40 - Posted by: Todd at April 15, 2006 5:04 AM

Oh forgot to mention that I did the handstand push up variety of inverted burpee. Thought I was going to fall on my head a couple of times, I think fear and adrenaline saved me.

Comment #41 - Posted by: Todd at April 15, 2006 5:08 AM

25 inverted burpees (25th w/a HSPU)
25 no-kip pullups
25 burpees w/pushup and jump
5 rounds for time
31:35.95

Had a hard time developing rhythm on the IBs.

Comment #42 - Posted by: Matt G. at April 15, 2006 5:14 AM

Man, if Matt G. and Kelly are both at 30 minutes, what hope is there for us mere mortals?

Comment #43 - Posted by: davidjwood at April 15, 2006 5:43 AM

WOD @ 270+#'s

Subbed the roll to standing inverted burpee, assist machine for pullups, and jump or hop burpee.

63 minutes (141 AHR)

Found that by putting a 1 inch panel mat under butt and back that I could stay away from a butt bruise and I could get to standing without having to step back for balance. I actually held some handstands for a few brief moments. I thought my HR would be higher. I wonder if I'm getting in better shape or am I wimping out and resting too much.

Comment #44 - Posted by: Kegger at April 15, 2006 6:14 AM

i'm gonna need a calander not a stopwatch????

ratt

Comment #45 - Posted by: water-ratt at April 15, 2006 6:17 AM

mowed and edged lawn for time: 75 minutes

Comment #46 - Posted by: Bonks at April 15, 2006 6:41 AM

the gym setup isn't very receptive to this WOD so ran the 10K instead since I was sick during it.

Comment #47 - Posted by: Travis_r at April 15, 2006 6:47 AM

I can see the what the @#$% is he doing stares in the gym already. This one looks cool

Comment #48 - Posted by: Dave at April 15, 2006 6:49 AM

I think my spleen just exploded...

Comment #49 - Posted by: Stun Gun at April 15, 2006 7:06 AM

57:06

Comment #50 - Posted by: NSB at April 15, 2006 7:41 AM

Santos,
tence your ab's more when you're going down to the push-up position. This helps for me.

Looked at the workout and decided to modify this
5 rounds for time of:
15 burpees
15 pull-ups
14:23 sec
without time:
3 x 15 kicking up to handstand against the wall (first time in my life!) and trying a controled negative hspu every now and then.

For the other first timers: get some help and try then with a step and kick-up (like little girls do!) it works!

happy healthy training
Johan

Comment #51 - Posted by: Johan Nederhof (Rotterdam, the Netherlands) at April 15, 2006 7:43 AM

Robert or Coach:
TGU: Turkish Get-up, right? Robert, if you use the option of Kip to a push-press do you suggest getting up in a rack with the bar set to grab and push? Will probably get to this in an hour or so. Thanks in advance.

Darrell

Comment #52 - Posted by: Bingo at April 15, 2006 8:00 AM

47:05 kipped to feet on the first 2 rounds of inverted burpees, roll the other 3. all sets broken

Comment #53 - Posted by: hooksy at April 15, 2006 8:05 AM

5 rds
25 inverted burpees
25 pullups
25 burpees

this was 52.53.00 of torture..
inverted burpees were done first 2 rounds as rx'd
3-4-5 were done inverted sit up and stand 5 times and then 5 db presses 25# ea. hand. x5
1st rd pullups unbroken last 4 broken
burpees done w/pushup and jump rds 1-3 4 and5 no jump..
1)10.41.55
2)10.31.14
3)10.13.74
4)10.55.97
5)10.30.60

Comment #54 - Posted by: dennyy at April 15, 2006 8:13 AM

simply awesome Rutman!

Comment #55 - Posted by: Jack Walcott at April 15, 2006 8:38 AM

What is an inverted burpee?

Comment #56 - Posted by: Tommy at April 15, 2006 8:39 AM

i realize this is not a skill that one can acquire in a day, but does anyone have a link to learning how to "kip" to one's feet, or is there perhaps another term i could google? i tried "kung fu get up" but got nothing.

Comment #57 - Posted by: dammit at April 15, 2006 8:47 AM

Gotta love Rutman's biggest fan in the background! Can't really tell the lift is a big deal until you see the reaction at the clean & then jerk. Too funny. Congrats.

Sick workout btw...can't wait.

Cheers.

Comment #58 - Posted by: Craig at April 15, 2006 8:50 AM

Tommy (#56): The instructions, and a sequence of photos illustrating it, are right there on the main page. Sorry, I don't think you're going to do better than you can by opening your eyes.

dammit (#57) http://www.drillsandskills.com/ to the rescue:

http://www.drillsandskills.com/skills/Floor/Z/bfz008

http://www.drillsandskills.com/images/display?path=bfz008a.mpg

Thank you, again, Roger Harrell, for that wonderful site.

Comment #59 - Posted by: davidjwood at April 15, 2006 8:51 AM

If one was to scale this down, would it be best to do 3 rounds or 5 round of 10 each?

Comment #60 - Posted by: michelle at April 15, 2006 8:57 AM

Santos, try a slightly modified burpee like this: go down to a pair of dumbells, placing your hands on the DB's (grip portion or hex portion - either is higher than the deck) before kicking your feet out and doing a push up. This helps maintain a more straight position with your lower back while you go into and out of the push up.

It's easier to keep the lower back less curved with your hands a bit elevated off the deck while moving the feet out then back in. When you do a push up you can still get deep with the DB's. Hope it helps.

Comment #61 - Posted by: steve hb at April 15, 2006 9:00 AM

Had the urge to run hills today. 4 x 400 meter uphill sprints in 1:39, 1:55, 2:09, 2:05. Finished w/ 50 ring dips.

Comment #62 - Posted by: MurphIZ at April 15, 2006 9:15 AM

39:50
5 rounds
25 inverted burpees (rolled up-couldn't kip up)
25 kipping pull ups (all unbroken)
25 burpees (push up, jump, and a clap above my head)

I want a rematch w/this one.....just not in the near future ;)

Comment #63 - Posted by: JeffT at April 15, 2006 9:29 AM

39:18

as rx'd....maybe....somewhere during my 4th round of inverted burpees it occured to me that I may have skipped a round of regular burpees, seeing Matt G's and Kelly's time, I probably did.

Comment #64 - Posted by: paulw at April 15, 2006 9:30 AM

I have received a lot of funny looks in the gym since starting CF but I believe today topped them all.

4 rounds in 30:30.
I was running out of time and skipped (chickened out) on the last round.

This was nasty from start to finsih.

On a good note, I managed to hold several of the handstands away from the wall for quite a few seconds.

Comment #65 - Posted by: bradw at April 15, 2006 9:41 AM

Team Fallujah did a modified Brand X WOD today.

10-9-8-7-6-5-4-3-2-1 of:

Renegade Man-Eaters
Turkish Getup
Knees to Elbows

Gunner 47:55 with 35# dumbells
Capt S 48:05 with 25# dumbells

Brutal

Comment #66 - Posted by: Gunner at April 15, 2006 9:50 AM

#25- I'd love to hear your comment when and if you complete this. Don't worry, you won't be the first to eat your words, nor the last I'm sure.

34 mins and change stopped after 4th round due to the demands of my infant son. Brutal, and I need alot of work on handstands. Alot.

Comment #67 - Posted by: rpo at April 15, 2006 9:52 AM

If Matt G. and Kelly Moore are over 30 minutes, I am in BIG trouble! Oh well, I am going in.

Comment #68 - Posted by: Andy W. at April 15, 2006 9:56 AM

5 rounds as prescribed all sets broken

10:05
12:30 22:37
14:23 37:00
15:15 52:15
16:07 68:22

Hard as hell. All out. Time stinks but damn.

Comment #69 - Posted by: Parksurg at April 15, 2006 10:10 AM

Today completed 30 minutes on the stairmaster, since calf is still hurting. Completed 30 burpees in 3:11:47 (10 reps per round); completed 26 pullups (10, 8, 8); then completed 75 situps. It really sucks when you are injured and cannot do the exercises that are prescribed.

