what do they mean "jump one foot above reach each rep"?

Jump 1 foot high I guess.

nice simple yet effective, I love burpees they are so easy to do and yet so effective at getting you smoked. I will be doing this after my off-road triathlon tomorrow.

Correct, so if your reach is X feet, jump to X + 1 feet.

It means when you do your burpees, you need to be jumping at least 1 foot in the air on the jumping portion. Most people get off the ground pretty well in the beginning, but as they wear on, they don't get as high. Lets all see 50 good ones tomorrow!

Awesome! Embrace the suck!

I don't know about everyone else, but I'm so happy that this WOD doesn't have any pullups, pushups, or any lifts.

shoulders will be beat after today!

that video is awesome. that adam is the man

StrikeFO, actually it has plenty of push-ups... 50 of them to be honest.

Heh, anybody want to put on their 20lb vest again for this one?

oh yeah... i totally forgot. nevermind. i hate my life.

Did a firefighter "Murph" today.
Bunker pants, coat, and airpack,no helmet or mask. Killed me!

31/f/130/5'4"

I'm anticipating low numbers of attendees if I post this wod.

Why does everyone hate burpees so much?

Sick video. That guy is bad ass!

Are we jumping up to touch one hand or two?

Awesome video.

Wow, that dude is hardcore, unreal effort. I just can't see myself ever trying that....

One question; just how does one break the 'dang floor?'

#16 gaucoin
Just one hand, vertical leap reach like.

I do mine with push-ups too.
I don't think I even want to drink coffee before this one.

I'm having a blast at the cert in San Diego. You guys are all awesome. I'm so excited that I got to meet ROBERT SOUTHERLAND and Miles Key. It's always great to put names with faces.

I got lots of MUs today. Lots of witnesses. Thank Goodness.

I usually do this one with 100 burpees...

50 burpees only takes about 4 minutes, usually less

damn that video was incredible! i guess about the closest i can get to that is wear a 45lb. vest. great to see robb in a video again.

Way to go Adam, your a bad ass! I heard about this one from Robb, but seeing you on video makes me think twice about its brutality! I'm lucky to train with you guys at Norcal, thanks for some more inspiration!

I have only done crossfit for a lil over 2 weeks now and I love it! Great video! I have heard from my brother in law how brutal fran is, after watching this video with the firefighter gear on, I have a lot of work to do, and I am ready for the battle!

AllisonNYC aka CaliAlli, Great Work on your witnessed MU!

Y Zhou comment #11, I'm game for body armor on this one if you are...

Have FUn, Train Hard,

Billy

Great Video!!!!! CAL-FIRE Representing.......

OK, for all the "reach" questions:

You find "One foot above reach" this way. Stand up and reach (extend your hands over your head). However high the tips of your hands are, when you get to the jump portion of the burpee, your hands should reach a spot one foot higher than that spot you just reached with your hands extended while you were standing. It may be best to mark the wall or place a bar overhead at the "one foot above reach" mark, so that you know how high you're actually jumping.

From the FAQs page: "Consensus is that the "official" burpee for CrossFit is Ross Enamait's pushup burpee: http://www.warriorforce.com/articles/warriorarticle1.html - the author gives this description of the burpee:

To perform a Burpee with a pushup you will begin in a squat position with hands on the floor in front of you (1). Kick your feet back, while simultaneously lowering yourself into the bottom portion of a pushup. Your arms will not be extended. (2). Immediately return your feet to the squat position, while simultaneously pushing "up" with your arms. You will perform a pushup as you return your feet to the squat position (3). Leap up as high as possible ["one foot above reach" for today's WOD] from the squat position (4). Repeat, moving as fast as possible.

Now ya'll go getcha some!

what? only 50? I was expecting the 150 burpees for time WOD. I will take this and like it, thank you.

hats off

Adam,
Nice job on tne workout. Way to push through, especially at the end.

By the way, don't kip so much at the globo-gym either. You might break the dang pull-up bar. Haha! That guy was great. I loved how you just ignored him. It really ticked him off.

Awesome video!

Burpees make me vomit...

WHERE IS MY CROSSFIT JOURNAL!?!

I've had it in my mind to do Fran like that... I did 10 pull-ups bunked out and on air one day. I'm gonna have to agree that no gloves is the way. Thanks for posting the video. I'm going to have to do that.

Rock on! That vid was badass! Makes me want to borrow my schools scuba gear and give it a try!

think i'll be doing this one modified...

50 burpee pullups with weighted vest. i'll let you know how that one goes. anyone else with me?

Sunday musings...

1) Hey, I LIKE that Iheart Seaeff guy. He answers the questions before they get asked. I guy like me could really support that kind of idea. Let's all refer everyone who asks today to post #27.

Good job!

2) Coaching. You know, I'd forgotten how much I liked being an assistant coach. I filled in last Saturday at a lacrosse game (we won...I'm undefeated!). It's the teaching I miss, actually. The opportunity to catch one of the players doing something right and reinforcing that positive. Making a little adjustment right when they come off the field when the play is fresh in the mind.

Good coaching is really a version of good teaching, don't you think? Knowing what needs to be learned and looking for the best way to get that nugget across to that particular student. Go back and watch the videos of the first Crossfit Games. Watch Jeff Martin coaching his boys. Can't you hear what he's saying? Can't you just feel the encouragement? Man, how great is it when my kids have a coach like Jeff.

I hope my lacrosse guys felt like that, just a little bit.

3) Love. I watched a movie with Mrs. Bingo tonight. A love story. One of the characters had a little soliloquy about "love" and "in love". "In love", according to the character, is that feeling you have when you are waiting to be held by that special someone. The thought of that touch; the longing for the presence of the one with whom you are in love. "Love", on the other hand, is when "your roots have become so intertwined that it is no longer possible to imagine them otherwise, to see them apart."

It seems to me that both are pretty good definitions for they cover both romance as well as the love that one has for family, or your dearest friend. The character in the movie strongly implied that "in love" evolves inexorably into "love". This puzzled me. More accurately, this made me a little sad.

I asked Mrs. Bingo if it was "love" or if we were "in love", we two, some 26 years together.

She responded: "Both!"

I'll see you next week...

I'm going to do 50 Burpee pull ups. The bar is a good foot jump up so it'll be a good combo.

Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

115-125-135-137-140 (PR on 137 and 140)
135-155-165f-162-165 (cheated 3rd rep of 165 by rebending knees)
167-175-180f-157f-157 (PR on 167 and 175)

My legs hurt very badly. I don't think 50 burpees is going to help me with that much, either. Such is life.

What a badass performance!

Awesome workout FIREFIGHTER! Very motovating. CrossFit.com is a blessing. Thanks for the stoke!

#33 - Your way of inquiring about your CFJ is to post in the comments for the WOD? Cmon.

What happened when you followed the instructions in the Crossfit FAQ? Certainly you read them....?

50 burpees with a 1 foot jump will be hell. I will do my best to keep them all correct, time be damned!

Thanks for taking the time to show us exactly how much work it takes to do your job. I would hope that if one of my loved ones was in danger that the fireman responding would be cross-fit. You are appreciated!

Missed yesterdays WOD; might dble up...

Bingo, most excellent points, thanks.

Technically, being 'in love' is when one loses track of one's ego boundaries - the 'other' seems a part of ourselves, thus the wretched pain when the 'other' decides he/she has had enough and quits the dance. The researchers have it down to the chemicals that are emitted when we experience the touch of the one with which we are 'in love.' It's a devilishly powerful spell we're under when in that state.

I prefer the present state I have with J - and it's more like what you describe as 'love.' I simply don't want it to be any other way. I just want it to continue to blossom as it has over the last 8+ years of marriage - not unlike Crossfit, really. Tons of work, no small amount of pain, yeilding a growing capacity to love and feel loved and to thrive in the process.

50 burpees - bring it. Paul

Crossfit NorCal. That was an impressive display in the video.

4:01

That firefighter was awesome. I can't believe it only took him 8 minutes to do that while wearing all of that gear.

You guys ROCK! I had a guy do 300 Burpees last month (he was late for class)

Robbie with the classic understatement of CFNorCal... "pretty goddamn good."

4:00

lol, subbed jumping with my knees to my chest instead of reaching my hands overhead and getting those 1 foot higher because my basement floor isn't even high enough to accommodate me standing with my arms overhead, but I think it's about the same.

LOVE the video! That was sweet and totally impressive!

And thanks for the hilarious globo gym clip - just so darn typical LOL

Hey. I have been doing crossfit for about 6 months now and have never been in this kind of shape in my entire life! I have not had the guts to post a comment yet but figure its about time to give all you guys a holler. I love crossfit and have been slowly collecting a group of guys to work out with, once I get someone to try it for a week strait they never go back. Yesterday I did Murphy in 49:18 on the last day of a nasty bout with a stmaoch virus. I feel great today guess Ol' murph kicked that flu right out of me. Still I missed matching my pr 1rm shoulder press of 170 got up to 165 not bad for one day out of the cold sweats.
m/175/5'10"

Greg #50- I've always had a way with words!

Adam kicked ass on that effort...REALLY impressive to witness. A big thanks to all our police, fire, Mil folks. You can never get enough "thank you's".

All-Check back to CF norcal in a few days...great new site is due to be up!

Way to go Bubby!! You rock!!
XOXO

Running a day behind, but I will catch up to everyone.

I challenge everyone to hang a target one foot over your highest reach (flat footed) and tap that target at the end of every burpee. If you miss it, the rep doesn't count. In my very humble opinion, this is the only way to lay claim to performing this workout rx'd. This is WAY harder than just thinking you are jumping one foot. When I did burpees with a 6" jump this way, it was eye opening how often I jumped less but thought I was jumping more. I have never done a one foot jump burpee before. Actually looking forward to this one.

Awesome! That looked gnarly. Nice to see your place in a vid Robb. Looking forward to the new site too!

-Boz

I think it means jump forward, like leap frogging, rather than just jumping up off the ground

LDS: Solid press #s there...a nearly BW press is impressive...and a sub 50 murph doesn't just happen.
I've taken a few days off on account of there just not being enough hours in the day to get in a proper WOD...I think I'm going to lock myself into a room tonight (on night shift), take off the uniform and crank out 50 burpies in my undies :P ...hopefully the burpies don't live up to thier name!
Great video! That is pretty hardcore...and fantastically practical. And I thought I got looks in my vibram five-fingers! that's so sweet...sounds like a visa commercial.
Bar, bumper-plates... $150
Turnouts, tanks and mask...god knows (issued I suppose)
Globogym membership...$50/month
Doing 'Fran' with all of the above...priceless!
Nice box Robb...I like the set-up (from what I can see)...no props to medics? ;)

I look at this picture today and i think to myself... would i ever see that on the cover of "Mens Health" magazine? Somehow i don't think so. THIS is one of the many reasons i love CrossFit!

Freddy_c: good idea...I think I'll do that. I think the 50 burpies jumping to 1' is one of those easy on paper WODs if done truly to rx. We'll see!

That video KICKS ASS!!

My hat's off to Adam...you are THE MAN!

Oh yeah, 3-2-1-GO on the burpees! (with a target)

I also agree with freddy_c, and was planning on jumping to target.

To be honest, I don't think my vert leap is much more than that...

m/220/33/6"0

Rest week, day 7.

I'm with freddy_c. I'm one day behind due to some dad responsibilities yesterday. I also found when i did 150 burpees to a target 8 inches out of my reach that you have to put a target up. I'm 6'2" and can reach 8 ft so i jump and touch the bottom of a standard backboard which is about 18" out of my reach.

I'm going to try the same target tomorrow but i think i'll wear the 20# vest. That firefighter fran was an inspiration.

4:11

how does that manage to be way worse than it sounds when you read it?

D5
"Adam" what a monster!! I could only hope to be that tough one day.
Have a great workout all.
3-2-1-GO

..."You're not supposed to drop 'em like that..."

I was laughing my ass off! Great video - and Adam...unbelievable! Woo Hoo...GET SOME! I love CrossFit!

