Nice!

i was wishing for something like that Love Both
Thanks Coach
3-2-1 GO!

looks like fun. im glad no running.

last time i did this, i had bruised, sore, and dirty knees like a 20$ crackwhore.

dude that picture is awesome... his feet are crazy red... haha..
This workout is going to be awkward in the rec... walking lunges with 45lb bar..
Let's get it
Phil 4:13

That's one crazy sob. Nice....

Did Hang Power Cleans 7x1 today

155
165
175
180
185
190
195(PR)

Still need work on form but they are starting to feel better.

If there is anybody in the Missoula, Mt area who wants to get together sometime give me a shout

DT Missoula, Mt

Great pic! - a little demented..but great pic!

Rip - Doesn't the thickness of the bar (specifically for pull ups) have a lot to do with 'opening up'? For an 1.25" and up pull up bar, there's no sinking the bar into the fingers - it's just too thick.

Hey, I got a question for anyone in the military who could possibly answer this.
Has anyone attempted to see if they could use their TA to pay for a cert? I just thought about this when I was thinking about like "oh, after deployment I'll have enough money for a cert" but then the idea just popped into my head. Do you think that's grounds for TA? I mean, you can use it for technical schooling and for class time to get a pilot's license, so why not a certification to become a Crossfit trainer? Please let me know if anyone has tried it or think it might work. I think I'll talk to my Chief tomorrow. He did seem interested in teaching Crossfit to the people on FEP. hmm...

Looks nasty. Legs are going to be destroyed.

Great video! I have been struggling with tear problems. I can definitely see how this will help me. Thanks Rip!

great workout-I think I might use some dumbbells to make it a little tougher.

great video as i have very painful hand callus and each time it cut it with cutting some of my skin and my hand is totally screwed up :s , know i know it was all that time my wrong grip

East coasters thank you for the early post. Looks like a good one.

Good video on Grip but I have a question... What he is saying is true I tried it but I felt like I was going to pull my fingers off when I did it with some weight. Did anyone actually try this with some load? I did try this tonight with only 315 on a deadlift and I could barely hold on... my PR is 485.

My grip feels way weaker using this method. My PR on continuous pullups is 42 I did 20 with this grip and barely could finish. Anyone else having this issue?

By the way..

I file my calluses down and have not had a tear in 7 months.

as rx'd

10:50

if you cant walk it, how many lunges do you think it is? i calc abt. 15, saying 3 ft per lunge...

OneFastBird21 - good luck. try not to stop on the burpees. its a massive burn on the legs

this is the same WOD that I started on almost 2 years ago. and the date on the compare back is wrong but it goes to the correct date of March 13th, 2007 (070313). this should be loads of fun.

Knee saver tip: put some volley ball knee pads on under your sweats...

VIDEO
Thanks coach
Cav
CFJAX

This will make for some good competition tomorrow.

We were talking here at the station, is there a standard for how high you should jump when doing a burpee? I looked through the FAQ's for a bit, but I couldn't find it.

what do you all reckon?

50 feet, or fifty strides? I'm inclined to do the 50 feet but I don't want to short change myself if its in fact 50 lunges.
3-2-1 go

I'm sure I'm violating union rules because bingo will cover it, but

Comment #22 - Posted by: Engine-2 Crew Nampa,ID

1 foot is the standard

On the 5th round I'll settle for daylight under my feet.

My scale-up:

110 pound barbell Overhead walking lunges, 50 feet

@ Rob Z.:
I tried using this method for a while when I was still new at CFing and looking for ways to minimize tears. I hate to disagree with Coach Rip, but if you look at his hand closely on the second grip demo, the same line that forms on top of his inside knuckles are still present but on the bottom of his fingers. This will actually start creating a callous on your fingers rather than on your hand, and in my case they ripped in the middle of a WOD the very first day (especially on skinny pull-up bars). The blood is less, but the pain is just as bad whenever you want to grip anything with popped finger callouses. I've also been filing down whatever callouses do develop from doing pull-ups and I've yet to have a tear on my callouses. As for gripping the barbell, using Burgener's hook grip has GREATLY reduced line formation on my inside knuckles and I never develop callouses when using the barbell on any pulling movement. In fact, I tend to flatten the lines from pull-ups, mid-wod, by going to the bar and using the hook grip for oly-lifts and especially heavy deadlifts. You just have to make sure you're properly securing your fingers around the bar with the hook grip.

