August 27, 2008

Wednesday 080827

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Post time to comments.

Compare to 040825.

v-sit-th.jpg

Enlarge image

Travis Graves, Primal Fitness, Flatirons - Boulder, CO


Nick Hawkes' Snatch Training at Mike's Gym Part 1, CrossFit Journal Preview 2- video [wmv] [mov]

Posted by lauren at August 27, 2008 7:00 PM
Comments

this looks like a lot of fun!

Comment #1 - Posted by: jimmy at August 26, 2008 7:01 PM

Ouch... looks like fun!

Comment #2 - Posted by: GPerron at August 26, 2008 7:01 PM

Wooo-Hooo this is gonna be fun!!!

Is this a wood chipper??

Comment #3 - Posted by: Nino at August 26, 2008 7:01 PM

Nice, apparently fun comes in threes like the "celebrity death curse" hahahaha

But really, I can't wait

Comment #4 - Posted by: Nino at August 26, 2008 7:03 PM

i cant wait...... do u guys realize how adictive this stuff is??? not only that...its easy to spread. thanks guys. awesome stuff and the results u've assisted with are priceless.

Comment #5 - Posted by: jose at August 26, 2008 7:04 PM

awesome stuff.. do u guys realize how adictive this stuff is?? not only that.. its easy to spread. thanks for the WOD's and great results.

Comment #6 - Posted by: jose at August 26, 2008 7:05 PM

Yippee! Can't wait. I've been following our affiliate's programming, and I'm eager to hit the mainpage WODs again!

~Amy

Comment #7 - Posted by: Neil&Amy in Blacksburg at August 26, 2008 7:06 PM

This workout looks like it is going to be real fun, I cant wait, a good time to see if the burpee challenge has improved my burpee stamina!!!

Comment #8 - Posted by: Larry-CrossfitSuffolk at August 26, 2008 7:07 PM

oh how my legs hurt. now i get what Pat was talking about in the video the other day. do heaps of squats and then the next day do heaps of weighted squats. and then do heaps of burpees. love it

Comment #9 - Posted by: Rookie at August 26, 2008 7:07 PM

Nice Snatch!!!

Comment #10 - Posted by: steve@crossfitaffliction at August 26, 2008 7:08 PM

epic

Comment #11 - Posted by: Robert Patenge at August 26, 2008 7:12 PM

can these exercises be split up, or do you have to complete all of the reps of one before moving to the next?

Comment #12 - Posted by: Brian at August 26, 2008 7:13 PM

Can we split, or complete each excercise before we move onto next?

Comment #13 - Posted by: Kip at August 26, 2008 7:13 PM

Can we split, or complete each excercise before we move onto next?

Comment #14 - Posted by: Kip at August 26, 2008 7:13 PM

Can we split, or complete each excercise before we move onto next?

Comment #15 - Posted by: Kip at August 26, 2008 7:14 PM

...this workout is called "Meritorious." It is a part of Gym Jones, developed by Mark Twight. From what I've read in the past about that whole "deal," this seems like a strange move - I'm hoping we were expected to notice the use of Twight's workout.

Comment #16 - Posted by: Bin at August 26, 2008 7:15 PM

2 things Kip

1. No you don't split, you only split if Coach tells you to split.

2. More patience with the Post Button...

Comment #17 - Posted by: Austin McLean at August 26, 2008 7:15 PM

this looks like so much fun!

Comment #18 - Posted by: Jason Ackerman - Albany CrossFit at August 26, 2008 7:17 PM

Cool chipper WOD. Thanks coach! (More pull-ups. Yuck-phooey!)

Comment #19 - Posted by: freddy c._one world at August 26, 2008 7:18 PM

wow that looks like fun i really cant wait
thanks coach.

Comment #20 - Posted by: tyler (longisland ny) at August 26, 2008 7:21 PM

ouch. Looks fun

Comment #21 - Posted by: lucas at August 26, 2008 7:21 PM

This looks like a good time.

Comment #22 - Posted by: Chad Furey at August 26, 2008 7:23 PM

Looks like a good one. I think I'm going to have to give myself a little extra time at the gym. Haven't done handstand pushups in a VERY long time. They are going to be rough.

3...2...1...GO!!!

Comment #23 - Posted by: Dawson M/32/5'10/180 (Kingston, ON) at August 26, 2008 7:25 PM

Interesting quote from the last time this WOD was posted on Aug. 25, 2004,

"The strict pull-up is to the kipping pull-up as the military press is to the push-press. More superstition than fact supports the strict standard."

Comment #24 - Posted by: BrianM at August 26, 2008 7:29 PM

Gonna hit this HARD!!!

Comment #25 - Posted by: Hard Charger_ Guerrilla Fitness_ NJ at August 26, 2008 7:29 PM

Fits my Wednesday perfectly. Thanks, Coach.

Bin #17: the "compare to" date is August 25, 2004. I have no way of checking Mr. Twight's archives. Perhaps you might do a deeper fact check and let us know when "Meritorious" was first utilized on Gym Jones. We might then hear from some of the CF OG's who trained at the original CFSC as to how much earlier this was an experimental WOD at CFSC prior to making its way to the main page.

I have no way of knowing the outcome of this inquiry; the "issue" is old news and frankly rather boring now, but I am sincerely curious and interested. I will remain so only if given more than simply your declaration. In this I believe I will not be lonely...

Comment #26 - Posted by: bingo at August 26, 2008 7:30 PM

#27 Bingo

classy post

Comment #27 - Posted by: Pete - Decatur, GA at August 26, 2008 7:31 PM

Bin and Bingo - I've copied Mark Twight's comment from the boards on 040825. It is as follows, draw your own conclusions:

"Jim Howe convinced me to do this against my will. But he did it too, which helped get through it.

HSPU: 10, then 20 military press @65#
PULL-UP: 15+7+5+3+2+2+2+2+2
KB SWING: 25@36# + 25@52#
SIT_UP: 30+20+10
BURPEE: 10+10+10+10+10+10+10 (strict)

22:13

Both of us were a little gree.

Mark T.
Comment #69 - Posted by: Mark T. at August 27, 2004 3:48 PM"

Comment #28 - Posted by: esteban at August 26, 2008 7:38 PM

yeah whats up Blacksburg GO HOKIES!!!!!!!

This workout should be a blast, especially 70 burpees. Can't wait..yee haw...giddey up

Comment #29 - Posted by: Kyle Spears at August 26, 2008 7:38 PM

just did this the other day @ CFVB

13:25 as rx'd
yay burpees!!

Comment #30 - Posted by: gerry at August 26, 2008 7:40 PM

# 18 Austin

Thank You for your response. It told me there was an error, so I had to resend. Once I got back on the board, I noticed all three had been sent. Anyhow, I have a couple more questions if thats ok. How much weight is 1.5 pood? The pull ups are strict? I watched the video on burpee, is it basically like an up/down with a push up? So we just stay on the excercise we are doing until were done I guess because they did not indicate differently? That ought to do for the questions.
Thanks Austin or to anyone else who answers.

Comment #31 - Posted by: Kip at August 26, 2008 7:42 PM

Man, my last three days looked like this:

Helen
Murph
Front Squats

Those burpees are gonna suck!

Extreme effort produces extreme results.

Semper Fi!

Comment #32 - Posted by: MarkUSMC M/26/5'10"/160 at August 26, 2008 7:47 PM

Bingo: Hadn't seen the compare to date, but valid catch on your part. I had only seen this workout from the GJ site, so I remembered it from that. No idea when he used first used it, who first came up with it, etc.

Comment #33 - Posted by: Bin at August 26, 2008 7:48 PM

Great pic...was just at Rocky Mountain National Park myself in late June/early July. Those of you who live in Colorado please don't take for granted what you get to wake up to everyday.

Comment #34 - Posted by: layman at August 26, 2008 7:50 PM

#29 - I stand corrected

Comment #35 - Posted by: Bin at August 26, 2008 7:50 PM

#34

I agree on the burpees, ouch...

Comment #36 - Posted by: mmcg m/34/5'10"/185 at August 26, 2008 7:50 PM

#14
No splitting up. Finish one before moving on.

Comment #37 - Posted by: Angela at August 26, 2008 7:51 PM

Kip,

-How much weight is 1.5 pood? ~52 pounds
-The pull ups are strict? Kipping is the default pullup in CF
-I watched the video on burpee, is it basically like an up/down with a push up? Put your body flat on the ground, fast, then get up fast and jump
-So we just stay on the excercise we are doing until were done ... Yes

Most of this you can get from the FAQ. Enjoy. Paul

Comment #38 - Posted by: Apolloswabbie 6'2" 205 44 yoa at August 26, 2008 7:51 PM

I was actually looking at the archives of that August month last week - wanted to see what the old CF was like. I think they did this workout one day and then the same workout except REVERSE order the next day.

Comment #39 - Posted by: Matt_in_Oz at August 26, 2008 7:56 PM

Just got back to college so now everyone gets to stare as I put myself through this (hell) wonderful workouts in the rec center. My legs are killing me from the two days of squats. Nice one crossfit... think I will drive instead of running to campus in the morning

Comment #40 - Posted by: P at August 26, 2008 7:56 PM

OMG those burpees are going to hurt like no tommorrow. What is really going to suck is when I have to do the CF Endurance workout for the day 3 hrs after this bad boy. God I love it though. Good luck ladies and gents

Comment #41 - Posted by: Tommy at August 26, 2008 7:57 PM

Allison_NYC

I just saw two pics of you at Freddie C's place, Crossfit One World, I'm going there tomorrow with a friend of mine and I wanted to see when the classes were. You are looking great! You now have that "Crossfit Chicks" Body, excellent work! My lady Lysa has one just like it :>)

Have Fun, Train Hard,

Billy

Comment #42 - Posted by: Billy at August 26, 2008 8:08 PM

Interesting to look back at the posts for 8/25/04, the last time for this WOD. More grownups, no BS, and Coach and Lauren would post a week's worth of WOD's when they were going on vacation!

Comment #43 - Posted by: blades at August 26, 2008 8:08 PM

SO TIRED OF WORKING OUT!

Comment #44 - Posted by: Matt at August 26, 2008 8:14 PM

Hey Freddie,

Can I workout at your place tomorrow? I believe that Kent S. is one of your students that I turned on to Crossfit One world :>) I tried your email but I got your website instead...

Have Fun, Train Hard,

Billy

Comment #45 - Posted by: Billy at August 26, 2008 8:17 PM

HSPU's, so excited to see you again.!...=)

Comment #46 - Posted by: JMOvechkin at August 26, 2008 8:23 PM

Billy #44: Are you sure it was me??? I haven't been to One World since January. Great gym and cool people. Freddy C is a smiling machine and Jolie is an animal.

That would be pretty funny if it wasn't me. But I'm not one to turn down a compliment.. so Thanks! ;)

Comment #47 - Posted by: AllisonNYC._23/5'2/126 at August 26, 2008 8:28 PM

Excellent WOD

Comment #48 - Posted by: Intern@GFCM at August 26, 2008 8:29 PM

HAHAHA! Billy, That's not me!

I've really got a "CrossFit body" now in that picture huh!? Are you saying that MY real body isn't a CF body? What's up with that?!

Neither of those cuties look anything like me. I don't even know which one you thought was me. Good stuff. I totally needed a laugh and you just gave one.


Comment #49 - Posted by: AllisonNYC._23/5'2/126 at August 26, 2008 8:34 PM

There is another Allison who has blonde hair and a smokin' body, I find that hard to believe...

Here's the link

http://crossfitoneworld.typepad.com/

Have Fun, Train Hard,

Billy

Comment #50 - Posted by: Billy at August 26, 2008 8:38 PM

New to Cross-Fit. Buddy of mine in Cerritos, Cal. turned me on. 5 days of workout and it's kicking my butt, but feels great. Thanks. And suck it up.

Comment #51 - Posted by: joe at August 26, 2008 8:40 PM

I don't have a kettlebell, will a dumbell suffice? what weight should i use?

Comment #52 - Posted by: thedude at August 26, 2008 8:41 PM

Joe #51
Since you're new to CrossFit you should know that some people are going to think you're a wuss if you wear gloves.

Well? Do you?

Comment #53 - Posted by: Andy P 41 YOA 6'3" 195 guy (I keep losing weight) at August 26, 2008 8:55 PM

how do you sub handstand push ups?

Comment #54 - Posted by: Brian at August 26, 2008 9:08 PM

Billy,

Are you kidding me? I can't wait to meet you! I coach every session on Wednesdays:
6:30a
9:00a
4:00p
5:00p
6:00p


I saw that I missed you last time you were by. I was totally bummed.

See ya tomorrow!

Comment #55 - Posted by: freddy c._one world at August 26, 2008 9:09 PM

Hello everyone. Been a long time.
Wow! What a summer. Just too many injuries. I'm going to do this tomorrow. This is going to be fun.
Love the burn.
Mark "Boogie"

Comment #56 - Posted by: Mark Boogie at August 26, 2008 9:11 PM

Freddie, cool brotha man, I'll see you in the afternoon, I have some indoor flyin' to do at iFly SF Bay down the street.... Me and Kent will be there in the evening before I head back to Seattle :>)

Have Fun, Train Hard,

Billy

Comment #57 - Posted by: Billy at August 26, 2008 9:15 PM

I have done a workout similar to meritorious. It was titled "those Burpee's suck" from Mark Twight's Gym Jones website/gym. 70 burpees at the end are no friggin' joke. this is going to be tough.

Comment #58 - Posted by: RLPack m/27/177#/5'9'' at August 26, 2008 9:28 PM

Andy #53 Don't start that trash again *lol*

BTW, look at the comments from '04 and you'll notice that there were something like 68 posts that whole day. Look how much Crossfit has grown. We've almost beat that already!

Also, I don't think Allison NYC is a blonde.

Comment #59 - Posted by: Julio V at August 26, 2008 9:36 PM

Does anyone have any recommendations on whether the POSE book or POSE dvd is better?

Comment #60 - Posted by: Jake@st.pete at August 26, 2008 10:05 PM

Cool to see some originals on that old workout (Kelly, Lynne, Matt G, Robb, Ryan Atkins, Rutman, Tony Young, Tony B -with a non CF address-, Scotty Hagnas. . .then you see "John Walsh" and Mark T. . . wow that was a long time ago).

31:20 - Let's see how far I have come in 4 years. FWIW, I am pretty sure I didn't do HSPUs as Rxed, last time, but I'll be able to do them now - but I think I was better at burpees then (doing them too often). . .

-jj

Comment #61 - Posted by: Jeremy Jones - Diablo CrossFit at August 26, 2008 10:14 PM

AUSTIN
"Kipping is the default pullup in CF"?
What does that mean?
Thanks again

Comment #62 - Posted by: kip at August 26, 2008 10:23 PM

allisonNYC, julio v. doesn't think you're a blonde. =) she is, fellas, she is. a beautiful blonde with a strong crossfit body to boot. she is Legit with a capital "L". that's my CF sister! much love, girl.

Comment #63 - Posted by: angel s. at August 26, 2008 10:37 PM

OK- So I'm a Trainer with my own studio and... wait...what's in this koolaid? I feel kinda funny...
Can anyone give me tips on becoming an afiliate? What shoudl be my first steps, requirements, advice? Anyone? How much freedom do I have in keeping my current business model and adding crossfit as a component?
I'm new to CF but have been sucking in the vids and newsletter as well as doing the WOD's and....

There IS something in this koolaid isn't there?

Anyone with tips/advise would be appriciated.
Thanks,
Cody

Comment #64 - Posted by: CW Limbaugh at August 26, 2008 10:40 PM

can your heels come up during a push press or does that make it a mini-jerk?

Comment #65 - Posted by: Aaron at August 26, 2008 10:43 PM

Kip, please read the FAQs as all your questions are answered there.

Comment #66 - Posted by: Pili at August 26, 2008 10:45 PM

CW Limbaugh: Um...if you're legit, I'm sending you to the FAQs too. There is a whole section for affiliation with links to everything you need to do.

Comment #67 - Posted by: Pili at August 26, 2008 10:48 PM

WOW What a day to choose to start crossfit for the first time - oh well no point complaining, watching 300 a couple of times should gear me up, i think all gyms should play that film on rotation rather than mtv dance/base which has never motivated me to do anything except leave!!!!

Comment #68 - Posted by: Robbcore at August 26, 2008 11:32 PM

performed the handstand pushups with my feet up on the counter at the gym, so i did 60.
everything else was as rx'd

31:57

Comment #69 - Posted by: mike at August 26, 2008 11:40 PM

Ahhh yes, but does the carpet match the curtains?


LOL. Sorry, but that one was just set-up too nicely to resist (devil's grin)

8^0

Comment #70 - Posted by: InfidelSix at August 26, 2008 11:48 PM

M/40/210/74"

HSPU (supported with toes hooked over smith machine bar)/finally a use for that machine

Everything else as rx'd but broken with 2 to 3 breath blows between the sets

16:31

Comment #71 - Posted by: anthony at August 27, 2008 12:01 AM

#32 mark i hear ya .my last three days have been angie, murph ,front squats . gotta love burpees tho!

Comment #72 - Posted by: esdemigodz7l at August 27, 2008 12:46 AM

No weights so sub'd 50 lunges for swings. I wasn't too happy with my HSPU's either. I've been trying to keep my hands in close, directly under my shoulders, and today my ROM was off for the first 15-20. The last one were handstand to headstand and back though. Will probably work on it tomorrow even though my g/f will not approve because my hand is busted.

22:42

Comment #73 - Posted by: Nolan 25yom / 6' / 185 at August 27, 2008 1:49 AM

as rx´d 15:25

Comment #74 - Posted by: jth at August 27, 2008 2:02 AM

as rx'd

21:44

burpees killed me!!

Comment #75 - Posted by: Michel van Grinsven 22 / m / 177.5 lbs / 6'0 at August 27, 2008 2:03 AM

ouch,
My second 2nd WoD, ever

Subed HS push-ups with "angled" Push-ups(?)
Started jumping with pullups in 15

27:00 - I´m guessing that wont be hard to beat 2nd time round.

Have fun folks

Comment #76 - Posted by: Olafur at August 27, 2008 2:08 AM

Sub'd Regular PU for HSPU
Sub'd 30 Burpees for 70

13:53

Comment #77 - Posted by: Jaeger 39/168/5'10" at August 27, 2008 2:18 AM

only managed 4HSPU. rest as RX. 29mins. how do you train for HSPU?

Comment #78 - Posted by: tanguy at August 27, 2008 2:29 AM

30:15 as rx'd
have to push harder next time.

Comment #79 - Posted by: tyomacho M/25/6'1''/198 at August 27, 2008 3:00 AM

M/38/205

No KB's so I subbed 55# DB's
but as RX'd otherwise.

20:06 All went well until the BURPEES!!!!

Taking my 1/2 week off starting tomorrow.. :0)

Comment #80 - Posted by: paul stl at August 27, 2008 3:19 AM

34/M/270
As Rx'd:
14:05

Comment #81 - Posted by: x66F at August 27, 2008 3:29 AM

I am 170

Comment #82 - Posted by: x66F at August 27, 2008 3:30 AM

CFLU

13.28

Comment #83 - Posted by: Ludvig at August 27, 2008 3:54 AM

20:39, used 45# KB, subbed 4ct flutter kicks for sit ups.

Comment #84 - Posted by: rpo at August 27, 2008 3:59 AM

185/m/23

31.09

Comment #85 - Posted by: Charbs at August 27, 2008 4:00 AM

Ben M/31/193/90kg
25:06
Will M/23/180/75kg
26:23

Comment #86 - Posted by: ben and will at August 27, 2008 4:01 AM

tanguy-

A great way to train for HSPU is to do more of them.

No, but seriously, incorporate them into your warm-up. Kick up into the HS, then lower yourself down slowly (3 count) and come off the wall. Kick back up and repeat.

Either incorporate your weakness into your WU, use rest days as "drill and skills" days or add a fourth day to your rotation (3 on, 1 D&S day, 1 rest)

You are a laboratory, experiment and see what works.

Over time.....increased work capacity across broad time and modal domain.

Comment #87 - Posted by: Max_CF_WP at August 27, 2008 4:14 AM

30 hspu (sq-rack support)
40 Pull-ups (Gravitron 15 kg)
50 DB swing (16 kg)
60 Sit-ups
40 Burpees

Time: 14:30
Everything except the burpess felt fine.

Next time do the 1.5 pod swings and some more burpees.
Consider doing hspu agains wall instead.

Comment #88 - Posted by: jompert at August 27, 2008 4:15 AM

25/M/215

wow, got recommended this program by a higher up.

today was my first day, man I feel out of shape...

30 push ups with my feet on top of a desk.
10 negative pull-ups (my biggest weakness)
50 DB swings
60 sit-ups
35 burpees...

don't have an exact time, maybe about 25 minutes, best guess.

PS: I hate Burpees!

Comment #89 - Posted by: Sgt_E_the_recall at August 27, 2008 4:47 AM

13:02 - Handstand pushups (top of head to carpet, hands on 2x4 blocks), kipping pullups (no breaks), 52# kb swings to forehead height, sort of anchored situps and burpees with pushup and vertical and lateral jump over Ironwoody bag. Many breaks for the burpees. Burpees accounted for 6:09 for the total time. Body still stiff and sore from the CF Milwaukee workout. I'm glad tomorrow is a rest day.

Comment #90 - Posted by: Kelly Moore F/45/5'/114# at August 27, 2008 4:49 AM

Great work out Burpees and Kettle Swings are the worst part. I had to do an assisted Hand stand Push up this morining (just starting crossfit). I have a question: Can I do this WOD in 10 circuts of 3 4 5 6 and 7 reps with little rest between them?
Time: 17:01

Comment #91 - Posted by: Kyle at August 27, 2008 4:51 AM

34/M/183

as rx'd

16:24

Comment #92 - Posted by: JoeCam at August 27, 2008 4:53 AM

#50 Billy

After looking at the photo, I fully concur with your opinion. But the word "smokin'" may not do full justice.
I wonder if there's a correlation between a CF body and a name, because the theory is now supported by 2 for 2.

Comment #93 - Posted by: Mark at August 27, 2008 4:59 AM

#91 Kyle

You can do it broken down into sets if you want, but it won't be "as rx'd," it ends up being a different workout. You can only partition the sets if it is stated on the WOD description.

Comment #94 - Posted by: Jack - 22/M/161/5'10 - South Korea at August 27, 2008 5:01 AM

#94 Jack
Thanks alot. I did "as rx'd" this morning but thought it might be easier if partitioned. Thanks again man. Good luck.

Comment #95 - Posted by: Kyle at August 27, 2008 5:04 AM

f/31/142

Subbed 35# db for kettlebell. Otherwise as rx'd.

15:44 (add about 4-5 mins for walking from one end of gym to the next to get to the next exercise area)

Comment #96 - Posted by: T. Frazier at August 27, 2008 5:08 AM

Wow. I'm salivating at this one.

Comment #97 - Posted by: LF at August 27, 2008 5:18 AM

40/M/152

as rx'd
23:59

Comment #98 - Posted by: Nipur at August 27, 2008 5:19 AM

45# swings but everything else rx.

26:44

Comment #99 - Posted by: Jimi_33/5'9/150 at August 27, 2008 5:22 AM

Tried to use bands to get a better HSPU-gave up on that, just ground them out in 2s or 3s, swings with a 1 pood otherwise as rx'd
22.40

Comment #100 - Posted by: miles@crossfitwestsussex at August 27, 2008 5:29 AM

As rx'd 19:41

Boy, burpees were hard

Comment #101 - Posted by: marcus clarke at August 27, 2008 5:33 AM

M/46/170/6'/7500

HSPU band assisted, all others as Rxd
21:40

Comment #102 - Posted by: bckcntryskr at August 27, 2008 5:33 AM

27/6'8"/215

22:52

abmat situps

Comment #103 - Posted by: Stretch at August 27, 2008 5:37 AM

m/26/198

all pullups assisted
45# swings
only 50 burpees

28:50

Comment #104 - Posted by: maz at August 27, 2008 5:49 AM

m/31/5'9"/170

squat rack support for HSPU, everything else as rx'd

22:46

Comment #105 - Posted by: elliott at August 27, 2008 5:50 AM

Kip, go to the Exercises & Demos page on the left side of the main page and the first three videos is a great way to see how the kipping pull up is broken down. If I ever have to explain it to someone who is the body builder type (not assuming just saying) it would be like a "cheat" pull up. Its not cheating, but, that is how some people see it.

Once again we do not do "strict" pull ups unless Coach tells us too (or the programming at your gym asks you too). But I have not seen strict pull ups so far.

There really is a TON of information on the FAQ and watch EVERY SINGLE video in that Exercises and Demos page. It will not only educate you it will pump you up.

Austin

Comment #106 - Posted by: Austin McLean at August 27, 2008 5:59 AM

#91. No.

Comment #107 - Posted by: Eric at August 27, 2008 6:00 AM

Kip,
About the burpees, I picked this up at Cross Fit One World in order to make your burpees more legit. Go to a spot (preferably with a bar overhead) that has a target that is 6 inches (if its only like 4 or 5 inches just make sure you get more hand over the bar) and touch that during your jump. I think a lot of people "cheat" on their burpees and not in a good way.

Comment #108 - Posted by: Austin McLean at August 27, 2008 6:03 AM

M/23/185
Time 16:12
I love to hate burpees.
Infidel-

Comment #109 - Posted by: Johnny CfH at August 27, 2008 6:12 AM

as rxd, but felt a lot of the HSPU were short range.

