HELP!!!

wow

Should be a very fun one. I love burpees.

F yeah!!! Now i can sleep.

In need of erg...

This looks fun.

Somehow, "for time" just translates to "try and finish" for me.
May schedule a spa session for Wednesday.

Yay! I haven't seen a rowing in a while! I don't know if it's love or endorphins....

is there a substitute for a rowing machine?

is there a substitute for a rowing machine?

Oh wow...

HAHAHA I love the change of song in the video!
Awesome

Oh wow...

#9 - more SDHP!

Enjoy :)

So this is what happens when ppl complain about repetition... coach goes sadistic. learning about a new level of pain... 75 burpees! Get some!!

steve...

The Sub for rowing is SDHP with 45#

For 1000m do 100 SDHP with 45#

For 750m do 75 SDHP with 45#

For 500m do 50 SDHP with 45#

Sub for rowing could be 75lb SDHP or 16Kg kettlebell swings perhaps. Anything that isn't too strength intensive, and that gets the heart really pumping.

Can't wait for the games. I still haven't signed up yet. I should get on that...

Every time I leave a cert I find myself saying "WOW that may have been the greatest one I've been to yet". I always learn so much and have such a great time. Then I think about the other ones and remember how excellent THEY were. Each and every one is so well done. CrossFit is about excellence and it shows in the certifications. After that I start having a CrossFit Cert comedown. I definitely get some kind of high for those two days. Anyone else get that?

I feel like I'm going to CrossFit University. I KNOW I want to be a CrossFit trainer. I love the stuff and believe in it just like everyone else. I feel lucky to have the opportunity to go to these certs and collect information that's going to make me a better athlete and a better trainer.

CROSSFIT KIDS CERT:

Thank you to the Martins for a great weekend. It's so obvious how important helping kids is to them. Same about Jeremy Thiel.. I had no idea what was coming when he got up to speak. The second he opened his mouth -BAM- I think everyone immediately FELT how much he cared about his work with kids. He's really making a difference. Nichole, it was great to see you again. Thanks for your presentation about nutrition. It's scary what kids are eating these days. Nick and John - I had a blast playing the games with you. It was great to see grown men willing to be silly. We definitely learned that you shouldn't work with kids if you're not willing to make a fool out of yourself and have fun doing it!

Even though this cert was specifically about training children I'm going to use what I learned for teaching adults :) The Martins broke the movements down to the most basic level and gave us really simple, creative cues.

I love that we can give kids a sport that they can have for their whole lives. Lots of kids have sports when they're young but when they get out of school they don't know what to do. CrossFit Kids sets children up to be great CrossFit Adults. They're learning about movement and it's creating a great foundation for the rest of their lives. How many of us wished we had CrossFit when we were younger? These kids are going to be strong and healthy and have great self esteem. It's wonderful. We can really make a difference in children's lives through physical fitness.

We learned that CrossFit Kids isn't just a scaled down version of CrossFit. It has extra jumping, being up side down and things like that because kids need it. It teaches kids about movement but with a huge emphasis on FUN. They held a CrossFit kids class during the cert so we could see what one looked like. Man, those kids were so excited and were having a ball! When we got to participate in the games all the adults had a ball too! We looked so so silly but we all laughed our butts off while having a little workout. I'm praying that none of that video makes it up on the site.

We got plenty of information about how to start and run a program. I left feeling prepared and motivated. Seeing those little kids doing pull-ups and HSPUs and Conner and David doing their workout was inspiring. I can't wait share what I know with my 3 year old brother Ethan and with kids in my community. If anyone is interested in having an impact on children's lives then go to the CrossFit Kids cert and start a program. I hope I can make something work. If anyone has any questions about the weekend feel free to e-mail me.

One more thing I learned - I don't do very well in extreme heat. And flies creep me out.

Thanks again.

Next Weekend.... Coach B and the Olympic Lifting Cert!

Is there a sub for rowing?!?!

Better yet is there a sub for the entire workout...holy shnikees!

That was bizarre, what were the odds of another sam posting at exactly the same time!?

And I was about to post again to say that my estimate of 75lbs is probably too heavy. So yeah, just do what other Sam says..

Yes, most excellent workout, I cannot wait for tomorrow. Thanks Coach!

Have Fun, Train Hard,

Billy

burpees.....great. (please note sarcasm)

burpees are my enemy. should be a killer.

This workout is dedicated to all those who were "bored" with the girls...we thank you!

Ah sweet, finally something that plays to my strength..........except the burpees.....I hate burpees....burpees suck.......top 3 worst people who have ever lived:
1.Hitler
2.Guy who invented burpees
3. John ( the fanatic religious guy from the rest day discussion)

Damn SDHP 2 days in a row? Bring it! LOL

Thank you to both Sams!

A whole cycle of new WODs.

Makes you wonder if Coach was reading that thread on the message boards about the lack of new WODs lately.

Oh jeez, did he RX burpies...May meet Mr.Pukie.

Would you guys quit making the coach mad...This is going to hurt. You asked for it!

3, 2, 1, get er' done.

Coach, keep these coming...good stuff!

Yes, I am sure I will be feeling ready for those burpee pushups after the mild chest day we had today.

hey guys,
my names sati im 5'7" 150lbs, i started crossfit approximatly a week ago and i loved it, i am a true begginer at this type of workout because i dont go to the gym and i usually got my exercises by walking and running. Im not in a horrible shape but i do need to tone up. I cant do any of the WOD as Rx'ed, instead i do the modified versions and there are times i cant even do those, which gets me so frustrated, considering my boyfriend is a personal trainer and a crossfit addict, and here i am struggling to do 10 push ups. Recently i hurt my back doing the kettlebell swings. Does anyone have any suggestions on any exercises i can do aside from WOD to build my strength and hopefully one day complete a full WOD as Rx'ed... Please help!

Good God. I'm feeling giddy... is that normal.

ATTENTION!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

My girlfriend is new to Working out, and is really intimidated by the WOD's.

LADIES if you are out there, please give me some advice as to what I should have her start doing. She really wants to succeed but is frustrated that she cannot do a fraction of the WOD"s..

PLEASE HELP PLEASE HELP!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

I've got my crossfit class Tuesday nights, so I'll be doing that one instead.

I feel like we never do the "ladies" anymore!

Adam, that's funny :>) and right on the money :>)

Have Fun, Train Hard,

Billy

#6 Patrick hehe so funny way too true.
#30 Adam frikkin HILARIOUS.

I actually almost like burpees but puhleeze 75? (nooo don't do the math) one. at. a. time. LOL
This oughta be good. I wish my legs were longer.

Of course, everyone inevitably goes to games.crossfit.com...

Good one

Hey guys this is my second week and I must say it's been killer so far.... but damn, this may be the craziest one I've seen yet!!!

does anyone has a sub for the rowing machine...

I'm glad the guy complained about repeating workouts. I really like these random variety workouts. I don't have any goals for them except just to finish as fast as I can.

MaD coach equals great workouts! Thanks for pissing the coach off! Time for today 28 min M/33/245

bill from NJ-
Check out BrandX martial arts
http://forum.brandxmartialarts.com/viewforum.php?f=16&sid=74059d7b82f8aa7e7fa9cdcec3157228
They scale the workouts to several levels of ability!

Might have to do the burpees with my right arm since my left tricep feels like a beef patty today. Someone said 50 ring dips can't be 150 bar dips, I should've listened! I just like to think Coach is in a really good mood, and just sharing that with us =)

3-2-1

re: #35

The website says the Sub for rowing is SDHP with 45# (men)

For 1000m do 100 SDHP with 45#

For 750m do 75 SDHP with 45#

For 500m do 50 SDHP with 45#

Go CF!

#22

outstanding. but i wonder if you got the order of numbers 2 and 3 mixed up.

#27 and #28

I started Crossfit almost one year ago and could barely do one pull up, never heard of kipping, couldn't do any workouts as Rx'd. I just started doing the best I could, scaling weights and, sometimes, reps as needed. I used a physioband to assist with pull ups, moving from more resistance to less as I got stronger and finally gave them up (the bands, not the pull ups) -- and now I can do 20 in a row. I think they post scaled workouts at BrandX, but I always just adjusted them myself to something that was hard, but achievable. I've made incredible gains and often (but not always) do the workouts as Rx'd now! If you read the comments, you'll see lots of women -- and men -- who scale the workouts to make them something they can do.

Good luck to you, #27, and to your girlfriend, #28. Hang in there -- it's so worth it!

#27 Sati:

First of all, don't be discouraged...everyone has to start somewhere...just to be able to do some of these WOD's as RX means that a persons pretty elite fitness-wise...someone who has little experience with weight training might take months or years before they can do all of the WOD's as RX...the important thing is to scale to something thats still intense for you...as long as youre making improvements, that's what it's all about

As far as supplemental exercises to build strength...the best suggestion I've seen is to replace one WOD in each cycle with a standard 5x5 weightlifting of maybe 2 or 3 lifts...any of the normal crossfit lifts will do such as deadlift, back squat, olympic stuff, etc...also take advantage of the fact that your b/f is a trainer and have him help you with form...perfect form makes all these exercises a lot easier

Hope that helps

Another big fat PR.
Did Helen last night (PR @ 10:57 from 12:22)

Too many 5k's this week & my shins are feeling it. Will make up Deadlift WOD from last week tonight.

The best part of the video was seeing Pat, Tony and Mallee giving it their all, and then you see a guy in the background on the tractor and drive off. Just thought that was hilarious.

It been a long while since pukie as found his way to me, but this workout will most likely bring him around again with an all out effort.

Bill from NJ: She should just try and do as much as she can do, and then a bit more. Keep trying for that little bit more and you'd be amazed where it gets you.

holy crap!! this is going to kill with the sdhp subs.

cant wait till morning now. im really excited about this workout for some reason. i know im going to have to mop the floor after it for sure

The rowing I can handle fine. The burpees are gonna totally suck.

Hello all,
I'm a long time bodybuilder, but I've completely changed up and gone exclusively crossfit. Today, 5/19, was only my second workout and i ran into a major wall. I didn't have a problem with the first three exercises but when it came time to do the pull ups i was so tired i couldn't even do one. So i did jumping pull ups but i feel like i messed up and was jumping too much. How much of the pull up is the jumping supposed to do? And then when i got to the hand stand push ups I couldn't manage one, even after a few minutes of rest, so i did regular push ups instead. What should I do? more rest or should i do a different exercise to build strength in my hand stand push ups?

hm, first 3000m (1.9 mile or so) for time at school, then followed by this. Sounds awesome!

WOD:
Pushjerks Weight
5 135lbs
5 155lbs
3 165lbs
3 175lbs
3 185lbs
3 190lbs
3 190lbs
My WOD for 19MAY08

Argh... I haven't done burpees since I was 12... they suck... Loving crossfit though! Can't wait to build some stamina and really start getting stuck into these WODs! Here are my results, in 23 minutes or so:

100 SDHP (20kg/45lb)
25 Burpees
75 SDHP
50 Burpees (only did 25)
50 SDHP (DNF)
75 Burpees (DNF)

How many rounds?

I keed, I keeeeeed! I'm 3-4 weeks behind the WOD schedule (performed April 22nd today), but both my girlfriend and I love the sound of this one. It sounds like the perfect CF workout. We may have to give it a shot ahead of (our) schedule...brutal.

#49 Aaron,
Welcom, sounds like you did it right, enjoy the benefits. for the handstand push up, just stay into the handstand for as long as possible and...please use the messageboard.
have fun, Johan

M/36/190 33:01

I think this pays for the cheeseburger and fries I ate last night.

Umm, what is a SDHP? In the second month of CF and first time with a rowing workout. I don't even know enough to be as scared as I probably should be.

Aaron #49 First of all welcome. From a former bodybuilder, I must stress this is different. Be patient, it takes time to develop the type of fitness and mental toughness needed to do the workouts as displayed or rx'd as they like to call it here. You could follow guidelines listed on the mainpage for scaling workouts, or just do the best you can. After all you only competing against yourself. If you are persistent you will improve. Worth sticking around, this place kicks ass.

#57, just found the answer to my question in the FAQ, SDHP = Sumo Deadlift High Pull ... nice!

yay pat, mallee, and tony representing crossfit santa cruz!

#28

I'm a 17 year old female and I get my ass handed to me everyday by these WOD's. Maybe get her started on some of the "for time" ones and less of the strenght,and as long as she knows that scaling is the way to go until you can get the strength up. I've been doing x-fit for 1.5 months and all my pull ups and dips are assisted, plus push ups from my knees and almost all of the weights are scaled. just because there are "FrankenFitters" (glorious term coach!) doesn't mean that there aren't loads of people scaling them.

You've gotta compete with yourself before you can compete with others!

That, plus she'll get a hawt body if she pulls through!!

hope some of that could help!

27:54

I suck at burpees, I need to do them more, as much as I hate to say it.

19:40. Burpees were extremely poor at end

Pat is the manimal-I think todays wod is solely for Davie Easton!

subbed runs for rows
27:58

"sweet mother of God"

#27 Sati
#28 Bill from NJ

My husband got me into crossfit and in the beginning I had to scale EVERYTHING.Played around a little with it in the fall, got serious about CF this year in January.
I was always in fairly good shape from being active and playing around with extreme sports, but I was humbled and SCARED when I first saw some of the WOD.
I started with jumping pull ups and dips on the graviton. Moved up to negatives for Pull ups and less and less weight on the graviton.
Just two weeks ago I was able to do my first kipping pull ups and real dips. The key is to DO what you can, scale what you can't, Work as HARD as you can and if you hit a milestone, PUSH FORWARD and don't go back. It takes time, but SO worth it!
Sati, If you can't do regular push ups, try on your knees or just holding the position a few seconds and as many times thru as you can stand. Get the Warm up of the day DOWN and do it everyday and the rest just falls into place. On weights, go with what you can handle at first, even if it's a 15 lb. bar. Get the technique down first and then start adding weights.

Key is to stick with it. I've looked at the videos of some of the ladies on here and made them my goal for where I want to be. Just have to stick to it.

Hope that helps.
Lysa

So... I got an Immunization (shot in the arm) for Hepatitis A yesterday... and I just finished the WOD. I don't think I could be in more pain from a WOD... until I did this. I probably wouldn't feel my arms at all after that WOD (Burpees are the devil) but that HEP A SHOT makes my shoulder BURN. THANKS WOD !!

As Rx´d

30.06 (Did 82 burpees in the last set, so my time must have been just under 30 min.)

The best part of that video is Pat running uphill at high speed and his body is wobbling back and forth. Really hillarious! Nice job.
Great WOD's this week! Thanks Coach!

#27 and #28
Ditto all that Lysa said. You just have to scale it to make it work for you. Check out the BrandX website for scaling. Also on the message boards there's a nice thread under "Starting" called "Where's the Girl Power?"...a great community group for women (and guys!). Good luck!

Nice work Tony B,

Nice to see some of the Cert coaches walk the walk. Strong stuff!

36/M/286lbs/NYC

38 min (no stopwatch)

wow burpees kicked my butt....did fine on the rowing but had to break up all the rounds of burpees. First time doing WOD this week supplemented with Krav Maga.

Shoulder rehab continues...just did the rowing today but 1000m intervals instead:

5:33
5:18
5:01

Still working on my rowing technique, so I hope for those times to improve. I'll follow up with 400m sprint intervals in about an hour.

34/M/168
Sub'd SDHP 45lb bar 100,75,50 for rows
23:54

Oh, how I miss the majestic hills of Aromas. I can't wait to move back to Monterey in July.

Take two burning hamstrings and add SDHPs. I predict pain, foo'.

m/29/5'10"/150lbs

as Rx'd,
28:28.

Was limited by endurance for the pressup part of the burpees, especially in the last 75.

question on burpees. are you supposed to do an actual pushup or do you just free fall to the floor?

anyone?

I may wish to regret this question but as far as the Crossfit Games WOD, does anyone know the distance of the run?

That just ain't right!!

damn! that was hard. 32:22 Rx

#78 Justin - IMHO you just get through it as fast as you can. ideally (and I can't keep this up for very long), you drop straight from the jump into the bottom of the pushup, and then pull your feet in as you're pushing up and thrust straight into the jump.

33/M/187

as rx'd
24:37

Justin,
I think the burpee is an actual push up but usually becomes trying to keep your face from being the first thing to contact the floor by the end. Not too sure.
Sati,
My girlfriend is 5' tall and started CrossFit after I'd been doing it for about 4 months. She coudn't do a single pullup and now she scales the workouts a little but on yesterday's WOD I only beat her by 10 seconds. Just be patient, don't let yourself get off easy, and don't do something that gets yourself hurt trying to be at a point you're not at yet. I'm sure you'll get there. Good things take time. Keep it up.
- ProPain

That video was cool. It really shows how Crossfit can help a family stay together. I will be looking out for that father/son team at the Crossfit Games.

I love burpees!

If I do not have a rower what weight should I use for the SDHP?

#85

The Sub for rowing is SDHP with 45#

For 1000m do 100 SDHP with 45#

For 750m do 75 SDHP with 45#

For 500m do 50 SDHP with 45#
Comment #15 - Posted by: Sam at May 19, 2008 9:13 PM

Yes, Um.. table for one. I think you'll find the reservation under the name "Pukie"....Thank You!

29/m/205/5'10

29:47
Burpees suck.

34'26" as rxed

New Guy. Did yesterdays WOD, scaled it back a bit:
75 pushups
95pd sumo- high pulls / 50 reps
50 ring dips
KIPPING PULLUPS / 30 reps
20 HANDSTAND w self help by hams / 20 reps

24 min.
M/34/6'3"/225/MI.

In hotel with no C2 or available tmill/bikes. Improvised following WOD:
50 burpee
50 situps
50 squats
50 pushups
50 good mornings w 10# medball
50 burpee
Sort of a mini-filthy 50 - just over 20 min. Going slow today due to external reasons.

Tariq

32/m/195

32'21" as rx'd

Sufferin' at SOFIC!

One more thing. Coach you Rock! This is awesome! Been doing what I thought was a similar WO for 5 months, wasn't even close.
I'm a Detroit Fire Fighter and have been telling anyone that cares about this site. Keep up the good work CrossFit community! You truly are inspiring!
Now, if I can only do more of these damn pullups!

M/34/6'3"/225/MI./sore! ouch!

37/M/5'09"/190lbs

Subbed SDHP for Rowing machine

37:37

THAT REALLY SUCKED.....GOOD!

Burpees suck, but if they didn't why would we both doing them?