Comment #70 - Posted by: Adrian D at April 15, 2006 10:13 AM

1:01:13
5 rounds
25 Inverted burpee - backward roll to stand (squat) to handstand (had to cheat with the hands on some of the squats haven't practiced backward rolls since sept seminar)
25 kipping pull-ups/chin-ups
25 burpees w/pushup/Jump

Great workout!

Modified this for a client as follows, went well:
Hollow rock 25
squat 25
pull-up 25
burpee 25

Comment #71 - Posted by: dan colson at April 15, 2006 10:17 AM

hey guys...im new so let me introduce myself. my name is matt, i'm from nyc, and i've been doing this for about 2 weeks now and it is awesome. this workout sounds great (i'm not looking forward to puking though).

questions about this inverted burpee:

1. i get the kip up, but do you use your hands on the floor or just leg momentum?

2. also, once you are standing from the kip, do you just put your hands on the floor and do a handstand? that is what it looks and sounds like. but everyone is talking about substituting the inverted burpee with HSPU. isnt that harder?

Please help a newbie!

Comment #72 - Posted by: Matt K at April 15, 2006 10:19 AM

I did three rounds in 44 minutes.

I like the inverted burpees. By the end it was getting easier to find my center of balance upside down (a chronic problem for me). I also did increasingly better at getting up without the wall.

I think that high reps of kicking into handstand might be a good strategy for me.

Comment #73 - Posted by: SteveT at April 15, 2006 10:26 AM

3 rounds, 45:05

Nasty, nasty. Ran out of time. Cardio was what killed my time.

Rut rocks.

Comment #74 - Posted by: Lincoln at April 15, 2006 10:26 AM

Hey-

5 rounds - 55:42 min

I started cuss'n out loud at 20th rep, 5th round invertees. Regular burpees got real ugly at the end too ... no elevation on the hops.

Time for a nap,

-K

Comment #75 - Posted by: Kevin Rogers at April 15, 2006 10:44 AM

Sick and wrong. It's like coach knows I need to work on my kip-ups.

Comment #76 - Posted by: Ellen S at April 15, 2006 11:00 AM

Wow. This one may have been the toughest yet. Can't scale bodyweight well in either burpee, so scaled everything else to keep alive!

Dan: bwt - 251, age - 37

25 inverted burpees, (8:17), 25 assisted pullups (-110/-125) (12:45), 25 burpees (19:40)
20 inverted burpees, (28:00), 20 assisted pullups (-125) (31:04), 25 burpees (39:55)
15 GHD sit-ups (41:46), 15 assisted pullups (-125) (44:08), 15 push-ups (45:06)
10 GHD sit-ups (46:19), 10 assisted pullups (-125) (47:53), 10 pushups (48:28)
5 GHS sit-ups (49:08), 5 assisted pullups (-125) (49:47), 5 pushups (50:09)

Pathetic, really.

Tauria:

25 inverted burpees, (6:48), 25 assisted pullups (-110/-125) (12:00), 25 burpees (17:30)
20 inverted burpees, (24:12), 20 assisted pullups (-125) (26:51), 25 burpees (32:48)
15 GHD sit-ups, 15 assisted pullups (-125), 15 push-ups (41:41)
10 GHD sit-ups, 10 assisted pullups (-125), 10 pushups (46:00)
5 GHS sit-ups, 5 assisted pullups (-125), 5 pushups (49:08)

Golly. That was particularly CrossFit.

Comment #77 - Posted by: Dan Catlin at April 15, 2006 11:04 AM

WOW!
25-20-15-10-5
TGU 12# Bar
Pull-up Gravitron 7
Burpee (no jump)
37:03

Scalled like crazy and STILL nowhere near Kelly and Matt!

Comment #78 - Posted by: Bingo at April 15, 2006 11:19 AM

49:05 as Rx'd. Inverted burpees were not exactly poetry in motion.

Comment #79 - Posted by: Andy W. at April 15, 2006 11:21 AM

CFWUx2

56:28
AHR = 143

Sit-up and roll to stand
Subbed 25# DB push-press for handstand
Jumping pull-ups

Did first 2 rounds and took a 30 minute break to watch over 2yo until nap time. Then finished last 3 sets for total time above.

Comment #80 - Posted by: Nicholas in SA at April 15, 2006 11:26 AM

I have been doing wod's for about a month now. Is it suppose to get easier? I did four rounds in 45 minutes and almost puked up a lung.

Comment #81 - Posted by: jason at April 15, 2006 11:27 AM

Ran 2 laps for 5K on Central Park reservoir last night. 27 min


Today, too many nirrors on the gym walls for inverted burpie

subbed 35lbs TGU for first round, 10 reps

dropped to 25lbs TGU x 25
kipping pullups x25 until 5th round, then jumping
Burpees were death


1 hour 7min.

looking at the posts, 25lbs x 25 reps for TGU was prob a little heavy. I'm completely wiped out. Now, off to the soccer field then a cold margarita!

Comment #82 - Posted by: brett at April 15, 2006 11:29 AM

34:00

4 - 20 rep - rounds.

Comment #83 - Posted by: John Messano at April 15, 2006 11:33 AM

Wow this looks like one wild workout hopefully i dont knock myself out by bashing my face with my knee!

Comment #84 - Posted by: Franz at April 15, 2006 11:39 AM

51:56 Roll-up to hand stand. Kids watched at my attempts and told me that I would get better at eh inverted burpees if I watched power rangers with them. Attempted to hold all handstands for 3 seconds.

Comment #85 - Posted by: Dbanks at April 15, 2006 11:42 AM

Congrats Coach! Way to go, getting first place!
Hey, your "Dumbbell Moves" DVDs are excellent!
Frank
www.crossfitgulfcoast.com

Comment #86 - Posted by: Frank DiMeo at April 15, 2006 11:47 AM

As RXed.

Total time: 37:32

R1: 2:57, 1:16, 2:01; total: 6:14
R2: 3:48, 1:23, 2:01; total: 7:12
R3: 3:48, 1:33, 2:21; total: 7:42
R4: 4:36, 1:29, 2:22; total: 8:27
R5: 4:06, 1:32, 2:19; total: 7:57

Rounds split as follows:
R1: 25, 10-9-6, 18-7
R2: 8-17, 13-8-4, 15-10
R3: 15-10, 10-9-6, 17-8
R4: 5-6-14, 10-8-7, 19-6
R5: 25, 10-9-6, 13-12

This was a blast! i love inverted burpees! Never done them before but they will become a frequent guest in the future.

That said, form on inverted burpees not so good. Could not kip to standing / squatting position so sat up and rolled to feet. Even had to use my hands to keep myself from tipping over backwards sometimes, too. *hangs head in shame*

All pull-ups kipping.

All burpees with push-up at the bottom and jump and clap at the top.

Hoped to get this one in about 30 minutes, so not terribly happy with taking almost 40 minutes. Feel i could / should have pushed harder.

Comment #87 - Posted by: john v. at April 15, 2006 11:47 AM

approx 20 min
7 rounds with the following reps:

ib: 5/5/5/5/5/5/1
pu: 2/2/1/1/1/1/1
b : 5/5/5/5/5/5/1

One day I'll do the real thing...
I knew when I could only do 1 rep of each it was time to quit. It wasn't so much muscle failure as it was general fatigue, except for the pullups. Re: pullups, I don't do them much anymore, and the extra weight I've gained the last 2 years has made them MUCH more difficult.
I figure they will go back up.

Comment #88 - Posted by: david c. at April 15, 2006 11:52 AM

29:47 with the crossfit southwest crew this morning.
Inverted Burpees were from a roll not a kip, and were unbroken.
All pull-ups were kipping. First two rounds broken 15-10, last three were broken 10-5-5-5. I changed my grip on each mini-set
Burpees were with a push-up at the bottom, and a jump at the top. First set was broken 15-10, next four were broken 11-9-5.

Gene

Comment #89 - Posted by: gene at April 15, 2006 11:56 AM

This workout frightened me so much, I ran 6 miles outside instead after I taught my a.m. Kickboxing class. Maybe next time...