Brian

Awesome video!! Enough said

Awesome work, Adam! Damn impressive under normal circumstances, much less with all your gear on. Keep it up!

my legs were still sore as all hell today from murph,but 3,2,1 go! as rx'd 2:00min flat i would of had under 2 min but i miss the target on 2 reps.i love burpees,i really do ,i got a hoodie that says i love burpees.spc-crossfit

M 33 / 181 /6’2.5”

As rx’d 4:49

I put a target at 1 ft 2.5” and jumped 2-3 inches higher on most of my burpees and missed the target slightly on a few, so my jumps were between 1 ft 1 inch and 1 ft 6 inches, probably averaging 1’3.5”.

I row 500m in sub 1:28 and do 27 rounds + in Cindy and was thinking that sub 3 min here would be a joke. But jumping 13-17 inces instead of 8 makes a WORLD of difference (for me at least).

I was so shocked after the first 10 that it broke my conditioning completely. Most of the remainder I did singles with one extra breath in between to charge myself for the next jump.

When doing regular burpees I come 6” off the ground very effortlessly and a 8” target does not add terribly much to that. But this was an entirely different thing.

For those of you who think that 50 burpees is easy (which it might be compared to many WODs, depending on how intensely you do it) read today’s WOD carefully. It’s not 50 burpees. It’s 50 burpees to 12 inches +. I would suggest that instead of adding pull ups/weights etc to this one, do it as RX’d first and after that, if you still feel like it, do whatever extra you have in you.

Great WOD and exercises in humility. Thank you coach.
Next time when I know what to expect I promise I will do much better.

Thats just extreme. Mad respect to both of the guys in the video, and especially how you tackled the geezer.

About the WOD. The murph killed my legs, so after yesterdays shoulder workout I figured I would go for some hard ass cardio. Woke up today, with legs made of wood.

Whatever; 50very sloppy burpers at 4:20

Great video Robb. You guys at CF Norcal are awesome.

Adam - that was an unbelievable effort. It must have took some timing in order to press the bar and do the pull ups around your facepiece and regulator. ( I would have probably knocked the thing right off my head)

Good stuff guys !!

43/M/6'3"/200

As Rxd 5:32

Found a tree branch 12" above my reach and alternated hands touching branch.

As always, burpees suck. Embrace the suck!

f/39/114/5'6"

4:27

Sounds so easy but gets so ugly in the end... Great workout!

M/28/6'2"/204 (down 16 pounds since starting crossfit)

As rx'd: 6:25

Great video. Awesome Job with Fran, my daughters and I were cheering you on. I was considering having my fire recruits try this, but they're not at the physical level yet. I have them run a different circuit with various CF exercises to learn their air limits. Loved the Globo comedy half way through. Typical.
Nice work Adam.

AND I THOUGHT WORKING OUT IN A T-SHIRT AND SHORTS WAS TOUGH! NOT ANY MORE. AWESOME FIREFIGHTER!!!!!!!!!

Love the globo version...."They're not supposed to drop it like that!" Crossfit camera man was so composed on his response.....

Great job by Adam......er...Super Adam!

I love CrossFit....Yey!

M.31.5'7.175
As rx'd
3:57
I was a little worried because of my cheat meal last night. Slowed me down enough to stave of puking.

M/29/176/5'8"

Burgener Warmup
CFWU X 2

As Rx'd:

3:09

Had me breathing like I just sprinted a 400m...I LOVE BURPEES!

Also did some muscle-up work - 5 sets x 3 reps

I've done a lot of burpees lately starting with the 150 burpee WOD a month or so ago... i increased this to 200 and i would do this about once a week when location and time were an issue getting a workout in... Then i decided to try 400 burpees... it absolutely crushed me.

M/40/196#/22%
wow! Underestimated that, what a difference the leaping 1+ foot makes . . . .kept the form true.

5:25 ahr 137/mhr 153.

15+10+5+5+5+5+5 (is that 50?!?)

bw 165

3:45

Woo Hoo, made it through to 50. My form sucked but considering that a little while ago I couldn't even do five...this is awesome. Next time I'm gonna focus on form, 12" jump target and such. I'm sitting outside sweating my *** off right now.

16:00

30/f/5'7"/182

Unbelievable Video. I have worked out with an IBA and Promask, but I have never attempted Fran wearing it. If you have never used a Mask during a workout then you don't understand how intense it actually is. It is borderline scary when you start breathing heavy, but you also have limited O2 to suck in. GREAT WORK, amazing video i am pumped up, going to gym now.

Did this one with my 10-year old son (m/10/50in/55lb) in the garage. After hanging a target at 12" above reach for me and 6" above reach for him, we went for it.
Dad - 6:04
Son - 5:30!

Mr.
4:11

Mrs.
4:51

It hurt so good.

M/49/273
11:11/02
blech: burpees make me barfy

jeremy, carey, big mike, nicole and all the fantastic people at crossfit central

just wanted to say thanks and congrats for putting on such a great series of events with the fittest games challenge. that trail run sucked in a good way (especially that little extra some of us had to do). see you all again at the games. wish i could have stayed around for the drinks but got the little one home in time for his t ball game. his team won 20-19.

kris

nothing like finishing strong you dog. we gotta come up with a tie breaker. one without running. your dominance there has been clearly shown.

m/40/5'6"/150

as rx'd: 3:49

25:40 for 10 x 10 x 135# dl, 10 burpulls. Josh and I had planned on doing either the Seal wod from Friday or Santa Cruz's dl/pullup wod from last week. Josh, however, is following CF Marina's burpee challenge, but the problem is he came in late so he has to do hundreds of burpees to catch up. His warmup now is 50 burpees. Insane. When the wod today was burpees I had the bright idea of converting the pullups into burpulls from the Santa Cruz wod. Josh was done in 23:17. This one was a real floor flopper. I'd also like to give a shout out of thanks to Mike Cheadle from Malvern. His muscleups at Baltimore last weekend were so graceful and effortless that he looked like Spiderman. He suggested weighted false grip ring pullups so yesterday I did 5 x 5 of those with 25#; I've got some nice new wrist blisters. Thanks Mike!

50 Burpees w/ 1' jump in 6:56.
Then straight into the crossfitendurance.com WOD of AFAP in 20 min for 2.69 mi.
Ready for a rest day!

4:28 as rx'd
Official push-up and 1 foot jump type.

12" approximately to the top of the door frame in the gym...alternating touching hand...7:02

25/m/225lb

As Rx'd: 11 minutes. First time ever doing a burpee.