26/M/240
New to crossfit this is my third WOD 32:53 as Rxed. That was awesome!

subbed SDHP for rowing 100 reps for 1000m, 75 reps for 750m, 50 reps for 500m

18:03

I am modifying this WOD for my surfing affliction.

Paddle 400m on Vasa Trainer #7 damper setting

25 Surfing Burpees (Everything same but from plank jump into stance you take on a board then jump. So if you are regular or goofy foot, pop up in that stance and jump.)

Paddle 200M on Vasa #7

50 Surfing Burpees

Paddle 100M on Vasa #7

75 Surfing Burpees

okay this taking a cycle off is officially killing me now. was working out with dutch last week and he tells me i show all the signs of overtraining and to take some time off. think he could be giving me the "wrong advices?" i do feel better though.

I am modifying this WOD for my surfing affliction.

Paddle 400m on Vasa Trainer #7 damper setting

25 Surfing Burpees (Everything same but from plank jump into stance you take on a board then jump. So if you are regular or goofy foot, pop up in that stance and jump.)

Paddle 200M on Vasa #7

50 Surfing Burpees

Paddle 100M on Vasa #7

75 Surfing Burpees

couldn't finish:

only able to do 30 burpees the 2nd time and none the 3rd.

ATTENTION!!!!!!!!!!!!!!!!!!!!!!!!!

THANK YOU
FOR ALL THOSE WHO RESPONDED
TO GIVE MY GIRLFRIEND ADVICE!

YOU ROCK!!!!!!!!!!

Anyway, did the workout. Here are the results

I'm a slobbering pile of human waste.

sub'd SDHP for ROW

SDHP 100
Burpees 25
SDHP 75
Burpees 50
SDHP 50
Burpees 75

P.S. Honestly, the best thing about CROSSFIT is the people. The amount of responses we received in such short time makes me realize that not only does CF work the body but also clears the mind. We are able to understand the bigger picture in life, helping others.

TIME 21:18

GET SOME!!! OOOH RAHHH!!!!!

What a great WOD! I am stoked! I get to use our kayak on our lake for the row portion. The route has already been programmed into map my run! Burpees on the lakefront anyone? Time posted later. Enjoy!

This got BIG smiles here at C2. A bunch of us are going to hammer this one out at 3:30 here at the shop. Oh yeah burpees kicks my ass I will be pinging at the end of this one. I just emailed the WOD to every one at Concept2. They have to do it!

Does anyone know a sub for rows? No, row machine at the gym.

21/m/161/68"

wod as rx'd

didnt get time, but smoked none-the-less

mikey t

#104: generally 400m run = 500m row

time constraints :(

did one round, 1x CFWU, 6 min

will finish next time

28/M
Time: 37:47

Burpees are hard... Great workout!
/Kristian (Gothenburg, Sweden)

As one of my C-fit Dream team members said,
"the reps go up! that's crazy" -haha

as RX'd: 32 min (wall clock)
Rowing never felt so good.

Sumo deadlift highpulls (SDHP) are the sub for rowing. Running really doesn't replicate the movement they are trying to get you to do here today in my humble opinion.

1 SDHP = 10 meters

CROSSFIT KIDS!

Affiliates,
CrossFit Kids is a MUST have cert in your bag of tricks.

Learned so many good cues from Jeff for kids and adults alike. Great people, giving a great cert.

CrossFit Kids is the next generation of CrossFitters and how we plan to take over the fitness world!

Thank you Jeff and Mikki and all the CF Kids' staff for the wealth of info and positive feedback. You guys are great!

CrossFit Off The Grid

gotta take a nap before this one. lol

SDHP: Good point about SDHP replicating the movement of a row, I threw out running as a replacement for the "cardio" aspects of rowing not the movement.

Did the 1000 meter row and burpees WOD. I had to break the burpees up...kicked my butt. The work out was tough one. 28:49

:26::38 as rx'd

30/m/165

subbed sdhp for row

100 sdhp
25 burpees
75 sdhp
50 burpees
50 sdhp
75 burpees

didn't have a stop watch but I could have timed it with a sun dial. Somewhere between 35 and 45 mins. I honestly was just happy to finish.

Holy sh*t burpees! Man I must be in a nightmare. I may meet pukie today. I may have to request medics to standby while I do this workout. yipee!

m/42/73kg
Burgener wu+skill transfer excercises (Front squats+jerks)
32 mins as rx'd, burpees in sets of 10

1000m row
25 burpees
750m row
25 burpees
500m row
50 burpees

29:38

25:48 - tough after yesterday's pushups and dips.

Rowing and burpees done in Lynne's gym. Burpees with pushup and lateral jump over 12"x12" obstacle to keep the jumps honest.

Comment #28 - bill from NJ

As everyone else said, scale the workouts down, I still use Brand X to make sure I scale correctly if needed. Sometimes even find myself scaling once I actually do the workout.

I started CF in Spetember 2007 with no pull-ups, just worked on the jumping and going really slow on the negative. I just got my kipping pull-ups down in April and can manage 10 in a row and am working on more.

You can also start her doing bodyweight exercises: pull-ups, push-ups, sit-ups, squats, box jumps, jump rope, etc. Actual workouts: Tabatas, Angie, Cindy, Michael, scale the reps down if needed. And have her grab some PVC and work on form for the lifts. I also browse the affiliate pages and look at the workouts they come up with too.

Best of luck to both of you! I hope she sticks with it!

25/m/190/5'9"

subbed the 45lbs SDLHPs for the rows, 100,75,50..

24:33

what a complete kick in the nuts.

viva la revolution!

M/10/184/83

nice WOD

1000m row : 3:51
25 Burpees : 1:52 (15/10)
750m row : 3:04
50 Burpees : 3:50 (10/10/10/10/10)
500m row : 2:19
75 Burpees : 7:58 (10/15/*10/15/5/5/15)

Total 22:55
*got a noseblood which slowered me a bit down

Avg. pulse: 83%
Max. pulse: 86%

What would you guys do for a warmup on this WOD? It seems to me that the standard warm up won't really warm you up for this?

bw 165

subbed sdhp for rowing

18:43

I've asked this before: It would be REALLY helpful if the various camera men/women of the videos shown could Pan out so the viewer could see all of the person pictured. Not, for example, just the head of the person bobbing in and out of the bottom of the frame while he does clean and jerks.

Tom Welsh, if you're reading this, drop me a line - we can wod together in burlington, vt

37/m/150

34.48

subbed SDHP for rowing. by the way...burpees suck!

horrible.
45# SDHP to standard
quit on last set of Burpees
DNF, does not count
JSS KdGII, E. Rashid, Baghdad

Ouchie!

100 SDHP 30 lbs.
25 squat thrusts
75 SDHP
50 squat thrusts
50 SDHP
16 squat thrusts - then curled up and died

36:50

I started my Zone this week and I have a question.

Since all blocks are equal based on protein block requirements. Should this be split up between the 3 "meals" or split between all meals and snacks equally?

The reason I ask is because I am Rx'd 20 protein blocks which breaks out nicely at 4 per meal or snack. As long as I give 4 hrs between each I would think it was okay?

If I have 20 blocks and only have 1 block for each snack as recommended, then that leaves me with 18 blocks / 3 meals = 6 blocks per meal or 42g of protein which would seem like a waste if the maximum absorption is 35g?

Help?

35/m/70/170 36:33 as rx'd damper on 7

And I thought Murph was tough!
No rowing machine in the gym. Sub SDHP.

100 sdhp
25 burpees
75 sdhp
50 burpees
50 sdhp
75 burpees

42:26

I'm laughing at those that think the comments, Greg Glassman's mood, etc. have something to do with the WOD "programming."

Whatever the case, and to whoever writes the WODs: Many thanks for remembering the c2 today! It's been to long!

Also, lol at Freddy C. Subtle but hilarious. I really hope I get to meet you one day.

David

Damn, those hills in the background look awesome for sprinting, especially after reps and reps of pull-ups and box jumps. I wished I lived in Southern Cali!

Hi!

This workout started off my crossfit carrier! After loosing 15 kg in slow pace i started with this magical training today!

29.36 min!

20/M/6'1"/195

That last set of burpees completely killed my time. It took around 13 minutes! My shoulders just were not cooperating with me at all. This cycle kicked my ass.

As RX'd: 33:36

M/40/5'11"/180

100 SDHP 45#
25 burpees
75 SDHP 45#
50 burpees

25:02

F/37/5'6"/140

100 SDHP 35#
25 burpees
75 SDHP 35#
50 burpees
50 SDHP 35#
75 burpees

43:48

Didn't know he'd bailed after 2 rounds until I was in my third and at that point I couldn't quit.

This was some crazy s**t! Has anyone else found this last cycle tres difficile?
as rx'd but felt like my jumps should have been higher on burpees.
32:47
f/5'9"/140

27:44 as Rx'd
How come every workout seems like the hardest one that I've ever done? :). Had three trainers cheering me on, really proud of my effort on this one. Not only did the burpees suck, but I could barely stand after the first 1km of rowing. Worked a night shift last night and can't think of a better way to get myself to sleep soundly in the middle of the day. Thanks coach!

37/m/164/5'4"

75 pushups
50 sdlhp 95#
50 ring dips
45 wtd pullups-30#
25 hspu

31:48

This is one of the best upper body w/o's I've ever had. Thanks Coach

I asked this question yesterday and had no response, so in the spirit of crossfit I'll try, try, again. My question that I pose to the crossfit community is unrelated to the curent wod, but the answer is of interest to me so that I would appreciate any feedback or comments especially from a crossfitter with a background in both strength/ power training and gymnastics (someone like Adrian Bozeman sp?) I have read at various times and places on this web site that kipping pullups confer more fitness benefits to the practitioner than standard pullups. (although this question remains rife with controversy by proponents of both techniques) Hence my related questions: Would the execution of a standard highbar kip confer more fitness benefits than doing either standard pullups or kipping pullups? To me it would seem so, because when one executes a high bar gymnastics kip, the individual is pulling their bodyweight a greater distance and ending up over the bar, with the bar at hip level versus a kipping pullup where the individual is simply pulling their chin over the bar. So for example would it be more advantageous to do 50 consecutive highbar kips or 50 kipping pullups? And are the two exercises even sufficiently similar to make such a comparison meaningful? If the comparison is valid then why isn't the high bar kip either included or recommended as an exercise in the crossfit stable of exercises? Any feedback would be greatly appreciated.

24:03

27/m/175

subbed SDHP for rows: 25:36

30:46 - I'm so impressed with people's times, I have a ways to go.

WU with practice on hspu and pistols
couple sets of situps and b.e. on ghd

WOD as rx'd
32:30

Just under 10 minutes longer than the 150 burpee workout on Christmas eve. With the added rows, satisfied with the result. Burpees took forever, many breaks.

I HATE BURPEES! on my way to do this monster

Subbed sdhp with 25kg kb as the 20kg is in the gym. Pretty messed up lunch time session but enjoyable....Not!!

21.59.

word...my gym's rowing machine SUCKS! 23:06

36/m/193

Porch
100 sdhp
20 burpees
75 sdhp
40 burpees
50 sdhp
60 burpees
31:28

I hate crossfit...see ya tomorrow.

21/m/200

Yesterdays WOD: 13:34
Todays WOD: 28:19
No rowing machine, SDHP

Let's piss off Coach some more

Wow, kicked my ass. I need a Rest Day.
sub'd rows with SDHP/45#

100 SDHP - 4:47
25 Burpees - 2:40
75 SDHP - 4:12
50 Burpees - 6:57
50 SDHP - 3:11
75 Burpees - 10:42

Total: 32:30 156ahr/167mhr
Burpees broken into sets of 5 after first set,
SDHP went from 50-15-15- etc after first set then mostly sets of 15. This WOD was exactly what I needed.

Hey guys, is there any problem with partitioning the workouts like yesterdays? Does it make the workout any more or less effective if i divided up Monday's workout into 5 sets of each exercise?

Just wanna get your opinion. Thanks!

As rx'd:

23:51

Exhausted at the end.

This is in addition to some comments last week about exercises like deadlifts. When you exercise to stimulate muscle growth (like with weights for instance) you are in reality taxing your central nervous system, not the muscles. When "muscle failure" is reached it is actually your brain shutting down that part of your body to avoid injury and in response your body grows bigger muscle cells. There is an excellent book called "Power Factor Training" describing the process and its principles can definitely be included in your crossfit workouts.

34/M/180
As Rx'd 26.44

Awesome cycle of WODs!

The moral of the story is....

DONT EVER QUESTIONS COACH'S METHODS AGAIN!

I hope the people in question are suitably chastised. The last 2 WOD's are incredible.
I'm looking forward to this one.

23:55 as rxed
Rocketman...thanks for the help!
I still think your 10 sec rest count was FAST!

LTP and Sofa... This was Rocketmans' day.
We have got to kick it up! We can not let the Ginger get his ego up.

21:52 as rx'd

M/22/6'1"/185

As RX'd 22:13

but because i sometimes do stupid things, i decided to continue with the cycle
250m row and 100 burpees

27:53

i hate myself for that

P.S. did anybody feel that "resting" on the rows by taking harder but fewer strokes made the burpees a little bit more tolerable

stretch and go

3 rounds
10 flight stairs
ru up parking garage ramps 0.8 miles
25 burpees

37:20

Absolutely brutal

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

36:00

1ST 1000- 1:35.8 SPLIT
2ND 750 - 1:49.9 SPLIT
3RD 250 - 1:54.7 SPLIT

MORAL OF THIS STORY: DON'T GO SO HARD ON THE FIRST 1000 METER ERG PEICE OR THE BURPEE'S WILL KICK YOUR ASS.

WICKED AWESOME WORKOUT.

as rx'd

35:30

they should be called HURL-ees.

mreed, #142

I don't know much about highbar kips, but what I've seen, they would be advantageous to pullups as they'd be more work and more full-body exertion. On the other hand, so would muscle-ups or any of the other higher level pull movements. It seems that the powers that be have decided that kipping pullups will be the standard kip exercise. It also helps that it takes less space (and in some cases equipment) to do pullups than highbar kips.

There's also the idea that pullups are a functional movement, and when you're in a position to pull yourself up to something in real life, you're going to rely more on a pullup/muscle-up movement than something more complicated and space-dependent as a highbar kip.

I know this isn't quite what you're looking for, you may find more interesting discussion in the message board area.

38/m/185

rowed...
100 strokes, 75 strokes, 50 strokes (timer broken)
burpees as rx'd

23:15

m/29/210/6´6"

Subbed rowing for KB swings 16kg
3min35sec = 1000m, 2min30sec = 750m and 1min40sec = 500m as that is how long it takes for me to row that in a realistic pace.
Burpies as Rx´d

21min30sec

My lungs feel like I inhaled something toxic! Never thought I would look forward to doing "ladies" again : )

20:12. Burpees almost made me revisit breakfast.

38:18

That was an absolute pain train. Wouldn't have it any other way though.

WOD sub row w SDHP 45# otherwise as rx'd

33:20

38m/185

as rx'd
29:49

comment #28

totally agree with comment #121 Ann-TPark
start with body weight stuff. sit ups, pull ups, push ups and squats. scale, scale, scale.

Wasn't working out at all before starting crossfit 3 months ago. started with jumping pull ups, knee push ups and way scaled down versions of WOD. Each small gain in strength and endurance has encouraged me to try harder and harder.

Now I can get 6-7 kipping pull ups in a row and do real push ups and I am also getting stronger with the weights. My cardio endurance has improved dramatically.

The feeling of being able to make it through a really tough workout is priceless and addicting. Tell her to hang in there. If I can do it, anybody can.

M/52/183
Holy crap I suck at burpees after about 25 ...last 10 of the 75 were more like falling to the ground and pushing off...as rxd: 24:47

Subbed SDHP for rows

I work at a high school and had limited time. This is the hardest work out I've ever done and was unable to finish the 75 burpees due to time restraint. So 27 minutes.

I'm going to penalize myself 10 minutes and do an additional 100 SDHP before the last 75 burpees I'll do this afternoon. Anyone who get sub 30 minute times is seriously impressing me.

Yea, used an empty keg shell for the rows, didn't really feel like leaving the house...burpees...quite possible the worst exercise ever...death to burpees!

M/48/150

ST with jump subbed for true burpee, otherwise as Rx'd.

25:07

Thanks, Coach.

To any of the females out there feeling frustrated with their lack of fitness or inability to do the WODs:

My wife kicks my ass everyday!

My wife is a former fitness competetor :Northwest Fitness Champion, Bill Pearl Classic Champion, Vancouver Classic Champion ( she would crush me if she new that I was bragging about her again ;)

We where both in good shape until the baby came. My wife struggled with intense morning sickness and was only able to eat the worst food possible without getting sick. Sympathizing with her I ate what she did.

Together we proceeded to gain a total of 135lbs!

Now, four years later and a few pounds shed; we have started crossfit and been on it for four months.

When we started I could only do 6 push-ups.My first workout was "Cindy" and only completed 7 rounds. My last "Cindy" was 15 rounds and all the push-ups where clean. My pull ups are still a joke but they will come.

Everyday I go to a Globo-Gym and struggle through my modified workouts and push myself to collapse. I finish the wourkout feeling like I killed and knowing deep in my soul it was my best yet.

And still, my wife kicked my ass!

No matter how hard I try or how hard I push, she still beats me.

Her gains are superhuman and mine mearly mortal, but I refuse to give up.

I am still better, stronger, and faster than I have been in years.

One day when she least expects it, I will be there waiting at the finish line for her to drag her slow self across it.

M/36/160

Ouch that sucked, especially after yesterday's workout. As Rx'd; 24:59.

Wu:light run on treadmill-5 min. Figured the 1km row would be a good warmup transition into the workout.
1000m row
1x25 burpees
750m row
2x25 burpees
500m row
5x15 burpees
Time- 25:57

Posterior chain cycle, upper body cycle... is a leg cycle coming next?

F/29/165

As rx'd, 34:04. I despise burpees! Didn't think I could sweat that much!!

Subbed squats for burpees (can't extend left arm against resistance, something happened yesterday when dipping). And the rower is NOT a C2, I double my times with this machine, so it's great practice for the C2 rows. And I tried to go really slow and deep on the squats to be nice to my knees. To sum it up it was more xrehab really...

Total time: 24:19

love it - gettin' ready to meet Pukie for the first time today...hope i make a good first impression :)

quick question for anyone who can help - i'm a college student in central illinois, and i'm moving to Colorado for the summer to be a whitewater rafting guide. because they're going to have us moving around all the time i'm literally going to be camping out and living out of my car all summer...does anyone do a lot of camping and have suggestions for meals/nutrition? i have pretty minimal opportunity to keep fresh food, so i was planning on canned beans, tuna, nuts, and jerky...