That's just my personal case though.

grip video is true..however the calluses end up forming along your fingers with this grip instead of the top of your palm...any comments about that?

jakers, regarding Burpees...

I believe you're shooting above the high end of acceptable. I was always taught the standard as being 6" to 8" above max standing reach. I know that 6" is Freddy's standard at CF One World. Workouts like "Ryan" specifically call for 1 foot, which is why I believe the standard burpee is less. Either way it's done, make note of it to be able to compare apples to apples. I am using my standard 8" above max standing reach.

jakers - you could also apply the games standard, which is a clap with your arms fully overhead while jumping with your knees, hips, and arms open.

Looks FUN!..................Thanks Coach!

#17 Rookie

One day i'm going to get on befor you bro workout done and all. Are you doing the lev 2 cert next mth

16:24.1

It's 34°C and humid as hell here. That SUCKED.

#8
You won't be able to use TA for a Cert. You can however..............(pause for dramatic effect), get your unit to pay to have a MTT (mobile training team) from Crossfit to come down to your location and conduct a group cert. This will have to be worked out with Coach of course.

Lee - no i will be away in Adelaide that weekend so wasn't able to go. I had a spot but gave it up. Am going to do the next one I think it will be around July in Perth. Are you going down to Sydney? I will be around for the games qualifier in April to judge if you will be there.

HERM--Yo are a friggin beast!!! I'm gonna go ahead and try it just because you are. What do you weigh? Just to caompare. I'm 5'9" 205#.

BTW. Are you going to be at the affiliate get together at Diablo?

That was a very informative video. But I will probably not kick my gloves for a while.

Holloman AFB is in the middle of a burpee challenge...add a burpee each day. tomorrow will be 22. That's a lot of burpees tomorrow...127. I might consider the WOD part of the challenge..nah, I'll do them all...hopefully.

Aloha,

Jordan

Have fun everybody, this looks like another fun WOD. Sad to say i have to miss this one too for now cuz of the back issue.

Nice work Rookie, you're a machine!

And Herm, as always you're crazy (in the best way possible).

HSPU/L Pullups
35 min
HSPU not good ROM but working on it

"What do you weigh? Just to caompare. I'm 5'9" 205#... Are you going to be at the affiliate get together at Diablo?"

Comment #35 - Posted by: RUINER @ DiabloCrossFit

5'9 195. I am outta town this weekend, I wish I knew you guys were doing a team WOD before I planned my trip! Dude!

Evenin'.

Good opportunity to learn about the "Compare to" feature on the Main Page. If you click on "Compare to 070113" under the WOD you will come to the introduction to this WOD and a video of Brendan Gilliam and others doing this very workout. At CF Santa Cruz. The original CFHQ. Hey, you're new here. Ya gotta look at that!

OK...sneak an olympic bar out of the weights area (men use standard bar = 45#'s; women can use the standard women's bar which typically weighs 30# or so). Hold the bar overhead as if you will be doing an overhead Squat, and start doing walking lunges. Wait...did you measure your distance? It says 50 ft. FIFTY FEET. Distance. Not fifty steps. Feet. NOW start your lunges.

Whew, that was hard. Uh oh...ugh...burpees. Drop and do 21 burpees. Chest to the deck. Jump and clap at the top. There is no height requirement if no height is specified. You must, however, leave the ground, even if that is only high enough to slide the Queen of Diamonds under your heels (remember, she'll beat you if she's able).

Rinse and repeat for a total of 5 rounds.

Yeah, and about that "gently kiss the ground" stuff...riiiiiight.

3-2-1...Go!

"let trailing knee gently kiss the ground on each lunge."

That's funny.

