I've been a lurker for a long time. For some reason, this particular mix of movement and music (the video) was powerful. The value of Crossfit is remarkable and it's more than just a physical experience.... clearly.

Just a thought.

Does any one know what I can substitute for the rope climb?

9 rounds... are you kidding me.. I'll be lucky to complete one round... but now I want to know what the outcome of the experiment was... oh well

#3 KS

If you check the FAQ, it says to do pull ups with a towel or something like that....

Kudos for taking part B. That was strong work, and you look bent. Really not looking forward to it tomorrow. Gotta come up with a sub for rope climb though.

I think we are all curious to hear the final results of continued study. Please keep us posted.

Brendan, beastlike performance, wow. Paul

Interesting video, are we going to get to see the pre- and post-exercise EKGs?

What is the height on the box jumps?

wow. inspirational to see Brendan grind it out at the end. actually brought a smile to my face to see him still banging out burpees when it looked like he could just as easily fall over. awesome work both physical and mentally.

How high of a box?

“this is just the first experiment”… I thought Brendan was created in an experiment?

Just recently started using the Zone principles as my nutrition main source (about 2 weeks now). Picked up the basics from CFJ issue #21. It's great stuff. Altough I do not yet feel the boost of energy that most people have talked about, I definitely feel it is having a beneficial effect in other aspects of my training. For example, I notice that I recuperate much more faster between workouts, my muscles aren't sore as long as before. There is one thing though...I find myself being hungry about 1/2h after each meal. I am 41yom and 180lbs, and I am currently on the 5 block plan with 2 block snacks. And on fitday.com, it tells me that my daily calorie intake is a bit less than what I burn. Should I switch to a 3 block snack? Any thoughts?

It will be very interesting to see the results from this EKG test.

For the towel pull-ups, whats the ratio per foot of rope? One full motion for one foot of rope or one full motion for two feet of rope?
Any ideas?

Wow! Very impressive. You could see that he had already slowed his breathing before they were able to connect all of the wires to the electrodes. I would be very interested to see how quickly his HR returns to normal. Excellent output!

Ryan.

Missed some postings...

Tuesday-
CFWUx2

Row 1100m
21-15-9 reps of 55# OHS & Decline situps
Row 750m
21-15-9 reps of 55# Thruster & Burpees
time= 23:20

Wednesday-
CFWUx2
"Elizabeth"
21-15-9 reps of Clean 65#
(63-45-27 reps) of asst dips
Time: 15:31

Soccer tonight

Erin

How many towel pullups to sub for the 15ft rope climb?
Thanks!

looks very interesting when I go back to work after vacation I'll get me and some of guys to run 12lead experiments and count our WOD's as CEU's

I found something "conclusive" from the experiment. Brendan is one bad m-f'er. Awesome output. We don't need a machine to tell us that.

Sub 15 towel pull-ups for each rope climb. Alternate the grip so that left and right get equal time at the top, as in rope climbing. You don't necessarily need to alternate every pull though.

Typically, box jumps are 20" to 24". Scale as needed by using a shorter box.

That's a 24" box Brendan used.

LOL, I think he was substantially recovered while they were still attaching the sensors. Maybe that'll be the experiment's conclusion: an elite CrossFit athlete can't be used for the study because they recover too fast.

I am blown away. Killer work Brendan. Can't wait to see the results of that study.

anyone know where i can get some cheap climbing rope? I've seen it go as high as $214 for 24 ft...214?!

shortly after i started crossfit, i had a physical at work. Dr's office called back telling me my "CPK" was elevated, i had no idea what it was, all they told me was that it was a heart enzyme, freaked me out, im only 22 at the time, and they made it sound like i had had a heart attack. i can confirm that these workouts raise CPK levels. next time physicals come around, im gonna go for a killer workout the day before, just to mess with the doc...

Mary C. is the bomb. I really miss her. She was gonna be my swim coach too.
TJ Cooper CFE

FYI...Just before I started CF, a couple months ago I had a physical. The Dr. thought I had a heart murmer. I had to get a EKG, Chest Scan, and a Echocardiogram. After all that they told me the supposed "murmer" was just a larger volume of blood than they were used to. I tried to be intense, but this was pre-CF days and I have definately upped my intensity since.

Looking forward to this tomorrow.

OK...What are the results of the experiment? I am quite intrigued...

Fantastic music selections.

Crossfit is the best workout program that I have ever followed in my 19+ year military career.

Thanks Coach!

cool video and interesting test.

lol that ECG looks like it was the first one ever made

OMG! did he make it? i am glad we are putting Mary's talents and information to use!
cool vid tony.

whats a double under?
also cant yet do towel pull ups or climbs anyone got a sub?

Double under is with a jump rope - make the rope rotate around your body twice in one jump.

Subs for double unders? I have no jump rope.

pukie might join us on this one...

Re Comment #22 DBradD

I guess it depends what you mean by "substantially recovered". Certainly his heart rate would have dropped from its highest peak during the WOD but his heart rate would still be elevated. But the main point here is that we do not know exactly what ECG changes they are looking at. Clearly they are not just interested in heart rate recovery rates or they could just get Brendan to wear a heart rate meter.

A stress test is useful as 30% of the population with confirmed artery disease will have normal ECG at rest, but 80% of these abnormalities will show during exercise. Those are slightly old Canadian figures but the point is made that doctors use stress tests to check for CHD. For instance an ST segment depression of greater than 2mm (the ST segment is part of the ECG curve) is used as an indicator of coronary heart disease (blocked coronary arteries). There are many others of course such as premature ventricular contractions. So we really do not know what the study is focusing on.

Coach has mentioned that many athletes he has trained have shown elevated CPK enzyme (creatine phosphokinase) levels that would indicate acute exertional rhabdomyolysis. And yet these athletes do not have rhabdo (rhabdomyolysis is the rapid breakdown of skeletal muscle tissue from traumatic injury, usually mechanical, physical, chemical or somebody not ready doing a tough CrossFit workout!!!). So maybe the standards on CPK need to be reviewed.

So I imagine this study is part of an attempt to understand what CrossFit does to the body and to maybe stop doctor’s over-reacting when extremely fit people turn up in their offices! Decades ago medical science used to be concerned with very low heart rates and I heard one anecdotal report of a pilot (who was a runner) being grounded for having a very low heart rate. While there are some problematic medical conditions that can cause low heart rates, we now know that low heart rates are common among athletes who stress their cardiovascular endurance and develop large stoke volumes (either through aerobic or high intensity interval training).

Brendon:

Awesome.

Great job B!

I'm still getting used to the set-up here at Osan.
4 rounds in 19min
Jump rope - Sub'd 60 singles
Burpees
21in box jump
95lb single rope pulldown (had to fight the cable-fly-guys for this one)

Almost finished with the formalities for CF Osan. Lots of interest already. Can't wait...
--Neil

I'm glad I chose today to visit the hairdressers! I wouldn't be able to do any of this with my current crop of injuries.

CFWU X3 (-pu)

14:54

WOD as modded:
rnds for 10 min: 8 tuck jumps, 8 burpees, 8 step-ups, 1 towel pull ups.

completed 4 rnds +8 TU, +4 burpees

Total time 24:54

9 rds as rx'd

25" box

5 rounds + 15 lateral tuck jumps and 2 burpees.

Lateral tuck jumps over 2 sandbags in place of doubleunders (those kicked my butt and I nearly fell over them many times). Burpees with pushups and jump (those hurt as usual). 20" box jumps (always my nemesis). 2 hands-only ascents/descents up and down an 8' rope, each ascent started from the ground in a seated position and ended seated on the ground (I wish there had been more rope climbs - it's the only thing I'm good at in this WOD!).

So I don't have a jump rope, or a rope to climb...so I just tortured myself with Fran. I did the Pack version on BrandX.

"Fran"
9 sets of 5
80 pound dumbell thrusters
Pull-ups

With a record breaking time of 28:46.84. Note, this is only record breaking because I have no prior record to break.

My knee will explode from all the impact of this work out. I know this sounds crazy, but any sub for all this stuff?

Interesting, but I doubt you'll discover anything new. Here are some PubMed citations of previous studies:

Cardiology. 1976;61(4):267-78.

Common ECG changes in athletes.

Hanne-Paparo N, Drory Y, Schoenfeld Y, Shapira Y, Kellermann JJ.

The various ECG changes found in a group of 3,000 healthy athletes are discussed on the basis of eight representative ECG recordings. The common findings were sinus bradycardia, atrioventricular conduction disturbances, left and right ventricular hypertrophy according to the accepted voltage criteria, right axis deviation, intraventricular conduction disturbances (mainly in the right side of the heart), and various disturbances of the repolarization phase. The literature on this subject is reviewed, and the possible mechanisms involved in production of the various ECG changes are discussed. It is pointed out that in the absence of other evidence suggestive of cardiovascular disease, these changes should be considered as a normal variant and not lead to restriction of physical activity.

