August 23, 2006

Wednesday 060823

Five rounds for time of:
20 Burpees
10 Handstand push-ups
Run 400 meters

Post time to comments.


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CrossFit Vancouver

CrossFit Santa Cruz WOD demo [video]

Posted by lauren at August 23, 2006 1:43 PM

Ok, to preempt the complaints that the music blocks the trainers’ instructions, I’ve written them down here. The wind and ambient noise often blocked them anyway.
0:45 All the way down
1:25 Pull the DBs back over the head, don’t finish in front
1:55 On the jumps, get full extension
2:10 Get a few deep breaths, then crank out a few. Back and forth.
2:30 When you return from plank to squat, land with your heels down, then jump
3:05 Take 3 deep breaths, do 3 burpees. Repeat.
3:20 Don’t cut the jump short. Make sure you come completely vertical.

Comment #1 - Posted by: Tony B. at August 22, 2006 7:13 PM

Oooh, this one looks new and disturbing!

Comment #2 - Posted by: gaucoin at August 22, 2006 7:18 PM

Great video! Thanks!

The woman in black . . . . . . . sigh. ;-)

Anyway, my question: I don't have a track near my house, where I will be doing this WOD. I usually run 400 meters in about 1:30 or so. Is running in place, knees high, for that amount of time a reasonable sub??

Comment #3 - Posted by: NewMexicoJoe at August 22, 2006 7:21 PM

TonyB... Always one to please.

Comment #4 - Posted by: DJ at August 22, 2006 7:22 PM

New Mexico Joe-If running down the street is not an option, then check the FAQ for the answer to this and other life altering Q's.

Comment #5 - Posted by: DJ at August 22, 2006 7:24 PM

comment #4: sprint 45 seconds in the street and do an out and back. running in place isn't a substitute.

Comment #6 - Posted by: charlie at August 22, 2006 7:25 PM

Try for gauging distance for your runs.

Comment #7 - Posted by: Dutch at August 22, 2006 7:29 PM

DJ and Charlie. Thanks.

I can run down the road, but I don't know the distances.

I can either run a sprint out and back totaling 1:30 (a la Charlie) or just do box jumps.

I dunno, I'll decide manana.

Comment #8 - Posted by: NewMexicoJoe at August 22, 2006 7:38 PM

You can also try to gauge distance

Comment #9 - Posted by: Dorie G at August 22, 2006 7:38 PM

NM Joe: You can try driving down the block and looking at the mileage... or you can even mapquest someone else's address on your street to see the mileage that way. Just remember to run the way you'd be driving if you do that.

Comment #10 - Posted by: treelizard at August 22, 2006 7:40 PM

OMG, scratch that, Dorie's site is like 5 zillion times better than my suggestions.

Comment #11 - Posted by: treelizard at August 22, 2006 7:44 PM

400m = 1/4 mile

Comment #12 - Posted by: Pete at August 22, 2006 7:55 PM

google earth has a measurement key that works great

Comment #13 - Posted by: hooksy at August 22, 2006 8:46 PM

Dorie, that's a cool site!! I used Satellite view, zoomed in big and got a clear closeup view of my house and hood.

Yeah, people should check that out. It's pretty helpfull. I now have a perfect .25 mile route.

Comment #14 - Posted by: NewMexicoJoe at August 22, 2006 8:47 PM

I love the look on the woman in the pink top's face at 2:16. "Whose flippin idea was this?!" Or at least that's what going through my head at when I make that face.

Comment #15 - Posted by: John Seiler at August 22, 2006 8:52 PM

whats a good sub for handstand push ups?

Comment #16 - Posted by: Karl at August 22, 2006 9:00 PM

#16 look in the FAQ for your answer. Hint-section 3.8 is your friend.

The FAQ knows all.

Comment #17 - Posted by: gaucoin at August 22, 2006 9:20 PM

girls, you are awesome, you are "bossay"! you rock.

Comment #18 - Posted by: eva t. at August 22, 2006 9:53 PM

fear the burpee. . .

Comment #19 - Posted by: mfbunch at August 22, 2006 10:23 PM

Yey another WOD vid!

Comment #20 - Posted by: Alicia Zhuang at August 23, 2006 12:13 AM

23:40, wore 20 lb xvest for push up burpees and run

Comment #21 - Posted by: OPT at August 23, 2006 3:11 AM

I just spilled my coffee...burpees...ugh

Comment #22 - Posted by: Mike OD at August 23, 2006 3:19 AM

Cool video...although more my style when I turned down the music and listened to some Master of Puppets instead..women doing burpees to hot is that!

Comment #23 - Posted by: Mike OD at August 23, 2006 3:21 AM

I think this one answers the age old question: "What about cardio?"

Comment #24 - Posted by: Matt at August 23, 2006 4:09 AM

Scaling back due to MMA training tonight. Kept intensity and form but cut down on volume. Hopefully I will do both full on in a month or so. Did:

20 Burpees
10 Handstand push-ups
Run 400 meters
15 Burpees
7 Handstand push-ups
Run 300 meters
10 Burpees
5 Handstand push-ups
Run 200 meters

Time 10:34

Age 35
BW 67kg

Comment #25 - Posted by: mrjling at August 23, 2006 4:18 AM

If it is 420, 410 or 390, it really doesn't matter.

Just get out an run.

Worrying about it to the exact meter is like stepping over dollars to get to nickels.

Comment #26 - Posted by: Rob F at August 23, 2006 4:54 AM

I my self am on vacation in Dallas, but not far from a gym sooooooo! This absolutely kicked my rear, burpees, ugh!!

Ryan 26/185# as px- 25:10

I'll post the others when they phone in. :)

Comment #27 - Posted by: Entourage at August 23, 2006 5:05 AM

I did 20 DB presses instead of the HSPUS
BURPEES are like QUICKSAND... especially the last set or two... slower & slower deeper & deeper... no way out...Molasses like...humblin ,a real fitness YARDSTICK!

Comment #28 - Posted by: dave k at August 23, 2006 5:21 AM

3 rounds

as rx'd except legs on chair and bent 90 degree as sub for hspu


Comment #29 - Posted by: SFC at August 23, 2006 5:23 AM

Internet was down last night, so posting yesterdays results. 35yr 160#
DL warm ups w/ 115
More DLs w/ lower weights to work on form.
Only second time for ME DLs, so 225 was PR. (205 last time) Seems like hands were the weak link for me. Sure form is not perfect, but I'm sure it was questionable on at least one of the 225 lifts. No problems so far this morning though, so no harm, no foul.

Great video girls. Way to go.

Comment #30 - Posted by: jwb_atm_93 at August 23, 2006 5:30 AM

I want to see a 2 person deadlift on that Crossfit sign. :+)-

Comment #31 - Posted by: aadowst at August 23, 2006 5:32 AM

Yay! Burpees. I really thought I was going to pass out on this one.
Travis 44:01
Rob 3?:??

Comment #32 - Posted by: Travis L @ prosperity at August 23, 2006 5:46 AM

Houston, we have a problem!

Comment #33 - Posted by: Wilcox at August 23, 2006 5:56 AM

Urbana Garage Group

Substituted incline push-ups with paralettes (too early to hit that many HSPU)

Karl 29:09.7

Dorie/Molly 31:16

Comment #34 - Posted by: Karl G at August 23, 2006 6:05 AM

Hi to a fellow New Mexician,

i usually can do this type wod at the Albuquerque Academy track after 6 pm (if you live in Albuquerque). Not too many has started, but usually not much activity there at this time of the year. Plus at the bleachers you can use the wall for hspu. Oh, the track is completely open, no fences to climb. I hope this helps....

Way to go sistaahs!

Comment #35 - Posted by: delicate flower at August 23, 2006 6:06 AM

HSPU's w/ feet hooked on barbell/rack

Comment #36 - Posted by: jayl at August 23, 2006 6:16 AM

hey thanks dorie g, that rocks!

did the first three sets in ~20min, then got interrupted. . .not a bad thing cause I've got two hours of mma training tonight. . .

Comment #37 - Posted by: mike jastram at August 23, 2006 6:21 AM

Only had time for three rounds this morning. Total 22:43

Comment #38 - Posted by: Travis at August 23, 2006 6:28 AM

cfwu x 3,minus dips


Burpees destroyed me. Sweat droplets everywhere. Everywhere.

Comment #39 - Posted by: Brett_nyc at August 23, 2006 6:31 AM

23:43 Push ups with feet hooked on squat rack.
Run was approx. 600 meters

Comment #40 - Posted by: Phil Sarris at August 23, 2006 6:31 AM

4th wk of WOD, BWT: 165, Age 44

CFWU x3 + 3 sets of Hanging Leg Lifts in hopes of one day doing L-sit Pull-ups

OK, This one kicked my butt to the point that after 3 sets, I was toast. I checked the video of the Burpees and thought, cool, I can do that! After knocking out 13 in a row, my vertical jump deteriorated to what felt like only a few inches off the ground. I also had to use subs as noted in FAQ after only 3 Handstand Pushups. Given that I crapped out after only 3 sets, my time doesn't count. Great, I'll add Burpees every other day to my CFWU. It's these workouts that I fully understand the word "Elite" in Forging Elite Fitness!

