October 21, 2008
Ten rounds for time of:
Post time to comments.
Compare to 080608.
Josh Everett, "King Kong" - video [wmv] [mov]
Posted by lauren at October 21, 2008 7:06 PM
Great, my hands are just starting to heal from doing both WODs on Friday.
Oh ya...This one looks extremely exciting:)!! Let's go Pukie!! :)
Now this one actually looks fun for a change.
I remember this one from a while back. Awesome wod I'm pumped.. I got 9 rounds and 2 cleans today. My grip gave out and it really slowed me down in the end, I was pretty upset cause I really wasn't that tired but oh well. Tomoro will be good.
i'm in the middle of watching the video
is it just me or does josh do the muscle ups w/o having to use the false grip?
Can't wait to do this!
Thats insane. Josh, your a savage.
re: Josh's King Kong...Whoa! (enough said)
This one will be a blast at 0500 in the morning. Can't wait to whoop it on.
Semper Fidelis and God Bless
That is one of the most impressive performances I've ever seen. He pulls 455 like it is nothing at 185 lbs. WOW!!!!!!!!!!!!
Where can I get one of those computer chips Josh? You're a machine dude!
Side note, what are the odds that Guerrilla Fitness was the first CF affiliate to get robbed? Pissed...
(clap clap clap clap clap)...respect, Mr. Everett.
Well this should be interesting.
going into the 4th day of the fifty days of the filthy fifty. Broke through the barrier yesterday to score a new PR for the filthy fifty. Followed it up with the daily WOD and of course the Pull-up challenge and 30 min eliptical.
3,2,1...Get Some and Go!
That's a baaaaaaaaad man.
All that applause you hear... that's for you.
I dont know if I'm more impressed with his time on the WOD, or that he Snatched 255 and C&J 335...good lord.
Funny, the day the first "King Kong" video came out, first thing I said was "I'd like to see Josh try this one."
OK im gonna LOVE this WOD haha people gonna look at me weird with my bad ass butterfly going on! Good luck to all!
Estemated time? 8 minutes maybe? Speal sup 5 probly lol
did . . . did big o's o just get bigger?
Comment #8 - Dan, you are correct, he is not using a false grip, at least the first 2 muscle-ups.
That is insane. I weight about 177 and can't even imagine pulling that weight. At 5'7" it should be pretty easy since I have less distance to travel. Maybe I'll attempt a Diddy Kong.
Very impressive video Josh!!!!!!!!!!
Great job bro!!
This one nearly killed me last time.
Of course, it was June, at lunch, about 102 F and 80% humidity.
This one rocks!
This burpee/ pullup wod, not so much.
Cert at CFSBK was great this past weekend. big thanks to all the trainers and David O for hosting.
That was the sickest video I've ever seen on this sight. Even if Everett comes 2nd next year, I'd proclaim him the fittest man on earth.
What. A. Beast.
I will run into pukie tomorrow. I can feel it.
I honestly laughed when I seen the first king kong video come out. Not that I can complete that WOD. Its 10lbs more than my pr in DL and 5 lbs less than my clean pr. I said to myself that Josh would absolutely destroy this wod considering his total is well over 1100 and he is just an animal!! Nice job Josh!!
Yay, burpees tomorrow! I just puked in my mouth reading that.
Josh Everett just proved what we already knew: He is not human.
Inspiring and freakish work Josh! Huge thanks to you, Greg A, Tony, Dave, Jimi, Steve, Malee, and Squat Nazi Rachel and Sevan for running a life changing Cert.
that video is one word. motivation.
does anybody know how tall josh everett is?
Good Grief, Josh! You are an animal! I passed "impressed" on the first round. That was AWESOME!
That is beastly.
I may have to try it. I know I can do the deadlift and the squat cleans, but the muscle ups are a problem. Kudddoooosssss bud.
so much respect for that. his body weight is only 185lb, that was insane.
Sick vid. Tomorrow's workout looks nice. At least it's one that I can do in my gym without risking getting kicked out.
Josh Everett, edge of my seat! Incrdible! I doubt anyone will best that.
Congradulations to the affiliate that thought up "King Kong." This has been fun watching this one unfold.
It is off of CrossFit Babylon's site. It is structured off of the Burpee challenge.
100 Day Pull-Up Challenge. Beginning Tuesday, October 14th, we started doing one pull-up on day one and add one each day until we get to 100 pull-ups on the 100th day!
1. Use any grip, jumping or modified, dead hangs, kipping or butterfly pull-ups are acceptable.
2. You can complete each day’s pull-ups all at once, or broken up and done at different times throughout the day.
3. If for some reason you miss a day, you have to make up all the missed pull-ups the following day.
4. If you don’t start the challenge with us today, you can “buy-in” at any time by doing ALL the missed day’s pull-ups on your first day.
5. Any pull-ups you complete during your regular workout can count towards that day’s Challenge pull-ups, if you want them to.
5. Have fun doing pull-ups and getting stronger doing it! (This is modeled after Crossfit Santa Cruz’s 100 day Burpee Challenge.)
Post your progress in the comments along with your daily WOD information so we can keep track.
Wow...Josh has about 60lbs on the last guy I watched do standard grip muscle-ups.
Unbelievable. That is one of the most impressive things I've ever seen, and this site has plenty of really impressive things posted.
I think it's safe to say my hands are going to be %#&*@$ tomorrow.
Well nobody's beating that time, case closed.
Josh is 5'9 / 185#
That is a very impressive performance. I think that a good performance in this workout can be one definition of "strong."
I called it! Josh Everett is King Kong!
Holy crap,Josh!! Awesome work - you are a freak of nature and I mean that in the best way! Untouchable!
And he's one of the most polite and humble guys you'd ever want to meet. An honor to have guests like that at our place. Great effort Josh, thanks for the inspiration.
this is bringing back bad memories of June 8th 2008...
When I first read about "King Kong", I thought "Hey, that sounds like a workout for Josh Everett!"
Looks like I have a new goal -- survive 'King Kong' in a reasonable amount of time. The 255 clean & jerk should not be too awful, I've popped 245. Likewise 455# on the dead is about 12% more than I've pulled for a set of 3. But closing that gap is going to be hell...
I have this nasty habit of chasing certain people's times (RTC and Josh Everett in particular, since they weigh about the same as me). Now it's really going to get me in trouble!
Much respect to Josh Everett for demolishing it.
Note the OVERHAND grip on the DL's in the video. Josh Everett is an absolute monster.
This might be the only CF wod that I CANNOT do. Both the barbell movements are beyond my 1RMs.
I am guessing Josh stears clear of kryptanite.
Well done dude
Josh, you made that look to damn easy, way to kick some a$$, ill hopefully get there someday!!!!
Very impressive performance Josh. I thought the same thing the first time I saw the King Kong video....I'd like to see Josh do that one. I'm glad I got to watch it. Thanks!
JOSH you are a freak of nature!!!
Look forward to seeing you at the competition this weekend. Thank god I won't be in your weight class.
That was sick. Josh, you're a beast!
Wow Josh! That's up there as one of favorite vids for sure.
WOW! Now that was impressive.
Stoked to meet a Navy SEAL crossfitter today at globogym (24 fitness Hancock Center, Austin) ..
Jeff, didn't catch your number, hit us up for a WOD (8087410547)
Just watched the video...WOW!! I have a new video to show all the people I tell about crossfit...
Kippidy do da daaaaaaaay....puke....
Josh is all sorts of winged beast of the night!
Josh Everett is king kong.
seriously josh, you're a beast.
Josh is a full rank Beastmaster.
he has what seem to be disproportionately skinny calves for such a monstrosity of a man. maybe from wearing overly supportive shoes?
My reaction to the video: Staring guppy-eyed with mandible resting on laptop keyboard. Very impressive, Mr. Everett, very impressive. I'm not sure if I can ROLL 455# across the floor...
As soon as I saw the King Kong WoD, I immediately thought "Josh Everett would kill this."
Of course, King Kong is a wuss compared to Josh Everett.
That was amazing to see in person
My 12 yo daughter watched this with me and said "Josh could deadlift my pony. Probably with me on her." ;-)
All of the "King Kong" videos have been amazing to watch, and this one nearly left us looking as Skeletor described.
Yay burpees. really.
As I told Rudy when he told me I was doing this workout, Josh Evertt will crush it. He is so technically perfect and monstrously strong he is undoubtedly my crossfit "hero" that I would try to emulate.
Josh you are an animal.
Josh is a true inspiration!
Josh you are a true inspiration!
I finally got this video down loaded. Josh is the altered beast.
12 kipping pullups
Josh: Inspirationaly Insane!
Todays WOD: Not so inspirational, but equally insane!
10 rounds for time:
12 pull ups - 4 overhand, 4 underhand, 4 neutral grip
25:34 As Rx'd
West Tigris Crossfit
JSS KDGII, Rashid Iraq
Don't be rude. Josh isn't a monkey.
Josh is an animal. i would definitely like to see more 'heavy' workouts like that. He toyed with those weights. His 255 snatch and 335 C+J warm up are insane too. unbelievable. if you see josh you know crossfit is not just about endurance. the guy is insane strong and it's even more impressive that he weighs only a buck 85. unreal. would be nice to know what his squat and dead maxes are...i am very impressed.
I'm going to tackle king kong someday but my back's not ready yet. I deadlifted for the first time in three years during the WOD (081013) the other day. I have two hurniated discs in my lumbar spine, but so far crossfit has actually made it feel better. Anyways, Josh is the man. That was ridiculous. As for the WOD today, I'm looking forward to the burpees. That's one of the exercises that I wouldn't like to see come out of the hopper so I have decided to start loving them. Bring it on!
I can't wait until my shoulder is recovered so that I can continue crossfitting. What an inspiration that video is, and he made it look so easy!