PMID: 138482 [PubMed - indexed for MEDLINE]

Sports Med. 1984 Sep-Oct;1(5):390-403.
The electrocardiogram and the athlete.Ferst JA, Chaitman BR.
Physiological adaptations of the heart to prolonged, intense physical training produce electrocardiographic changes considered abnormal in untrained persons. Increased vagal tone, anatomical changes in the heart, and other less understood mechanisms are thought to cause a spectrum of surface ECG changes characteristic of trained athletes. Arrhythmias frequently seen include sinus bradycardia, sinus pauses, and supraventricular ectopic beats. Conduction abnormalities such as prolonged P-R interval, first degree AV heart block, Wenckebach type I AV heart block, non-sinus escape rhythms, and intraventricular conduction delays of right bundle branch type are also found. Other commonly seen abnormalities include right axis deviation, increased right and left ventricular voltage, ST segment elevation, diphasic and inverted T waves, and prominent U waves. Changes in ECG parameters with exercise include a shortening of the P-R interval with a concomitant increase in the P wave/P-R interval ratio, improved AV conduction with cessation of Wenckebach phenomenon, and normalisation of ST segment and other T wave changes. Thallium scintigraphy and radionuclide angiography have been very useful in ruling out ischaemic heart disease in athletes with rest- and exercise-induced repolarisation abnormalities. Racial differences in QRS voltage and repolarisation changes have been documented. In summary, it is important to consider the type of physical activity, intensity of training, race of athlete, body habitus, and the time the ECG was obtained in relation to training in order to better understand the "normal' spectrum of ECG changes in athletes.

PMID: 6239355 [PubMed - indexed for MEDLINE]

Rev Esp Cardiol. 1998 May;51(5):356-68.
["The athlete's heart": most common electrocardiographic findings][Article in Spanish]

Boraita Pérez A, Serratosa Fernández L.
Centro Nacional de Medicina del Deporte, Consejo Superior de Deportes, Madrid.

The morphological and functional cardiac adaptations induced by physical training may be reflected in several athlete's electrocardiographic variants. Rhythm and heart rate disturbances are the most common findings, and sinus bradycardia is the most frequent adaptation. Non-specific intraventricular conduction delay and incomplete right bundle branch block are also frequent, but other bundle branch and fascicular blocks are extremely rare. While the atrioventricular conduction may be prolonged, the occurrence of first degree and type I second degree atrioventricular blocks depends on the individual's susceptibility. Advanced second and third degree atrioventricular blocks are exceptional, and when present, the possibility of underlying heart disease must be excluded. High QRS voltage is more frequent in male athletes, but its correlation with left ventricular hypertrophy is low. The ST segment elevation in the so called "early repolarization" pattern is typical of the athlete's electrocardiogram. Vagotonic or high T wave voltages and U waves are also frequent when sinus bradycardia is present. Tachyarrhythmias and increased automatism arrhythmias are rare and usually benign. The increased vagal tone is responsible for the suppression of the physiological and ectopic pacemakers. While Wolff-Parkinson-White syndrome per se does not exclude an athlete from sports activity, the risk of a sudden death makes it mandatory to perform an exhaustive cardiac evaluation. We may conclude that no sport can be considered arrhythmogenic or as a predisposing factor for malignant ventricular arrhythmias.

PMID: 9644959 [PubMed - indexed for MEDLINE]

Acta Med Austriaca. 1994;21(3):76-82.
[ECG of the athlete's heart][Article in German]

Pokan R, Huonker M, Schumacher M, Zweiker R, Eber B, Starz I, Klein W.
Abteilung Kardiologie, Medizinische Universitätsklinik Graz.

The athlete's heart is characterized by eccentric hypertrophy of all cardiac cavities and there is a close connection to increased tone of the vagal system. As a consequence, not only arrhythmias are observed in the ECG of healthy athletes, but also changes in the QRS complex and in the ST-T-segment. Left ventricular hypertrophy is diagnosed in ECG by a positive Sokolow-Lyon index. The frequent finding of a right ventricular conduction delay is possibly due to hypertrophy of the myocardium in the apex of the right ventricle. The causes of various T wave changes are generally unclear and await further diagnostic clarification. In cases when normalization of the T-wave deviation is observed under stress, such changes are of functional nature. Echocardiography is indicated in any case to establish the heart's size and function; hypertrophic cardiomyopathy has to be excluded. Frequent cardiac dysrhythmias found in athletes are sinus bradycardia and sinus arrhythmia, less often escape rhythms are seen. A arrhythmia more often found in athletes is the respiration-dependent simple atrioventricular dissociation. Also, escape rhythms are observed in some cases with ventricular origin. Finally, a pronounced vagotonia can lead to a prolonged conduction time; AV-blocks of all degrees of severity are observed in athletes. The functional character of these arrhythmias can be easily demonstrated by their disappearance under stress.

PMID: 7701923 [PubMed - indexed for MEDLINE]

Cardiology. 1993;83(4):268-79.
Electrocardiographic findings according to level of fitness and sport activity.Bjørnstad H, Storstein L, Dyre Meen H, Hals O.
International Cardiological Institute for Therapeutic Research (ICIT), University of Oslo, Norway.

We have investigated 52 ECG parameters in 1,299 athletes and 151 control subjects. Data on fitness were available in 840 athletes. They were split in three groups according to level of fitness and compared with each other and the control group with regard to the ECG findings. The most marked findings with increasing fitness were lower heart rate, increased prevalence of bradycardia, increased precordial ST segment elevation, and increased T wave amplitudes. Only slightly increased parameters of right and left ventricular hypertrophy were found. A highly significant correlation was found between fitness and heart rate, while no such correlation was found between fitness and the Sokolow index. The athletes were subdivided according to sports activity, and ECG parameters were compared in endurance athletes, ball players, strength athletes, gymnasts, and controls. Apart from a lower heart rate in endurance athletes and ball players as compared with strength athletes and gymnasts, few differences were found between the athletic groups. The heart rate is the most important parameter reflecting level of fitness and sports activity. The differences in ECG findings are relatively minor and do not distinguish type of sport activity.

PMID: 8281544 [PubMed - indexed for MEDLINE]

Scand J Med Sci Sports. 2001 Jun;11(3):149-55.
Echocardiographic and ambulatory electrocardiographic findings in elite water-polo athletes.Zakynthinos E, Vassilakopoulos T, Mavrommati I, Filippatos G, Roussos C, Zakynthinos S.
Critical Care Department, University of Athens, Greece.

The aim of this study was to investigate the echocardiographic and electrocardiographic findings in top water-polo athletes and test the hypothesis that their hearts exhibit dilatation associated with hypertrophy secondary to the mixed type (isotonic and isometric) of exercise they are subjected to. Eighteen athletes of the Greek national water-polo team and 15 healthy sedentary men serving as controls were studied. All underwent an echocardiogram, a standard 12-lead ECG and 24-h ECG monitoring. In athletes, as compared to healthy controls, an increase was detected in the following indices: left ventricular (LV) end-diastolic diameter index (EDDI-LV) (by 10%; P = 0.02), interventricular septal thickness (IVS) (by 32%; P<0.001), thickness of the posterior wall (PW) (by 29%; P<0.001), relative wall thickness (IVS + PW/EDD-LV) (by 12%; P < 0.001) and LV mass index (by 82%; P < 0.001). Mild asymmetric thickening of the septum (IVS/PW = 1.40 and 1.37) was measured in two athletes. LV fractional shortening was normal. Standard 12-lead ECG abnormalities (LV hypertrophy or abnormal repolarization pattern) were observed in 33% of athletes. Athletes had sinus bradycardia during day and night, respiratory arrhythmia (RA) (83% vs 40% of controls; P = 0.03) and sinus pauses (SP) (39% vs 0% of controls; P = 0.02), with occassional arrhythmias and conduction abnormalities. We conclude that top water-polo athletes have dilatation combined with substantial hypertrophy and normal systolic function of the LV In addition they present bradycardia, RA and SP, with occassional arrhythmias and conduction abnormalities.

PMID: 11374428 [PubMed - indexed for MEDLINE]

I could go on and on, but I think you get the point. A one subject "study" is fun, but not groundbreaking.

Wow! 2nd day and this WOD really psyched me out. I was excited to see something I could do with my sore right wrist and limited equip, but I was thinking there was no way I could get 1 round w/o pukie showing up. Burpees kicked my can, and I had to do towel pull-ups instead of rope, but chunked away until I got 2 rounds done. Was on box jump 4 of round 3 when the timer went off.
9 rounds!!!! Human?

age 41
bwt 211#
4 rnds

Complete as many rounds in 20 minutes as you can of:
15 Tuck Jumps
15 Burpees
15 Box Jumps
15 Pull ups

Rounds: 3 rounds and 15 tuck jumps, 15 burpees, 15 box jumps

4 rounds
+
15 DU's
3 burpees

5 rounds - just over 20 minutes to finish last round.

No rope to climb. I used the lat pull-down machine at the gym with a rope instead of the handle. 2x45# plates on the machine.

Feel sore from the past couple of days - I like it.

3.75 rounds, using rope from lat-pull-down machine,hanging on bar, alt arm pull-ups, for rope climb.

Speaking of knees blowing out: I was doing the double-unders on a sit-up mat (for shock absorption), and I still tweaked my knee. Made the double-unders take forever it seemed (favouring my knee). Still, an ass-kicker.

AL

few pullups shy of the completing my 5th round.

I'll be interested to see about the results, but I just have to say nice f'n job Brendan!

41/M/170

20 minutes of:

15 tuck jumps
15 burpees
15 box jumps
15 towel pullups

4 rounds + 2 tuck jumps

After catching my breath, which took a while, finished up with 5 muscleups, 10 ring dips & a 400

160#/43/M

3 rounds + 1 double unders + half burbees
scaled pull up to 2 sets (5 reps) per hand since rope killing my hands.

Used the pull rope hand on bar as well...although I think raw natural rope is better than synthetic nylon, which is slippery.