Comment #41 - Posted by: John McGhee at August 23, 2006 6:32 AM

for distances running I use:

It's got an "undo last leg" and keeps the distances even if you resize. It's even savable/sendable, viewable to others if you want it to be.

Comment #42 - Posted by: penty at August 23, 2006 6:32 AM

AWESOME video!

Comment #43 - Posted by: hammy at August 23, 2006 6:34 AM

Lynne Pitts,

Please except my humble apology for forgetting the "E". I fully intend to kick my own butt for the error. I'll report back on the tabata handstand pushups. Thanks again for the spreadsheet.


Comment #44 - Posted by: MCORRY at August 23, 2006 6:37 AM

As rx'd


Comment #45 - Posted by: Denise at August 23, 2006 6:39 AM

28:11 as rx'd. Thank God I did this one early, I only had a Vega shake in my guts.

Comment #46 - Posted by: Auty Brooks at August 23, 2006 6:40 AM

ran aprox. mile and a half
150 modified push ups

Comment #47 - Posted by: Tuber at August 23, 2006 6:41 AM

Still CF'ing but focusing on some of my many weaknesses. Today's WOD slotted perfectly into today's goal of metcon along with some HSPU practice.

5 rounds for time of:
20 burpees (all BX standard)
10 HSPU's (mainly to 4" pad, first round to 3")
Run 400m

As modded 26:22

Could have been a bit quicker but had an equipment screw-up first round. HSPU's were generally broken to 3's and 4's but somehow fourth round got 'em unbroken. I know my hands were slipping wider but still pretty happy. Runs all 10.5mph but last one hammered through at 11.4.

Tough WOD!!

Cheers, kempie

Comment #48 - Posted by: kempie at August 23, 2006 6:43 AM

ME Chin ups today:

BW 80kg
1x32 (PR)
1x35 (F)
1x35 (F)

Might do WOD later if it stops raining.

Comment #49 - Posted by: Orrin at August 23, 2006 6:43 AM

28:30 as rx' lower back will enjoy tomorrow's day off. I'm impressed with the variety of lower back exercises we have done the past two cycles; those muscles have worked to the point of fatigue, but not strain....

Comment #50 - Posted by: BobM at August 23, 2006 6:53 AM

Scaled to 50% (rest week)


2.5 rounds
Time 10:30
HSPU were not full-range: after the burpees I just could not get all the way down.

Comment #51 - Posted by: Maxmimus at August 23, 2006 6:56 AM

Still getting used to the crossfit excersises...thought i was in good shape till started this...27 minutes....this kicked my ass.

Comment #52 - Posted by: ***MP*** at August 23, 2006 6:58 AM

hspu assisted


Comment #53 - Posted by: paulw at August 23, 2006 7:00 AM

hspu assisted


Comment #54 - Posted by: paulw at August 23, 2006 7:01 AM

this is one of those workouts designed to make everyone else in the gym think you're mental.

Comment #55 - Posted by: dammit at August 23, 2006 7:01 AM

Can't do HS Pushups I need an alternative...ASAP

Thanx, ShawnT

Comment #56 - Posted by: shawnT at August 23, 2006 7:06 AM

Shawn T - Check the FAQ ASAP

Comment #57 - Posted by: kempie at August 23, 2006 7:08 AM

Grrrr….I hate when I can’t find something. A few weeks ago I saw a picture where someone had used some of the big rubber bands weightlifters use to rig up a HSPU assist using a chinup bar. I thought it was in the FAQ’s. I don’t see it now. Anyone know what I’m talking about or where it’s at? People have stopped looking at me funny in the gym so I figured I need to change that. :)

Comment #58 - Posted by: Neil at August 23, 2006 7:10 AM

26:13; self-assist HSPU

Comment #59 - Posted by: David B. at August 23, 2006 7:12 AM

bw 188lbs.


WOD - sub'd dumbbell shoulder presses for HSPU (wasn't any easier) This was one exhausting workout.


Comment #60 - Posted by: cwprint at August 23, 2006 7:13 AM

32:33 as rx'ed. Still having to assist myself with the HSPUs but doing better. The burpees are what did me in though...

Comment #61 - Posted by: MurphIZ at August 23, 2006 7:15 AM

22:45 but only did 4 rounds-running coupled with burpees can do one in!

Comment #62 - Posted by: Nichole at August 23, 2006 7:16 AM

lil pipe-did hspu on wall w/ about 4 inch assist and burpees had an extra leg movement in them 26:34

sam-subd strict military press at 55 lbs. for hspus-28:27

Comment #63 - Posted by: PIPER at August 23, 2006 7:19 AM

Neil (#58) The link you are looking for is this one:

Very cool mod for HSPU's and yes, they will really think you are nuts!!

Cheers, kempie

Comment #64 - Posted by: kempie at August 23, 2006 7:21 AM

As Rx'd

Margie 24:48

Anand 23:58

Comment #65 - Posted by: Anand B. at August 23, 2006 7:23 AM

BWT 157#
WU 1/2 mi walk on treadmill and stretch
used squat rack to assist in HSPU
all reps as required.

Comment #66 - Posted by: TJ at August 23, 2006 7:26 AM

#58 Neil,

i think you'll find what you're looking for at the affiliate page
CrossFit Edna Valley
scroll down to the wod "Mary" there is a pic of bands for hspu

hope this helps

Comment #67 - Posted by: delicate flower at August 23, 2006 7:34 AM

34 minutes as rx'd...burpees were broken (And broke me off). To quote a Moby song, "Why does my heart...feel so bad?"

Comment #68 - Posted by: SL at August 23, 2006 7:40 AM

Age: 41
BW: 161.5

CFWUx3 (minus 2 sets of dips)

As RX'd: 31:44
Burpees were killers, as usual; HSPUs felt *much* tougher than normal

Comment #69 - Posted by: OCMike at August 23, 2006 7:54 AM

humbled ones again :)
Great video ladies!!!

my time: 29:49 min
burpees: very broken, hspu: barely moving, run: well I was running
Let's do this one again in a couple of months

have fun, Johan

Comment #70 - Posted by: Johan Nederhof at August 23, 2006 8:00 AM

HSPU's w/ feet hooked on barbell/rack

Just didn't have it today.

Comment #71 - Posted by: Daws at August 23, 2006 8:00 AM

first 4 sets I smoked through -17 mins approximately

then I spent 5 minutes meeting and greeting pukey and all his misunderstood little friends. I think the entire bathroom at the gym (which I thankfully made it into) thought I was having a seizure or something. Then the last set took about 7 minutes. I can't believe how much torture I cna put myself through and still come out smiling. Great work to everyone doing today's WOD and I'm looking forward to tomorrow's rest day.

Comment #72 - Posted by: Latham at August 23, 2006 8:24 AM

Nick K
Aet 43

As Rxd with sub assited HSPU


Simon F (ex semi professional road cyclist)
Aet 43
BW 155


I hate him

Comment #73 - Posted by: Nick.K at August 23, 2006 8:34 AM

Thanks MCCORRY for the the spreadsheets yesterday. This one looks ugly.

Comment #74 - Posted by: mike in reno at August 23, 2006 8:41 AM

WOD#25 5x(20 Burpees, 10 HSPU, 400m)
Did 4x(10 Burpees, 10 db press 25#, 400m) = 31:10 (climbing cardio + CF yesterday...).

Cut short to maintain intensity. Burpees are unexpectedly hard! There is a huuuge difference between a hand-stand and HSPU.

Comment #75 - Posted by: RAFAELH at August 23, 2006 8:44 AM

34:46 as RX

Comment #76 - Posted by: dan colson at August 23, 2006 8:48 AM

I noticed HSPU on hands. By default it should be done with parallettes, if no parallettes done with with hands? Stupid question, but just want to be sure.

Comment #77 - Posted by: Carlos V at August 23, 2006 8:57 AM

3 rounds: 10 jumping-L-pullup-burpies, 10 HSPU assist-40#, 400m eliptical level 7
21 minutes, 40yrs, 208#, 49th WOD

Comment #78 - Posted by: James N - Phx, AZ at August 23, 2006 8:59 AM


Bone-23:44 HSPU assisted.
Forgot to post yesterday, didas rxd 150lbs all the weight I had.


Comment #79 - Posted by: michael thurmond at August 23, 2006 9:03 AM

26:10, subbed DB presses for HSPU

Comment #80 - Posted by: Todd at August 23, 2006 9:07 AM

Question: What is the verdict about using wraps on the deadlift exercises when you get to the point where your grip fails, but the actual lift is still possible?

Comment #81 - Posted by: mike in reno at August 23, 2006 9:19 AM

I've been working on handstands. At the point were I can now get about 1/2 way down before failure on the negative. No one around to assist on them so I sub'd 2 x 35lb DB press.