Comment #90 - Posted by: Cyndi at April 15, 2006 11:56 AM

Discovered crossfit yesterday. I am 185cm tall with 66kg. Considering that I can only do 6 pullups in a row and have a bad back, I have substituted all exercises and did 4 rounds of

25 squats
15 push-ups
15 sit-ups on ball

in 13 minutes.

There is a long way to go, but this is the first step...

Comment #91 - Posted by: Tamas at April 15, 2006 12:08 PM

Steve:
Did 15 reps instead of 25 and 3 rounds instead of 5
18 minutes

Sabina:
Did 15 reps instead of 25 and 3 rounds instead of 5
All pull ups assisted
20 minutes

Probably could have done 1 more round

Comment #92 - Posted by: Steve & Sabina Mazac at April 15, 2006 12:19 PM

Wow, this is the first WOD that I gave up on. After 22 minutes I'd only completed 2 sets. Kept falling down on the inverted burpees, after awhile i could only kip up high enough to grab a ring and pull myself up.

Comment #93 - Posted by: JD Stephenson at April 15, 2006 12:25 PM

And I thought Linda was the toughest one I had done yet. This one was tougher and I didn't even finish it modified as I did.

4 rounds
25 HSPUs
25 pus
25 burpees (or something that resembled them)

27:55

Comment #94 - Posted by: SteveMD at April 15, 2006 12:26 PM

1:03:23 all rounds completed. My partner and I decided next time we would just take turns kicking each other in the jacobs for an hour because it would be less painfull. Good work all

Comment #95 - Posted by: Dave at April 15, 2006 12:29 PM

only 3 rounds
22:35

inverted burpees were rolling, never kipped. This was a killer, I had to quit early...I'll use mowing the lawn and planting a garden as an excuse today!

Comment #96 - Posted by: eggraid101 at April 15, 2006 12:32 PM

As Rx'ed. No kip on the inverted burpees, rolled up.
60:46
Kicked my ass. Thank you Coach!

Comment #97 - Posted by: steve hb at April 15, 2006 12:33 PM

2 rounds in 32:59 (215 lbs) with following modifications:
First round as Rx-ed, although the handstand of the inverted burpees got very ugly.
Second round, inverted burpees subbed with deck-squat (roll from back to squat position, then stand) with 1.5 pd (54 lb) kettlebell followed by press overhead.

All pullups kipped, all burpees with pushup and clap at top.

So much for my quest for "Elite fitness" - back to the drawing board...

Comment #98 - Posted by: Patrick at April 15, 2006 12:34 PM

My reaction to this workout reminded me of the 5 emotional stages of DEATH that I learned in my EMT class:

1. Denial - "I am not doing that!"
2. Anger - "This is B.S., why me?"
3. Bargaining - "can I substitute something easier?"
4. Depression - "I'm a f-ing wimp"
5. Acceptance - "I'm not afraid!"

55 min - 5 friggin sets:
4x25 (broken, hacked & chopped) & 10

Nice one.

Comment #99 - Posted by: Craig at April 15, 2006 12:37 PM

Dave #94, good suggestion for the sub! It sounds about equal on the pain-o-meter.

Comment #100 - Posted by: steve hb at April 15, 2006 12:38 PM

Nice one Rut!


Must be all that work with the "lunge and munch" kb lunch box.

Comment #101 - Posted by: J Jones at April 15, 2006 12:40 PM

1:11:09 as rx'ed. Wow! I really thought about packing it in after the 4th round, but I pushed through and finished. I've never done more than 50 burpees at once, inverted or otherwise, so I knew I was in for a real treat. I've never seen this WOD in my brief tour with CF so I guess this was a PR! All kidding aside, I was happy to finish. Buon Pasqua to all.

Comment #102 - Posted by: john wopat at April 15, 2006 12:42 PM

26yr--5'10"--190lbs
Row 1k and stretch for warmup

as Rx's(kippid/rolled to feet without hands) 51:14

I felt like Marlon Brando when I was done. Laying on my back on the brink of death slowly wiping beads of sweat from my face, while mumbling "the horror.....the horror". Thanks for another evil WOD coach.

Comment #103 - Posted by: Garrett Ware at April 15, 2006 12:44 PM

Eat a 12 piece bucket of KFC original recipe for time.

12 minutes

Comment #104 - Posted by: Slim at April 15, 2006 12:46 PM

4 rounds as rx'd at CF Southwest. i wussed out on round 5.
not sure of the time since i was left in a daze...
somewhere just under 34:00 i think.

all inverted burpees were kip style. regular burpees with pushup and jump.
kipping ib's were way more metabolically demanding for me than regular burpees.

Comment #105 - Posted by: JC at April 15, 2006 12:51 PM

as Rx'd, 48:20. man, that was BRUTAL.

Comment #106 - Posted by: dammit at April 15, 2006 12:52 PM

also: i have a friend who's a personal trainer at my gym. he and his client paused in their work to watch me beat my brains out on this WOD. later, my friend told me he remarked to his client, "see, that's why it's important to eat before you work out" and his client said, "what does that guy eat, rocks?"

Comment #107 - Posted by: dammit at April 15, 2006 12:58 PM

Thanks Johan, I think it is the abs, like you said, as well as the fact that I am 6'3 and not that flexable causing me to severly round my back in order to get my hands flat on the ground. Also, just found out the sub for one round of burpees is 25 push-ups, 25 squats, 25 box jumps, splended...

Comment #108 - Posted by: Santos Reyes at April 15, 2006 1:02 PM

BW 170, total time 1:19, all sets broken. Just glad I finished. I thought Linda was bad.....

Coach--thanks for the great workout--

how about a name for this one?

Comment #109 - Posted by: Matt S at April 15, 2006 1:07 PM

Rut, you are The Man!

Comment #110 - Posted by: Carrie at April 15, 2006 1:10 PM

hey all, I started Xfit about a week ago, I'm really out of shape and I can't do even half of what is listed in the WOD each day. What is the best way to tackle this? Should I just keep doing what I can of the WOD each day or is there another method I should use?

Comment #111 - Posted by: Mal at April 15, 2006 1:27 PM

38 minutes flat for 3 rounds, simply didn't have the gas for any more.

Comment #112 - Posted by: David Sailor at April 15, 2006 1:37 PM

34:41
Did first round as Rx'd, did the rest at 15 reps. Just did not have the gas for the full thing.

Comment #113 - Posted by: Karl G (from Champaign, IL) at April 15, 2006 1:42 PM

first week crossfit
Thank You (curse you!)LA Times for intro.
I thought Linda was bad, but what's this evil hags name?

Comment #114 - Posted by: g.luke at April 15, 2006 1:46 PM

54:49

Three rounds for time of:
25 Inverted Burpees (no kip)
25 Pull-ups
25 Burpees (with push-up and jump)

Left palm started hurting during the third round of inverted burpees.

Comment #115 - Posted by: Alfie at April 15, 2006 1:47 PM

8:30am 5km road race: Tulsa, Oklahoma
1st Overall, Time: 18:37
Bw: 172
Age: 29
2:30pm
WOD
Total Time: 41:41

Comment #116 - Posted by: Breck at April 15, 2006 1:48 PM

39:36 all 5 rds (1st 20 inv burpees w/kip, remainder w/roll)

This is the most tempted I've been in a looooong time to call it quits after only 3 rds.

Comment #117 - Posted by: Eric2 at April 15, 2006 1:56 PM

"Girls Gone Wild" @ Brand-X

Run 200M

5 Pull ups
10 Push ups
15 Squats

Run 400M

10 Pull ups
20 Push ups
30 Squats

Run 600M

20 Pull ups
30 Push ups
40 Situps
50 Squats

Run 200M

18:49

Followed up with some tumbling, handstand work, and L-sits

Comment #118 - Posted by: SD Mike at April 15, 2006 2:03 PM

mal (#110) - why not start out by doing a couple/three weeks of the official crossfit warm-up followed by say, 30% of the WOD (scaling weight and/or reps), working for completion, rather than time, and gradually moving up to 50%, then 75%, etc. for the not especially fit, 3 times through the CFWU is a workout all by itself, and then you can use the time remaining to you to start learning some of the more technical exercises crossfit employs (the olympic lifts, etc).

just my two cents. if you log into the message board, there's a "Starting out" forum where you can probably get more expert advice. good luck!