30mins approx

burpees felt very hard. took ages

Comment #110 - Posted by: andrew Stemler at August 27, 2008 6:14 AM

Didn't know about the not partitioning thing and don't have kettle bells so:
Ladder push-up (feet 3.5 feet off the ground): 3
pull-up: 4
sit-up: 6
burpee: 7
10 sets (30, 40, 60, 70): 28:46

Comment #111 - Posted by: Currie at August 27, 2008 6:20 AM

Subbed inverted pushups with feet on box for handstand pushups
all else as rxed
burpees are getting easier but still my nemesis
23:20

Comment #112 - Posted by: Jonblaze at August 27, 2008 6:24 AM

Great workout! first time doing this! I did it in 16:52

Comment #113 - Posted by: John Miller at August 27, 2008 6:31 AM

Oh crap, I'm still sore from Murph, the day before yesterday - especialy my pecs and lats. Not sure more pullups are a good idea. Hey everyone, I need some advice - should I do serious resistance work with muscles that are sore and recovering from a previous workout, or should I work around them? Has anyone seen a good article on this topic?

Comment #114 - Posted by: Steve in Jnu at August 27, 2008 6:32 AM

18:58 as rxd

Comment #115 - Posted by: jim h at August 27, 2008 6:41 AM

That was a great workout.

32:18


Semper Fi

Comment #116 - Posted by: DonUSMC at August 27, 2008 6:43 AM

in regards to the "Meritorious" workout at Gym Jones:

The earliest mention of it that I can find in the gym jones archives is Dec 17, 2007.

Comment #117 - Posted by: clemson rob at August 27, 2008 6:46 AM

As rx'd - 24 minutes. Made a major error in judgment and left all the burpees for the end. Note to self, never do that again ;-)

Comment #118 - Posted by: Charlie at August 27, 2008 6:46 AM

bw 165

hspu assisted

13:27

Comment #119 - Posted by: paulw at August 27, 2008 6:49 AM

30/m/5'10"/220

Subbed HSPU with pushups with feet propped on squat rack. Everything else as rx'd.

27:30

Comment #120 - Posted by: D Craig at August 27, 2008 6:49 AM

24/m/5'10"/155

27:46
Did about 23 HSPU then had to do negatives with them... everything else Rx'ed

Comment #121 - Posted by: bpgpitt at August 27, 2008 6:57 AM

30/M/190

not quite as rx'd

I didn't wait to finish all of the reps from one exercise before i moved on to another.

That said my time was 23:54

those burpees really rocked me

Comment #122 - Posted by: john g at August 27, 2008 6:57 AM

Charlie, #118, I think you have to leave all the burpees to the end to be considered "as rx'd".

Comment #123 - Posted by: blades at August 27, 2008 7:03 AM

As Rx'd

19:16

Feel really weak on the HSPUs today and I could have done the pull-ups a bit faster. I feel like I didn't push myself 100% today. Slacking off!

Comment #124 - Posted by: Kim Phan 27/F/115 CrossFit Emerald Coast at August 27, 2008 7:05 AM

33/M/181

As Rx's

33:00

It was fun

Comment #125 - Posted by: Thumpz at August 27, 2008 7:06 AM

For time:
30 Handstand push-ups SUB piked push-ups on bench
40 Pull-ups
50 Kettlebell swings, 1.5 poods SUB 55 pound dumbbell
60 Sit-ups
70 Burpees

18:04

Comment #126 - Posted by: Louis Herrera Jr. 49 70" 181 at August 27, 2008 7:10 AM

32/m/178
as rx
28:40
This is my 7th crossfit workout and first time for this one. Still recovering from Murph.

Comment #127 - Posted by: sandman at August 27, 2008 7:12 AM

"...this workout is called "Meritorious." It is a part of Gym Jones, developed by Mark Twight. From what I've read in the past about that whole "deal," this seems like a strange move - I'm hoping we were expected to notice the use of Twight's workout.
Comment #16 - Posted by: Bin at August 26, 2008 7:15 PM "

Uh... NO! Please see the below comment by Mr. Twight from the first time this was posted and you will get some idea about how Mr. Twit "developed" Gym Jones. What a tool.

Jim Howe convinced me to do this against my will. But he did it too, which helped get through it.

HSPU: 10, then 20 military press @65#
PULL-UP: 15+7+5+3+2+2+2+2+2
KB SWING: 25@36# + 25@52#
SIT_UP: 30+20+10
BURPEE: 10+10+10+10+10+10+10 (strict)

22:13

Both of us were a little gree.

Mark T.
Comment #69 - Posted by: Mark T. at August 27, 2004 3:48 PM

Comment #128 - Posted by: Maximus @ CF East Bay 41/178#/5' 8" at August 27, 2008 7:13 AM

37/m
5500 ft asl

25:37 as rxed

Comment #129 - Posted by: DAVEUSMC at August 27, 2008 7:14 AM

So I have to ask, what does "1.5 poods" mean?
Thanx in advance,
Paul

Comment #130 - Posted by: TxPAB at August 27, 2008 7:14 AM

The friggin' guy could not even do it RX!!

Comment #131 - Posted by: Maximus @ CF East Bay 41/178#/5' 8" at August 27, 2008 7:16 AM

This is quite the workout, my arms are still dead from murph the other day. I completed the all sets of the workout except for the burpees, I did as many as possible. My time to me was an impressive 28 minutes, however I intend on completing this ex 100% next time keeping around the same time.

Comment #132 - Posted by: Roger at August 27, 2008 7:17 AM

m/24/190

19:03

As Rx'd

A rest day sounds fantastic right now!

Comment #133 - Posted by: Pete_ Rockland, NY at August 27, 2008 7:17 AM

I did it!!
29:22
30 HSPU on my knees.. tried on my feet but couldn't get more than 2
40 pullups on the standing assisted machine pulling 90lbs
50 kettlebell swings 25lbs
60 situps anchored
and 70 Burpees.. knee pushups. I took me over 15 minutes just to finish the Burpees!

Comment #134 - Posted by: Ang at August 27, 2008 7:17 AM

HSPU against wall, subbed 55lb dumbell for kettlebell all else as rx'd

21:24

Comment #135 - Posted by: M&M The Practice at August 27, 2008 7:17 AM

48/m/190

As Rx’d with ankles over a shoulder high bar for HSPU’s, 24:23. Was at 14:30 for everything and 10 burpees and bombed on the following 60.

I now know why they call them burpees, cause thats what you do right before you pukie! Whats ya got KW. Na Na Naaa!

Comment #136 - Posted by: denob at August 27, 2008 7:20 AM

21/5'8"/157lbs/Chicago

You're kidding me.


Right?

#130 a pood is an old Russian system of measure for weight. 1 pood = 16kg = 35lbs

So 1.5 pood = 52lbs

I hope that helps.

HOOYAH! GET SOME!

Comment #137 - Posted by: Ben Craig at August 27, 2008 7:21 AM

As Rx'd 13:29
Next Generation Crossfit Tulsa,OK
M/185/30/5'11"

Comment #138 - Posted by: Chad Smith at August 27, 2008 7:24 AM

M/47/6'/185

17:31 as rx'd

plus:500yd swim and 1hr Spin

Comment #139 - Posted by: Richard at August 27, 2008 7:30 AM

M/47/6'/185

17:31 as rx'd

plus:500yd swim and 1hr Spin

Comment #140 - Posted by: Richard at August 27, 2008 7:30 AM

I didn't realize how much my triceps and quads were hurting until warming up today. I felt the quads when I got out of bed, they hurt a bit.

HSPU very broken. Did 16 in a row then broken the rest of the way.

As Rxd: 18:02.

Was hoping for sub 17:00. Oh well. Push harder next time.

Comment #141 - Posted by: Dawson M/32/5'10/180 (Kingston, ON) at August 27, 2008 7:31 AM

25/m/5'11"/140

19:30 KB swings done with 40lbs everything else as Rx'd

On a side note, while I was doing my HSPU, an old lady started talking to me while I was upside down. Colorado people can be weird sometimes.

Comment #142 - Posted by: Jon from Loveland at August 27, 2008 7:31 AM

M/47/6'/183

17:31 as rx'd
Plus: 500yd swim and 1hr Spin

Comment #143 - Posted by: Richard at August 27, 2008 7:32 AM

just did this last week at CFVB..thanks Thomi!!! 17:37 as rxd

Comment #144 - Posted by: Court at August 27, 2008 7:36 AM

26:44
as rx'd, except for broken sets
JSS KdG II

Comment #145 - Posted by: newt66ssa at August 27, 2008 7:39 AM

as rx'd 25:15

Comment #146 - Posted by: Sgt. Jon at August 27, 2008 7:42 AM

24 mins for:

30 handstand pushups (against wall)
40 pull ups (jump-start)
50 swings (30lb, didn't have kb)
60 push-ups (mod)
70 burpees

25/f/5-5/155

Comment #147 - Posted by: jenny at August 27, 2008 7:43 AM

18:01 as rx'd 6'2'' / 230lbs

Comment #148 - Posted by: jj at August 27, 2008 7:48 AM

to charlie, post #118

i dont think you made a mistake.
i think it is rx'd to have burpees as the last exercise. dont think you can move them out of order.

im new to crossfit. can someone confirm?

Comment #149 - Posted by: Luan at August 27, 2008 7:50 AM

Once again, Crossfit New York (the Black Box) has the best blog entries. Never a dull moment there!
http://crossfitnyc.com/2008/08/dont-front.html

Comment #150 - Posted by: Michelle at August 27, 2008 7:53 AM

M/34/215/6ft
10 min row warm up
sit ups done on swiss ball with legs straight and feet locked under a weighted step bench. Burpees kicked my arse.
Time 31:26

Comment #151 - Posted by: will at August 27, 2008 7:57 AM

Wow, what an awesome 3 days!

First thought after I saw today was excitement, followed by 70 burpee anxiety (legs are toast) but looking at the times posted and the lack of horrific feedback I'm excited again.

3,2,1 rest tomorrow

Comment #152 - Posted by: Casper at August 27, 2008 7:58 AM

23:28

knees on box for hspu, band assist on pull ups, 20 lb dumbell for kbs

Comment #153 - Posted by: cathy 41/f/5'10"/160 at August 27, 2008 7:58 AM

Looks like I will be meeting Mr. Pukie today!!

Comment #154 - Posted by: Cameron at August 27, 2008 8:00 AM

M/17/6'/150lbs

3rd day of Crossfit, I feel this was my best day of my first 3. At least there's a break tomorrow since I start school :P

Everything. Modified HS Push-ups. Burpees killed.

38:48,03 (Not impressive, but I feel achieved)

Comment #155 - Posted by: Gregg Mirth at August 27, 2008 8:02 AM

24m/155/66"

20:07

Shockingly, the burpees were the sticking point.

Comment #156 - Posted by: AFountain_CF Tacoma at August 27, 2008 8:05 AM

As Rx'd
28:26

Felt especially hard doing this only 8 hours after completing yesterday's WOD.

Comment #157 - Posted by: Gurrero5'9 165 at August 27, 2008 8:07 AM

36/M/5'11"/165

As Rx'd
19:31

Staying Army Strong in Bagram, Afghanistan

Black Dragon 7
1SG Mark Nash

Comment #158 - Posted by: BLACK DRAGON 7 at August 27, 2008 8:09 AM

As Rx'd 15:49

Comment #159 - Posted by: PaulM at August 27, 2008 8:09 AM

M/26/6'4''/225

5th WOD ever for me. Legs are seriously hurting.

HSPUs: 30 w/feet on wall (toughest thing for me--sets of 1-3; took forever)
Pull-ups: 40 (12-6-6-6-6-4)--still getting the hang of kipping
KB Swings and Sit-ups: 50/60 straight, as rx'd
Burpies: 70 (10-10-10-10-10-20) (my intro to these--not that awesome)

27:07

Comment #160 - Posted by: Kevin at August 27, 2008 8:11 AM

F/35/5'3/125lbs

Looking forward to my 3d day of crossfit. Loved Mon and Tues. I'm sore but addicted. Anyone do these workouts in Daytona Beach Fla?

Comment #161 - Posted by: Jennie Smith at August 27, 2008 8:12 AM

31/m/190

as rx'd

19:41

Comment #162 - Posted by: MWade at August 27, 2008 8:15 AM

age 42
bwt 215#
time: 27:05
HSPU: assisted with heel over bar.
DB Swings with 65# subbed for KB.
all else as rx'd

Comment #163 - Posted by: Mike R at August 27, 2008 8:22 AM

Michelle #150

Thank you for brightening up my day. Everyone loves a little drama.

Comment #164 - Posted by: Travis from Reno at August 27, 2008 8:23 AM

Wu 3x samsons, 15 extensions, 15 squats
pu's @ 30 assist
modified HSPU's
17.5 db swing

26:13

Comment #165 - Posted by: verve at August 27, 2008 8:23 AM

You will never catch me on a rock like that.

Comment #166 - Posted by: Patrick at August 27, 2008 8:24 AM

21:24, as Rx'd with 60lbs KB, Burpees killed me.

Comment #167 - Posted by: Petey at August 27, 2008 8:25 AM

21:59. Burpees were the hardest part.

Comment #168 - Posted by: Norma at August 27, 2008 8:28 AM

24:40 for:

30 HSPU
40 pullups
50 KB Swings (55lb Dumbell)
60 situps
70 burpees

m/45yrs/5-8/150

Comment #169 - Posted by: tim p_az at August 27, 2008 8:36 AM

Male/26/5'8"/165lbs

17:53

I didn't have any dumbells or kettlebells, so I substituted jump squats for the KB swings.

Burpies are always a killer.

Comment #170 - Posted by: Kurt at August 27, 2008 8:36 AM

If subbing HSPU what is the recommended should press weight (my body weight is 155).

Comment #171 - Posted by: Dan at August 27, 2008 8:38 AM

29/m/5"3"/158

as rx'd

time: 21:03

Comment #172 - Posted by: xcrisxcf_tacoma at August 27, 2008 8:39 AM

At least we don't have to wear that weighted vest, like with the Murph!

"Fatigue makes cowards of us all"
Vince Lombardi

Comment #173 - Posted by: Mark at August 27, 2008 8:43 AM

Amy 37/63"/123

Scaled
20 HSPU with feet on 40" box
25 pullups - uninterrupted!
30 35# DB swings
35 anchored situps
40 burpees
7:59
Next time need not to scale quite as much.

Got my first double under during my WU! Just thought I'd give it a whirl, and it worked. I ended up doing many consecutive reps of 2 SU/1 DU - yeah!

Comment #174 - Posted by: Neil&Amy in Blacksburg at August 27, 2008 8:45 AM

This WOD was hard on my low back

HSPU's straight up & down, assisted
pull-ups 10x(6x5)(took the most time)
KB swings 30 lb DB
sit ups (unanchored) and burpees as rx'd

29:21

Comment #175 - Posted by: MDMelissa 44/F/120/almost 5'4" at August 27, 2008 8:46 AM

DIABLO CROSSFIT (www.diablocrossfit.com) had a great 0600 class this morning with this workout.

Who doesn't love fricking burpies?!

15:56 Mark (Rx)
18:09 JJ (2 pood because he can)
19:25 Carry (assisted HSPU, 1 pood)
20:29 Jimmy G (assisted HSPU, 1.25 pood)
20:32 TOM (elevated PU, 1 pood)
21:19 Dan (25 lb dbpress, 1.25 pood)
22:05 Donna (elevated PU, Grn Bnd PU, 0.75 pood)
24:35 Dave (elevated PU, 20 JPU, 1.25 pood)

Comment #176 - Posted by: Mark L. at August 27, 2008 8:46 AM

CFWUx1, 10 burpees

For time:
15 Handstand push-ups
20 Pull-ups
25 DB swings, 45#
30 Sit-ups
35 Burpees

13:01

Comment #177 - Posted by: Cesar B._31/5'8/150 at August 27, 2008 8:48 AM

I will be going to the cert in oct. Could anybody tell me if there is any literature or anything else I should "freshen" up on b4 going? Any help would be appriciated.

My last murph time was 31 mins i think im in average shape at the very least least

P.S. I don't wear gloves :)

Comment #178 - Posted by: dave/m/27/66/140# at August 27, 2008 8:48 AM

22:19

split into 5 sets

Comment #179 - Posted by: jc at August 27, 2008 8:49 AM

If subbing HSPU what is the recommended shoulder press weight (my body weight is 155).

Comment #180 - Posted by: Dan at August 27, 2008 8:52 AM

m/47/175
HSPU x 15
#95 shoulder press x 15
1.5 pood kettlebell press x 5 each arm
40 pull-ups
50 1.5 pood kettlebell swings
60 situps
70 burpees
20:50

Comment #181 - Posted by: stevea at August 27, 2008 8:53 AM

M/28/6'1/185

As rx'd 18:15

not too bad until the burpess! it's amazing how much energy that movement takes.

Comment #182 - Posted by: Kdubs at August 27, 2008 8:56 AM

Thanks Coach, cant wait for this one.
-Jeff_IN

Comment #183 - Posted by: Jeff_IN at August 27, 2008 9:01 AM

sub 48" pike pu
sub 50# db
30/40/50/60/70
19:12

Comment #184 - Posted by: hiflyer51 at August 27, 2008 9:09 AM

11:30

23/m/160/5'8

53lb bell.

Comment #185 - Posted by: kyle at August 27, 2008 9:12 AM

M/30/5'9"/165

14:13

Used a 45lbs dumbell.

Comment #186 - Posted by: Antun Karlovac at August 27, 2008 9:13 AM

28:02
27/M/6'/200lbs
first post, been doing crossfit for 3 weeks
HSPU 15x-good, 10x-ok, last 5x-need a lot of work
PU 30x good 10x ok
KB Swings 55lbs bumbell - 20x20x10x
SU 30x20x10x
Burpee's 70x, need lots of work, doing sets of 2x towards the end.

Comment #187 - Posted by: VZ at August 27, 2008 9:14 AM

22:46

6:11 15 HSPU 15 95# presses
1:28 40 Pullups kipped 26/14
4:42 50 1 1/2 Pood Swings above head. 10/14/14/12
2:15 60 anchored abmat situps unbroken
8:08 70 Burpees 14/14/14/14/14

First burpees and 1 1/2 pood KB swings since before knee surgery in March.

Shoulders couldn't take the abuse of HSPU. Haven't worked them hard overhead since Feb either.

Comment #188 - Posted by: Jim D. 47 yom 160#, 5'11" at August 27, 2008 9:17 AM

12:51 as Rx'd

m/36/5'9"/177#

Comment #189 - Posted by: POS at August 27, 2008 9:19 AM

M 29 6'2" 188

did this with Gerry and Thomi-gun @ CFVB last week...

as Rx'd

15:18

was a good one..

Comment #190 - Posted by: Wags at August 27, 2008 9:21 AM

M / 28 / 71" / 166

17:03

As Rx'd

Comment #191 - Posted by: D_Martin at August 27, 2008 9:22 AM

17:21 HSPU to 2 ab mats. will be back to 1 real soon! 1 pood

Comment #192 - Posted by: Krista Colson at August 27, 2008 9:23 AM

subbed 65lbs shoulder presses for HSPUs and 50lbs db for 1.5 pood kb swings

24:55

Comment #193 - Posted by: jsoar m/22/150/5'7 at August 27, 2008 9:24 AM

As rx'd...except:

Gravitron (45%), scaled burpees to 20 (back spasm on 21)

17:43

Comment #194 - Posted by: Crusader Airman (M/43/172/5'10") at August 27, 2008 9:24 AM

#114

Welcome to CrossFit Bro, where a sore muscle is primed for action! Seriously, did you watch the video from 8/24/08? The short answer is do the pullups unless you're injured, you'll get used to working out the soreness. As far as recovery, don't worry, tomorrow is a rest day. LOL

Comment #195 - Posted by: Jay M. in SC at August 27, 2008 9:24 AM

m/38/192/70"

HSPU: 2:26 (ROM sucked)
Pullups: 3:03
Swings: 3:57 (subbed 55# db)
Situps: 2:19 (unanchored, unbroken)
Burpees: 7:03

18:49

Comment #196 - Posted by: ScottE at August 27, 2008 9:24 AM

45/M/6'/180

TIME: 17:18

30 HSPU HEAD TO FLOOR
40 KIPPING PULL-UPS CHIN ABOVE BAR
50 2 POOD KB SWINGS OVERHEAD
60 SIT-UPS UNANCHORED
70 BURPEES WITH OVERHEAD CLAPING JUMP

I USE THE 2 POOD A LOT BECAUSE I ONLY HAVE ONE OTHER...A 44 POUNDER THAT I USE FOR A 1 POOD.
WEPONDS CLASS TONIGHT...NOT AS INTENSE SO I FELT I COULD DOUBLE TODAY.

DRIFTIN' AWAY

RURAL/METRO FIRE DEPT.
TUCSON. AZ.

Comment #197 - Posted by: ROBERT SUTHERLAND at August 27, 2008 9:25 AM

20:41

m/34/190

Question:

I'm in great shape. I've been crossfitting for over 3 years. But often after a vigorous workout I can vaguely taste blood in my throat. After today's WOD I hacked up flem (mucus) and it was reddish in color and indeed tasted like blood.

Is that just because my lungs/capillaries were working so hard that they are engorged with blood, or is it bad/dangerous??

Thanks in advance for your feedback.

Comment #198 - Posted by: Frank at August 27, 2008 9:33 AM

M 33/145/5'7"

As Rx'd 19:47

Comment #199 - Posted by: Dan at August 27, 2008 9:34 AM

wow that sucked hahaah
as rxd 15:01 with 20lb vest
burpees sucked like really really bad but loved the wod

Comment #200 - Posted by: tyler (longisland ny) at August 27, 2008 9:35 AM

To alleviate having to walk back and forth between stations, I opted to start with the 40 pullups, then on to the hspu ...

hspu were with limited ROM and some negatives.
swings were with a 35lb db
The rest as rx'd

23:24

The hspu's took the bulk of that time.

Comment #201 - Posted by: SueAnne/F/48/5'6"/130 at August 27, 2008 9:40 AM

M/30/6'3"/200

25:26

I hate burpees.
95lb OH Press due to shoulder injury.

Comment #202 - Posted by: Ben at August 27, 2008 9:42 AM

26:28
M 24/6'2"/215

Subbed shoulder press for handstand pushup. Is that an acceptable sub?

Comment #203 - Posted by: PBR at August 27, 2008 9:43 AM

F/41/155

Elevated Push Up - 30 (no break)
Jumping Pull Ups - 40 (no break)
DB Swings 15@35# then 15 10 10 @30#
Sit ups - 60 (no break)
Modified girly push up burpees - 10 X 7

21:02

Thank goodness we have a rest day tomorrow not only do my thighs scream but my shoulders and arms feel like mush.

Comment #204 - Posted by: Angie at August 27, 2008 9:43 AM

F/24/5'6"/135

30 HSPU (broken)
40 Pull-ups (assisted)
50 KB swings (25lb db)
60 sit-ups
70 burpees (10-10-10-10-10-10-10)...wow...they kill...

24:28

HSPU + pull-up combo makes for arms that feel like logs = i love it!

Comment #205 - Posted by: Kit at August 27, 2008 9:44 AM

29 yom 222# 6'1"

Slight off topic post;
Been crossfitting since Jan. 07. Following the zone diet for just under a year.
I have been doing the paleo diet for the last 9 days. For the most part I feel good, just tired a lot. I've read that is a "symptom" of the paleo diet during the first 2 weeks or so. But I'm getting conflicting arguments from a number of people. Some say raw foods diets are great, others say you need more carbs than vegetable/fruit can provide. Some critisize the "Atkins/ketoic" diets saying I'll end up with heart disease. Others say to only do it for a month then return to carbs. I can already notice a "flattening" of the muscles, I'm assuming a lack of glycogen? Just wondered if anybody had any info or suggestions for me? Thanks in advance.

Comment #206 - Posted by: Kuna at August 27, 2008 9:45 AM

F/31/152

30 HSPU
40 PULL UPS
50 BD SWINGS 15KG
60 SIT UPS
70 BURPEES

DONT HAVE KETTLE BELLS SO SUB DB INSTEAD. LOVING THE WODs

20:40

Comment #207 - Posted by: JENNI at August 27, 2008 9:46 AM

M/30/220/6'6"

HSPU's (subbed out with press)
Everything else as Rx'd

19:39

Found another thing I need to work on.

Comment #208 - Posted by: toby at August 27, 2008 9:48 AM

21:48

still have problems kipping. I think i am just slow.

27/m/205

Comment #209 - Posted by: marc at August 27, 2008 9:49 AM

What are 1.5 poods? and why have they not told us a weight for the KB swing?

Jeff

Comment #210 - Posted by: Jeff at August 27, 2008 9:50 AM

16:00 rx'd

-HSPU on paralettes, ear to bar depth
-53# KB
-Tapped a 6" target suspended over my highest reach on all burpees.

Those burpees were the death of me and killed my time!

Comment #211 - Posted by: freddy c._one world at August 27, 2008 9:52 AM

33/m/6'/190

As rx'd

17:07

Comment #212 - Posted by: mikey at August 27, 2008 9:53 AM

#209 Dont try to do straight up and down pullups. Really have to focus on the movement of your legs. I just kind of stumbled on it about a week ago and now, I can kip 16 or so without stopping. Problem is grip and breath control. Keep trying, it's a lot like a bike, once you get it, you just get it.

Comment #213 - Posted by: Jeff at August 27, 2008 9:53 AM

18:09 sub'd HSPU for pushups on the back seat of a workout bike rest Rx'd! ran a 400 followed by some more pushups afterwords... not the best idea, but my blood was pumpin like Whoa!

Comment #214 - Posted by: JustinS at August 27, 2008 9:54 AM

27/M/174
MOD-55lb Dumb bell in place of 1.5 pood kettle bell
19:56 min.