Feel'in nice and cooked after that.

Stretching, Row 5 minutes, Sit-ups, Back extensions

4 rounds + 10 double unders (subbed 10 towel pull-ups for 15 ft rope climb)

subbed pullups for rope climb

6 rounds + 8 double unders

5 rounds flat
subbed 10 deadhang towel pullups for rope climb
20' box jump

Row 500m
CFWUx2

1/2 intensity cycle:
3 rounds + 15 double-unders

Cool down: Row 500m, stretch

and did 10 towel pull-ups for rope climb

31/M/175

day 2 of CF
cfwu x3
4 rounds, did double unders every 3rd jump because I'm still too uncoordinated for consecutives.
No rope/pullups for me at home so I subbed situps simply because I hate them/suck at them so much.

I just finished BFL x 12 wks, went from 22%bf down to 14% in 12wks (while raising lean mass 9 lbs) and looking to CF to take me even further.

It's getting bad now, I posted last night (and it was harmless) and it got pulled. That's worse than putting together a big post and it not even making it to the board.

5 rnds + 15 tuck jumps and 5 burpees

Brutal!

#42 Kirk

Pick a WOD you are not very good at and practice or just use the WOD from a year ago which for this day would be:

Complete as many rounds as you can in twenty minutes of:
65 pound Hang squat clean, 12 reps
7 Pull-ups

Post rounds completed to comments.

Since I haven't jumped rope in years is it possible to replace the 15 DU with 15 singles until i get it down? or maybe even a 2:1 ratio? Thats really the only thing I cant do (aside from rope climb but ill sub in towel pullups ;) )

oh yeh, what if you cant do 15 towel pullups consecutively? I can only do about 10 in a row when I first start out...should i split them up?

Nine rounds? Brenden's wires were not for testing, but to re-charge the superhuman borg that he is.

3.75 rounds here.

I'll do better next time.

Me: 40yo/M/5'10"/190lbs

WU: run 1.5mi

CFWU 3 sets / 15 reps per set

WOD: subbed 15 towel pullups for one rope climb

4 rounds + 15 double unders = 22:37 (should have used the countdown feature on my watch instead of the cronograph)

1st round: 4:13
2nd round: 5:39
3rd round: 5:47
4th round: 6:36
5th round: 1:02 15 double unders

Had to do fist push ups during burpees because my wrist does not bend well yet due to recent wrist surgery.

Burpees are called burpees because you burp up your last meal when performing extend reps.

Cooldown: walk 1.5mi

Have Fun, Train Hard,

Billy

31yo/m/211#

Sub 60 singles for double unders
Band assisted Towel pullups

3 rounds + 60 single, 15 box, 15 burpees, 10 towel pu.

This sucked, made me feel weak. I'm ordering a captain of crush today and skipping rope all week.

33/M/170

This was a great workout.

5 rounds + 15 double unders, 15 burpees, 10 box jumps and time ran out. Almost 6 rounds.

We are moving into a new house today so I did not push myself to the max. Next time I will be shooting for 7 rounds.....

How can I get this version of "Comfortably Numb"? This song really got me psyched!

28 yom, 185 lbs

Strict PU for rope climb

3 sets + 15 double unders

did yesterdays WOD first

B- what a workout! Keep it up!

tuck jump, regular unassisted pullups
2 rds + 15 box jumps + 15 tuck jumps

Wow, that was a lot harder than I thought it would be...

4 rounds plus 15 double unders and 12 burpees

Subbed 15 pull ups for the rope climb.

3 rounds as rx'ed, then left knee really started to hurt...going to sub something else next time

as rx'd 5 rounds

As a kinesiology student at the University of Waterloo (Canada), I have used ECG recording systems where all the wires are attached to a small vest(about the size of a camelbak). It sends the data to a computer wirelessly. While it might be a little expensive for CrossFit to purchase, one of your many connections might have access to one that you can borrow. You'd have all the ECG data for the warmup, entire workout and immediate recovery.

5 rounds

m 34 bw 157 Year and half crossfitter.

This experiment was of particular interest to me. While undergoing my annual physical a few months ago, my Dr. hooked me up to an EKG. The EKG detected an "abnormality" in my heart. My Dr. then performed an echocardiogram (ultrasound of my heart) The echocardiogram revealed I have a very healthy strong athletic heart. The abnormality was a lack of fat on my chest and increased heart muscle. He said an abnormal EKG among lean fit athletes is common as the machine is designed for one with a very high body fat and needs to penetrate this fat to accurately read the heart.

40/M/213

Turned 40 two days ago. I gave myself a present of 1/2 "Angie" followed by a 5k, hilly, trail run.

Today 4 rounds + jump ropes, burpees and 6 box jumps. I hate burpees!!

I want to be able to do 9 rounds when I grow up!

WU
.5 mi walk on treadmill and stretch
subbed JKT for DU
subbed rope with pu
5 rds and 10 PU

My crew and I @ Bizfit Personal Training did 5 rounds and finished with Tabata Squats.

PPPPPPPPPPPPPPPPPPPPPPPPPPP

Subs: tuck jumps, ~18" bench, 12' rope.

7 rounds in 18:59

PPPPPPPPPPPPPPPPPPPPPPPPPP

37 m 175
As Rx'd
7 Rnds

46 yom 165#
subbed arms only climb up 12 foot rope.

6 round 19:48
tripped on rope when starting on round 7.
Hard part was the box jumps, which surprised me I thought it would be the burpees. Maybe it is because I did the box jumps before the burpees.

Unable to link to the dynamax website. Does anyone know if they changed their web address or name?

222222222222222
4 Rounds + DUs and 8 Burpees

What an @$$ kicker!!

Holy mother of metabolism!

Sub'd: tuck jumps for DUs, towel pull-ups for rope climb.

4 rounds, tuck jumps, and 4 burpees.

The towel pull-ups are great for grip training, though imho they are harder than rope climb.

160# 28yom

15 tuck jumps
15 burpees
15 box jump
15 pull ups

6 rounds + 15 tuck jumps

Ran the Army's Birthday 5k race on my post today.

22/M/177

20:28 - new PR and I even kissed pukie today!

Happy 232nd Birthday to the US Army btw!

Complete as many rounds in 20 minutes as you can of:
15 tuck jumps
15 Burpees
15 Box Jump
15 pull ups

Five Rounds

London Crossfitter!!!

Bwt: 132

As Rx'd:

8 rounds, 15 double unders, 15 burpees, 15 box jumps, 2 pull-up's

Was feeling a bit tired today, think I need to be eating some more food.

Whoa, when I opened the page I thought: "oh no, Brendan beat himself into a heart attack!" That workout was awesome Brendan! I can't wait to see the findings. I know for endurance athletes doctors often see weird heart behaviour, I wonder what high intensity short workouts do. I am both an endurance athlete and a Crossfitter so this should be interesting.

Adam Ulm
Crossfit Flood

forgot to mention, subbed 15 pull-ups for rope climb

5 rounds.

200lb/66"/38yom

subbed tuck jumps and towel pull-ups

3 rounds + 15 tuck jumps and 15 burpees

Bwt:162
My weight has been all over the scales for the past two months. Just trying to get ands stay under 159. Today work out I had to down scale so I could do it. 30 regular jump-ropes 15 burpees 15 box jumps and a small run to the weight room to do 15 assisted 80 off pull-ups. 2 complete rds just shy of 8 pull-ups to complete a third.

Much respect B, you're a sicko. 9 rounds is rediculous!

28 yom 225#
Subbed tuck jumps for double unders and used a tricep extension rope looped over a pull up bar for rope climbs.

Went 20:22 but finished 5 rounds. The "Spartan" in me wouldn't let me stop at 20 min without completing my pull ups! LOL

23/m/226#

CFWU 3x10

sub'd tuck jumps for double-unders and see-saw towel rows for rope climb

4 rounds, 15 tuck jumps, and 10 burpees

Man, one tough workout.
3 round minus the last rope climb.
finished with 3x5 weighted pull-ups
Let's do this one again
Have fun, Johan

J-wann, nice work, now I got a goal to beat buddy

M/48/5'10"/175

Complete as many rounds in 20 minutes as you can of:

15 Double-unders SUB 15 Tuck Jumps
15 Burpees
15 Box Jump
15 ft Rope climb, 1 ascent SUB 15 Pull-ups

5 rounds + 7 Pull-ups

pre-cfwux3
wod as rx'd-7rds+6du

28/M/185

5 rounds & 15 tuck jumps

5 rounds plus 6 double unders
du's as rx'd
box jump- 20"
kneeling push up burpees
1/2 way rope ascent (first time doing these!)

I wore boots, utilities, and the flak jacket for this one...

4 rounds as rx'd w/ a 50 yard run in between my "box" and my rope. 91 degrees here with plenty of humidity.

6 rounds on the last set of pullups.
I sub'd 15 pullups using a Gi grabbing the collars, instead of rope climb.

does anyone have the "spartan rules" post

5 1/2 rounds

15 Knee tuck jumps
15 Burbpees
15 Box Jumps
10 Chins

I have been working on my chins so I subbed those for the rope climb, since I didn't have a rope. Hardest workout I have put myself through in a while. I usually don't sweat much but I was sweating buckets today.

Anyone know any other good substitute from rope climb? Obviously, YMCA and 24 Hour Fitness do not have an area to climb a rope, but I am thinking of going to the place I used to coach gymnastics and cheerleading to do more of this. Post on here and let me know. Thanks.