It's official - Burpees stink way more than pull-ups!!

Subbed SDHP 20 lb DB, when fried went to one 35 DB
Burpees were very plyometric....I mean pathetic. Maybe I got 2 whole inches off the ground.

But I finished! WOO-HOO!

34:17

As Rx'd: 29:20

M/39/174/5'6"

1000m row
25 burpees (15, 10)
750m row
50 burpees (10, 10, 10, 10, 10)
500m row

around 32:00 minutes

did not even dream of doing the last 75 burpees :-(

:34, burpee first timer

p.s.

why would a WIDE STANCE deadlift (SDHP) be a sub for rowing? I'm no rocket scientist, or cockswain for that matter, but I've never seen anyone row with their feet a couple feet apart.

(I wonder if anyone will answer me...)

33/F/5'10"/155#

Brutal after yesterday's workout.

As Rx'd
29:39

As physically challenging as this cycle of WODs has been, I have to say it has been a welcome relief from the mental stress of trying to PR on one of the benchmark 'girls.' Sometimes it feels good to simply throw yourself into a workout that's new and hard and unknown, without the mind game of "I have to do better on this WOD than last month, but what if I don't?"

M/26/180cm/80kg

33:10
As Rx'd

last 75 took me more than 13 minutes, almost gave it upp, but was happy to finish

Yeah Burpees!

have to take the day off, yesterday's weighted pullups and the sharp sudden pain between my shoulder blades=muscle strain. Two days then back to this one.

I hate playin catchup, but once again, Yeah Burpees!

Sub 50 lb SDHP

I did the workout at noon in South Florida, which was a big mistake because half way through I started feeling extremely dehydrated. So I had to take a 1 minute water break. Also, yesterdays workout really shot my upper body, so basically I am making excuses for my horrendous time.

37:14

F/21/118/5'6

As Rx'd: 39:30

brutal.

m/37/197

As rX

30:20

Rows: 3:53, 2:58, 1:59
Burpees: nevermind

all the pushing muscles are fried.

Dear god... A.F.T.'s kip has turned pat in to P.A.T.!

Beautiful music choice: Live's cover of Walk the Line.

Row 500m
25 Burpees
Row 750m
50 Burpees
Row 1000m
25 Burpees

24/M/160

As Rx'd

CJ 25:10

Pimp 28:01

25/M/5'8"/130

as rx'd

20:35

Hi All, wanted to let everybody know that Potomac CrossFit will be holding a free Park WOD on 24 May 2008 (this Saturday):

Who: Potomac CrossFit and all skill level CrossFitters (from first workouts to advanced)
When: 0900, Saturday 24 May 2008
Where: Greenbrier Park Arlington, VA

http://maps.google.com/maps?f=l&hl=en&geocode=&q=greenbrier+park&near=Arlington,+VA&ie=UTF8&ll=38.905829,-77.135997&spn=0.01446,0.038667&t=h&z=15&iwloc=A

What: Here is the schedule for the day:
0900-0915 Warmup
0915-0930 Drills/Skills (to include a brief intro to POSE Running, as the WOD will involve running)
0930-1000 Workout of the Day

Please feel free to contact us with questions, brian[at]potomaccrossfit.com. We will have a limited amount of Potomac CrossFit t-shirts for sale for $10.

Had to sub all over the place as the rowing machine wasn't available.

eliptical for 1 mi
25 burpees
eliptical for .75 mi
50 burpees
rowing machine for 50 good pulls set on 10
60 burpees

time +/- 35 mins..."love" those burpees.

My hamies are toast from yesterday's WOD. Is there any other sub for a rowing machine than SDHP.

M/32/188lbs/5'11"

SDHP 100 @ 45lbs
25 burpees
SDHP 75 @ 45lbs
50 burpees
SDHP 50 @ 45lbs
75 burpees

30:38

I think I left my shoulders at the gym. Almost met Mr. Pukie during the 75 burpees. Good call on the WOD.

Question: I've been stuck @ 395lbs for deadlift the past 2 deadlift WODs. Tried 405 & 400. No success. Any tips on how to over come the 400 blues??

m/27/185/69

21:57 as rx'd.

#27
I know where you are coming from. At about the same size as you (1" shorter, same weight), I at time still struggle with Rx'd. Over the past year I have made decent progress, but still have to scale somethings. My pull ups are finally coming 'round, but they still disgust me. However what few I can do look and feel pretty good. Keep scaling, it works. My first Cindy was only 10 minutes, 7 rounds with jumping pulls and knee pushes. Now I can get 10-12 for 20 minutes, but it's kipping and regular pushes. Get a pull up bar for the doorway and practice those whenever you have a few minutes. Tabata Something Else is also a great practice. All body weight and a short time. Half it if you need to. Whatever you do, keep after it and you might try the Zone too. Watch out, you'll become an addict too.

#28 I guess this would all apply to your situation too.

Can't wait for next week's cert at Crossfit Ripper. California, here I come!

Second timer (did Angie on my own yesterday...or at least a modified version of it). This was cool, totally fried me and I feel like I usually do after 2 hours at the gym! Pretty gnarly. I had to modify the WOD a great deal but I pushed myelf and nearly got to taste breakfast again so I figure that must be good....right.... ;-) Great community here.

el janitor 32/M/69/170
&
bimmer

34min did not finish 30 burpees

Can we read about porn tomorrow?

This Workout was sweet and was lying in my own pool of sweat after I was done.
1000 meters Row
25 burpees
750 meters Row
50 burpees
500 meters Row
75 burpees
Time= 22:02

#142 mreed
What exactly a highbar kip? do you have any videos?

did only 25 burpees each round...I need to improve at these....

26 minutes

IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII

I have to agree with most sentiments on this one, I was just happy to finish. The last round of burpees almost killed me. AWSOME CHALLENGE!!!!!!!!

Sub SDHP 45#

25:00

IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII

65:39

yes, an HOUR and 5 minutes >.<

RRRAAAWWWRRRR

All these KILLER workouts and i'm out with some crazy back pain all because i wasnt practicing good form when shoveling wood chips and wheelbarrowing them away.
I just want to workout!!!! but i also want to take care of my back because i'm young and don't want to deal with more pain later in life because i didn't let this heal... >:-/

M/48/158
as rx'd 32:35

Yeah burpees!

It was hard it took me 29:40. The burpees of course were killing me. I am happy I did as prescribed.
Michaela - Crossfit Silicon Valley www.crossfitsv.com

WOD as Rxd:

26:55 Burpees in sets of 5 near the end.

Loved it.

Still rehabing the knee. Got my first post surgery squat to my dynamax ball and ROM is at about 135-140 degrees. I'm at 9 weeks post surgery and I've been told I have 7 more to go until I'll be cleared to run.

I've taken the last 2 weeks easy so I can rehab the shoulders. I've started a nightshade free diet, at Garrett Smith's suggestion, and I'm resting and stretching my shoulders, at Steven Lowe's suggestion. Also, started taking Glucosamine Chondroitin with HCI. Hoping it works. I want to get back and bust on Cindy again.

Also, can't wait to try the circular kipping.

burpies should be a controlled substance

that was a beast. as rx'd: 20.33. burpees taught me how to feel sick on one knee. i am loving crossfit.

29/M/180

As rx'd: 23:05. I don't ever get a chance to row, but did today. I'm certain my time would have been much higher with those dreaded SDHPs. My respect to all who are stuck with the damn bar.

Richard, #165

I totally appreciate your comments and I would agree that in terms of conferring strength and power performing highbar kips would be more advantageous to pullups as they do require more work and more full-body exertion to perform. If anyone were to disagree they should simply try to execute a highbar kip, and then try and do multiple consecutive hang kips. Exercise failure is achieved very rapidly, probably for anyone who can execute the movements, after just a couple of repetitions.
I also would agree that practical space considerations for some would prevent execution of the movement. Tough to do high bar kips in a garage gym, although they could be performed on the horizontal bars at any playground.
Regarding your comment that "pullups are a functional movement, and when you're in a position to pull yourself up to something in real life, you're going to rely more on a pullup/muscle-up movement than something more complicated and space-dependent as a highbar kip" I would observe that "functionality" depends upon the athletic goal. A person (eg. a gymnast) seeking to achieve a position above the horizontal bar performs a kip as the most efficient movement to achieve the goal rather than a kipping pullup and muscleup.
Another observation regarding functionality in terms of real life application as the criteria for defining whether a movement is crossfit worthy is to ask, how functional is a handstand pushup because when, or how often in real life is a person ever going to be called upon to press themselves up to a handstand while being inverted in a headstand position, and yet the handstand pushup is included as an exercise. The handstand pushup is a tremendous exercise for developing superior shoulder strength using only one's bodyweight as evidenced by the massive shoulder development of gymnasts who perform almost exclusively gymnastics movements and do little if no weight training. At the University of California, Berkeley a phenomenally developed gymnast, Charles Glass who competed in gymnastics in the 1970's at the national level went on after college and stepped right into competitive bodybuilding with almost no weight training because of the physique he developed exclusively through competitive gymnastics.
Finally, I believe that perhaps the true limiting factor which accounts for the kip not being included in the crossfit stable of exercises is the degree of athletic ability required to perform the movement which makes the movement difficult to perform exceeding the capability of most. But yet according to my understanding of crossfit superior skill in the performance of gymnastic movement remains a goal of crossfit since its inception and that principle, coupled with its superior strength building attributes accounts for the inclusion of the muscleup as a crossfit exercise. In fact, to a gymnast a kip is no more difficult to perform than a power clean is to a football player or olympic lifter.
Anyway thanks again for the response and if anyone else has anything to add to this discussion I would appreciate it.

32/m/196

as req'd: 23:55

Anyone out there going to the Crossfit Cert in Virginia Beach June 28-29 and interested in splitting the cost of a hotel room? Shoot me an e-mail.

CFWU x3

WOD
:24::36

Cruised at :01::50 per 500m trying to manage energy for the Burpees.. Didn't work. Finished the last row @ :15. Took about a ::20 break to talk to Bone real quick and then went on to get kicked in the Marbels by the last round of Burpees. Took :12 to do 75 Burpees.. That's Horrible. Lol.. Grappling later.

Bingo- Nice work bro. I'm still here trying to hit it hard. I'm either a day behind, posting late or about ready to throw my PDA into the wall for not letting me Post. How's the family brother?

Get some, Go again!

28 y/o m, 175 lb, 5'10"

28:02 as rx'd

M/24/6'3/220
34:35 rx'ed.
Last time 150 burpees by themselves took me 29:50 so this is a nice improvement on my most dreaded exercise.

M/45/159
As rx'd: 25:10
Glad tomorrow is a rest day!

m/30/170
32:00 sub sdhp 45lb 100,75,50
o that was fun.

ooof!

26:41 as rx'd.

42yom 182lbs

First WOD in a week, I was helping my gf move in last week.

I thought this WOD would suck, as it turns out I thought it was pretty cool. It only started to suck about 40 burpees into the last 75. I'm pretty happy about it cos I managed to keep it under 30 min.

WOD as Rx'd
(True burpees, full pushup, full squat jump).

First Row: 4:22
Second Row: 3:10
Third Row: 2:06

Total time: 29:21

First 25 Burpees broken into 15-10, everything else after was rounds of 10 burpees.

Richard, #165

I totally appreciate your comments and I would agree that in terms of conferring strength and power performing highbar kips would be more advantageous to pullups as they do require more work and more full-body exertion to perform. If anyone were to disagree they should simply try to execute a highbar kip, and then try and do multiple consecutive hang kips. Exercise failure is achieved very rapidly, probably for anyone who can execute the movements, after just a couple of repetitions.
I also would agree that practical space considerations for some would prevent execution of the movement. Tough to do high bar kips in a garage gym, although they could be performed on the horizontal bars at any playground.
Regarding your comment that "pullups are a functional movement, and when you're in a position to pull yourself up to something in real life, you're going to rely more on a pullup/muscle-up movement than something more complicated and space-dependent as a highbar kip" I would observe that "functionality" depends upon the athletic goal. A person (eg. a gymnast) seeking to achieve a position above the horizontal bar performs a kip as the most efficient movement to achieve the goal rather than a kipping pullup and muscleup.
Another observation regarding functionality in terms of real life application as the criteria for defining whether a movement is crossfit worthy is to ask, how functional is a handstand pushup because when, or how often in real life is a person ever going to be called upon to press themselves up to a handstand while being inverted in a headstand position, and yet the handstand pushup is included as an exercise. The handstand pushup is a tremendous exercise for developing superior shoulder strength using only one's bodyweight as evidenced by the massive shoulder development of gymnasts who perform almost exclusively gymnastics movements and do little if no weight training. At the University of California, Berkeley a phenomenally developed gymnast, Charles Glass who competed in gymnastics in the 1970's at the national level went on after college and stepped right into competitive bodybuilding with almost no weight training because of the physique he developed exclusively through competitive gymnastics.
Finally, I believe that perhaps the true limiting factor which accounts for the kip not being included in the crossfit stable of exercises is the degree of athletic ability required to perform the movement which makes the movement difficult to perform exceeding the capability of most. But yet according to my understanding of crossfit superior skill in the performance of gymnastic movement remains a goal of crossfit since its inception and that principle, coupled with its superior strength building attributes accounts for the inclusion of the muscleup as a crossfit exercise. In fact, to a gymnast a kip is no more difficult to perform than a power clean is to a football player or Olympic lifter.
Anyway thanks again for the response and if anyone else has anything to add to this discussion I would appreciate it.

m/18/158

30:49.9

as Rx'd

37 minutes using 45Lb SDHP

Forgot to start my timer, but that may have been a good thing. Had to do this right near the front desk at the globo, had quite an audience staring at me by round three of burpees.

This was definitely a monster.

cfwu x 1

WOD as rx'd

29:39

26:41 as rx'd, used 12" paralette to jump over-Tough workout!

31:46
I think the alomost half of this was spent on the 75 burpees, absolutely brutal. Thank you

24/m/175

WOD as rx'd

37:37

Beast of a workout. The sweat was dripping off of me. And oh, I tried the classic CrossFit take your shirt off mid-workout and was asked to put it back on. Go corporate gyms!

M/44yrs/219 lbs/6ft (100kg, 152cm)

Scaled at the tail

1000 M Row - 25 Burpees
750 M Row - 50 Burpees
500 M Row - 25 Burpess (No Mas)

29:40

This is my 5th week. Female 5'6 165lbs, I got this in 24:47 this morning. Killer workout!

5'5"/150/30M

Mentally wasn't there today. I hate these days. Don't you just hate it when you know you should have gone harder (sub 20 minutes) but just couldn't bring yourself to it? I started to kick out my stance on the burpees at the end and I stopped rowing way too many times on the 750 meters. I just plain sucked ass today.

As Rx'd
22:17

50:07
SDLHP 45 lbs/20 kg. Burpees w both hands touching ceeling 11 inches above reach. Final 75 burpees took 18 minutes.
Cant remember being this close to weeping during training before... : )

M/46/176
rx'd 25:22
row times 3:32/2:52/1:48
Thanks coach for the constantly varied WOD's

28/M/150

As Rx'd: 24:10
Last set of burpees took 7 min! Yikes!

Pat, Tony, Malee, Alison, Jimi and the rest of the crew of San Diego Crossfit seminar(May 3-4) . . . hadn't got the chance to thank all of you for your expertise. My Crossfit arsenal has helped my clients exponentially in achieving their many goals. Thanks a million-- you guys rock!!

m/42/195
crossfit birth 3/19/08
did as rx'd 38:49
row was easy, burpees tough due to pushup strength, broke them up 10 at a time...
feel like a new kid again

rope jumping + CFWUx1 + Burgener WU

WOD: 23.31

SDHP for rows

why are people upset with someone questioning the coach? I actually felt the same way; im sick of doing one rep deadlifts and workouts that cycle through every two weeks. I thought this was cross training. Finally, some new, intense workouts that resemble what i thought crossfit was all about. Mondays was a perfect example.

Tony B. and/or Pat--

Great video...How long of a run was that up the hill? That looked like a sick workout, I'm going to try it sometime soon.

Thanks

24/m/195
28:21 ...I really need to work on burpees because they kill me...the 75 burpee round took me 9:00.

40M/190#/5'7"
ran 400m
CFWU x 3

As Rx'd:
35 minutes

great workout! perfect end to the week; whats next coach?

32/m/210/6'5"

32:48

Burpees really kill me. The rowing was a welcome rest, too bad it kept getting shorter as the number of burpees went up. CrossFit is one of the first activities that can makes me wish I was shorter...that and trying to find pants and shirts that fit.

M/29/167/5'8"

As Rx'd:

22:30

All I've gotta say is...HOLY CRAP!

26/m/6'4"/215lb

45# SDHP, 100 reps
25 burpees
45# SDHP, 75 reps
30 burpees
45# SDHP, 50 reps
0 burpees

41:00 min

stopped for left shoulder pain again. about 30 min after workout, right shoulder starting aching too. going to enjoy a rest day tomorrow.

as rx'd
37 min

WOD as Rx
m/30yo/68.5" 154# (post WOD)

21:45

rope jumping + Greg's WU

WOD: 23.40

SDHP for rows

Done CF for 2 weeks:
32:19
Had a pulse watch on. Max was 197, average pulse during entire session was 177.
I nearly gagged, was actually standig above the toilet seat when I had 20 burpees left...
Loved it!

22/m/153

as rx'd

23:39

m/25/220/5'11"

32:08

What the hell was that about?! : )

CSAR

If you do not find 1RM deadlifts to be intense, you are not pulling enough weight pal...

39:00

As I read the comments this morning, I said, "Why would anyone want to sub for rowing????" Well, when I got to the gym, one rower was broken and the other 3 were being used. Once I got over the initial shock of people actually using the rowers, I dragged myself to a bar to sub SDHP, but then realized I did not know how many to sub!

I just did reverse the number of burpees:
75 SDHP 45#
25 Burpees
50 SDHP 45#
50 Burpees
25 SDHP 45#
75 Burpees

Took about 30 minutes, forgot my stop watch, used a clock on the wall.

So those of us that didn't have a row machine were obviously punished today. I don't understand how 1000M row = 100 SDHP 45#? Whoever thought that up might be a little off on equal amounts of work done. Anyways, my buddy and I completed it and I have to say to anybody that finished this workout today: this stuff changes you! Keep it coming!