Comment #82 - Posted by: Mike_h at August 23, 2006 9:22 AM

AMTT west

Monkey Boy: 25:25
clown it for rest day

Furneck: 28:02

Comment #83 - Posted by: Steve at August 23, 2006 9:25 AM

Thank heavens, an inspiring video with mortals that actually get tired. This makes me feel like I can do this workout.

Comment #84 - Posted by: JohnP at August 23, 2006 9:27 AM

Smithy(age 26, 195#)

Skipper(age 33, 185#)

This one hurt! Have fun in Dallas Ryan. Just remember, there aint nothin' in Texas but steers and.......nevermind.

Comment #85 - Posted by: ENTOURAGE_FIRE at August 23, 2006 9:27 AM

29:00 minutes...assisted HSPU. I got my butt kicked.

Comment #86 - Posted by: timmons at August 23, 2006 9:34 AM

29:13 w/ HSPU to about 1/3 to 1/2 depth, runs 440 m around my hilly block.

Comment #87 - Posted by: Sam L at August 23, 2006 10:01 AM

3 rounds, untimed.

Sub'd 500m rows

Comment #88 - Posted by: Alex McClung at August 23, 2006 10:05 AM



Did the math in my head on the way to the gym and figured the time useing my normal times for such runs and exercises would be right around :20. What I didn't figure in was the heat & humidity. GOOD LORD! 95-100% humidity. Took longer breaks to keep from going into the light.

Burpees were unbroken 1st rd. Then broken up 10-10, 7-7-6 the rest. HSPU's were all nose to ground except on the last rd. Those weren't quit up to par. Done in sets of 3-3-4 after 1st 2 rds. This kicked my ARSSSSS!!!

WOD's in Dirty South weather.. BAAAD

Drinking beer in Dirty South weather... GOOOOD!

Get some, Go again!

Comment #89 - Posted by: DJ at August 23, 2006 10:07 AM

30 yrs
225 lbs

3 rnds of WOD


Comment #90 - Posted by: Dave Luu at August 23, 2006 10:11 AM

No excuses...But note to self:

Morning workout (my body can't get going)
No warmup (this was just plain stupid)
Don't workout when I'm due for a meal
Outside in the heat is tough

5 Rounds

20 Burpees (broken 10-10)
10 HSPU (broken 6-4)
400 m


No too happy with this time...Need to push harder!!!!

Comment #91 - Posted by: Huff at August 23, 2006 10:20 AM


WOD 5 rounds 22:44

400's @ 1% 7.5-8 mph on treadmill
Burpees broken mostly in 5's after 2nd round
HSPU vert. w/ toes on bar, unbroken

30 1.5 P KB's to finish

Comment #92 - Posted by: rick ihrie at August 23, 2006 10:29 AM

Here is a great article on HSPU (and other) progressions if you cannot do them yet.

Comment #93 - Posted by: Maximus at August 23, 2006 10:30 AM

Modified CFWU x 3
10 x air squat
10 x sit-up
10 x back-extension

Five rounds for time of:
10 Burpees
5 Kick to Handstand (w/ some negatives)
Run 200 meters

Total time = 18:27

Notes: In my best Lloyd Bridges impersonation..."Looks like I picked the right week for 1/2 volume WODs!".

Comment #94 - Posted by: Nicholas Burgett at August 23, 2006 10:36 AM


WOD - dnf - only 3 rounds


wicked combination!

Comment #95 - Posted by: John Messano at August 23, 2006 10:48 AM

23:00, subed 30lb dumbbell presses for hspus. Kicked my a$$.

Comment #96 - Posted by: Uri at August 23, 2006 10:50 AM


Comment #97 - Posted by: Jon Hanson at August 23, 2006 10:53 AM

If I substitute rowing for running, what distance should I aim for?

Comment #98 - Posted by: Michael Leach at August 23, 2006 10:56 AM

As Rx'd: 37:11

Don't know what took so long. Only my 2nd time doing real HSPU instead of subs & no spotter. Drew a small but mezmorized crowd of Iraqi soldiers in our shared, little makeshift gym. I'm sure they thought I was nuts as I pole vaulted my dorky, uncoordinated, spindly frame, into (and then bounced off of) the wall, in failed attempt after failed attempt to remain vertical. When I finaly "stuck it" they all breathed out at the same time. By round 5 they were grunting with me as I did my long, slow negative decents. I dont think I won any CF converts tonite, but they didn't look away, not even for a second. And you all know what the freaks say, "If you stare, you're halfway there."

Comment #99 - Posted by: sgt feather at August 23, 2006 10:58 AM

31:48 as rx'ed, definitely one of my worse WOD's. HSPU's are my nemesis so when you throw in burpees it just goes downhill from there. The runs weren't all that bad due to the long rest taken doing HSPU's.

Comment #100 - Posted by: gaucoin at August 23, 2006 11:01 AM

34:36 w/ wall-assist HSPU.

Comment #101 - Posted by: gav at August 23, 2006 11:08 AM

Fell over onto a post during first set of HSPU's. Nothing like doing a workout as if someone just clobbered you in the quads with a baseball bat. Added training bonus! Tommorow I'm going to have someone kick me in my balls before the workout.

Comment #102 - Posted by: Freefall at August 23, 2006 11:10 AM

Not sure about time, my timer and HR monitor switched off in the middle, so:

31:00 approx.

Comment #103 - Posted by: MJB at August 23, 2006 11:15 AM

I ran out of time and my timer shut off. Completed 4 rounds in about 20 minutes. Holy "Sugar Honey Iced Tea" I hate BURPEES.

more please.

Comment #104 - Posted by: Bob Cornute at August 23, 2006 11:22 AM

Did WOD as rxd using the squat rack for my HSPU.Burpees were not as well executed as I would have liked " but I did them and finished my workout in 35:00 min.Now I wish I had been working on the "burpee moves more!At 49 years young I know I can do better!

Comment #105 - Posted by: gale at August 23, 2006 11:25 AM

WOD, We did this together as a crew.

After failure of HS push-ups we use woody bands for assistance.

Ryan L. 29:49 1st rnd unassisted
2nd rnd 4 UNA 6 w/blue band
3rd-5th rnd all assisted

Eric R. 34:44 All rnds assisted

Todd B. 37:54 All rnds assisted

Brian R. 36:15 1st rnd 6UNA 4/w blue band
2nd-5th assisted

Parker Fire Dept. Colorado Station 72

Comment #106 - Posted by: Thal, Parker Fire CO. at August 23, 2006 11:29 AM

subbed 95lb push jerks for HS pushups



Comment #107 - Posted by: Hartman King at August 23, 2006 11:46 AM

27:09 as rxd

Comment #108 - Posted by: macdusm at August 23, 2006 11:48 AM

Age 32
BW 81kg
(3xCFWU 10reps)

Mod WOD:(do to logistic problems at my gym)
20 Burpees
10 reps of 40kg push-press
20 reps of 40kg squat
20 Burpees
10 reps of 40kg push-press
20 reps of 40kg squat
20 Burpees
10 reps of 40kg push-press
10 reps of 40kg squats
20 Burpees
10 reps of 40kg push-press
10 reps of 40kg squats

By this time a had already been at it for 30 minutes and was in no shape to continue.

time: 30 min.

Comment #109 - Posted by: M-force at August 23, 2006 12:10 PM

My worst exercises, so changed up the reps:
How many rounds in 25 minutes?:
10 Burpees (with push-up and jump)
5 Handstand push-ups (poor ROM too!)
20 double-unders
6 complete rounds + burpees/HSPU/9 double-unders
I completed 5 rounds in ~20min so this would have been >40min for me as Rxd...

10min rest then completed the last 3 rounds (~10-12min) to satisfy the total rep number for the day...

Comment #110 - Posted by: jdg at August 23, 2006 12:10 PM

28 mins
assisted HSPU with feet on Smith rack
burpees almost became the "soiled" variety at rd 5.kegels rule.

Comment #111 - Posted by: mcf at August 23, 2006 12:15 PM

Take a break from the pain and join in the fun of some Cohesion through competition of fantasy football in the CrossFit League.

Some great times everyone keep up the hardwork.

Comment #112 - Posted by: Jeremiah at August 23, 2006 12:17 PM

As rx'd:


Comment #113 - Posted by: Shawn B. at August 23, 2006 12:29 PM

Looked forward to this until I watched the video and found out I had not read "three" rounds, I merely wished I had.

Comment #114 - Posted by: ACFD capt dan at August 23, 2006 12:33 PM

Pushups were with feet elevated since handstands are not an option. Hard fought but enjoyable routine.

Comment #115 - Posted by: jimmiepop at August 23, 2006 12:35 PM

It took me a while 40:18 but finished. Yes many broken sets. Can we change the name from burpees to something that seems more fitting like chest painees or ralphies or deathies?