Comment #215 - Posted by: Derrick Breaux at August 27, 2008 10:00 AM

Still in first week attempting crossfit workouts... T'was a tuff one today!
HSPU leaning against squat rack
PU as rxd
subbed 40# db for kb
Anchored situps
scaled down burpees to 50
35:25

M/29/6'1"/200

Comment #216 - Posted by: thedude at August 27, 2008 10:01 AM

#210 Jeff

From FAQ's
What is a pood?
Russian measure used for kettlebells; common ones: 1 pood =36 lbs; 1.5 pood = 54 lbs; 2 pood = 72 lbs. Approx db equivalents are 35, 55, 70

so to answer your question: they have given the weight for the kb swings: 1.5 pood or 55lb dumbell

Comment #217 - Posted by: paulyG 38/M/6'/175lbs at August 27, 2008 10:02 AM

40/m/205

as rx'd nose to floor hspu, swings crossfit style

14:52

Comment #218 - Posted by: brent colson at August 27, 2008 10:05 AM

#210 check FAQ 1.9

Comment #219 - Posted by: carcus at August 27, 2008 10:07 AM

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

32:08

I've had a banner week.

1 - This is the first time I've done 3 consecutive WODs as rx'd, unless a 55# dumbbell is not sufficient as sub for 1.5 pood KB.

2 - On Sunday evening I got my first muscle-up! Plus 4 more showing the members of my family! Woo hoo!

Comment #220 - Posted by: Michael at August 27, 2008 10:09 AM

#118:

#149 is right... you're supposed to do the excercises in the order posted. Therefore you are supposed to leave all burpees till the end. Yes, that sucks! You can split them up if you want, but that would be a modification to the workout. Sometimes this is a good idea for people who want to maintain intensity and keep the volume, but who reach muscular fatigue much too early for the "rx'd" version of the workout to have that effect (example would be doing "angie" as 4 rounds of 25 instead of 100 of each in order... it's not "as rx'd", but it's still gonna be a hell of a workout!).

Comment #221 - Posted by: Jared at August 27, 2008 10:09 AM

21/m/140

as rx'd - 12:02

the first 4 moves I was able to basically go straight through with minimal rest, but the burpees were just a huge painful mess that took me about 4:30 minutes to do.

Comment #222 - Posted by: JWH at August 27, 2008 10:14 AM

West Tigris CrossFit

J-D - 20:07
Jeff - 23:14
Geoff - 25:49
MAJ N - 26:44
MAJ T - 41:00
Chad - 30-ish
Greg - 27:09
Ryan VZ - 28:02
Ryan W - 26:45

Comment #223 - Posted by: West Tigris CrossFit at August 27, 2008 10:14 AM

Lunchtime workout, as rx'd
16:18

Trouble breathing about halfway through the burpees, I've had some kind of cold for the past few days that just won't go away...

Comment #224 - Posted by: drew-ct m/24/180 at August 27, 2008 10:14 AM

I did 16:30 time, burpees killed me

my wife did 16:03 with 30 pd dumbell, and inverted pushups

Comment #225 - Posted by: nolan Clark at August 27, 2008 10:15 AM

EJEJJJEJEJJJEEEEJJEJJEEEJEJEJEEEJJJJEEEEJJEJEJEJ
M/35/166
21:01 AS RXED

Comment #226 - Posted by: EJ at August 27, 2008 10:22 AM

As RX'd but had to substitute DB for the Kettle Bell. Burpees killed me lol!The look on people's faces here and a couple of "whoa!'s" had me pumped. Third consecutive day after two weeks on a mission here in Afghanistan. One of my soldier's saw me as I was headed to the shower and asked me what happened. He said I looked like I got in a fight. Awesome.

Comment #227 - Posted by: Ghostrider4 at August 27, 2008 10:22 AM

#205 Kit

Just noticed that you and I are pretty close in age/height/weight. 24/5'7/133. We seem to be at around the same skill level, too (though I've never tried a hspu, so I'm sure you got me on that LOL). Nice to have someone to compare myself to. Been doing crossfit for about two weeks, and it kicks my booty, but I'm in love. How long you been at it and where are you located?

Comment #228 - Posted by: Ashley at August 27, 2008 10:23 AM

m/29/195/6'0"

18:55 as rx'd ...

surprisingly the situps drained me .... and the burpees go without saying

Comment #229 - Posted by: Chris Mac at August 27, 2008 10:24 AM

YO FRANK++ re:#198 (at least for now)....coughing up bright red, or pink tinged sputum is not a good sign. Go see a specialist. I also emailed you via the web. I saw a guy cough up a lung once, it was not pretty. (I'm a medic) Take care of yourself. please

Comment #230 - Posted by: MDMelissa at August 27, 2008 10:25 AM

Brand X 'Pack'
BW @ 60/61kg
8.41

Notes:
20 HSPU progressions: Split = 0.42 (Unbroken), to 2 pillows
25 Pull-ups: Split = 1.52 (Unbroken - PB :D), ROM at bottom much better on these with my 'kip'
30 KB swings, 1 pood: Split = 3.06 (Unbroken), to head height 'cos indoors
35 Sit-ups: Split = 4.49 (Unbroken), unanchored
40 Burpees: Split = 8.41 (Broken - LOL), getting better at the flat footed landing, think the challenge is helping

Happy with the time, amazing how much time it saves doing things unbroken!
But think I needed to make things a bit harder.
Wouldn't have been able to do any of the 'Porch' scaling unbroken though!
Looking at my comments above think this would be the case with increased ROM on eveything.

Comment #231 - Posted by: Chet (UK): www.FuncKey.co.uk at August 27, 2008 10:25 AM

M/265/28/6'3

30 95# Shoulder Press
40 Pullups (30 unassisted new pr)
50 55# kettlebell swings
60 situps
20 Burpees

I was going pretty strong before burpees where my body absolutely failed me.

Comment #232 - Posted by: Ntothed at August 27, 2008 10:26 AM

Frank, #198. That doesn't sound normal, but I'm not a medical guy.

Comment #233 - Posted by: blades at August 27, 2008 10:27 AM

18:47...

would like to say i could do it as Rx'd, but still can't do handstand pushups.. i mean i can do the movement from a strength standpoint, i just can't maintain my balance..

But.. i lifted the bar all the way up on the smith machine and hooked my feet over it.. almost perpindicular to the ground.

Smith machines are good for something.

Comment #234 - Posted by: Matteucs at August 27, 2008 10:28 AM

47 / 173

28:48

HSPUs done to 1" above floor. Couldn't get any lower and still get back up. It's been a long time since I've done these. Time to add them back into my need extra work bucket. These 30 reps took 8:33 to complete.

Comment #235 - Posted by: tom perry at August 27, 2008 10:29 AM

Scaled to weight

HSPU = 2m
PU = 3m
Swings = ? (forgot to record)
SU = ?
BP = 11m

Comment #236 - Posted by: danimal at August 27, 2008 10:34 AM

as rx'd: 19:17

w/ anchored abmat situps

Comment #237 - Posted by: steeliekid 175 67" 40 at August 27, 2008 10:34 AM

- Scaled to weight
- Approximated to the minute

HSPU 2m
PU 3m
Swings ? (forgot to record)
SU ?
BP 11m
-------------
TOTAL 24m

Comment #238 - Posted by: danimal at August 27, 2008 10:36 AM

M/162/6'

16:45

used a rock instead of a kettle bell. Good workout if you are camping and still want to get in a workout.

Comment #239 - Posted by: Ben H at August 27, 2008 10:44 AM

24/m/5'11"/192
17:41 as rx'd
10:18 going into the burpees
7:23 for just burpees

Comment #240 - Posted by: Nickosaurus at August 27, 2008 10:46 AM

#206 Kuna-

I was on the Paleo diet for about 3 months. After I think the 2nd week I gave up caffine and I was still bouncing off the walls. You get all your sugars/carbs/energy from fruit and veggies. Try having a big breakfast in the morning (banana, hard boiled egg, cup of berries and nuts) and smaller meals throughout the day. You're body will eventually adjust and you'll find you'll have all the energy you need. Obviously smaller meals as the day goes on because we are less active at the end of the day.

A good concept behind the Paleo diet is that foods that need to be cooked in order to be edible should be avoided. (ie. flours and potatos have too many toxins in them) On the Paleo, you don't need to take vitamins and suppliments because you're getting all your nutrients from the good foods you are eating. That's a theory behind why people need vitamins and suppliments--to offset all the toxins they are ingesting in processed foods, potato and flour based foods, candy, etc..

Keep it up and you'll be pleased with the results. I know I was.

Comment #241 - Posted by: Frank at August 27, 2008 10:49 AM

F/25/154

18:47

35# Db for swings

Comment #242 - Posted by: Shannon H. at August 27, 2008 10:51 AM

Hello Crossfit World, I feel that it is necessary for me to apologize publicly for writing on this board a comment that has been perceived as flirting. I love my lady Lysa and I would gladly low crawl through 10 miles of barbed wire just to here her voice on the telephone saying that she loves me. Anyone who believes that I was doing anything out of character for me, banish the thought from your mind, my heart is pure and I love only one person now and forever. I love you Lysa.

Have Fun, Train Hard,

Billy

Comment #243 - Posted by: Billy at August 27, 2008 10:53 AM

M/24
Bwt:195

Did Murph again today, just wasnt happy with my time on monday.

Rx'd: 53:12 with 20# vest(happy with that for now, want sub 45 some day)

Still might do todays Wod

Comment #244 - Posted by: Filer at August 27, 2008 10:55 AM

24:53 as rx'd.....hit a masive wall at the burpees. It took me 9 minutes to do 70 burpees. I went back to the house and took a 2 hour nap. I think that says it all.

Steve 35M/5'7/168

Comment #245 - Posted by: SteveSRT at August 27, 2008 10:56 AM

wowwserss. the burpees were a serial killer. straight 30 hspu, 40 pull ups , broke the kb swings into 40 and 10 wiht a 55 lb DB. straight 60 situps anchored on an abmat and the burpees... well they were burpees.

10:32

Comment #246 - Posted by: logan schecter from long island new york at August 27, 2008 10:56 AM

Did the 'porch' scaling: 20-30-40-50-60 reps
Sit-ups unanchored, 50# db for swings

14:16

Fine tuning my butterfly kip, what a difference it makes.

Comment #247 - Posted by: sgregory; 20/m/157 at August 27, 2008 10:56 AM

m/23/6'3/224

As Rx'd

31:04 - HSPUs = weakness

Comment #248 - Posted by: dmcole at August 27, 2008 10:57 AM

m/30/201/6'3"

17:50

great workout. burpees were the worst by far. everything was rolling along fine until then.

Comment #249 - Posted by: mtnzorro at August 27, 2008 10:57 AM

23:58

Subbed 55# DB Swings
Sit-ups with feet anchored.
Burpees done to CF Games Standards

Comment #250 - Posted by: Edwin 25/M/5'8"/177 at August 27, 2008 10:58 AM

#230 MDMelissa & #233 blades:

Thank you for your feedback.

Again, I am in good shape, I feel awesome after the workouts. But for whatever reason once in a while, I do taste blood sometimes--very remotely, almost a mercury taste. I remember it happening in coached sports in high school after running hills or killers or whatever (usually punishment for losing a football game) And I remember people saying they have "tasted blood" too.

I don't smoke or do drugs, I'm in the best shape of my life. Per my physician my blood pressure is that of a long distance runner and my body fat is at 10%. I also eat very well (see my above post #241)

I am just wondering if anyone else on crossfit experiences this?? Thanks again!

Comment #251 - Posted by: Frank at August 27, 2008 11:00 AM

38m/6/183

wod as rx'd

18:32

legs shot from front squats yesterday.

Comment #252 - Posted by: Dan - New Hope at August 27, 2008 11:01 AM

thanks for the response Frank. I've had a fairly clean diet for some time now (no soda, no fast foods, only whole grains, little if any sugars, etc) which is why I wondered if this was normal for paleo diets. I feel like I have all the energy I need during the WOD but the rest of the day I'm tired and hungry. I'll stick with it for another 21 days and see what happens. Crossfit hasn't let me down yet

Comment #253 - Posted by: Kuna at August 27, 2008 11:03 AM

Post #150,
I never read anything (or comment on) other then the main sites' comment page, but for some reason I read the link you cited...and boy that was some funny stuff... Thanks for the chuckle.

Comment #254 - Posted by: mike in the ro at August 27, 2008 11:06 AM

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

Had to sub 95# shoulder press for the HSPU. Only been 10 weeks since I had both eye orbits rebuilt to to the unexpected invasion of my head by a 223 round. The pressure when inverted was too much.

Everything else as rx'd

21'03"

Comment #255 - Posted by: Mat/33/m/190 at August 27, 2008 11:09 AM

24/m/5'7"/151#

Back from yet another week of slacking off. Haven't done a WOD since Tabata Something Else.

As of this week I'm back to IF and Zone; got tired of constant meal planning, and truthfully think I've felt my best while IF'ing.

Thanks largely to BeastSkills, I did my first strict HSPU's this morning before the WOD. The only way I can convince my body to go inverted is if I start in a headstand. This naturally slows things down, but hey, progress is progress, and at least I can do them now. I can't do that many consecutive right now (maybe 6 or 7), but I'm going to start adding them into my warmups and off days.

HSPU - 10 strict, 20 pike
Pull-ups - 30, 10
KBs (1 pood) - 25, 15, 10
SU - 60 unbroken
Burpees - 10s

Seemed easy enough until Mr. Burpee showed up. Long bouts spent on the floor, thinking "Oh God... Oh God." Finally cranked the burpees out, but it wasn't pretty.

Nothing like burpees to tell you you're not up to speed on the metcons.

Time: 23:15

Glad I could keep some semblance of a decent time.

Comment #256 - Posted by: xpi at August 27, 2008 11:10 AM

#253 Kuna-

No prob..hope I was helpful. I think you'll be fine in 21 days, but then again you might go off it by then (it's a little annoying to not be able to have birthday cake or Starbucks)

But it helped me because it changed my life: I will always eat healtier now. For example, if I'm looking to snack I look for unsalted almonds (the lowest fat nut you can eat) instead of potato chips. I'm not on it now, but I'll cycle it in every now and then.

BTW when you go off the diet, go off GRADUALLY. I had Reece's Peanut Butter Cup and I almost went into a sugar coma!

Comment #257 - Posted by: Frank at August 27, 2008 11:11 AM

CFWU
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

ok, the hand stand pushups were done with my heels hooked on forklift forks, I can't do strict on the wall HSPU's so this was a variation.

Kettelbell swings with a 40lbs dumnbell (it is the heaviest we have)

Total time 18:17

I liked this one till the burpies, they were tough.

Comment #258 - Posted by: Nik Nichols 41yo/165lbs/5ft7in at August 27, 2008 11:13 AM

M/26/69"/154

subbed 45# dumbbell; 17:40

did CFE later in the day

Comment #259 - Posted by: Steve McGregor at August 27, 2008 11:13 AM

CFWU x2

TIME: 14:15

almost head to floor in handstand push ups.

used 35# dumbell b/c I forgot mine at home after putting kids on the bus for first day of school! :)

Comment #260 - Posted by: Fit Mom in CT (F37/125/5'3") at August 27, 2008 11:23 AM

37M/5'10"/165#

Warm-up: 100 SU + 50 DU. Should've done a better warm-up.

As Rx: 18:08

Cool-down: foam roll.

Head-to-floor HSPU; strict PU; 55# KB; bent-knee anchored sit-ups; CFGames08 burpees.

Comment #261 - Posted by: rjf at August 27, 2008 11:31 AM

40/M/163

High gravity day, everything felt terrible for some reason.
30 HSPU(14HSPU + 16 85# presses)
40 pullups
50 50# DB swings
60 GHD situps (to shoulders below hips, not full ROM)
70 Burpees
44:53

Comment #262 - Posted by: BrettL at August 27, 2008 11:40 AM

30 handstand pushups - first time..... Ouch!!
40 pushups, no pull up bar yet
50 16kg kb swings
60 sit ups
70 burpees

No time kept today


Comment #263 - Posted by: sarah at August 27, 2008 11:40 AM

38/m/190
as rx'd

20:32

HSPU's were my downfall...over 5 minutes

Comment #264 - Posted by: JackM at August 27, 2008 11:42 AM

As RX'd, 24:26

Still using a crappy bench to do GHD situps over the edge of it. Burpees crushed me with murph, squats, and patrolling in the oven known as Iraq in the last 2 days.

Comment #265 - Posted by: Wes B at August 27, 2008 11:45 AM

WOD as rxd: 34:03

Took me 17 minutes to do the HSPUs; I'm still no good at those. Felt some serious muscle fatigue on everything else. My grip was so dead I almost threw the kettlebell at someone. Good workout, though. Love them burpees.

Comment #266 - Posted by: tom_boston at August 27, 2008 11:47 AM

23/M/175

25:03

30 80lb standing presses
40 Pullups
50 55lb DB swings
60 sit-ups
70 burpees

Comment #267 - Posted by: Collin at August 27, 2008 11:49 AM

23:50...with a caveat

HSPUs were only half way down. Can't get full range yet.

m/37yo/73"/206#

Comment #268 - Posted by: dem5f at August 27, 2008 11:50 AM

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Just outside shoulder width HSPU, head to floor
55lb db swings
un-anchored sit-ups
Games standard burpees

16:18 as Rxed

Cheers, kempie

Comment #269 - Posted by: kempie at August 27, 2008 11:53 AM

32:00
35# kb

Comment #270 - Posted by: robr526 at August 27, 2008 11:54 AM

Light pool work (treading & some stroke work)
CFU x3

WOD
:18::01

An oldy but a goody. Hit the Burpees at just over :10.. They destroyed me! That and the Extra shot Americano kicked in, shooting my heart rate through the roof as I finished the warm-up.

Get some, Go again!

Comment #271 - Posted by: DJ at August 27, 2008 11:55 AM

51/M/150

21:26

Subbed 62lb kb. Unanchored crossover situps. Avg HR 173, peak 187, rec 49. At a small park at Ventura Harbor.

Comment #272 - Posted by: mas at August 27, 2008 11:58 AM

18:28

Comment #273 - Posted by: Summer F/29/5'/130 at August 27, 2008 11:58 AM

That was fun.
17:45. I was estimating 20-minutes, so I was pleasantly surprised when I looked at my stop watch.

I messed up my shoulder the other day doing pull-ups. I think I swung too far forward and I felt it pop. Since then, it hurts to fully extend it overhead, so I did partial ROM HSPUs and didn't drop all the way down on pull-ups, which kept it from hurting. Strangely enough, DB swings didn't seem to bother it. I used a 50-lb DB, since that's the heaviest available at my apartment gym. Sit-ups anchored. The burpees weren't as bad as I expected. Knocked them out in about 6-minutes.

Glad there's a rest tomorrow. Time for some RICE + ibuprofen therapy.

Comment #274 - Posted by: Nick at August 27, 2008 12:00 PM

Death by burpees. Not me, just my time.

19:52 with a 40# KB (largest available)

8 of that was burpees. down to singles by the end.

Pretty fun WOD though,

6 round Tabata K2E after.

M/23/150#

Comment #275 - Posted by: Casper at August 27, 2008 12:04 PM

22:31 as rx'd

Sure am glad those burpees are over.

Comment #276 - Posted by: Deadly Nedly at August 27, 2008 12:05 PM

Did this on the local playing fields, so subbed in strict ring dips for hspu

15.50 with some time to change the ring height (was using powermax so no quick-release).

Comment #277 - Posted by: Leon R at August 27, 2008 12:06 PM

15:50 as Rx'd

Comment #278 - Posted by: Žiga at August 27, 2008 12:08 PM

As Mark posted for me above:

18:09 - using the 70lb kb. HSPUs were head to abmat, so I did them on 45lb dumbbells to make up for the the extra couple inches (but then eventually gave up both do just palms on the ground style).

Much better than my old 31:20 I did 2 months into CF (without Rx'ed HSPUs).

-jj

Comment #279 - Posted by: Jeremy Jones - Diablo CrossFit at August 27, 2008 12:11 PM

m/35/219/5'11

For Time: 28:14
30 HSPU
40 Pull-ups
50 Kettlebell swings, 1.5 pood (subbed 50# db for 30 reps/55# db for 20 reps)
60 situps
70 Burpees (Completed only 50)

That was a horrific workout. I think the Burbees got me. I started seeing tunnel then things started to go black. Decided I should cool down by laying still on the floor instead of actually passing out.

Comment #280 - Posted by: Keith M at August 27, 2008 12:11 PM

as rxd.....16:32......jb

Comment #281 - Posted by: JBpractice at August 27, 2008 12:12 PM

m/30/68"/160#
As Rx
15:57

Day 7 Burpee Challenge. Wasn't sure if the burpees from the workout should count towards the 7 I needed to do today or not, so I did a seperate 7 for the challenge.

Comment #282 - Posted by: Ryan S at August 27, 2008 12:12 PM

40/m/176cm/71kg

As rx'd

19:41

HSPUs with partial ROM (head to folded blanket)
Situps on floor with feet anchored to 6kg medball
Games standard burpees

Comment #283 - Posted by: Memuc at August 27, 2008 12:12 PM

26:58......Good news...I'll be Sgt. M on Monday. Thanks Crossfit.

Comment #284 - Posted by: Cpl. M at August 27, 2008 12:13 PM

Pili
Legit? um... well I don't wear gloves, does that count?
Actually I spent some time digging around the affiliate info but I thought I'd try to get some perspectives here from anyone who may be an affiliate.
I opened my first studio this Jan. and we are doing well. The more I learn about CF the more I like but I am very possesive about my business. Just wondering how affiliation works from the standpoint of ownership and freedom to build and grow my business the way I want to.
I'm sure affiliates who post here will be positive in their take on it but I just wanted to get some perspectives.
Thanks!

Comment #285 - Posted by: CW Limbaugh at August 27, 2008 12:14 PM

That was kinda fun.

30 HSPU (piked w/ feet on box-- never done HSPU before)
40 pullups
50 16kg swings (gotta step up to 20kg soon)
60 situps
70 burpees

25:13. The burpees weren't half as bad as I expected-- slow, but good form throughout. And kipping's coming along nicely, too. One month in & progress comes quickly.

Comment #286 - Posted by: Mountain at August 27, 2008 12:18 PM

19:01

30 "HSPU" (feet on bed, hands on paralettes)
40 Band assisted pullups
50 50 lb kb Swings
60 Sit ups
70 Burpees

Comment #287 - Posted by: Chad at August 27, 2008 12:22 PM

M/27/5'11"/177 lbs

smpu 10-7-7-6
no bar. subbed bent over row 20-12-8
353 dumbell swing 60-40 (10 each side)
sit ups 30-30
burpee's 10-10-10-10-10-10-10
22:24

question: for KB swings, does set of 50 mean 50 each side?

Comment #288 - Posted by: judd at August 27, 2008 12:25 PM

I think they should call them pukees, not burpees...

Comment #289 - Posted by: Rocky at August 27, 2008 12:26 PM

32:29
kept falling forward on hspu's (first time doin them) and used 55lb dumbbell

Comment #290 - Posted by: esdemigodz7l at August 27, 2008 12:27 PM

holy moly! i just started crossfit and i have done the past two WOD's and my legs are killing me! glad there's not like a billion squats again but the burpees are gonna suck

Comment #291 - Posted by: Master Chief at August 27, 2008 12:34 PM

as RX'd
with abmat and 55lbs DB.
29:10

Comment #292 - Posted by: Ricky 34/M/150/5'6" at August 27, 2008 12:35 PM

m/27/175/5'9"

as rx'd

15:55

Comment #293 - Posted by: Matt T at August 27, 2008 12:38 PM

as rx'd

chazz 12:10
andy 22:28
erik 39:00

Comment #294 - Posted by: CrossFit Asylum - Boise ID at August 27, 2008 12:42 PM

M/25/215/6'6"

19:03 as rx'd

Comment #295 - Posted by: Dalton Ard at August 27, 2008 12:42 PM

Just curious to see what kind of, if any, supplements crossfitters take. I personnaly take BCAAs, glutamine and a little creatine.

Comment #296 - Posted by: N. Carbone at August 27, 2008 12:45 PM

22/M/175/5'9

20:47

last 15 HSPU were assisted.

Comment #297 - Posted by: RHarless at August 27, 2008 12:46 PM

As Rx'd

CFWU

25:50

Finished w/ some dips and Back Exts

Comment #298 - Posted by: F15E_WSO_M/46/6'/180 at August 27, 2008 12:49 PM

James - Hafnarfjordur/ICELAND

As Rx'd
18:20

Really enjoyed this...even the burpees :)

Comment #299 - Posted by: James at August 27, 2008 12:49 PM

Almost no WU, just some stretching and joint mobility.

WOD scaled for Pack:

25 Handstand push-up progressions (Yes, WOD is 20 but given that it was my 1st time, did them broken...though I should put a little extra on that one)

25 Assited Pull-ups (25k assistance) Broken in 2 sets

30 Kettlebell swings, 12k (broken in 2 sets)

35 Sit-ups (15+10+5+10 negatives as I could not even move)

40 Burpees OK, no one explicitly warned that this is a killer move. AND IT IS! I regret those 5 extra pushups done at the beginning... Let alone that form on this one

was not even form, I just did it the best I could...

Anyhow, great WOD shoulders burnt big time.

Time 22:57


Domani, piú.

Comment #300 - Posted by: Ignacio de la Viuda at August 27, 2008 12:49 PM

M/28/6'0"/245

as RX'd

26:16

This one sucks for us Big Boys. Moving around my 245 pound frame this much has me sucking air like a beached whale.

Comment #301 - Posted by: craigm at August 27, 2008 12:50 PM

f/ 30/ 135lb./ 5'4"
as rx'd 18:40:11

Comment #302 - Posted by: Becky clark at August 27, 2008 12:52 PM

Scalled I halved this as I had limited time at lunch I figured 70 burpees would alone take me 30 min.