As Rx'd, 24:20. The entire rowing portion took less than 8:30, so that was almost 16 minutes of solid burpees. Wow. Ow.

M/26/5'9"/165
Didn't have a rower or barbell.

Did:
75 Double Unders
25 Burpies
50 Double Unders
50 Burpies
25 Double Unders
75 Burpies

20:45

I'm getting better at double unders. I've hit 20 in a row now, but I still screw up a lot and get only singles, etc.

35M
5'10"
215

WOD:3X
15 Pull-ups
50 pit-ups
800meter

time-> 23:48

My pull-ups are not the best but 10 months ago I couldn't do 1.

1000 meter row
25 burpees
750 meter row
35 burpees
500 meter row
50 burpees

32:44
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

f/39/140

My @ss has officially been k!cked.
I couldn't finish this workout. That's only happened twice before over the last 3 months.

What I ended up doing:

Row 1K
25 burpees
Row 750m
25 burpees
Row 500m
5 burpees

Time: 25:57
General state afterward: Not good.

#142 mreed:

I'll try make it clear that these statement are just my opinion as someone that has be cf'ing off and on for ~1.5 years and studying it like mad so as not to enflame much of an argument here.

As I see it there are 3 types of pullups prescribed here: kipping, weighted and L. The weighted and L pullups almost always require strict form by necessity and are mostly for building strength. The kipping pullups are more of an aerobic/strength movement. Muscle-ups are the variation used here for getting the bar or rings to waist level.

In a high bar kip aren't you transferring the strength aspect of a kipping pullup to another muscle group? This is a serious question since I've only seen it done on a video.

Again, this is not to invalidate those who do gymnastics or anything like that.

As rx'd 19:54

No more burpes.
Thought I was gonna meet pukie.

as rx 29:35. The last 20 burpees almost put me over the edge trying to get under 30 minutes.

Great workout Coach!

28/f/5'4"/149lbs

Followed "Porch" WOD on brandx.com

1000m row
20 burpees
750m row
40 burpees
500m row
60 burpees

32:47

Dreaded it from the start, happy it is over.

Today was brutal. Didn't have a rowing machine, adn couldn't bring myself to do SDHL'S.

19/M/175

Did 100 pound leg presses instead of rowing jUst to sub something in.

LP 100
Burpees 25
LP 50
Burpees 50
LP 50
Burpees 75

35 minutes (Wall clock). Still very new to crossfit, and I cannot easily say these are teh best workouts i've ever done. Wow.

41/m/205#

WOD as Rx'd

28:15.....burpees are brutal, did in blocks of 10

Whoops! big mistake on my post. Meant to read as, I CAN easily say these are the best workouts i've eve done.

completed subbed rower, running instead
1200m
25 burpees
800m
50 burpees
400m
75 burpees

40:03
Nice day outside
I found another person wanting to start crossfit. She enjoyed watching me do burpees. I thought it sucked.

28/m/188

36:22

as rx'd, and i'm a good rower. the burpees were horrible.

30 min exactly

I subbed running in for the rowing...SDHPs never even occurred to me. All told this took me 24:52 and almost had breakfast with pukie. Who was the genius that decided to put in all the burpies? 3...2...1...ouch

M/45/154

25:26 Had a real hard time with this one. Started Zone last week. Not enough sleep, last night.

Hey gang. I haven't checked the FAQ's but was wondering what I could use to supp the rowing, cause there is no rower at work.
Thanks in advance.

To #261---I don't know about the 45 lbs, but a person generally gets about 10 meters per stroke. More or less.

I'm doing this WOD tomorrow.
For today I made up my own:

135# squats and 50# dumbbell (kettlebell) swings. 21-15-9.

32 yom 240 bwt
bike 10 miles to gym
wod
100 sdhp 45lb
25 burpees
75 sdhp 45lb
50 burpees
50 sdhp
75 burpees
sundial time of: 39:12
bike 10 miles home (will have completed 600 of 1000 mile goal on bike since 4/22)

this wod reminded me that I don't like burpees or sdhp and I definitely don't like them together but glad I am done. tg4rd (thank god for rest days)

M/27/5'11"/215

31:01

31/M/6'0/190

Practice: Cleans (Light)

Train: Sub'd SDHP. 34:10. Ouch.

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

Warm Up: One Deep Breath

WOD: Rowing and Burpees: 24:42

Rowing 1000/750/500m: Concept II Rower, damper setting 5.

Burpees: 25/50/75 reps: from hands overhead to chest on floor and jump to standing with hands over head.

I am not feeling 100 percent so I tried to knock my stuffed up nose out with this workout. It seems to have worked. I kept my row pace between 1:50 and 2:00 per 500m. My trick for burpees is to just not stop until you're done. Brain off, body on. If I stopped to think about this one, I would have wet myself.

Have Fun, Train Hard,

Billy

Somehow my training partner read it wrong. We decended both numbers instead of desc. one and asc. the other. Don't know if it mde it hearder or easier, but it SUCKED HUGE! Did this at the gym right after doing heavy chest workout. Did SDHP as sub.
100 SDHP 75 burpees
75 SDHP 50 burpees
50 SDHP 25 burpees

M/37/196

23.32 as RXD

Hardest of the three. Cheers EricBrandom for the tip about not going all out on the rowing , really helped!

Well, I found my answer. It looks like it'll be 1 sumo deadlift high pull @45lbs per 10 meters.
I'm one day behind so tomorrow will hurt, especially since I did the sdhp's today and deadlifts yesterday.
Heck yeah!! 3,2,1...go!

Subbed/no time to do the actuall workout
3000m at 11.39 (hare for a classmate)
then some generic strength workouts
(50kg bench 10 reps, some back-rows, undergrip pullups)

Not sure what SDHP stands for. Can someone spell it out for me.

Thanks

New to CF. Going on week #3.

38:23
subbed 45# SDHP 100/75/50
just realized I inverted the burpee sets 75/50/25.

Toughest workout so far for me.

#279 - The goal of CrossFit is not to work out target muscle groups, but to prepare you for life's ever changing challenges.

For example - in regards to law enforcement, let's say you chased a fugitive for 3 miles Monday and Tuesday you had another chase...would you not chase on Tuesday because you already used those muscles on Monday?

Three words. General Physical Preparedness.

On a side note, I'm both looking forward and completely dreading this workout. 2250 Row and 150 Burpees...ouch!

~Ezekiel
www.CrossFitCoastal.com

Chuck 31:10
E 28:55

M/19/187/5'6"
Not as rx'd (20#, HSPU negatives): 29:41

F/39/5'6"/114

CFWUx3

WOD as rx'd = 27:33

Gathered lots of looks today at the globo...maybe because the burpees in the last round were ugly or because I was so sweaty...

bwt:152

as rx'd...19:40

rowing... I know it's good for me, but that doesn't mean I have to like it

#27 & #28

#60 is right. Scale everything that you need to. Understand that it will take time to work up to doing a pull-up and handstand push-ups, etc. Be patient. Start slow so you don't injure yourself. It took me since last September to be able to do 1 unassisted pull-up.
Also remember how many xfitters AREN'T posting their comments to this board. Lots of people scale their workouts. Just do what you can and watch the improvement every week! Have fun!

Lots of burpees is a mental challenge more than anything, this was rough.

30:28

23:41

kudos to the sub 20 studs

M/28/6'2"/150#

love rowing, hate burpees. been about a year since i did one.

wussed out bigtime :( also rowing form broke down in lots of interesting ways during the 750 :?

1000m row
25 burpees
750m row
30 burpees
500m row
10 burpees

around 30min

did some 'negative muscleups' on the smith machine afterwards to make up for not cranking out more burpees.

18/m/170

SDHP and burpies in 31:27

Punishing WOD. Went a lot better than I would have guessed, though.

As Rx'd, 24:24

Get some.

as rx'd 24:48

Nice WOD! I was so excited about it I brought my rower with me to the fire house and did the wod out in the bays!!

21:19 as rx'd

Definately looking forward to the rest day tomorrow.

m/24/6'1/182

23:30

The burpees were about as fun as a swift kick in the boys!

ugh wow.

26:14 ( the gym's dog kept wanting to play fetch so I kept getting guilt free breaks )

subbed sdhps for rowing, I think coach makes the subs so miserable yoy want more than anything to do as rx'd, see four pullups and four dips for one muscle up.

Right on # 249

The short folk have a huge advantage speed wise, but we get more watts in the same workout. It still doesn't help the time though.

m/39/6'0"/207lbs

19:54

48:02... holy crap

23/m/175

That was the closest I've come to a hot date with Pukie! The first 1000m had me coughing up all sorts of goo. I was shocked that I was struggling to keep the average 500m pace under 2min (and failed to do so on the last row). Clearly been too long off the Erg. By the third row, I was in a world of pain and my legs were empty. I think the burpees were not too bad, but only in comparison to how awful the rowing felt.

Time: 27.19

Splits:
1000m 3.40
25 Burpees 2.21
750m 3.21
50 Burpees 6.09
500m 2.15
75 Burpees 9.30

Subbed a run for each of the rows. Tried to run them as fast as possible, but after so many burpees, I was suckin wind bad.

25:10

Stoked to see Tony B get out from behind the camera. Nice work T.

m/195 today/47

27::12 as rx'd

very tough wod for me but am happy I completed it. All rows were under 2 minutes for 500m, burpees were much tougher to complete.

19/M/6'4"/227

2nd day doing crossfit, and holy crap!!! finished yesterday's wod but was in so much pain I couldn't finish today's!! LOL LOVE IT!!

substituted SDHP for rowing and felt like an idiot doing burpees in the gym but wow, this stuff rocks!

M/54?202.5#/71" 105° in shade

Subbed water rower; 4min,3min,2min

27min

thats right 18 min for the burpees.

I watched my sweat drop on the floor and be completely dry in 12 sec.

Water rower is ok but has no accountability for intensity. Will have to invest in a Concept II rower.

f/25/120

32:48

35# Barbell
Bent knee push-ups for 2nd half of burpees

100 SDHP
25 Burpees
75 SDHP
50 Burpees
50 SDHP
75 Burpees

That was brutal

bad day for me. have had Tendonitis in both arms since Cindy hast week. Took the last 2 days off and tried to come back for this one. did first set

100 45# SDHP
25 Burpees

9:50.

arm started to throb so I stopped. I am hoping to be back at it on Thursday.

27/m/5'10"/149

34:10 as Rx'd. Burpees still not 100% after wrist sprain. Brutal.

As rx'd
30:30

Ran 3M after (23 min)

Rowing: 1:47-2:00 pace
Burpees: hands overhead to chest-on-deck, heavily broken up

28:12

Felt ill and diarrhetic all morning. I feel great after this, though. Go figure.

#285 Billy, you'll have to teach me that brain off, body on trick. Sounds paranormal yet effective, apparently.

CFWU x2 with GHD's for sit ups.
stretched a lot.

total time for today was 27:58

Rowing was the easy part by far. OMG those burpees were tough today! Knocked out the first 25 fairly quick but the 50 and 75 had to break into 15's and 10's. On the 75, towards the end had to break it into 7's and 5's. WOW, then I just laid there for a minute or TEN! LOL
Had my husband Billy and Nick cheering me on at the end. That was fun!
lol
Feeling great and strong!
WAAHHOOO!

46 / 177

as rx'd -- added a 12" box for the burpee height

33:43 - the box changed everything!

25.32 as rx'd-never wanted to not get off my rower before-this was horrendous-yay Burpees
Hey Angelo-watching those stats of yours creep down-good work mate
pulled three muscle ups tonight without feet touching at all-best day training I've had in a while-thanks Coach

site wod
5-Hang Squat Clean (110 lbs. bar)
5-pull-ups
5x

800m run.. (no hill tho)

5-Hang Squat Clean (110 lbs. bar)
5-pull-ups
5x
time: 8:48

25:45

Rowing not too bad, 1st time in a LONG time, kept time at right about 2:00/500m.

Then came the burpees, the first set was okay, but had to do 15, then 10, knew I was in trouble.

Second set, I got 15, then could no longer get the push-ups(this is a first). completed the rest of the second set, and all of the third as squat thrusts, with a jump to finish.

Really hated to scale it like that, first time doing more than 50 burpees, it about killed me!

m/38/200

20:42

just about killed me after our long weekend here in Canada eh?!

29/m/5"10"/165

27:23

Burpeeeees Blowwwww and I mean that in a great way....

I was drenched in sweat
28:43

This was my 2nd day of crossfit.

I only made it through the first 2 sets.

100 SDHP 45 lbs
25 Burpees
75 SDHP 45 lbs
50 Burpess

Time: 23.42
Just about to puke.

as rx'd

24:32

46:27

As Rx'd. That was unbelievably awful. It took me forever to finish that last set of burpees.

Rx'd = 31:12

46 - 6' -210#

As RX'd

23:26

All Burpies to target 8" above top reach.

Oh, by the way, I still hate Burpies!
Solid workout Coach.

m/5'9"/190/23

As Rx'd
25:48

tho, burpees towards the end were weak on height.

also, on a whim i ran a 5k over the weekend. it was the first competitive race I've done since starting CrossFit in Jan. and I came in 3rd w/o any other preparations.

As RX'd
19:49 Holding off Rhado for the last 40 burpees, not really seeing to strait but held it tog..... I Hurt!

31:47-newbe m/186/25

I promised myself not to complain about the burpees...but dang they are hard!

Based on other peoples times, I tried to get around 25 minutes. I subbed the prescribed SDHP for the rows.

Time: 29:55 Felt like I was going to pass out.

I meant RHABDO that is the last clowns name you want to spell wrong... specially after barely surviving that cycle of visciousness.........

49/M/216

had my *** handed to me today. My weakness is whatever this WOD exposes....

2 rounds
100 SDHP
25 Burpees
75 SDHP
50 Burpees

32:43

35:45 as RX'd....and yes, burpees do indeed suck!

Bedford PD Cross Fitters

100 SDHP
25 Burpees
75 SDH
50 Burpees
50 SDHP
75 Burpees

Ert 34/m/220
27:42
Noel 41/m/180
29:20

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

23/150

WOD as rx'd

23:05

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

It wasn't as Rx'd

sub'd 24kg KB SDHP for rowing

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

As rx'd: 29:41 - Burpees broken into sets of 15 near the end. Kept my pre-training goal of beating 30 minutes... definitely could have pushed harder to be in the 25-27 minute range though. Next time

1000m Row - 3:50
750m Row - 3:00
500m Row - 1:49

Almost didn't train - doing home renos during the morning (upstairs bathroom)... but got the urge to leave the house around 1pm, trained, then long lunch break. Back to renos.

Cheers

23/m/172

Subbed SDHP for rowing. I hate burpees

33:27

45# SDHP 75 x's
15 Burpees
45# SDHP 50 x's
25 Burpees
45# SDHP 25 x's
35 Burpees

23 min's

M/25/5'7"/177 (working on that last part:)

Switched this round to:

Row 1000
75 burpees
Row 750
50 Burpees
Row 500
25 Burpees

so it was not exactly as Rx'd....still time was 24:25

Arnar 22:00, he had to wait once or twice for me as we only have one row machine.

The cert this weekend at Sonz Palm Beach Gardens was unreal!!! Todd and Dana you all have a truly first class facility. I have never seen anything like it! As for the Crossfit Crew you all are unbelievalbe. It was my first cert without Coach or Nicole around and I believe the passion for crossfit and its teachings were as well presented and felt as with any other cert I have every been to. I hope there is (and I believe I speak for alot of people) a Level I or possible a Level II cert down here at Sonz Palm Beach Gardens in the near future. Thanks for a weekend I will never forget...

m/28/195

Whew! This was a fun/nasty one!
Thanks for the awsome cycle Coach!

As rx'd:
24:38

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

As rx’d: 30:11
Foam roll after.

F/38/5'7"/120

I have been a serious crossfitter for about 1 year. I love trying the wods but am still having to scale the workouts back a bit, but i am getting better. I have tried to incorporate the Zone principles into my diet with great results. Recently, a friend gave me a bottle of Mona Vie to try and I have experienced great energy going into my workouts. I am interested in learning more about this product. Any info or insights please contact me.

The burpees absolutely slayed me
Total time:33:55
sdhp:11:30...
ALL burpee sets were broken

as rx'd

except did the sdhp's

33:30

I'm soaked...

m/40/6'/245

As Rx'd with sdhp instead of rows.

38:25
burpies are my kryptonite!!!

45/181

26:52 as Rx'ed.

Rows were (relatively) easy.
Burpess full chest to deck and jump to 8" target overhead.

Started with very little in the tank, doubles volleyball last night 'till 11pm after yesterday's WOD, not enough sleep, soccer at lunch today and then this mess. Rest day, here I come.

Are there any females close to San Luis Obispo who are going to the crossfit games? I really really want to go and compete, but I dont have a car. We could carpool and split gas. Email me if you are interested! Quinnalicious@gmail.com

32 flat, as rx'd. I'm totally exhausted, and I need to work on my burpees.

24/F

24:48 as Rx'd

Could only do 10 - 15 burpees at a time.
Did not jump at top of burpee because of torn ACL.

#151

I hate crossfit...see ya tomorrow.

Makes me LOL and smile.

Thank you.

CF WOD #21
CFWU 3x12 OHS/sit-ups/Good-AM/pull-ups/Dips
Samson stretch/downward dog/thigh stretch/bent over stretch

For time:

Row 1000 meters

25 Burpees
 14:52
Row 750 meters

50 Burpees
 32:21
Row 500 meters

75 Burpees 46:24

Row = Kayak on lake behind house on a 500 yard course laid out with Mapmyrun.com

Burpees: sets of 10 + rest until last 15 for each set.

Time: 46:24

M/28/165lbs

21:49...subbed SDLHP for rows...didn't have bar so packed ruck and used that...probably about 5lbs short of the 45lb benchmark...not too bad though...still beat me down!!!

as RX'd

matt
33:12

sean
28:08

what a smoker

Hi all!

I am new to CrossFit. I was introduced to CrossFit by a dear friend of mine: Adam/TempleOwl. I've done the past few workouts (scaled down) and I felt great! I never really worked out on a daily basis and on a workout schedule; I am just an average weak college kid. I played sports in high school and I did basic workouts with the team, but nothing of any magnitude or of this scale. I love the environment of CrossFit based on what I have seen and been shown. I am trying to improve my overall fitness and I am REALLY EXCITED about starting this stuff.

Today I did the recommended rowing but I scaled down the Burpees:
15, 30, 45 (When I did the sets they were all broken)

After the entire workout, it took me 29:20.