40/M/175

As RX'd 3:57

Robb - you made an old firefighter really happy today. I wondered when some one was going to do it with full gear and Scott-Air-pack on and flowing. WOW! That old boy is a tough and solid fireman! Gonna have to break out the old fire gear and give this one a shot - got the fever!

Robb - hope yor doing well.

t

as RX'd 2:52
new PR.
word

freddie c you're on... A one foot target will be a piece of blue masking tape one foot above the tip top of my reach. 3, 2, 1... go.

Does anyone know if the breathing apparatus used in the firefighter video is 100% oxygen or regular old compressed air (~20% O2)? Or perhaps some other blend unique to firefighting? Either way, that's amazing, downright super-human.

23/m/183

m/36/6'2''/194# (this morning)
8 mins w/pushups - the CFWU took me longer.... I think I have to work my self harder on my pullups, the murph didn't kill me like it should have, since I did jumpers...

29 yom, 180 lbs

3:17 as rx'd

#102 John-The air bottles used in the fire service are regular compressed air.

John, Comment #102 Its compressed air, think what a hazard it would be if it were 100% O2 :>)

Have Fun, Train Hard,

Billy

If you want to be certain that you are jumping to a 1 foot height you can jump onto a 1 foot box :>)

Have Fun, Train Hard,

Billy

31/M/165
3:40 as Rx'd
Jumped as high as I could but didn't have a 1' target.

4:18

My sister and I did 25 burpees with our mom.It was so tiring I could barely do the last few. My sister was the fastest. I came 2nd. My mom was last but we had FUN!

By M (age 7).

PS: Thanks for a WOD that could be done at home with my kids. What a Blast! To note that I was the only one doing the push-ups for the burpees..so my time for 25 burpees was 3:49 - Anu

# 102 - the Scott Pak he is wearing appears to have a purge valve on the regulator but not 100 % sure on that one this would only flow a little air on his face - many FF use that valve but it waste air. But it is a demand system so you must inhale hard to get the O2 when your working so darned hard like he was. Most 45 minute bottles will last only 30 or so minutes do to the O2 requirement of the user and work being perfromed by said user. Air Paks never felt like they lasted long enough to me whne we put the red stuff on the wet stuff.

Cool vid! No doubt.

3:37

maybe a few not really as RX:d though, didn't have a mark for a 1 foot reach, just jumped as high as i could.

4:51...not a great time but first time doing this many burpies at once. I partitioned them out 10 per minute mostly.

BW 167

Deadlift: 333x5

50 Burpees as rx'd: both hands touching rings that were set 1 foot above reach

2:54

bw: 187

As rx'd: 4:26. First 20 in 46 seconds, then all downhill from there.

This came a day to late. Every Saturday for about the last month and a half I've been doing what I started calling "The Burpee Chronicles". (www.CrossFitMichiana.com/wod)

For some asinine reason I wanted to see how many I could do in 1 hour.

The result: 822

I was okay until I started seeing yellow spots at minute 55. Maybe someday I will see how long it will take to hit 1000. Probably not any time soon though. The odd thing is that I'm not sore at all.

Jim

As Rx'd

Teri: 4:19
Todd: 3:14

Todd got 20 in his first minute, Teri got 15 in hers. Yay, Burpees!

9:04

31/m/170
4:44
hardest 5 min workout ever. i need to work on my burpees.

m/6'/200

CFWU x 2

specific wu

50x burpees, time: 4:48

another great 3-day workout, thanks, Coach

12:23

As Rx'd 3:02 (w/o target but got good jumps in)

3.31 As RXD.

Ceiling was just over a foot above outstretched hand. Lung burning workout

37/M/195

as rx'd w/ 1 ft target - 3:30

m/28/6'3"/175

4:53 - did two rounds of 7 the 1st minute, 8 the 2nd, 10 the 3rd - hardly rested before the last set to go sub 5 minutes. This is my first burpee workout for time, so I have some idea of what to work on for next time.

Ok, as rx'd was alot different than just jumping at some random height for each rep. Me and 3 of my sons aged 12, 9, and 6 did this as rx'd with masking tape marking 12" above my reach, and 6" above their reach. I finished 6:49, and they were all within a minute of me. My 9 year old beat me by about 30 seconds. I'm 32/ 5'10"/ 192 lbs. I did 5 sets of ten. Next time I'll do 2 of 25.

As rx'd: 4:57

Feet kept slipping on the wet deck.

That was incredible Adam!!! What an inspirational video!!!!
Will the Firefighting Fran be the finale workout at your next seminar?

GREAT JOB!!!

Thanks for the props folks, and thanks to Robb and Nicki at Norcal its a legit place to get some world class training in.

As for the SCBA in the video it is a 3000 psi MSA with a positive pressure regulator so the pressure in the mask is alway just a little over atmospheric to keep bad stuff out in case of a breach. Not quite as hard to breathe with as the old demand regulators were but still a little sketchy, kind of like breathing through a straw. Trying to push hard without being able to breathing hard was definitely a factor, coupled with the fact there was only so much air to be breathed it created a kind of claustrophobia that was more challenging to deal with than I had expected.

Before I did this I had all kinds of ideas about doing firefighter linda, elizabeth, grace etc. but I think I'm all set after Fran.

7 minutes as rx's-broke into 5 sets of 10..
made up the 1-1-1-1-1 shoulder press, 3-3-3-3-3 push press, 5-5-5-5-5 push jerk.
135-135-135-135-135
135-135-135-135-135
125-125-enough for me.

24/m/195
3:45 as rx'd.

33 /m /135

As rx’d 4:46

40/m/176cm/70kg

As rx'd

4:05

Benedict, 7 years old
25 Burpees (hips to ground, no real pushup)

1:27

As Rx'd
3:08
Ouch.

4:56

3:25

sucked

WE HATE BURPEES!
Jim 48/M/160 5:08
Mark 28/M/220 7:18

32 yom 242 bwt

9.5 mile bike ride to gym
wod as rx'd
time 6:43
9.5 mile bike ride home

24/M/5'8"/130

4:07 as rx'd

32/m/210/6'5"

8:23

I hate burpees and they hate me.

M/34/82

rxd 2.49

full press up, jump to foot above reach target

Love burpees!