What kind of shoes is Josh wearing
The most impressive CF performance I've seen. Josh Everett is un-freakin'-real!
Legs still a little sore from the Half-marathon on sunday, but I still finished more than a minute faster than last time. CrossFit rocks!!
12 Ring pull ups
Dear Mr Everett,
YOU ARE AN ANIMAL
Great work. You have given lots of people a very powerful piece of inspiration.
Holy cow! amazing athlete. amazed.
Josh, that was AWESOME! So fun to watch!
In Re: Josh Everett - are you kidding me? That's freakin' unbelievable.
Today's WOD looks sweet, but I am weak on pull-ups. This will take a while.
Josh, your strength boggles my brain. Great show, thanks. Paul
what a beast! awesome, josh.
The Cross fit in Alexandria has a USA SSgt doing the same king kong routine. Where do people come up with these things.
#18 - Chris Manning, I hope you like to be overtrained...and please, explain to me why you feel you need to do 30 minutes on the eliptical after all of that?
There's nothing I can say about Josh's effort that would do it justice, so I'll just sit back and enjoy the show.
man, Josh is a monster. That is motivational.
I liked this wod. It looks deceivingly "easy" but I worked up a really good sweat!
I need a shirt that says "I Hate Burpees" these are by far the most taxing exercises that I do hands done.
Josh your sick brother! Hell I was at home here cheering you on. Great Job.
Around 19 minutes as prescribed.
#18 Chris Manning
I worry about you doing "The Filthy 50" every day along with the WOD. If you do that for 50 days, it's almost assured that you'll reach into the realm of overtraining, which can include injury/sickness.
I'd also argue that 30 minutes on the elliptical is a complete waste of time. You're getting your "cardio" by doing CrossFit, and the elliptical is not biomechanically efficient at all, thus not functional or transferable.
I'm not attacking you in any way, I just don't want to see a fellow CrossFitter get overtrained or not use their time most efficiently (elliptical).
With that being said, I'm taking a cycle and a half off (6 days total) to rest. I've been going hard on the WOD's since the beginning of August and I'm pretty sure my body (and performance) will thank me.
Oh, and Everett is a beast. I want to be like him when I grow up.
Did WOD in globo gym...got interrupted SEVERAL times...so time can be GREATLY improved upon.
12 Burpees (getting MUCH better at these)
12 Jumping Kips
After doing the Burpee Challenge, I felt pretty confidant coming into this one. Coming out I felt like a different man. It took about 30 minutes for the headache to wear off.
m/160/35 19:33 (wasted some time trying to explain what I was doing to my SGT)
ADIDAS IRONWORK 2
It's an amazing Weightlifting shoe
Thank You Oliver AA
Great video! Josh Everett is not human.
Just wanted to say mention what an awesome job Jeff Tucker does with the Gymnastics Cert. He teaches great progressions that will ease all of your client to be comfortable inverted on a bar or in a handstand. His passion for what he does is evident and makes the cert fun.
Burpees Burpees Burpees...we have a love hate relationship.
32:28 per rx
Today, old guys drool. This kicked my butt. I'll buy one of those "I Hate Burpee" Tees
28:00 as rx'd
12 burpees x 10
12 pullups x 10 ( rd 1-4 regular PU, rd5-7 kipping PU rd 8-10 kipping and jumping)
at the end me and workout partners took turns kicking each other in the gooch for cool down :)
Josh Everett is my idol!
I think the name of the workout has to be changed from "King Kong" to "Josh Everett is King Kong".
Sick song in the video too, what is that?
#77 Big O
Don't sell yourself short -- your performance was highly impressive as well.
See comment #82 and post thoughts!!!
Dude, What's your beef?!?
Nice work Josh. You are an animal.
Oh dear Crossfit, how I've missed you! If I could hug a website I would have my gorilla grip going and even wrap my legs around the hips... might even thow in a humping motion.
Although I still consider myself recovering from the massacre of my mouth, I'm back to working out. I had to do some random crossfit like WOD yesterday though because we haven't had internet in about 4 days. It's been quite upsetting. It's probably caused the ships supply of Prozac to go down, that's for sure.
Oh my burpees! I guess I said I missed Crossfit too soon, ha! I will hit it hard.
So... I hope I'll be able to find this amazing video once I get back from cruise because it sounds like the video of the century.
Grab the Kool Aid and GET SOME!
As rx'd, 18:26.
Someone asked Josh's height - I'd put him at about 5'11, no more (this is from two in person meetings at CF Games). I would like to see Tony Bianbridge do this one, as well. He was top 15 or so at the Games and he has sick deadlift and can do 10 MU's in a row. Don't know if he could beat the fittest man on the planet, but it's right in Tony's wheelhouse.
I think next rest day I'm going to try it. My 1RM is about 460, so ought to be interesting. Josh DL'ed that 455 like it was nothing. Unbelievable. At 185.
stoooopid sick video.
Whats next? Godzilla?
how is it possible to scale this workout at all. Did they just come up with weight or did they go off a %. Just wondering how you could attempt this workout with a scaled weight.
Yesterday's, as RX: 6 Rounds
Wow! I've been doing Crossfit for about four months now and today I have really seen the benefits. I was in an auto accident yesterday (rear-ended on the freeway). Nothing major, but I was a little sore around the neck and back. I went to the doctor and everything checked out OK. He said take it easy for about a week. Well, I woke up this morning with no pain! The core training principals of Crossfit have strengthened my worn out body to the point where this was just a bump in the road. Hooked for life. Thanks coach.
first 5 rounds pull ups
last 5 rounds jumping pull ups
#110 - when you order your "I Hate Burpees" T-shirt, get one for me. Size: Puny.
150 5'7.5" 33 yom
as rx'd 15:19 PR-
5:02 faster than last time
full rom burpee standard with jump clap
slight kip pullups- (cannot do full kip due to ceiling height)
only coffee before as always
wow that was hard and bad.
10 rounds in 28:14. Did jumping pull ups since I still can't straighten my arms from this past weekend's WODs.
Unbelievable! And humble!
A great display of all 10! Great job Josh!
i liked that workout
I remember doing this workout last time. I told myself that it was incorrect and unbalanced to do 10 sets of 12 so to make it even, I changed it to 10 sets of 10. The cool part was I didn't tell Ken C or any of my friends and I ended up with a really kick ass time.
What is Josh Everetts back ground? Does anyone know? Im just curious to how someone gets that superhuman strength.
As rxd= 16:05...I hate burpees
Josh, you are my idol. Solid, man, simply solid!!
WOD as rx'd
as rx'd : 29:30min
I am with alot of other people only here really don't like burpee's but I will say this if I think back to what they were like before I started doing crossfit well there is no comparison. As with everything with crossfit I see the improvements in everything I am doing but each time I do a WOD be it a new one or one I have done before I am stil pushing myself.
WOD as Rxd
Good Lord... I knew it was going to be good when that first deadlift went up like there was only 2 x 45's on the bar.
I guess strength matters. A lot.
Oops. Did 12 PU then 12 Burpees.
Hope it doesn't matter to much.
Otherwise as Rx'd
Did my first 5rounds in 7.50
Downhill from there. After 7-8 rounds I was exhausted..
Broke the Pullups after first round. Burpees unbroken but pretty slow in the end.
26:58 as rx'd
Amazing job Josh, I can't even fathom how heavy that is.
After round 2, shifted to jumping pullups.
I was really hoping I wouldn't have to do burpees again for a while...but, I'm gonna get pumped up and go for it!
Hey guys, got a question about form and execution of a movement. Doing the WOD yesterday, I was having some pain in my right front delt every time I pulled up the bar while doing the sumo dead lift high pulls. No pain at all with the thrusters or cleans. I did some warm ups with just the bar so I don't think it was the weight. Anybody have any thoughts on what I might want to look for?
This King Kong WOD is sick sick sick. Seriously, this is one of those WODs where I take the PR weight and cit 1/3 of the damn weight off it. I have been doing CrossFit for 10 months and I look at this damn video and just shake my head.....
I watch this video and I wonder if the "fittest man on earth" could do it? I mean, it isn't quite a "1o minute full body work-out" but holy cow, this thing is brutal.
Josh's King Kong video....
.....speechless! : 0
Bring on the Burpee's...Mr. Pukie your not welcome here tonight!
Josh Everett + King Kong = INSANE!
uhhhhh WHOA. That was nuts.
Oh snap! Crossfit Alexandria just got called out on King Kong!
That video was incredible!!
11:37, 4 min better than last time
As rx'd: 39:13
24:49 (PR) last time was 26:58
I had aspirations of sub-20 that ended pretty quickly but it felt good.
I just found a similarity between my workout and Everetts. I have that red stopwatch.
All pull ups were done kipping and unbroken.
Burpees sucked as always.
As Rxd - 21:15
first 2 rounds unbroken, all the rest into sets of 6.
My affiliation process is moving along. Got a promising email, but nothing official yet. Keep your fingers crossed!
I had the bad idea to do this W/O on the rest day four days ago.(14min07)
Today as RX'd 14min01
I need advice here, i wonder what are u doing when u miss a couple W/o due to sickness / work or anything else? R u doing 2 W/O on a single day?
Ten rounds for time of:
Five extra rounds for time:(Fifteen total rounds)
Crossfit, it's the best of times during the worst of times.
Strong dude! No false grip and probably hasn't deadlifted since the 07 Games. And if I remember correctly he typically split cleans. Josh has always been a favorite here in Rockford!
first 4 rounds were chest 2 floor burpees, went to regular in round 5 as i kept knocking the wind out of myself.
interesting footnote: someone up there mentioned GI Jane....good question, knocked out a 9:59 gi jane 2 weeks ago while i was on vaction in hawaii (mentioning this as it was a sea level and i am from calgary so some advantage coming down), all 100 chest to floor and chin over bar, had to jump for the bar for the chins.
thanks for letting me share
funbobby in calgary
As rx'd 16:22.
