this looks like a lot of fun!

Ouch... looks like fun!

Wooo-Hooo this is gonna be fun!!!

Is this a wood chipper??

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

But really, I can't wait

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.

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.

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

~Amy

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!!!

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

Nice Snatch!!!

epic

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

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

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

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

...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.

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...

this looks like so much fun!

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

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

ouch. Looks fun

This looks like a good time.

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!!!

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."

Gonna hit this HARD!!!

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...

#27 Bingo

classy post

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"

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

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

just did this the other day @ CFVB

13:25 as rx'd
yay burpees!!

# 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.

Man, my last three days looked like this:

Helen
Murph
Front Squats

Those burpees are gonna suck!

Extreme effort produces extreme results.

Semper Fi!

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.

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.

#29 - I stand corrected

#34

I agree on the burpees, ouch...

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

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

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.

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

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

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

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!

SO TIRED OF WORKING OUT!

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

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

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! ;)

Excellent WOD

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.

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

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.

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

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?

how do you sub handstand push ups?

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!

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"

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

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.

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.

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

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

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

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.

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

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

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

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.

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!!!!

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

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

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

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

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

as rx´d 15:25

as rx'd

21:44

burpees killed me!!

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

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

13:53

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

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

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)

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

I am 170

CFLU

13.28

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

185/m/23

31.09

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

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.

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.

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!

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.

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

34/M/183

as rx'd

16:24

#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.

#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.

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

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)

Wow. I'm salivating at this one.

40/M/152

as rx'd
23:59

45# swings but everything else rx.

26:44

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

As rx'd 19:41

Boy, burpees were hard

M/46/170/6'/7500

HSPU band assisted, all others as Rxd
21:40

27/6'8"/215

22:52

abmat situps

m/26/198

all pullups assisted
45# swings
only 50 burpees

28:50

m/31/5'9"/170

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

22:46

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

#91. No.

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.

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

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

30mins approx

burpees felt very hard. took ages

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

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

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

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?

18:58 as rxd

That was a great workout.

32:18

Semper Fi

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.

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 ;-)

bw 165

hspu assisted

13:27

30/m/5'10"/220

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

27:30

24/m/5'10"/155

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

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

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

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!

33/M/181

As Rx's

33:00

It was fun

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

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

"...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

37/m
5500 ft asl

25:37 as rxed

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

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

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.

m/24/190

19:03

As Rx'd

A rest day sounds fantastic right now!

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!

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

21:24

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!

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!

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

M/47/6'/185

17:31 as rx'd

plus:500yd swim and 1hr Spin

M/47/6'/185

17:31 as rx'd

plus:500yd swim and 1hr Spin

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.

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.

M/47/6'/183

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

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

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

as rx'd 25:15

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

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

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?

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

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

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

23:28

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

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

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)

24m/155/66"

20:07

Shockingly, the burpees were the sticking point.

As Rx'd
28:26

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

36/M/5'11"/165

As Rx'd
19:31

Staying Army Strong in Bagram, Afghanistan

Black Dragon 7
1SG Mark Nash

As Rx'd 15:49

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

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?

31/m/190

as rx'd

19:41

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

Michelle #150

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

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

26:13

You will never catch me on a rock like that.

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

21:59. Burpees were the hardest part.

24:40 for:

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

m/45yrs/5-8/150

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.

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

29/m/5"3"/158

as rx'd

time: 21:03

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

"Fatigue makes cowards of us all"
Vince Lombardi

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!

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

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)

CFWUx1, 10 burpees

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

13:01

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 :)

22:19

split into 5 sets

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

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

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.

Thanks Coach, cant wait for this one.
-Jeff_IN

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

11:30

23/m/160/5'8

53lb bell.

M/30/5'9"/165

14:13

Used a 45lbs dumbell.

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.

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.

12:51 as Rx'd

m/36/5'9"/177#

M 29 6'2" 188

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

as Rx'd

15:18

was a good one..

M / 28 / 71" / 166

17:03

As Rx'd

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

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

24:55

As rx'd...except:

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

17:43

#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

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

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.

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.

M 33/145/5'7"

As Rx'd 19:47

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

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.

M/30/6'3"/200

25:26

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

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

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

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.

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!

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.

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

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.

21:48

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

27/m/205

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

Jeff

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!

33/m/6'/190

As rx'd

17:07

#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.

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!

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

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

#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

40/m/205

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

14:52

#210 check FAQ 1.9

#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!).

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!

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.

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

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...

I did 16:30 time, burpees killed me

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

EJEJJJEJEJJJEEEEJJEJJEEEJEJEJEEEJJJJEEEEJJEJEJEJ
M/35/166
21:01 AS RXED

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.

#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?

m/29/195/6'0"

18:55 as rx'd ...

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

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

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.

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.

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

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.

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.

Scaled to weight

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

as rx'd: 19:17

w/ anchored abmat situps

- Scaled to weight
- Approximated to the minute

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

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.

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

#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.

F/25/154

18:47

35# Db for swings

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

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

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

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

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.

m/23/6'3/224

As Rx'd

31:04 - HSPUs = weakness

m/30/201/6'3"

17:50

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

23:58

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

#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!

38m/6/183

wod as rx'd

18:32

legs shot from front squats yesterday.

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

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.

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"

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.

#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!

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.

M/26/69"/154

subbed 45# dumbbell; 17:40

did CFE later in the day

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! :)

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.

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

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

38/m/190
as rx'd

20:32

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

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.

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.

23/M/175

25:03

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

23:50...with a caveat

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

m/37yo/73"/206#

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

32:00
35# kb

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!

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.

18:28

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.

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#

22:31 as rx'd

Sure am glad those burpees are over.

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).

15:50 as Rx'd

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

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.

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

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.

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

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

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!

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.

19:01

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

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?

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

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

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

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

m/27/175/5'9"

as rx'd

15:55

as rx'd

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

M/25/215/6'6"

19:03 as rx'd

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

22/M/175/5'9

20:47

last 15 HSPU were assisted.

As Rx'd

CFWU

25:50

Finished w/ some dips and Back Exts

James - Hafnarfjordur/ICELAND

As Rx'd
18:20

Really enjoyed this...even the burpees :)

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.

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.

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

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

10:03

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

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?

Bwt: 137

As rx'd

9:38... Ready for rest day

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 d