Comment #116 - Posted by: nowan at August 23, 2006 12:38 PM

all sets broken

first time burpees (form was non-existent, didn't leave ground on many of the would-be jumps, but 2nd set easier than 1st as learned a little)

first time HSPUs (down to 6"/15cm box) (extremely gratifying as 3 weeks ago I could not kick up to a handstand)

treadmill runs on treadmill max of 16kph (once the machine slowly gets up there)

thought I might only get in two rounds but did five and felt more exhilarated the longer I went--some kind of natural good painkilling drugs a-circulating in my system even now, 1.5 hours later

love you, crossfit


Comment #117 - Posted by: Paolo at August 23, 2006 12:45 PM

Another killer today...did this one at home (finally--hate having to use the gym, but often no choice).

CFWUx3 -dips

20 burpees (good form I think)
10 HSPU (on parallettes, assisted w/ feet on gate)
400m run (hot)


I was hoping for under 25 min, but I gave it about my all I think...still not recovered in the least. The wet washcloth on my neck is helping though:) Rest day here I come!

Comment #118 - Posted by: Sarah at August 23, 2006 12:47 PM


Comment #119 - Posted by: Anthony W. at August 23, 2006 12:49 PM

As Rx'ed: 21:03
HSPU Assisted

Comment #120 - Posted by: Jason P at August 23, 2006 1:02 PM

Treadmill @ 2% incline
As Rx'd

Comment #121 - Posted by: b ring at August 23, 2006 1:11 PM

As Rx'd, 26 minutes. Runs went really well, burpees...not so much.

Comment #122 - Posted by: dammit at August 23, 2006 1:20 PM

35:11 as rx'ed. I did the runs such as they were on an indoor track and the burpees and hspu's in an alcove next to the track so there was no transition other than the usual gasping and heaving. Burpees broken on the 5's, hspu's were wall assisted and broken on the 3's or 4's. One of the girls in the video cranked this one out in 24 and change so i sure don't want to meet her in a dark alley if she's in a bad mood. The 400's were just awful coming on top of the burpees. Just a crusher of a WOD. Thanks, Coach! BW:174, YOA:57

Comment #123 - Posted by: john wopat at August 23, 2006 1:29 PM

22:55, 41 y/o, 185#
runs on TM at 1% grade.
splits: 4:03, 4:28, 4:43, 4:50, 4:50.
There's a clown lurking in my basement.

Comment #124 - Posted by: ACFD capt dan at August 23, 2006 1:45 PM


Comment #125 - Posted by: dennyy at August 23, 2006 1:48 PM

3 sets of:
10 Squats
10 Sit ups
10 Back Extentions

4 rounds for time of:
20 Burpees
10 Handstand push-ups
Run 400 meters
I only did 4 rounds in my lunch hour.
30 Minites

Comment #126 - Posted by: Ralph99mba at August 23, 2006 1:50 PM

32 min

Comment #127 - Posted by: PB1 at August 23, 2006 2:10 PM

#55 dammit: definitely, fun isn't it ;)
#81 mike (straps when doing dl): no sense in using straps. If your arms are lacking in strength why would you want to make it easier for them ...

As Rx'd: 19:30 exhausting.
Burpees and HSPUs broken (in sets of 3-5) and only getting down about 10-15 cm when doing HSPUs, but I am getting there. BW 108kg

Comment #128 - Posted by: juro at August 23, 2006 2:25 PM

Not proud to post 33:48. Maybe my stopwatch runs fast...I don't know where the time went. Subbed 40# db shoulder presses for hspu's on first round, then went to 35#ers for the rest.

Comment #129 - Posted by: Jeff A. at August 23, 2006 2:25 PM

I almost burpeed up my lunch on this one. 26:30 but the HSPUs were not full depth. Sort of disappointed with my time.


Comment #130 - Posted by: TK at August 23, 2006 2:26 PM

1R1 Paraloft
Lennie 28:00
Nick 18:30
Adam 21:30

Comment #131 - Posted by: Adam at August 23, 2006 2:34 PM

I am finally back after completing military training and being on leave. Today I completed 8 rounds of 65lbs Squat Thrusters, 10 reps and jumping rope in between rounds for 1 min. Since I have not had the time to do CROSSFIT, over the last 19 days I am feeling the workout today. Next week will be very interesting.

Comment #132 - Posted by: Adrian D at August 23, 2006 2:38 PM

1 wod after almost 2 months off - rock climbing road trip and emergency appendectmy (three days ago). scaled back to four rnds of 10 burpees/ 5 modified hspu/ 400 m jog: ~15 mins.

Comment #133 - Posted by: Thomas at August 23, 2006 2:41 PM


did thruster with pullups
squat rack HSPU
treadmill 1% grade 0.25 mile for 400m

Comment #134 - Posted by: Fireman Rick at August 23, 2006 2:43 PM

burpees broken into sets of 5
handstands (against wall)
partial rom (2 to 3 inches)
run around school (over 400 close to 500)

for 5 rounds of misery

time a disappointing yet glad to be alive 46:08
each rd 8:35/9:53/9:48/9:39/8:12
bwt 238 age 31

i am not gonna lie this one was hard and i am not gonna lie when i tell you that if burpees were a person they would not be my friend.

Comment #135 - Posted by: brian t at August 23, 2006 2:46 PM

WOD as Rx'd

Comment #136 - Posted by: dyagg at August 23, 2006 2:47 PM

28 y/o 170 lb 5’10” approx 12% bf
Warm up: 10 push ups, 10 sit ups, 20 squats, jog 400M

Five rounds for time of:
20 Burpees
10 Handstand push-ups (feet on truck)
Run 400 meters

Time: 38:39

Comment #137 - Posted by: Sesoku at August 23, 2006 2:52 PM

HOT POT OF COFFEE! As Rx'd 30:29. Burpees broken into sets of 10, HSPUs on wall - limited ROM, runs on the TM. HSPUs need some work, but I was happy to endure.

Comment #138 - Posted by: kcs at August 23, 2006 2:53 PM

45 yo 160#
First time I didn't finish burpees yelling out how much I hate them. First four 400m were longer than 400m so I could get back to my hspu location. HSPU against wall.
Burpees 1:05,1:43,1:57,1:55,1:45
HSPU :58,1:11,1:17,1:06,1:16
400 m 1:46,1:46,1:43,1:48,1:28

Total time 22:48

Comment #139 - Posted by: Jim D. at August 23, 2006 2:53 PM

Burgner Warmup
Handstand Practice

Comment #140 - Posted by: Matt Hehn at August 23, 2006 2:58 PM

There goes the neighborhood!

age: 43

5 rounds of:
Burpees (pushups kind, good form I think)
Handstand pushups(feet on back of couch,poor form)
400 meter run (approximately)


Neighbors in my new neighborhood witnessed me running out of my garage up the street and back again and into the house and repeat 5 times. My neighbors probably think I'm a lunatic.

Comment #141 - Posted by: NewMexicoJoe at August 23, 2006 3:00 PM

Run: Home to Brace Pt. (Beach Run) 52min

5-Press/5 Push Press/ 5 Press Squat @ 125lbs
20 Pull-ups
5-Press/5 Push Press/ 5 Press Squat @ 125lbs
20 Pull-ups
5-Press/5 Push Press/ 5 Press Squat @ 125lbs
20 Pull-ups
5-Press/5 Push Press/ 5 Press Squat @ 125lbs
20 Pull-ups

Comment #142 - Posted by: Matt Durham IAFF at August 23, 2006 3:03 PM

Four or five rounds (I lost track) in 34:38. I bet it was four, because I suck. Did the HSPU’s with the three band assist. (Thanks CrossFit Edna Valley) Burpies are da suck. That is all.

Comment #143 - Posted by: Neil at August 23, 2006 3:06 PM

28:43 as rx'd, this was a good one. Hotter than H-E-double hockey sticks out here in Okinawa, even at 5:50 AM. Tony's 2nd WOD and he did good with a 28:50, and it was great to see the boss out there getting some too. Good times.

CF Torii Beach

Comment #144 - Posted by: Jim_in_Oki at August 23, 2006 3:08 PM

Did three rounds; felt like dying; couldn't squeeze out one more burpee without passing out; pretty sure everyone at our gym thinks we are completely insane; love every minute of it.

time: 17:37

Comment #145 - Posted by: Kristi at August 23, 2006 3:10 PM

great work out... Any one in the Chico. CA area?

Comment #146 - Posted by: rhodes at August 23, 2006 3:14 PM

Anthony (BW=180)
Notes: as rx'd
Time: 31:16

Jodi (BW=110)
Notes: assisted hspu
Time: 32:35

Comment #147 - Posted by: Anthony B at August 23, 2006 3:25 PM

as rx'd
1. 3:47
2. 4:35
3. 5:07
4. 4:56
5. 4:45
TOTAL 23:10

Comment #148 - Posted by: JackM at August 23, 2006 3:27 PM

20:52 as Rx'd
That was awesome!!! Felt so good!!!