3:39

Hung a ribbon one foot above reach. Only counted reps that hit ribbon from a full squat jump.

5:37

For time:
50 Burpees

Jump 16 inches above reach each rep, alternating right and left hands to touch target height.

27/m/230/5'11"

6m 27sec

Didn't set up a target so I'm not 100% sure I was jumping high enough...but it felt like I was.

3:28

44/m/180lbs

as Rx'd - 6:39

I took too many little breathing breaks, but I guess not too bad for a geezer.

39/m/199/6'

started with cfwu

as rx'd

4:32

note to self - don't do burpees after eating ;) - bad things can happen

5:26

Jumped as high as I could on all of them, but by the end I know they weren't all 1'.

29/m/195

3:47 as rx'd

this is my third week doing this cf stuff and i must say, you all are nuts lol!

glad i can be a part of it!

6:06 with a 20lb vest on. not sure on all of them I reach the 1' mark, but I sure did my best, good to see you Rob, nice work Adam.

5:20 both hands touched ceiling 11' above reach

6:01 as rx'ed to 12" target

Melennie 11:48 to 12" target

Jim # 115 ... HOLY CRAP
that is so sick
You are my hero.

3:43.98 as rx'd.

burpees make my cardiovascular system cry....

46/M/194

as rx'd 3:50

CFWU- minus pu's
50 burpee's
6:11
1/2 mile run
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

27/m/5'10"/150

4:44 ouch

as Rx'd, 3:28

31 M 162cm, 71kg

3:30 as Rx'd. Started with a burst of 20, then slowed down to one every six or seven seconds in the 30s and 40s.

MMmmm...only 1/10th of the filthy fifties!

5:55

4:55 as Rx'd

Crossfit brothers and sisters,

I am seeking the advice of people who have used the product hydroxycut. Does it work and is it safe? Does the caffine restrict blow flow to the extremities making healing from an injury harder?

4:19.
A seemingly long 4:19....

Did lots of stretching and nice slow warm up.Still feeling Murph. OUCH!
cfwu x2 with GHDs in place of sit ups. 12x each.
5 min abs, MORE stretching.
4:19 sec! first 15 in 41 sec.
15,10,7,8,10. PHEW! THAT FELT GOOD!! AMAZING trying to get a full foot in the air in between. RRREeeally feel those thighs NOW. It's Motril and rest day ;-)

40/M/185

3:24 as Rx'd.

Not quite sure how high I jumped, probably not high enough though.

50 Burpees: 5:33

39/m/215#

As Rx'd - 5:20

M/18/135

4:05 as rx'd

3:58

Haven't missed a workout in nearly two months. I'm seeing visible differences now.

Set the bay door to make sure we were hitting the 12" mark.

3:12

Left me a little shaky for about 30 minutes.

3:25, as RXed. Most of my jumps were legit, but I'm sure there were a few short ones. Next time I'll try the ribbon idea.

CF WOD #9

Official CFWU

First Burpee session and still in first month. I finished all reps as high as I could. Concentrated on getting feet flat before I elevated.

Time: 6:54

Worked on low bar back squat afterwards. 3*135

Enjoy the rest day tomorrow!

40/M/165

cfwux3 16:10 including dips. Was going for 14:30, but everything felt sluggish. Had to partition all pullups, and last 2 sets of dips.

10:27, and I don't think I hit 12 inches on the jump once. That felt terrible :(

28/m/5'9"/195#
as rx'ed 4:33
first time ever doing burpees for wod def. get you breathing.

32/M/165

2:53

Run 5k (23:46-ish)

Round 2 of 50 Burpees w/ one-foot-beyond jump: 3:24

50 burpees, 4:19. i was jumping as high as i could, but it might not have been 12"... i measured some later though and it was probably pretty close.

32M/5'11''/178lbs

as rx'd

3:24......OUCH!!

Cfwu x 3 no dips

As rx'd

5 min

D5
as rx'ed 8:09
added stairstepper 4 high for jump worked great.
5k 24:49 needed that!!

24/m/175

as rx'd

3:40

Probably would have shaved off at least 10 secs if I hadn't been painting my in-laws house all day but I'm still pleased with the score.

YAY BURPEES!!!!

m33/5'11/172

cfwu x 3

4:02 as rx'd

I was really nervous before this workout for some reason and had butterflies in my stomach during the warm up. I guess I knew it would be a killer few minutes. What a great ending to a classic CrossFit week.

3xcfwu[-pu/dips]
3xbwu

hang snatches 3x3

50 Burpee Pullups
time: 8:29

5 min. rest

50 Burpees[jump both hands to ceiling 8"above reach]
time: 4:40

M/19/190/5'6"
As rx'd - 3:15

Burpees after a night of much beer drinking is not a great idea.

5:24 as rx'd

first training after 1.5 weeks shoulder injury!!

empire state game tryouts
155 kg total
weight=73kg
62kg snatch
93 kg cj (pr)

Way harder than they first appeared.
2nd week of CF, 1st burpees,
as rx'd, jumps did get weaker last 20 or so, tried to keep it consistent,

right around 5:00, forgot time strictly time, watched a clock, they kicked my ass

28/m/5'8"/160

Did yesterday's shoulder/push/jerk workout first.

5:55.5 exactly by the time I fell over and hit 'stop' on the watch.

Turns out my elementary school gym coach was onto something.

Did fridays wod today easier on my back,
wod done in 35:02

m/36/165

50 burpees, as rx'd
5:41

did it with bare feet and ripped the skin off a big toe. ouch.

19/f/142/5'7/ usna

4:06

m/28/185

as rx'd
3:43min
HR 165
MAX 180

Measured a target on a tree limb in my front yard and jumped to touch it each time.

m/20/190
2:55
jumped as high as i could on each one. my lungs were burning so bad afterwards haha

Me: 41yo/M/5'10"/179lbs

Warm Up: Greg's Warm Up

WOD: 4:56 with Body Armor Jumping onto an 18" box

I had body armor in my truck so I thought that I would use it. I had to make two adjustments from my usual burpee form. First, I had to jump about 2 feet forward onto the box and then jump backwards off of the box two feet so that I had enough room to perform the burpee. The second adjustment was coming up from the push up. Usually I thrust my feet forward and land with my feet flat in the same place that my hands were when I was doing the push up. While my feet move into position I would place my hands out in front of my body so that the finished position looks like I am at the bottom of a nice deep air squat and ready for the jump up. Because of the body armor it was difficult for me to get my hands off of the ground while my feet were moving towards my hands so I just kept my hands in-place and put my feet in-between my hands. I was able to do this so that I was in a tight ball position first and then I would move my hands to the front. It became a flexibility drill during that portion of the burpee and I actually enjoyed getting into as tight a position as I could on each rep. It was pretty fun :>)

Have Fun, Train Hard,

Billy

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

23/152

WOD as rx'd

3:23

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

M\43\190

5:08, as Rx'd

The Kentucky Derby maybe the fastest 2 minutes in sports, but 50 burpees is the longest 4+ minute in life.