Horray!!
I've been doing CrossFit for about 4 mo. and I finally got my husband into it!! We did the WOD together today and he was floored by the total body workout in such a short time!
Awesome workout! Thanks!!

6 rounds + 3 Burpees (24" box jumps). I was shooting for 7 full.

This was quite the butt-kicker, me and Corson went head to head and he passed me. Each exercise somehow just made the next one feel worse, and my jumps were bad today. Climbs felt better than in the past and double unders were pretty consistent. Burpees suck as usual, need to get better there so I can get 7+ rounds.

Pre-my new CFWU that focuses on my weak spots + KB work.
Post- bit of everything + stretching.

M/26/178
CFWUx3
WOD as Rx'd: 6 rounds (19.55)

post: OHS, ab work and push-ups

subbed jumping pullups for robe climb and single unders for jumprope. just started jumping rope and cant do a double under yet.

4rounds 15 singleunders and 5 boxjumps. feel like im about to puke. gotta love it.

also did 3 rounds of 15 pushup 15 dips and 15 jumping pullups first thing this morning. trying to strengthen my upper body i start with this everymorning. anyone got any thing i could add to this??

also since i havent posted it 22yo male/6'3"/270 pounds down from 315 since january. just started crossfit a week ago and gotta say these are some of the best workouts ive ever had and i actually look forward to my WOD. thanks so much Crossfit

M/39/220
5 ROUNDS +1

4 plus 12 24" box jumps for the following: 15 tuck jumps, 15 box jumps, 15 burpees, 5 1" thick hand over hand rope pullups. 5 complete rounds in 22:52 No priors. Thanks, Coach! BW:169, Y/A:58

I'm not saying that I could manage anywhere near Brendan's impressive performance, but I know I'd get yelled at for putting sloppy push-ups in my burpees. He was leaving his hips on the ground for the first several rounds. For some reason, they seemed to get cleaner in later rounds (possibly some off camera "support")

Oh -- and 5 rounds and change. I looked like a fool on the box at the end.

33M / 185# / CF #116 / CFT 825

Complete as many rounds in 20 minutes as you can of:
15 Double-unders
15 x 24in Box Jump
15 Burpees
15 ft Rope climb, 1 ascent

As Rx = 5.5 rounds (5 + DU & Box Jumps)

Box jumps before burpees due to gym layout.

Rounds 1 & 2 as rx'd (mostly single DUs)
Subbed Tuck Jumps on the rest

5 Rds.
+ 15 Tuck Jumps
+ 6 Burpees

Howdy,
Work
{Rope jumpx300; DB carry (40#er's)180'; Squatx100; DB carry 180'; PUx30; DB carry 180'; Ring dipx30 (20,10); DB carry 180'; Ball tossx30 (22#'s; 10'); Lunge walk 360'; DB curl and PPx30 (20,10,; 40#er's); DB carry 180'; Push-upx30 (20,10; feet and hands on chairs); DB carry 180'; (MU: bar; regular, thumbless grip,x1x6 SW/ trot 270'x6); DB carry 180'; Body extensionsx30 (from the knees); DB carry 180'; Squatx100; DB carry 180'; and Rope jumpx300}.
HR following ~170, and then 125, 105, and 100 with palpations @ 1:00 intervals.
Duration 41:00...

Comment #104 Alex
Here is the Spartan rules post.

Lactic acid is the Spartan's friend. The Spartan knows the value of anaerobic failure, and actively seeks it out. If he falls on his face, he waits only as long as necessary to move again before he continues.
The Spartan takes no breaks between exercises, unless it's to shove a non-Spartan out of the way.
The Spartan runs. He does not use Stairmasters, or stationary bikes, or ellipticals. He runs.
When the Spartan cannot run, he walks. When he cannot walk, he crawls. When he cannot crawl, he has failed.
The Spartan hits big muscles, like the back, the pectorals, the quadriceps and the glutes. He knows this means he is building functional muscle that will assist in the destruction of his enemies and in firing the production of testosterone (of which the Spartan has more
than the average man).
By contrast, the Spartan does not waste much time on small muscles. They will grow as the result of functional exercise that hits the big
muscles (see above). For example, the bicep is only useful in that it assists with chin-ups, and scaling enemy fortifications. Anything else
is vanity.
The Spartan abhors cables and machines. This is for two reasons. First, to activate stabilizer muscles, the Spartan must depend on
himself to balance the weight, not a machine. Second - look up the adjective "spartan" in the dictionary: "strict and austere." You
should be able to do a Spartan workout in a FOB.
The Spartan fears only one thing: his workout. The enemy pales in comparison to his workout. If he doesn't fear his workout, it isn't hard enough.
Puking is acceptable. Quitting is not. If he gives up here, he gives up in battle. This is unacceptable.
So nature abhors a vacuum, so the Spartan loathes missing a workout. A Spartan can complete a workout in his grandma's basement, a hotel room, or in a city park.
If the Spartan is not in pain during his workout, he is wrong.
The Spartan never cheats. He maintains proper technique throughout his training, because he knows that smooth is fast, and that he will be mocked mercilessly for "girly pull-ups".
The Spartan knows the value of the basics: the push-up, the pull-up, the chin-up, the sit-up, the squat, and the dead-lift. He also
knows the importance of variety, and seeks out different techniques mixing up the above.

6 rds plus 2 dbl unders
very tough and my arms are still burning.
20" box
unfortunately the dbl unders were what slowed my down. First two rounds were 15 straight but were slow to get them started.
pre: cfwu x 3
post: attempted DL practice but gripping the bar at 135# was out of the question.

OK, I'm still new here, but I tried to be as faithful to the WOD as possible, given that I'm nowhere near strong enough to do any WOD as Rx'd to date.

BWT 180#, 5'11"
subbed 30 singles for the double unders (can't do them yet, but I'm working on it)
15x21' box jumps
15x burpees
15x single rope pulldown @ 150#

3 Rnd's in 23:00. Yuck

Brandon
Is
God :)

34 y/o M 6' 195# No rope or suitable sub. Instead of 4 exercises in 20 min, I did 3 exercises in 15 min. I was able to complete 4 sets in 15 min.

43 yom 5'11" 230

4 rounds

How can it feel this good to hurt this much? Thanks CrossFit!

Tried to use step aerobic platforms stacked to 24" for jump box and got through 2 rounds before gym trainer made me stop and use a bench. Subbed 8 towel PU for Rope Climb. I am terrible at double unders.

6 Rounds + 2 double unders

5 rds. Sub'd 10x towel pulls for rope.

Good work Chad!

jeremy you win this time

200/M/26

15 tuck jumps
15 burpees
15 box jump
15 vertical bar pull ups

5 rounds + 15 tuck jumps, 5 burpees

Completed 7 rnds in 20:08

40 regular jump ropes as sub for double unders (don't quite have enough coordination to do double unders consistantly)

Used a sling leg slung over an air conditioner bracket on the second story of our barracks for the rope climb...Worked out great.

Very impressive stuff!! This must go in the top 10 brutal!

7 rounds

I have a 10 ft. rope and did L-sit climbs to sub for 15 ft. rope.

sub'd towel PU for climb everything else as rx'd
3 rnds + 15 DU
A little dissapointed but at least I have a bench mark to work with if we do this one again

Joel #122 that is brutal, what was the trainer's beef?

30/M/200

Bike to gym

CFWU x 1

Subbed rope climb w/ 15 towel pullups (tricep rope)

4.75 rounds + 4 pullups

Since Brendan got 9, I was gunning for 4.

Just to gripe and be a sally, I remember rope climbs being much easier than 15 towel pullups (bigger pulls, plus you get to use your legs). Either way, good times and the extra pause after burpees allowed me to keep my breakfast down.

26yoM
68kg
5'9"

AMRAP in 20 mins of;
15 double unders
15 burpees (all with press up, jump and overhead clap)
15 box jump (24")
15 pull ups

5 complete rounds plus 15 double unders and 11 burpees.

4 rounds completed of
15 Tuck Jumps
15 Burpees
15 box jump
15 towel pull ups

GREAT workout!

15 tuck jumps
15 burpees
15 stair jumps
15 foot rope-climb

4 3/4 rds. through 5 stair jumps in rd 5

6 rnds
No rope, so I did pull-ups sideways and brought it up to each shoulder 3 times.

41yom / 149

CFWU x3 x15 (x5 Pulls and dips)

WOD - 5 rounds on the nose
15 DU - Been practicing these first time within a WOD mixed with many singles but not bad
15 Burpees (yeah burpees is just wrong)
15 24" box jumps (missed one and came crashing down but continued)
15' Rope Climb - Used Tricep extension rope over pullup bar and did 10 pulls per round alternating one hand up and then the other

Post -
- One arm Pushups 3 sets (10,10,8) each arm
- TGU with 1 Pood 5 each arm
- One arm 1 pood swings 1 set of 10 each arm
- stretching..

Tough one!
Subbed towel pullups for rope climb

Finished 4 1/2 rounds plus 3 burpees

5.5 rounds

as rxd except no rope so 7 pull-ups instead

wp-

3 rounds

45 / 179

subbed 15 towel pull-ups for the rope climb

3 rounds plus double-unders, burpees, and 5 box jumps in round 4

Is there a black list now?
Why are my posts not making it through?