10:03

Comment #303 - Posted by: TJ/220/42 at August 27, 2008 12:56 PM

wu: amundson joint mobility, 500m row

17:49

HSPU took over 5min.- 6 in a row to start and then singles(head to ground each rep)
pull-up's c2b
swings and situps unbroken
burpees 14x5

Comment #304 - Posted by: difchip/38m/200/6'2/cfgp at August 27, 2008 12:56 PM

just wondering if this is a good idea, i said yesterday that from today on i was going to use a 20lb vest for every WOD for the next 2 weeks.I started today, and what a day to start it really killed me, id really like to increase my times on everything.
has anyone done that?

Comment #305 - Posted by: tyler mcbride (longisland) at August 27, 2008 12:59 PM

Bwt: 137

As rx'd

9:38... Ready for rest day

Comment #306 - Posted by: Speal at August 27, 2008 1:01 PM

18:15 - subbed 55# DB for KB swings (those sucked a lot of gas from the tank btw) and the burpees were a perfect way to chase it down.

Comment #307 - Posted by: RLPack m/27/177#/5'9'' at August 27, 2008 1:02 PM

33/M/192

16:36 as rx'd

Comment #308 - Posted by: Ralphy at August 27, 2008 1:02 PM

26m/5'10"/178
Subbed 55# DB swings
HSPU's need work
Time-23:14

Comment #309 - Posted by: JTB @ CF West Tigris at August 27, 2008 1:03 PM

How in the world do I do a handstand?? I've never done one and can't seem to get in position. After much frustration, I just did 30 dumbbell shoulder presses instead.

Comment #310 - Posted by: Matthew at August 27, 2008 1:04 PM

24:21
did 55 pound dumbbell swings instead of the kettlebell... everything else was to the recommended dosage...
Burpees killed me as usual.

Comment #311 - Posted by: magnus 22/5'9"/150 at August 27, 2008 1:05 PM

First, let me say i think Crossfit WODs - for the most - are fantastic, if not addictive. Today's looks like an especially worthy challenge. But what's the deal with hating on Mark Twight? So he looked into Crossfit, tried it, uses similar routines in his own gym... maybe some of the exact same ones. Why is that so insulting? I'd think it would be flattering. Didn't some Crossfitters try the "300 workout" under the Crossfit banner?

Who invented the HSPU, Pullup, KB swing, Situp and Burpee? Not Twight, not Glassman. Who invented the "push yourself to complete as many reps in X minutes" workout... or whatever formulas are being followed? I'm sure someone has done that or 'prescribed' that style of training before either of them. Does that mean Crossfit ripped someone else off? No.

Crossfit was out there before Gym Jones but is there not enough room in the world for both Koolaid and Gatorade? Maybe Twight likes some of the WODs but doesn't subscribe to the entire line of thinking. I swear this is like a religion with some people... treating it like the reformation and Twight is an apostate leader, creating a sect. How dare he!

BTW, Twight's personal achievements are pretty respectable. To the fella who said "he couldn't even complete the WOD as prescribed"... First, I'd like to see - apples to apples - your times vs his. (Again, check his achievements.) Second, please tell me we're not comparing the fitness levels of each Coach. (No offense to Coach Glassman, though I'm sure I'll get flamed by some crossfitters. That's not meant to be a knock against him, I'm just saying this guy's comment doesn't make much of a point to me.)

Now the guy in Africa that totally ripped Crossfit off, that's a different story. Wasn't he trying to use the name, intellectual property, the whole nine yards, blatantly stealing from Crossfit? Twight seems to be using chunks of knowledge from different sources and adapting it to improve his performance and that of others who request his services. I don't see that as being underhanded. His gym name, website, philosophy, articles, etc, are seem to be his own. But I've been wrong before so if I've missed something, please advise.

Unrelated, if you work in an office with stairs and a water cooler, and you need to squeeze in a workout with what you've got there, try to see how many flights of stairs you can climb, two steps at a time, never touching both feet on the same step, carrying two water jugs (80+ lbs) on your shoulders.

Comment #312 - Posted by: bobschmob at August 27, 2008 1:10 PM

m/22/6'/192

9:57 Rx'd

Comment #313 - Posted by: Justin at August 27, 2008 1:11 PM

age 18 bw 170
14:35 as rx'd
hspu's done to two 10lb plates

Comment #314 - Posted by: Chris S at August 27, 2008 1:12 PM

m/37/188

rxd 19:30

Comment #315 - Posted by: Jay Miles, Chicagoland at August 27, 2008 1:17 PM

are the situps meant to be the run of the mill situps or GHD situps?

Comment #316 - Posted by: gino at August 27, 2008 1:18 PM

M/23/6'1"/180

With GHD Situps - 12:37

I like how that took care of my burpee quota of the day

Comment #317 - Posted by: EricBrandom at August 27, 2008 1:19 PM

20 hspu
40 pull
30 GHD Sit up
2x10 135lb bench press
30 GHD Back Ext

Modified due to a 2hr MTN bike session tonight, can't wait

Comment #318 - Posted by: Dave at August 27, 2008 1:22 PM

M/32/5'8"/174#

Subbed swings with 55lb dbs. Otherwise as Rx'd: 30:01

My legs are smoked. Thank you CF!!

Comment #319 - Posted by: Pistol Pete at August 27, 2008 1:24 PM

bobschmob #312:

Ummmm...Maximus over at CF Oakland was a little over the top today, but Bin's question around #12, challenged by me around #27, and answered by Esteban around #40 was a pretty straight forward exchange of ideas and information, subsequently largely ignored by pretty much everyone except Max (who has been pretty much ignored by everyone but you since then!).

QED.

For the love of all that is precious and sacred let's please not do this particular story again.

I'm ~60 minutes to gettin to the WOD...I'll race ya! 3-2-1-GO!

Comment #320 - Posted by: bingo at August 27, 2008 1:25 PM

First wod after 2 weeks off due too a nasty viral infection. Probably should´ve taken it easier but did this with my twin brother (who got 22:23 he he)

Sub: Ring pushups in stead of hspu.

22:22

Comment #321 - Posted by: Toyboy, Swe at August 27, 2008 1:26 PM

subbed 55lb DB for KB
otherwise as rx'd
21:30

had to spit my gum out during the burpees, didnt want to choke if i passed out. burpees should be called "man testers"

25/m/6'2"/215

Comment #322 - Posted by: Paul at August 27, 2008 1:28 PM

19/m/194lb/AL

As rx'd 13:51.
Did kettlebell swings with a 50 pound dumbell because no gyms around here are cool enough to have any kettlebells.

I'm so glad tomorrow is a rest day. After Murph, yesterday, and today I dunno how I would function!

Comment #323 - Posted by: AndrewRpe at August 27, 2008 1:29 PM

As rx'ed

Joe - 21:37
Paul - 27:00

Comment #324 - Posted by: Joe C 34/5'5"/160# at August 27, 2008 1:31 PM

#251 - Yes, I've had that very same experience when I've been through very strenuous exercise. I taste blood, actually it tastes like iron. Guses it is normal... too much blood running wild!

Comment #325 - Posted by: Ignacio de la Viuda at August 27, 2008 1:32 PM

I hate burpees! With that said, I pussed out and only did 35 burpees. I subbed 55 pound dumbell swings, the rest as rx'd. The pullups were easy. Thanks coach!

M/34/511/204

Comment #326 - Posted by: N8 at August 27, 2008 1:35 PM

30/m/160lbs/

As rx'd
used GHD for sit-ups 10:58 felt strong until the burpee's sucked it outta me.

Comment #327 - Posted by: Bryan S at August 27, 2008 1:36 PM

used a 50# DB, for kettlebell swings.
other than that everything was rx'd, for time: 15:36

legs...are...done...

is anyone else having trouble with logsitall.com?
i keep posting, and i can't find myself but i know where i should be at.

Comment #328 - Posted by: Gabe T. M/21/5'7"/160 at August 27, 2008 1:38 PM

kipping HSPU's and CTB pull ups

17:44

Comment #329 - Posted by: Chachi_20/5'11''/193 at August 27, 2008 1:38 PM

28/m/192

24:02

unanchored SUs

Comment #330 - Posted by: esteban at August 27, 2008 1:39 PM

20:42. Subbed kettlebell with 55lbs dumbbell

Comment #331 - Posted by: M@ at August 27, 2008 1:43 PM

"Once again, Crossfit New York (the Black Box) has the best blog entries. Never a dull moment there!
http://crossfitnyc.com/2008/08/dont-front.html

Comment #150 - Posted by: Michelle at August 27, 2008 7:53 AM"


Well! Looks like AlisonNYC did not fare well in that exchange...

Comment #332 - Posted by: esteban at August 27, 2008 1:44 PM

21:15

Comment #333 - Posted by: indiana boy at August 27, 2008 1:44 PM

M/29/220/6'1

HSPU with feet hooked on dip bars.
Pull ups with iron woody black band.

otherwise Rx's= 36:52

I completed everything but burpees in less than 20:00 and I thought I might have beaten one WOD...not so.

Burpees destroyed me.

tried to do sets of 10 and that worked for 3 sets then I had to brake it down to sets of 5. Pukie really wanted to show up, sorry I wasn't really feeling like seeing pukie so I let the burps clear before progressing. Is this perhaps the etymology of the term Burpee? Because they make you burp? Or was that just obvious to everybody but me?

Chris S, what the hell did you do with the two 10lb plates? clench them in your butt? If you mean you placed them on the ground as your platform, what good did that do? that's like an 1' of extra clearance?

Justin...9:57...that's crazy! Were you bitten by a radio active spider as a teenager?

Joes Gym is proprietary BS! I'll hate along with everyone else, because he took away the most beautiful aspect of crossfit; it's openness! It's free! He seems to have mystified it and cloistered it, you definitely get that feeling when you view his site where as Crossfit is an open book. Crossfit is better!

Screw 300 the movie and the workout! The Spartans did not look like they robbed a GNC! They look like guys who march over 35 miles a day in Armour and ate a half a loaf of bread and maybe some bean soup and oils, i.e. shredded like most Crossfiters look sans the bread of course.

Viva La Crossfit!!!

Comment #334 - Posted by: Charlatan 6 at August 27, 2008 1:48 PM

33/m/185

Scaled Pack (20/25/30/35/40 reps, 1 pood, 5 HSPU as rx'd, 15 piked w/ feet on bench)

10:41

next time scale up

Comment #335 - Posted by: Reto at August 27, 2008 1:48 PM

45/180

17:47 as rx'ed.

Forehead to ground, throat to bar, Santa Cruz swings, situps to parallel on GHD, burpees...well, burpees.

I did Murph with a 20lb vest last night and that usually results in some good DOMS about 24 hours later. I tried like hell to get this one in before my brief window of relatively painlessness abated. Just before I got home I felt that familiar touch so closely associated with Crossfit. Oh well, 48 hours of down time now.

Comment #336 - Posted by: David Sailor at August 27, 2008 1:52 PM

with 30lb kettlebell

24:somthing

Comment #337 - Posted by: chuck at August 27, 2008 1:52 PM

19:56 f/27/128

Comment #338 - Posted by: jbutt at August 27, 2008 1:52 PM

56y.o 156 5'10.

As Rx'd 28:30 I just wasn't into this today. Took a nap on the mat before starting...it didn't help.

Comment #339 - Posted by: Ken_Davis at August 27, 2008 1:54 PM

m/22/143/5'7"

25 min. flat.

first time doing HSPU, used a variation with feet up on a bar stool.
pull-ups off some hard wood floor, hanging over the bottom set of stairs.

doing well till i hit the burpees. first time with those, too. they were little biatches. all 70 of 'em.

Comment #340 - Posted by: chrisminglee at August 27, 2008 1:55 PM

Bob 312#

As far as my abilities vs. Twight's, I was only pointing out that he stole a workout (stole is the right word)that he could not even do when he came to CF.
But since you asked (not that any of these numbers are particularly awesome):

Deadlift: Twight 365#/ Lewin 400#
Clean & Jerk: Twight 165#/ Lewin 177#
Power Clean: Twight180#/ Lewin 185#
Snatch: 130#/ Lewin 145#
Overhead Squat: Twight 155#/ Lewin 185#
Front Squat: Twight 225#/ Lewin 230#
Pull-Ups: 40/ Lewin 37
Weighted Pull-Ups: Twight +106#/ Lewin +81#
500m Row: Twight 1:28:2/ Lewin 1:26
2000m Row: Twight 7:05/ Lewin 7:00
5000m row Twight 18:51/ Lewin 19:30
Beacon Hill Twight(west ridge): 36:42/ Lewin - N/A
Grandeur Peak (west side) Twight 56:00/ Lewin N/A

All of my numbers are due to CF training.

As far as today's WOD, it plays pretty strongly to my skill set, I expect to crush it. Let's say in half the time it took MT with his subs.

Comment #341 - Posted by: Maximus @ CF East Bay 41/178#/5' 8" at August 27, 2008 1:56 PM

26/f/5'2/130#

breakfast: run 45 minutes = 6 miles

cfwu

WOD:
30 x hspu (forehead to floor, press to full elbow lockout)
40 x pull-ups (kipping, all at least clavicle height)
50 x db swings (santa cruz style, 35# db)
60 x sit-ups (anchored)
70 x burpees (strict games standard)

time = 12:53

haha! burpees as the finisher = major suck factor
woohoo!

Comment #342 - Posted by: cleverhandz at August 27, 2008 2:01 PM

#296
I take meat, veg, and fruit. Plus beer for recovery.

Comment #343 - Posted by: dmic at August 27, 2008 2:02 PM

Bob 320:

I tried to quote Coach From June 22 (talking about Ross and Twight), but it got caught in the spam filter.

This was the point:

The line of reasoning that "the elements of CrossFit were well known and that therefore the program is not original" is factually and logically untenable. Beethoven invented nothing - the notes were each known to all. Shakespeare did nothing original in Hamlet - the words were common place. Andrew Wyeth bought his tempera from readily available sources - colors we've all seen before, so no original works there. Wofgang Puck is no chef - he's using ingredients I can find in my local grocery store. Absurd utterances each, stupid to repeat, and dangerous if believed.

CrossFit is as original as any novel, poem, musical score, recipe OR software (always ones and zeros, therefor never original). The argument you describe is, Sir, stupid, indefensible, and shocking. I don't fault you for it, however. You didn't think it through.

Comment #344 - Posted by: Maximus @ CF East Bay 41/178#/5' 8" at August 27, 2008 2:03 PM

Scaled to Pack:
20 Handstand push-up progressions
25 Pull-ups
30 Kettlebell swings, 1 pood
35 Sit-ups
40 Burpees

Finished in 16:36

M 32 135 lbs. 5'6"

Comment #345 - Posted by: Noah at August 27, 2008 2:04 PM

I think I was 9 and change at the start of the burps....downhill from there...22:26

HSPU's weren't native, rather with feet on bar in smith machine
Used 55# db for KB swings
People looking at me like I was insane...and halfway thru burpees, I couldn't have agreed more.
For those interested, downtown Denver is an interesting place at noon with the DNC going on.

Comment #346 - Posted by: bill m/49/72"/212 at August 27, 2008 2:04 PM

17:34 as rx

Comment #347 - Posted by: dan colson at August 27, 2008 2:07 PM

19m 24s.

M / 30 / 190#s.

As rx'd, situps non supported.

Comment #348 - Posted by: Orion Athlete at August 27, 2008 2:12 PM

F/33/5'8"/168

I hate burpees!

WU: 0.5 mile on treadmill (2%)

WOD (Modified) - Time 35:10

30 shoulder presses with 30# (should have gone heavier but shoulders still sore from that press fest on the weekend)
40 assisted pull-ups
50 dumbbell swings with 20# (next time will do 25#)
60 anchored sit-ups
70 burpees

I was going along nicely - just under 20 mins when I hit the burpees and then came to a screeching halt - burpees took 15 mins. I started with a set of 10, but that quickly deteriorated to sets of 5.

Comment #349 - Posted by: Ena at August 27, 2008 2:16 PM

32:24

Comment #350 - Posted by: Headhunter at August 27, 2008 2:16 PM

If we don't have access to a kettleweight, should we just use a dumbell instead?

Comment #351 - Posted by: Anna at August 27, 2008 2:18 PM

15:20
95 pound press sub for handstand pushups.
burpees broke down a little.

Comment #352 - Posted by: Brian at August 27, 2008 2:27 PM

M/24
Bwt:195

Didnt do wod made up front squats after murph for my second time in three days this morning. Nothing really heavy 5 sets at 135 murph did me in for squats. And finished up with 70 burpees with my girlfriend while she finished this wod, thats love.

Comment #353 - Posted by: Filer at August 27, 2008 2:27 PM

Subbed bridged HSPUs, mostly jumping PUs, and 55# dumbbell. 29:41

Comment #354 - Posted by: Richard 24/m/5'11"/205 at August 27, 2008 2:28 PM

26:35

Comment #355 - Posted by: David Gladstein at August 27, 2008 2:36 PM

light wu

as rx'd

29:48

Comment #356 - Posted by: Adam W 39/181/5'7" at August 27, 2008 2:37 PM

#260 Fit Mom, where in CT are you? I'll be moving there later this fall and will be looking for a crossfit buddy

did a modified Helen today thinking i wouldn't have the time for this one... looking at the posts, i probably could have pushed it

anyway, Helen posted 8/21/08 at 14:04

Comment #357 - Posted by: Kelly B at August 27, 2008 2:38 PM

M/24/5'10"/160

CFWU x 2 (PUs and dips on rings)

After 5 HSPUs against a wall and not having full ROM, I decided to sub the remainder with knees on bench in order to maintain intensity. 55lb db swings instead of kb. The rest as RX'd. Time estimated on wall clock.

20:00

Great fun! Better time than I expected, despite me just not being with it for the burpees today (got to burpees after approx. 11 minutes). I'll now be working on HSPUs little by little, so that I won't have to substitute. I look forward to this coming up again!

Won't be able to do any WODs this coming cycle as I'll be out of town, so I'll be frontloading with an extra WOD this evening - either CF endurance or the gymnastic WOD at http://www.drillsandskills.com/wod/ (21/18/15/12/9/6/3 1.5 pood kb swing and pullups). Will also backload by double-WODing the cycle after. Excited!

Take care!

Comment #358 - Posted by: R.Lee_Seattle at August 27, 2008 2:39 PM

24:30 rxd, took me 10 mins or so to get through the handstand push ups...I was down to singles at the end.

M28 / 5'11 / 170lbs

Comment #359 - Posted by: Jason at August 27, 2008 2:45 PM

My 32rd Birthday workout today!

As Rx'd except 1.75 Pood KBs.
Situps unanchored with soles touching.

18:47

Comment #360 - Posted by: JC Veggie M/32/175/5'10 at August 27, 2008 2:48 PM

15:50 as rx'd

(sub 25kg DB Swings)

Comment #361 - Posted by: mrjling at August 27, 2008 2:52 PM

As RX'd 25 minutes. Can usually do 14-15 HSPUs off the bat but today only got 5 with poor ROM and then sets of 2-3. That slowed me down big time. The rest not too bad except for the burpees broken into 7 sets of 10.

Comment #362 - Posted by: Josh G at August 27, 2008 2:52 PM

m/32/180
For time:
30 Handstand push-ups:5/5/5/5/4/2/2/2
40 Pull-ups: 25/10/5
50 Kettlebell swings, 1.5 poods: 25/25
60 Sit-ups: 60
70 Burpees: 10/10/15/10/15/10

21:22

Comment #363 - Posted by: carcus at August 27, 2008 2:55 PM

29/m/210

as rx'd
23:55

Comment #364 - Posted by: CAM at August 27, 2008 2:55 PM

Jrock- yesterday I did your workout from the other day (the AMRAP in 20 min of the 75# OHS). I got 232. I was feeling all great yesterday with only some wrist soreness. By after lunchtime today, lol, well you should see me walk! Ha ha ha

10 rounds:
250m row
20 push ups
= 22:07 not impressive but for today, this was good.

Erin

Comment #365 - Posted by: in8girl at August 27, 2008 2:55 PM

Male 6-4 24 195
HSPU with one leg on 4' wooden sign of some sort and 30# KB (my mistake).

All others as Req: 19:18

Comment #366 - Posted by: Rich at August 27, 2008 2:58 PM

Opted for CF Calgary's WOD today; 2K row and 150 sit-ups in 12:17. Abs are ow.

Comment #367 - Posted by: gaucoin at August 27, 2008 3:04 PM

well....i found out i cant do everything except for a handstand pushup :) i guess i need to concentrate on my shoulders! maybe for time next time.

Comment #368 - Posted by: nate at August 27, 2008 3:04 PM

30yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round. Dumbbell swing 20lbs x 5-5 30lbs x 5.

30 HSPU: 3 negatives against wall, 27 with feet on rack
40 Pull-ups
50 55lb Dumbbell swings, done with 30lb and 25lb dumbbell held together perpendicular
60 Sit-ups
70 Burpees

Time: 24:59
Foam roll after

Comment #369 - Posted by: Sesoku at August 27, 2008 3:05 PM

as rxd 19:32
m 30/180/72"

Comment #370 - Posted by: water at August 27, 2008 3:07 PM

44/m/238
set @ x1/2 (but, hey, it's only week 2)
14:47

Comment #371 - Posted by: BrettMFD at August 27, 2008 3:07 PM

24/m/250

as rx'd

28:14

Comment #372 - Posted by: FSO P at August 27, 2008 3:10 PM

40/m/72/175
as rx, self assist on hspu & pu
18:42

Comment #373 - Posted by: Derek at August 27, 2008 3:11 PM

23/149

WOD as rx'd

17:06

Comment #374 - Posted by: Travis H at August 27, 2008 3:13 PM

Time: 14:52 Burpees almost took half of the workout time. They were very demanding.

Comment #375 - Posted by: J Rok at August 27, 2008 3:17 PM

m/21/145/5'10"

1 mile warm up run

20 Handstand push-up progressions
25 Pull-ups
30 Kettlebell swings, 45lb
35 Sit-ups
40 Burpees

time - 10:27 (not including run)

pull ups and burpees killed me on time

Comment #376 - Posted by: Alberto V at August 27, 2008 3:20 PM

M/30/6'/200
As rx'd 18:25

Comment #377 - Posted by: tom at August 27, 2008 3:22 PM

21/160/M

14:13

GO SOX!

Comment #378 - Posted by: J-ROD at August 27, 2008 3:23 PM

14:48 as prescribed

m/165#/26

Comment #379 - Posted by: Johnny Donut Stix at August 27, 2008 3:23 PM

28/m/185

22:22 as Rxd

Comment #380 - Posted by: Will at August 27, 2008 3:28 PM

F/37/141ish/5'4"
Did CFE workout at lunch and this after work:

Pack:
20 Handstand push-up feet on wall
25 Pull-ups
30 Kettlebell swings, 1 pood
35 Sit-ups
40 Burpees

women 25# dumbbell

15:03

Some guy was trying to help me do pullups as I'm kipping away.
Did have a hard time starting the first set of kips after those hspus!

Comment #381 - Posted by: Camille at August 27, 2008 3:29 PM

19:47

Comment #382 - Posted by: Isaac_OKC at August 27, 2008 3:31 PM

M/31/170

Time : 16:52
Did the HSPU on a box the rest as Rx'd

Comment #383 - Posted by: GPerron at August 27, 2008 3:33 PM

F/25/128#/68"

As rx'd 35lbs on swings.
22:30

Comment #384 - Posted by: Mini_OKC at August 27, 2008 3:33 PM

29 yom, 180 lbs


19:35 as rx'd

Comment #385 - Posted by: Jeff Weltmer at August 27, 2008 3:34 PM

20/m/178lbs

first time back after a 2 week break
As Rx'd

16:25

Comment #386 - Posted by: Andy @ UT at August 27, 2008 3:35 PM

Did yesterdays WOD today. Results posted there. Hope to get to todays this evening.

Comment #387 - Posted by: Vince S at August 27, 2008 3:37 PM

M/31/5'4/150
Subbed 75lb Mil Press for HSPU's and 35lb swing DB for Kettlebell swings. Burpees starting to feel easier, guess the WOD's are working.

Comment #388 - Posted by: Team-G at August 27, 2008 3:39 PM

F-32-115

*warmup : 5km

WOD : 19:57

Comment #389 - Posted by: Sarah-Lee at August 27, 2008 3:44 PM

23:37 done as chipper
HSPU's to focus pad
first day back from NY

Comment #390 - Posted by: Kyle A. at August 27, 2008 3:48 PM

30 HSPU - subbed 30 Pike push-ups
40 Pull-ups - subbed 40 jumping pull-ups
50 1.5 pood KB Swings - subbed 55# DB swings
60 Sit-ups - feet anchored, military style sit-ups
70 Burpees - as rxed

18:51

Comment #391 - Posted by: Rubberbandman 6'7''/195/27 at August 27, 2008 3:51 PM

Amazingly we did this one at our facility yesterday. I wished I had a chance to do it and sure enough it's here today!!

18:49 as Rx'd

Sad day for HSPU's. Took me over 3 minutes and normally those are a strength. Burpees suffered from lack of push strength too. Apparently I'm finding a new weakness of mine. Time to hit it head on! Good thing we just started our 100 day burpee challenge.

I went and challenged the Tactical Police PARE right after this one. Passed easily but legs were toast. I'm going to have to do that one again and prepare for it. I know I can get the record on that one!