Felt slow- no excuses.
I have a client that can't do those types of movements (gets a pain the front delt area) due to a previous rotator cuff injury. She can't do SDHP, dips or muscle-ups due to pain in that area.
Stop doing anything when you feel that pain and go have it checked out by either an orthapedic or a physical therapist.
Tough one. Burpies are killer. The pullups I could do no problem but it was the burpies that slowed me down.
Glad I had a round/rep counter. Got a bit confused towards the latter rounds.
Oh my goodness. Does Josh make all his workouts look so easy? I mean, if I didn't know better, I would (almost) assume I could do this myself just from watching him do this so calmly. Wow. just wow.
I guess I'm pretty lucky to not have any problems with the guys in my gym. I don't give them the option to question what I'm doing and the one time someone tried to correct me I just smiled and winked at him and told him to please go away. I've never been asked to leave, even with virtual shoveling and jumping pullups.
Headed to the gym now to get this done, I wanted to start the burpee challenge anyway, guess this is a good time to do it, huh?
I will not even try to comment on Josh's performance here. I did comment on our blog today, & I hope you guys will click over & check it out.
I will say this. It is an honor to have Josh do King-Kong. I have not seen many athletic performances like that in my life. We did not think that Matt would have the best time ever - we knew that he would be beat - we simply wanted to record a workout that we had been playing with. We did not, however, expect Matt's time to be bested by five minutes. Unbelievable Josh - absolutely unbelievable.
CFWU- minus pu's
Jumping pu's 3 boards.
Josh, what a showing. What a manimal. And at 185 bw. I think this achievement can silence so many of our critics about strength, form, application...all of the above.
I'm off schedule so today is a rest day, but Josh... damn, dude.
Note: I will get the Kip down and get some to the resting out of the above time. I just need to do like 5,000 more pull ups. NP :)
KS - 22:01
MN - 25:37
Not sure if you folks noticed this, but our l'il friend Nic (Nicole) from yesterday's comment section did indeed receive a reply from Coach.
See Comment #638
I liked it ~
worst posting EVER!!!
In a hotel room, had to do pullups on the bathroom door which definitely slowed me down.
Tried one burpee and the pain in my lower back was staggering...that convinced me that today is a burpee-free day.
Lower back can not handle kipping pullups either after yesterday's double bodyweight deadlift festivities so today's workout was changed to this:
10 rounds for time:
12 strict no kip, deadhang pullups touching chest (later rounds became a mix of chest and throat touching bar)
12 unanchored situps with 10# plate held in contact with chest
21:59. Slow to get up from the floor....lower back feeling better than yesterday, but still very painful.
"KING KONG" is the new big man's Fran
10 rounds as rx'd
14:17 as rx'd
looked fairly simple till i tried it, workout is killer
Rodney 31/m/5'9/185 15:40
Shane 34/m/5'8/150 19:32
Burpees kill me but i killed the pullups...
As Rxd: 16:11
This Video is going into my favorite video's bookmark link. Click. Click. Done.
First 3.5 rounds: 6:45
Sudden Emergency Bathroom Break
Last 6.5 rounds: 11:00
My name's Dave and I workout at CF Alexandria where Okonsky originally did King Kong. All I can say is well done Everett. Athleticism like that is inspiring. I weigh the exact same and you just completely redefined my idea of what I COULD be capable of. Just give me about 5 years of training full time and 30 Red Bulls.
D.St (yesterday's comment #647)
I agree with you. 5 rounds isn't bad for someone going through chemo for brain cancer.
Almost 2 minutes faster than last time.
Did this in the afternoon, about 4 hours after doing yesterdays WOD in the morning.
my dad has bad knees. any suggestions on a good fitness plan? i want to do crossfit but he can squat or run.
Not feeling it for a second day in a row(maybe I should take a day off...nah)
i meant to write he CANT squat or run
19:49 as rx'd
cf games burpees and pullups
Warmup: stretch, 60 reps single unders, 3x10 pushup/crunches
WOD: 4 rounds, as rx'd (subbed jumping p/u's), 11:46
This old Airman is just too broken to go more...went into my 5th set of burpees and was doing single rep sets...forearm and shoulder aching (old injury)...so had to call it.
Total workout time 25 min
18:49 as rx'ed.
Done with a slightly separated shoulder from last week's soccer match, I'll take it.
Felt pretty good today. Must have gotten that cookie ice cream sandwich out of my system :)
Dammit Chris, can you post a few spots farther away from me?
Sign me up for an I hate burpees t shirt too
As rx: 19:53
Compare to 080608: 23:35
Last time 26:26
Today As Rx 32:49
I have no idea were the 6mins came from....
Josh, great video. You made the dl and cleans look like you were picking up a peanut!
as rx'd- 17:37
As Rx'd in 18:20
First WOD as rx'ed after a long hiatus from CF. Attempted yesterdays WOD but shortly into it decided to be cautious and just did 5 sets of each exercise (traps are destroyed still).
CFWU minus pull-ups
WOD as rx'ed in 39:51
burpees were to a target 18 in above my reach, pull-ups were dead hang since the bar in my basement was too low.
great workout, thanks coach
7 Rounds (12 jump pull ups, 12 burpees)
Intermittent rest after round 3.5
Man how I hate being the slow man on the board
As rx'd, 18:48!
absolutely amazing... just to put it perspective, there have only been three posters so far who have completed this in under TWICE that time.
40 mins, I'm a bum.
FIRST TIME DOING THIS WOD...THOUGHT IT WAS GOING TO BE EASY. I'M SUCH AN IDIOT FOR THINKING A CROSSFIT WOD WAS GOING TO BE EASY.
I WORKED ON MY BUTTERFLY KIP TODAY DURING THE WOD. USED THE BUTTERFLY ON ABOUT 85% OF THE PUs. I'M STILL WORKING ON MY RHYTHM. I CAN GET ABOUT TEN OR SO IN A ROW, BUT THEN ON NUMBER 11 I GET OUT OF RHYTHM. ANY HELPFUL SUGGESTIONS WOULD BE GREATLY APPRECIATED.
TEN ROUNDS FOR TIME OF:
PERFORMED AS RX'D:
Never done that one before. Loved it. Burpees felt great today. Pullups just okay. I thought I was pretty fast but then I read all these comments....8 minutes? did you forget the '1', speal?
7 rounds - 26:17
Fisrt 5 rounds:
12 bench dips
Last 2 rounds:
12 bench dips
Third week into crossfit and i already hate burpees. This was tough. Didn't have pull-up bar so i did dips. Workouts are starting to get easier, I did better with the Burpees today than i did last time we had to do them.
I like to call this one, "Laura's Two Biggest Weaknesses." ;)
Took me about 27 minutes in June...I hated it so much I actually didn't even record my time. Today wasn't as soul-crushingly awful; I think the cooler weather helps.
Crossfit Strength Experiment Round 2/Week 3
5 rounds for time
Front Squat 160# 5 Reps
6:55 PR (Prev. 9/4 7:31) Short, brutal, effective
Ring Rows 15-15-15
Toes to Bar 15-15-15
Will do today's WOD tomorrow.
As Rx 13:39, 1st time doing this WOD.
Push ups from the knees for Burpees
Jumping pull ups.
First day back...need it
10 rounds as prescribed with jumping pull-ups 14 min. Had stopped Cross Fitting for a minute because of major life changes and had no time. No excuses, back on the course.
37yom 6-01 208#
20:33 as rxd
What do you guys use to count rounds. I get so focused on the task I find it hard to keep track. My hand gets really shaky making writing not even worth it. Today I used toothpicks. Anyone?
10 Rounds for Time
23:43...still learning the kipping pull-up
19:43, 3:43 better than last time...
Can I get one of those t-shirts too? And can I have it modified to say "F'n" in front of burpees?
For counting rounds I wrote 1-10 on a paper towel and tore the number after each round. Basic but it works...I'm in the sandbox right now. Ranger beads are also good.
Josh and Speal I want to grow up to be like you guys but I am too old already,59. But you guys are an inspiration great work and thanks to CrossFit Nation.
Thought I had to do 12 rounds. Was very pleasantly surprised to review the web page between sets to discover 10 rounds.
Still... 48:30. Way slower than most of you. Relax #226 - I've got your back. :)
No kips - maybe hurt my time?
But Speal... for 120 burpees and 120 pullups... that's one repetition every 2 seconds without stopping. There's no time for puking in there... and I would most certainly be puking. Speal - what's your secret?
- 10 Rounds -
10 Burpees (no push up)
WOD as rx'ed
I actually am appreciating the burpee challenge!... however for the record, burpees are still nauseatingly awful! Booo
11.20 for 5 rounds.
Josh E. appears to laugh at our feeble earth gravity. Madness.
27:36 slower by over a minute? :(
I migh have thrown in on extra round, at least and extra 12 burpees. I got really fuzzy around round 6, but then felt better by round 8.
CFWUx3 with 25lbs
Ten rounds for time of:
time was 17:49
The burbees were good, They were the best I've done.
No jump on the burpee
cfwu x2 -pullups
as rx'd 30:15 i suck at burpees, need to work on them
20:56 as Rx'd. Not anywhere near my last time of 17:49.
Pull-ups all 5-4-3. Burpees unbroken but slower than in the past.
Wrist is getting a lot better, as I was cautious with it, but it did not bother me during burpees like I expected.
On Bayshore mid-day in the low 80s. I love Tampa in the fall.
felt like a pretty good time then as I scrolled down and saw Speals' time. Your a badass!