Really interesting video! As a team member developer of cardiac ecg diagnostic equipment, I have been thinking along these lines myself. I have helped develop two diagnostic ecg products. The first device modality, Stress ECG, is designed to non-invasively assess cardiac electrophysiologic abnormality at the point of maximum exertion. The second device modality, Cardiac Rehab monitoring, is designed to wirelessly monitor cardiac patients in a rehabilitation setting. From a Crossfit perspective, the first device has some unfortunate limitations in that it is biased towards measuring exertion done in a single exercise modal way. Typically, Stress ECGs are done on either treadmills or stationary bikes. Intriguingly, the Cardiac Rehab modality, while certainly not targeted towards elite crossfit athletes, acutally has features appropriate towards the study that this video endeavors to perform. The cardiac rehab product allows for wireless cardiac monitoring and it also allows for a session (think WOD) to be constructed out of specified excercise modalities. For example, one could specify and enter all of the "Filthy Fifty" exercise modalities into the session program, hook up the subject and run the custom session. A variety cardiac measurements will be recorded for acquisition reporting and viewing in realtime and post-acquisition. I've been thinking of bringing down the product to one of my Crossfit affiliate workouts, hooking everybody up, and seeing how it goes.

Fantastic WOD!
Loved last times video with the ladies!
Four rounds complete subbing 30 single unders (heavy rope) for the doubles (waterpolo player still not coordinated on land) and 15 towel pull ups for the rope climb (who seriously has a rope to climb?)
First post of many. Thanks for the support crossfit!

More thoughts. Fight Gone Bad is tailor-made for the Cardiac Rehab product. Each participant would have a program that reflects their specific order of the FGB exercise modalities that they will perform. Once participant session programs are completed, the trainer would wire up each participant and "admit" each participant to the "Class". The monitoring software is such that it will completely automate the workflow (ie; automatically time and transition the aquisition to each exercise modality in the order specificied for each participant)...

2 rds with dh pu's.

broke my toe so i have to adjust the wods, created a new one today of 5 rounds for time: 10 strict pull-ups, 10 KTE, and 10 ring dips. Arms felt as if they where going to fall off. Decided to name it after one of my ex girlfriends, "brittany". took 16.14, grip started to fail pretty quick

Day behind. "Elizabeth", details there. 14:40

4 rounds plus 15 double unders and 1 burpee. Subbed 7 towel ups for rope climb.

#142 Mark - I was wondering about this as well, and it sounds like you have very good idea for testing this. I'd be really interested in your result.

28yo M 170lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.

20 minutes of:
15 Double-unders
15 Burpees
15 Box Jump
10 Towel pull ups

3 rounds, + 15 double unders, 15 burpees, 15 box jumps
Foam roll after

M/26/195

subbed tucks for DU's and towel pullups for Rope

4 rounds + 15 DU's

5 next time for sure

50/m/167
wow, I had 3 different people ask if I was ok.
this thing was a smoker
15 tuck jumps
15 burpees
15 box jumps
10 pull up
5 rounds

I was a bit tired from work ,I pounded in 700 tomato stakes with a 10 lb post pounder.

6'1"/170lbs.

20 minutes of:
15 Single Unders
15 Burpees
15 Box Jumps
15 Towel Pull Ups

I completed 5 rounds in just over 20 minutes. Good, high intensity workout. My 6th day of CF

4 1/2 rounds exactly
as rxed (24" box)

cfwux3 (10 pullups/dips)
15 double-unders
15 Burpees
15 20" box jumps
10 towel pullups
4.5 rounds, finished off the 5th round in an extra 2 minutes.

45 202

15 towel pullups subbed for rope/ rest as rxed

6 rounds plus 15 double/tough one

15 DUs
15 Box Jumps (short box ~ 12")
15 Burpees
5 Towel PUs

2 rounds in 15 minutes. Was outside and probably would've gotten heat exhaustion or something from 5 more minutes.

second WOD: M/31/197lbs

made it through 4 and a half in 20 minutes with some substitutions (pull ups for rope climbs). Tough! But did it with some help!

Any suggestions for rope climb substitutes other than pull ups?

C

42/f/130

You people are killing me! I was dying 1/2 way through. Thought I did pretty good but wished I could've finished the last set completely. Come on here and find out you all are doing 5 & 6 rounds! I'm a wimp!

Subbed tuck jumps for DU's
subbed 15 pullups for rope climb
others as rx'd
box jump 24"

3x plus 15 tuck jumps

Had to do the wod at the local globo gym.
CFWUx2, WOD
4 rds, subbed (15)towel pull ups/rope climb
everything else as rx'd

#149: I'll let you and the community know how it progresses. I'll need to get my company's ok (shouldn't be a problem) and then its a matter of logistics. I'm pretty inspired!

5 complete rounds, I didn't have a jump rome or a rope to climb. But I subbed out with jump rope motions and see saw pull ups with a towel, I'd rather climb a rope.

Killer performance and video...

WTF is wrong with you guys?

;-)

25/F/110

Did my own workout today.

OHS - 45#x25, 55#x25, 60#x25, 65#x25
Bench Press - 45#x25, 55#x25, 60#x25, 65#x25
Kettlebell swings - 26#x100
Back Squat - 45#x20, 65#x10, 95#x20, 105#x10, 110#x10,
115#x20, 120#x10

Comment #106: I'm still thinking about those things (spartan rules)...it was posted last Saturday I think.

29/165
4 complete rounds
5 sets of jumprope, and burpees
5 reps of box jumps on 24" box

couldn't do DU's so did Single unders
and subbed rope climb for 15 reps of towel pullups.

37 190lb
as rx'd

5 complete rounds...mommy?

24/162

4 complete rounds + double unders and 6 burpees
Did 10 pullups on swingset in place of rope climb

Of course (Joemama) the ECG I ran was not meant to be "ground breaking".
Thanks TJ, the swimming offer is still open!
THE ATHLETE'S ELECTROCARDIOGRAM
This study was at first meant to be fun and of interest only. I hadn't expected it to be filmed, but once done I realized that it could serve a real purpose, i.e a means of warning the incredible CF athletes out there who may one day become the victim of a false label, i.e. "structural heart disease". An ECG is not enough; an echocardiogram will be definitive. So this is for all of you.
One thing I wasn't prepared for was the copius amount of sweat (duh). Brendan warned me prior to the workout, but when he plopped down in front of me, the electrodes simply floated away! Daniele and I had to mop him up before reattaching new ones. I was, however able to record one lead with stubbornly attached electrodes before the washout. His heart rate at 22 seconds post-workout was 150 beats/min. With all electrodes finally hooked up at 2.5 min. his heart rate was 95 bpm. There were no atrial or ventricular extra beats at resting or post-workout.
Brendan's resting ECG showed the following signs of an athlete's heart:
* Heart rate of 57 bpm (sinus bradycardia)
* Increased QRS amplitude(ventricular activation) & slight ST elevation in some leads (II,III,aVF)
* Tall tented repolarization (recovery) waves (T waves)
* Possible delayed activation of basal segments of the right ventricle (incomplete right bundle branch block)
* Distinguished right and left atrial activation (slightly notched P waves in some leads)
There were no significant changes in his post-workout tracings. The obvious of course were heart rate and shortening of atrioventricular conduction times (PR interval).
These ECG findings are thought to be due to heightened resting vagal tone and physiological adaptations of the heart to the hemodynamic load induced by chronic exercise conditioning. These signs are not seen in all athletes. In a study done in Italy involving 1005 Olympic athletes abnormal ECGs were found in only 40% of the athletes; echocardiography showed that in 5% the ECG findings were associated with structural cardiac diseases. Note that this low % was because the Olympic hopefuls were prescreened and might be higher without prescreening.
When cardiac disease was not a factor, male gender and participation in an endurance type sport were deemed responsible.
It is important for the physician to be aware of the benign nature of such ECG patterns, but at the same time recognize possible pathological ECG changes that require further investigation.

25/f/132#

breakfast: run 47 mins = 6.05 miles

WOD:
20 lateral tuck jumps (over 45# plate on edge)
15 burpees
15 box jumps @24" box
10 towel pull-ups

5 rounds flat. towel started tearin apart in the last rnd, so it wuz actually 6 towel pulls + 4 regular pull-ups

18 in step jump
subbed 10 alternating towel pull-ups for rope climb

4 rounds + 15 du's + 15 burpees

4 rounds as rx'd

44 yoa / male / 200lbs

sub tuck jump for double unders

4 rounds and 15 tuck jumps

one month break in...
10 minutes sub'd 10 towel PUs
2 rounds 13 burpees

5 rounds rx'd + 15 DU + 5 burpees

CFWU x3 (1/2 PU's & Dips)

WOD
7 +12 DBL Unders

Only a 1 rd improvment, but I did go slow on the Box Jumps. Subbed Towel Pu's for Rope Climb. I forgot how much of a smoker this one was.

Good job B.

Get some, Go again!

6 rounds completed.

32/M/72"/165
subbed 15 rope pullups with rope draped over a pullup bar for the rope climb
4 rounds + 15DU + 15 burpees + 8 rope pullups

Should have easily had 5 plus rounds.I'm pissed because the DU's Im usually pretty descent at but today I was sucking at them big time. I think I was too self conscious I would hit someone with the rope since there were so many of us doing the workout in a small area.

5 rds even, sick workout

I suck at double unders and don't care.
Gym doesn't have a rope and I hate burpees.
I am wussing out on today's WOD

Did 300 instead.

Jacked my jaw too much cuz' people were asking about what I was doing, plus we seem to have two new converts today.