Comment #392 - Posted by: CHAD-ETOWN (27/5'11"/172) at August 27, 2008 3:51 PM

M/39/220/73

NO CFWU
WOD as Rx with exception

Did he WOD in the trailer park:
Tried a HSPU with parallelettes...not even close...So i elevated my feet on the spare tire mount of my trailer (~4 ft off ground) and did pushups with parallelettes = 30 pushups
ran 400 meters to nearest pullup bar and did 40 pullups (broken sets, 10,10,5,5,5,5) = 40
ran 400 meter back to trailer for medicine ball swings (20#) = 50
Situp with feet anhored under fender of car = 60
Found open area close to trailer. Did Burbees = 7...that's right seven..I was sucking for those seven and I was counting on the law of diminishing returns...form sucked, time sucked, energy level sucked, strength sucked....Even my intestinal fortitude sucked..and tried to come up with Mr. Pukie. All in all, I am pleased with it considering it was my first...And the idea that there is only way to go with my performance on this one...That is up.

oh yeah, my time was 22:00

Ciao for now
Gene

Comment #393 - Posted by: Gene at August 27, 2008 3:52 PM

As RXd 18:13. Burpees killed me on this one, they took up most of my time.

Comment #394 - Posted by: Andrew D. M/21/5'9"/154 at August 27, 2008 3:52 PM

Why, oh why, do these brutal workouts have to end with burpees?!

30 1/4 depth HSPUs
40 Pull-ups
50 1 pood KB Swings
60 Sit-ups (hands to ankles)
70 Burpees

20:13

Comment #395 - Posted by: KWood (27/m/173#/6'3) at August 27, 2008 3:53 PM

25M/6'6"/240lbs

As rx'd: 15:15

Comment #396 - Posted by: Raze at August 27, 2008 3:53 PM

There were two extra tough workout cycles a while back that I don't think I ever fully recovered from. So I forced myself to scale down another workout to help my body rest a little. I'm also going to take the next WOD cycle off and hopefully I'll feel 100% again by Monday's WOD.

Bench 175lbX30; 40 strict pullups. 13:35. Started with a set of 10 on the bench but died quick on that one down to sets of 3 at the end. Took forever. Normally I would have been able to do 3 sets of 10 at that weight. Then strict pullups, which surprisingly were much less taxing than kipping. I could only do so many until muscle failure, then rest, then more until muscle failure, then rest, etc. No sweating or even breathing hard...or blisters and torn hands.

Comment #397 - Posted by: ecp2 at August 27, 2008 3:54 PM

M/48/151

30 HSPU (toes on Smith)
40 PU
50 KBS (35# DB = 1 pood)
60 Sit-up (unanchored)
70 Burpee (PU)

15:35

Comment #398 - Posted by: bingo at August 27, 2008 3:57 PM

18:19, Pull Ups were chest to bar, everything else as prescribed.

Comment #399 - Posted by: Savs at August 27, 2008 3:57 PM

David
M - 33 - 5'10" - 180# BW

DROM Warm Up

WOD as rx'd: 33:34

Notes: HSPU killed my time. However, I am proud to have finished this all as rx'd!

Comment #400 - Posted by: David - Chatt, TN at August 27, 2008 3:58 PM

27/m/181

As rx'd
17:49

Comment #401 - Posted by: R_Spad at August 27, 2008 3:59 PM

Puppies:
15 Handstand push-up progressions
20 Beginner pull-ups
25 dumbell 17 kg
30 Sit-ups
35 Burpees

time 12:15

the burpees were killing ones. my legs feels like burning so i toke 3 times a little rest.

m/36/104kg/196 CF since june 2008
the Netherlands


Comment #402 - Posted by: erik at August 27, 2008 4:01 PM

my lower back was killing me today and the burpees may have been the straw that broke the camels back. i hope tommorrow is a rest day... anyway enought whining, i got throught the hand stand pushups(with feet on wall), the pullups(with last 25 being jumping pullups), the DB swing, the situps and only 20 burpees, time was 24 minutes...

Comment #403 - Posted by: tom at August 27, 2008 4:05 PM

Anthony (M/29/168)

12:56

Slower than expected - especially after I saw Speal's time ... damn you!

Comment #404 - Posted by: Anthony Bainbridge - CrossFit Fredericton at August 27, 2008 4:06 PM

Woof...if only my times could match my enthusiasm

only variation was a 35# db

repetitions the same, no kipping

24:57

Comment #405 - Posted by: Nino at August 27, 2008 4:06 PM

30 Shoulder Press Pushups
40 Pullups
50 Dumbbell Swings with 35lbs.
60 Situps
70 Burpees (last 35 without pushup or jump)

24+ minutes.

Comment #406 - Posted by: sbvaneria at August 27, 2008 4:10 PM

31/F

22:03

HSPU - Negatives
55# DB swings
Burpies - jump and clap above head

Comment #407 - Posted by: shelfin at August 27, 2008 4:16 PM

Puppies version @ 14 minutes:

15 Handstand push-up progressions
20 Assisted pull-ups (sitting indian style -- chin to bar, butt to floor.
25 Kettlebell swings, 9 lb kettlebell
30 Sit-ups -- full roll-ups touch toes to hands on floor over head.
35 Burpees -- only broken set 10,10,8,7 -- knees to floor on push-ups.

I love burpees!

;-,)

Comment #408 - Posted by: Helen F/5'7"/128 lbs/39 yo at August 27, 2008 4:16 PM

As rx'd. 32:26

3rd week of Xfit, 33/6'6"/336

Comment #409 - Posted by: mullinga at August 27, 2008 4:16 PM

28:38 Finished hspu got a call did pull ups @ sta 9 back to 5 and finished.

Comment #410 - Posted by: CRussell at August 27, 2008 4:17 PM

22-226
wod as rx'd
20:58

Comment #411 - Posted by: Sam L at August 27, 2008 4:17 PM

(M, 38, 199 lbs)

HSPU: Bent @ waist, feet on ledge
Time: 24:15

Warmup: 1 mile run, carrying 20# DBall every 200M

Comment #412 - Posted by: Dave at August 27, 2008 4:18 PM

24/m/195
as rx'd but feet on walls for hspu's

20:15

the burpees kill me every time

Comment #413 - Posted by: Dave at August 27, 2008 4:19 PM

33 yom 225 bwt

bike 10 miles
wod
30 hspu's to 3 inch pad
40 pu's broken
50 55lb db swings
60 situps
70 burpees
time: 24:06

bike 10 miles

Comment #414 - Posted by: brian t at August 27, 2008 4:19 PM

F/31/5'5"/118
As rx'd
12:08

(HSPU's unbroken, pull-ups broken into 25/15, KB swings broken 25/25, sit-ups anchored and unbroken,burpees broken 30/5/5/10/10/10)Was shooting for sub 12

Practiced snatch technique after. Tired.

Comment #415 - Posted by: Gillian Mounsey at August 27, 2008 4:19 PM

29/f/114

17:11

sub scap tendonitis still causing me pain, radiates to bicep so i took it slow on pretty much everything, suprisingly swings hurt the most, then burpees.

pre: wux2 -hspu, dips and pull-ups
post: ghd sit-ups

body is fried from this cycle

Comment #416 - Posted by: nadia shatila at August 27, 2008 4:23 PM

Billy:

I'm guessing that you have a...maybe ever so slightly protective wife like I do...and maybe she read your posts today. I understand completely. My better half (or better 95% like Bingo would say) wouldn't want me chatting with a firecracker like AllisonNYC either :-)

Anyway don't sweat it brother, we all know you're a stand up guy.

Comment #417 - Posted by: Playoff Beard at August 27, 2008 4:24 PM

18min
rx'd besides using 2 pood for swings

Comment #418 - Posted by: kris kepler at August 27, 2008 4:26 PM

as rx'd:

21:21

Comment #419 - Posted by: Mason at August 27, 2008 4:27 PM

32yom@195lbs
20:39

Comment #420 - Posted by: Ryan at August 27, 2008 4:29 PM

didn't time this very well... somewhere around 25 minutes i think though.

did 30 hspu's from a headstand position... hurt the neck at one point.

had to do pullups from a seated position, bar probs

everything else as rx'd... broke burpees up into sets of 10... they still suck!

good wod, need no up my intensity over all though

Comment #421 - Posted by: runDRD at August 27, 2008 4:30 PM

45/76"/190

subs:

95# pushpress
1 pood KB swing

27:26 (incl 13:11 on burpees - note - try Tabata burpees next time)

Comment #422 - Posted by: Pete - Decatur, GA at August 27, 2008 4:33 PM

27/m/177

hspu to abmat, anchored sit-ups

23:42

burpees killed about 9 minutes

Comment #423 - Posted by: Jarod Kastning at August 27, 2008 4:34 PM

Slow with hspus, everything else decent.

26:48

Comment #424 - Posted by: Smithy/m/48/5'10"/165 at August 27, 2008 4:35 PM

20:16, done at st. 5. Finished pullups, got a call and had about a 45 min. break. That definitely helped. 44 KB's straight, burpees sucked. Still have to hang feet for HSPU's.

Comment #425 - Posted by: ScottMacArthur at August 27, 2008 4:38 PM

19.14 (4.03, 2.47, 2.52, 2.16, 7.15)
Burpees rule!

SU w abmat, hands across chest, feet anchored

Comment #426 - Posted by: Apolloswabbie 6'2" 205 44 yoa at August 27, 2008 4:38 PM

19.14 (4.03, 2.47, 2.52, 2.16, 7.15)
Burpees rule!

SU w abmat, hands across chest, feet anchored

Comment #427 - Posted by: Apolloswabbie 6'2" 205 44 yoa at August 27, 2008 4:38 PM

17:30 as rx'd

Comment #428 - Posted by: Intent at August 27, 2008 4:41 PM

Just did Crossfit with my daughter for the first time. I was so proud of her I forgot to set the timer for me!

Modified the HSPU and almost puked on the burpees...

You guys are doing an awesome job with Crossfit Kids, we're gonna head over there now so Erin can post her first time!

Comment #429 - Posted by: Joe H_23/72'/175# at August 27, 2008 4:42 PM

As Rx'd

15:53

Burpees killed me.

Comment #430 - Posted by: Kasey Gandy at August 27, 2008 4:42 PM

Jodi (F/29/109)

30 HSPU
40 Chinups
50 KB Swings, 1.5 pood
60 Situps
70 Burpees

Time: 20:55

I'm totally happy with this. HSPUs felt awesome, chinups were two sets of 20, swings felt great and so did situps...but then came the burpees. I got through them but it was rough. Stupid tired arms. haha!

Comment #431 - Posted by: Jodi Bainbridge - CrossFit Fredericton at August 27, 2008 4:43 PM

M/20/186

13:44

rx'd

Comment #432 - Posted by: Cory at August 27, 2008 4:45 PM

M/27/6'0/180

35:06

negative jumping pull-ups
HSPU's knees on 24" box

everything else as rx'd

Comment #433 - Posted by: C.W. Bell at August 27, 2008 4:51 PM

38/M/176/6'1"

16:09 (62lb KB)

Disappointed in the time to do the burpees.

Comment #434 - Posted by: Jay M. in SC at August 27, 2008 4:53 PM

m/23/140

as rx'd: 18:47

The swings were heaving for me and took a long time. The swings and burpees were about 15min of the WOD. Nice one!

Comment #435 - Posted by: Brian at August 27, 2008 4:53 PM

13:23

I have a love hate relationship with burpees they're so effective, but just plain suck. Broke up pullups into two sets and burpees into three.

Comment #436 - Posted by: Juggernaut at August 27, 2008 4:54 PM

m/24/6'1/216

used 55# db for swings
otherwise as rx'd

22:39

Comment #437 - Posted by: TGS at August 27, 2008 4:54 PM

28:13

HSPU (Full ROM Parallettes, but with feet on bar in squat rack. body @ 90 degrees, legs bent at hips @ about 45 degrees to parallettes.

GHD Situps

Came close to meeting Pukie around 50th burpee.


Comment #438 - Posted by: Ronnieboy at August 27, 2008 4:57 PM

cfwux2
burgwux2

30 hspu (assisted)
40 pullups (broken 10,5's3'2's)
50 kb (50#)
60 situps unhooked
70 burpees

25:24

Comment #439 - Posted by: marty c 6'/m/235 at August 27, 2008 4:58 PM

M/41/140

12:58 Rx

CFNF

the burpees killed me today

Comment #440 - Posted by: BigEd at August 27, 2008 4:59 PM

m/28/195

wow! this is a great workout. i've been practicing my hspu so that helped. but who the hell practices burpees?!

as rx'd: 18:04

Comment #441 - Posted by: mackey at August 27, 2008 4:59 PM

20:16 hspu took way too long

Comment #442 - Posted by: arivgt010 at August 27, 2008 4:59 PM

16:39 as rxed
Burps HARD!

Before the workout I was pushing Rocketman Ronnie through the WOD. The look on his face when he was doing the Burps could have stopped bullets. The shear pain and agony that only he can weep was on full display. I could only look for a min or two before my heart sank and felt like throwing up. This was my motivation before I began the WOD. Just glad I got through it!
Thanks Rocket

Comment #443 - Posted by: KSC at August 27, 2008 5:00 PM

m/36/195

as rx'd

25m7s

Comment #444 - Posted by: Rich K at August 27, 2008 5:08 PM

HSPU to 5" off ground almost there.
55# dumbbell KBS
other as rx'd

20:08

37m/5'10"/171

Comment #445 - Posted by: KevinL at August 27, 2008 5:08 PM

as rx'd: 21:11

So Im 26/190/male and thought I was still in good shape untill I started doing crossfit... I love seeing people older and yall females kick my butt in the workouts. It is really motivating and keeps me working hard. Great job and keep it up!

Comment #446 - Posted by: AXE at August 27, 2008 5:10 PM

45/f/130

30 hspu's -1/2 down
40 pull ups- all kipping
50kb swings w/ 48# concrete filled huggy's container
60 sit ups- unanchored
70 burpees
18:51

later:
15 ring dips broken into 5's

Comment #447 - Posted by: gina johnson at August 27, 2008 5:11 PM

24/m/5'8"/190 lbs

Great workout today. My time was 18:41, and the burpees ate my lunch, as usual. However, an amazing thing transpired. I always do HSPU with my feet on the wall. Today, for some reason they kept coming away from the wall, and I started doing them free-handstanding, just a few at a time. My range of motion is still about half what it should be, but the wall is becoming less of a necessity. Still looking forward to the day when I can lose the wall altogether!

Comment #448 - Posted by: Josh@OU at August 27, 2008 5:14 PM

Maximus - #343

I was in total agreement with Bob on his points, but you certainly set me straight with your counterpoints.
Honestly -- good arguments and good logic. I'm glad to have found something truly worthwhile amidst some of these "suspect" WOD times and periodic tiring banter.

Comment #449 - Posted by: Mark at August 27, 2008 5:15 PM

15:31

Comment #450 - Posted by: Neil 155/M/20 at August 27, 2008 5:15 PM

18:45

legs are so fried from this cycle

Comment #451 - Posted by: Brett_nyc at August 27, 2008 5:17 PM

BW 174

as rx'd

13:38

Comment #452 - Posted by: Eric O at August 27, 2008 5:18 PM

as rx'd 24:02

Comment #453 - Posted by: baker-b at August 27, 2008 5:22 PM

42/M/145

11:54

Comment #454 - Posted by: mitch at August 27, 2008 5:24 PM

as rx'd

18:02

spent a better part of 6 mins on the HSPU alone. Those are definitely still a weakness.

Comment #455 - Posted by: Jim S. 23/M/5'10/160 at August 27, 2008 5:24 PM

m/46/6'2"/214

Scaled to pack
hspu progressive 20 broken set 20
pullups broken set 25
kb swings #35 30
unanchored sit ups 35
burpees broken set 40

14:10

Comment #456 - Posted by: elroy at August 27, 2008 5:31 PM

37/m/5'11/160

20 Handstand push-up, feet on 5ft bar
25 Pull-ups
30 Dumbell swings, 30#
35 Sit-ups
40 Burpees
9:32

Comment #457 - Posted by: epicurius at August 27, 2008 5:37 PM

30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees
Nose to mat on HSPU
Chest to bar on pull ups.
19:50

Comment #458 - Posted by: Jeff at August 27, 2008 5:39 PM

What a freaking waste of space I am. I forgot to do my kettlebell swings!!! Its one of my favorite crossfit exercises too! Other then my retardation, as Rx'd and only on my 10th day of Crossfit.
21:49

Its bothering me so much Im thinking about going back to the gym to give it another go, but Im not sure my body would make it through.

Comment #459 - Posted by: Jeff_IN at August 27, 2008 5:39 PM

Male/165lbs/5'6"/30yo

HSPU: sets of 5
PU: 20,15,5
KB Swings: 25,20,10
SU: 60
Burpees: sets of 10

1 hour, maybe 2

Comment #460 - Posted by: 52ski at August 27, 2008 5:43 PM

Does anyone out there know where I can get a pair of Adidas, or Nike O-lifting shoes.....new or used, size 11.5 or 12.

Thanks

Comment #461 - Posted by: Calvin at August 27, 2008 5:45 PM

30/m/200

20:35 modified

HSPU with feet on stack of jump boxes.
all other exercises as rx'd.

Comment #462 - Posted by: SAT at August 27, 2008 5:46 PM

19:20

1 pood KB
everything broken except sit-ups

Comment #463 - Posted by: Ann-TPark 33/F/135 at August 27, 2008 5:46 PM

F/21/5'8/140

30 HSPU
40 Pull Ups
50 Kb Swings
60 Sit Ups
70 Burpees
(Band HSPU, Ring Pull Ups, 35# Kb)

17.48

Good workout, I couldn't do reg. pull-ups because my hands are recked so I did ring pull-ups which was a good challange. I also have yet to do a HSPU so I did it with the bands. Thanks for the WOD!

Comment #464 - Posted by: Chey-dogg at August 27, 2008 5:51 PM

30 HSPU, full ROM, feet on rack at chest level, reps unbroken
40 Pullups, kipping sets of 10-10-5-5-5-5
50 1.5 pood KB Swings, subbed 63 40# DB swings, sets of 23-20-20
60 Situps, unanchored, sets of 30-20-10
70 Burpees, suck-suck-suck, yay burpees!!, sets of 10

Time: 24:39, over half of that was burpees
Max HR 179, Avg HR 153, empty stomach

Thanks Coach!

Comment #465 - Posted by: FFChad_M/37/6'1"/215 at August 27, 2008 5:53 PM

Warm-up: 5 min on C-2 rower

Scaled to Brand X "Pack"

For time:
20 HSPU (feet on 12" box, unbroken)
25 jumping pull-ups (15-5-5)
30 KB swings, 25# (unbroken)
35 sit-ups (strict military, unbroken)
40 burpees (8 sets of 5)

Time 13:50 (had HSPUs, pull-ups, KB swings, & sit-ups done in 5:46--burpees just kill me)

Temp 83.8 deg F

F/59/5'6"/131

Comment #466 - Posted by: BarbJ at August 27, 2008 5:56 PM

hspu putting feet on weight rack
1 pood for kb swings

20:15

Greenville, Sc
f/5'8/142/28

Comment #467 - Posted by: wendi at August 27, 2008 6:03 PM

"Puppies" for time:
15 HSPU
20 Pullups
35 db swings- 20# (Supposed to be 25-short-term memory loss).
30 Situps
35 Burpees (broken in sets of five)
14:29

Comment #468 - Posted by: peejay2 at August 27, 2008 6:05 PM

m/19/143#
as rx'd 11:14

Butterfly kipping pull ups

Comment #469 - Posted by: Michael@St.Norbert at August 27, 2008 6:06 PM

As Rx'd 14:05
Did this in my new apartment at school. No kipping on the doorway pull up bar.

Comment #470 - Posted by: max niemiec at August 27, 2008 6:08 PM

30 HSPU to 4"block
40 Pullups
50 75# DB swings
60 situps, feet anchored, hands behind head
70 burpees

19:54

Comment #471 - Posted by: Rory Mac at August 27, 2008 6:08 PM

HSPU's with feet on power rack
sub'd 50lb db swings for KB swings
19:20

Comment #472 - Posted by: SRH at August 27, 2008 6:15 PM

30 hspu 6:53 very weak
40 pullups 4:10
50 55# db swings 2:19
60 situps 2:18
70 burpees 10:21

26:02

Comment #473 - Posted by: tom at August 27, 2008 6:17 PM

Did the front squat first, 2 hours later:
wod
hspu to 1 ab mat
1 pood Kb
21:06

Comment #474 - Posted by: Sue Ady at August 27, 2008 6:17 PM

34/M/185
50# DB Swings
16:56

31/F/120
40# DB Swings
20:07

Comment #475 - Posted by: Paul & Dawn K at August 27, 2008 6:18 PM

Wow....MR. PUKIE reared its UGLY Head....But when I awoke in my vomit from a short faint spell, I found out that it wasn't from a CF workout, but from watching Clinton and the Democratic National Convention! How Dare I !

Comment #476 - Posted by: do-b330 at August 27, 2008 6:18 PM

28 m 174 5'11"
as Rx'ed
17:20
Thought my legs were going to explode on the burpees because of the last 2 days.

Comment #477 - Posted by: brandonE at August 27, 2008 6:19 PM

Should be called "Eff them burpees"

15:06 as rx'd

Comment #478 - Posted by: J. Wade - m/23/230 at August 27, 2008 6:19 PM

CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC
CCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCC

As Rx'd
30 HS pushups
40 PU
50 (55# DB swings)
60 anchored situps
70 Burpees

15:00

Comment #479 - Posted by: cmh at August 27, 2008 6:20 PM

m/18/175/6'1"

crappy gym so
30 95lb shoulder press
40 150lb lat pull down
50 55lb swings
60 as rx'd
70 7x10

19:42

Comment #480 - Posted by: "J" at August 27, 2008 6:21 PM

wow michael #468....

if my math is right, that's one rep every 2.69 seconds (someone can check me on that). impressive. congrats if that's a legit time, my friend. i could never do that many burpees that fast.

Comment #481 - Posted by: Todd at August 27, 2008 6:21 PM

Tom: 15:30

George: 17:20

Comment #482 - Posted by: George 20/m/190/2 month in at August 27, 2008 6:24 PM

One day behind still-Front Squat 10 reps x 5 sets see Aug. 26th for details.

Comment #483 - Posted by: Rob Corson at August 27, 2008 6:26 PM

As rx'd - 18:45

doing great until burpee's 8:00 for first 4 exercises
10:45 for the burpees

Comment #484 - Posted by: JNC 34/180/6' at August 27, 2008 6:26 PM

m/19/156/5'9"

A little out of order, but:

60 sit-ups
40 pull-ups (non-kipping)
50 55# db swings
30 hspu
70 burpees

28.50

Comment #485 - Posted by: JohnFahn at August 27, 2008 6:30 PM

27/m/185

14:09

Comment #486 - Posted by: ellis at August 27, 2008 6:31 PM

31:00

Comment #487 - Posted by: aloomis1 at August 27, 2008 6:33 PM

#448 Mark

Why do you say "suspect" WOD times? I'm quite impressed with some of them and would love to personally witness them for pure motivation, but don't really get the skepticism. I'm 38, and was very disappointed in my time of 16:09, so I'm not at all surprised to see some of the elite and more youthful athletes smoke my time. I say great work fellow CrossFitters, and thanks for the motivation to go harder next time!!

Comment #488 - Posted by: Jay M. in SC at August 27, 2008 6:33 PM

29/m/218

17:02

Comment #489 - Posted by: Matthew at August 27, 2008 6:38 PM

21/m/5'11''/185

16:15 as RX

Comment #490 - Posted by: Jeff Mullins at August 27, 2008 6:45 PM

20:00

not a great day; feeling drained

Comment #491 - Posted by: narco at August 27, 2008 6:49 PM

Had to save the burpees for last. Pretty sure that drained everything out of me.
28:12

Comment #492 - Posted by: Chuck at August 27, 2008 6:55 PM

Man I feel like a wimp. The burpees were the toughest part. 32:56 as rx

Comment #493 - Posted by: Chris G. at August 27, 2008 6:58 PM

39/f/5'6"/115

16:05

30 hspu (feet against wall)
40 pull-ups (non-kipping)
50 20# db swings
60 sit-ups (unanchored)
70 burpees

Comment #494 - Posted by: randi at August 27, 2008 7:00 PM

M/5'10"/175 lbs/ age 20

17:53

Wrist still a little too weak for HSPU's. i did about 10 good ones then finished out the rest by going about half way down. other than that this was a fun one. i did pretty good on burpees broke set: 25-15-15-15.

Comment #495 - Posted by: DA at August 27, 2008 7:06 PM

M/5"11"/165
24:46 HSPU's were likely too shallow.

Comment #496 - Posted by: Neil in Lakeland, Florida. at August 27, 2008 7:10 PM

14:05, with C2B pull-ups. That caused major problems for the KB swings. Burpees were faster than expected - 5:30ish.
Good work today savs...it will come.

Comment #497 - Posted by: OPTbro at August 27, 2008 7:10 PM

23:39

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1 pood
60 Sit-ups
70 Burpees

Comment #498 - Posted by: Alfie at August 27, 2008 7:10 PM

m/34/180

WOD as RX'd

24:58

Comment #499 - Posted by: HF11 at August 27, 2008 7:18 PM

25:32 w/ assisted hs pushups

Comment #500 - Posted by: yaterhater at August 27, 2008 7:24 PM

M/38/6'5"/263lb

16:27
Sub'd and scaled:
30 - 75# strict shoulder presses
40 - 90# bent-over rows (45lb dumbbells)
50 - 35# kettlebell swings
60 - abmat situps
40 - very slow burpees

I Sub'd and scaled a lot, but thought my time would be much worse. slow and steady progress, but feeling good about it.