25:07 last time 26:13
3 sets clean pulls 100lbs
3 sets front stepups 55lbs
20 rocker abs
28:10 First time doing this one I pushed as hard as I could .....My pullups need work but they were all legit no cheating ..... after learning all I did at my level 1 cert I try and hold myself to that standard.
Finally back on a normal schedule.. been in and out so often, have had to piecemeal my workout schedule.. i love routines
as rx'd 13:54 off a little from last time
overhead clapping burpees
I just had to say Speal bro that's crazy! I started gaming this workout thinking how cool it would be to finish in under 15min. When I saw that time I said screw it. Just go for it! Thanks for the humility bro!
From what I've seen, (pound for pound), there are very few in Josh's catagory of fitness. That was ridiculous. Solid work dude.
m/26 5'10" bw-178
rx'd: 14:45... ouch!
Pressed for time today so:
If anyone is in the Santa Barbara area I am wondering if anyone knows where there is a pull up bar on the beach. Would love to not have to do today's workout at the globo-gym... too beautiful outside.
1st time doing this wod; if my hands were as strong as my back, I would have gotten a better time; oh well
So how much is that guy deadlifting in the picture? I'm assuming those are not regular size plates, because otherwise he'd be lifting about 1,000 pounds (give or take).
started xfit May 08
WOD: 29:01 (wasn't sure if I was happy or not till realizing this was 3:29 faster than in August and I am 5 pounds heavier)
Um, never mind. Reminder to self: Watch video first next time.
22.06 as rx'd
Awesome work in that vid. Josh makes 99.9% of the human population look weak!
As I said this morning...I hate burpees!
However, it's interesting to me how when I wanna give up, I just say, "Do just one more round" and it gets me thru the workout. I had to start saying that about round 5.
I JUST MAKE TALLY MARKS ON THE FLOOR WITH THE CHALK THAT I HAVE ON MY HANDS FROM DOING THE PULL-UPS. AFTER I COMPLETE A ROUND I DIP MY FINGER INTO THE CLALK BUCKET AND MAKE A TALLY MARK ON THE FLOOR. IT GETS A LITTLE MESSY AT TIMES, BUT THE SWEAT EVENTUALLY GETS RID OF IT. (HA HA)
Can I request Tony B and crew do a video of Speal doing this workout? I do not doubt his 8 min performance one bit, but it would be amazing to see it. He is truly putting the rest of us in a lower division. As mentioned above, only a few folks did it in less than twice his time. Way to go Speal! I have had the pleasure of meeting you just once, and you give guys like me motivation.
26, male, 165lbs, 5'8"
As rx'd 17:59
The burpie is an amazingly simple and effective way to kick your ass.
Josh Everett is a stud. After I saw him deadlift 455 like it was 200, I thought..."k this guy is probably 220." Then he said he was 185. F'ing A'.
I think King Kong should change his name to Josh Everett.
16:00 as rx, sluggish lately, might need an extra rest day soon
TOTAL TIME: 23:19
lap times: 56sec, 1:40, 2:06, 2:13, 2:37, 2:25, 2:29, 2:58, 2:56, 2:56
(all pull ups at ones or 8 and 4)
I guess I need some more cardio training. I finished 8 rounds under 50mins. Come on ELO lets rock get under 40mins. Push yourself hard. good luck
Scaled due to injury (Pulled calf muscle practicing double unders, so no burpees or Jumpimg Pull Ups)
3 Pull Ups
12 Push Ups
10 Rounds 16:51
Ten rounds for time of:
I'm not sure about pull-up bars on the beach but try checking out the two affiliates in your area:
My god Josh kicks seriously.
19:06 as rx for the wod
20 min as rxd
50% day for injury prevention
10 sets of 6 burpees and 6 pu's. I beat my last time by almost 4 minutes, but my main goal was to be under Calgary Colin's awesome 16:05 as rx'd; an incredible effort for an age-challenged person. Avg HR 180, peak 187.
I've just started Crossfit this week to try it out even though I've known about it for some time now from my training in parkour. And I have to say... IT SUCKS!! (In that ego destroying way that only Crossfit can suck. Just look at my pathetic attempt below...)
1= 12 burpees/ 5 pull-ups
Completed in 28 mins. Gotta lotta work to do!!
1/2 recovery week.
6 rounds 14 min.
Really, really got my heart rate up. Almost puked on the 3rd round.
As RX'd 22:42
Great demonstration of Crossfit fitness! Just look at the vid of Josh (by the way Josh, awesome job) and the variety of the WOD for today. Crossfit at its best!
19:48, way better than last time at 27:25. Main improvement was burpees. Feeling good.
Loved the video, excellent work for a reasonably light guy. Nice going Josh!
pretty pumped about this. not a great time by any means but its apparent to me that my pull-ups are getting better if i can get 120 of them done and 120 burpees done in under 26 minutes
I have only done this workout once before but i think it was during my 3rd week or so after starting crossfit, i don't remember my exact time but i know it was just over 30:00.
#248 Mike C.
His secret: I don't think he breaths! He's not human! He does like the cookies I make, want me to send you some "speal" cookies?
12/12 burpees and pull ups! as Rxd! yeah!!!
Happy to say I shaved quite a bit off of my last time! AND I didn't have to break up anything until the last set when my grip gave out at 10 PU's AAARRRRGGGGG!!! I almost lost my morning snack, but managed to hop back up finish the last two and 'crawl over to the corner to die'. lol Okay, curl up in a fetal position! lol ;-)
20:50 was my time. First time doing this in June, I had to break up all of my pull ups from the start and then my burpees towards the end . My time THEN was 25:25 so almost a full 5 min off! yes!What a difference~
20 push ups
12 pull ups
I had to modify this one because of my lower back pain. Any kind of sitting or squatting is quite painful. The initial squat down to the proper position for the burpees gives me a nice sharp pain. Repeating this motion 12 times each round was not going to go well.
I have to say I normally don't comment on how how impressed I am with others. But Josh, your level of fitness is inspiring, which is the understatement of the year. From your strength and power, to technique in the most dynamic movements, I am floored by your level of skill, not to mention your athletic and fitness prowess. I feel as if I'm in pretty damn good shape, and I appreciate examples such as yourself to remind me of how much unfulfilled potential there might be. Not saying I'd ever reach your level, however I'm still driven to keep in mind that i can be much, much better thanks to the top examples such as yourself. You remind all of us mere mortals of what is possible if you're willing to become a regular visitor to that dark place.
Sorry if I sound like a doting little girl.
I6 - 22:32
LT - 20:47
~ f'n Hate burpees
#216 You're not fooling anybody...except yourself.
Yesterday at the gym, there was a Navy guy doing GHD sit ups and he complained that they gave him head aches. He wasn't suffering from sinus or inner ear issues and it didn't seem to affect him on Hand stands or Hand stand push ups. I've been hearing this now from several different individuals online but have not had to opportunity to watch their form until yesterday. I watched his form on the GHD and got that "ah ha moment." I noticed he was stressing out his neck both on the way down and while down, and even still while coming up.
Hard to explain this in an email, but here goes....
When I do my GHD's I get to the end and 'relax' my neck and head. What I mean is my head and neck are a part of the 'bow' that you are creating.
Watch Nicole in this video, pay attention to what Coach is saying as well of course, but check out her head and neck.That little 'relaxing of the neck' and then firing those legs to get you up quickly makes all the difference. The guy that was suffering from the head aches said he felt an instant difference and release when I pointed out his head/neck position. Just a thought, I hope that helps!
Substituted jump pull ups.
ok now 8 minutes!? that is one rep every 2 seconds non-stop for the whole wod!!!! i was going to post my time but being a mere mortal i think i will just keep it to myself. lol. thank goodness we are on the same side!
would love to see that on video.
15:03 as Rx'd (PR by 2:05)
I got into a macadamia nut binge about 4 hours before the WOD - I feel like crap right now!!
33 yom 220 bwt
cfwu 3 rds x 15reps minus pull-ups & subbed 135 Lb close grip bench for dips
wod as rx'd
time 23:56 new pr by 16:03
pull-ups broken 8/4 except for first set of 12
last time in june I did this in 39:59 and felt horribly slow (was also 20 lbs heavier), today I blew it out of the water and am loving me some crossfit.
15:19 as rxed.
time was slow, but pushed hard; just could not beat my last time.
Sofaking stumped on my energy levels. Not recovering
10x12 pull ups
last round was pretty tough. tv in the background was really distracting. probably could have cut 5 minutes off my time. great work overall!!!
doing the burpee challenge day 64!
27 / M / 175
Way slower than my last time around, 4 minutes slower :(
Wow! That video is impressive. What a stud!
21:05 and of course harder than I thought
burpees unbroken, pull-ups getting better but still broken, grip still bad after yesterday
10min bike cool dwn
12 burpees 12 pull ups/10 rds for time
I just put some home-made rings up in my garage, and I dont have a pull up bar. I'm sure it's safe to say that pull ups on rings is just as good if not better than a solid bar...
(i have yet to do today's WOD)...
19:59 as rx'd.
that was fun!
pullups unbroken for first 4 rounds, then 2x6 thereafter.
burpees got REAL slow after round 5 maintaining full ROM. Averaging 2.5 minutes per round out through the first 7 rounds or so, then fell off a cliff.
My upper body is completely trash from the Cert this past weekend..
CFWU; lite on pushups
10 x 12 x 12
19:58 as rx'd
Pac...6 mins. sloppy pull ups
Did 10 rounds of
8 pull-ups (100 on gravitron)
as rx'd: 15:15 first time so auto-pr.
2nd day of crossfit, first puke
did 6 rounds in about 10 minutes before i just couldn't keep going
as rx'd: 18:50
I really, really, REALLY hate burpees
5 rounds in 10:27. I wasn't there mentally on this one.