35/M/180
Spin class for 30min
CFWU
WOD Modified
TJ's for DU's
15 PU's for Rope Climb

4Rds + 15 TJ's + 15 Burpees + 15 Box Jumps

Gave a class in the afternoon. Walking lunges, sit-up, push-up WOD for them. Also did some wallball work. And Austere drills with water jerry cans.

1.alternated singles with DU's (w/ bad form)
2.did burpees
3.no jump box, did 15x3 stairs (just up)
4.no rope, towel pull-ups

cycled through 4x, with 1 more set of #1 and #2

Sub'd 2X Tuck Jumps for each required Double-Under
Burpees and 24" Box Jump as RX'd
Sub'd Towel Pullups for the Rope Climb

4 rounds in exactly 20 minutes

4 rounds + 15 DU/15 Box Jumps/1 Burpee

Sub'd 10 pull-ups for rope climb.

7Rds
+ 15 DUs
Sub 3 MUs for Rope climb
DUs
Burpees with Clap
High Box Jump

5.75x in 19 min
Sub'ed Rope climb for Rope pullups.
Sub'ed 60 singles w/ every 10 a double under as i'm still getting to them.

26yom, 175#

5 1/4 rounds, sub'd tuck jumps and rope pu

Any advice on getting better at double underS?

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/150

sub'd tuck jumps for DU's and 15 towel pu's for rope climbs.

8 1/4 rounds + 2 box jumps

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

CFWU x 3

Body felt a bit weak and tired so no WOD today.

5 Rounds of:

15 Burpees
15 Pullups

Didn't keep time.

d - 29m/175

4.75 rds (sub'd 50 single unders, 15 towel pu's, 24" box)

j - 33f/125

6 rds (sub'd 15 towel pu's)

28/F/110#

Been very busy, had 20min today to workout so made up Elizabeth.

21-15-9

65# cleans
ring dips (assisted with about #25)

time: 8:16

last time 7:36. This time did full squat cleans on every rep. Also getting over a cold so engery is not 100%

will make up todays workout soon. looks like a booty kicker!

Woo. The demo video made it look so easy........

4 rounds:
30 regular jump rope (+ 2 DU attempts each round)
15 burpees
15 box jumps (~18")
15 rope pull ups

6 rounds with:
100 jump ropes (double unders totally frustrate me)
15 box jumps
15 burpees
Not equipped for rope pull so omitted

For:

#77 dandny: Good to hear. Stick with that doc!

#34 Tony: You're right about heart rate. My swimming coach has a resting HR of 32 bpm. Occasionally he swims round trip from SF to Alcatraz.

And, regarding CK (or CPK) levels, besides vigouous exercise, rhabdomyolysis and myocardial infarction, CK levels are elevated after intramuscular injections and trauma (e.g. surgery, muscle cramps, muscle massage, severe coughing), to name a few conditions. Its blood level are detected early and one of its isoenzymes is specific for heart muscle (CK-MB).

4 rounds. Substituted towel pullups for rope climb (5 Left hand higher, 5 right hand higher)
Burpees kicked my butt.
32/m/196lbs.

Late post, 4 1/2 rounds. Should have pushed harder.

32m 194#

CFWU x 3 (assisted pull-ups, assisted dips)

Didn't have the facilities to do the WOD so I improvised a workout. I tried to focus on some areas that I thought I needed to work on:

21-15-9 reps of:

65 pound push-press
Burpees
50 pound woodchopper

Cooled down on the C2 Rower (1000m)

M/30/205

5 rds + up to 9 burpees...

HR ~ 150....this one hurt.

Scaled to:

20 regular jump rope
10 box jumps ~20"
10 burpees
5 towel pullups (2 right hand high, 2 left hand high, 1 equal hands)

7 round + 20 rope and 4 box jumps

21/M/6'2"/202#

CFWU

4 Rounds of:

45 Single Unders
15 Burpees
15 Box Jump
15ft Rope Climb, 1 ascent

Greetings,

All I can say is Holy crap that was hard! After doing the towel pulls as sub for rope climbing and now actually climbing a rope I'll take the towel sub anyday!

Double unders are just nasty so tuck jumps was the flavour of the day.

It took everything I had (and extreme support from Basem and Todd) to get out 4 rounds in 20 min.

15 tuck jumps
15 burpees (later rounds I'm not sure what they were)
15 box walk ups I think there might have been 1 jump in the whole group
3/4 rope climb (highest i could go)

Not bad but there's always room for improvement!

42yo M 255# (wished I was 95# for this one!)

Basem 5 sets as rx'd
Todd 4 sets + 15 du's
Radi multiple groin stretches and jaw flexations!

Things are good in the Xfit world and they only get better with the WOD we tackle together....

Cheers,
Mark

32/M/185

modified today's workout

5 rds for time of:

15 double unders
15 burpees
15 box jump - 24"
15 slam ball - 40 lbs

18:58

26/M/180

modified/inspired by today's:

5 rounds for time:

10 stretch kicks (each leg)
5 towel pullup
15 KB swing 1.5pood
5 skin the cat

18:10

45/M/145

5 rounds

25" box

#169 Mary and #34 Professor Tony and CrossFit. Thanks for the ECG info. I'd be interested in more data on this and from yours too #142 Mark.

I've learned more here in the last few months than 20 years worth of gym work and muscle and martial art mags.

Thanks!

35/175

4 rounds in 20:18 and had to sub PUs for the rope cuz I dont have one. What a butt kicker!!

20 min:
15 Double Unders
15 Burpees
15 Box Jumps
15 Towel Pull-Ups

5 rounds + 15 Double unders

bw 167 age 38
15 double unders
15 24" box jumps
15 burpees
7 regular pull ups
4 round 15 double unders

45M/235#

4 rounds as rx'd w/pushup burpees

6 rounds
15 double unders
15 24" box jumps
15 burpees
15 towel pullups (using a towel for each hand hanging of the bar)

plus 7th round completed
15 double unders
15 24" box jumps
5 burpees

willp
28m 27bf 245lb
4 rounds
sub 7 pull-ups for rope
weak burpees

Today was my first WOD. I've been doing workouts (3 a week) from http://gymjones.com/, and found this site through some of the guys from there.

Anyway, did the 20minutes, 15 doubles, 15 burpees, 15 box jumps, and 15' rope climb.

I had broken sets like crazy, but want to say that I will continue the WOD's until I feel confident to post my times. Thank you for existing, this is such an excellent resource!

Oh, and 26/M/250#, I did 4 sets not Rx. I sub'ed 10 burpees and 10 pushups for 15 burpees.

29/145#

Heavy subs.
10 squat jump 20kg (as per a WOD vid some time ago)
10 Burpee (with pushup)
10 box jump 20"
5 towel pullup (no broken sets)

Rounds: 5 + 10 squat jumps.

27/m/215
as rx'd
6 rounds plus 15 double-unders and 9 burpees

first time doing burpees. Um...they're really hard.
WOD
subbed 10 pullups for rope climb (shoulda done more, i know), otherwise as rx'd
4 rounds plus 15 DUs and 10 more PUs

F/24/165lbs

This was horribly wonderful -- esp the burpees! Holy crap they are hard.

Only got 3 1/2 rounds -- I still had to do box jumps and rope climb to finish the 4th round -- didn't make it.

Substitued holding myself up on a towel for 5-10secs for 2 times instead of climbing rope. I'm still pretty weak in that area.

M/32/170

20 mins max ronuds of:
400m run
5 pullup, 10 pushup, 15 squat (x3)

4 rounds complete
+ 400m run + 15 pullup + 20 pushup + 30 squat

Age 51/BW 240#
subbed tuck jumps for double unders; step-ups for box jumps and rope pullups for climbs. This WOD kicked butt; 3 rounds + 15 tuck jumps; finished off round 4 in 25:40.

missing today and tomorrow because I'm moving; what a pain.

sub'd towel pullups for the rope climb - 8 w/lft hand on top and 7 w/ rt hand on top

DUs were broken, but I didn't settle for anything less than 15 DUs

Box jump was 24"ish

3 rnds + DUs + box jumps + 10 burpees

Rad

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

32-M-185

substituted 15 pull-ups for the rope clime

4 rounds

Burpees are brutal....I thought the doubleunders or box jumps would slow me down but it was those Burpees. I've done burpees before but we never did the jump at the end, either I really got older and or out of shape or that jump really means something. Anyway thanks for the workout-

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

CFWU, 3x15 minus pullups. Subbed single leg box jumps, although only about 6 inches, for double unders. 15 each leg. No rope so I did 15 towel pull ups. Most were jumping or negatives. 13 pull-ups sigh of 4 rounds.

They really need a wireless EKG machine, Does anyone know if they make one of these?

4 rounds + 5 DUs, subbed a 20 ft pole climb for the rope.

27/M/175 BWT

CFWU x 3 (minus PUs)
5.5 rounds, subbed 15 PUs for rope climb and tucks for DUs.
This one kicked my a@@; especially the burpees! I almost became the host of my own puke party on more than one occasion.

37yom
205#

Couldn't do rope climb or towel pull ups this morning...sub 1/4 mile instead.

15 double unders (as best I could)
15 box jumps
15 burpees
1/4 mile
=4 rounds + 1 extra 1/4 mile
just over 20 min.

CFWU X 3 (- back extensions)

3 rounds in 20m of WOD (modified):

tunk jump x 15
burpees x 15
20" box jump x 15
towel pull ups x 15

m/30/215

4 rounds

I still can't quite do consecutive double unders. I should probably add them to my warm-up to practice. I have to do one at a time.
Also used towel pull-ups for the rope.