Comment #119 - Posted by: dammit at April 15, 2006 2:11 PM

19:14
3 rds is all I had time for today.
IB done with roll and hspu.
Pull-ups first set unbroken, last two broken 20-5.
Burpees done with push-up.(These still kill me)
Great Workout!!

Comment #120 - Posted by: chris l at April 15, 2006 2:19 PM

Time: 39:39

10 Hanging Knee to elbows.
15 Handstand Pushups.
25 Pullups.
25 Burpees.

I only did this for four rounds. Dude, five would have put me unconsious.

Comment #121 - Posted by: Mark at April 15, 2006 2:19 PM

Modified: 3 X 5-10-15
22 mins
jumping pullups
slacked on about 10 burpie pushups
no idia how to 'snap' on to feet in i-burpie

Comment #122 - Posted by: Scorf at April 15, 2006 2:32 PM

WOW looks like a lot of people choose not to do this one....... come on guys get with it!

5 rounds - 38:54 MY GOD THIS ONE WAS KILLER!


Comment #123 - Posted by: Mike R at April 15, 2006 2:33 PM

42:47
rolled up on the inverts

Comment #124 - Posted by: CodyC at April 15, 2006 2:43 PM

Only did 2 rounds. Ashamed to say, this is first crossfit in 2 weeks. Went to Pto. Vallarta and didn't do jack squat.
Brandon: 30:02
Julie: 32:10
In 2 weeks, forgot how "fun" CF is. Really, I love it. I can't imagine the sorry shape I'd be in if I hadn't started this at the end of January.

Comment #125 - Posted by: Brandon D. at April 15, 2006 2:46 PM

Well I choose to do it and it beat me up bad.
69 Minutes as rxed.

Can't wait to try a burpee to inverted burpee. mmmm....pain

Comment #126 - Posted by: Chrispy at April 15, 2006 2:49 PM

DNF. I had my kids in childcare, and foolishly told them no more than an hour. I made 3 full rounds, 10 Inverted Burpees in 55 minutes. It was obvious I wasn't going to make it, and I kept feeling like I was going to pass out. I needed another 30 minutes, realistically. I would like to see this one again when I have the time I need to get through it. There's no question I can finish this one. I just need loads of time.

I really like the inverted burpee movement. I can't do it, and for the same reason I have trouble with our back rolls in my martial art. If I extend them, no worries. But keeping it tight requires more low back flexibility than I have, and that's exactly the same thing needed here. What I did was roll back, roll as far forward as I could, use my hand to help me over that bump, then kick into a handstand against the wall. Regular burpees were the jumping, non-pushup kind which I think is the standard.

Comment #127 - Posted by: Barry Cooper at April 15, 2006 2:50 PM

Right now I'll take an inverted burpee over a regular one. However, once I learn the Kung-fu get up I'm sure they will be harder.

Wanted to quit after first round, especially after seeing Matt G and Kelly Moore's times. Something about Crossfit makes you keep going.

Rd 1 6:41
Rd 2 8:52
Rd 3 11:26
Rd 4 8:40
Rd 5 9:21
Total 44:20

Comment #128 - Posted by: Jim D. at April 15, 2006 2:55 PM

1:10:35-had a hard time pushing myself. This workout really hurt.

Comment #129 - Posted by: reebs at April 15, 2006 3:00 PM

Modified because of time constraints:

4 rds 57:43

Inverted burpees, what a great little functional movement. I hope to see more of those.

Comment #130 - Posted by: A.M. at April 15, 2006 3:00 PM

Cfwu-pu x3
27 y/o 170 lb approx 12% bf
Subbed Push Press for inverted Burpees.
Three rounds only :-(
Push Press 65lb: 17,8/ 55lbs: 9,7,9/12,13
Pull ups broken: 7,5,5,4,4/7,4,4,4,5,1/5,6,4,4,4,2
Time=43:08
Did the WOD at 9:30 this morning, usually work out around 4PM, not as much gas in the AM…

Comment #131 - Posted by: Sesoku at April 15, 2006 3:02 PM

44:45

modifies inverted burpees = 15lb mediceball inverted burpee to wallball, no handstand

R1 6:54
R2 8:37
R3 9:25
R4 10:14
R5 9:35

Comment #132 - Posted by: fireman_rick at April 15, 2006 3:02 PM

4 rounds in 48 minutes - all sets broken.

After the 4th round I was afraid I would break my neck if I tried another inverted burpee - the puddle of sweat wasn't helping my balance any, either...

Comment #133 - Posted by: kg at April 15, 2006 3:05 PM

Forgot to add that all pullups were done with minimal kip or none at all. Inverted burpees are difficult but in the 3rd round I was able to knock out five at a time and it felt like I got hang of them. I would've liked to finish with the 5th round.

Comment #134 - Posted by: A.M. at April 15, 2006 3:06 PM

46:20
jumping pullups
ouch!

Comment #135 - Posted by: Mark S at April 15, 2006 3:07 PM

Great workout, can't wait to repeat it in the future for a full Rx...

3 rounds, no kip on IB's
39:47

This one is great just to get the handstand "mount" reps in.

Comment #136 - Posted by: Garrett Smith at April 15, 2006 3:20 PM

Ok-I've got a question-I've been doing crossfit for about 6 weeks now and I love it. It is perfect for what I am trying to accomplish-which is staying in good shape for life. I play a lot of tennis, ski, golf...The other day I was skiing with my buddy and we skied hard until about 2:00 then he said his legs were shot. I felt great and could have gone another several hours-but I went along with him and we quit for the day(he was my ride). Anyway, this morning I was all set up to do Linda (three bars of death) and on the first set of deads I felt a tweak in my back and I knew I was done for the day. I couldn't even deadlift the bar after that. I was dissapointed I couldn't finish-I was looking forward to this one, but I know this injury will take me several weeks to fully recover. My wife also started crossfit with me and injured her shoulder several weeks in. My question is do you think we are just lacking form or maybe pushing to hard or not scaling the weight down enough?
I love crossfit, but I hate nagging injuries.

Comment #137 - Posted by: egriffin at April 15, 2006 3:23 PM

Tonight at http://www.mission-specific.com watch Pierre Auge completely fail at his attempt to complete todays WOD! I didn't make it through round two. I'm not sure if it was the modifications I made or what but my lungs were on fire, my arms were dead and my legs felt like I had just done a round of Tabata Squats. At least it was a beautiful day out.

Coach you are an evil little man. I never want to do this again! I'll try it again next week some time, I'll let you know how it goes (better or worse).

Comment #138 - Posted by: Pierre Auge at April 15, 2006 3:23 PM

Missed all the running last week, so I took my little girl in her stroller on a 5k. I needed the break. Also, did some sandbag work prior to the run, as well as a personal best 6 consecutive muscle-ups. This stuff really works... how about that???

Comment #139 - Posted by: Mike Joyce at April 15, 2006 3:27 PM

49:30 as rx, roll up to invert.
Easy as eating cake...... through a coffee stir straw. Good one coach.

Comment #140 - Posted by: fire capt dan at April 15, 2006 3:29 PM

For all those out there who are struggling with this WOD, I weigh 320 #.

Did the alternate mentioned way in the beginning.

25 HSPU
25 Knees to Elbows
25 Pull ups
25 burpees

As an addition, to put in the WOD that I missed yesterday due to rain and a closed gym, I added 1000m rows to every round.

I did 4+++ rounds. I missed the last set of burpees. With the full warm up and full WOD, this workout took me 90 minutes. I performed kipping pullups with decent negatives. Many of the sets were broken up 10/10/5 or 5 sets of 5.

Coach, do not add the rows to the this normal WOD. It would be WAY too much.

Take care.

Comment #141 - Posted by: Stuart R at April 15, 2006 3:51 PM

Breck-

If noone has spoke up yet, WOW you had one hellova day... win the 5K and then do this WOD!