Comment #149 - Posted by: Chad Williams at August 23, 2006 3:36 PM

Minor knee pain so I did the following sub:
5 rounds for time:
20 Sit ups
500M Row

Time: 25:30

Comment #150 - Posted by: parker at August 23, 2006 3:41 PM

As Rx'd:
All burpees with push-up and clap.
HSPU full rom, forehead to floor.
Runs done outside.
Great Workout!!

Comment #151 - Posted by: chris l at August 23, 2006 3:45 PM

M-45, 6'2" 127lb.
Subbed wall balls for Handstand pushups (chronic shoulder injury)
low energy, up too late last night!

Comment #152 - Posted by: Rich at August 23, 2006 3:48 PM

M-45, 6'2" 127lb.
Subbed wall balls for Handstand pushups (chronic shoulder injury)
low energy, up too late last night!

Comment #153 - Posted by: Rich at August 23, 2006 3:49 PM

M-45, 6'2" 127lb.
Subbed wall balls for handstand pushups (chronic shoulder injury)
low energy, up too late last night!

Comment #154 - Posted by: Rich at August 23, 2006 3:49 PM

25:50 as prescribed. My HSPUs are still pretty weak in terms of depth.

Comment #155 - Posted by: Norma at August 23, 2006 3:51 PM

bw 160

total time 21:55

went down about half way on hspu's

least favorite workouts:
1. Burpees
2. Sumo deadlift high pulls
3. Squta cleans/Wallball (tie)

Comment #156 - Posted by: Chris S at August 23, 2006 4:00 PM

only did 2 rounds, with only 5 hspu, 3.5" from floor each rd.
I'm only posting this so that next time I do this wo, I can ridicule myself.

Comment #157 - Posted by: Brandon D. at August 23, 2006 4:02 PM

had to scale back, and too hot to run outside, so i used the rower; 10 burpees, 5 hspu's, row 400m. made it through the 1st round ok, but failed on the hspu's the other 4 rounds. total time 16:38, max hr 186, avg 168. the hspu's shouldn't have been a problem, but i was doing them full-range on the parallets at lunch along with pseudo planche pushups and some tucked planche work. my shoulders are shot.

burpees are fun!

Comment #158 - Posted by: Michael Leach at August 23, 2006 4:06 PM

This was a humbling workout.

I sub'd dumbell shoulder presses for HSPU. Started w/ 45 lbs., and ended up going all the way down to 20 pounders on the last set.

Time: 29:25

I am apprehensive with the HSPU's, mainly because I've never tried them. Does anybody have a recommendation for develeoping them. Should I try doing a few sets twice a week or something? Anybody tried anything to develop HSPU's?

Comment #159 - Posted by: donkadoo at August 23, 2006 4:06 PM


That was no fun.

Comment #160 - Posted by: Steamy at August 23, 2006 4:08 PM

CFWU (switched to GHD situps, much more difficult but better ROM)


lower back will appreciate the rest day. great workout

Comment #161 - Posted by: Eric at August 23, 2006 4:11 PM

bw 165#

as rx'd 17min 46sec

"your mom wants you to do crossfit"

Comment #162 - Posted by: bridges at August 23, 2006 4:16 PM


Comment #163 - Posted by: MSR at August 23, 2006 4:38 PM

used 15lb. db/hand for burpies
ran on treadmill becuase I was at the fire hall

Comment #164 - Posted by: AFT at August 23, 2006 4:39 PM

Never did a Burpee before...I hope to not do another one for a very long time. 35:17

Comment #165 - Posted by: B in DC at August 23, 2006 4:45 PM

around 22:00; analog

Comment #166 - Posted by: JB at August 23, 2006 4:47 PM

29:45 as rx'ed, tough one.

Comment #167 - Posted by: Sailorcrew at August 23, 2006 4:54 PM

I did the pack scale from brandx

3 rds of
20 burpees
10 hs pushups (legs supported up on my trashcan)
400m run

Comment #168 - Posted by: Nick at August 23, 2006 4:55 PM

Wt: 115 Age:28

4 rounds for time:
20 burpees
10 handstand push-ups
2 1/2mins stairs
time: 30:20

Would have done 5 rounds but got interupted by the kids.

Comment #169 - Posted by: melissab at August 23, 2006 4:58 PM

First time doing burpees....quickly found out they are not asthma friendly.

20 burpees
Sub'd 10 seated push-presses(95 lb.) for HSPUs
Run 400 meters

41:55 - Do I get a prize for having the longest time of the day?

Comment #170 - Posted by: Don King at August 23, 2006 5:03 PM

Age 35 BW 199

Leaned on Squat Rack for HSPUs
Subb'd 90s AirDyne sprint for last 4 rounds (knee pain)


Comment #171 - Posted by: Allan at August 23, 2006 5:03 PM

Ok this took me 42 minutes. I probably could have done the last round a little faster but anyway. Should i have done it like that or should i have worked more intense for fewer rounds?

Comment #172 - Posted by: Michael McElroy at August 23, 2006 5:18 PM


Comment #173 - Posted by: mike at August 23, 2006 5:18 PM

Ok this took me 42 minutes. I probably could have done the last round a little faster but anyway. Should i have done it like that or should i have worked more intense for fewer rounds?

Comment #174 - Posted by: Michael McElroy at August 23, 2006 5:18 PM

Today's WOD was extremely modified:

Three rounds for time
20 1 pood snatches L + R
10 burpees
1:30 minutes jump rope

Time: 20:50.84

Yes, everything was broken sets.

Comment #175 - Posted by: Kris at August 23, 2006 5:19 PM

10 min ellip wu 15/15. wod = 37:38 as rx'd. hspu felt tough--may have been shoes on wall sticking. one of those wods where after 1st round, can't see yourself finishing 4 more. hr avg 133, hr max 177.

Comment #176 - Posted by: kevin o at August 23, 2006 5:22 PM

8/23/06 7:00 pm

bw: 68 kg
age: 36


Haven't worked out in a while! Need to catch up.

Comment #177 - Posted by: Shane at August 23, 2006 5:27 PM

29 yrs old / 165 lbs

30 mins to complete this one.....kicked my but I HATE BURPEES!!!!!

**I suck at running so I had to sub 1 mile bike ride for last 400m run.

Comment #178 - Posted by: Pino at August 23, 2006 5:28 PM

Subbed 100 pound presses

5rds - Time 39:22

Bwt 244

Comment #179 - Posted by: Jeff Richardson at August 23, 2006 5:36 PM

31:55 (sub 25 lb. DB for HSPU)

Comment #180 - Posted by: hondaracer at August 23, 2006 5:47 PM

5 rounds
20 Burpees
10 Pushups with feet raised about 4 feet subbed for HSPU
400m run

Comment #181 - Posted by: Que Lindo at August 23, 2006 5:47 PM


Comment #182 - Posted by: Dave A. at August 23, 2006 6:11 PM


wow. HSPUs are normally my strong point for making up time. today I didn't even knock out the first set unbroken. should have gone to negatives faster instead of thinking I would snap back into my normal groove-- probably wasted 15 minutes trying to bang out reps that would never go.
Burpees mostly unbroken; runs slow.

Comment #183 - Posted by: Ben L at August 23, 2006 6:13 PM


modified wod for time constraint, lack of wall to support feet on and because I'm just not strong-done at highschool track as the hippie ultimate frisbee kids looked at me like I was an insane man

1/4 mile run
burpees (20)
one handed shoulder presses with 20# medicine ball (10 each arm)
1/4 mile run
burpees (5+5+5+5)
one handed shoulder presses with 20# medicine ball (10 each arm)
1/4 mile run
burpees (10+5+5)
one handed shoulder presses with 20# ball (10 each arm)
1/4 mile run

15:11 total

Hard work out but I feel invigorated. Thanks Coach!


Comment #184 - Posted by: MCORRY at August 23, 2006 6:28 PM

bwt 164lbs.@5'9" 32yo
Did everything as prescribed except for the handstands. I did the dumbell shoulder presses with 30lbs. each. 26:00. Weak!

Comment #185 - Posted by: Kevin A. at August 23, 2006 6:29 PM

Third WOD. 37min 46 sec. Burpees kicked my butt. Still haven't come down from this workout. 30 yrs. 155 lbs.

Comment #186 - Posted by: JAY M at August 23, 2006 6:31 PM

Wow that may have been the toughest workout I have ever done. My first for burpees, ugh.. I finished in 28:31. I bow to all that went under 20 minutes. I slowly subbed the hspu with more and more of an angle to favor making it easier, but still got the motion down.

Also 5 min wup on s bike, and 10 cooldown, afterwards I did a ton of ab work, and 15 pullups through various sets, 33222111. Cheers.

Comment #187 - Posted by: Tim at August 23, 2006 6:39 PM

oh.... age and bw, 25 and 225

Comment #188 - Posted by: Tim at August 23, 2006 6:39 PM

bw: 185

as rx'd: 26:08

Comment #189 - Posted by: rick510 at August 23, 2006 6:47 PM

should have pushed harder, but not really sure I could have.
Burpees are hands down my least favorite exercise ever.