Mike: Replaced Ring Pull-ups/Ring Knees to Elbows for Rope climb, but otherwise as Rx'd- 6rds
Erin : Same as above 5.75 rds

Subbed close grip pullups for the rope and did 45 singles in place of the DU's as it was my 1st time jump roping since high school.

3.5 rounds in 20 minutes.

last time
051130

Sub 4x Single-unders for 1 Double-under, still working on getting my first Double-under.

Sub 15 Rope pull-ups for 15' rope climb

3 rnds + 60 Single-unders + 15 Burpees + 15 Box jump + 4 Rope pull-ups

this time
070614

at home

sub 6x US for DU
sub 15 pull-ups for 15 ft Rope climb, 1 ascent

1 rnd + 90 SU + 15 burpees + 4 Box jump (hill jump, actually)

m/35/195
Colorado Springs

4.75
- 24" on the box jumps
- sub'd 15 towel pullups for rope climb

m 34 bw 157

Subs: 15 towel pullups and 15 high tuck jumps.

4 rounds even.

CrossFit Oakland

Chad got 6 rounds +15 D-U +15 Burpees +10 Box Jumps on this workout!

Awesome vid - Great Job B!

I find the whole ECG things fascinating - even if I don't understand any of it...

For myself - I have found that since starting CrossFit (2 1/2yrs) I have noticed some irregularities with the resting HR (around 54bpm - sometimes lower)and I have mentioned them to my GP:

Its seems I have a bit of an intermittent arrythmia - every once in a while it sort of feels like my heart kind of stalls out for a split sec. and then kicks in with big chug-chug or even a bit of flutter at times.

I told my GP about this and about Crossfit.
She said that was likly due to a low HR and large stroke volume - basically things need to kick-up once in a while.

I don't know, I've perviously had a ECG, stress-test and an abdominal ultrasound. It's got me wondering and a bit worried though if I need to get a heart U/S...?

Can CrossFit mess up the hearts electrical system?

What sort of max HRs should we be reaching OR avoiding? What did B peak at in this WOD?

Chris

Oh yeah... WOD:
Subbed Tuck Jumps and 15 Kipping Pulls:
- 12 Pulls shy of 5.

I did so many substitutions, it's almost not worth posting my numbers, but here they are anyway.
M/38/190

Subbed pullups for rope climb and tuck-jumps for double-unders.

5 rounds, almost on the nose.

Still, the puddle of sweat where I was doing burpees was impressive, to me at least, though it sort of alarmed some of the gym trainers to see a ducks paddling across it.

More better faster

5 rounds
finished the double unders got halfway through the burpees before time ran out then finished the 6th round

just got to california for a month and found a little park to do a workout

20 minutes of
5 pu's
5 24" power jumps (jumped over a bar)
5 dips
total 12 rounds

Double Unders were horrible I need to work on that. 5 rounds

17" box jumps, subbed 15 pull-ups for each rope climb
4 rounds + double unders + 5 burpees

3+15+15+15 This workout owned me, had nothing in the tank after 3 consecutive shifts of almost no sleep. It's time for my week long break.

Almost forgot, sub'ed tuck jumps and towel pullups, 24 inch box jumps.

Modified:
15 pull-ups
15 jump tucks
15 burpees
15 stair jumps (third stair)

3 full sets + 1 set of pull-ups

Pull-ups are coming along...getting the kipping down!!

#235 ChrisMel. Chris, please see my comment #170.

During CF WO's we don't usually monitor heart rates or worry about it. Tough & not so tough workouts, stress, fear, elevated body temperature, etc require rapid heart rates to satisfy the oxygen demands of the body; this does not "mess up the heart's electrical system".

A resting heart rate of 54 bpm is not too slow, although it is categorized as "sinus bradycardia" (See my comment #195).

Regarding your "chug": When your heart rate is slow, it is obviously at rest for a longer time than if it were 72 bpm. so that there is more time for ectopic beats to discharge. If these beats are early they are followed by a longer rest period than your dominant rhythm, giving the ventricles more time to fill. So it is the normal contraction of the ventricles against this fuller load that causes you to feel that "chug". Premature beats are commonly seen in athletes and are usually not clinically important unless associated with structural heart disease.

You said that your physician has already looked at your 12 lead ECG. She presumably found nothing wrong. If she found abnormalities, an echocardiogram interpreted by a Cardiologist would be indicated.
Mary

big L 6 rounds. i substituted a towel over the pullup bar and simulated a rope climb. it was tough today. bid Z pull a muscle so it was not to good today. but we will be back tomorrow.

5 rounds
Subbed 15 towel pullups for rope climb

31yom @185 lbs

sub'ed towel pullups for rope climb.

6 rounds complete + 12 double unders.

4 rounds (with rope climb)

CFWUx2
3 3/4 rds (everything but the rope ascent on the last rd, done in my backyard :) love that!)

*Completed 4, plus 15 dbl unders & 4 burpees.

I cannot believe how much this killed me. On paper it looked like an easier WOD.
The burpees were insane!

*Subbed 15 normal pullups for each ascent (could not get a grip on the towel pull-ups; probably should have dampened the towel or something).

5 rds
Subbed 15 towel pull-ups for rope climb.
Lost some time in transition running from front to back yard.
Great Workout!

subbed a slow Cindy = 19 rounds

5 rounds and change
subbed pullups for rope

Did regular and jumping pullups x 15 as a rope climb sub.
4 rounds in 19:30 and finished 5th round at 25:40.
That was HARD!

Day behind. Did this after 7 x 3 OHS

15 towel PU, otherwise as Rx'd

4 complete rounds 19:45

Achieved my goal of 1/2 DJ!

CFWU--30 with 5 row (dips 3x10/3x5 pullups

4rounds in 22mins subbed tuck jumps (cf since Dec 06--HR skying to 161-169 for nearly 10-12 mins)

extra abs 15/15/15/15
L-chins 10

3 rd + 6 tuck jumps

Age 35
BW 145#

As rx'd:

8 Rounds +15 double unders

Tampa Fl
46 yo
5'10"
193

CFWO x 3

WOD no rope substituted towel on pull up bar
Awful double under coordination.
4.5 rounds

Mary Conover,

Thanks for checking back in and giving me that information - awesome! I don't understand all of it but the important thing for me is that I don't really need to worry about it. Keep on chuggin :)

I don't track my max HR either, but I can sort of tell when it gets up around 180 bpm and I always dial it back a bit from that point. I was just wondering if there was any sort of data or ideas on what the high-end Dude's like B might max at or even the mid-range people like myself. Perhaps its just beacuse I'm 39 yoa and naturally a bit cautious...

Anyway - thanks again!

Cheers Chris

Holy crud! That workout was a lung burner. What a killer. I finished six rounds just as the bell sounded. Even if I had more time I don't think I could've done much more. I was spent. I left a pretty impressive sweat angel on the mat after getting up, too.

I did one round of CFWU then started the WOD. As I didn't have access to a rope to climb, I did towel pull-ups instead.

If I didn't see the video of nine rounds, I wouldn't even believe it was possible. Great Job!

18yo male 170lbs

subbed 30 regular skips for DU (DU are getting there) x 4 rounds
15 box jumps x 4 rounds
15 burpees x 4 rounds
15 towel pullups x 3 rounds

15 Doubles
15 Burpees
15 Boxes
15 Pushups

5 Rounds....plus 15 Doubles.

35m/ 5'8" 75kg

5 rounds, 20 sec's remaining but nothing left in tank.
Sub'd 15 du's for 60 fast single skips
15 burpees
Sub'd box for 3rd stair in courtyard (20 odd inches but need to leap foward)
Sub'd rope climb for 10 pu's at right angle under bar palm to palm (to upper chest) as tore up my towels in practice run.

Note to self: Must get 20 foot rope!

4 rounds +8 DU

15 DU (3 singles then 1 DU for each DU)
22" box jump
15 burpees
2 ascents on 10' rope(highest I can get it at home)

age 17 bw 165

5 rounds + 15 double unders/15 burpees/10 box jumps

i hate burpees

41/171/m

six rounds with 15xsit-up substitute for rope climb.

6 rounds

49M/195#

5.5 rounds with mods

.5 round = 15 dbl unders + 15 burpees
mods: no rope, so did 15 alternate grip jumping pullups, alternating grip with each pullup. Also, needed to run 20M to pullup bar, so lost a little time there.

Notes: No problem with Dbl unders; I love burpees - may I have another sir!; jumping pullups with alternating alternate grip pullups seemed like a nice sub for the rope climb. Performed on 070615.

Times for rounds 1-5: 2:58/3:42/3:52/3:54/3:47 and 1:56 for the last .5 round. I should have completed that last round regardless of the clock!!

I'm a day behind, but I'll catch up tomorrow. Don't know how I'll adapt to 5 CF days in a row, but we'll see.

Did 1/3 double unders, 1/2 tuck jumps & rest failed du's
18" jumps to chair
Subbed 15 vert. bar pull-ups for rope climb

Managed 4 rounds, plus 15 rope jumps and 4 box jumps. Also managed not to waste my dinner on the floor.

For #43 Joemama

Well, Joemama, thank you for your posted comment and the trouble you took to research the professional journals.