Josh Everett, that was incredible! I wish I could be half as strong as you are.
Speal, wow, 8:00, you are an animal!
AMRAP in 5 minutes of:
Score: 9 Rounds even
As Rx'd 25:10
Really proud even though the time is not the best. Gettin better at toughin out the burpees. Love it!
exactly 25 mins, had to take break between the two after round 5, then pulled it back together on the last round to get a good whoopin!
30:31 Burpees are my nemesis.
sorry forgot to mention that it took me 32 minutes to do 6 rounds last time so this time definitely a PR and felt better even though Burpees suck
AMRAP in 20 min:
65# Thruster, 5 reps
65# HPC, 7 reps
65# SDLHP, 10 reps
= 7 rounds + 5 Thruster + 7 HPC
"Nice video. I quit.
Comment #31 - Posted by: John Seiler at October 20, 2008 8:10 PM"
Hilarious. Almost had pasta on the computer screen after I read that one! Classic.
12 burpees on knees/12 jumping pullups
Pretty happy with that. Burpees went way better than they have in the past, and pullups are gradually getting better. Crossfit rocks.
took another rest day.
prob will regret it tomorrow
Forgot to add:
Burpee target: 12 inches above standing reach height.
Forgot the order, did pullups first and then burpees accidentally.
First 5 sets, swingset pullups in park
Second 5 sets, jumping pullups on swingset
Burpess as Rx'd
27:14 as rx'ed
Pullups definitely slow me down. 4x4x4. Started kipping towards the end.
Did yesterdays WOD,
subbed 85lbs for 95lbs for my wrist, but should have went heavier, I felt like 95lbs would have been fine.
6 rounds plus 5 thrusters plus 5 cleans.
24:47 as rx'd
pull-ups were generally a breeze, but the burpees definitely raised my heart rate
G&DD$%^IT!!! I was cruising until my hand ripped open again. I even set my PR for continuous pull ups at 11. Same callus as the last time my hand ripped, seems to happen 2 out of 3 times when I do more than 80 pull ups. Got 7 rounds in 17:24. Also ran 1 mile before and after.
19:57, PR by 3:42
Burpees were done CF Games-style, PUs chin over bar.
Seven rounds for time of:
Time- 16.57 Nothing better than CF, the performance gains are incredible, been doing it for about 4-5 months now. Keep up the good work everyone!!!!
Ten rounds for time of: 9:54
5 Pull-ups (beginner/squat)
CF since june 2008
Comment #333 - Posted by: Kenton
I would agree that using your rings would be great. With kipping especially, I believe it is harder to get as much pull (and push) on the rings because they move.
While my wife and I watched that video, my wife kept saying, that guy is HUGE! I was in total agreement. He looked big. Then he said he weighed 185...
What the hell is up with that!?!?
185?!?!?! I weigh 180!
I'm not sure if I should be thinking: "Wow, a guy my size can be strong!"
Or should I be thinking: "Wow, pound for pound, Josh Everett makes me look like a pile of worthlessness..."
I'm going to go with the first thought. I figure it's either that, or a lifetime of depression and low self-esteem.
Tomorrow I return to rugby after 7 years away which have included a broken femur and an ankle operation. Today I attended training, so no Burpee/Pullup thrash for me. However, a great many running drills, lineout lifts and wrestling, so I don't feel too seen off in missing the WOD. Now I just need to rest in preparation for the game.
Wish me luck for tomorrow, when I return to the front row.
As Rx'd 18:48
WOW, King Kong aint got nuthin on you Josh, thats for sure.
Great job Big O, Anthony, Willie and Josh, you are all very inspiring.
120 Burpee Chinups
Whoops, I'm 30 not 29. :D
Tried puppies scaling-
5 burpees, 5 pullups.
did 5 or 6 rounds in 5 something. Stopped at that tho bc I've been sick last few days and just not feeling up to it.
10 Rounds as rx'ed 22:28
I dont know if it makes a difference but I just noticed that I did pullups before burpees.
The Josh Everett mancrush...it only sweetens with time...sigh.
Oh, does anyone know when the J. Everett doll will be available for purchase online? It would look totally flippin' sweet next to the Freddy C. action figure (shirtless naturally) that currently adorns the fireplace mantle.
Please advise so that I may preorder before the Christmas rush.
as Rx'd 23:00
I don't know how you guys plow through the pull-ups as fast as you do kipping or not. I'm always in awe.
Only 6 rounds completed in 24:30
30yo M 175lb 5’10”
CFWU x 3; 5 pull ups, 5 ring dips per round.
As rx’d: 26:24
Foam roll after
10 rounds of
whoa!! that was tough but awesome.
as rx'd: 31:17
Burpees were good, unbroken.
Pull ups were broken and took most of time. Only 1st round unbroken.
Keeping track of rounds: right numbers 1-10 on paper towel and punch next number with thumb as rounds are completed.
OK....so i know i expect much out of josh and has never disappointed me, but this performance was OUTSTANDING! way to go josh!!!
Wow. I thought I would definitely be sub 20min. Dizziness is a biatch though..haha!
27:29 as required.
as Rx'd with kipping pullups
Did yesterday's WOD this AM
10 rounds on the dot
15:55 as RX'd...I was pretty cooked from this morning....meh.
And I'll have some of whatever Josh Everett is having.
burpees...you don't scare me any more
Wow Josh! That was impressive!!!! :)
29:17 (12:39 first 5 rds)
improved by 4:01 vs last time (June 8)
27:37 as rx'ed
First time doing this WOD, gotta work on those burpees
right after frisbee...
Fourth WOD finished as RXed, about one month into Crossfit.
"now get in the it and try to love someone..."
playing catch up
20' as rxd. Had to do jumping PU toward the end, my PUs have really digressed lately.
breakfast: run (painfully) 46 minutes = 6.1 miles
10 rounds for time of
12 x burpees
12 x pull-ups
time = 13:54
post: flop for 2 minutes
#310 Speal Wifey - i think it's likely there'd be a HUGE market for Speal cookies. i mean, heck how many people commented about gettin themselves a pair of Speal go-fast socks after that vid of him smokin the 4x400m+50squat WOD. SOCKS!
and now we learn that there's Speal COOKIES?! u might just hafta become a full-time baker.
as many batches as possible in each 24hr day of: 1 cycle measure ingredients, 1 cycle mix ingredients, 1 cycle place dough on trays, 1 cycle bake @ 375 degrees.
rest as needed between rounds.
post varieties, batch counts, and order forms to comments :-)
65 lbs 5 thrusters, 7 hang power cleans, 10 sdhp 11 rounds.
10 Rounds, burpees, pullups as rx'd 19:49.
ugly ugly ugly
Very humbling. After feeling strong during yesterday's wod, my kips fell apart in rounds 2-5 and it was a general suck fest. Had hoped to come in around 18:00, but alas...
As Rx'd: 28:10
65 lbs 5 thrusters, 7 hang power cleans, 10 sdhp 11 rounds.
10 Rounds, burpees, pullups as rx'd 19:49.
First time doing burpees...basically sucked.
Screwed up puppies and only did 8 rounds. Modified too cuz I had no access to bar. Did 5 burpees, 5 sit ups, 5 squats....13:25
14.38 - 1.09, 1.32, 1.24, 1.27, 1.39, 1.38, 1.31, 1.30, 1.26, 1.22
21.56 - 1.05, 1.53, 2.14, 2.20, 2.12, 2.28, 2.34, 2.29, 2.23, 2.17
Three changes; first and foremost, temps/humidity ideal right now in Memphis; two, I was interrupted twice by family, three I paced my burpees at one every six seconds which was sustainable. OK fourth - much better pullup now, more compact, fast, easier on the hands. Paul
29:25 The bar totally ripped my hands up! My husband could have done 3 of these workouts all at once and still have extra time left.... hope to get this down next time it comes around!
19:48 - hurt like heck - i hate pull-ups
Yesterday's workout (I didn't post) 9 rounds. I paced myself a bit and ended up with more rounds that way.
I love this stuff! With wrestling season right around the corner (I'm a coach) I can't wait to inject some of the body weight workouts for conditioning. I have some competitive boys in the room and they are going to kill themselves (not literally, they'll work up to it) to be done first.
That's it! I have found my calling!! I will stop teaching first graders and open up shop! Send all requests for cookies to my email address! ha :)
WOD 10 rounds 12 burpees 12 pullups
Could only manage 7 complete rounds in 29:59. Form began to fail on burpees and knees were killing me.
today pr 16:07
Only managed 7 rounds at 19:47. Still feeling like I might pass out from this one...
38 minutes 45 seconds
most pullups where jumping pullups
As Rx'd: 18:27
The surprising thing about today is that when we showed up to the track, someone else was already doing the WOD. Then right before Jake and I started, another guy showed up for CF. CrossFit is alive and well in Auburn, AL. War Eagle! Now if we could just get a gym...
Had to break the sets into 6's and 4's
As rx'd 17:11 kipping pull ups~no break any round
burpees got SLOW....didn't break, but they certainly came out of the woodwork to bite me in the @$$!!!
Scaled because I'm human
4min. single unders
3rds x 3min. with 1min. rest on heavy bag, combinations hands and legs full power
10 rds x 6 reps
dead hang pull up palms in
Total time 33:15
as rx'd 23:25
6 months ago it took me 45 min to do 5 rounds. Then I puked and quit.
19:31 as Rxd
Gasses out on this one! Usually love this lil combo. Not today.
beat last time by 10:43!
as rx'd 25:11
made it through 8 rounds before i started oozing blood from left hand... a PR!
I dont know why but some of the wod's i put up really good times...then stuff like burpees and pullups i drag bigtime. I think I might need to go to a crossfit gym. anybody reccomend any in northern virginia? Im in haymarket...