You've earned my respect and I'll drink a beer in your behalf.

Good work,

-K

Comment #142 - Posted by: Kevin Rogers at April 15, 2006 3:51 PM

egriffin (#136)...

I suspect that it may be a little bit of both. Form is the foundation of everything you'll do here. What happens if you build a house on a bad foundation? It collapses. Same thing w/respect to your movements/exercises. Without correct form you're asking for injury. Investing a few dollars in proper training for fundamental movements is money well spent.

Beyond that you have to look at your current capabilities. 6 weeks at CF is nothing...you're still a baby. Trying to go full weight/reps/time at 6 weeks may be pushing it a bit unless you arrived here in exceptional functional shape. Even if you are an accomplished BBer, triathlete, etc. what you're being exposed to here is a radical departure from "conventional" fitness. That has to be respected.

You will not master CF in a short time (if it's possible to master it at all). Developing competence here is a long-term project. Learn your movements with solid technique. Start with conservative goals. As time passes and you're certain of your form, challenge yourself with loads, speed, etc. I fully believe it's OK to "push" a little heavier/faster than you think you might be ready for...but do not go with anything less than solid form.

Comment #143 - Posted by: Matt G. at April 15, 2006 3:55 PM

Gym is closed for the weekend, so me and Julian came up with the followiung chipper:

15l/15r kb snatch
15 jumping muscle-ups
30 box jumps
400m run
30 kb swing
30 ring dips
2x1.5pd kb farmer's run uphill (~50ft)

13:37.4.

Ended with 1.5pd carry suicides uphill with 3 swings at each stop.

Comment #144 - Posted by: brendan melville at April 15, 2006 4:27 PM

no workout today... my beautiful wife and I just had a beautiful little girl at 2:45pm in the comfort of our house
Savannah Grace Kepler 7lbs. 1oz!!!! it only took my wife 20 minutes... un-freaken-believable!

kris

Comment #145 - Posted by: Kris Kepler at April 15, 2006 4:29 PM

Congrats to you and your wife Kris.

Comment #146 - Posted by: Matt G. at April 15, 2006 4:30 PM

3 rounds in 40 minutes. Pullups on rings. Splitting headache. Dizzy, nauseated. Spent the majority of the day out in the FL sun and didn't really hydrate (had a big energy drink instead). Contributing factors, but no excuse.

Comment #147 - Posted by: AndrewB at April 15, 2006 4:31 PM

Stuart R. and Kegger, I check your post each day. Nice job on today.

BWT: 251

25 Rollup to standing to clean and press 70 lbs.
25 Pull-ups: all regular
25 Burpees

3rds in 48:50
plus 25 pullups(first time getting 100)
All pullups and burpees broken.

Very tough workout.

Comment #148 - Posted by: Jeff Richardson at April 15, 2006 4:35 PM

57:36

CFWUx3
Five rounds of:
25 Inverted Burpees (roll up, couldnt do kip)
25 Pull-ups
25 Burpees

CFWU and first 3 rds with 8 lb vest (stupid), then ditched it for the last 2.

Comment #149 - Posted by: jc7 at April 15, 2006 4:43 PM

JM: 1:07:00
DK: 0:48:27 - hurt knee - 5 x 50 pushups, 50 pullups, 50 situps

Comment #150 - Posted by: dk at April 15, 2006 4:44 PM

JM: 1:07:00
DK: 0:48:27 - hurt knee - 5 x 50 pushups, 50 pullups, 50 situps

Comment #151 - Posted by: dk at April 15, 2006 4:45 PM

CFWU x3 (minus pullups)
5 rounds as Rx'd = 37:26

Almost became pukie the clown once or twice but held it together. Best part of that workout was being finished. Next?

Comment #152 - Posted by: edgewise at April 15, 2006 4:47 PM

48:45 as Rx'd. No kip on inverted burpee. Really felt the burpees in my low back after the 10k and Linda.

Comment #153 - Posted by: John Seiler at April 15, 2006 4:49 PM

Hi all,
Workout
Lisa {Ride 2 miles; SN 40 kilosx4x10 SW/ Dipx4x10}.
Duration 22:50.
Jon {Ride 2 miles (5:16); SN 60 kilosx5x10 (Hang below the knees) SW/ Ring dipx8x10}.
Duration 22:54.
I'll try today's WOD another day...

Comment #154 - Posted by: Jonathan Jensen at April 15, 2006 4:52 PM

Still feel funky about 2 hours later :D All sets pretty much broken.

52:30

Comment #155 - Posted by: tedw at April 15, 2006 5:08 PM

Thanks Matt G.-I appreciate the input. I think I will scale things down a bit. Although it's funny-last week we did deadlifts and I was doing 225-not easily, but I did a few reps. Today I scaled it down and had 185 on the bar when I injured myself on the 6th rep.
I guess I just need to focus on form, form, form. I was a bit bent over.

Comment #156 - Posted by: egriffin at April 15, 2006 5:10 PM

45:27

Only had time for 4 rounds. Felt horrible throughout. Not sure why. Could be that pint of Ben and Jerry I had last night.....or not

Comment #157 - Posted by: ChadC at April 15, 2006 5:14 PM

egriffin (#155)...yup, watch that back. Don't let it get rounded out. It's very common, I see improper DL form constantly when I'm in the gym.

Comment #158 - Posted by: Matt G. at April 15, 2006 5:16 PM

starting from scratch again:
Two rounds of warm-up
then 40 wall balls.

tough to start all over again.

Comment #159 - Posted by: Tom C at April 15, 2006 5:28 PM

Ben: 41:25

Comment #160 - Posted by: USMC Denver at April 15, 2006 5:29 PM

53 min and some change, Done at a highschool track, ib's and Burpees in the grass, pullups on pull up bar. After the 3rd set of IB's I could no longer kip up, so, it was just a roll up to handstand. All sets were broken, my whole body hurts.
Matt

Comment #161 - Posted by: Matt Harris at April 15, 2006 5:41 PM

48:58

4 rounds

Inverted BPs - roll up
Pullups - jumping/kipping

Feel really off today...

Comment #162 - Posted by: GinaC at April 15, 2006 5:42 PM

bw 182

time 31:28:90

inversted burpees- all sets broken
roll to handstand

pullups - all sets kipping
sets 1,2,4 no breaks
set 3 broekn -20/5
set 5 broken - 15, 10

burpees- all sets broken

This was terrible. Pukie is still in my neighborhood but has not caught me yet.

Comment #163 - Posted by: damian at April 15, 2006 5:44 PM

25 Handstand P/U
25 Knee to Elbows
25 Ring Pull-ups
25 Burpees

Time: 35:05
That pretty much sucked!!!

The wife is breaking herself in, three (3) rounds:

10 Handstand P/U
10 Knee to Elbows
10 Ring Pull-ups
10 Burpees

Time: 6:23

Comment #164 - Posted by: Jason P at April 15, 2006 5:46 PM

39:06 w/ rolling inverts, all sets broken

Comment #165 - Posted by: dan van at April 15, 2006 5:57 PM

As rx'd: 42:50
Met 3 goals: 1)finished; 2) within 5 min (almost)of Kelly; 3) under 45 min.

Comment #166 - Posted by: Lynne Pitts at April 15, 2006 5:58 PM

Three rounds in 40:43.

All sets broken and inverted burpees are totally cool; two things you already knew.

Comment #167 - Posted by: tom diehl at April 15, 2006 6:02 PM

whoaaaa..inverted burpees are my new favorite!
(read: they f*iK$%n suck)

Comment #168 - Posted by: RandyG at April 15, 2006 6:02 PM

earlier mt biked for 1.5 hours
now i did 5 rds of:
25 reps crunches (unbroken)
25 reps big burly 20lb mb thruster (unbroken)
25 pu's (5 sets of 5)
25 pushups (unbroken)
25 big burly 20 lb mb squat cleans (broken worked on form)
total time 55:45.3
1st rd 10:32.8
2nd rd 11:54.9
3rd rd 11:40.1
4th rd 11:59.8
5th rd 9:37.7

Comment #169 - Posted by: brian t at April 15, 2006 6:09 PM

Did 3 rounds plus 10 inverted burpees in 30 mins. Had the fiancee with me and she wanted to do them side by side with me. Gotta love her.