When it is time to repeat this set, should I try and increase how many Burpees I do or how fast I do them? Which is more important and should be a primary goal?

Almost as rx'd, except my "burpees" were pathetic on the last set. Seriously pathetic. With sweat coming off my nose and chin with each one. Loved it!

24:51

F/37/5'2/137

CFWU x 3
WOD as rx'd = 29.11

Plenty of people watched me at the gym today. I felt a little puckie after the 50 burpees! Got through it all. One lady followed me into the locker room to ask me about the workout, others just kept glaring. I love CF!

37M/5'10"/163#

As Rx: 26:00

Last set of burpees took a painful 7:51 to complete.

27:16 as rx'ed

30/F/138

Excluded the jump from the last two sets of burpees-- 27:01

39/m/230

sdhp instead of rows, 50,25,25 burpies
34:50 not feeling a lot of energy today:(

holly sh..

39/m/230

sdhp instead of rows, 75,25,25 burpies
34:50 not feeling a lot of energy today:(

holly sh..

m/27/200#/5'10"

No rowing machine at my gym so i just ran the distances. I did not know the sub for rowing but i do now! Guess I should have read some os the comments b4 starting 2day.

Time= 29:22

45/M/6'/180

TIME: 24:49 AS RX'D

BURPEES WERE ALL CHEST TO FLOOR AND JUMP TO TAP A 8 FOOT OVERHEAD BAR.

DID AT GOLDS GYM FOR ROWER. GOT LOTS OF CONFUSED LOOKS AND THEN SOME GOOD QUESTIONS AFTER.

THIS IS FOR COACH BURGNER...YEA BURPEES!

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

f/40/153/5'8

time 33min 18

Felt good once I had finished. I always get a sence of achievement after ever wod. The time and the sets done are secondary to the feel good factor at the end. Although I hope the times and sets imporve with my fitness. Looking forward to Thursday's wod.

m/26/180#/6'3"

Yesterday I didn't do weighted pull ups so today I put on my 20# vest for the WOD. I ended up taking it off after the second round of burpees. It was a little too much. My time was 32 min.

Pain is temporary...

m/26/180#/6'3"

Yesterday I didn't do weighted pull ups so today I put on my 20# vest for the WOD. I ended up taking it off after the second round of burpees. It was a little too much. My time was 32 min.

Pain is temporary...

27/m/182

22:26
Sub SDHP 45# for rows

19/m/175
27:45

29:31 as prescribed.

23/M/6'1"/205

Abusive.

Sub SDHP x 100, x 75, x 50. Difficult on the last two sets b/c of doing them yesterday.

Burpees x25, x 50, x20. Dropped like a rock from exhaustion after the 20th on the last round so I called it quits.

32:55. Not so hot but exactly what I would expect after yesterday's WOD.

Half my globogym was staring with confusion. I loved it.

#281 Maverik

Absolutely not - randomized training is exactly that. Just because your muscles are sore does not mean that they cannot be strained again or continue to work. This is a huge part of why CF works so well: your muscles are forced to adapt for the unknown rather than ever finding a rut where they can planteau. The answer with the policeman running was perfect, and it made me think, "wait until another one of those leg cycles where the third day it is hard to walk and we're doing heavy back squats."

25.10 - burpees were a little too slow at the end to get the sub 22 I wanted, but another day. great workout!

did our version of video wod
5x
110 hangclean x 5
pullup x5

800m run

5x
110 hang clean
pullup
8:56

44/76"/190

CFWUx3x15

scaled burpees to 25 per round (i.e. 75 total)

22:33

51/M/5'9/187
29.06 as RX'd

42yo/5'8"/185#

22:54 rx'd

Landed flat footed in the front squat and jumped to a 6" target on every rep.

That was not fun.

Display on the rower doesn't work so I did 100,75,50,strokes.

26:02

200#

32:16

I've been picking and choosing my favorite WOD's but never actually following the one for the day. Just graduated and decided that a little time on my hands might be a good thing.

As Rx'ed 23:46

The gym staff had to scrape me off the floor with a spatula. Swam a mile as a cooldown. Anyone in Boston need a training partner for the summer? See y'all tomorrow.

I'm scared...
Jesus help me, I'm afraid to start.

P.S. Jesus,
Sorry in advance for the copious amounts of profanity that will be coming out of my mouth.

32/M/148/6'
As RX'd
18:33
Ouch

35min 100lb rows 200/150/100

28.52 as rxed

23:59

Sub'd running for rowing. I thought about the SDHP but I would be here still doing the workout. I cannot even get close time for a 1000m row and 100 SDHP 45lbs. Anyway I wish I had a rower. My 1000m run was comparable to my 1000m row but the 750 was slower and the 500m run pace was a pace I can pull with one hand on a rower. Anyway it was a good workout. In Jan. the 150 Burpee WOD took me 23 min. and today It was 150 total burpees and the running in 24 mins. It was cool to see the progress.

36yom
5'11"
153bwt

M/35/175
34:10

so i found another way to raise an uproar in globo gym... do burpees till your ready to puke them jump on the row machine, while your training partner is yelling at you to speed up and push yourself. it turns heads a little.

i had one lady ask me if i was training to be a seal... we told her it was just tuesday....

badass workout though, i hurt.

25:20
23yom/170lb/5'10"

For time:
1 mi hill run
25 Burpees
800m hill run
50 Burpees
400m run
75 Burpees
42:27

Yesterday was my first day on this program and wow am I sore. I even toned things down alot but ouch my body hurts! You guys are awesome for making this site public to help everyone get into shape.

Are there any females from Santa Barbara going to the crossfit games? I need to carpool to get up there. If there is anyone who can help me figure out a ride to the games I would really appreciate the help. I want to compete so bad.

rd 1 100 sdhp 25 burpees
rd 2 75 sdhp 50 burpees
rd 3 25 sdhp 25 burpees

38:38

Light wu

As rx'd

35:19

That kicked my ass! I had to break down the burpees into fives after the first 15.

as rx'd
31:45

My friend Sean said he is posting today. What he lacks in experience, he makes up for by being amazingly dedicated and intelligent. The guy was pissed off the other day because he got a b+ in a class which brought his GPA down to a measily 3.87.

25:45 as rx'd
CrossFit burpies with push-up
and 1 foot jump with both hands.

22/m/185

1 mi
25 burpees
.75 mi
50 burpees
.5 mi
75 burpees
Time 36:54

(M/23/190)
As Rx'd: 26:34

Also, this was my fiance, Jeni's (F/23/125) 3rd Crossfit workout and she did it as Rx'd in 32:30. She's freakin hot.

Rock on.

Subbed runs for rows
26:59 -- at home
Burpees are getting better but still a killer

Guerrilla Fitness
Montclair, NJ

20:46 RX

38M/175

subbed SDHP w/a 20kg Kettle Bell

30:40

Stay Safe All

#165
Robert, I love the suggestion to rename Burpees HURL-ees! I feel your pain brother.

I just watched the video and laughed my head off when I the music change and video slow down occurred! I have to say, CrossFit men do have some of the best bodies out there.

Bodybuilders/meat heads ain't got nothing on them.

24/m/163

100 95#SDHP
25 Burpees
75 95#SDHP
50 Burpees
50 95#SDHP
75 Burpees

36:05 I NEED A ROWER!

33:26 sub SDHP for the rows....

27/f/140

27:00 even

Rower set at 10, burpees strict except I kept forgetting to jump w/ my hands up. Burpees killed. Last set took me over 6 minutes!

29/f/112

shoulder press:
5-3-3-2-1

75-80-85-95 (f on second rep)-95

ohs

5-3-3-2-1

65-75-80-85-95

pre: wux2
post: stretching

waaaaay too sore from this weekend and yesterday to even attempt burpees or make up the C&J 400m run wod.

That hill run is so f'ing miserable.

Got through first two rounds of WoD today and then clients showed up.
So, mostly as rx'd, (missed the 500m row and 75 burpees) in 15:55. Rows were consistently 2 mins/500m. Burpees were consistently painful.

27/f/140

27:00 even

Rower set at 10, burpees strict except I kept forgetting to jump w/ my hands up. Burpees killed. Last set took me over 7 minutes!

28.m.175.6'3"

44:47. All burpees done jumping and touching the bottom of the basketball backboard.

Kicked
my
butt.

Thanks Coach!

Happy B-Day to me, this was one of the more incredible WOD's I have done, completed in 32 min, been doing Crossfit for 6 weeks, good times!

as rx'ed... 24:00
(33/m/5'9/207#)

31/f/130/5'4"

29:38 Rx

I'm too tired to type anything else.

As Rx'ed 24:57
23/m/5'11/175

M/35/5'6/140

as rx 26:08

#29 - bill from NJ

I started CF in October 2007 and it has transformed my life - Oct 1st was my first logged WOD. Previous to that, I was into distance running, taught spin classes, and did weight training... because I knew I had to, but was bored sick and never really saw results. My boyfriend ("Poste" on here) introduced me to CF and I am forever grateful.

When I started, I couldn't do pull-ups (got my first strict one in Feb); my push-ups were from my feet, but they sucked; couldn't do unassisted dips (now doing ring dips when rx'ed); the first day I tried to learn a clean, I think I left the gym screaming (still do sometimes!); was amazed when I reazlied I could deadlift 95 lbs the first time the CF total WOD was posted (just got 200 lbs last week); etc, etc. CF not only improves you physically, as an athlete, but it also empowers you and makes your whole life just that much better.

I started the WODs by scaling to what I knew I could do, but what would still be really challenging/intense for me. Scale it so that she will succeed, but will also almost die trying. I started by doing what was posted, for the most part. But, if something, like, 30 snatches for time (Randy?) was posted, and I couldn't do a snatch, I would practice my form with a stick - I would still feel it, but it would be safe and productive at the same time. And now, I can snatch :)

Please get her to stick with it, no matter how frustrated she may get at times. We all get frustrated - just look at the posts from this cycle! :) I'm still scaling, but I'm also making huge gains. Every PR or gain I make is so worth the pain and the failures trying to get there.

She will be guaranteed amazing results (as long as diets follows), both physically + mentally, and CF is also a nice bond that my boyfriend and I have together. Going to the gym to do CF together (which we do almost every WOD) is like having date night every day. :)

I don't ever see myself not doing CF. I am hooked for life.

Anyway, 'nough babble :) (It's just so hard to stop saying great things about something you love and believe in so much!)

----------------
Today's WOD - 31:17, as rx'ed

Holy CRAP that was hard! My shoulders were in spasms!

50/m/220
As RX’D 35 ish on a wall clock, not much height on the final set of burpies.
“Honor and Fidelity”

THANK YOU ALL FOR THE RESPONSES, YOU ARE THE BEST!!!!!!!!!!

#390 I FEEL LIKE THAT EVERY TIME I LOOK AT A WOD, SO DONT WORRY, YOU'RE NOT THE ONLY ONE!

That was great.

Subbed SDHP

26:47

Jodi (F/29/110)
Mobility Drills

Time: 29:35

YAY BURPEE!!

21:20

sati - #28

I guess my comment (#424) also goes out to you :)

Definitely use your bf as a HUGE resource. He will be so incredibly helpful in showing you good form and giving you good advice for all of the WODs. I know mine was for me. We also curse about our own failures and about the WODs with each other - it's a great support system. ;)

22/M/162
--------------
As RX
Last Round With 22.5# Vest

Time - 36:07mins

48:18

did 45# SBHP's instead of rowing (100, 75, 50) and accidently did 100 burpees for last set instead of 75.

Its the innocent looking ones that kill you! I knew better on the burpees so I scaled to BrandX:

1000m row
15 burpees
750m row
30 burpees
500m row
45 burpees

20:45

Went easy on the rows (2:04/500m) to save for the burpees. Burpees broken into 10's (15 on first).

22:53 as Rx'd

I was hoping for sub 20:00 but I went out a little too fast on the first row and I think it gave me a little too much burnout. Headaches stayed away for the most part today, yay!

Great workout!

33 Min

Round 1 RX

Round 2
Row RX
25 burps, lap to regain composure
15 burps, 10 pushups, 10 squat jumps

Round 3
Row RX
15 burps, 10 pushups, 10 squat jumps
lap to regain composure
25 pushups, 25 squat jumps
lap, again...
25 pushups, 25 squat jumps.

Feels great.

FRAN

9:19

Dbl 44 lb Kettlebell Thrusters
Pull-ups

21-15-9

3x cfwu

wod as rx'd

22:01

burpees are killer

46/m/196

used recommended subbed 45lb sdhp

25:12

I hate burpees

thanks again Coach

sub sdhp for row

35:41

24/m/6'2"/200#

30:15

This sucked! No easy way out.
time: 26:40. New to the Post. First time doing this one.
M/34/6'3"/225/ MI.

Ouch.

I think it was about 36 min.

Not my best outing. Subbed SDHP. Ran into mr. dry heave at 22:30 after the last set of SDHP, called it a day without the last set of burpees.

cfwux3

As rx'd 14:43 what what

Aerobic-intensive workouts are my favorite . . . cause they're the only ones I'm competitive in :-)

m/36/5'11"/165

subbed SDHP for row

32:42

getting ready for our Helen competition on Friday in the JOC, Bagram AF, Afghanistan

Black Dragons!!!!!!!

56 y.o. 5'10, 152

30:25

42/170

As Rx'd:

Last set of burpees took 10 minutes

27:00

Okay, first my excuses....I'm old, I'm out of shape, I'm new to CrossFit. The rowing was smooth, the burpees hurt a lot...54:03

25/f/5'2/131#

breakfast: run 45 minutes = 6.1 miles

over to buddy's office for Shelly n Jennie's workout; mission = deliver rings & instruct harder better mods for yesterday's WOD. need more drills and skills work. but both are still improving and it's great to watch.

back to gym for
cfwu

WOD:
Row 1k meters
25 Burpees
Row 750 meters
50 Burpees
Row 500 meters
75 Burpees

time = 21:58

whew! this one cleanly knocked me on my butt. and wow! - all upper body pushing muscles are thrashed now. wished i had a workout partner; know i woulda pushed harder. not that i didn't push it. limbs were a shaking mess for 15 mins after. great CrossFit workout!

#190 - Laura DeMarco
i'm right there with u on that benchmark WOD stress thing! but new workouts challenge in a different way don't they; do u go all out from the start or game it? how hard and fast can u push it? wut if u burn up n hafta quit? wut if at the end u feel like u had more to give?

yes at the big box i asked myself all these questions... prob'ly shoulda tried harder to not answer myself out loud. hehe :-]

2xcfwu

23:31

Note to "future me":

Didn't do the WOD, no rower, but did do:

Smolov day three, 80% 185lbs. 7 rds. 5 reps

m/30/5'7"/164 (fully clothed mid-day, but whoa)

100 SDHPs-25 squat thrusts-35 SDHPs-25 squat thrusts

18:50

Okay, that one gassed me. I quit when I realized that I was doing a front hack squat instead of a sumo deadlift. Not so good for the knees. The looks in Globo are getting weirder and weirder...

cleverhandz -

I have a hard time imagining you would ever think about quitting during a WOD, or not give it your all and then have energy to spare at the end! You're a she-ro! ;)

This was a cool workout experience. It looked like it was going to ran this afternoon so I was torn between doing the WOD at the house or heading to the Globogym. I opted for the house.

It was thundering and lightning the whole time, and it got more and more dreary as the workout continued.

During the last set of burpees (which took forever) it started lightly raining. As soon as I finished the workout and was lying in a pool of my own sweat in the CrossFit fetal position it started pouring.

Anyway, subbed as follows:
everything was broken up A LOT
40# SDHP x 100
15 burpees
40# SDHP x 75
30 burpees
40# SDHP x 50
45 burpees

39:32
I am extremely pleased that I even finished this WOD. I'm looking forward to the rest day tomorrow.
- Chad

Had to modify this one, still sucked.

Ran 800 meters, 25 Squat Jumps
Ran 800 meters, 50 Squat Jumps
Ran 400 meters, 75 Squat Jumps

22:32

M/33/191/6'0"

36M/5'11/200

Today's WOD as rx'd 43:43

Yeah, I'm in pain... But that was some good suck!

Pack:
Row 1000 meters
15 Burpees
Row 750 meters
30 Burpees
Row 500 meters
45 Burpees
First time on rower. Broke burpees into 5s. Most burpees no jump-didn't have it in me. Could barely hop back up off the ground some times.
26:35.
Felt a little loopy on the way out of the gym and then pumped near the house. Musta been the fat source I was tapping into!!

Hey my buddy Sean is having a ton of problems posting. He e-mailed me his post and I didn't see anyting that would trigger the filter. He said he tried over 20 times, which might be a reason it stopped recognizing him. Anybody have this happen before?

Todd: 35/M/160/5'10
24:48 as rx'd
The rows were meditative in comparison to the burpees. Some of my burpees made it look as though I crawled through the desert, kneeled down and took a drink from an imaginary pool, then got to my feet and offered a pitiful hooray.

Teri 35/f/153/5'7
30:08 as rx'd
Yay Burpees! I was just happy to actually do a rx'd workout without scaling. That was hard. Let rest day begin!!

Ben:
Burpees turned into squat thrust&jump by the end. otherwise as rx'd
35 min

Kelly:
35# sdhp
squat thrust & jump
50/15 35/25 25/35
25 min

Rower busted, did yesterdays today.

Scott m/48

Subbed SDHP for rowing 100,75,50 with #30
Burpees were brutal last 75 were as ugly as you could get.

As they say at Scullen, "You gotta be Macdonalding me!!"

M/42 5'10 190

Been sick with stomach flu for past 4 days, fever broke last night. Felt really good to sweat from exercise, and not from fever, and flush out all the cold meds. I'm on the road in a hotel, so had to pay 12 bucks for a day pass to a globo gym that had a C-2.

Did all rowing as Rx'd
Burpies:
25 straight for set 1
25 for set 2 15/10
35 for set 3, 15/10/10

22:23

Decided not to tempt fate on the burpies, since I was in a strange gym, and wasn't sure where the nearest good place to puke was. I also had to get to a meeting. It just felt really good to be able to work out again!

m/34/175

39:22

Subbed 45# SDHP.

I officially hate burpees!

Can anyone tell me why CF Women in the pics and videos all wear LONG pants (even when it's 100 degrees outside as in todays vid!)?? All of the guys wear shorts! What's up with the long pants?