At my parents' place and I didn't have any place to do pull-ups, so I subbed 120 double-unders and 120 ball-slams for the pull-ups. Plan on making up the pull-ups tomorrow. Also don't know how long it took me...Got through all except the 7th and 8th set of burpees unbroken.
Beat my PR with a time of 20:53. Damn you burpees!!!
19:00, even managed the jump on the Burpees today. First 2 rounds unbroken, burp's broken 8/4 or 9/3 after that, 5 rounds of pullups unbroken, then 8/4 or 9/3. After first 2 rounds, 10 breath breaks.
Warm-up: 100 SU + 50 DU; CFWU (minus PU & dips) - 3 rnds.
As Rx: 20:09
Cool-down: hamstrings stretching; foam roll.
PR by 21 seconds.
Greg - 23/m/140
Steve - 52/m/165
21:45 with an asterix... I may have done 11 sets (at least I hope so). I was working for a sub-20 after fellow CrossFitter Chris left a message at the gym with a few of the trainers that he managed the feat earlier in the day.
As for Josh, I would have done King Kong today but I was, ummm, busy at work with all this work I had to do there at work today. Way too busy. Or I would have. Yep. You bet.
More better faster
RX'd: 21:03 (Should have been rest day, but it looked too fun to pass up)
20:28... PR by 2:52 Freakin awesome, still making good gains. Love this shtuff.
Special K 1/3 4 rounds of 12 26:45 2nd day of Crossfit.
switched to jumping pullups and negatives after first 4 or 5 pullups of each round.
13:17 and then fell down shaking for about 10 minutes...drove home and slept for an hour.
Tough Workout! Time: 16:24 New PR by 2.5 mins.
23:20 - felt sick and a pounding headache afterwards. :)
in my basement, felt pretty slow on the burpees, broke both into sets of 4
as rx'd 23:56, room to improve
11:57 Burpees never get easy
pukie was in the corner
Yay! I'm back in the land of the fit! I know ya'll missed me and are so glad to see me (I have to tell myself these things...) My last workout was the clean/situps from LAST Tues. Eek. I guess I needed a rest.
Today, something funky is still going on with my elbow and I made up the wod from yesterday.
20 min AMRAP of 5 thrusters, 7 hpc, 10 sdhp (w/65#)
11 + 3 thrusters
I'm glad to be back! Missed you!
I'm new to the game, started monday, 20th of october, where do I find the crossfit warm up I have seen mentioned in a couple posts?
22:52 as rx'd
that was a killer. Sprained my ankle a few weeks ago so this was the first WOD i've done in 2 or 3 weeks. Good to be back.
13:03 for me and 13:07 for Schmoll.
Love that which makes you hard
As rx'd 22:51 (pr). Last time was 27:21, and I thought that was the best I could do. It just gets better and better thanks to sticking with the WOD's month after month.
30:17 as rx'd
This is my second Crossfit WOD. This was my first time doing burpees. Holy. crap. It was pretty bad, and looking at all your times I feel so weak... rounds 6-10 I had to do modified burpees (knees on ground) and rounds 6-10 were also a lot of jumping pullups.
I feel really worthless posting this time... but I do feel good that I finished at all.
27:11 Thought I was moving faster than that. Guess NOT!
i f'n hate burpees!
My comment #425 should have said "too stupid to do it right." Did ten rounds of 10/10. Paul
Ten rounds for time of:
As rx'ed 15:40 (PR), last time was 19:08, this workout was painful last time i did it, and it still is painful LOL
*from now on no more junk food. kills recovery time and air supply :-/
*strict pull ups
AHHHH! Same thing happened to me - hand ripped open @ round 7 (17:46). Definitely improving my butterfly though.
About 4 minutes faster than last time and my hands freakin' hurt now!
36 y/o male, 150#, 68"
half WOD (12 burpees and 12 pull ups 5 reps)
35 y/o male, 149#, 68"
half WOD 6 pull ups and 6 burpees 10 sets
Comment #401 - Posted by: Karl at June 9, 2008 7:31 AM
1:08:00, maintained form with all repetitions. This is only my second Crossfit workout ever. I've sporadically done P90X and did a complete Stew Smith regimen in preparation for a tryout a couple years ago. Not thrilled with my time, but I finished it.
As RX'd 11:18
23:58, my times seem to be getting flat. just took a break in sept. gotta consider the zone.
14:20. almost barfed.......
Good Evening all,
Finally did this one.
27:02, with a stopped clock and one extra round due to phone call. Had to do the pull ups strict on the top edge of bathroom door with towel over the edge. I knew that would affect the time, but it sure affected the pull up as well. Looking forward to tomorrows break off, then it's chores and time with my little girl again.
Semper Fidelis and God Bless
as rx'ed, 21:19
PR by 2 min
17:48 as rs'd
A little faster than I thought I would be. All sets unbroken. A little to much rest between exercises and rounds in the beginning. Picked up steam in the last 4-5 rounds and went much faster.
28:30. MUCH harder than I anticipated. Been doing crossfit for two weeks now. Did 50 box jumps after on my sweet new homemade 24" plyo box.
17:47 as rx'd
20:15 as Rx'd. Burpees should be called barfees.
Shoulder and elbow really bothering me from lots of pullups and the SDHP's yesterday. No point in reinjuring anything, so I did my shoulder rehab exercises, row'd for 2km, stretched, and hit the bag w/o gloves for a few rounds. Back at it tomorrow w/ whatever WOD is harder (today's or tomorrow's).
No go today. 12 hour day at work left me with less time than anticipated. Had to eat and sleep to get a jump on tomorrow.
35:25, about 3.5 minutes faster than I expected.
m/31/175: 43 minutes...But i finished...10 pullups 12 burbees. I think I will be ready for the full 12 pullups next time. this is the most pullups i have done since i started. Burbees are no joke......
Banded pull ups (thinest band available) x 12
Burpees x 12
10 rounds 33:10
Re-ripped my healing hand. :(
W/U jumprope 25 min including du
got it all mixed up
supposd to do 10 rounds for time but
did AMRAP in 20 min
12 pull up gravitron at 70
this was after doing yesterdays wod today of
5 thrusters 45#
7 hang power cleans 45
10 deadlifts (yeah instead of sdlhp, my mistake)
8 rounds in 20 min
rx 13:36 chin to bar
That was tough.
PU's were very tough.
Started with dead hang PU, but need to switch to jumping bu round 6.
had to do pullups on the assisted machine (didn't use weight), there was absolutely no space to kip.
could only get 5 rounds in using beginners pullups at 15:57... i've got to drop that weight down...
ran about 3/4 of a mile to cool down
as Rx'd 17:48
225 x 5
275 x 5
300 x 5
325 x 12
Ten rounds for time of:
MGySgt. USMC M/47/6'2"/200
Last time doing this WOD I was just starting my 6th week of CrossFit and I had lots of room for improvement. Well that is what CrossFit is all about and I am hooked. I posted a time of 44:20 then and Today As Rx'd 29:21. That is improvement.
I alternated todays pull ups each set by doing the first 6 Dead Hang followed by 6 Kipping.
After todays WOD I walked home from the Gym and completed Day number 30 of my Double Under / Burpee Challenge.
CF since 1206 49/169/5'9"
1 CFWU 20 each/some stretch
battled to 33min
2 mile run
Total = 17:52
Burpees SUCK.... ugh.... they never fail to wear me out.
^ #524 Nice job Sarah
All reps with 20# Vest:
100 Burpee-Pullups in 21:40 / + 20 BPu = 27:29
more than 4min slower than PR
More fun than it looked.
7 Pullups (assisted 6lbs)
Still a bit sore from Sunday's WOD, just starting crossfit up again after 2 weeks off due to an injury.
did kipping pull-ups
Ten rounds for time of:
time - 13:07
Haven't posted in awhile, my wife and I have been keeping journals on our work
23:55 Jumping pull-ups
Glad the burpees police weren't watching, cuz they got ugly.
Congrats to another CFer, Scott Todnem and his 7th grade boys won the conference cross country meet today.
Hope you still had time for the WOD.
26:00 with strict pullups, which means i spend a lot of time resting... I could have taken minutes off if i had kipped. so here is my question since i am still pretty new... when is it ok to kip... or do you just do that unless otherwise stated??
Just wasn't into it tonight. Started around 9:45 in the front yard using a tree branch for PU. Around 35 degrees out! Decided to go for 20 minutes, rounds for time:
7 rounds, 12 burpees, 12 pu + 5 burpees.
Switched to kipping pu during the 3rd, 4th, and 5th rounds.
Run to school ground 750 metres, 1 round of Cindy for WU.
Argh, more than 2 minutes slower than last time.
Josh, wow - incredible. I couldn't beat that time at HALF those weights.
Well this one sucked. Could not move for about 30 minutes after.
Ten rounds for time:
12 Pullups - 70lbs assistance
M / 28 / 71" / 169
22:01 as rx'd
22:01 as rxd
As Rx'd. 26:45. 3 min slower than last. ???
CFWUx3(lights dips and pulls)
25:58 as Rx'd
I took a few days off to recover from illness...
I'm still sick!
I scaled it to 5 sets
4 rounds 15:00 first crossfit workout.
25:40 - 8 rounds at 20:00
Dead hang on first two rounds, slight jump thereafter.
Burpees really broke down by the end.
WOD as rx'd:
burpees: x 12
pullups: x 12
10 rounds, 21:53
1:32 faster than last time
kevin as rx'd 29m flat
chris l 29:45m
5 reps shy of 7 rounds...then hands went to #%$@...as always in a pull-up workout.
24:14 as Rx'd
Is burpee related to pukie?
Pullups unbroken all sets.
As rx'd 24:32
Unbroken PU in all sets - Cool!