Scott m/48
As Rx'd 4:24

50 burpees is that an omen for something to do with 50

25/m/6'0"/165#

CFWUx3 (+) 15 push ups per round

As rx'd:

5:59

33/F/5'10"/155#

Hit a ring hung 12" above reach for each rep.
4:52

Afterwards, timed someone else who finished in 2:47. Humbling.

3:20 as rx'd
will aim for around 2:30 next time

>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>

was dreading the burpees considering my left shoulder is trashed from the past two WOD's.

Sucked up the pain and ended up doing much better than expected and my shoulder feels great now.

As RX'd 3:29

Brian # 162, Hydroxycut

I have not used hydroxycut but I have used the zone diet and I believe that the results that you are looking for can be obtained with the zone diet. Give it a shot, you can get "Mastering the Zone" by Barry Sears for a penny on amazon.com the shipping is $3.99. Its the best four bucks you'll ever spend. I always knew that diet played a role in fitness but I didn't understand just how large of a roll until Nicole (via video) shamed me into trying the zone recently. What an amazing difference a good diet makes! I am 15 pounds lighter (I was not fat at all to begin with) and I am about 10 percent stronger :>)

Have Fun, Train Hard,

Billy

First post - Crossfit is awesome.

As rx'd 4:05

This sounds sadistic but, I can't wait until I can do burpees again. Finally able to unlock my brace. I've gotten to 110 degrees of motion. Still have to keep the brace on for 4-6 more weeks. However, I can now ride a bike to work on range of motion. Sad thing is it takes about 2 minutes to be able to get a full revolution.

Today I actually broke a sweat riding. I rode for 20 minutes. First cardio work I've had in 8 weeks. It felt great.

20/M/195/6'1"

Had to skip yesterday's so I combined the two today and did the burpees after the the shoulder workout

SP-105, 115, 125, 135, 145
PP- 95, 115, 135, 145, 165
PJ- 95, 115, 135, 145, 145
Burpees- 4:07

Should have went heavier on the shoulder lifts.

As Rx'd to ceiling at 12" - both hands
4:54

20 mile bike ride with hills.

Rx'd

5:02

22/F/170
6:28

44/m/159#

4:08 as Rx'd

cfwux3

as rx'd
5:55

30/m/6'0/193#

CFWUx2

As rx'd:

5:02

4:28mins

Broke it down by 20, 10, 10, 10

Had me feeling worse than after my best 2mi time...

did 50 burpee pullups with armored vest on instead.

7 mins.

First time doing burpies.
8:09

25m/5'10/140

6:29

Should have been a lot better than that...I didn't give it hard enough.

3:30

Followed by 50 45# chest press for time: 2:12

5'12" as rxed as a warm up to press WOD

I want to thank Adam and Crossfit Norcal for that video, which allowed me to do my first kipping pullup. I have tried kipping in the past but I have never been able to do it. I am not very coordinated at these things. When I watched the video something just clicked. It might be that all of the protective gear provided reference points that I could follow, and it might be that Adam’s technique was so good that I finally got it. Whatever it was, I watched the video twice then went to the gym and did my first ever kipping pull-up.

Thank you

M/23/150

3:47

M/16

Extremely intense!

5:08

F/37/5'6"/140

5:47
Only did little jumps due to plantar fasciitis, but I don't think I could jump a foot even if I tried with all my might.

M/40/5'11"/180

4:24
Jumped as high as could, no way to really measure, but certainly not a 12" vertical.

40y/oM
75" 203#
Warm-up of 4 hours in the sun at Rockingham
as Rx'd
4:45

42yom / 148

Did the Navy Seal Rucksack run 10k with minimum 25 extra pounds

I loaded up a backpack and ended up adding 30# (20% of body weight)

61:31 as rx'd

This is 20 minutes slower than my unweighted 10k time. This was a suckfest. I give the seals credit because this one shows up often on their site. I do not wish this one on anyone. I am planning the burpees tomorrow if I can get out of bed. Ouch.

About the Fireman video extremely impressive. Wow.

30yo/M/6'4"/207#
Jumped to a 10' ceiling, which was about 15" out of reach for me. Started with 2 hands, then 1 hand, ended up whiffing at air on a few of the last ones. The first 10 took about 25 seconds...and then things changed a bit;-)

As Rx 5:21

Ran 5k 25:53 and then did WOD

50 Burpees 4:56

M/27/209

as rx'd

3'32

touched the wood rafter brace inside garage every time.

Rowed a 1:40 /500
and then straight into WOD
As rx'ed:
5:42

27/F/5'3/114

PRE: Ran 4 miles

WOD: As Rx 3:18
with the occasional dog licks to the face...ahhhh!
talk about an ab crusher!

Speal hasn't posted yet, but he seriously crushed it today! My eyes popped out of my head when he told me his time! I'll let him post it though when he gets back from the cert.....can you say freak of nature!?

4:52 touching the ceiling of my garage. Then did yesterdays www.crossfitendurance.com WOD. Great website. Check it out.

David
M -32 - 5′10″ - 175 BW

CFWU x 2 x 10

WOD as rx’d: 5:17.70

Connor
F - 15 - 5′2″ - 119 BW

WOD as rx’d: 7:20.47

Notes: WOD completed exactly as rx’d. Height measured and marked for both athletes.

m/43/175

CFWU x 3

as rx'd
4:48

28 yo male 6'0" 185 lbs

2:02 as Rx'd

Still can't do a single freestanding handstand pushup or muscle up.

m/23/6'1"/190

as rx'd

4:33

38M/175

Stretch and warmup
wore 2.5lb ankle weights on each leg for the WOD

4:18

Stay Safe All

4.25

6:17

LOVED the video! We just opened a Crossfit Gym here in Utah (soon to be on the main page). My husband and my two partners are firefighters and I am trying to talk them in to doing Firefighter Fran for our opening day! Wahooo. Inspiring video.