From #462
Forgot to post time 31:35

33/M/191#

24:32 as rx'd

M/46/145
10 minutes on the bike
CFWU 1 round

26:39
Subbed 45lb SDHP for rows

175/m/27

29:45

#281

Doing say 1RM of bench press two days in a row would probably do you no good. This is because your cns probably needs more time to recover. However, different people can recover at different rates so what I said may not be true for some. Understand that a workout like 1RM BP is predominately attacking your cns. Your muscles are not tearing (at least you should hope not, a torn muscle is a serious debilitating injury). Your muscles will sometimes suffer microscopic tears though when doing stressful heavy weight workouts and the lactic acid created from firing your muscles is what causes DOMS. Assuming push-ups are not an exercise that will stress your cns they will create a lot of lactic acid but for example if you are sore from running does that mean you do not run the next day? It is perfectly fine to exercise sore and you can improve your cardiovascular fitness more frequently than muscular/nervous. So to answer the question you can do push-ups/very light chest workouts on a very regular basis (use your own discretion) but I would stick to resting a few days between heavy chest workouts to allow the cns to recover. This applies to any body part. I recommend reading "Power Factor Training" a book on the physiology of muscle growth through exercise and there is a lot more lit on the physiology of exercise that is great reading for anyone interested in improving their fitness level.

#281

Doing say 1RM of bench press two days in a row would probably do you no good. This is because your cns probably needs more time to recover. However, different people can recover at different rates so what I said may not be true for some. Understand that a workout like 1RM BP is predominately attacking your cns. Your muscles are not tearing (at least you should hope not, a torn muscle is a serious debilitating injury). Your muscles will sometimes suffer microscopic tears though when doing stressful heavy weight workouts and the lactic acid created from firing your muscles is what causes DOMS. Assuming push-ups are not an exercise that will stress your cns they will create a lot of lactic acid but for example if you are sore from running does that mean you do not run the next day? It is perfectly fine to exercise sore and you can improve your cardiovascular fitness more frequently than muscular/nervous. So to answer the question you can do push-ups/very light chest workouts on a very regular basis (use your own discretion) but I would stick to resting a few days between heavy chest workouts to allow the cns to recover. This applies to any body part. I recommend reading "Power Factor Training" a book on the physiology of muscle growth through exercise and there is a lot more lit on the physiology of exercise that is great reading for anyone interested in improving their fitness level.

24/m/175
37min of hell!

m/24/24
37min of hell!

Useless post but wanted to keep up ...

1000 meters

95 pound standing mil press followed by 95 pound narrow stance deep squat
15-15, 12-15, 10-15

pull ups followed by pushups
12-20-8-20, 12-20-8-20, 10-20

60 secs, death by stationary bike

Basically wanted to work til i got, "that feeling"

23:26 as rx'd

Does anyone have a link for purchasing O-rings and some kettle balls? I need to be able to hang the rings on a tree branch. I'm working at a summer camp on the A.T. and would appreciate any help with this portable training kit.
Thanks

F/30/134
SDHP sub for rows
44:43
One week of cross fit. Did my first kipping pull up today. YAYYYYYYYYYYYYYYYYYYYYYYY!!!!

24:00

29/m/195

28:09

wanted to mix it up, so I subbed both #45 SDHP and #35 kettlebell swings in for the row.

50 SDHP, 50 KB swings
25 burpees
37 SDHP, 38 KB swings
50 burpees
25 SDHP, 25 KB swings
75 burpees

yes, I gave the extra rep to the KB... much love.

24:00

Ya burpees god thank god thats done. Man i really want to get the circle kip its looks so easy and smooth

m/26/165/5'11

rx 20:16

Male 26 163lb 5' 10"
warm up then some subbing...

800 meter sprint
25 burpees
600 meter sprint
40 burpees
400 meter dogged worn out run
60 burpees

25 minutes WOW I NEED to keep getting in better shape! most of my burpees were in sets of 10 or 15... ouchie

m/26/150/5'8"

32-33 min. Sorry for the inexact time. I had to fumble with the rowing machine to make it do what I wanted. The burpees kill! Something to work on...

As Rx'd

28:50

I'm two days behind just did sundays wod and man the running was fine but man i suck at the clean and jerk. It kicked my ass. Only got 3.5 sets. Got to work on that one. can't wait to do mon. tomorrow. kick ass. thanks crossfit

As Rx'd

28:50

32:22 Sub'd SDHP @45lbs 100/75/50 for rows. Burpees as Rx'd but horrible form. Couldn't break through the wall. I'm mauled.
m/24/185/6'2"

33/m/135

No rowing machine so I decided to get some use out of my new jumprope...

300 jumprope rotations
25 burpees
200 jumprope rotations
50 burpees
100 jumprope rotations
75 burpees

20:36

My knee is still bothering me so the burpees did not work out. Instead I rowed 4000 meters in 19:00 min.

At 16:30 temp 106
Subbed SDLHP 45lb for row. Unable to finish all burpees, did 10 on the last set, just no strength left in the legs. Left knee was hurting. 26:30. Disappointed.

m/47/177

31:07

9:41 for the last 75 burpees, all rests were about 10 seconds too long...

M/27/212

SDHP sub

24'25

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

Katie- 26/135, WOD as rx'd
31:06

Nic- 28/175, WOD as rx'd
23:50

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

M/45/170lbs

Been doing crossfit for three weeks now. Came over from the dark side (body building). Love crossfit! I ain't trained like this since I was in the Corps!

Ya'll are pretty twisted and I like that.

As rx'd
27 minutes

m/23/193

25:45

m/56/185

32:00

41/m/5'10/240

Didn't stand a chance on the burpees, so I scaled there.

28:32, with rowing as rx'd and 15,20,25 burpees. Got a lot of work to do on my conditioning so I can get the quantity and speed of my burpees up. Ugh.

comment #476
check the FAQ for links to Rings and other equipment.

I'm still wasting away with a healing broken foot and 2 broken fingers

did 10 rounds of

10 pushups
10 pvc thrusters
10 hollow rocks

something like 20min

Another kick-ass WOD I'm going to have to try soon, maybe things are gearing up for the Games? Good to see the site, it get the blood pumping. Also good to see Tony B hitting a WOD and Pat using the 'AFT kip.'

I volunteered for 400m walking lunges today and did it in 11:06, not what I wanted but I just can't seem to string a ton of lunges together without having to take little pauses. Finished off with Tabata push-ups and got 84.

As Rx'd: approx. 30 minutes

42:15

For time:
47 pound Sumo-deadlift high-pull, 100 reps
25 Burpees
47 pound Sumo-deadlift high-pull, 75 reps
50 Burpees
47 pound Sumo-deadlift high-pull, 50 reps
75 Burpees

31/m/190

as rx'd

23:32

I loved this workout! Those burpees were awesome/sucked!

That was a lot tougher than I thought it would be. I got to 15 on the last set of burpees and gave up. Pukee was riding my back hard. It's taken me 3 hours to recover to the point I can communicate effectively. Crossfit is no joke, but my level of fitness is. I need to stop whinning and get back to the gym.

Chris

m/40/5'7"/145

Phew.

Never really done intense burpees before and this shocked me. Ended up scaling big time. I think when I go to the beach in a couple of weeks I need to work on some sandy burpees.

1000m row
25 burpees
750m row
25 burpees
500m row
30 burpees
collapsed

19:00

AS rxd

22:37

23m/160/66"

between 26 and 28 minutes. i accidentally stopped my watch on the 500m row, and forgot exactly how long it took. Regardless, that workout was fantastic.

wow this sucked worse than i imagined.

M/27/5'10/226lbs

34:15. set 2 of burpees was 35 instead of 50 and set 3 was 50 instead of 75

this was my wife's first crossfit workout. she had 2 babies in 18 months and breast fed for 5 months, now she's ready to get into shape.

F/29/5'3/118lbs

14:15 sec.
25lb SDHP
she did:
50 SDHP/10 Burpees
35 / 20

not bad for her first time. im proud of her for finally getting off the couch....he he.

Vance

34/M/180

As Rx'd 31:30

dsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdssdsdsd

41 M 190#

CFWU 3X

burpees suck

23:10

sdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsd

I still have a ways to go.
47:45

Sub running for rowing; same distance
33:04

m/39/199

sub'd SDHP for ROW

SDHP 100
Burpees 25
SDHP 75
Burpees 50
SDHP 50
Burpees 75

total time 33:22

Subbed Burpees for pushups. Dropping down each time kills the shoulders for me.

19:08 time.

first time posting. burpies really do suck.

did 25/30/35 for my sets of burpies.

25 mins.

m/23/168

as rx'd 30:51. 3rd crossfit workout and lovin every grueling minute of it.

BHBHBHBHBHBHBHBHBHBHBHBHBHBH

CFWU x3

WOD as rx'd

22:28

burpees destroyed me, was doing sets of 10. Try for sets of 15 next time

BHBHBHBHBHBHBHBHBHBHBHBHBHBHBHBHBHBHBHBH

30 yom, 5'9", 160#
23:38 Subbed rows with runs. All burpees with a loud clap and a push-up.

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

22/230

wod as rx'd

29:27

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

As RX'd 26:15

m/37/82

21:32 rx'd.

Burpees got pretty sloppy on the last set of 75. Got delirious...I may have experienced an Elvis sighting....

praying for a rest day.....

40/M/165

I've waited over a year to say this about any workout besides 'Cindy:'

As Rx'd!
42:22

After yesterday I really didn't think I'd finish this one, so all through the burpees I went in sets of 5 (hence the pathetic time). I figured out the a breathing rhythm that really works, though, so next time I'll definitely be a lot faster.

Subbed my "Olympic Prep Workout." Command Olympics I'm slated for deadhang pullups, .75 bodyweight benchpress for max reps, and a few others.

155 bench, deadhangs, 155 ovhd squat, max reps, three rounds

23/10/6
21/11/5
19/10/4

Good fun, look forward to doing this again this weekend. Paul

29 yom, 180 lbs

32:41 subbed sdhp for row

M/42/215
As rxd
36:16

25M/6'6"/245lbs

as rx'd: 21:26

As rx'd
38 min

Subbed 25# SDHP for rowing
and scaled back the Burpees

100 SDHP
20 Burpees
75 SDHP
30 Burpees
50 SDHP
50 Burpees

Feel like a pussy, should have gone for all burpees.
Still kicked my ass, which is still quite sizeable hence my need for all burpees.

Scaled to pack level

row 1000 meters
15 burpees
row 750 meters
30 burpees
row 500 meters
45 burpees

22:53

M/23/155 GregAWU

Subbed runs on treadmill:

800m run
25 burpees
600m run
50 burpees
400m run
75 burpees

25:30

as rx'd 43:42, argh burpees are what killed me, had good times on all my rowing (under 2:00/500m pace). Body was feeling a bit broken after the last 2 days of workouts, as this is my 3rd ever cross fit workout.

Keep em coming!

m/25/260/6'

As rx'd 42:12

Wow Burpees killed me. Had to do them in sets of 5 for the last half of them. Really hurt my time. These last 3 days have been murder on my body Looking forward to the rest day.

Been doing crossfit for just over a month, first time posting in the comments. I am a huge fan of the workouts and crossfit is now a big part of my life. My overall fitness level has definitely increased since I started. I am faster, stronger, and definitely better. I have come a long way, but I still feel that I have a long way to go to reach my goals. WODs like this one will really help to get me there.

28/M/205

Subbed SDHP for rows.

29:08

Was behind on the WOD's due to vacation so I did Cindy tonight. Here is mine & my groups number of rounds.

Warm up
300 Jumprope skips then 3 x 10 of
Wall Ball Situps
Back Extensions
Dips
then Cindy

HR did 24 rounds.....42yo/m/5.11/170#
Korie did 16 rounds..29yo/f/5.3/113#
Nate did 18 rounds...14yo/m/5.8/113#

it's hard to work out by yourself. after yesterday i felt a little less than motivated. got to the gym today and felt a little better.
1000m=100sdhp45#+25burpees
750m=75sdhp45#+50burpees
500m=50sdhp45#+75burpees
37:10

RXD 28:32 personal best for total burpees. I took a noXplode Creatine, Co-Enzyme B-Complex and with a Siberian Eleuthero Ginseng mix. My workouts have been unbelievable!!!!! holla...

wooooo!!! 21:50. First time on rower. LASt set of burpies definetly werent 12" though. m/28/5'9"/170

33:31 Just died on last 50 burpees. 11 hour work day!

21:27 I hate burpees and my puke will testify to that!

AS rx'd -

24m03sec

26/F/170

Burpees got really sloppy in the end - but I finished!!!

23:40

Sub'd 45# SDHP for Row (no C2 at home). Burpees were the killer!

26:07 as rx'd. That sucked, you really just had to pace it out.

Melissa did 26:07 also with 25 less burpees at the end.

Subbed today due to other workouts...how's this, using one 16kg kettlebell.

Burpees didn't sound like fun, due to weak wrist.

50 KB swings
3 TGU (3 right, 3 left)
40 KB swings
5 TGU
30 KB swings
8 TGU

Huge core...took about 20-25 minutes.

25:18

36/6'2"/195

These last 3 days have been fabulous workouts...

Time: 27:44 as RX'd

Post workout: Going to bed, it's 10:17... LONG DAY!

new girl, second day, 70 minutes. brutal

I've been away for the long weekend and I've missed a few WODs. I did Cindy today- 22 rds+11 squats. Push ups were the downfall today.

30:20

26/m/215 newbie

42:05 as Rx'd
1st set of burpees, all 25
2nd set, sets of 10
3rd set, 5 sets of 8, 5 sets of 7

My burpee form started breaking down towards the end of the first set.

I suppose the ultimate question is, would it have been better for me to do a scaled down version that I could finish in 20-25min or do the Rx's version?

Boston? Anyone close to Allston?

29/m/183

As Rx'd

27:02

36/m/201

As Rx'd

22:18

#465 == that's too funny - I always wonder the same thing!

WOD: subbed 35# SDHP - 27:27

Does anyone know if women are supposed to do 45# for SDHP as a sub, too, or if the weight is scaled for women and still compares to the same distance of rowing?

I actually didn't think the burpees were that bad!

F/27/5'8"/170

Finally get to say as rx:

27:41

Jumps on Burpees were probably 2" at most on the end but I did it..I am thinking a massage for rest day...

m/26/159

19:37

m/38/155

24:56

I loved this one!! As sadistic as it sounds, I love burpees and rowing. Kept about a 2:00 500m and smooth burpee w/1ft above reach for jump. Happy to see this rest day. I seem to still be recovering from"Michael". Yesterday I almost quit the WOD. Nothing seemed to go right and I had zero energy. This WOD seemed to get the body stretched out and I feel better. Thanks Coach. Keep drinking the Kool-aid. It does the body good!

Forgot to add: As Rx'd baby!!

Steve
46/172/m

150 Burpies (Did not feel like going to gym so
no rowing) Didn't miss it.

16:09

Had Crossfit class tonight so I did that workout instead:

Warmup:
4x30 seconds each:
1. Med Ball Slam
2. Overhead Squat
3. Skip
4. Double unders (or running skips)

Workout:

20 Minutes AMRAP:
10 Dumbbell (20#) Alternating Single Arm Snatch
5 Clapping pushups
10 Windshield wipers

I finished 8 full rounds +5 CPU's and 10 WW's

as rx'd Totally ran out of gas and did the last 50 burpees in sets of 5. yeesh.

34:17

39/m/175

as rx'd 30:26

Thank you CrossFit!! I've been religiously doing CrossFit for 5 months and can truly say that I'm in the best shape of my life. The extra 5-7 minutes I get from my air pack as a firefighter allows me to do things others can't. Keep it comming coach, your program saves lives!!

We dont have a Rower so we subbed out. 3/4 mile run, 25 burpees. 1/2 mile run, 50 burpees, 1/4 mile run, 75 burpees. We sucked wind with a best time of 35:28. Not bad for a 46 year old Marine. OooRahh

m/39/5'4"/143

33:26

SDHP in place of rowing

This hurt!

Had to sub 45# SDHP for the row with 100/75/50.

37:20

I think a "Southie Shuffle" would have been less painful than this. I am soooooo excited for the rest day. Good work out there!

S/F
Katz

43 m 6' 204

33:07, don't know if burpees suck, but they make me suck. i think all we have to do is 150 burpees a day and call it good. seem to kill everything

Have not been doing "main page" for awhile, but wanted to post a new PR: Murph in 43:57. Previously, 44:09 last October. four months CF layoff through the winter (for the most part), about 10 weeks back into it this spring. very happy with this result. no warmup, jumped into the workout unplanned to relieve some frustration. successful. walking in a couple of days... remains to be seen :)

m/40/205

27:37

I finished. That is enough for me. God. Dang. It.

Now I am going to go and cry myself to sleep.

CFWU X 3

WOD:
27:15

what a killer - one of the hardest yet for me.
25 minutes dead.

i substituted SDHP for rows and completed the workout of the day in 39:50, this was only my second time doing the wod and i was just glad i finished it.

1000m/15burpee/750m/30b/500m/45b in 19:05

So first of all I have advice for everyone, if you have a final and you drink two cups of coffee, an energy drink and a double shot of espresso, you should have done your workout in the morning.

40:06 as prescribed. Thought I was going to die, but it was a lot of fun.

-Rich 23/175/5'7" M

as rxd

26:29

F / 70" / 28 / 175lbs

As Rx'd, level 6 on rower....except only 30 burpees on the last round. Started rest day a little early :(

31:44 171/152 363/40%

29:20 as Rx'd

Till next time burpees....(shakes fist)

sub'd SDHP for rows:

23:28

M:31:6'3":265lbs

As Rx'd

37'30"

Holy Mother of God!!!!!!

CFWU X3
22 min 29 sec

Subbed SDLHP for row

Pathetic. Can only do 60 SDLHP with 30 lbs. I guess I have to keep working at it to get back in shape!

Time 7 min 13 sec
Total time 29 min 42 sec

sub'd SDHP for rows 100-75-50
25:14

Subbed runs for rows

29:49, but only did 25 burpees on final set. Waited too late to start and the Iraq sun was beating me down.

as rx'd. damper setting 4 on C2 rower

1)1000m row-4.03m
2)25burpees-1.59m
3)750m row -3.47m
4)50bps -6.37m
5)500m row -2.37m
6)75bps -13.24m

T: 32.29m

188# m 27 6'

31/m/170

100 sdhp
25 burpees
75 sdhp
50 burpees
50 sdhp
75 burpees

38:34 hardest workout i have ever done. been doing crossfit for a month now...

M/5'10"/165/37

scaled CFWU (samson,OHS,P/U,S/U)x2

100 sdhp
25 burpees
75 sdhp
50 burpees
50 sdhp
50 burpees (s/b 75)

34:26

very tough workout! last few burpees had no form, not quite to failure, but close.