Did 2 sets of 6 for each round of burpees.
Speal is a mutant.
Only got five sets in before Pukie hit me like a train. Have to get after this one next time.
22:51 (PR by 3:26)
Whew! That was great!
as Rx'd 24:19
Rnd Time HR
1 1:27 127
2 1:44 155
3 1:54 160
4 2:05 160
5 2:32 159
6 2:21 157
7 2:38 160
8 4:19 145 **Took a breather** :(
9 2:53 159
10 2:27 164
Felt like death afterwards!
Four hours of sleep on this workout twice in a row.
pullups assist (14)
Warm Up: Greg's warm Up 10 reps per exercise
WOD: Burpees and Pull ups: 29:16 (S_ck)
Wow, I felt like a bag of beat D!cks this morning, useless... I just could not get my act together. I had to rest a lot in-between sets. I managed to not break the pull ups or Burpees into sets but I rested for like 90 seconds between each exercise. I need a rest.
My lady Lysa destroyed my time today by finishing this WOD in 20:40 or something like that. She is totally kicking my @ss on METCON WODs like today's. That's OK, its great to have a lady who is into crossfit like I am, I am a really lucky guy :>)
Have Fun, Train Hard,
WOD: *chest to bar pull-ups
chest 2 deck + target 8" above reach
Time - 21:52
Not too happy with my effort. Gotta start sucking it up
First 5 rds, 1 min each, then slowed down significantly.
subbed jumping PU's for PU's all 10 rnds
scaled to half 6x6 for 10 rounds.
didn't time - was only interested in completing.
First workout back in a while after hurting my back in July...
CFWUx3, only 3 push/pull each round
as rx'd 33:54...not the greatest showing, but I was fighting off pukie the whole second half. I had to slow it down a bit and manage...takes a while to get the body back into the ability to push. HR and RR up the whole time though:)
subbed ring pu
10 rounds of:
12 pull ups
that was hard. Flew thru the burpees but broke up the pullups usually by 5/4/3 or more.
burpees unbroken, pullups went 8-4 after a few rounds. gotta work on kipping.
subbed pullups for 95lb thrusters. strained bicep on last pullup ex.
TSCHANZY 46 YOM 166 LBS 5'9"
AS RXED EXCEPT CHIN UP'S 23:40
No pull-ups due to shoulder injury subbed GHD sits instead: 15:42
sets of 8
For each round of pull ups, did actual, then self spotting, so actual pull ups were: 12-12-8-6-6-6-4-4-4-4
ran 1m to the pull up bar at 8:00; then 6:30m back
as rx'd: 18:13
great workout left me gasping
Note to self at home used closet pullup bar
#564 Melissa, we're gonna have to do something about those hands of yours!!!
8x8, grav at 6, burpees on knees
rx'd as rx'd
interrupted by some fellow lifters; could have gone a little faster.
1:08 faster than last time (06/08/08)
Scaled back to 10 rounds of 6 pull ups and 6 Burpees
36/m/70/178 as rxd 22:08 on 10/22/08
As Rx'd - 32:53 (except ring pullups, over half were jumping)
Mark as rx'd - 19:34 (previously @ 20:41)
Burpees touched a 1' target
Kipping pull ups unbroken.
Theresa - an abominable result...28:24 w/ a comedy of errors. (1. round 7 = bleeding hands & wanted to quit, stayed motivated by visions of others pushing through w/ bleeding hands worse than mine (ended #7 @ 22:37) 2. round 8 went to blue band to assist with p-ups 3.round 9 hit head on bar supports...OUCH!! but finished. A potential video on how NOT to do the WOD.)
last time 23.35
this time 25.13
Next time...I WILL GET UNDER 15 MINUTES
M/ 34/ 132 lbs/ 5'-6"
As Required 18:30
I had to break up the 9th round of pullups into a 10 & 2 set and the last set into an 8 & 4 set. Other than that, everything was unbroken. Good routine. I didn't kip that much until the last few rounds after about the 8th or 9th pullup I would start to kip a little.
Temp in C'fit Ripper: 82
Temp at 29 Palms: 88
As Rx'd, 14:51
SPC C. and SGT S., 15:06
Ten minutes later I completed the remainder 40 burpees. I'm so glad I'm done with the challenge. Now, to keep working on the pull-up challenge.....oh boy....
20 rounds for time
M/23/5'8"/160 lbs - I did 10 sets of:
My time was 11:10. I did real pullups for the first set, and then had to do jumping pullups for the last 9 sets. Good workout!
dead hang pull-ups
As Rx´d: 15.38
Subbed ST with jump for burpee due to shoulder as usual.
Ran 4.5 miles
10 rounds 28:55
CFWU x 2 (rowing muscle-ups instead of pus and dips)
As RX'd: 24:59:49
It wasn't the burpees, or even doing the PUs, that slowed me down: it was my hands on the PU bar. For the past couple months, every day I've done 100+ pullups I've managed to rip my hands (I'm thinking knurls on the bar plus kipping is the culprit). I don't particularly want to use gloves, but today using athletic tape didn't quite cut it, and needing to retape or readjust the tape before every round of PUs to try to protect my callouses added A LOT of unneccesary time. I'd really appreciate any suggestions as to how you guys avoid ripping callouses, since it's become a nucance and not letting me truly explore my limits in WODs like this. Thanks in advance!
10 Rounds: 12 Burpees, 12 Pull ups
As Rx'd 34:31
My goal is simply to finish the workouts right now.
24:59 as Rx'd. Burpees killed.
22:35 as rx'd.
thanks for the congrats, homie.
10 Rounds: 12 Burpees, 12 Pull ups
pullups were a rest from the burpees. too much time in between gasping for breath.
Ten rounds for time of:
scaled to 5 rounds:
I did 7rds 10 burpees 6-8 pullups in 25:34
wod as rx'd since 5/22/08
Ten rounds for time of:
Post time to comments.
as Rx'd chest touch bar and chest touch floor all reps to count
14:52 as rx'd
Full r.o.m unbroken.
lotsa posts here...i went back and watched the "i don't think any human can do the... "version of "king kong". (7:37) ahem...josh just did under 3:00...that's quite amazing. solid work.
Scaled to 8 burpees and 8 pullups, 12.5 rounds for 100 each in 28:56. Nearly puked on round 6 burpees, so that was cool.
6' 5" 238 lbs
5 3/4 rounds in 20 min
5'10 155 lbs
10 rounds 17:40
video is intense
im 155 pounds and can deadlift 315..gonna try to get up to 400 by the end of this year
10 rounds in 19.26
Well, I couldn't figure out why My time sucked @ 32:00 min. 12 dead hang pull ups and 12 burpees. then I checked my rounds.. 12 rounds in stead of 10 rounds completed in 32:00 min. I don't feel so bad now.
12 dead hang pull ups
extra RX 32:00 min
43yom / 148
19:17 as rx'd
2 minutes slower than last time
As Rx'd 18:04
50 double unders after WOD
27:41 as rx'd. Almost puked somewhere around round 8.
Did this one a day late because my back was out yesterday. My time sucks.
15:34 as rx'ed, well slower than in June so it's time to take stock here. This WOD is telling me something and I need to figure it out, I've been off for a few weeks now. I'm not bitching here, this is a personal log for me to look back on sometime in the future. I need to get myself well again so I can go back to attacking WOD's and not feeling like I've been hit by a truck halfway through them!
as rx'd 23:02
beat last time by a minute....
I couldn't do as rx'd. kicked my Butt!
7 Rounds in 17:47
biked 5 miles
ran 1.5 in 10:45
M/33/5'10" 200 lbs.
10 rds - 23:46 (ripped hand on last set up PU's)
10 rds - 19:41 (got first 2 rounds in 1:39)
10rds of 10reps each
First 7 sets: 12 PU & 12 Burpees
Last 3 sets: 12 Jumping PU & 12 pu
Probably could have hung in there and finished WOD as rx'd, but my left hand cracked and started to bleed. I think my hands were really dried out from the chalk and the cold weather here in Albany. Next time, my goal will be completing WOD as rx'd in sub-30:00.
As Rx'd 24:30
as rx'd - 19:27
Very good workout. Liked it alot.
20:30 pr by almost 5 minutes! Pullup sets unbroken until round 7
CFWU x 3 sans pull-ups
8 dead hang pullups on door
did pull-ups before burpees
as rx'd 25:46
As rx'd: 27:10
First time doing this workout -- burpees suck!
first 5 rounds were with a #20 weight vest.
Ten rounds for time of:
Workout as rx'd:
13:37 as Rx'd
Feet kept together during the burpees to ensure maximal hip displacement.
Starting jumping pullups as needed after the 3rd round.
As RX 23:42(PR)
The first round was so fast because I hit the lap button immediately. The subsequent rounds had the rests built in to them. First two sets unbroken, rest of the sets broken as needed, 6/6, 8/4, 5/4/3, whatever. Tried to keep the rests down, but that is hard to do with burpees.
Five rounds for time of:
14:55 (PR) outdoors on fat bar
Burpees with a jump.
Did mostly 6+6=12 all the way through.
Age 52/BW 250# Burpees actually went well this time, pullups sucked. Done as rx'd 37:41. Then the CrossFit Endurance workout - "The Tosh" on C2 rower.
Ten rounds for time of:
Compare to 080608
Probably my last WOD before I leave for MCRD SD on Sunday. Did this a day late, and in place of the 5K
As rx'd: 23:45 (PR)
Great improvement. I always have the sneaking suspicion that I may have lost count and missed a round, but I'm pretty sure I got 10 in.
Not doing it in 112 degree heat helped a lot. Burpees felt a lot better this time. Could crank them out in 8/4 instead of 3x4 like last time. Pull-ups were good, but would have been faster on a better bar. Bar I was on didn't allow for a very efficient kip.