Comment #501 - Posted by: Chris R at August 27, 2008 7:25 PM

13:47 as rx'd

pull ups unbroken

Comment #502 - Posted by: MarcusG 5'9" 170 at August 27, 2008 7:28 PM

M/44/5'11"/196

27:36
HSPU--barely did 4 then switched to seated dumbell press(40# each arm),
55# dumbell for KB swing

Comment #503 - Posted by: Ken at August 27, 2008 7:28 PM

1 mile run warm up

as Rx'd
19:59

10 minutes to do the first 4 sets and 10 minutes to do the burpees. I hate burpees.

Chris

Comment #504 - Posted by: Chris H_32_M_175 at August 27, 2008 7:32 PM

20:45

Comment #505 - Posted by: JETT at August 27, 2008 7:32 PM

32/F/5'4"/130

Shoulders are fried from these last couple cycles. Good grief. HSPU to single abmat took 10 mins... otherwise probably would have finished sub-20 ...

29:24

Comment #506 - Posted by: Shana A. CrossFit East Decatur at August 27, 2008 7:34 PM

M/23/170lb

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

As rx'ed 15:17, the burpees was the killer, but the burpee challenge has helped me with my performance with the burpees!

Comment #507 - Posted by: Larry-CrossfitSuffolk at August 27, 2008 7:37 PM

3*CFWU

32:26
subbed and scaled

30 x HSPU, legs on a nearby bench
20x20 jumping pull-ups
10x10x10x10x10 35lb barbell swings
30x10x10x10 sit-ups
10x10x5x5x5x5x5x5x5x5x5x5x5 burpies

totally wiped from the last couple of days, wow just realized i did an extra five burpies...meh

Comment #508 - Posted by: Edward Stibick at August 27, 2008 7:44 PM

21:51

Hand stand push ups were touching to the top of the head. 6:00 minutes of total time. Miscounted pull ups and did 45.

Comment #509 - Posted by: Mark & Theresa at August 27, 2008 7:46 PM

subbed 95lb strict MP for HSPU
otherwise as rxed
26:03

Comment #510 - Posted by: blatz 30yom 6'3" 220lbs at August 27, 2008 7:46 PM

did HSPU w/ feet on bar

time: 32:21

Comment #511 - Posted by: jgebbie M/36/5'11"/204 at August 27, 2008 7:46 PM

M/26/155lb

32:31

I recently cut my long hair, so like Sampson, I've lost all my strength apparently. ;)

Comment #512 - Posted by: Jesse_Columbia, SC at August 27, 2008 7:48 PM

35# KB

23:15

Comment #513 - Posted by: NannysBoy at August 27, 2008 7:50 PM

F/33/115

Finished everything but burpees in 10:38...burpees killed me though. Total time after burpees was 21:23. Obviously they need work.

Comment #514 - Posted by: Spy at August 27, 2008 7:51 PM

18:30 as rx'd

Comment #515 - Posted by: V.C. Llewellyn M/30/6'/187# at August 27, 2008 7:54 PM

19:47!!! Wow, great workout! I didn't have access to a kettlebell, so I used a 40lb dumbell (not quite 1.5 pood) and followed the technique taught in the demo in the video's section. I know it's wierd, the closer I am to puking the more I like the exercise, but, hey, there it is. Loved this one!

Comment #516 - Posted by: Matt at August 27, 2008 7:58 PM

M /22 / 5'4 / 146 lbs.

Time: 18:44

Comment #517 - Posted by: mjpenna at August 27, 2008 7:58 PM

As rx'd except 35lb KB swing 29:23

Comment #518 - Posted by: BPemberton at August 27, 2008 8:00 PM

22/m/175

21:47 As Rx'd

was hoping for under 20, damn you burpees

Comment #519 - Posted by: Cass at August 27, 2008 8:05 PM

Can't do it today. At work for 24hrs with no time to workout. Going to have to wait until tomorrow (rest day) and make it up. I can't wait...it pays to be a winner!

Comment #520 - Posted by: Jeremy at August 27, 2008 8:08 PM

m/30/6/225

33:33

Burpees were a killer for some reason. Finished the 1st 4 sets in around 21:00, but had nothing left! Modified hspu with my feet on a 2ft box and bending at the waist.

Comment #521 - Posted by: Andy A at August 27, 2008 8:14 PM

29:51

Hand Stands Push Ups were weak

Comment #522 - Posted by: David Blumberg at August 27, 2008 8:14 PM

M/35/172
Bozeman, MT

22:08 (HSPU using 24" bench)

Comment #523 - Posted by: RyanD at August 27, 2008 8:22 PM

16:08

My first four HSPU were decent, my heels tapped the wall and I tried to pull away and stay static while pressing up. The next two looked bad, then I turned around and leaned w/ feet touching wall and knocked them out.

The Burpees kicked my rear...

Comment #524 - Posted by: Doyle 35/m/5'9"/155 at August 27, 2008 8:23 PM

M/24/5'10"/160

As addendum to my previous post, decided to supplement with the gymnastic WOD from http://www.drillandskills.com/wod.

CFWU x 1 (PUs and dips on rings)

21/18/15/12/9/6/3 1.5 pood kb swings and pullups

Subbed kb for 55lb db. Time estimated on wall clock.

25 min.

Definitely felt it from the posted WOD at noon. Callouses were hurting pretty good after 2nd round, which slowed me on the PUs (anticipating the rip, I think). Midway through 4th round, ripped two callouses on right hand and the next round ripped one on the left. After they ripped, I sped to the finish. Always appreciate this sort of experience, since that's generally a good indicator that I'm doing it right :P. Only broke up the db swings on the 2nd round and the kip felt better today than before, so improvements abounds.

Take care, and I look forward to being back on Tuesday!

Comment #525 - Posted by: R.Lee_Seattle at August 27, 2008 8:24 PM

38m 185
17:50 as rexxxxed
i have to admit, tho, that my handstand pushups are pretty bad. Also, i do not dig the barfies.

Comment #526 - Posted by: dmic at August 27, 2008 8:26 PM

As Rx'd
12:28
A little more burpee practice and I'll
see you guys in Cali next summer.

Comment #527 - Posted by: Blanks at August 27, 2008 8:28 PM

M/42/5'8"/160

Subbed 45#DB on swings due to sore shoulder.
11:48
70 burpees were a kick in the nuts!
www.crossfitredding.com

Comment #528 - Posted by: Kevin Suttmoeller at August 27, 2008 8:32 PM

M/18/135
22:25, need to cf consistently again..

Comment #529 - Posted by: vtam at August 27, 2008 8:34 PM

23:08

Comment #530 - Posted by: LF at August 27, 2008 8:37 PM

M/38/190/5'6"
Slow ass here.

Just shy of an hour - burpees to blame for probably half of that.

Couldn't do HS push ups. Well - maybe 2 or 3 - but my balance wasn't great.

Did dumbbell presses instead (weight total):
120 x10
140 x10
150 x5
160 x5

Pull-ups
10 x4 (alternating grip - all strict)

Swings (subbed 55 lb dumbbell)
25 x2

Situps (on ball)
20 x3

Burpees
Mother of God - this was the first time I ever did a burpee. They should be called Motherf***ers.
10 x7
Those SUCK. But I suspect they'll do great things over time.

Oh - note to self - never exercise right after dinner... especially bratwurst and sauerkraut. Kills yourself... and everyone around you.

Comment #531 - Posted by: Mike C at August 27, 2008 8:38 PM

m/29/5'11"/180 lbs

As rx'd 20:52

First time back at doing a WOD in a week or two.

Comment #532 - Posted by: cowboyd at August 27, 2008 8:44 PM

RX'd 20:44

Comment #533 - Posted by: Dave at August 27, 2008 8:45 PM

Max @ #340/343...

Nice stats. You do surpass him in most lifts. Of course, Twight trains very close to his goals in climbing and cycling which would account for his 150lb bodyweight and sacrifice of carrying less muscle weight for greater endurance, climbing ability. At any rate, you're both in good shape so I stand corrected with regard to my comparison comment.

I also liked your illustration that compared Crossfit to the works of Shakespeare but I'm gonna leave that alone. Instead of comparing Crossfit/GymJones to the arts, I'll simply say that Coach Glassman didn't invent the wheel, he just made a better tire. Is that a fair comment? I feel the same way about Twight. Tires both made of the same composition (which Crossfit developed first) but the treads are different. Is that an acceptable comparison? Read the Philosophy section on Twight's site - he says clearly that they ADOPT THEORIES and test and reach a concensus. When I look at the Schedule section of the Gym Jones site I don't see Crossfit theft. Prove me wrong. And if calling Twight a 'tool' makes you feel like a patriot, you need to get over yourself.

I do apologize if I hurt your feelings. I'm just trying to figure out what all the fuss is about - this isn't the first day i've seen anti-Twight comments. Personally, what I read from Twight is very motivational. But I follow Crossfit's WODs most days. So why can't we all just get along?

Comment #534 - Posted by: bobschmob at August 27, 2008 8:48 PM

Fitting for me to post under Mike C...
m/36/235/5'11"

Just under an hour
Run 3 miles of hills - 35:30

Assisted (higly assisted) HSPU's
Pull Downs
Swings with 50 lb DB
Mostly full Situps (w/ 7years son sitting on my feet and three year old hitting my belly with legos)
mostly full Burpees (Hurray for burpees!)

Done in 15:05

THEN
8 sets X 10 reps of 70# front squats 20 seconds rest(Had to make up for missing WOD a couple days ago.)

Walk around the block to get heart back in chest...
THIS WAS AWESOME!!!

Comment #535 - Posted by: Philly Mondo at August 27, 2008 8:51 PM

As rx'd:

15:11

Gotta love those Burpees.

Comment #536 - Posted by: Chris Holt at August 27, 2008 8:54 PM

As rx'd:

15:11

Gotta love those Burpees.

Comment #537 - Posted by: Chris Holt at August 27, 2008 8:54 PM

M/23/5'11"/190

20:41

ouch

Comment #538 - Posted by: Muffin at August 27, 2008 8:55 PM

m/30/170

as rxd

13:38

Comment #539 - Posted by: Sabre at August 27, 2008 8:57 PM

m/36/5'8"/185
19:10 the hspu were not full rom and I used a 55# Db for the KB swings

Comment #540 - Posted by: lawman698 at August 27, 2008 8:59 PM

33/M/222/6'3"

I did the Pack workout
20 HSPU were progression style feet on 4' box
30 PUll Ups were 15 kipping, 15 jumpimg
40 DB Swings with 50# DB
50 Situps were unanchored hands flat on floor
60 Burpees

32:50

Comment #541 - Posted by: Eric in PCB, Fl at August 27, 2008 9:01 PM

been sick made up 141 burpees yesterday so today's were tough

16m30s and halfway through burpees and coughed up a frog that hopped away across the gym

was still woozy at the grocery store 15minutes afterwards

trying to figure out where my time sink was though

Comment #542 - Posted by: Angelo at August 27, 2008 9:03 PM

subbed 135 shoulder press and had to drop to 115 for 30 and also used 55 db for swings.
34min and it was tough.

Comment #543 - Posted by: truknaldo at August 27, 2008 9:11 PM

One of the few I can remember that I didn't do as rx'd

10 HSPU + 35 pike push ups

Rest as rx'd

21.14ish, too frustrated to write it down before I left

Comment #544 - Posted by: russell - m/25/190 at August 27, 2008 9:13 PM

bwt:155

as rx'd...13:20

Comment #545 - Posted by: Ben CFC at August 27, 2008 9:16 PM

30 hspu w/feet on smith machine
40 pull-ups
50 1.5pood kb swings
60 sit-ups
70 burpees

30:27

Comment #546 - Posted by: Nicholas Burgett at August 27, 2008 9:18 PM

21:20
HSPU done assisted with high bar at gym
Did 75 burpees instead.
55 lb dumbbell

Comment #547 - Posted by: Josiah 25/m/180 lbs in FL at August 27, 2008 9:24 PM

bwt:169.5

as rx'd
20:30

Comment #548 - Posted by: Cory at August 27, 2008 9:36 PM

19:45 as rx'd

Burpees man....burpees.

Comment #549 - Posted by: a noble at August 27, 2008 9:52 PM

M/47/5"9'/170
1 Pood KB
unanchored situps

burpees destroy me every time.

25:30

Comment #550 - Posted by: Mike in RSM at August 27, 2008 9:53 PM

26:35

Used Ab Mat for situps.

Comment #551 - Posted by: TimDrake at August 27, 2008 10:07 PM

Did Murph today instead to make up. Not good. Stats are listed on the Murph day.

Comment #552 - Posted by: Fiman M/26/5'11"/211.5 at August 27, 2008 10:08 PM

32/M/180

16:02

Subbed 75 DU's for burpees.

Comment #553 - Posted by: JNEESE at August 27, 2008 10:12 PM

19:51 RX. Harder than I thought.

Comment #554 - Posted by: Maximus @ CF East Bay 41/178#/5' 8" at August 27, 2008 10:21 PM

For HSPU, feet were on the highest rung of the squat rack.

Time: 26:30

Burpees crushed me.

Comment #555 - Posted by: Jack - 22/M/161/5'10 - South Korea at August 27, 2008 10:24 PM

26/M/190/6'2

as r'xd

19:01

Comment #556 - Posted by: MG at August 27, 2008 10:25 PM

M/25/170/6'0

As Rx'd

18:13

Comment #557 - Posted by: rs10s at August 27, 2008 10:45 PM

47/M/190/5'11"

30 hspu w/feet on smith machine
40 pull-ups
50 1.5pood kb swings
60 sit-ups
70 burpees (Gotta love those Burpees)

21.50

Comment #558 - Posted by: John Calgary at August 27, 2008 10:48 PM

27 yom 177lbs

21:00

assisted HSPUs
chest to bar pullups

Comment #559 - Posted by: TMar at August 27, 2008 10:49 PM

29/m/140/5'7

sub 1 pood kettlebell everything else as it should be.

time 13:00

I felt relly good today.

Comment #560 - Posted by: gerard mcauliffe at August 27, 2008 11:31 PM

18:33 Still soar from monday!

Comment #561 - Posted by: Josh at August 28, 2008 12:01 AM

16:58 as Rx'd

Man I hate Burpees

Comment #562 - Posted by: Michael Wallace at August 28, 2008 12:04 AM

BW 70kg
21.23
as rxed

Comment #563 - Posted by: Adc (CrossFit Sydney) at August 28, 2008 12:05 AM

Add on
HSPU off parreletes
Kippers
24kg American swing
GH Sit Ups
Buppees to 8ft touch

Comment #564 - Posted by: Adc (CrossFit Sydney) at August 28, 2008 12:09 AM

Did Front squats and Chipper
Squats: 45(warm-up)-75-80-75-65
Chipper:
15-20-25-30-35 15 min.
Forgot the workout and did 20 pushups then had to go back and do 20 pull ups.

After WOD: Ran 800m, 40 crunches, 10 pushup

Comment #565 - Posted by: Jeremy 20/M/6'1"/172 at August 28, 2008 1:07 AM

HSPU
Band asst Pull ups
1 pood kettle bell
Sit ups
Burpees (knees on ground for Push ups)

Time 21 min 19 sec

Good fun. Starting to get use to burpees they don't scare me as much as they use to.


Comment #566 - Posted by: Elaine - Scotland at August 28, 2008 1:16 AM

10-20-30-40-50 in 18:52.
Next time: 20-30-40-50-60 and deeper on the handstand pushups.

Comment #567 - Posted by: AllanH at August 28, 2008 1:51 AM

Day behind with everything this week.

30 HSPU heels hooked on smith machine
40 Pull Ups
50 24KG Dumbell swings
60 Sit Ups
70 Burpees

19:56

Comment #568 - Posted by: Neil Wilson at August 28, 2008 2:50 AM

21:30

Comment #569 - Posted by: TomO 42/m/200 at August 28, 2008 2:52 AM

30 jackknife pushups
40 jumping pullups
50 55# dumbbell swings
60 situps
70 burpees

43:36

Comment #570 - Posted by: Goat at August 28, 2008 3:05 AM

Good workout, pretty fun. I underestimated it a little but got it done. I need to get a little better at handstand push-ups.

20/M/175/5'10"

20:27

Comment #571 - Posted by: dustin at August 28, 2008 3:38 AM

As rx'd--36:20.

First time doing HSPU's....took 11:00 just for them.

Worked out indoors today, which was a treat.

Temp at 29 Palms: 105
Temp in gym: cooler than that

Comment #572 - Posted by: pb 37/m/71"/185 at August 28, 2008 3:45 AM

male/39/6'0"/195

30 HSPU heels hooked on smith machine
40 Pull Ups
50 55lb Dumbell swings
60 Sit Ups
10 Burpees...then knee pain

Finished up with jump rope...Next time I will break down the burpee into pushups & squat jumps...getting my knees too far forward of my toes causes exterior knee pain. Any suggestions?

Comment #573 - Posted by: Jeff H at August 28, 2008 4:21 AM

33 minutes

Will try the hand stand push ups next time!
Burpees were a bee atch!

Comment #574 - Posted by: Dave at August 28, 2008 4:40 AM

CFWU X 3
as rx'd 14:23

Comment #575 - Posted by: Augie 73 at August 28, 2008 4:44 AM

M/36/185

33:07

Comment #576 - Posted by: James at August 28, 2008 4:45 AM

Pack
20 HSPU
25 Pull Ups
30 35LB. KB Swing
35 Sit Ups - Roman Chair
40 Burpees
17:39

Comment #577 - Posted by: westxun at August 28, 2008 4:46 AM

Pack
20 HSPU
25 Pull Ups
30 35LB. KB Swings
35 Sit Ups - Roman Chair
40 Burpees
17:39

Comment #578 - Posted by: westxun at August 28, 2008 4:48 AM

M/27/5'11''/160

As rx'd, 11:58

HSPUs are not my friend

Comment #579 - Posted by: el Flaco at August 28, 2008 5:05 AM

m/31/230/68"

jumped rope 5 min

As Rx'd 20:32

bike 20 min

Comment #580 - Posted by: Jason at August 28, 2008 5:06 AM

M/40/180

As rx'd:

20:45

I thought for sure I would get this done in under 20, but the burpees killed me, like they always do.

More better faster

Comment #581 - Posted by: Marty at August 28, 2008 5:16 AM

Had to modify the routine a little. I am still working on my form for KB Swings. I used 35 lbs instead of 55.

Otherwise, as rx'd in 17:32. The burpees killed me! Talk about lung burners!!

Then I did 10 min of jump rope.

Stick a fork in me, I'm toast.

M/44/175

Comment #582 - Posted by: Derek Richardson at August 28, 2008 5:23 AM

whoops almost forgot to post from yesterday...

30 mins even...

hspu- put feet on bar on squat rack, 5' high
pu-was sloshed here so used assist machine
ks-subbed 45lb dumbell, my first swing experience :)
su-as rx'd
burpees- this took me about 17 minutes first 20 were decent form after that just tried to get down

27/male/73"/225

Comment #583 - Posted by: t. mirth at August 28, 2008 5:35 AM

Well only 5 HSPU first time,
so i did
30 - 135lb SP
40 - Kipping PU
50 - 55lb DB Swings
60 - Situps
70 - Burpees
29:16

Comment #584 - Posted by: fitz 25/M/175/71" at August 28, 2008 5:48 AM

f/25/108

25:12

I used two abmats for my hspus, which was a bit wussy BUT my arms are in agony from murph still and I was tired

Comment #585 - Posted by: Laura Kurth at August 28, 2008 5:58 AM

6'1 190 M

20:20 - The cert (VA Beach) is already cutting minutes off of metcon times

Comment #586 - Posted by: Brent from tha Nasti at August 28, 2008 6:02 AM

M/38/140

As Rx'd: 14:02

Splits were great... until burpees. They get me everytime.

HSPU: 0:43
Kipping PU: 0:52
Kettlebell: 2:40
situps: 1:46
Burpees: 8:01

Comment #587 - Posted by: TuckerGA at August 28, 2008 6:08 AM

30 HSPU (piked w/ feet on box-- never done HSPU before)
40 pullups
50 40lb dumbell swings
60 situps
70 burpees were killer. Took forever.
25:19
Now have the goal of doing real HSPU. Did some shoulder press after.

Comment #588 - Posted by: bird m45 5'9" 180 at August 28, 2008 6:22 AM

This workout was kindof intense. I really didn't expect the burpees to be as crazy hard as they were. I couldn't even get 10 without killing myself so that's where I lost most of my time.


for HSPUs I elevated my feet like 4 feet. For the KB swings I used a 55# dumbell.

time of about 28 minutes

Comment #589 - Posted by: Jacob at August 28, 2008 6:24 AM

25/5'9"/138

24:19 with blue band assisted HSPU (KB swings with full weight and unanchored abmat sit-ups)

Comment #590 - Posted by: Mary Ann at August 28, 2008 6:31 AM

HSPU to 3 inch block
pull-ups broken into 10s
anchored sit-ups
50 lbs swings

21:20

Comment #591 - Posted by: LTP at August 28, 2008 7:06 AM

22:06
sub'd 55lb db swings
all else as rx'd

Comment #592 - Posted by: B. Fraizer at August 28, 2008 7:18 AM

Raining too much for pull-ups on the bar outside, subbed as noted.

M/40/5'11"/180

30 HSPU to stack of 5-1" boards
40 push-ups
50 50# DB swings
60 unanchored sit-ups
70 Burpees
Time: 30:54

F/38/5'6"/140

30 HSPU to stack of 5-1" boards
40 dips on parallettes
50 25# KBS
60 unanchored sit-ups
70 Burpees
Time: 21:54

Comment #593 - Posted by: nutfam at August 28, 2008 7:21 AM

33/m/72"/180

With 30 of the ugliest HSPU, definitely have to work on those. Everything rx'd 20:32

Comment #594 - Posted by: ffkwill at August 28, 2008 7:21 AM

22.m.135.65"

as rx'd
20:41
would of done better had my finger not been potentially broken and sent extreme pain to my finger as i did pull ups

Comment #595 - Posted by: Francis Vu Nguyen at August 28, 2008 7:36 AM

15 HSPU, 15 feet supported inverted pu
40 pullups
50 1.5 pood kb swings
60 abmat situps feet unsupp.knees down and out
50 burpees
24:22

Comment #596 - Posted by: paulyG 38/M/6'/175lbs at August 28, 2008 7:36 AM

as Rx'd 33m/210 pounds/5'8"

18:10

Comment #597 - Posted by: robO at August 28, 2008 7:50 AM

29 minutes as Rx'd

Comment #598 - Posted by: BP at August 28, 2008 8:06 AM

Need to get serious again....
didnt do the burpees
30 one foot hspu
40 pullups
25 kbs/30 su
25 kbs/30 su
6:54
with burpees probably would have been a lot more

Comment #599 - Posted by: eamon 27.m.5'8.170 at August 28, 2008 8:09 AM

30 hspu feet on shoulder high bar
40 jumping pullups
50 1.5 pood KBS
60 abmats
40 burpees

17:07

Wanted to finish burpees, but abs and shoulder were screaming hell no, next time!

Comment #600 - Posted by: Dawn 37/5'7"/150# at August 28, 2008 8:24 AM

M/33/230

31 Minute run 3.45 Miles
17:12
Left shoulder @ 31 on Burbee's said 'no mas'

Comment #601 - Posted by: T Nunnari at August 28, 2008 8:27 AM

23:00

Comment #602 - Posted by: jp at August 28, 2008 8:29 AM

m/35/235
Been pretty lazy lately. And eating like crap. Oh well back at it. I miss crossfit when I'm not doing it. Everything as rx'd except burpees did 35 instead of 70. I know I woosed out. 18:40

Comment #603 - Posted by: Kristian V in S.D. at August 28, 2008 8:39 AM

30m/175

16:53 as rx'd

anchored abmat situps

Comment #604 - Posted by: dmarsh at August 28, 2008 8:53 AM

Whew! I predicted 30 minutes, I was wrong.

30 HSPU's (with legs up on raised table): 1:42
40 pull-ups (with 34 lb assist, best yet): 7:59
50 Kettleballs (45 lb dumbbell sub): 6:48
60 sit-ups 4:54
70 burpees 17:14 (couldn't get more than 10 in a row)

Total: 38:36

Comment #605 - Posted by: Chrono M/37/5'10"/182 at August 28, 2008 8:54 AM

30 hspu's (legs on bar at shoulder width)
40 pullups
50 55lb kb swings
60 situps
70 burpees
12:29 ----maybe i should struggle with the HSPU's but it seems like it will take 20 mins since i can only seem to balance for 2 at a time.

Comment #606 - Posted by: patrick 26/m/6'1'/182 at August 28, 2008 9:00 AM

30 hspu (pike position with feet on bench)
40 jumping pullups
50 45lb db swings
60 situps (30 full situps / 30 swissball crunches)
70 burpies (killer!!!)

17:28

Comment #607 - Posted by: Seiji/M/30/195 at August 28, 2008 9:12 AM

Row 500 Meters

Fran - For time - 8:20(ish)
21-15-9
Thrusters @ 95#
Pull ups

Row 500 Meters

3x
10 Russian twists @ 45# (first time at this weight)
45 second plank
10 leg raises

Row 500 Meters

WOD - For time - 22:30
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings @ 55#
60 Sit-ups
70 Burpees

30 Burpees - not for time

Row 500 Meters

Comment #608 - Posted by: Scott - M/32/5'8"/170 at August 28, 2008 9:12 AM

m/40/180

as rx'd except did dead hang pull-ups.

burpees were murder. took about 9 min ot do burpees

27 minutes total

Comment #609 - Posted by: fla_hockeygod at August 28, 2008 9:17 AM

19:47

Subbed 55# dumbell for KB.

Finished everything up to burpees in 11 mins.

Effing burpees.