Comment #190 - Posted by: a noble at August 23, 2006 6:51 PM

50 yrs, 69" 175#
8pm CST
Did all as Rx'ed at local track. In KS now, warm out. Still about half ROM on HSPU, at least 2 breaks per set. Burpees good to go. Still feeling intervals from Sunday on run, but form good.
Ate good chow, drank water, hit the rack. Thanks coach, good night.

Comment #191 - Posted by: monroe at August 23, 2006 6:54 PM

Almost forgot, time was 29:50

Comment #192 - Posted by: monroe at August 23, 2006 6:55 PM

54 y.o. 158lb 5'10

22:49 Did the hSPU using a smith machine as discussed in FAQ, substitutions. 440 (406m) rather than 400 meters.

Comment #193 - Posted by: Ken Davis at August 23, 2006 6:59 PM

21:34 - almost died.

not full on handstands though. only came down 3/4 and went all the way up. the run is where you make up the time.

did this at the gym while people gaped in horror as they jogged on their treadmills. idiot rat racers.

Comment #194 - Posted by: saggy at August 23, 2006 7:04 PM

Age 33
BW 265

burpees sucked after the first round, was crawling through them by the third round.

still doing the HSPU with my knees on a bench as my brute strength is not there yet.

I love this crossfit stuff and Ben's house of pain rules!!

Comment #195 - Posted by: Chris Shear at August 23, 2006 7:05 PM


Started drained and dehydrated...finished.

Comment #196 - Posted by: andrewb at August 23, 2006 7:06 PM

20:38 - burpees with pushup and jump, HSPUs nose to surface and 400 meter runs. PR on the burpees tonight - no breaks on any of the rounds! Burpees aren't one of my better movements. HSPUs suffered hugely from the pushup burpees; had to break every round.

Finally a respite from the moving misery of the past three days. Finished breaking down, moving and reassembling woodworking machines along with hauling more wood than I had a clue I owned. I also had the distinct "fingernails drawn against a chalkboard pleasure" of transporting four Siamese cats to their new digs - if you have ever have the pleasure of listening to screeching Siamese cats you know what I mean!

Comment #197 - Posted by: kelly moore at August 23, 2006 7:06 PM

I was kind disappointed in the video they all did great but it didn't prove if anyone really could do 5 sets of 10 handstand pushups. I have always had my doubts since I work in a gym and can't think anyone who I believe could even do 10 not to mention sets of 10. I can do 0 a fact I don't expect to change for a long time, if ever. I hoped the video would dispel my doubts, it didn't

Comment #198 - Posted by: jimmiepop at August 23, 2006 7:12 PM

3 rounds, short runs, elevated feet pushups.

Comment #199 - Posted by: Redding Mark S at August 23, 2006 7:13 PM

forgot to post my time.


Comment #200 - Posted by: Chris Shear at August 23, 2006 7:15 PM

32:06 and 3:20 of huffing, crying and puking.

Comment #201 - Posted by: Zarani at August 23, 2006 7:21 PM


That was a tough one!!

Comment #202 - Posted by: TonyR at August 23, 2006 7:26 PM

2nd wod for me. wow, i've gotten out of shape. good thing i'm hard headed...i'll catch back up with you guys sooner than later.

started off thinking i was going to do the scaled down "pack" version with 3 rounds. quickly decided on 10 burpees instead of 20, then realized 2 wall assisted hspu was all i could do, so swapped to elevated pushups. 1/2 mile wasn't so bad since i ran 1/8 mile out from the house AND WALKED 1/8 MILE BACK. geez what a wimp.

15 minutes for two buttercup rounds but in my current shape it was actually a good workout. i was sweating like a pig and got my heart rate way up.

carol kicked my butt and did 3 rounds in about 19 minutes, 10 burpees instead of 20, elevated pushups because she could only do one wall assisted hspu, and ran the entire 1/4 mile each of 3 rounds. this was her first crossfit wod.

Comment #203 - Posted by: hammy at August 23, 2006 7:33 PM


Several of my friends can complete 10 hanstand push ups

Brendan G did a set of 14 for a PR yesterday
Patrick B has a PR of 25.
Nicole i believe has a PR of 18
I believe the record at my gym is at 34.

Is is possible? yes. Is it easy? No

Good luck on getting your first....hint start working the negative or as you saw...use your friends for assistance

I may be off by one or two reps on these PR but either way.....get some, go again.

Comment #204 - Posted by: hollis at August 23, 2006 7:45 PM

31:20, subbed 100lb. shoulder press for HSPU's. Kicked my ass after a sleepless night at the firehouse. Got lots of funny looks at the gym, especially when I curled up and cried for my mommy while sucking my thumb. Burpee, thy name is evil...Get some.

Comment #205 - Posted by: FireSmac at August 23, 2006 8:01 PM

Did my first Diane with HSPU (albeit partial ROM) and modified weight.

Deadlift #105
HSPU (partial ROM) + 5 SH Press with 20#db


It's a start.

Comment #206 - Posted by: Laurar at August 23, 2006 8:02 PM

Age: 25
BWt: 140

5 rounds of:

20 Burpees
10 Shoulder Presses w/ 25lbs. dumbbells
.25 mile run on treadmill

Time: 29mins 50secs

Slightly modified. Assisted HSPUs by hanging my feet on a Smith machine bar seemed too easy, so I did shoulder presses with two 25lbs. dumbbells instead. After round 3, I stopped trying to do this workout for time and went into survival mode, just trying to finish. I hate running on a treadmill, but it was the only way to accurately run 400 meters today (more or less).

Comment #207 - Posted by: Darrin at August 23, 2006 8:10 PM

Go Laura!!

I'm still waitin' to get off of work to do this. Planned my .25m course and everything.

Comment #208 - Posted by: treelizard at August 23, 2006 8:37 PM

HSPU assisted

Comment #209 - Posted by: Jodi at August 23, 2006 8:45 PM

Almost as Rx'd, except I didn't do the run. Instead, I rowed 1000m, which really kicked my butt. I came VERY close to visiting Pukie, which cracks me up. Anyway, time of 21:22, consisting of:

20 Burpees
10 handstand pushups
1000m row


Will like the rest day tomorrow!

Comment #210 - Posted by: Marc at August 23, 2006 8:45 PM

Age 50/BW-240#
I hate burpees! Now I feel better.
Subbed 500 meter rows for runs and elevated leg pushups for HSPU. 46:05 Did I say burpees SUCK?

Comment #211 - Posted by: stan k at August 23, 2006 8:51 PM

33:53 for 4 rds. only...HR avg 153 max 179
Runs on treadmill, HSPU's unassisted against the wall w/ only about 4" depth & burpees were solid! Stopped after 4th rd. since I just did Monday's WOD yesterday. Wanted to have a little left in the tank to work on deadlifts.

Comment #212 - Posted by: Mike Scott at August 23, 2006 8:58 PM

Thanks so much for the video. I was feeling pretty slack and thinking about skipping the WOD today, but I watched those ladies do it and I thought, "OK, me too!" Ladies, y'all kick some serious tail!

Comment #213 - Posted by: Kim at August 23, 2006 9:01 PM

as rx'd: 27:26, hspu were quite difficult after burpees, made rom not-so-good on most but offset by the fact that about 1/4 were unsupported (i.e. no feet on the wall)

Comment #214 - Posted by: mfbunch at August 23, 2006 9:04 PM

Kyle, Matt and Katie
(not full ROM for HSPU)

Comment #215 - Posted by: Katie Jo at August 23, 2006 9:24 PM

Subbed elevated pushups for HSPU's, back tweak is becoming a full-on injury; I can hardly walk or stand without nasty pain. Sitting, lying down, and running are all a great relief.


Suzanne did the whole thing, same time, regular pushups! At the beautiful Station House Inn, South Lake Tahoe.

Comment #216 - Posted by: mas at August 23, 2006 9:31 PM

CFWU X 1 sub goodmorning 45 lb for GHD
about 1/2 of the recommended pullups and dips

Comment #217 - Posted by: bh smith at August 23, 2006 9:31 PM

So I thought I was in decent shape. Lifting weights, running, sprints, playing hockey, ultimate frisbee.........well I'm a girlyman after being introduced to crossfit.

Burpees hurt....bad.

5 rounds @ 23 mins.

Comment #218 - Posted by: Reno at August 23, 2006 10:40 PM

Did Coach Rip's Starting Strength workout at 1800

squat: 195
press: 105 (had to push press the last couple reps, shouldn't have added weight today)
pwr clean: 155

Did today's WOD at 2230

Subbed 2 min rounds on the heavy bag (working mostly legs) for the runs.


the earlier presses killed my HSPUs. Mostly full negatives (hands to shoulders) and partial reps on these.

Comment #219 - Posted by: J Jones at August 23, 2006 10:46 PM

Thanks TreeLizard!