Sub 20:00 would have been great, but maybe next time!
(done 10/22 after a rest day)
50% rx'd, 6 reps each, 21:45...161/175
Scaled it just right w/ one more rep than last time. But, I've got a long way to go.
hey i did 120 g i janes instead is that acceptable?? took 18 mins
Ten rounds for time of:
i did this WOD trying new stuff
chest to bar on pull ups
chest to ground and clap above head for burpee
as rx'd 17min 40sec
can some one please give me the standard for the pull up chest to bar or just chin over bar?
also do you have to clap above head on burpee?
one of the hardest yet
Row 10min slow (2,225 meters) for warm up
WOD As Rxd
I would like to thank all the hotties standing around the gym and the 3 scoops of NO Explode for driving me through this horrendous WOD that I was sure would take me 40min. Thank you! hahaha
last time (june 9):
Could only complete 6 rounds, I was just dead. Burpees were done with chest to floor.
6 rds in 14:40
This time, subbed 6 kipping pullups, 12 burpees.
10 rds in 21:48 bw 254
120 burpee/pullups GI Jane style
Time on 10 June 08 - 24:50
27 / M / 5"11 / 160lbs
16:40 as rx'ed (PR)
Got interrupted a few time in the middle of this, Could have done better.
completed Oct. 20 WOD
Puppies at 20 mins. instead of 15 all with 45#
Sumo Dead lift High pull
10 sets + 1 set of thrusters
Note: need to work on Form but for the first time went well!!
That was extremely painful
rx'ed except did ring pull ups which sucked!!
22:08 of pain
Last time: 34:46
Did this on Thursday (rest day!)
7 rds in 36 mins
CHK: as rx 28 min
KS: 8 burpees 8 pullups 10 rounds 27 min
This was my first attempt at CrossFit WoD after spending a week discovering and reading all I could. I could only finish 5 rounds doing the pullups with an assisted pullup machine. I was gassed after just 3, dizzy after 4, and ready to puke after 5. I did perfect form and no rest betweeen burpees and pullups, 1-2 minutes between rounds. I'm excited to do a 5k tomorrow.
As rx'd: 38:04
Completed on 10/23. 19:00 on the nose.
as rx'd 23:58, those dog gone burpees!!!
Just found out I'm pregnant!! The last couple workouts have really worn me out and now I know why. Lots of breaks in b/t burpees and pullups, unfortunately. But I did finish this workout as rx'd... and will continue doing crossfit!
5'7"/F/130/27...forgot to post
18.45 new pr all PU's unbroken
Last time 24.51
3rd PR this week and will get another tomorrow w/ the 5K. I am starting to really see results. Can't wait to do another CFT and see how my strength has held up. Mixing in extra cardio the past two weeks has really helped
Did all deadhang pullups for sh!ts and giggles. Burpees were great again - all unbroken - they don't seem to be a weakness anymore
This WOD came @ a perfect time as I was a day behind on burpee challenge.
I hate burpees
Oohhh SNAP! King Kong ain't got nothin on Josh Everett. Damn dude. You are ridiculous. Rollin with the entourage and all. Good show.
This is a classic. I'm going to file this away in my head for days when my ankle can't handle the Rx'ed WOD.
22:15 (PR) by 6 minutes! Sub 20's next time.
7 rounds + 8 PU burpees
definitely a sub 20 minuter when I can handle it.
Decided to cut it short because of the insomnia of late, soreness from yesterday, and a tear in my hand from Cindy PUs. Also wanted to be fresh for the 5k tomorrow so I can push it.
i.e., note to self: don't cut this one short next time
Catching up. Did "The Chief" yesterday at the request of a student with rounds of 6-5.67-5-4-5. Same amt of work time with similar exercise prescription as the 20 min. from yesterday's WOD. Got today's 10 rounds at 18:55, but must admit gravity's influence on the height of burpees seemed to increase by the 10th round. Coaching sqt cleans today.
Finished this time, only made it 7 rounds last time. Felt good, better than usual on the burpees. Must have been my new Infidel shirt.
29:30 with jump rope and double unders as warmup.
next time I will not stay out so late night before.
27M 6'5" 230#
m 44 5'9" 181 lb
As rx'd (chest to floor, clap above head etc.)
WU: row 500m, stretch, rom's
WOD: As Rx'd
Very happy with my time, Speal you are an animal!
Did this on the day Rx'd.
Wimped out - only completed 4 rounds in 14 minutes. How horrible is that??
WOD as rx'd
This was just a struggle from start to finish.
starting with 3rd round pulls were split 7/5
previous time was 41 minutes
Sub'd 5 rds as rx'd= 10:20
afterwards, kicked out another 2 sets of burpees and 1 set of pullups for bonus
i hate burpees. i was burpin up all kinds of stuff.
@ work, as rx'd, 17:13, sick as a dog...
CFwuX3 with 3 pu's/5 dips,
Scaled way back to 1 set just to remember how much I hated Burpees at Navy Dive School, then on to subbed "5K" to catch a day up.
Did this one GI Jane style. Burpee then pullup. Really helped to get the full extension. Totally inspired by Greg A's video. Had twenty minutes, did 5 rds. I was totally smoked out on 3rd. Had to partition into six's then 3 4's. When Greg does 100 in a row... I got a long way to go.
15:03. PR by 12:24!!! talk about improvement. this is why i love crossfit
13:26 (Push ups and Jumping Pull Ups)
8 Pull Ups
Been doing CF on and off for about 7 months now. I had a question for the group: is the default pull-up the kipping pull-up?
as rx'd: 25:32
definitely would like to get this under 20:00
12 Burpees no jump
6 pull ups
wu=30 min stairs lvl 8 prog, all sets unbroken
Scaled weight up, and reps down.
5 rounds for time, wearing two 20# weight vests (40# added):
6 Weighted Burpees with an 8" target
6 Weighted Pull-ups
Did this barefooted. I like making these heavier and shorter. They become more intense!
woooh man this one always makes me want to puke.
Shaved about a minute off from last time.
omg this is the worst time eversince I started CF. My palms are mangled, full of blisters. Still training in Indonesia - humid and hot - crazy.
5 Rds 8PU (asst 88788) 8 Burpees reg Pushup
4 Rds 8PU 10 Jumpclap Burpees
fatigued from conference and travel
38 minutes with and interuption in between I stopped the clock. kicked my butt, really bad
did it in the garage
scaled 12 b- 5 pulls
As RX'D w/ ring Pull-ups
Todd: as rx'd 23:15
Dawn: jumping pull ups, 26:55
that sucked...started to hyperventilate! not good!
knocked over 3-1/2 minutes off my time! woohoo!
pullups on smith maching one leg on bench
31yom, 5'9, 160#
Burpee with push-up and strict pull-ups.
Seven rounds for time of:
Not sure if I had already completed 7 rounds so I did an extra round just to make sure.
cfwux2 (mod pu)
10 Rounds: 29:10
10 rounds, as rx: 18:55. Tough
25:32. Ran outta gas after 10 mins, need to learn how to kip.
8 rds, else as rx'd:
Forgot that it was ten rounds. Next time!
Jennie: 27 F 160# 5'9"
5 rounds of:
(Only completed 5 rounds b/c I ripped a huge blister on my hand & could not continue)
as rx'd: 21:40
first time with this one. tough but i liked it.
continuous running clock:
I'm speachless in awe of you.
did cft first and first time with this disappointed with a 28:05
081028 - 29:00
080615 - 34:19
A - 5 rds. 16:15
M - 5 rds. 11:40
CFWU - 3. 7 PU 1st set. 12 pushups 2nd set. 4 HSPU 3rd. Superman. Burgener.
Not bad. Seemed like shorter breaks in between rounds. Burpees not really broken. Pullups - largely broken into 7+5 or 6+4+2.
row 1 k 4:03
row 1 k 4:15
everyone stared at me in the gym. No one bothered to ask...
Movement prep warmup (may have done CFWU without PU or dips, can’t remember)
Fighting a cold
rx'd jump 8inch to bar at top of burpee
Wow I was really wiped from yesterday.
Josh that is insane.
As rx'd 16:41
19:35 with a 20 lb. vest
Then muscle ups with vest - 2,3,2,2
box jumps with vest - 19 in 30 seconds
box jumps without vest - 23 in 30 seconds
Need to work on box jumps.
oops! correction to post above -- 24:36, subbed ring rows for the pull-ups
jumping pullups and burpees
24.37, over 5 min. improvement
I just recently quit smoking a week ago. Too much oxygen was going to my brain and body! I was winded!! ha ha
Note: on burpees, after pushup, pull feet in as far as you can to make jump easier.
Time A little over 31 minutes; last time 30:46. Lost some time because someone using cage with pullup bar so had to use dip station bars for the first bunch of sets, so kipping and grip were issues. Also, maybe too many breaks on burpees.
21:59 "YEAH BURPEES"
(switched order-pull ups then burpees)
8 rounds of 10 reps for burpees/pullups
32:21 (33:18 last time)
(back after a month)
Burpees x 12
Ring rows x 12
10 rounds 32:24
burpees started from feet, switched to knees about halfway through.
Very bad day, no motivation
only completed 4 rounds 15:40
Did 5 rounds of 8 and 8 as I ramp back up after neck injury. Feeling good. Did 22 double unders - a PR.
subbed ring pullups for real pullups.
Pullups unbroken but very hard
PR, burpees getting better
Meyer- PR 31:29
H- 30:42 4 pu
Did 12 rounds of 10 by mistake. Think i can knock off 2 min just by adding those 2 extra reps each set next time.
Accomplished again on a Rest Day
CFWU std; lite on pullups
As Rx'd, two interruptions, 29:21
45# KB swings 21-15-9
(completed on 10/28)