Comment #170 - Posted by: AJonusas at April 15, 2006 6:18 PM

43:50
That'll leave a mark.

Comment #171 - Posted by: von-paul at April 15, 2006 6:22 PM

Girls Gone Wild @ Brand X

Big Dawgs

Run 200M
5 Pull ups
10 Push ups
15 Squats

Run 400M
10 Pull ups
20 Push ups
30 Squats

Run 600M
20 Pull ups
30 Push ups (last two on knees)
40 Situps
50 Squats

Run 200M

Last round done with Ricky, Tony and Mike (SD Mike) yelling - I mean encouraging me. I love Brand X.

Comment #172 - Posted by: Laurar at April 15, 2006 6:23 PM

Jen: Sub 60# Assisted PU 42:24
Paul: 47:32

Comment #173 - Posted by: paulf at April 15, 2006 6:36 PM

Coach et al,
Your compliment was the highlight of my day. I am a fairly new x fitter, but it has completely taken over my strength training and never fails to challenge me. I always feel a little impressed with myself when I complete "as Rxed" moreso when my times are middle of the pack. I come from a "functional strength" background 7 years as a SWCC and 4 as a muay thai stylist. I wish I had this while I was operational. I'd have been an animal. Thank you for an excellent system, and for your compliment Very Rsepectfully Bob

Comment #174 - Posted by: Robert Taylor at April 15, 2006 6:39 PM

This is the first time I mutineed, got up this morning, read the WOD and said NO WAY, improvised instead,Sorry

Comment #175 - Posted by: jhaas at April 15, 2006 6:44 PM

3 sets were plenty...

25:34 (rolled the inverted b's)

Comment #176 - Posted by: TKlink at April 15, 2006 6:47 PM

Didn't do the WOD. Went for 4 hours of MTB and bouncing of trees.

Comment #177 - Posted by: ChrisM at April 15, 2006 6:47 PM

didn't do this one;
did standard warmup, then 5min of treadmill @ 7.5mph followed with 5min of jump rope, repeat 3x

Comment #178 - Posted by: dave at April 15, 2006 6:50 PM

WOD as Rx'd 47:06 Wasn't pretty, but loved this workout. Inverted Burpees are fun. plus everyone in the gym stops, it's like that old investment banker commercial. BW 240 / Age 50

Comment #179 - Posted by: stan k at April 15, 2006 6:51 PM

It's a little late now, but there's an excellent view of the "kip up" (floor to standing) at Roger Harrell's "Drills and Skills" page:

http://www.drillsandskills.com/images/display?path=bfz008a.mpg

Comment #180 - Posted by: davidjwood at April 15, 2006 6:53 PM

thanks matt

Comment #181 - Posted by: Kris Kepler at April 15, 2006 6:55 PM

Kegger & Stuart R., with Jeff Richardson I also check out your posts. I'm b\w 262 and keep tender knees. I'm using subs and scale downs and looking for good suggestions for self and 13 yr old son.
Today: Missed running last week. Ditch ran approx. 2 mi. in am. Warm up ran 1 mi. and judo work out in pm.

Comment #182 - Posted by: Walt at April 15, 2006 6:55 PM

20 rolling reverse burpees
20 pullups
20 burpees
realized the gym would close before I got another 2 sets done, so I did misc. gymnastics (rope climbing, rings, parallel bars, wall vaults, etc.) for 15 minutes.

Comment #183 - Posted by: Rob S at April 15, 2006 7:10 PM

CFWUx2
Burgner WU

BW 157

55:13 - one of the most challenging hours I've spent in a long time.

IB's - core-centric without loading a flexed spine - very nice. Have to keep a solid core from kip through handstand, and back to supine. Love-em.

Comment #184 - Posted by: Norm Rager at April 15, 2006 7:19 PM

CFWUx2
Burgner WU

BW 157

55:13 - one of the most challenging hours I've spent in a long time.

IB's - core-centric without loading a flexed spine - very nice. Have to keep a solid core from kip through handstand, and back to supine. Love-em.

Comment #185 - Posted by: Norm Rager at April 15, 2006 7:20 PM

Comment #169 - Posted by AJonusas
"Had the fiancee with me and she wanted to do them side by side with me. Gotta love her."

You're a lucky guy!

Comment #186 - Posted by: John Messano at April 15, 2006 7:26 PM

I understand the lay flat and kip up to standing.
I am not that strong or skilled, so can someone explain the roll? is it just a backward roll then forward to a handstand?

Comment #187 - Posted by: jay s at April 15, 2006 7:28 PM

Nevermind,I just watched pierre's movie thanks

Comment #188 - Posted by: jay s at April 15, 2006 7:32 PM

This workout killed me. Only able to complete 3 rounds of HSPU (15), Knee-to-Elbows (15), Pullups (15), and Burpees (15). Don't like the fact that I slacked so I'm looking forward to working hard tommorrow.

Comment #189 - Posted by: Geoff P at April 15, 2006 8:05 PM

Time was 36:47.

Comment #190 - Posted by: Geoff P at April 15, 2006 8:06 PM

The gym closed early tonight for Easter, so they kicked me out at 10:00.

2 rounds
15 Inverted Burpee
15 Pullup
15 Burpee

@ 14:55

Comment #191 - Posted by: Chuck Pelowski at April 15, 2006 8:18 PM

Man, this was infinitely frustrating. Tried to force myself to do the kick-into-handstand at the end of each inverted burpee...not pretty. Ugly, really.

Managed to get through 3 full rounds in 38:17...pretty bad and disappointed to say the least. Can't wait to tackle this WOD again. Have to admit to myself that my recent cig intake is making me much less productive.

Comment #192 - Posted by: Rob Barnum at April 15, 2006 8:34 PM

25 invbur no kung fu move
25 pullups
25 burpees w/pushup and jump

7:15
8:04
7:59
7:40
7:07

total 38:07

Comment #193 - Posted by: JackM at April 15, 2006 8:45 PM

The workout took 27 minutes. Minus the inverted burpees, I really do not have the balance to even do a regular handstand pushup. They are always assisted with the squat machine. Hell of a workout though. Do we rest on the sabbath day? If not oh well! Have a Happy Easter to all Crossfit members, family and friends!!!!!!

Comment #194 - Posted by: Joshua at April 15, 2006 8:55 PM

team tikrit (early heat):
mfbunch: 47:24-all rounds roll to stand (used it to practice breakfalls) then handstand against wall (no hspu), nearly all sets unbroken except for 1st, 4th, and 5th round of burpees-had to break in middle of 4th round to take boss back to his quarters, then came back and completed w/o
too much rest, but i thought i needed it at the time-this may have been one of the toughest workouts to date!
joeyd will complete and post later

Comment #195 - Posted by: mfbunch at April 15, 2006 9:08 PM

My first day - my brother in law, Mark S. made me do it. Liked it despite the pain and am looking forward to more tomorrow and next week.

Did jumping pull-ups, but otherwise completed.

48:10

Comment #196 - Posted by: Mike Mc at April 15, 2006 9:09 PM

3 rounds of 15. No further comment.

Comment #197 - Posted by: bzb at April 15, 2006 9:16 PM

Comment # 185
Yes I am John

Comment #198 - Posted by: AJonusas at April 15, 2006 10:35 PM

I worked out with the Weekend Warriors this morning so I didn't do the full workout. However, I played around with the inverted burpees, and after watching both my brothers do kip-ups, I was able to do two of them out of the 20 I tried.

Comment #199 - Posted by: Ahmik at April 15, 2006 10:45 PM

Five rounds of:
25 inverted burpees (roll to stand)
25 pullups
25 burpees

total time 66 minutes and change, a very tough hour!

Comment #200 - Posted by: Mark Rosen at April 15, 2006 10:52 PM

2 rounds 25:59. Next time do three rounds.