I could have done this 20 burpee / 10 hspu thing with the class, but I had my heart set on trying Diane - I just got my HSPU skills and wanted finally get this one under my belt.

Comment #220 - Posted by: laurar at August 23, 2006 10:46 PM

went climbing.

Comment #221 - Posted by: John Seiler at August 23, 2006 10:53 PM

just 2.5 rounds, it's a half week for me

HSPU's offa my bed (it gets a lot harder the closer you put your hands to the object you're leaning off of).

I did have to stop and fumble with my keys before each run (yes, I am that paranoid that I have to lock my door when I leave for one minute, but I'm also jogging at 23:30, so...) I also lost some time turning on music and turning up the swamp cooler, but whatever.


Comment #222 - Posted by: treelizard at August 23, 2006 10:56 PM

Burpees chest to floor to arms overhead. HSPUs forehead to floor. Treadmill.



Comment #223 - Posted by: Dan Silver at August 24, 2006 12:27 AM

My 2nd CrossFit WOD ever. :)

Subbed jumping chin-ups for the HSPU for lack of safe equipment and not wanting to run back indoors covered in mud. I need work on my CUs anyway.

30 min flat
Full burpees with the pushup and jump
500m run instead of the 400 (convenient lap of a local oval)
Jumping chin-ups instead of HSPU

For the people having trouble with burpees, here are some helpful tips someone once passed onto me:

Burpees are all about rhythm and momentum. Counterintuitively, it's easier to jump to full hight from the squat and land into the squat than it is to stand, jump, land, squat. Work on minimising the number of discreet motions. If you can make the movement from plank to jump one seamless motion, you can reduce your pauses to one - at the bottom of your landing before going out to push-up again.

When you've got your motions smooth and continuous your breathing falls into place and everything comes together a lot more easily. Your brain will tell you to slow down and pause between the component movements, just ignore it. ;)

Comment #224 - Posted by: Pinstripes & Pedals at August 24, 2006 2:49 AM


Sub 500m Row for Run
Burpees no clap after 2nd Rd
HSPU on Wall 1/2 ROM
Row Splits Drag 4
153.1 24
156.2 23
155.4 23
157.8 21
155.3 24

Yep, I still hate Burpees!

Comment #225 - Posted by: Adc(Crossfit Sdyney) at August 24, 2006 3:25 AM

115 degrees (at least) at noon in Baghdad today!! All treadmills are broken so had to do 400s outside. Was a scorcher!

HSPUs assisted with feet on squat rack bar at neck height
400m runs outside

AM: 27:30
MSG M: 25:30

Happy tomorrow is a rest day!

Camp Liberty, Baghdad

Comment #226 - Posted by: Ann Marie at August 24, 2006 4:01 AM

28:08; 400m estimated.

Comment #227 - Posted by: Ben B. at August 24, 2006 5:06 AM


Comment #228 - Posted by: Deuce at August 24, 2006 5:36 AM

3 rounds 26:12

This HUMBLED me. While I’m strong like bull, I have NO endurance. Burpees (first time ever) damn near killed me all broked, I was happy that I managed to do 2 at a time. Can only get better!

Comment #229 - Posted by: BBH at August 24, 2006 5:36 AM


runs on treadmill
substituted shoulder press at 110LB for hspu

that hurt

Comment #230 - Posted by: Boise Mike Mc at August 24, 2006 5:37 AM


Comment #231 - Posted by: *****TROOPER***** at August 24, 2006 5:39 AM



burbee with pullups

run on treadmill with 1%

post 134

Comment #232 - Posted by: Fireman Rick at August 24, 2006 5:54 AM


HSPUs with toes on top of brick wall for minor assist.
400m runs on track.

Comment #233 - Posted by: Karl Blanke at August 24, 2006 6:00 AM


HSPU's assisted with heel hooks on pull up bar
Sprints @ PT this morning
400m on track

Comment #234 - Posted by: Brandon B. at August 24, 2006 7:28 AM

404 - 29:40 (outside)

377 - 26:40 (subbed 50lb db press for hspu)

Comment #235 - Posted by: df404 at August 24, 2006 7:42 AM

As Rx'd 24:16

Comment #236 - Posted by: Dan S at August 24, 2006 7:45 AM

As Rx'd 25:13

Comment #237 - Posted by: shawnT at August 24, 2006 8:01 AM


2 sets as rx'd (full ROM HSPU, burpees with no push-ups)
2 sets with 20 burpees no push-ups, 20 push-ups, 400m)

Time- 20:40
Holy crap that was hard the day after 19/08/06 WOD!!!MY TRAPS ARE FINISHED!!

Comment #238 - Posted by: Marc at August 24, 2006 8:02 AM

36:16 push-up burpee's, 20 lbs miltary press, 500 yard runs.(didn't want the gym to start charging me rent so I did the miltary press instead of HSPU.. gonna try to do those today.

Comment #239 - Posted by: docg at August 24, 2006 9:15 AM

as rx'd 27:23 nose to floor hspu, 1/4's were slow.

Comment #240 - Posted by: brent colson at August 24, 2006 9:25 AM

25:48 as rx'd but HSPU's only half ROM. Yeah Burpees, I mean, rest day!

Comment #241 - Posted by: steve hb at August 24, 2006 9:28 AM


Comment #242 - Posted by: Steve T at August 24, 2006 10:08 AM


Comment #243 - Posted by: ChadC at August 24, 2006 10:19 AM

age 41
bwt 200

Broke my ankle playing PSSSBL baseball last night. No-weight bearing cast for 6 weeks and no pedaling or anything for legs and cardio.

Any ideas on staying semi fit while I heal???

Comment #244 - Posted by: jim cullinan at August 24, 2006 10:44 AM


Subbed 60 & 50 lb DB's for HSPU

Runs on Treadmill.

Comment #245 - Posted by: Rook at August 24, 2006 10:50 AM

30:15 (did 20 HSPU first set, oops)

Comment #246 - Posted by: Doug at August 24, 2006 10:55 AM

bw 175#s
34 yoa

16:56 the HSPUs were assisted on the wall and not quite full range of motion.

Comment #247 - Posted by: lawman698 at August 24, 2006 11:43 AM

Full CFWU, then:

20 burpees (blecch)
10 two-stair pushups (feet up two stairs)
500m row
20 broken, awful burpees
10 one-stair pushups
400m run
20 even-worse-than-that burpees
10 50-pound shoulder presses
400m run

32 minutes?

Comment #248 - Posted by: rfs at August 24, 2006 12:33 PM

3 rounds, feet on top of back of parkbench for psps, total time 14:27 runs = 400m each

Comment #249 - Posted by: texasmick at August 24, 2006 1:14 PM

As rx'd

Comment #250 - Posted by: Tortuga at August 24, 2006 1:21 PM

As rx'd

Comment #251 - Posted by: Laramee at August 24, 2006 1:27 PM

#251: Lord in heaven how did you do this one so fast!

subbed 15 elevated v-pushups for HSPU.
Everything else as rx'ed: 25:32

Comment #252 - Posted by: Y. Zhou at August 24, 2006 1:32 PM

Man, I don't know whose body I was lugging around today! I had no energy and though Pukie was going to get me in the first round. Had my feet on a high counter and did push-ups on parallettes.

Comment #253 - Posted by: Steve Mazac at August 24, 2006 1:43 PM

44:37, i'd say 50% of the handstand pushups were without a wall! YAY :D

Comment #254 - Posted by: Frank at August 24, 2006 1:54 PM

Working into it...
10 Burpees
45lb overhead press
run up 5 flights of stairs

Comment #255 - Posted by: Charlie5 at August 24, 2006 1:58 PM

no chance at doing this workout for real. working too much, sleeping too little...


15 burpees
10 dumbell presses (35lb presses)
2:00 on stationary bike

~30 minutes. i felt really heavy today doing burpees... good workout though.

Comment #256 - Posted by: christopher at August 24, 2006 2:25 PM

43:35 BW ~218
Burpees w/pushups - last rounds varied where jumped (forward,backward,sideways). 20/8-7-5/8-7-5/8-7-5/8-8-4.
HSPUs - feet to wall, partial range. 4-6/5-5/5-5/5-5/3-4-3.
425 meter runs - up two flights of stairs.

Comment #257 - Posted by: Patrick at August 24, 2006 2:40 PM


sgb wu x 1

burpees x 20
hspu 5/5
C2 500m row

above x 5

Comment #258 - Posted by: *******parksurg******* at August 24, 2006 3:35 PM

~27 minutes

20 burpees
10 HSPUs (ROM way worse than a few months ago--need to keep working on it)
.25 mile run on treadmill

People at the gym thought I was insane...kept going from treadmill to aerobics room for burpees and HSPUs. Sweating and breathing like a maniac.