Comment #610 - Posted by: PO, m/30/5'9", 170 at August 28, 2008 9:25 AM

WU .5 mi walk on treadmill
WOD
17:21
4 x 800

Comment #611 - Posted by: TJF at August 28, 2008 9:35 AM

as rx'd 16:36...burpees were my nemesis...I mean c'mon even Maggie has a nemesis

Comment #612 - Posted by: mike in the ro at August 28, 2008 9:36 AM

J: As Rx'd, 16:12--no sleep, no food...suck

Comment #613 - Posted by: jeremy and nicole at August 28, 2008 9:45 AM

Great routine. Burpees were like a sucker-punch.

Warm-up: 15 min treadmill run, 6.5 mph

30 HSPU - subbed feet on highest bar setting on Smith machine
40 PU - Kip is improving
50 kettlebell swings - subbed 55# dumbell
60 situps - as fragged
70 burpees (sets of 10, 1 min rest/dry heaves between sets)

29:38

Comment #614 - Posted by: Quietly Improving m/42/6'/183# at August 28, 2008 9:51 AM

19:24

Comment #615 - Posted by: sg 29/6'2"/185 at August 28, 2008 9:58 AM

rx'd 24:43

Comment #616 - Posted by: Lando at August 28, 2008 10:07 AM

20/m/196/6'2"

As Rx'd:
22:45

Still very tired from not taking a break from working out in two weeks. Trying to catch up on all the WOD's I missed due to surgery. Tomorrow will definitely be a rest day for me.

Comment #617 - Posted by: J.Hard at August 28, 2008 10:16 AM

as rx'd 24:55

Comment #618 - Posted by: Josh Pinson at August 28, 2008 10:18 AM

as RX'd

16:56

started burpees around 9/10 min mark. they sucked

Comment #619 - Posted by: Ahab at August 28, 2008 10:19 AM

M/31/6'/199

26:30

Comment #620 - Posted by: B-Mo at August 28, 2008 10:32 AM

46 min. hspu need real work. burpees were real slow after 20.

Comment #621 - Posted by: Tom N at August 28, 2008 10:37 AM

Playing catch up

RX'D at 15m 12s

Comment #622 - Posted by: Simon m/42/165 at August 28, 2008 10:38 AM

This was my first WOD.

I did Wednesday's WOD today because I was under the weather yesterday.

I used the scaled WOD at BrandX which was.

Pack:
20 Handstand push-up progressions
25 Pull-ups
30 Kettlebell swings, 1 pood
35 Sit-ups
40 Burpees

Time = 21 minutes

I had to do assisted Pull-ups with the machine at the gym. Set the weight to 80 lbs. definitely have to work on that.

The part that really killed me was the burpees. Emphasis on "killed." lol

Comment #623 - Posted by: Bryan Lindquist at August 28, 2008 10:58 AM

27:49

Full GHD situps

55lb. dumbbell swings

Burpees killed my time

Comment #624 - Posted by: quallnow at August 28, 2008 11:03 AM

Rx'd 17:26
Had few wods off as stomach hurting since Sunday, still hurts but gotta train.

Comment #625 - Posted by: BrightonGeoff at August 28, 2008 11:11 AM

done on Aud. 28th
43 yom, 175#
wod done with situps & burpees switched in the order. I was so intent on doing the burpees that I didn't realize until after I finished (30-45 secs) and I looked at the board that I had forgotten the sit ups. I dropped immediately and finished the 60 reps. 15:03 without the rest, so 15:48 or so.

Comment #626 - Posted by: Rob Corson at August 28, 2008 11:19 AM

27:00 - Went to a different gym with a friend - very crowded, had to wait for space and had to do pull-ups last which really added time to that set. It took me several sets instead of two sets of twenty. I 'm guessing I could have had it done at around 20:00 without the interference.

Comment #627 - Posted by: gadmonkey m/37/5'5"/160 at August 28, 2008 11:37 AM

as rx'd

time = 23:57

I need to speed up my burpees

Comment #628 - Posted by: Paul S_30/185/6'0 at August 28, 2008 11:38 AM

ok well hand stand push up were out of the question for my softball girls so they just had to do regular "guy" push ups as they call them.

Kelsey 22.28
Taylor L 22.35
Taylor B 22.38
Tailor 23.00
Shelby 23.00
Holly 28.31
Olivia 29.57
Kaitlyn 31.08
Ashlee 31.08

Comment #629 - Posted by: Hernando Softball at August 28, 2008 11:47 AM

modified for time
15 pushups legs raised on step box
20 pull ups 50lbs machine
25 12lb kettle swings ( with dumbell)
30 situps
35 burpees

LH 6:28
Em 7:03

our hardest one so far!

Comment #630 - Posted by: LH05 at August 28, 2008 11:56 AM

sub 2min static hold for hspu
bw 249, 23:34

Comment #631 - Posted by: Geoff L at August 28, 2008 11:59 AM

as rx'd 21:01
Every part of my body hurt when I started this. Doesn't feel much better right now. Rest day tomorrow!

Comment #632 - Posted by: Todd at August 28, 2008 12:04 PM

Busted ankle made the burpees too much to bear

subbed 10 muscle-ups + 20sec front lever, then as Rx'ed, then 10 burpees (at which point my ankle had given out, as predicted)

21:47

better than nothing at all...

Comment #633 - Posted by: Tim T at August 28, 2008 12:13 PM

Did pack version of this workout

20 bridged HSPUs
30 16kg KB swings
25 pull-ups (100 on gravitron)
35 sit-ups (feet anchored)
40 burpees

Switched swings and pull-ups because gravitron was in use when I finished HSPUs.

Everything but burpees - 8:25
Burpees - 6:23
Total - 14:48

Absolutely dying at the end.

Comment #634 - Posted by: MC Warsaw 23/m/6'/220 at August 28, 2008 12:23 PM

25:16

Due to availability, did

40 Pullups
50 KB Swings 1.5 pood
60 Situps
70 Burpees
30 HSPUs (2 against wall, 28 with band)

Comment #635 - Posted by: Julio V m/5'5/195lbs/30yrs at August 28, 2008 12:47 PM

Met pukie on burpie #60, grossed out a bunch of women sweating on the eliptical trainers and then punched out the last 10. Haven't puked during a workout since MCRD and my first PFT (on the run).

Subbed assisted pull-ups (50#) and 50# DB swings:

20:50

Comment #636 - Posted by: MikeB 38/m/5'10"/200 at August 28, 2008 1:01 PM

sub elevated pushups, 22.5kg swings = 19:17

tabata style

Comment #637 - Posted by: Tamas at August 28, 2008 1:04 PM

Jim 48/M/160 as Rx'd 26:30
Mark 28/M/220 135# Push presses for HSPU 28:15

Comment #638 - Posted by: ncsheepdog at August 28, 2008 1:21 PM

37/6'2"/195

Time: 19:55 as RX'd

Burpee's were tough following Griff the previous day.

Comment #639 - Posted by: Brent Maier at August 28, 2008 1:21 PM

25:00

Comment #640 - Posted by: Mario P at August 28, 2008 1:23 PM

as rx'd
18 minutes flat
8+ min for the burpees

Comment #641 - Posted by: Deepak 5'11"/167/m at August 28, 2008 1:34 PM

HSPUs with wide hands (someday I'll get to normal HS width), 1 pood KBS
19:17

Comment #642 - Posted by: JENNY O. 37F/125# at August 28, 2008 1:48 PM

Nice workout. 14:34
Partner finished in 15:34

Just getting back into it. Should be fun.

Comment #643 - Posted by: Joseph Christopher at August 28, 2008 1:53 PM

M/39/5'10"/175

Doubled up on the last two workouts today to get back into some semblance of doing the WsOD on time.

Front squats: 75, 85, 95, 105, 115; seven reps at 125, five reps at 135. I need to start heavier.

30, 40, 50, 60, 70
Subbed 75-pound shoulder press for can't-do-'em-yet HSPU; pullups were five sets of eight (finally seeing the light on the kip); 50-pound dumbbell swings; situps; burpees killed my time, big-time.
Total: 32:12.

I can feel myself really getting stronger now that I'm three weeks into hitting the WsOD again. Yep, thanks Coach.

Comment #644 - Posted by: Joe McCune at August 28, 2008 2:05 PM

F/25/5'8"/130

19:46

Substitute box push-ups and jumping pull-ups

I hate burpees. They are what got me.

Comment #645 - Posted by: Mego at August 28, 2008 2:44 PM

Male/205/6'
Just started CF today.
Modified HSPU to almost vertical pushups.
Pullups were a b*&ch.
22 minutes flat.
Got lots of work to do.

Comment #646 - Posted by: DDwyer at August 28, 2008 3:01 PM

m/43/175

No warm up

as rx'd
19:56

Comment #647 - Posted by: Stu at August 28, 2008 3:01 PM

32:30

as rxd except for one arm dumbell rows instead of pullups (no chin bar)

Comment #648 - Posted by: brett_from_wylie at August 28, 2008 3:03 PM

36/185/M

WOW, I'm impressed with all the good times. I'm usually in the top 5 percentile and I'm not even close this time.
24:33


Comment #649 - Posted by: apollo at August 28, 2008 3:04 PM

M/31/5'4"/148

AS RX'd
13:07
The burpee challenge is really helping me get through burpees

Comment #650 - Posted by: Matt B. at August 28, 2008 3:11 PM

m/26/6'4/265

almost as r/x'd

pushups w/ feet on a ball
half were jumping pullups

34:45

Comment #651 - Posted by: Ambro at August 28, 2008 3:41 PM

Had to put my feet up on a 4' railing for the HSPU's, everything else Rx'd

HSPU 30
PU 40 (3/2/2/11111111111....)
KBS 50 (20/15/15)
SU 60 (15x4)
Burp 70 (20/10/5/5/5/5/5/5/10)

28:17

Blah...I've had better days. Getting a lot better on the PU's though. I wouldn't have been able to do those at all 4 weeks ago.

Comment #652 - Posted by: Schwartzie 31/M/5-10/255 at August 28, 2008 3:47 PM

31yom, 163#, 5'9"
17:27 With strict pull-ups.

Comment #653 - Posted by: Pierre D at August 28, 2008 3:49 PM

30/M/5'11"/215

20 HSPU w/ wall
30 Pull Up
40 KB w/ 1 pood
50 Sit Up
60 Burpee

30:14

Comment #654 - Posted by: DP at August 28, 2008 3:58 PM

CFWU (10 p/u per round)

18:43 (used 45 pound plate instead of kettlebell)

Comment #655 - Posted by: DJB at August 28, 2008 4:09 PM

46/m/177
BWU x3
jumprope
Rx,d 18:59 burpees took 7:22. I'msore, tight and tired from Murph front sq. and all night work.

Comment #656 - Posted by: Troy at August 28, 2008 4:14 PM

m/47/178

as rx'd

21:16

started burpees at 13:06, hspu's were slow too, over 4 minutes

first wod with pull-ups as rx'd since April or May

Comment #657 - Posted by: mikeyb at August 28, 2008 4:27 PM

5'9/185/35/m

23:54

Comment #658 - Posted by: basil at August 28, 2008 4:55 PM

WOD as rx'd , 14.27
kb swings the hardest ?

Comment #659 - Posted by: Pedro Barrera,Scotland at August 28, 2008 4:57 PM

24:51

Subbed 35# KB Press for HSPU

Comment #660 - Posted by: Mike M/22/6'0/170 at August 28, 2008 4:59 PM

killer 3-day cycle...

30 shoulder press, 45#
40 Pull-ups
50 db swings, 27.5#
60 unanchored Sit-ups
70 Burpees

20 mins

Comment #661 - Posted by: avitevet at August 28, 2008 5:10 PM

F/40/5'2/123

30 HSPUs band assisted
40 pull ups all kipping
50 kb swings 1 pood
60 sit ups
70 burpees

forgot my stopwatch, but right at 20 minutes.

Comment #662 - Posted by: ava at August 28, 2008 5:17 PM

30 HSPUs using Smith Machine
40 Pull ups as Rx'd
50lb Dumbell Swings
60 sit ups on bench
70 Burpees

18:21

Took me as long to do the Burpees as it did everything else...

Comment #663 - Posted by: mmcg m/34/5'10"/185 at August 28, 2008 5:22 PM

Rx (hspu: feet elevated as high as I could safely)

14:54

m/43/5'9"///181

Comment #664 - Posted by: bobby c at August 28, 2008 5:25 PM

As rxd: 18:45.

Comment #665 - Posted by: Vaughn Cassidy at August 28, 2008 5:35 PM

m/28/6'/192

Rx

20:55

Can't believe the difference elevation makes. I'm currently at the Affiliate Class in Prescott, AZ (mile high). I'm from California (about 800' high). Great workout..

Comment #666 - Posted by: Milk at August 28, 2008 5:37 PM

M/32/5'9/212

30 band assisted HSPU
40 Pull Ups 10 unassisted 30 band assisted
50 50# KB swings 5 sets of 10
60 decline sit ups 4 sets of 15
70 friggen burbees in sets of 10

Whomever invented burpees is an cruel person

33:29

Comment #667 - Posted by: Bob in the River at August 28, 2008 5:37 PM

400M run

As rx'd except for the burpees only did 30: 23:05
Had nothing left in the tank after 20 but kept going... at thirty i was dizzy, seeing spots and about to puke... got some.
GREAT FreaKin Workout! :)

Comment #668 - Posted by: Sparky_33/M/5'5"/205 at August 28, 2008 5:42 PM

M/46/145

CFWU1

As Rx'd
27:31
Army-style sit ups

Comment #669 - Posted by: jon h at August 28, 2008 5:43 PM

worked on handstands for 5 min
then completed the rest
20:13

Comment #670 - Posted by: firedave at August 28, 2008 6:07 PM

m/41/179
As Rx'd: 17:49

Comment #671 - Posted by: Ben at August 28, 2008 6:10 PM

I am from Australia and have been doing exercise similar to crossfit for a while through the Australian Army. I love the workouts, did this one in 17:18 as Rx'd.

Only thing I was wondering about is over here, especially in the Army, a Burpee all ways incorporates a push up as well as a jump with over head clap, seems a lot of you guys only do a 'sprawl' type burpee, do you have another name for what we consider a "complete' burpee??

Comment #672 - Posted by: Bobbage at August 28, 2008 6:19 PM

CFWU Minus Pull-ups/Dips/Situps x 3

Wod: 19:20.

Subs: 15 HS push ups/15 bridged once I couldnt do anymore!

Pullups: Got to 25 and things slowed wayyy down. Did 15 Jumping with slow negatives.

M/24/5'11/163

KB swing: Subed 55lbs DB swing.

Killer WOD! My legs are toast right now. Enjoying the rest day :)

Comment #673 - Posted by: Eric at August 28, 2008 6:25 PM

30 pikes body at 60degrees 1st time/worst time
40 pullups
50 1 pood
60 situps
70 burpees
15:55

Comment #674 - Posted by: lebowski m/40/71"/215 at August 28, 2008 6:50 PM

m/33/165
95 lb shoulder press x 30
40 pull ups
50 55lb kb swings
60 situps
70 burpees
22:28

Great workout. haven't been able to walk right all day.

Comment #675 - Posted by: jbuffone at August 28, 2008 6:54 PM

as rx'd 18:21
Had to break down burpees to 25,25,20
first day back after 1/2 a week off. I will need to make up the murph at some point. I started the 100 day burpee challenge on about august 16th.

Comment #676 - Posted by: Billyk at August 28, 2008 7:01 PM

m/34/70/190

20:06

hspu and burpees killed me
ctb pullups, reg floor sit ups

Comment #677 - Posted by: Brutz at August 28, 2008 7:01 PM

34yom/168/6'0"

HSPUs with feet over smith machine.
26:16

31yof/126/5'6"

29:40

Comment #678 - Posted by: tdapnyc at August 28, 2008 7:17 PM

y/235/37

not able to do handstand pushups yet, did push with feet on bench x 30
40 pull ups
50 45 lb kettleball swings
60 crunches
70 burpees

23:55

Comment #679 - Posted by: FISH/RICK at August 28, 2008 7:22 PM

23/m/188

27:31
as rx'd

Burpees were def the hardest!

Comment #680 - Posted by: climbonadime at August 28, 2008 7:38 PM

Had to sub the HSPU with 155# shoulder press and could only do 40 burpees without painfully bouncing my tired body off the ground on the down stroke of the burpee.

Completed what I did in 30 min.

3rd completed crossfit WOD

JON

Comment #681 - Posted by: Jon Sheets In WV at August 28, 2008 7:41 PM

08.08.27

21,15,9

row 500 m
kb 1 1/2 p
slams 20#
double unders
OHS alumilite bar only
Froggers to 20" box

21:35

Comment #682 - Posted by: rick ihrie at August 28, 2008 8:37 PM

08.08.27

21,15,9

row 500 m
kb 1 1/2 p
slams 20#
double unders
OHS alumilite bar only
Froggers to 20" box

21:35

Comment #683 - Posted by: rick ihrie at August 28, 2008 8:39 PM

The Porch

Supplement HSP with 60 push-ups
30 pull-ups
40 dumbbell swings (55#)
50 Sit-ups
60 Burpees

Time: 16:25

Comment #684 - Posted by: EMY (30/150/65") at August 28, 2008 9:06 PM

m/39/5'4"/142

Total time: 21:57

30 hspu completed at 03:36
40 pullups completed at 07:36
50 db swings, 50# completed at 10:57
60 situps completed at 14:55
70 burpees completed at 21:57

Thought I was on track to finish under 20 min, but the burpees had other ideas.

Comment #685 - Posted by: FnTX at August 28, 2008 9:33 PM

stretching for warm up plus some double unders.

Wow, pull ups after Handstand push ups, a whole new feel!

30 hspu broken into 5,(lost my balance) 10,10 and 5 all down to 2 1/2 inches from the floor.
40 pull ups, broken to 21,10 and 9,my grip is still tender.

50 kb swings with #35 dumbbell. broken 25 25 /grip issue not strength.
60 GHD sit ups broken 20.15,12.10.3
70 burpees, OUCH

total time:19:58

Comment #686 - Posted by: Lysa F 43/125 lbs 5'5" at August 28, 2008 9:45 PM

M/34/6'1/192

As rx'd 20:50

Burpees were killer

Comment #687 - Posted by: tankrtom at August 28, 2008 9:54 PM

43.m.5'8", 175#

Warmup - 3 rounds of: Sampson stretches, 5x OH squat (45#), 5x sit-ups, 5x back extensions.

30 HSPU (against wall for balance, head to floor)
40 pull-ups
50 1.5 pood KB swings (subbed 55# barbell)
60 sit-ups
70 burpees
Time: 20:22 (PR by default)

The HSPU's totally sucked. I knocked 5 out in one set, then it was 2's and 3's from there on out. Took me 6:00 to do that, and the 2nd half took wayyyy longer than the first half. Pull-ups were broken up 15-10-5-5-5, KB swings 25-15-10, sit-ups 30-30, burpees 20-10-10-10-10-10. The burpees were pure pain, I had to force myself to jump back down there for each set of 10...

Comment #688 - Posted by: Stephen Smith at August 28, 2008 9:59 PM

F/30/5'1/120

Tore hands on Murph, so I had to modify.

30 push ups- feet 45 degrees to wall
40 jumping pull ups
50 1 pood kb swings
60 anchored sit ups
70 burpees

25 min

Comment #689 - Posted by: DGaz at August 28, 2008 10:04 PM

m/25/160
took wed. off so i did it today

30 shoulder press, 70#
40 Pull-ups, 28# assistance
50 db swings, 45#
60 anchored Sit-ups
70 Burpees

~40 minutes

my heart rate didn't really get going until burpees as i had to rest-pause so much until then

Comment #690 - Posted by: scott at August 28, 2008 10:09 PM

m/26/195/6'0"

Wow, I'm impressed by so many of the times today...unfortunately mine was pathetic.

30 HSPU- 10 HSPU against wall, then 20 95# shoulder presses
40 PU- almost all were kipping or jumping
50 Kettlebell swings- subbed with 50# db swings
60 SU- unanchored
70 Burpees- KILLER, first time ever doing burpees, had to do sets of 10

even with all the subs...32:38

Zerg: 34:16, same stuff except 35# DB swings, no shoulder presses, but little kipping or jumping on pullups

Comment #691 - Posted by: Special K at August 28, 2008 10:39 PM

30 Handstand push-ups (never done them before, did them against a wall)
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

1 hour! getting all those handstand pushups took almost half an hour alone.

Comment #692 - Posted by: D00M33 M/23/5'11/170 at August 28, 2008 10:42 PM

29m/70"/155

as rx'd 11:30.

Comment #693 - Posted by: SitkaRS709 at August 28, 2008 11:02 PM

Hello Team CF!

I've been toying with the workouts here for a few months. I had been doing Ross Enamait's (the burpee slave driver) workouts up till I found you guys.

It's nice to have a time to post!

25:50

One modification, did KB Swings with 1 arm, 1 pood, 25 each arm. I was still toast at the end.

If anyone here is in the Redondo Beach area and wants to do one I named "Stairway to Hell" let me know. (It involves 104 stairs to the beach, KB Swings & pushups)

Thanks for the inspiration everyone! WooHOO!!

Comment #694 - Posted by: ClimbMax at August 28, 2008 11:32 PM

48/m/145
95# pres for hspu
pull up
ghsu
55# dumbell
95# bench press
25:31

Comment #695 - Posted by: --E5fyrman-- at August 28, 2008 11:52 PM

My first ever crossfit WOD!

30:28

- subbed HSPU with high bench push-ups
- subbed kettlebell to 20KG hand weight just to start easy
- Burbees are great!

Modern gyms suck big time for CF. Mine does not even have a bar for pull-ups. Need to use squat rack...

Comment #696 - Posted by: Jarno at August 29, 2008 1:05 AM

m/190/24
as rxd

22:30

Comment #697 - Posted by: chocolate chip at August 29, 2008 1:10 AM

30:42

Comment #698 - Posted by: Yoghurt at August 29, 2008 1:17 AM

30:25

Comment #699 - Posted by: trev1582 at August 29, 2008 4:52 AM

19:52 as rxd.

Subbed a 55# dumbell for the kettlebell.

165/29/m/5.9

Comment #700 - Posted by: Bill Stock at August 29, 2008 5:47 AM

24:37 with 55# DB for KB,subbed elevated pushups on ghd for hspu.

Burpees are the most brutal. Need improvement on those.

26M 6'5" 225#

Comment #701 - Posted by: jwardman at August 29, 2008 5:57 AM

M/37/5'10/190
As Rx
17.44

Comment #702 - Posted by: John at August 29, 2008 6:16 AM

as rx'd

19.55

Comment #703 - Posted by: mkmapleleaf at August 29, 2008 8:06 AM

17:30

60 KB swings @ 45# + abmat

Comment #704 - Posted by: Steve N. at August 29, 2008 8:56 AM

36:36

M/38/150

Comment #705 - Posted by: Ticotexas at August 29, 2008 9:00 AM

Nice

17:50

Comment #706 - Posted by: Wayne at August 29, 2008 9:24 AM

15:30

Comment #707 - Posted by: mackbrown21 at August 29, 2008 9:31 AM

M 41, 167lbs

as rx'd 17:37

Comment #708 - Posted by: RCB at August 29, 2008 9:38 AM

16:55

Chest to bar on pull ups.

Comment #709 - Posted by: Nick B at August 29, 2008 9:43 AM

28/08/08
Early a.m.
27:11
HSPUs 7:15
PUs 4:23
KB Swings 3:25
Sit ups 2:53
Burpees 9:12

Comment #710 - Posted by: blackrockboy at August 29, 2008 10:08 AM

age 36
BW 186

CFWU

23:15 as Rx'd. Burpees killed me too!

Comment #711 - Posted by: Tim in VT at August 29, 2008 10:43 AM

Me: 42yo/M/5'10"/171lbs/10%BF

Warm Up: Greg A's warm up 10 reps per exercise + 3 bar muscle ups and about ten minutes of double under practice.

WOD with GHD sit ups: 26:28

30 HSPU: down to four 5lb plates about 3.5". Broke the sets into 12, 10, 8

40 Pull Ups: All Kipping, chest to bar. Broke sets into 12, 8, 12, 8.

50 55lb Dumbbell Swings: Broke sets into 20, 15, 15.

60 GHD Sit Ups: Full range of motion form hand to floor to hand to feet. Broke sets into 22, 13, 10, 8, 7

70 Burpees: CF Games Style. Really concentrated on moving my hands and feet as one unit from the end of the push up to the squat position.

Cool Down: 3 bar Muscle Ups.

This is how I read this workout as it appeared n the main site:

30 Blah Blah's, 40, Blah Blah's, 50 Blah Blah's, 60 Blah Blah's, 70 Burpees, Yikes

Yea! Burpees :>)

Have Fun, Train Hard,

Billy

Comment #712 - Posted by: Billy at August 29, 2008 10:52 AM

24:18 as rx'd, need to work on burpees!!!!

Comment #713 - Posted by: Charles Mendoza m/34/5'8"/164 at August 29, 2008 11:06 AM

m/37/175

21:37

With 55lb dumbell swings and toes hooked over smith bar on hspu.

Comment #714 - Posted by: Scott Andresen at August 29, 2008 11:48 AM

Age 52/BW 250# subbed SA press w/55# "big bar" 30/arm for HSPU (10/5/5/5/5 per side), pullups jumped (broken sets of 5), GHD situps, burpees ugly as usual (32:20). Then "20" C2 row from CrossFit Endurance (20/60, 20/50, 20/40, 20/30, 20/20, 20/10) 3 rounds (464m/510m/524m).

Comment #715 - Posted by: Stan K at August 29, 2008 11:53 AM

33/m/5'4"/145

Subbed 50lb lb dumbell for KB

26:08

Burpees kicked my butt. Almost met pukie.