#217 I have to agree with you, Adam has a beautiful kip and when he kips it just makes sense. Can't wait to practice mine tomorrow!

Gnat
www.vikingcrossfit.com

145/18/M @ Crossfit suffolk!

rx'ed

wow.... that was insane, i hope this will help improve my filthy 50 score.

Time- 3:25

M/18/5'8"/135

CFWU x 3

WOD as rx'd:

3:51

M/23/145

Legs were completely wiped after a zog football game this afternoon.

5:15

Today I met with Elizabeth for the first time in ages and I'm happy with the results:

4:45 with power cleans for a new PB. Full squat clean time is 7:43.

First time with high-rep Oly lifting since the injury so I'm pumped I could PB, I felt terrible the whole time. Ring dips were a little slow, I need to drop quicker and go straight through on at least one round.

Post- Tabata Mash-Up of 75lb push press and knees-to-elbows=146 reps. I wanted to do something tough when I was already tired to work on pushing it when I'm hurting. Mission accomplished.

7:12 both of us

5:39. Had to re-do two of the burpees because I did not jump high enough.

35/F/120

7:11

50 burpees with full pushups

4:15 as rx

24/M/158/6'1

As Rx'd 3:09

Jumped to a piece of tape one foot above reach, push up burpees(as if there is any other kind)

I don't think a sausage McMuffin is on the Zone diet is it? that may have hurt my performance... :)

4:28

as rx'd 7:09

it was a little harder than I expected, but it was good.

22/ m/ 230

23/M/150

3.32 As Rx'd to 1' above reach.

46 / 175

as rx'd

4:17

My twin boys did the WOD also. Jack's time - 4:51. Ian's time 4:48.

3:58
I made a target at 12 inches above. I measured from my hand overhead. Burpees with full push up.

3:30 as rxed

45/182

3:49 to a 1' target.

Tom and Mark, good times. Mike, great run. That's in the neighborhood of my 10k runs...unweighted.

M/23/155 GregAWU

50 burpees + 20lb Vest: 9:25

With extra weight muscular endurance was a big limiting factor, especially when attempting to hit that 1 foot mark. Form on pushup portion began to degrade @ ~30 reps (knees started touching floor). Did 10 extra pushups at end to compensate.

10 reps with vest off right afterwards took only 23 seconds, and I felt like I was flying, will do next time without weight for contrast.

Ouch. 2:44. Jumped as high as I could. I would say i was about 11-13 inches high. That was pretty good. My heart was racing. Haven't felt like that in a while. Nice.

My first burpee workout and the first WOD I haven't had to improvise! Time was 6:12 and I'm pretty sure not all had a 1 foot jump. (:
F/39/124

Hello CrossFit Community,
This is my first post. I have been doing crossfit on and off for about three months now and love it. I've decided to go legit and follow they cycles as close as possible.

M/33/6'0"/195

As rx'd. 4:41

Scaled to buttercup. (1/2 intensity week)
25 squat thrusts.
1:41

49 yr old male 6ft 210#
As rxed. Thrid day in Ouray Colo. This altitude is rough. hope I acclimate soon.
Time 6:39

feeling sassy 2day...

ran to gym. passed the heck out a big dude wearing a SEAL shirt. Dunno if he was actually was one, but I smoked him just for good measure.

got to gym...
max pullup contest. Whomever bet on Spider Chick gets the money. 36. stopped b/c thought palm might rip & I'd already soundly defeated all contenders. still had more in the tank, but was protecting the paws.

then 50 burpees. 4:15
adding 100 squats next. 3:25

then 5 rounds:
7 thrusters (tried at 90, but the bar just had its way with me from the start, so i scaled way back to 65 and just flew... fran lost her power to vex me)
14 2 pood KBS
21 abmat situps

then 30 1 pood windmills.

still got ants in my pants and am heading back now for sprint work with russ. my goal is complete fatigue and a damn good night's sleep.

as rx'd

3:01

37/M/199

As Rx'd - 5:09

approximately 5:25
stopwatch is at the gym and I did this at home so was using a regular watch, not very exact. Since my ceiling is only 8" above reach I made sure to touch with my entire palm each rep.

31/f/130/5'4"

4:47

I jumped pretty high but had no target since we were outside...

M/35/6'2"/185lbs

3:01

Started losing my vision around #42!

30/M/190

as rx'd - 5:32

John

5'10"/32/176/m

As Rx'd with 1 foot above reach: 5:14

#14 - shana

you are 5'4" and 130 lbs.

add 50 lbs and 8 inches, and then caculate the work per rep. they are heinous for tall ppl.

50 Burpee Tire jumps for time:
Tire approx. 20"
Coop-4:48 as Rx'd
Beth and Children
Beth-7:54 w/o tire Jump
Luke-5:08 as Rx'd
Ben- 5:40 as Rx'd
Maryann-7:42 knee push-ups otherwise Rx'd
Ben-5:28 as Rx'd

rx'd:

Jared 25/190

3:21

Gina 45/133

3:21

3:54-First post after several months of cf...finally starting to get my act together.

as Rx'd

Brendan 26/m/195--3:57

Rachel 25/f/135--4:05 (did some "snaking" on push-up phase)

as rx'd 4:16

made up sp/pp/pj

sp 135,155,155 f, 135,145,145
pp 135,155,165,175,180,180 f, 155
pj 135, 145,155,165,155,145,145

for funsies

deadlift 225# x 10

12" box 45# squat jumpers for 30 secs. I got 20 in.

legs will be smoked tomorrow. yes!

M/22/6'1"/185

As RX'd: 2:54
Lateral hops over heavy bag to make sure I went full height
(Basically I'd jump over the bag and fall on my chest, faster but a little bit more painful)

Afterwards, tried this out on the trampoline, only instead of a jump, I had to do a backflip, only landed ones count. Not for time, just for fun.