Comment #259 - Posted by: emily h. at August 24, 2006 3:47 PM


Comment #260 - Posted by: nsb at August 24, 2006 5:11 PM

5 rounds
20x burpee pullups
10x self assisted HSPUs
400m row


Comment #261 - Posted by: ACFire_Ben at August 24, 2006 5:42 PM

5 rounds
20x burpee pullups
10x self assisted HSPUs
400m row


Comment #262 - Posted by: ACFire_Ben at August 24, 2006 5:43 PM

Bw 200
44 yr
Run 2 mi. to the gym
23:08 as Rxed ( poor ROM on the HSPU )
Run 2 mi. home.

Comment #263 - Posted by: Rick at August 24, 2006 6:31 PM

BW 128

subbed 10kg DB presses for HSPUs

Comment #264 - Posted by: Alicia Zhuang at August 24, 2006 6:38 PM

Matthew 39/10.7%/78.1kg: 24:20.
George about 10 seconds more.

Tough, but good workout.

Comment #265 - Posted by: Matt Townsend at August 24, 2006 6:39 PM

#251, You're only lying to yourself.

Comment #266 - Posted by: bob at August 24, 2006 6:44 PM

BW: 170lb
Age: 31

Modified CFWU x2

As rx'd 21:37.

My first official post-workout dry heave courtesy of Crossfit.

Comment #267 - Posted by: LMD_Mike at August 24, 2006 7:17 PM

20 burpees
10 55lb db press
run 400m
Time = 29:57
bw = 196

Comment #268 - Posted by: JT Calgary at August 24, 2006 7:29 PM

First Time Crossfitter - Almost passed out! Loved that it only took half an hour. Got into it after seeing the results from Deli. I will try to keep it up - I think you must just get hooked!

Time - 31:50
Feeling good!
Subbed H.S push-ups for push-ups with feet on ball.
Ran 400m @ 6.0 - 6.5

Comment #269 - Posted by: Mandy Lane at August 24, 2006 8:25 PM

28:35 as rx'd

Comment #270 - Posted by: Deli at August 24, 2006 9:01 PM

40 minutes; 4 rounds; sub'd 100 jump ropes for 400 meter run and light dumbell presses for handstand presses.

Comment #271 - Posted by: rmbo at August 24, 2006 9:50 PM

As RXd: 28:42


Comment #272 - Posted by: zman at August 25, 2006 1:52 AM

20/10 20/10 20/7 15/5 15/5

Comment #273 - Posted by: LMD Kevan at August 25, 2006 2:26 AM

Wow, that was hell. I am completely humbled, again.

subbed row machine (500metres) for running.


Comment #274 - Posted by: Edmund Vega at August 25, 2006 3:31 AM

AS rx'ed: 32:19

Comment #275 - Posted by: Rob F at August 25, 2006 5:18 AM

as rxd, 34.45

Comment #276 - Posted by: patb at August 25, 2006 5:47 AM

Did "Helen" today before deadlifts:

3 rounds for time (approx 17:00 - my watch reset):
400 meter run
1.5 pood Kettlebell swing x 21 (used 50lb dumbell)
Pull-ups 12 reps

135 x 3
185 x 2
205 x 2
225 x 2
245 x 1 x 4
275 x 1

Comment #277 - Posted by: MJB at August 25, 2006 5:55 AM

CFWU 3x15
As RX'd, on treadmill however...
That was an awesome workout. First WOD after my 31st B-day. Hoorah beer!

Comment #278 - Posted by: John H at August 25, 2006 6:12 AM

Tommy A: 31:40

JT: 35:30

Gotta love any workout where sprinting 5*400M is the "rest" portion

Comment #279 - Posted by: Tommy A. at August 25, 2006 6:28 AM


sub'd sprawls (chest to floor) for burpees and bag work for run.

I can usually bang out 10 HSPU pretty easy but today I had to break every set.

Comment #280 - Posted by: kramer at August 25, 2006 10:52 AM

That was very hard but an awesome workout, puked afterwards : 22:00mins.

Comment #281 - Posted by: Gavers at August 25, 2006 2:43 PM

Paul and Jen: 19:45

Comment #282 - Posted by: paulf at August 25, 2006 3:29 PM

cfwux2 (-pullups)

hspu, partner assist

Comment #283 - Posted by: Megan S. at August 25, 2006 4:54 PM

3 Rounds:
20 Burpees
10 Mil Press w/ 40lb db
Run 400m

Comment #284 - Posted by: Brian M at August 25, 2006 5:18 PM


HSPU's with toes on bar in Smith Machine.

This WOD was a personal victory for me. During round 2 I told myself I could only do 3 rounds. Later I told myself I could do the burpees without the pushup or jumps. I fought through it all and finished. Felt terrible and great afterwards. Hardest WOD in my 5+ months of CF.

Comment #285 - Posted by: Brandon C at August 25, 2006 5:31 PM

As Rx'd 20:59

Comment #286 - Posted by: Kyle Felmley at August 26, 2006 8:38 AM


Comment #287 - Posted by: Dylon at August 26, 2006 9:17 AM

Five rounds for time of:
20 Burpees
10 Handstand push-ups(70 deg fronts/45 deg/65lb press - last 3 sets
Run 400 meters

Comment #288 - Posted by: homerba at August 26, 2006 10:30 AM

only did 3 rounds
as rx'd

Comment #289 - Posted by: AJonusas at August 26, 2006 11:45 AM

30:32 outside in south florida mid day heat. thats my excuse why this hurt so bad and i'm sticking to it.

Comment #290 - Posted by: mrader at August 26, 2006 12:04 PM

30:32 outside in south florida mid day heat. thats my excuse why this hurt so bad and i'm sticking to it.

Comment #291 - Posted by: mrader at August 26, 2006 12:05 PM

4 Rounds...thought or wished it was only 4; jeez I don't know if I could've squeezed out one more. Did run first, which I think upped the ante as well.
HSPU were unassisted, againt wall, and by last round, pretty much at complete failure.

Then went out for an 12 mile bike ride (completed in a hair over 45 minutes)....that's gotta count for the last round, right?

Comment #292 - Posted by: DaGunk at August 26, 2006 1:36 PM

20 burpees (no pushups)
10 handstands (on smith machine)
400 m on treadmill


Comment #293 - Posted by: anb6 at August 26, 2006 6:09 PM

only 3 rds. took a week off - bad idea.
time: 21:27

Comment #294 - Posted by: mwalker at August 27, 2006 5:36 AM

Olivia: 32 min.

subbed handstand push ups for push press
1st round 17.5lb
other 4 rounds 15lb

Comment #295 - Posted by: Mike_h at August 27, 2006 6:45 AM

28:07 as Rx'd
hspu w/ feet on smith machine

Comment #296 - Posted by: Meyer at August 27, 2006 8:21 AM

4 rounds
assisted hspu

Comment #297 - Posted by: Bryan at August 27, 2006 8:57 AM

HSPU with feet on panel truck
otherwise as RX'd

Comment #298 - Posted by: firedave at August 27, 2006 2:10 PM

34:45 WOD as Rx'd
fun fun fun

Comment #299 - Posted by: Max R. at August 27, 2006 2:16 PM


HSPU with feet on smith bar. not a great time, but this was the first time I did full burpees with the push up, I usually leave the pushup out.

Comment #300 - Posted by: Sharon M at August 27, 2006 4:53 PM

Worked with Konantz

Only did 3 rounds b/c Konantz wussed out.


Comment #301 - Posted by: Jay at August 27, 2006 6:11 PM

i hate a good way...haha


Comment #302 - Posted by: Gerrick Reyes at August 28, 2006 1:23 AM

Hello everyone!

Completed this on 28/08 was resting a couplee off injuries will catch up on all this weeks

Five rounds for time of:
20 Burpees with jump)
10 Handstand push-ups (assisted att level 19 on squat rack)
Run 400 meters (round block)

This killed me I think these long crossfits scare me so I avoid them a little will stop doing this as I think this makes these even harder.

Time = 25:54

London Crossfitter!

Comment #303 - Posted by: Lorenzo F at August 28, 2006 10:46 AM


Spent a few minutes in there proving to myself I couldn't even come close to doing HSPUs, so I subbed 75# military presses. I absolutely hate burpees more than any individual exercise in CrossFit. I'm not saying they are good or bad...I just hate doing them.

Comment #304 - Posted by: JohnP at August 28, 2006 10:53 AM

Resting a few injuries, including a bad wrist and forearm injury from BJJ.

Five rounds for time of:
20 Burpees
10 Handstand push-ups (assisted at level 15 on squat rack)
Run 400 meters (round block, which we measured out approx)

Time: 22.08

Comment #305 - Posted by: Christina Sklebar at August 28, 2006 11:01 AM


Five rounds for time of:
20 burpees
10 handstand push-ups
Jump Rope 200x

23 min, 42 sec

Comment #306 - Posted by: Jeff I at August 28, 2006 8:05 PM

BW: 180 lbs

20 Burpees
5 Handstand PUs
400 m

5 sets at 14:07

Comment #307 - Posted by: J. Spear at August 29, 2006 3:04 AM

as rx'd

time:20:36 ugh

Comment #308 - Posted by: Andrew D. at August 29, 2006 5:37 AM
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