A nice workout for improving handstands.

Comment #201 - Posted by: Matt Townsend at April 15, 2006 11:00 PM

Rad workout. Met pukie three times until completion. Last three sets broken except pull ups. Began with 1.5 mile run in soft sand with weighted back pack. 20 knot wind, what a bitch.I live on the Ms. Gulf coast. Running the beach is like running in A war zone. I am 47 and have been in good shape my entire life but crossfit is A beast that I love to tangle with. It keeps me interested. This last one was as bad as "good fight gone bad". Keep it up coach we love ya.

Comment #202 - Posted by: lance at April 15, 2006 11:14 PM

Couldn't do as RXed.
Did one round of
12 Situps to a stand.. finished the 25 with regular situps. Too clumsy to keep standing up, kept torquing my ankle
25 "self assisted" pullups
15 burpees, once again, clumsy factor, so I finished with pushups.

Then did 5 rounds for time of
25 situps
25 self assisted pullups
25 pushups
Time: 27 minutes.

Comment #203 - Posted by: J-Reed at April 16, 2006 12:13 AM

Great Job, Lynne!!!!

Comment #204 - Posted by: Sean G at April 16, 2006 12:53 AM

44.16
Roll,no kip to Handstand
Ring Pull Ups
Burpees with clap
Torture

Comment #205 - Posted by: Adc (XfitSydney) at April 16, 2006 1:14 AM

43:50 with full ROM. Burpees (normal ones) with a solid pushup and a solid jump.

Complete torture but I think I'll be able to knock a few minutes off next time, now that I've got the hand of the inverted burpees.

-D.

Comment #206 - Posted by: Dan Silver at April 16, 2006 2:25 AM

SGM and I Subbed standing barbells for the handstand pushups. I didn't even attempt the inverted burpees. I did a set of the handstand Pushups but had trouble stopping laughing when I was upside down. 225 pound guys just aren't supposed to do that kind of stuff!

30 minutes otherwise twenty reps each. We had to download four trucks worth of furniture at the last minute and were smoked before even starting this SOB WOD...

-Dennis

Ouch!!!

Comment #207 - Posted by: tenacious "D" at April 16, 2006 2:26 AM

Took day off
Organizing basement and garage, including the set up o home gym.
Strained back and neck and couldn't do workout.

Comment #208 - Posted by: Jason at April 16, 2006 5:09 AM

subbed in my own quick workout as I am on the road for the holidays, but I did some pullups, squats, situps, L-sits, and pushups on parallel bars at a playground.

Comment #209 - Posted by: glen at April 16, 2006 5:13 AM

Never seen so may modified WODs. me too.

3 x CFWU
5 x Sets of 10

New Slogan?

Crossfit: Other people's workouts are our warmups.

Comment #210 - Posted by: jfett at April 16, 2006 6:48 AM

39:58
Got the most interesting looks from people at my gym- more than usual. They wanted to ask, but I guess they couldn't bring themselves to do it.
Awesome workout. Thanks Coach.

Comment #211 - Posted by: carney at April 16, 2006 6:49 AM

Only learned how to kick up into a handstand last week as a yoga move. The timing for this WOD couldn't be better, but I'm still nervous about having ass at a higher elevation than head. Took it very easy -

2 rnds

52:30

Pretty fun on the whole.

Comment #212 - Posted by: EMelton at April 16, 2006 7:20 AM

Pure torture - Great!

Only got out two rounds as prescribed in
27:30 and had to quit or modify.

Hindsight being perfect I should've modified, but I stopped - didn't have that much time yesterday anyway.

Comment #213 - Posted by: JasonS at April 16, 2006 7:37 AM

I got smoked. Inverted Burpees...what will they think of next? Who gets up and says, "hmm...regular burpee...not hard enough. Let's do it 'inverted'!" Apparently, Crossfit does. Very nice.

Comment #214 - Posted by: Jeff Lee at April 16, 2006 8:53 AM

50.14
As RX'd. Didn't think I'd get all 5 rounds as I was a little tired from riding 100km/125km on Fri/Sat, but after 3 rounds I thought , what the hell, and kept going.

Fun WOD. I've been telling myself I was going to have to work on handstands one of these days; finally got around to it.

Comment #215 - Posted by: Mike_h at April 16, 2006 10:12 AM

45min.
modified inverted burpee to a roll that lead directly into a headstand ( handstand on my head). Been in ketosis for a week trying to shock the system. Have not been able to lose that last 10# so I thought this might do it. Introduce good carbs Soon. Felt the effects of no carbs in this workout.

Comment #216 - Posted by: Rick A at April 16, 2006 10:45 AM

3 rounds, 20 reps

36.12

Comment #217 - Posted by: David Gladstein at April 16, 2006 12:54 PM

Out of town so tried this outside at a park with bad allergies. Got through 15 poor IB's (had to use hands) and started to have allergy attack. Quickly pounded out 3 rounds of of 25 of jumping pullups and burpess with full jump and pushup.

Time 22:34

Can't wait to try this one again.

Note to self, do it inside!!

Comment #218 - Posted by: Brandon C at April 16, 2006 2:31 PM

4 rounds + 5 inverted burpees in 40 mins (my self imposed WOD cut off time). In over 18 months of Crossfit, I have never seen such stares at the gym!

Comment #219 - Posted by: Norma at April 16, 2006 3:00 PM

3 rounds of 20 in 30:49.

Pullups were fingertip on the I-beam in my basement.

Comment #220 - Posted by: EBourassa at April 16, 2006 4:12 PM

Did 8 rounds of:

10 inverted burpees, most rollups, some kips, kick to handstand
10 pullups
10 regular burpees
10 20-lb ball slams (rage ball).

Decided going in that I would call it quits at 45 minutes, however far I got. Surprised to get to 8.

Finished with KB snatches and swings for about 50 reps.

Comment #221 - Posted by: davidjwood at April 16, 2006 5:03 PM

As written...46:52
Pull-ups unbroken
Both varieties of Burpees broken like a gun-shot windshield.

Comment #222 - Posted by: Mel Jenkins at April 16, 2006 5:33 PM

cf w/u
34:34
kipping pull-ups (typ. 5) then jumping pull-ups the rest

roll-up, not kip on inverted burpees

Comment #223 - Posted by: TML at April 16, 2006 5:48 PM

At UW IMA w/Carlos

C2 Row 10 minutes: 2635 M

21-15-9 reps of-
135# DL
pullups

Time: 9:55

practiced cleans w/75#

Bench press-
135# - 10 reps
185# - 5 reps
205# - 1 rep - PR
25 dips

Comment #224 - Posted by: jeftyg at April 16, 2006 5:58 PM

47:39
3 rounds + 10 IB's

Drinking for first time in 6 months the night before did not help.Hope to get another bash at this awesome workout sometime.

Comment #225 - Posted by: pete at April 16, 2006 6:37 PM

Changed it up a bit. Since I had to cook easter dinner.

did the first set at 25 then dropped inverted and regular burpees to 15

did set of inverted, rolling up to handstand, then would run .20 and do 25 assisted tricep dips and continue on with workout. Even when I dropped numbers kept tricep dips at 25. So I liked the inverted burpees so much better than the regulars...even when on the last set I was making weird noises just to get up and I was having women ask me what I was doing and what it was for. spredding the CROSSFIT love across newport news! This kicked my ass. did it in 49:20. my goal was under 50 min so just made it. I love this shit!

Comment #226 - Posted by: megan at April 16, 2006 6:55 PM

2nd time for CF. No way I was going to make this one all the way. 1 set for:
10-10-5 inverted burpees (help with balancing)
8-5-12 pull-ups (assisted)
10-10-5 burpees

All for a grand total of 30 minutes.

Comment #227 - Posted by: Jay at April 16, 2006 7:16 PM

I'm turning in my incomplete on this. I did 2 rounds in 17 minutes. Like to have died. I thought I would get another whack at it over the weekend but didn't.

Julie did 5 rounds of:
25 burpees w/o push-up
25 body rows
~30 minutes.

She totally showed me how it was done.