Basically, I'm a mess cause the Rangers got the asses handed to them by Pittsburgh, who were faster, stronger, smarter and, it seemed, wanted it more. I wonder if Evgeni and Sidney xfit

My ceiling is about a foot above my reach, so I jumped and touched the ceiling. As Rx'd 4:19

M25/204/64

3:40

Stopped by Hooters Panama City Bch 4 a quick brew..Llitle did I know it was Bikini Contest.. I'm not working out today!

Get some, Go again!

decided to try this 5 hours after empire state game tryouts.
rxed=2:41

4:14 as rx'd 33/m/207 (today)

# 273
There was a cover article awhile back on Sid's training.
The starting goalie for BU is a really close friend of mine. He says that they do a ton of stuff like Crossfit, but they do it in small teamed workouts and I don't believe they do anything going overhead or for time. They are really big on doing cleans. I know he doesn't go overhead on lifts because it is too risky for his shoulder.

The article was in ESPN the magazine

m/34/175

4:59 as rx'd

3:57 cake

as RXed

4:38

37M/5'10"/163.5#

As Rx: 3:46

I had dreams... aspirtions really of a sub 3 minute WOD. My dreams are unfulfilled.

2 hours of striking for a warmup.

I jumped up and touched a basketball net each time

5:41

35/M/213/5-11

M/39/6'0"/155

7am surfing
noon bike ride (10 miles mostly downhill)
4pm WOD As Rx'd

3:47

Jumps to a pipe that happens to be 12 inches above max flat foot reach. I counted single hand touches.

Speal Wifey,
We took good care of your boy down here in Texas. What have you been feeding him? He truly is an animal.

It is always fun to train with you. Congrats on the PR's.

Today's WOD as Rx'd
1:48

Marshall (My brother)
as Rx'd
2:14

39/M/195/6'3"

8:05 and it went something like this:
10
30 second break
10
1 min break
10
2 min break
10
2 min break
10
Then I strut on in and show off my time to Billy.
I looked and saw body armor and he was sweating pretty good but thought nothing of it.
Then I checked his post and he did his WOD with body armor on an 18" deck in almost half the time. The man is a stud.

Incursus Profundum!

Robb,
Great Video! See you soon!

Adam,
WOW!

First WOD after week off due to vacation and raging ear infection (still not 100%).

WOD as rx'd, chest to deck pushups and 12" jump (that really sucked.)

Time: 6:03

Making up Murph tomorrow. Going for a PR as rx'd Cindy style with 20# ruck. Wish me luck!

Thanks Coach!

Robb,
Great Video! See you soon!

Adam,
WOW!

M 175/27 72"

4:11 as rx. Awesome firefighter fran Adam!!!

6:20

As Rx'ed
1st set 10 rest in bunches of 5's.
10:11

CFWU x3 (10 reps)

For time 50 burpees. Not quite as Rx'd

50 burpees jumping as high as I could (can't make 1' over my reach as yet)

8:09

That was not over quickly. I did not enjoy that.
(Gawd, I hate those things--a definite weakness, which means I need to do more.)

F/58/5'6"/136

27/m/175

as rx'd: 3:12 (done following a night of drinking and a not so zone breakfast at Country Rose)

33/m/210

4'17"

I could have been faster. Need work on push ups!
6:12

5:05

m 29/205/74"

6:04 as rx'ed, both hands touching target

3 CFWU 12
6:38, jumped to 3rd stair

It seems that ToTom is the official mash-up artist of CrossFit. The OPT "Helen" video featured "The Way Simple Men Are" and then this one featured "Firestarter Jimmy". Neat.

35 y/o male, 145#, 68"

WOD as rx'd. 5:19

4:18 - ceiling is only 9 inches over reach, though. Probably made up the 3 inches by doing sets across of power cleans beforehand.

27/M/167 lbs

gonna have to pass on this one...PT test in 2 days

I love burpees!

3:01 as rx'd.

CFWUx3
As Rx'd
4:47

as rx'd: 4:45

I kinda like working out at 6000'

First off that video is sick!!
Secondly I did my LSD run today (2:15:00) so I will be making up the burpees tomorrow after my recovery run.

36M/5'11/200

as rx'd 8:53

very disappointed with my time...

M33/169/New York, NY

Burpees: 3:28

"Jeffrey"
50 back extensions + 50 situps
GI Jane
200 Pushups
50 back extensions + 50 leg raises

31/M/190
CFWU x 3
WOD as rx'd 4:15

Oh I would also like to say that since I started Crossfitting (2 1/2 months ago) I have lost weight... improved my body composition by 4 points and gained a few pounds back in muscle. Amazing. If the fever isn't enough the results sure are!! Thanks!

Suprisingly not as bad as I thought...

50 burpees in 4:02

(completed 25 in 1:47 then slowed down a bit)

4:52

That felt good.

38/m/185

as rx'd 4:23

then

1 min rest
50 pullups
1 min rest
50 situps
1 min rest
50 squats

12:05

M/36/6-0/172

As Rx'd

3:41

2:41

36/f/137

4:21 as rx'd

m/37/175

As rx 4:28 including solid 12" jump.

And I got to CrossFit with my wife for the first time today. I have been preaching (no, really) the crossfit gospel for the last 4 months and she finally got sick and tired of my nagging. She just had a baby 6 weeks ago and last week I had her doing a scaled Fran and a scaled Cindy. Today she did 50 burpees with knee pushups in 9:30.

Great job, Binky!

Also, my 3 year old daughter saw us doing the WOD and knocked out 10 burpees! Wish I coulda recorded that! Daddy's little CrossFitter:)

I am a happy, happy man.

WHAT IS A BURPEE PULLUP? #182

6.29

3:30 ar rx'd

29yo M 185lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.

As rx’d: 5:04
Foam roll after.

6:00

First time doing burpees. Definitely need a coach or a target next time as my jumps were definitely getting a lil' shallow towards the end...

4:54

3:28

The Good News
* Today I set a PR for 50 burpees! :-)
The Bad News
* The PR was 12:02 :-(

Today was the first time I had ever done even a single burpee, so doing 50 of them as rx'd (which I did do) was harsh. My movement is also severely hampered by some sort of rib-area injury that I sustained during Wednesday's thrusters. Without the injury, my time still would