45/f/146/5'6"
36:18 with SDHP sub for row.

M/26/195

35:20 as rx'd

burpees are the antichrist

i've been doing crossfit for a couple of weeks now, and i love the WODs. all of them destroy me, which is the reason i wanted to try crossfit.

M/39/185

As rx'd: 27:50

Everything I might have said about burpees has already been said. What's nice about this workout is that EVERYONE got a PR. Congratulations to everyone who finished and still had the wherewithal to post a time.

More better faster

The lunch break WOD went like this:

Time: 27.30

Row 1000 meter 4.11
25 Burpees 5.50
Row 750 meters 10.28
50 Burpees (20+15+15) 15.30
Row 500 meters 19.45
75 Burpees (20+15+15+15+10) 27.30

I´m gonna suffer from this one for a while, thats for sure.......

25/5'9"/136

33:00 - very tiring...no lightening-fast speed, just got through it

27/m/185

25:25 wod done right after 10x100m sprints

33/M/185

#45 SDHP
Burpees with pushup & jump to 8.5ft target

28:54

those burpees suck

MAWL

A - 32:27 subbed 30 lbs. SDHP for row
M - 33:47 subbed 45 lbs. SDHP for row

Both of us took about 11 minutes to do the last set of burpees

M/6'1"/31/218

25:31

I scaled the burpees to 60% of the recommended numbers (15, 30, 45). Wow.

alot of subs.

80 SDHP
20 Burpess
60 SDHP
40 Burpess
20 SDHP
40 Burpess

21:45

still really sore from last week and i just basically sucked last night.

KWOOD

subbed SDHP for row (100, 75, 50)

23m 57s

This wod hurt mainly b/c i suck at burpies

M/31/5'8"/188 3rd workout.

as rx'd

31:32. Actually forgot to stop the timer when I was done so it was probably actually closer to 30:30. I don't think my brain was functioning properly after the 150th burbee.

This was my 3rd overall workout and I am really sore this morning. I'm elated for the rest day, although I feel great. This program is fantastic and I appreciate everyone who had a hand in putting it together and everyone that posts on the site. Keep up the good work.

subbed SDHP for rows - 45 lbs x 100, 75, 50

time - 32:40

edit:

no jump on today's burpees. didn't realize i was supposed to. next time...

as rx'd

30:35

Subbed 800m, 600m and 400m for the rowing
26:05

27/167/5'11"

31:00

After 23 minutes and change on yesterdays workout, felt like this took forever.

75 kettlebell
25 burpees
50 kettlebell
25 burpees
10 kettlebell failed on that set of 50
5 burpees failed on that set of 25
I suck..... should have done better but i will get better

Subbed run (2x distance) for rowing and modified the burpees. Completed as follows:

Run 1.25 miles
15 burpees
Run 1 mile
15 burpees
Run .75 mile
15 burpees

40:09 - sweat pouring and almost barfing. Gotta love those burpees!

m 29 230lbs
32:18 as Rxed
Burpees

As rxd: 34:09

Let me just say I hope coach is over what ever it is he was going through haha. Between this and yesterdays WOD I feel as though I was hit by a truck literally. I guess its what I get for being iron man on Monday and adding Rows and KB swings to the WOD true to form coach nails me with a row for the next WOD haha. I love this place!

5'10"/185/34/M

as RX'ed
25:10

Burpee's were the killer....first time rowing too...not bad.

Did this at a different gym since they had a rowing machine...should have seen the looks the wife and I got from their members and staff...3..2..1..go

Male/5'10"/ 175 lbs

sub SDHP for rows: 100,75,50 X 45 lbs

Burpees as Rx'd

27:00

rx 58:57

47/m/196

As Rx'd. 31:51
Yea, that was fun.

Mike F:

sub 75/50/25 SDHP

not exactly as rx'd... oops!

25:07

From CrossFit Coastal - Wilmington, NC

Ezekiel 26/M/155 - 27:59
Barry 22/M/205 - 28:39
Luke 22/M/190 - 33:05

as RXed. Burpees are so good for you.

5'11", 200#/32 YOM

as rxd 30:25

Long layoff from doing the WODs.

Burpees are my least favorite exercise in the world.

38/5'5"/145/m
Colorado Springs

Kicked my butt!

28:06

Awesome workout. Rowing is improving due to the articles in the Journal. With by burpees, I'm able to show off my 2" vertical leap! You should be able to slide a few pieces papers underneath.

m/31/180
sub: 45# SDHP 100-75-50
28:15

Dang! Okay, old, fat and out of shape does not help! 55:00..... Crap I am a out of it!

32/M/179/6'00"

1000m Row
25 Burpees
750m Row
50 Burpees
500m Row
75 Burpees

28:04

Not as brutal as I had expected, but it sucked never-the-less (in a fun sort of way).

Dan D.
www.CrossFitStickers.com

M/29/205

This was by far, one of the most incredible workouts I have done so far!!!! They had to mop me up off the floor by the end of it. But the bad news is this is the first crossfit workout that I could not finish, and I'm pretty ticked at myself for not being able to.

46:59

I just left 70 burpees someplace in the backyard. Smoking nasty! The rowing pieces were like little annoying punctuation marks of dread where you got to think about the burpee hell to follow while rolling back and forth ....

3xCFWU

1000K: 3:50
25 burpees (kneeling PUs)
750k: 3:06
50 burpees
500k: 1:57
5 burpees .... stopped dead, realized I was about to blow an artery deep in my brain, the migraine was astonishing, caught a sight of my monster gut in the reflection of the shop window, and that was all she wrote ... loserdom set in and I quit.

M/50/6'3/267 -- month 2 of xfit

Satanic evil just took place in my backyard.

26/m/155

28:13

Subbed row for 45lbs sdhp (100 for 1000 meters, etc.)

Wow, I didn't think this was going to take so long, but man, it hurt, haha.

oh, and that failed effort took 35'12

25:49
Sub'd SDHP for rows

Ran rowing distance x2
Burpees as rx'd
47.02

Did the SDHP sub for rowing.

19:10

Wow. After months cfitting alone my wife is my new partner. We workout at a local gym and walked in last night and it was packed. We ended up jogging across the street to the beach and started the workout...

we both sub'd sprinting beach stairs for rowing which was quicker than the row, but brutal on the lungs. Paired with some sandy burpees!

wife time: 21:47 20,40,60
my time: 23:57 25,50,75

ouch!

28:48 - subbed SDHP for row

m/28/6'4"/210

as RX'D: 44:45

I got better today

my abs are killing me, i need a beer.

27/m/190/5'10"

this morning - my very first crossfit session so I had to modify this...

1000m row 4:46
25 burpees
750m row 3:38
25 burpees
500m row 2:43
2 burpees...

and I had to stop as my head felt like it was going to explode...

TIME: 30:41

Brutal

f/40/5'2"/114lbs.

As rx'd. Tough. Fun in a sick kind of way.

27:30

37/m/175/6'2

as rx'd: 28.36

worked the night shift then came to the gym all bleary eyed. Those burpies really are something eh?

Some guy said to me after "wow, you look a little shaky". My only reply was "burpies".

I love this stuff!

Mostly mental

as rx'd 32:53

m/32/199
for some reason I keep posting my age as 31, but that changed like a month ago...

Anyhow, CFWUx2 with a few muscle ups then,
WOD as rx'd. Took me like 35 minutes. Rows went 3:39, 2:45, 1:48. The last round of burpees hurt so bad, I was numb by the end. Wasted a lot of time crying on them burpees.

24/m/175
37 min of hell!

Subbed SDHP for deadlifts (45#)

50 SDHPs
25 burpies
50 SDHPs
25 burpies
50 SDHPs
25 burpies

About 25 minutes.

Next time, I'll do more SDHPs early on (like 75-60-50) and add to the last 2 burpies (25-30-35).

I feel like I put in a very good effort today.

32:34 as RX

45/m/70 kg
3xCFWU
WOD as rx'd
36:22
Rowing was allright, but I had to break the burpees to sets of ten.

30/m/200

SUbbed running for rowing. 29:15. Thighs are numb

Charity
RX'd
24:10

Just wasn't feeling it today. I think I need to take a cycle off.

100 SDHLP, 25 Burpees
Time: 8:55

Done...

Thanks Coach!

32:14

wu - body squats 2x15

1000m row
25 burpees
750m row
50 burpees (scaled 40)
500m row
75 burpees (scaled 55)

ran instead of rowed
31:44

CFWU x3

As RX'd
32:30

Tough one! Great set of workouts, yesterday and today were awesome!

M 40/6'5"/235

Subbed burpees minus the pushup due to shoulder injury. 21:45

60 SDHLP
40 burpees
20 SDHLP
20 burpees
10 SDHLP

25 min
This was my 3rd workout, and a lot tougher than i thought it was gonna be.

33:36

M/36/140

Ran 3/4 mile, 25 BRPS, 1/2 mile, 50 BRPS, 1/4 mile, 75 BRPS: @ home runs on TM, 29:10. Still lacking the fat, the experiment continues! UGH!

age 28 bw 170
2155 as rx'd
this one hurt...

if tony is doing pull-ups, then who is taking the picture?!?!?!?!?!?!!?!

aahhhhhhhh.....they've got tony......!!!!!!!!

F/19/115 lbs

As RXed in 31:32
Great feeling when you're a girl and there are boys next to you in your college gym who can't even do a real pushup.

CFWUx3
Subbed 45# SDHP for Rowing
25:16

25:50

M/29/5'11/72 kg

As Rx'd in 31:37

Wound up doing the burpees in sets of 5 just to keep pukie at bay in an overly warm gym.

As Rx'd in 28:45...like pinstripes, during the 75 burpees, did them in increments of 5.

m/32/220

sub sumo lift for rows, otherwise as Rx

42 minutes

That was tough

Jeff @ work
Damper on 8.
Burpees to 10" target.
Forgot to start timer until after first row and burpees.
Time was 16:55 for the rest.
First row was 3:52. I think total time would have been about.
22:45

23:55 as Rx'd. Filthy.

Subbed w/ SDHP
100
75
50

28:27

Came close to meeting Pukie...

M/46/185/6'1"

Sub rows with 60 lbs

29:50

Burpees are Brutal!

M/46/185/6'1"

Sub rows with 60 lbs (100/75/50 reps)

29:50

Burpees are Brutal!

No rower, track or treadmill so I ran 4 x-c laps (about 1 mile and 400 ft elevation gain each) like this:
lap 1: wu
lap 2: 15 burpees at each bridge
lap 3: 10 "
lap 4: 5 "

Didn't keep time. This one was a toughy.

Totally disgusting, 29.30

Was doing burps in set of 10-15 but had to rest for about 35-45 breaths in between ... god that one hurt.

F/39/160/5'10"

as rx'd

27:18

still hurt two hours later

as rx'd

29:27

after yesterdays wod and messing around on the rings for the first time the last two days, those burpees felt like i had a small child on my back

41:06

100 SDHP @ 45lbs
25 Burpees
75 SDHP
50 Burpees
50 SDHP
75 Burpees[DNF] - got 50 in though

Been waiting to see what a workout with burpees would be like, now I know. It was horribly great!

Finishing up my second week of CrossFit and loving it! I think my buddy and I are the only ones in North Dakota doing CrossFit, okay maybe not North Dakota but in GF.

Been doing most of the WOD's close to Rx'd. Most adjustments are weight related, less weight or assistance. Otherwise I've kept up with reps as Rx'd. This was the first workout I didn't meet reps as Rx'd. Still a great workout though! Keep 'em coming!

Now to work on the Zone.

did Cindy...21 sets

M-13 5' 100#

18:21
100 rows (on Total gym)
25 burpees
75 rows
50 burpees
50 rows
75 burpees

M 13yr 109# 5ft
18:21 used total gym for rows (100, 75, 50)
burpees (25, 50, 75)

M/13/109/5'

rows on total gym-100, 75, 50
burpees-25, 50, 75

M 25 6'5 245

Subbed Push ups, squats and 1 foot box jumps for burpees.

34:23 rowing as rx'd with that substitution. Also accidentally did the 75 reps first, then 50, 25. Forgot it was an inverse scale for the burpees.

Was totally dead afterwards

as rx'd 27:52

21/m/5'4/145 lb

Time: appr. 27 minutes

First round of burpees didn't seem that bad...
Last round of 75 was brutal

as rx'd (damper 5.5)

22:14 minutes

38/m/5'9"/165#

As Rx'd, a 27:56 beat down...but I'd rather do this one than "Eva" any day!

wrestling coach used to say that they were called "burpees" because if you did enough of them you would burp up your lunch. fortunately, he made us do enough of these each practice that this workout was easy cheesy.

M/38/195

I dislocated/subluxated my left ankle two weeks ago and have been rehabing it ever since. This morning I resolved to try and run on it...it didn't work too well, sharply painful.

I began yesterdays workout and the rowing was great, very little stress on the ankle. However; the same cannot be said for the burpees which required me to watch the way I placed my foot down. Every rep was accompanied by a sharp stabbing pain.

I completed the recommendation in about 22 minutes. The burpees were the hardest, broken into 5x15 rep sets to get the final 75.

LUCKY: During the course of the day my ankle finally dropped back into it's normal position...
I'm not sure if it was the running, but I thank god anyway!

26min! It was a hell, but I pushed somehow through??!!!

29/M/185/511

As rx'd 34:58

19/F/116/5'3

Did today in 31:00. Exhausting!!

As rx'd:

30:10

Burpees killed me...but I still survive somehow!

By the way, my congratulations to the ladies, among all others, who set the bar a little (or a lot) higher. You lead me to know that through the sweaty breathless workouts and eye-stinging sweat, there is a little bit more to bring out from within.

27/M/180

as RX'd...21:13. I did not like that at all.

For time:
Row 1000 meters SUB Run
25 Burpees
Row 750 meters SUB Run 800 meters
50 Burpees
Row 500 meters SUB Run
75 Burpees

34:01

20min run warm-up
75 pushups
DL started at 65lbs then finished 75lbs
50 assisted dips 80lbs
30 pull-ups 70lbs
25 decline push up
:29::25

34/F/124

as rx'd...27:58

burpees suck :-)

28:46

was just smoked from the vile things that i did yesterday and didn't have much gas in the tank today.

yesterday's giggles:
cfwux3
DL practice
13 pullups
13 30" box jumps
13 65# thrusters
13 pullups (ring)
13 1 pood KBS
13 burpees
13 pullups
13 45# SDHP
13 HSPU
13 Pullups
13 TGU 20# left hand
13 TGU 20# right hand

25 65# thrusters
50 back ext
25 GHD situps

near death experience. massive sushi intake with friend who hasn't seen me in a month and couldn't get over how jacked I got in just a month of self-imposed walking the line.

today, i'm kinda smoked. i'm off to my web for some sweet napping.

Once again, at first glance this looked easy...should have known better. As rx'ed...29:26

as rx'd

19:52

god i love burpees

As Rx'd: 27:17

Done on Wed, 5/21. Day behind. Good form and jump on burpees.

22/F/170
as rx'd
32:05

24.52
as Rxed

1000m 3.39.9
25 B 10s 5s
750m 2.53.7
50 B 10s 5s
500m 1.52.9
75 B 10s 5s

m/33/200
cfwux3
28:07 as rxd
burpees hardest part by far

couldn't do this on 20th as my arms & shoulders were so incredibly sore from the previous WOD.. Jumped in and did it tonight with a scale of the burpees:

Warmup: 3x10 GHD situps, back extensions, OHS; shoulder mobility w/broomstick

Row 1000 m 4:40
15 burpees
Row 750 m 3:35
30 burpees
Row 500 m 2:26
45 burpees

Total time: 33:00

21:29

This was my first Crossfit session. Oh my goodness, burpees! So many burpees!!!

21st May, 2008.
21:29

This was my first Crossfit session. Oh my goodness, burpees! So many burpees!!!

21st May, 2008.
21:29

This was my first Crossfit session. Oh my goodness, burpees! So many burpees!!!

age 41
bwt 210#
time as rx'd: 42:35

25:55 as rx'd

32:58 as rx'd

22/m/77kg

as Rx'd
29.30

Full push up to jump
The last 75 burpees took me about 10 or 11 minutes

Have been doing the WOD's now for almost two weeks the last three days have been painful especially that clean and jerk one.

Wow, some great comments from fellow X-Fitters out there. I will say that even as a very fit Marine, I sometimes have to scale the WOD's also. So ladies, don't sweat it okay. We're all human. Some of the posts you see on the website are a little questionable in my opinion anyway- which isn't to discredit anyone, but come on. Really! You know who you are if it applies to you.

Burpees are tough for me, since my history is mostly as a weightlifter. I saw the error or my ways though last year and have transitioned to a CrossFit lifestyle now. I haven't looked back for months now. The part about my story that is probably different than most is that I didn't really get serious about X-Fit until I started this current military deployment I am on still on 7 months ago. I've been on a ship for 7 months and we're on our way home now, but it is funny how difficult it is to do CrossFit WOD's in an always crowded gym with limited amount of space, 1 set of pull-up bars and only 1 power rack for over 3000 personnel. With the ship rocking back and forth, I was jumping during the burpees and I had to be careful where I landed because of the rocking motion. I almost took out a Concept 2 Rower. Wicked dangerous, but luckily no injury. Today's WOD was especially tough and I had to scale it, even though I am in very good shape. Normally I can do the WOD's no problem, I may not be the fastest or the guy with the putting up the most weight, but I can do them and that is what really matters to me. Functional strength, not being #1. I know that when the time comes, I will be able to take care of myself and my loved ones in a bad situation. Isn't that what it's all about, as well as being able to perform life's physical tasks easily. That's not to say the WOD's don't kick my @$$ though. On the contrary, if you put out, you will get worked and demoralized!!! That's a good thing though people. You need that to progress. Anyway, today's WOD was a tough one. I love this CrossFit stuff, and I am proud to serve this great country of ours. Long live America and I hope CrossFit sweeps the nation and fat people wake up and start X-Fitting! Keep 'em coming coach. CrossFit until I die!!!!!!

As Rx'd:

26'09 however, I scaled the last set of burpees down to 25 (100 was plenty for me)!

M/31/5'10"/205

21:30:02

Subbed SDHPs for the rows. Did the Puppy workout but with burpees instead of squat thrusters..but the last round of burpees, I didn't have anything to jump! Used #30 for the SDHPs. It looked a LOT easier than it was...so, it felt good to crank through it!