Comment #228 - Posted by: Chris Jordan at April 16, 2006 8:09 PM

what a killer
3 rounds only for a time of 38:46
no more fuel in the tank

Comment #229 - Posted by: Rod S at April 16, 2006 11:02 PM

5 rounds of 10 IB (rolled, kick to HS)/10 PU (kip)/10 Burpee (with clap) - 27:52

Slowed by fitness (lack of ), hampered by skill (lack of), and finally ended when the four guys setting up the gym for a PE class said "Dude, we need that mat." A hell of a lotta fun though!

Comment #230 - Posted by: Matt M at April 17, 2006 5:50 AM

Didn't do as supposed to. Did:

25 Burpees
25 inv. burpees (w/out handstand)
25 burpees
25 pullups (took 4 sets to do it)

Stopped at 30 mins.

Comment #231 - Posted by: Robin (in Tokyo) at April 17, 2006 5:53 AM

Five rounds for time of:
25 Handstand push ups
25 Pull-ups (all unassisted!)
25 Burpees (without push up but with nice high jumps)

Time: 36.49

Took longer than usual as I promised myself to progress by kicking up into my HSPUs and doing all pull ups unassisted. (side note for self: hands ripped up from the last few WODs and knees ripped up from BJJ) However, what an awesome feeling!

Comment #232 - Posted by: Christina Sklebar at April 17, 2006 6:34 AM

Five rounds for time of:
25 Handstand push ups
25 Pull-ups (all unassisted!)
25 Burpees (without push up but with nice high jumps)

Time: 36.49

Took longer than usual as I promised myself to progress by kicking up into my HSPUs and doing all pull ups unassisted. (side note for self: hands ripped up from the last few WODs and knees ripped up from BJJ) However, what an awesome feeling!

Comment #233 - Posted by: Christina Sklebar at April 17, 2006 6:34 AM

Subbed a kip with a 20 lb medicine ball into a wall ball shot for inverted burpees. 4 rounds. 27:11

Comment #234 - Posted by: Steve72 at April 17, 2006 7:36 AM

~17:00 and scaled down to 3 rounds of 10 each.
(laet post - Did this on Sat 4/15/06.)

Comment #235 - Posted by: Rick Ihrie at April 17, 2006 8:30 AM

totally sore from Saturday's long workout at MM's. good times...

Comment #236 - Posted by: Dmh6482 at April 17, 2006 9:11 AM

2 rounds plus 25 invburp and 25 pu in 31:52. Ran out of time.

Comment #237 - Posted by: Tommy A. at April 17, 2006 10:44 AM

75 wall shots
75 burpees
75 ball slams
25 burpees
75 sit ups

Comment #238 - Posted by: luca.z at April 17, 2006 10:54 AM

Due to time constraint (luckily), I was able to do only 3 rounds of 15 in 32:49

This WOD kicks ass.

Comment #239 - Posted by: steve at April 17, 2006 11:55 AM

bw 165#

32 min 14 sec as rx'd

yikes...this one was a beast

Comment #240 - Posted by: bridges at April 17, 2006 1:51 PM

As prescribed (I think) in 43 min. This was tough but fun. Racked wtih pain the day after.

Tariq

Comment #241 - Posted by: TK at April 17, 2006 1:58 PM

After the handstand, how do you get back to supine?
Squat down and roll back, or use your hands to lower yourself, etc.?
TIA!

Comment #242 - Posted by: Jared at April 17, 2006 3:59 PM

2 reps as rx'd (broken)
~22 min (all the time I had)

Did this outside at Clark field... think I gave myself a mild case of sunstroke...

Comment #243 - Posted by: peter at April 17, 2006 4:23 PM

Time: 35:11

Did not kick up into handstand on reverse Burpees

Comment #244 - Posted by: Todd K at April 17, 2006 4:45 PM

Time: 39:03 no kipping

Holy Sh##$@, that kick my butt. Suggestions use a abmat under your lower back. Im sure my back will feel this one. I looked forward to the pull ups. Great WOD

Comment #245 - Posted by: Dan S at April 17, 2006 9:57 PM

63:00

Comment #246 - Posted by: Jeff Chalfant at April 17, 2006 10:15 PM

37:15 as Rx'd

Comment #247 - Posted by: Tom O at April 18, 2006 5:24 AM

My husband and I did this WOD to celebrate my 39th birthday. Thanks, XF, for making me feel *really* old!

Me = 22:03 for 3 rounds of . . .
25 rolling IBs
2 real pullups + 23 lat pulldowns (with 4 plates)
25 burpees

R = 29:02 for 3 rounds of . . .
25 rolling IBs
10 real pullups + 15 lat pulldowns (with 7 plates)
25 burpees (much higher jumps than mine!)

I'm not certain we were doing the inverted burpees correctly, and I'd really appreciate a slideshow or video to clarify.

Comment #248 - Posted by: Michelle at April 18, 2006 6:59 AM

Finished in just under 1:04. Hardest workout of 2006.

Done with Inverted Burpees and situp, roll, and stand. Oddly enough, form on handstands improved over course of workout.

Need to work on form for burpees.

Comment #249 - Posted by: Steve T at April 18, 2006 9:51 AM

Had to skip this workout due to sickness.

Comment #250 - Posted by: Mike Scott at April 18, 2006 10:12 AM

Just shy of 3 rounds in 30 minutes, had to stop due to time constraint. I'll be back!! Loved the inverted burpees, did the roll version because within the last 12 months I appear to have lost my ability to kip. Not quite sure what the problem is. Also, new PR with the first unbroken pu's of 25!!!!

Comment #251 - Posted by: Bob Cornute at April 18, 2006 1:14 PM

Had to stop at 4 rounds as I was gonna be late for work again! Working stinks - I'd rather workout.

Inverted burpees scared the hell out of me as I've never done a handstand before. However, I too found this workout to get easier with time. I've never kipped before - and can't even picture being able to - but I think I'm gonna try it sometime. I felt like I could do it.

WU = 12 min @ 73rpm on airdyne

4 rounds 45mins

Comment #252 - Posted by: Joe 713 at April 18, 2006 6:08 PM

54:24
1 - 15/15/15
2 - 15/15/15
3 - 10/10gravitron/10
4 - 10/10gravitron/10
5 - 10/10gravitron/10
Increase to 20 reps next time

Comment #253 - Posted by: EdC at April 19, 2006 7:27 AM

Jog ½ mile wu
46:45
First and last sets did jump at end of each burpee, middle three no jumpee.
First set up IB’s on a slight uphill incline-big mistake! Each time I came up ended up stepping back 2 or 3 steps to keep from going over.
PU’s broken once each time
IB’s slow and steady, several breaks. 90% of the Handstands were with a "pause" at top, some just kinda kicked up and back down.
B’s 2-5 depending on jumps or no jumps

Comment #254 - Posted by: GregEv at April 19, 2006 8:21 PM

BW 224#

Scaled back to 5 rounds of 10

26:08.1

Comment #255 - Posted by: TimmyR at April 20, 2006 3:55 AM

Thayer: 53:59
Melissa: 51:32 (used assistance machine)
Talissa: 42: 41
Shivani: 51:00 (used assistance machine)-Pukie!

Comment #256 - Posted by: Dublin Girls at April 20, 2006 10:22 AM

DNF ... those inverted burpees are fun, but they kill my lower back.

Comment #257 - Posted by: Tyler Shaw at April 21, 2006 4:30 AM

Sub: 12 handstand push ups
12 knees to elbows for inverted burpee
4 rounds 33:44

Comment #258 - Posted by: Dominick at April 21, 2006 6:14 AM

**************************************************47:45. subbed 35 lb. dumbell kettle swings for Inverted Burpees.

Comment #259 - Posted by: TommyKrackCorn at April 21, 2006 2:48 PM

40 minutes. But did only 3 rounds. Tried the kip to stand for the inverted burpee. I could probably do 1. Subbed knees to elbows and HSPU - 5 of each alternating up to the 25. 3 rounds seemed plenty.

Comment #260 - Posted by: John B at April 21, 2006 7:34 PM
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