I’m embarrassed about the text! I’ve only just now seen the video of the ECG on Brendan. My computer is soooo old that it can’t play videos, thus I was unable to review the text that accompanied the pictures before it was turned loose. “She has noticed that....” should of course have been “It is known that....”

As you have pointed out, the information on the athlete’s heart has been accumulating in the medical literature for some time.

I thought it would be fun to take a look at Brendan’s records; I hadn’t expected to find anything earth shattering. Having it filmed and on our web site turned out to be an opportunity to warn our dedicated athlete’s about the possibility of a misdiagnosis.

In the 8th ed of my book “Understanding Electrocardiography” I included a new chapter on The Athlete’s ECG” and was very privileged to have had Dr. A. Pelliccia from the Institute of Sports Science in Rome, Italy as my consultant on that chapter. He is the lead physician responsible for the athletes in the Italian Olympic training program and was in the unique position to directly compare ECG patterns with cardiac morphology as assessed by echocardiography in a large group of consecutive trained athletes (1005) who were participating in 38 sporting disciplines as members of the Italian national teams. Some of his work is found in: Pelliccia A, et al: Clinical significance of abnormal electrocardiographic patterns in trained athletes. Circulation, 2000,102:278-84.

21m/190
sub'd tuck jumps for double-undes & closegrip pullups for rope climb

5 rounds +tuck jumps, box jumps and burpees

For #260 ChrisMel

Well Chris, I beat you by 37 on the YOA and I don't track my HR either; I don't know anybody who does. Although, I did hear rumors of some CF dudes who wore monitors on an uphill bike ride and were well over 200.

I just feel really satisfied when I plop down still alive on the floor and pant with sweat rolling off me like everybody else...doesn't happen too often these days. No worries. Just do it.

Jesus. 7 rounds. Caved with a minute left.

5 rounds.

BTW, What version of Comfortably Numb is that?

5 rounds.

BTW, What version of Comfortably Numb is that?

75 rope jumpes
15 box jumps
15 burpees
15 pullups

3 Rounds

Did 15 rope pullups instead of the climb, for obvious reasons.

4 rounds plus 15 DUs and 2 burpees.

-D.

5 rnds + in 20. 6 rnds in 20:18.

Thanks for your work Mary! Great Job Brendan.

#260 - I wore a monitor today for grins during this WOD. I'm 48 y/o and spent most of the time in the 185 to 195 bpm range. I top 200 every now and then. When your bod wants/needs to rest, it'll make you rest.

Get a medical exam pre exercise-program and if you otherwise don't have medical issues, you'll be good to go. Let the output be your measure.

9999999999999999999999999999999999999999999999999

TSCHANZY 45 YOM 5"9'170lbs?

Ran 4x miles this am. As rxex with rope no substitutions.

4x rounds + double unders and 11 burpees.

I suck @ double unders! Need to improve.

9999999999999999999999999999999999999999999999999

M 33/168

sub'd 15 pullups for rope climb

4 rounds of death
humbled again, great work B, jeez man

999999999999999999999999999999999999999999999999

TSCHANZY 45 YOM 5"9'170lbs?

Above workout no leg used to climb rope from a sitting position.

9999999999999999999999999999999999999999999999999

Age: 37
B.W: 158
wod: 6 rounds as rx'd

5 rounds

btw, where can i find that version of Comfortably Numb?

Jeff- subbed 15 towel pu's for each rope climb
6 rounds + 15 DU's +15 burpees+ 11 box jumps
Charity-sub'd 19" Box jumps, 15 towel PU's
5 rounds + DU's+burpees+Box Jumps

28/F/110#

sub'd 15 towel pull-ups for rope climb

4 rounds + 15 DU's, 6 burpees

4.5 rounds as rxed, 22:20 to finish bj and rope. no feet on 3 of 5 rope climbs.

wu=jog 9 min (rulhland loop)
ouch!

19yom/150#

15 tuck unders
15 box jumps ~20"
15 burpees
10 pullups

4 sets total... last 2 pullups were over the timer. finished anyways

M/31/194

Just did this today 070616
subbed 15 pullups for the rope.
5 rounds +du's, burpees, and 12 box jumps.

Treated myself to a few beers after finishing a house project early this afternoon - not such a treat anymore...

As a firefighter with memphis I had an opportunity the other day to have my pulse and bloodpressure taken after working at a highrise fire on the fifth floor of an aprtment building.If you have ever been to memphis then you know how high the humidity gets here in the summer. Between the fire the stairs and the heat I felt very stresed. My pulse after returning to the ground floor and removing my gear was 80. My bloodpressure was 117 over 80. The Paramedics could not believe it and took them both again. I am 48 yr's old. Crossfit is the shiznit.

as Rx'd - did four rounds plus double unders and burpies of the fifth in 18:21 . . . then got a call at the station. used feet in rope climb. double unders actually got easier as things progressed since rhythm/technique improved.

could have finished the fifth round without the call.

4 rounds - 20:30
115 single unders for doubles
15 towel pullups

cfwu x 3

Found an empty outdoor bball court and threw a towel over the supports
Used a nearby bench for box jumps

subbed 15 towel pullups for rope climbs

3 rounds exactly

Burpees and towel pullups slowed me down the most
I think 15 towel pullups is a bit much as a sub, especially since you can support with the legs on a rope.

I will speak for all taller lanky types on this one....burpees suck!! But then again, gotta train the weak points.

35/m/150/67inches

Subbed tucked jumps for double unders
Otherwise, as Rx'd

Killer workout!!

5 rounds at 19:30

Couldn't imagine doing more tuck jumps so I stopped.

3 rds
1 set d/unders

8 rnds complete.
subbed 5 p/u for each rope climb
subbed 25 skips for double unders

started 9th round, completed skips, and timed out.

excellent workout.

haven't posted for a while
modified:
15 Double Unders
15 Burpees
15 8" box jumps
15 assisted pull ups w/ 50 band

5 rds in just under 20:

5 rounds at st 3
subbed 15 pull ups for rope climb

m/39/200ish
4 rds + 15 box jumps to tire. Just missed finishing the rd on the rope climb. L- 4rds @15". Isaia almost 7 (skipped burpees and went to box jumps :)...).

substituted jump tucks, and pull ups,
4 1/4 rounds

4 rounds

For #28 Laurent Frat

You're right, Laurent. The "machine" is a very old Burdick. As you could see we were using alligator clips. It does the job.

4 rounds

subbed:
15 12" leap for DUs
15 jumping towel pullups
burpees on knees
box jump - 5 risers

BW240
4 rds

5 rounds + 15 D unders

Then finished the 6th round after a minute rest and off the clock.

sub'd bench jumps for box jumps and 15 pull-ups for rope climb.

I did this workout on Father's Day. 10 rounds in 20:11 min. I substituted the rope climb for 2 inch rope pull ups. Great workout!

sub towel pu for rope climb
3 pu's shy of 3 complete rounds. Humbling.

36 yom
205#
5'8"

Did double unders for first 2 rounds then subbed 100 fast skips
Subbed 10 Pull Ups for rope climb

6 rnds in 20:35

3 rounds, subbing 5 towel pullups per rope climb. Burpees remain my least favorite exercise, with the exception of inverted kips, which have only occurred once, and caused me to see stars.

On a plus note, I did get the Windmill going on the double unders. Normally I do one, then do a regular jump, and alternate. Of course, as a fat man, that got me a tad out of breath, making Windmill a good term, as it milled my wind into small pieces.

37/M/195--Syracuse NY
Did order off video:
15 DU
15 Box jumps
15 Burpees
Sub: 15 rope pull ups
5 rounds, + 15 burpees (lost about 20 seconds each round in transition to pullup station)

CMG:
Pack workout--10 of each for 20 minutes (with beginner rope ascents x2 each round): 6 rounds flat

36/M/199

CFWUx3

4 rounds as Rx'd

Way harder than I thought it would be!!

4 rounds. did pull ups instead of rope climb.

Ward 3 rds

Ian 2 rds

5 rounds plus 15 double unders, 15 box jumps and 5 burpees

AM -
30 Ring Dips 10,10,10
50 Ring Push ups - 10,20,10,10
100 squats
50 PUs - 12,12,12,9,3,2

PM
Run - 1.5mi, WOD as Rx'd (tuck jump sub)
4 Rounds - THRASHED!!!
Run 3.5 mi

41/163
5 rds + 15 d/u's + 5 burpees

32yom/195#

4 towel pullups short of 3 rounds

sub'ed tuck jumps for double unders.
sub'ed pu's for rope climb.
3 rounds.
Burpees really slew me and slowed me up.

subbed rope climb for 10 towel pull ups

4 rounds plus 15 DU; 15 burpees; 15 box jumps and 1 towel pull up

5 rounds in 21.49

6'2" 185 31

subbed tuck jumps and 15 towel pulls

4 rounds plus 15 tuck jumps.

the towel pulls take alot longer than an climb up a rope. I really wish I had a rope to climb. It would have been cool. Next time I want a rope a 7 rounds!

Total machine!!

3 full rounds and 15 double-unders / 8 burpees:
-Double-unders alternate 1/2/1/2/1/2 (good form)
-Burpees (Kick my ass / all sets broken) (form ok)
-Box jumps (all broken)
-Rope climb (form ok but slow)
-Go for 4 sets next time

070614 @ 0800 070716
12 days off due to bronchitis...glad to be back at it.
CFWU 15x3 (5x3 PUs)
mod to tuck jumps and towel PUs...4rds even (kicked my butt).
Hope to get 5 rds next time