27/m/175/5'9"

As Rx'd
27:09

Last two sets of burpees were partitioned into sets of 10.

Pack
100 SDHP - 45LB.
15 BURPS
75 SDHP
30 BURPS
50 SDHP
45 BURP
35:42
TAM
75 SDHP - 30LB.
15 THRUSTERS - 30LB.
50 SDHP
25 THRUSTERS
25 SDHP
35 THRUSTERS
26:27

195#/m/31

Burpees are a bitch

27:55

as rx'd 35min

Seated Row: 200 reps x 30#
25 burpees
Seated Row: 100 reps x 45#
50 burpees -- little jumps
Seated Row: 50 reps x 45#
75 burpees -- no jumps

35:35

31/m/6'2"/206

Did the Porch version from Brand X on 5/21.

Row 1000 meters
20 Burpees
Row 750 meters
40 Burpees
Row 500 meters
60 Burpees

21:25

Phil 4:13

M/35/180

As RX'd 25:15
2 days late, been working a lot, need to get off my ass and get to the gym with better consistency. It's a whole 100 meters away.

M/47/240

~ 32 min.

Substituted row for jog/run...depending on how much pain I was in after doing Burpees. I hate burpees...Broke it up into three legs of 800m's.
800m run -
25 burpees -
800m run -
50 burpees -
800m run -
75 burpees -
Total time in 93 degree heat was 36m 43s. Uhg~..Can anyone recommend a good chiropractor?

19:03 as rx'd

this was gay, i almost wanted to hang myself rather than finish the workout.

m/21/5'8/175

43 minutes

52/M/191

Brutal

Subbed Row with run around Rugby Pitch
3 laps 25 Bps
2 laps 50 Bps
1 lap 75 Bps
28:49
Rugby Players tested as rxd with rowers
20/M/165 Frank 17:50
23/M/180 Eric 19:08
23/M/175 Billy 19:28

F 13 67" 139

For time:
Row 1000 meters SUB Run 500 meters
25 Burpees SUB Burpees with no push-up
Row 750 meters SUB Run 300 meters
50 Burpees SUB 25 Burpees with no push-up
Row 500 meters SUB 200 meters
75 Burpees SUB 25 Burpees with no push-up

18:41

F 13 67" 139

For time:
Row 1000 meters SUB Run 500 meters
25 Burpees SUB Burpees with no push-up
Row 750 meters SUB Run 300 meters
50 Burpees SUB 25 Burpees with no push-up
Row 500 meters SUB 200 meters
75 Burpees SUB 25 Burpees with no push-up

18:41

For time:
Row 1000 meters
25 Burpees
Row 750 meters
25 Burpees
Row 500 meters
25 Burpees

24:07
worst...burpees...EVER!

34 m 195

SDHP for Rows
35 min

20:23 Rx'd

36/m/193

Modified:
100 sdhp
25 burpees
75 sdhp
40 burpees
50 sdhp
60 burpees
35:08

Had to talk myself out of quitting half way through.

Age 52/BW 250#
42:47 All burpees with a pushup, no jump. This was one tough workout, and, I think, the hardest three workout set since I started Cross Fit in February 2006. Thanks COACH, this is an awesome program.

100 sdhp 45#
25 burpees
75 sdhp 45#
40 burpees
50 sdhp 45#
75 burpees

55:30

35/m/74.5"/195/

36:30

33yom/167/6'0"

As rxed - 28:10

31yof/126/5'6"

As rxed - 35:50

40/m/176cm/71kg

100 SDHPs (20kg Kettlebell)
25 Burpees
75 SDHPs (lost count, I think I did 90 instead)
50 Burpees
50 SDHPs
75 Burpees

28:46

bitter

M/21/159/Colorado Springs

Burpees as rx'd
No row machine so I did SDHP 45lb---75 60 50

23:51

42/F/115#
Had to sub run on treadmill at 1% for rows.
Broke burpees into sets of 10

32:13

Might be a glitch with my chrono; as I have several different times/laps, but this looks about right.

Post WOD worked on pullups and handstand pushups.
Way behind on my workouts.

M/48/185
Training at 6500'
Rower was kind of messed up and kept skipping the chain so full effort was not possible

As Rx'd 25:59

M 30 5'10" 71kgs UK

27.30

35:40
rowing at 2:00/500m
burpies in sets of 5

42:01

As Rx'd!

30:41 immediately after the 5x DL/ hspu wod from today

Could have knocked off a minute if done alone I reckon.

32yom@195lbs
as rx'd
22:48

37:37:37

m/28/195

as rx'd
23:33

28:25 as rx'd
Thanks for the great workout!

Sub rowing for running. Probably 1km in rugged terrain, 600m in flat, then 400m flat. The rest was as rx'ed.

Time: 26:24 and I'm pretty much happy about it. Last time I did burpies I spent somewhere over 5 minutes on 50, and now I did the last 75 in 7-8 minutes? Huray!

J: 25:38. Disappointing.

Wasn't able to get at a C2 rower, so I substituted SDHP- 45 lbs for rows.
100 SDHP@ 45 lbs
25 burpees
75 SDHP @ 45 lbs
50 burpees
50 SDHP @ 45 lbs
75 burpees

time: 20:45
last round of burpees I broke into sets of 10 next time aim for sets of 15.

M 35/226

as Rx'd

28:55

M 35/226

as Rx'd

28:55

I have gotten so lazy. The burpees where slow and suck. total time
:43::50

This absolutely crushed me. Mod'd and stopped after round 2.

100 sdhp 20 kilos, 25 burpees
75 sdhp 20 kilos, 50 burpees

36:50

43:25--but only did 50 of last 75 burpees--had to go to meeting. 10 min ellip wu 20/20.

28:17

Closest I've come to a vom yet!

For time:
Row 1000 meters
25 Burpees
Row 750 meters
50 Burpees
Row 500 meters
75 Burpees

Time: 37:18

m/37/178

As rx 29:48

I think that was the hardest I have worked in the 5 months I have been doing this full time. Check that: maybe ever. Wow. Just...wow.

M/38/214

28:58 as rx'ed.

I was targeting 7 min for set 1, 10 for round 2 and 12 for round 3, which essentially was 2 min/500 on the C2 and around 7.5 burpees/minute. I was stoked when I keept the pace up through the round of 75.

20/m/160/5'10

As rx'd

27:44

48/m/140
100 SDHP@ 45 lbs-4:02
25 burpees-------1:42
75 SDHP @ 45 lbs-3:50
50 burpees-------4:32
50 SDHP @ 45 lbs-2:29
75 burpees-------7:58
----------------24:35

100 SDHPs @ 45#
25 Burpees
75 SDHPs @ 45#
50 Burpees
50 SDHPs @ 45#
75 Burpees

The Burpees killed. I feel good about my time though.

HR= 42yo/m/5.11/170 = 26:55
Korie = 29yo/f/5/3/113 = 41.30
Nate = 14yo/m/5.8/115 = 40:13

35m/5'11/180

100xSDHP 45#
25xBurpee
75xSDHP
50xBurpee
50xSDHP
35xBurpee knee tightened

31:22

PNH

It was the best of times it was the worst of times. There was love there was hate. There was exhilaration there was Pukies cousin Queasy.

The rowing felt fantastic. First time I felt like I really knew how to row. (Thank you CF Journal)I think I PR'd the 1K

Burpees are hell on earth. I did a big chunk in the middle from my knees. Major suckage.

And shouldn't there have been a last set of 250Row 100 burpee? I kid. That was plenty.

35:39

29/m/170

Since im living in Fort St john for now , my new gyms concept II rower does not work and cannot read distance so i...

Ran 2.5miles and pyramid the shoulder press

1-1-1-1-1-1-1
got up to 175 and failed on 180

stewyd you around?

as rx'd

37:35

subbed to 20/40/60 burpees. sucked

30:52

bw 246.0
26:21 total.
3:53, 2:09
3:26, 4:59
2:34 9:17
150 Burpees is too much for anyone!

Had to do it backwards as two of us were sharing the same rower.
Time 23:59
75 burpees
500m row
50 burpees
750m row
25 burpees
1000m row

M/ 34/ 133lbs/ 5'-6"
Messed up with my meter counts 22:35
1000 meters: 4:05
25 Burpees: 6:07
500 meters: 8:05
50 Burpees: 13:30
250 meters: 15:15
75 Burpees: 22:35
Good workout.. Of course the burpees were tough, but we all know what burpees can do to you. I was surprised how tight my hamstrigs were after the rows. I have to work on my technique or stretching more before rowing, because I always feel really tight in my hamstrings when I'm finished. I have to start pulling a little more with my back as well.. my back never really got tired, but my hams were really burning.
Next time I'll pay attention better and do the extra meters... yes that would have added about 3 minutes to my time. I was consistantly a little less than 2 mintue/ 500 meter pace (my splits include transfer and setup times... it's a running clock man... seems to be a good pace.) Also, since I've been paying attention to the web instructions on rowing, I'm very conscious to not chase the tail or whatever they say, to waste the energy and not pull the lever. Thanks.

30/m/200

as Rx'd

37:25

* could have tried harder.

m/6'/43/182

Modified to 20/40/60 burpees
32:17

39/m/220

29:45
~9m rowing, 21 for burpees
on burpees, 8reps/min incl rest most of the way but had to extend to 1:10/1:15 for last 50 so i could suck more wind.

27:00

39/m/275/6'

Pack Modified
1000m Row
15 Burpees
750m Row
30 Burpees
500m row
45 Burpees

25:24 - (had to swithch to upright rows for the last 25 burpees -bad tendonitis in my elbow & I could not catch myself anymore)

my 2nd crossfit workout and WOW
it did take me 27m 38s
im male 30, 176lbs ish lol
im loving crossfit
got a date with LINDA 2moz wish me luck
marc

Age 36
BW 182

CFWU

29:07 as Rx'd.

still breathing hard!

m/30/6'/245

Did not time, was just hopin to finish

Not rx'd

100 sdhp @ 45lbs
25 burpees
75 sdhp @ 45lbs
25 burpees
50 sdhp @ 45 lbs
25 burpees

What do they call this sweaty WOD? "Rowing on a Burpee"? or is there a trainer name?

CFWUx3
30:54

31/m/190

35:00 - Brutal, decided to quit about 25 burpees into the last set but talked some sense into myself and finished.

38 minutes

27:15, did SDHP instead of rows. Had to stop with only 10 burpees on last set due to time, I was gased anyway though. Tough workout, but had more fun then I thought.

as RX'd
26:49
very tough.

48/M/215

33:58

CFWUX3
As rx'd - 31:20

Tim T:

~24 minutes

much nastier than I'd expected.

34:20

21:44

--------

Pushups: As RX'd (although broken...30-10-10, then deteriorated even further)

SDHPs: Subbed 95# deadlifts to avoid the shoulder motion.

Ring dips: Subbed 1:1 regular dips

Pull-ups: Unweighted kipping.

HSPUs: Tried... did 10, then my shoulder decided it was a bad idea.

(skipped this one because of shoulder...and scheduling... problems)

(oops... posted on the wrong WOD)

Completed first two rounds as RXd but quit at 45 minutes. Waisted. First week of not scaling. Love it!

Happy birthday to me! Wow never do a WOD after drinking. Which pretty much means I shouldn't drink.
32:59 20kg SDHP=10m row sub
I hate burpees.

done on May 24/08
Head to Head with gaucoin-20:22 great to have someone to push you
pre-snatch practise,5 setsx3reps to 98#

21:43 as rx'd, head-to-head with Rob C. I agree, it was great to have someone going right along side with you. I was first off the rower for the first two but he passed me on the 50 burpees. Burpees are so tough for me, I just need to push harder and be more efficient. Great WOD, just so beautiful in it's vicious simplicity.

Pre-snatch practice up to 98lbsx3.
Post-220lb deadlifts 3x10 sets with 60sec rest.

41/M/170#

as Rx'd: 24:30

Very hard.gasping..

as Rx'd:

29 minutes

as Rx'd

29 minutes

M50/170

28 minutes.....that last set of burpees was vicious.

29:15 as Rx'd. Just brutal.

31/m/202
28:03

managed the rowing in 7 mins.. you do the math.. burpees suck. Feeling very very woozy now!

36.54
sub 45# sdhp
wu=20 min progressive 8 stairs
just glad to finish

M/24/6'1"/195
As Rx'd 31:30
burpees are not my thing

Done as RX'd, lots of fun! This was a good one to do out here underway on the ship!
Rick
32yo Male, 5'8" 155lbs
28:05

Mike
21yo Male, 5'7" 168lbs
26:30

Drew
22yo Male, 5'7" 165lbs
27:00

Scaled + Subs.
45# SDHP x100 (6:30min)
20 Burpees (10min)
45# SDHP x 75 (17min)
30 Burpees (24min)
Ran 500m (27min)
25 Burpees (35min)

Just couldn't face more burpees.....

35min..worst workout ever. hurt worse than murph

Awesome!

1 month into Cross-Fit.

44yr. Male.

35:49 as rx'd

My heart rate was 150-173 after the first round.

I made a great sweat puddle!

This made my head spin!

Awesome!

1 month into Cross-Fit.

44yr. Male.

35:49 as rx'd

My heart rate was 150-173 after the first round.

I made a great sweat puddle!

This made my head spin!

m/30/226

40 min with 25/40/40 burpees

Burpees kill me.

subbed 20kg SDHP for rows:

44.16

RX'd
26:16

*********************************** 05/26

43:05

24/M/195

as rx'd 48 mins from which close to 10 mins was rowing the rest doing burpees. Unbelievable how hard was to do those burpees

F/128

As r'xd

29:31

As Rx'd:

30:20

Probably could have moved a bit quicker towards the end, but I was done.

M 55 180lb 5'9"

As Rx'd

1000m Row
25 Burpees
750m Row
50 Burpees
500m Row
75 Burpees

32 minutes. Afterwards I was lying in the yoga room at the Y where I work out and the yoga class came in. The instructor asked me if I wanted to join in. Laying on my back, soaked in sweat and panting I said "Sure".

Hard Yoga workout.

21:30 as rx'd

21:30 as rxd

CFWU
27:07
M/47/198#/72"

1000m/15burpees+10 squat thrust
750m/50 squat thrust
500m/75 squat thrust

27:45

Goal: Rx'd sub 25

88888888888888888888888888

AS RX'D

1000M ROW
25 BURPEES
1000M ROW
50 BURPEES
1000M ROW
75 BURPEES

26:45

8888888888888888888888888888888888

EJEJEJJJJEEEEJEJJEJEJJEEEJEJJEJEJE
M/35/170
29:34

For time:
100 sdhp
25 Burpees
75 sdhp
50 Burpees
50 sdhp
75 Burpees

bout 38 minutes.....that one hurt. problem with gas that day...whew!

$$

26/f/5'2/131#

breakfast: run 45 minutes = 6 miles

cfwu

WOD:
time = 20:06

JennieLee 26/5'9/160ish
warm-up run 1 mile = 8 mins
WOD:
time = 32:37

nice!

33:24

29:57

did sdhp in place of rows
last 50 sdhp's bad form...lower back pain like a b#tch!

this w.o.d hurt me!!!

subbed sdhp
last set only 25 burpees, ran out of time.
31:40

50/m/5'9"/172#

43:45

I suck!

The girl working at the gym wanted to call 911.

50/m/5'9"/172#

subbed 45# sdhp for rows

43:45

I suck!

The girl working at the gym wanted to call 911.

Age 36
BW 150#

19:30

M 36/64/157 Completed on 29MAY2008

CFWU 3X15
as rx'd 29:59
burpees had me almost meet pukie!

1 SDLHP per 10m prescribed row...

100 SDLHP's
25 Burpees
75 SDLHP's
50 Burpees
50 SDLHP's
75 Burpees

28:37

34M175

as rx'd 37:30
Tom
43 mins
35F
25 burpees for round 1 and 2, 0 for round 3
25 minutes

m/22/215

as RxD 23:30

wod as rx'd
w/ 45# sdhp's
32:33

For time: (31:44)
100 95lb sumo dl high pull
25 Burpees
75 S DL HP (45lbs)
50 Burpees
50 S DL HP (45lbs)
45 Burpees (IDF attack could not finish)

Ok I would like to add I mistyped the recamended substituation for the rowing as 95lb and not 45lb SDLHP. Holy mother of god. I did the first 100 with that. My back hurt, lets just put it at that. I think I could have done this in probably 20-22min if I would have started with 45lbs.

35:18

The burpees were a killer. I the seventy five were awful and the fact that Craig showed up early and gave me an audience helped me speed up.

20080531 1700
1 km row, CFWU 15 x 3 (15 x 3 OHS, 0 PU, 15 x 3 Chair Dips, 15 x 3 SU, 15 x 3 Supermen)
WOD080520: for time Row 1000m, 25 Burpees, row 750m, 50 Burpees, row 500m, 75 Burpees; as rx'd in 27:40...those Burpees killed me
Was looking forward to making this one up! No PUs as all done 'inside' where my rower is (enter BW CFWU)

also should add wife was not impressed (read grossed out) by sweat drips all over the kitchen (where rower is...)

Meyer- 43:55
Edler- 38:24
Plunkett- 55:26

wow, that was pretty intense, im very new at this and am not sure that about the regs for the burpees, but if there is no limit to jump height then I did pretty well, haha
27:39.2

27/m/230

Caught a baseball double-header instead.

28/m/ 63kg
28 mins 40 secs.
The last 75 burpees were hell.

34.17 as rx'd

cfwux3
as rx'd
36.47
i...(gasp) hate...(gasp) burpees

36:01, as rx'd
-all the time on this spent on burpees - ridiculous

as rx'd

TIME - 27:23

35:42
Ran 7:30 / 5:00 / 2:30
and did 3 sets of 25 burpees
100 degrees in Carolina got me

ran
730
500
230
and did 3 sets of 25 burpees

as rx'd - 32:54

26/m/5'9"/165lbs
subbed rows with 45lbs SDHP
45:12

m/34/5'9/176

CFWU - 3. Worked on PU drill w/Bob on last set.

28:37

Didn't really push myself on burpees. Did sets of 10 on later rounds

first two rounds plus 40 burpees
30:00

43/m/166

sub High Pull(53 lbs) for rowing

34:47

great freaking work out, burpees tough but getting better

32.30

Burpees
1st - 25
2nd - 25-15-10
2nd - 15-10-10-15-10-15

m/ 31/ 6-2/ 245

Subbed SDHP's for the rows. Burpees were as rx'd to start, but took out the jump as things went on. I had to stop after 30:00 due to time, and finished without completing 45 of the last set of burpees.