Comment #716 - Posted by: TC at August 29, 2008 11:57 AM

34/M/170#/6'0"

CFWUx1
WOD: As rx'd
30 HSPU (11:41)
40 Pull Ups (13:31)
50 55# DB Swings (forgot to check time)
60 Sit ups (20:41)
70 Burpees (27:31)

27:31 Total
HSPU's and shoulders in general are my weak point. Based on nearly all my other WOD baselines I should be shoulder pressing my body wt. for 1RM. My actual is only about 75% body wt. HSPU's today were no assist, no kip, back to wall - for the last 20 I was doing 1 and 2 rep sets.

Comment #717 - Posted by: bylam at August 29, 2008 12:09 PM

24/m/183

as rx'd

22:29

Comment #718 - Posted by: headonkey at August 29, 2008 12:29 PM

F/24/5'3/100#
20 Handstand push-up progressions (rod. en bench)
25 Jumping chin ups
30 DB swings 28#
35 Sit-ups
40 Burpees

21:03

Comment #719 - Posted by: Yudy at August 29, 2008 1:26 PM

Charity-
13:57
HSPU nose to ground
chest to bar pullups
35# KBS
UA Abmat SU's
burpees CF Games standard

Comment #720 - Posted by: Jeff & Charity @ CF Snohomish at August 29, 2008 2:12 PM

M/22/6'/164

Fun WOD, but I almost met pukie for the first time. Sub'd jumpies for KBs, sit ups were anchored.

Time = 16:08

Comment #721 - Posted by: Ian at August 29, 2008 2:26 PM

27/m/170
15:50 as rx'd

Comment #722 - Posted by: tiefenauer at August 29, 2008 2:42 PM

25:15 as RX'd

Comment #723 - Posted by: Evo/M/31/5'6"/175 at August 29, 2008 2:48 PM

M/27/5'10/204

As RX'd

15:40

Comment #724 - Posted by: Mike Singer at August 29, 2008 2:50 PM

42:03

As Rx'd

This almost felt as bad as Murph. Burpees were "nice" (eyes rolling)

M/49/5-8 157

Comment #725 - Posted by: Al Canete at August 29, 2008 2:58 PM

27/m/170/6'0

14:40

Comment #726 - Posted by: weekday warrior at August 29, 2008 3:32 PM

29 yom 222# 6'1"
as rx'd
kipping pullups
anchored sit ups
21:02 new pr
burpees were hell

Comment #727 - Posted by: Kuna at August 29, 2008 4:31 PM

23/m/190
18:56

Comment #728 - Posted by: Jesse at August 29, 2008 5:42 PM

Modified CFWUx3
24:01

Comment #729 - Posted by: DJF M/38/5'8"/166 at August 29, 2008 6:28 PM

as rx'd

13:40

Comment #730 - Posted by: Rookie at August 29, 2008 8:31 PM

14:46
slight assist on hspu
otherwise as rx'd

Comment #731 - Posted by: damien at August 30, 2008 4:25 AM

Sub´d hspu with 2x24kg kettlebell jerk´s
27:55

Comment #732 - Posted by: peesu (Fin) at August 30, 2008 5:05 AM

m/41/205

Total 22:35

hspu 2:59
pullups 2:03
front squats 3:07
situps 5:29
burpees 8:56

Comment #733 - Posted by: bearcat at August 30, 2008 6:50 AM

Rx'd
2pood for kb swings
Done at the park
Hardest part was hspu all done with back to wall.
19:09

Comment #734 - Posted by: SAJ 175/m/30 at August 30, 2008 7:40 AM

m/31/145#

as rx'd

15:59

Comment #735 - Posted by: al deezy at August 30, 2008 9:27 AM

20:21, as rx'd.

Comment #736 - Posted by: Troy Hupp / 6'4" / 200 / 35 at August 30, 2008 9:37 AM

30/f/125
sub'd 45lb DB for KB swings
everything else as rx'd

21m07s

Comment #737 - Posted by: Vallifitchic at August 30, 2008 11:38 AM

28/m/5'10"/150

27:04

30 HSPUs against a wall, limited ROM (maybe 4")
40 kipping pull-ups on short bar in a kid's park
50 ~26" bench jumps (no KBs)
60 anchored kipping sit-ups
70 burpees

Ugh. I should have thought harder about my sub and remembered that one has to jump during burpees. It was nice to workout in a park, though.

Comment #738 - Posted by: jm at August 30, 2008 12:03 PM

CFWUx1
33:38
Sub towel PUs for PUs (no PU bar)
KBs with 2 x 21 lbs DBs
HSPU took a long time :(
At the lake :)

Shay, Matt finished faster mainly because they could do elevated pushups so much faster. Mitch did 1/2 of everything except skipped PUs and did full KBs.

Comment #739 - Posted by: Doug at August 30, 2008 12:27 PM

28/08/2008, need rest day for recuperation (murph!!!),

29/08/2008, ran 8k, 40 pull ups, 60 pushups, 2*5 hspu ligh assist, 60 sit ups... run 40:32, no time for exercices

Comment #740 - Posted by: Capt_Phil/m_48_181/France at August 30, 2008 12:59 PM

10 hand stands
30 decline pushups
40 chest to bar pull ups
50 20kg (44#) sandbag swings
60 sit ups
70 burpees

18:21

Comment #741 - Posted by: Rosko/27/171/Aus at August 30, 2008 4:44 PM

M/23/150 GregAWU

As rx'd: 26 minutes

Comment #742 - Posted by: Y. Zhou at August 30, 2008 4:49 PM

M/36/142
@ work, as rx'd, HSPU nose to ground, got to 34th Burpee & the bell hit. 14:09 to that point.

Comment #743 - Posted by: fireguy37 at August 30, 2008 8:26 PM

as rx'd:

about 17:00

Comment #744 - Posted by: Ricky C. 27/m/5'10"/190 at August 31, 2008 1:50 AM

34/M/185

22:55

Comment #745 - Posted by: amped at August 31, 2008 7:24 AM

as rx'd
12:52

Comment #746 - Posted by: Pat B. at August 31, 2008 7:28 AM

only did 25 burpees and did 145 lb pulldowns- pressed for time

Prob 20 min

Comment #747 - Posted by: BWJ at August 31, 2008 7:37 AM

subbed:
knees on bench for HSPU
25lb KB for swings
otherwise as rx'd

24:54

Comment #748 - Posted by: Vanessa 29/5'6"/145 at August 31, 2008 8:29 AM

19:06
HSPU against pull-up bar rack
used 35# DB for swings
At home on a Sunday before heading to the beach and after almost 3 weeks off due to South American vacation.
35m/170

Comment #749 - Posted by: Garth at August 31, 2008 9:12 AM

I pussed out and only did 35 burpees
21:03. WOD completed 8/31/08

Comment #750 - Posted by: jb305 at August 31, 2008 10:30 AM

CFWU x 3

Wod: 14 HSPU against wall. Full muscle failure after that, so I did 16 incline pushups from a box.

Pull ups: 25 deadhang, 15 Jumping

KB Swings: Sub'd 55lbs DB swings

Time: 19:20

The burppees at the end had me gasping for air. I never would have suspected that! Awesome

M/24/5'11/163

Comment #751 - Posted by: Eric at August 31, 2008 11:22 AM

26:49

Floor sit-ups. HSPU killed me - nearly 6 minutes to complete the 30. Felt very bad today, so maybe I'll take it easy a few more days.

Comment #752 - Posted by: Skylar at August 31, 2008 1:50 PM

did workout on sunday 8/30/08

Comment #753 - Posted by: Mili E7 f/155/5'6"/42 at August 31, 2008 3:26 PM

M/24/194/6'1"

only 20 hspu, im a pussy
Around 24 minutes. 10 for burpees alone

Comment #754 - Posted by: Adam at August 31, 2008 5:17 PM

f/43/141/5'9"

modified HSPU - from bench

28:35

Comment #755 - Posted by: mick at August 31, 2008 7:23 PM

15:55

Comment #756 - Posted by: stinker at August 31, 2008 9:38 PM

m/23/5'8/140

hspu off wall

18:23

Comment #757 - Posted by: Kevin S. at August 31, 2008 9:45 PM

HSPU off wall. 55lb DB swing.

17:23

Comment #758 - Posted by: jon_schmalensee at August 31, 2008 10:57 PM

13:54

Comment #759 - Posted by: rowcoach at September 1, 2008 4:37 AM

OMFG: You guys are KILLING ME! I love it!

We did this on actually on 9/1 our schedule got effed up...so we just DID IT today.

BUT MAN.... we used the bands (ala Jerry Hill) to learn the handstand push up, and did not count that time, I'm guessing 4 minutes, because we were just learning it....but everything else... 27:50 for me...I thought my heart was gonna leap out my chest and flop around on the floor during burpees.

Jeezus.

mark

Comment #760 - Posted by: Mark Westman at September 1, 2008 7:38 AM

23.33 as Rx

Comment #761 - Posted by: Richard Delgado at September 1, 2008 7:58 AM

26:32 as Rx'd, killer burpees.

Comment #762 - Posted by: pablo at September 1, 2008 8:52 AM

as rx'd: 21.57

Comment #763 - Posted by: Zeb G at September 1, 2008 9:01 AM

24:33 as Rx'd

Comment #764 - Posted by: pelch at September 1, 2008 10:03 AM

14:46
hspu assisted (feet gripping heavy bag)
all else as rx'd

Comment #765 - Posted by: damien at September 1, 2008 10:50 AM

Just when you think you are getting accustomed to XFit workouts and your times start lowering that bastard coach throws something like this at you... I ate too late today and was getting some cramps during burpees.

55lb db kb swings
broke up into sets on everything
29 disgusting minutes and 42 disgusting seconds

Comment #766 - Posted by: Ukkrew at September 1, 2008 10:51 AM

m/175/25
17:48
used 50 lb dumbbell push press instead of handstand

Comment #767 - Posted by: Mark Perrault at September 1, 2008 11:30 AM

23:50-used 45 lb db

Comment #768 - Posted by: homerba at September 1, 2008 3:34 PM

08.08.29

WOD from 08.08.27 -

30 AHSPU,40 Pull ups, 50 1.5 P KB (American's),60 anchored foot sit ups (touched DB's each rep),70 burpees
21:32
54/m/69"172#

Comment #769 - Posted by: rick ihrie at September 1, 2008 3:45 PM

m/30/180

26:55

Comment #770 - Posted by: Jensen at September 1, 2008 4:24 PM

m/36/192/5'6"

As Rx'd - time 30:48

30 Handstand push-ups (broken sets, head to 2" pad)
40 Pull-ups (2 x 20 kips)
50 Kettlebell swings, 1.5 poods (55# db)
60 Sit-ups (broken sets of 20)
70 Burpees (broken into sets of 10, took forever)

Comment #771 - Posted by: Jason Mica at September 1, 2008 6:06 PM

Jeff @ home
HSPU Nose to ground hands on 35# DBs(broken 6 and then 2's)
Chest to bar Pull ups
UA abmat sit ups
18:35

Comment #772 - Posted by: Jeff & Charity @ CF Snohomish at September 1, 2008 8:00 PM

I am fairly new to crossfit, and I love it!

30 handstand push-ups were assisted: 10, 4, 2, 2, 2, 2, 2, 3, 3
40 jumping pull-ups
50 dumb bell swings at 35 lbs
60 sit-ups, no break
70 burpees: 10, 5, 5, 5, 5, 6, 4, 5, 5, 5, 5, 5, 5

29 mins 36 seconds

Comment #773 - Posted by: Ananda Anonsen at September 1, 2008 8:12 PM

22:11.

HSPUs took more than 4 minutes. Disappointed in HSPU lack of progress.

Comment #774 - Posted by: Herm @ CF Los Altos, CA at September 1, 2008 8:48 PM

Got to this one a few days late.

12:11 - as req'd

Comment #775 - Posted by: Fragoso at September 1, 2008 9:47 PM

40:34

HS PUSH-4:16
Pull Ups-7:54
KB Swings-8:42
SitUps-3:16
Burpees 16:27

Comment #776 - Posted by: Mike Malone_M/190/32 at September 2, 2008 6:30 AM

M 33 /181 /6'2.5"
CFWU x 3
WOD As RX'd
17:35

Comment #777 - Posted by: Lehti at September 2, 2008 8:01 AM

WU: 4 rounds rope/shadow
WOD: (swings with a 45 lbs DB) 18:49

Comment #778 - Posted by: Mischa: 148 lbs 31 yom at September 2, 2008 8:10 AM

14:45

Comment #779 - Posted by: Mulcahy at September 2, 2008 8:19 AM

tired before wod

scaled down
about 20 min
half of burpees
half of sit ups

Comment #780 - Posted by: engine7 at September 2, 2008 9:40 AM

25'12"

5 full hspu, blood rush, remainder at 45-60 degree for a total of 39

no k-bell, used a 5 gal water bottle ~42#

TE ~2.5?

ran 10k yesterday, soar legs from that and murph

Comment #781 - Posted by: jdduke at September 2, 2008 10:39 AM

M/49/180

As Rx'd

15:10

Comment #782 - Posted by: dbarrick at September 2, 2008 1:42 PM

20:45

M 21 5'3" 137lbs

Comment #783 - Posted by: Sazzy at September 2, 2008 3:05 PM

Fait le WOD du 27 aout aujourd'hui. Pressé dans le temps, alors j'ai coupé le CFWU, fait 100 sauts sur place + étirements.
WOD scallé à 75% :
22 HSPU
30 Pull-ups
37 Kettlebell swings de 35lbs
45 sit-ups
52 burpees
Temps : 23 mins flat. J'étais MÉGA slow rendu au burpees, tough en crisse.

Comment #784 - Posted by: bigmarc_nb at September 2, 2008 4:41 PM

29/m/170

16:15

horrible burpies

Comment #785 - Posted by: skichiiwa at September 2, 2008 5:17 PM

Subbed DB for KB

27:18

27/m/6/190

Comment #786 - Posted by: Aaron Wolf at September 2, 2008 6:25 PM

m/36/6'4"/220#

The Pack version:

10:20.48

20 HSPU Progressions (first time - too easy)

25 Pullups (assisted 28.25kg)

30 DB Swings (32.5 kg - seriously challenging)

40 Burpees (started in 10's & finished in 5's)

Hammered from previous days workouts.

Need to learn how to scale more effectively.

Comment #787 - Posted by: JT at September 2, 2008 6:57 PM

M/29/155

Tried to be strict on everything.

18:23

-D.

Comment #788 - Posted by: Dan Silver at September 3, 2008 1:50 AM

Subbed 24kg dumbbell swings for KBSs. Burpees killed my time (again)

35:44

Comment #789 - Posted by: JonK at September 3, 2008 2:59 AM

alterations

HSPU with feet on smith machine
gravitron pu 110#
35 DB swings
20.42

Comment #790 - Posted by: Jen_F_25_5'9"_160 at September 3, 2008 5:00 AM

22:48
Feel terrible/tired

Comment #791 - Posted by: ronnie at September 3, 2008 7:10 AM

09/02

30:20

Comment #792 - Posted by: tommykrackcorn at September 3, 2008 11:01 AM

20X support handstand
25 pull
30 kettle 40lb dumb
35 sit
40 burp

burpees killed me
18 min

Comment #793 - Posted by: footdoc at September 3, 2008 11:28 AM

M/38/190

30 hspu 2:28
40 pullups 2:47
50 KB swings 2:42
60 situps 1:52
70 burpees 7:11

Total: 17:00

Comment #794 - Posted by: Red 7 at September 3, 2008 11:55 AM

43yom / 150

16:29 as rx'd

Did great up until the Burpees and all downhill from there.

Comment #795 - Posted by: mhlane at September 3, 2008 1:52 PM

Jennie: 27 F 5'9" 160#

For time:
30 Assisted Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1 pood
60 Sit-ups
70 Burpees

Time= 21:55

Comment #796 - Posted by: JennieLee at September 3, 2008 5:23 PM

CFWU
22:24
Piked push-up vice HSPU
M/47/192#/72"

Comment #797 - Posted by: RB at September 3, 2008 6:25 PM

23/m/190

27:19
as rx'd

Comment #798 - Posted by: climbonadime at September 3, 2008 7:41 PM

(done 9/2)
34:02 as rx'd except 50% burpees...150/173
HSPU on side of power rack: 15,7,4,4
Kipping pull-ups: 10,5(x6)
50# d/b swings: 10(x5)
Anchored sit-ups on abmat: 15,10,8,5(x3),4(x3)
Burpees: 5(x7)

Comment #799 - Posted by: Mike Scott M/42/5'10"/207 at September 3, 2008 9:38 PM

30 Handstand push-ups 2:27
40 Pull-ups 3:33
50 Kettlebell swings, subbed 40# dumbell 3:18
60 Sit-ups 3:11
Time w/o Burpees = 12:29
70 Burpees *Bad knee - subbed 5 minutes on eliptical

Peak HR = 172 (during KB swings)
Cal = 350

Comment #800 - Posted by: DeMarco 30/175#/5'9" at September 4, 2008 7:31 AM

Catching up after vacation. No kettle/dumbbells available so subbed it out.

30 Steep incline Handstand push-ups
40 Pull-ups
60 Sit-ups
70 Burpees

18:49

Comment #801 - Posted by: JrJordan at September 4, 2008 1:45 PM

M/46/175/5'10

20:45 HSPU were not all the way down.

Comment #802 - Posted by: Burko at September 4, 2008 2:32 PM

as rx'd, all sets broken

TIME - 21:15(PR)

Comment #803 - Posted by: smithwick's at September 4, 2008 5:39 PM

this was a smoker.

20:58

used 1 pood. abmat for situps. HSPU to thin end of abmat.

Comment #804 - Posted by: Spider Chick at September 4, 2008 6:15 PM

26:48

Comment #805 - Posted by: B. Rhaly at September 4, 2008 6:24 PM

Taylor: 22:14
JJ: 25:00

Comment #806 - Posted by: UKKrew at September 4, 2008 8:55 PM

31/m/190

30 Handstand push-ups (did 20)
40 Pull-ups (did 30)
50 Kettlebell swings, 1.5 poods (used two 25 lb dbs in a kettlebell swingish type motion)
60 Sit-ups
70 Burpees

31:31

Comment #807 - Posted by: Ash at September 5, 2008 9:28 AM

My baby was born the day this came up...haven't worked out since!!!

This work out whooped me!

30 HSPU
40 Pull-ups
50 55lb DB swings
60 sit-ups
70 burpees

25:11

Not too bad for the first day back..

Comment #808 - Posted by: 26/m/170 at September 5, 2008 3:38 PM

15/m/155
subed hsp with 75lb push presses
40 jumping pullups
50 35lb kettlebell
14:35

Comment #809 - Posted by: b.schalk at September 5, 2008 4:54 PM

Male, Age 44, 6ft, 215

Made this up today, after doing the 5 sets of 3 rep deadlifts.

25:30
Feet on 4.5ft rail for HSPU's, Jumping PU, and 40lb DB Swings, Burpees came out as 10, 10, 15, 15, 10, 5, 5

Comment #810 - Posted by: Long_Way_To_Elite at September 5, 2008 5:22 PM

m/34/5'9/176

CFWU - 3. No uppper body or situps last round. 12 pushups 2nd set. Superman. Burgener.

15:59
HSPU - 4:39. Feet against wall. Bob helped by pulling legs up on a couple of reps.
Pullups: 2:53
KB swings & situps: 6:03 (forgot to hit lap button after swings.)
Burpees - 2:23

Comment #811 - Posted by: jrm at September 6, 2008 1:12 PM

19:50

10 true HSPU; subbed pike push-ups on a chair for the rest.

m/31/5'9"/200lbs

Comment #812 - Posted by: BigFat at September 6, 2008 3:07 PM

As RX'd up until the burpees at which point i almost died 30 in.

24 minutes.

Comment #813 - Posted by: Will C at September 7, 2008 11:54 AM

34:17 as RX'd

Comment #814 - Posted by: Matt at September 7, 2008 1:29 PM

M, 34, 5'-6", 131 lbs
As Required approx. 23 mins.
This was my first workout in more than 2 months off due to illness and minor surgery. I'll be feeling it in my hams big time in the a.m. I'm sure. I didn't try to push too hard today. Just push a little and get through the workout. The 70 burpees definitely took me the longest... I was pacing myself to do sets of 10. I was kind of shocked how the first 30 hit me hard and I tried even harder to slow down and take my time.
Good workout... I can't wait to come back to this in a couple months and destroy my crummy time.
First step on a long road to get back into previous and even better shape. Good to be back.

Comment #815 - Posted by: Anton at September 8, 2008 7:11 AM

5 min rope jumping + Greg's WU + Burgners WU

Time as rex'd

15.30

(did this one seconds after the front squats)

Comment #816 - Posted by: onefinesuri at September 8, 2008 7:30 AM

17.47

Pushups from a 4 foot box.
Jumping PUs to a bar at mouth height.
Rest as Rx'd

Comment #817 - Posted by: Jon - 39/M/165/5'11" at September 8, 2008 11:10 AM

m/206/6'3"/25

24:37

Comment #818 - Posted by: j2005 at September 8, 2008 12:39 PM

-sub'd 50 db swings, 55 lbs
29:24
-burpees took by far longest

Comment #819 - Posted by: bcb373 at September 8, 2008 7:32 PM

had to sub squats for kb swings as i had no weights
21:20

Comment #820 - Posted by: gbk at September 9, 2008 4:11 AM

23/M/155/5'9"

Was on a cruise doing this workout, so I wasn't keeping hard track of time unfortunately due to a need for scouting out places to do each of these exercises. No pullup bar! Ridiculous.

~25 minutes

Comment #821 - Posted by: Leviticus at September 9, 2008 8:27 AM

30 hspu - knees on deck;
40 pullups - 1st ten regular, then jumping
50 - 50 pound db swings
60 - situps - used arms
70 - burpees

time 22.54

Comment #822 - Posted by: spatterson at September 9, 2008 11:03 AM

26:45

60 ghd situps

Comment #823 - Posted by: scizzle at September 9, 2008 4:59 PM

Just caught up on this one. Feeling rough, only 1 hour sleep last night, and short on time so I skipped the full warmup.

30 HSPU (down to two books)
40 PU
50 KB swings, scaled down to 1 pood ('cos that's what I've got)
60 situps (GHD-style on swiss ball)
70 burpees

20:43
Burpees were definitely the worst part and took almost half the time.

Comment #824 - Posted by: Harpo m/41/5'7"/145 at September 10, 2008 2:15 PM

30 Handstand push-ups: 2:54
40 Pull-ups: 3:33
50 Kettlebell swings, 55-lbs: 3:60
60 Sit-ups: 3:23
70 Burpees

Total Time: ~26:00

Comment #825 - Posted by: Adam B. | 36m | 6'1" | 198 lbs. at September 10, 2008 2:59 PM

as rx'd: 20:34
burpees killed me

Comment #826 - Posted by: Bman19 at September 10, 2008 7:31 PM

20 30 40 50 25 as rx'd (35 lbs. dumbbell)

Comment #827 - Posted by: EdC at September 13, 2008 9:50 AM

35M174
27 mins

tom
28 mins (subbd pushups)

Comment #828 - Posted by: jmcneal at September 17, 2008 6:05 AM

Pack:

20 handstand push-up progressions (used squat rack as I couldn't do them against the wall)
25 pullups with 16 asssist
30 kettlebell swings, 35lbs
35 sit-ups anchored
40 burpees

Time 17:05 minutes

Comment #829 - Posted by: pgsponge at September 21, 2008 8:07 PM

44/m/165

As Rxxxxxxxxxxxxxxxxxxxxxxxxxx

20:11

almost 9 minutes on burpees, boy are these hard at the end of a work out

Comment #830 - Posted by: moglee at September 28, 2008 3:03 PM


&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&

TSCHANZY 46 YOM 165.5 LBS 5'9"

30 Handstand push-ups/ AROUND 10:00 COMPLETED BROWKEN SETS
40 Pull-ups: 1X20 1X10 1X10
50 Kettlebell swings, 55-lbs: 10/15/10/15
60 Sit-ups: 1 SET
70 Burpees BROWKEN TOOK FOREVER

Total Time: 32:16 1ST TIME THIS WO

&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&

Comment #831 - Posted by: TSCHANZY at October 8, 2008 1:10 AM

000000000000000000000000
30/m/5'6"/165
23:00 as Rx'd

Comment #832 - Posted by: ac at October 9, 2008 1:20 PM

cfwu x 1
wod
24:13
10 regular hspu then 25 assisted
pu's 30/10
kb swings 22/21/7
situps w/ feet anchored under couch
burpees took almost 11:30, sets of 10

Comment #833 - Posted by: kcm at October 10, 2008 10:21 AM

This sucked! Burpees suck!

HSPU on the smith machine
pullups DH then jump
55# DB
Burpees in sets of 10-15

23.54

Comment #834 - Posted by: RecOnifer at October 29, 2008 10:11 PM

CHK and KS: 15 hsp; 20 pups; 25 kettlebell; 30 situps; 30 burpees. 21:00.

Comment #835 - Posted by: chking at January 1, 2009 4:50 PM

subbed elevated pushups for handstands
19 minutes

Comment #836 - Posted by: gbk at January 4, 2009 12:58 PM

18:07

30 hspu's to four inches of weights (4 ten lb. weights) (sets of 8 roughly)
40 pull ups (sets of 10)
50 55 lb. dumbell swings (sets of 10)
60 sit ups (straight through)
70 burpees (sets of 15 roughly)

Comment #837 - Posted by: enovak at January 28, 2009 1:27 PM

9:33 as RX'd

Comment #838 - Posted by: Pinghan at May 2, 2010 1:26 PM

23:16

Comment #839 - Posted by: dcyn at November 22, 2010 12:53 PM
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