#40 Bingo:

You just beat me to it :-)

hi guys a little late post...on the handstand pu and L-pullups i did 10:46 i could go faster my back hurt so bad...
Hi Herm, Rookie and everyone ok the coach throw me a curve ball i was specting some strenght training but this is way better love METCONS...
I hope everyone were great love you guys

Bingo-

Where is CFHQ now, if not at Santa Cruz? And is Santa Cruz the affiliate shown in so many of the Exercises and Demos videos? Thanks for all the help that you've given to us. By the way, what do you think about therapy vs. surgery for a 20 month old with mild intermittent exotropia? (Noticed your profession during your interview).

Bingo..

How do you walk out of the weight area, while hiding a 45lb bar bell? Those people better be getting out of my way, but i guess they will they will all be looking at me weird while doing burpees.

Great help video! I have been ripping a callus open at least once a month for the last 4 months. This will definitely help. Thanks Rip!

I remember doing this one at Camp Victory in 2007 with my good friend David Pollock and finishing up prostrate on the sidewalk. The burpees, man ...

Comment #45 - Posted by: D'wall - $130 for a bar and some steel plates at Big Box Store of Your Choice - and forget the geeks at the gym. Better yet, get a bar on Craig's list for $50 and spent the other $100 on a couple bumper plates. You'll never go back. Paul

These are good questions about the grip trick, and I'll be the first to say that it doesn't work well if your fingers are short or if the palm of your hand is thick. If this is the case, then you have to jam the bar into palm any way you can.

Rob Z. #14: You don't put the bar down in your fingers; you put it against your distal palmar fold as opposed to your mid-palm. The finger-crook position would be a monkey grip, and though it is very effective for someone experienced in using it, it takes practice and very strong fingers, which you may not have yet. The advantage of the monkey grip is that you gain an inch of reduced bar travel, useful in a meet. If you're expecting a form change to feel perfect the first time you try it, you might be disappointed.

#26 It's perfectly okay to disagree with Coach Rip. But one of the two reasons you like the hook grip is because it puts the bar down lower in your fingers -- the same place I'm advising you to use, but without the hook. The other reason you like it is because the hook works using friction between your middle finger and your thumbnail, and is more secure as a result. But if you use it all the time you won't develop a strong grip.

The line on my fingers in the video can be avoided with a little fidgeting, and it should be obvious that this impromptu demo situation is merely illustrative of the concept. I'll bet you can make it work well if you give it a try.

And anybody that takes adequate care of their calluses will not have problems with them, whether they are on your palm or your fingers. We need more info on the best way to do this, possibly from a gymnast. (Anybody know one of those?) But as I said, I never develop enough callus to need trimming with this method, either on palm or fingers. I've never torn a callus in a meet or in the gym on any part of my hand.

A valid question about this is, how applicable is this trick to kipping pullups? I have a feeling that it works pretty good for normal kips and probably doesn't help much for the "butterfly" version because of the differences palmar contact using the two methods. I have no experience with the latter method, so I shall remain silent on the issue. But the barbell/chin-up/pullup remarks I am sure of.

How many steps for 50 feet? I'd rather do steps instead of estimate a distance. Can't really tell from the video because it doesn't show the whole 50 feet.

I'm currently down with a right shoulder injury. I'll have to avoid the overhead & instead hold the weights at my side or just do body weight walking lunges. Is there a substitution/modification for burpees? My shoulder hurts with any push-ups, pull-ups, overheads, etc. I looked in the substitution FAQ but didn't find anything. Thanks

Oh geez the looks I'll get...

A lot of burpees. They are my nemesis. Or one of them. I believe my best time for 100 burpees is over 20 minutes. This looks like a 25 minute or more WOD for me. Ouch!

COS, Strong Lil Pony, in8girl,sailor Erin, Pedro Barrera, Mr. Bingo hope you guys are doing great

First thanks Deano and s'more for the replies on yesterday's WOD.

Next ... I will name this WOD...'Jasons Revenge'
b/c after being destroyed by my training partner on yesterday's WOD, I will gladly watch his suffering on the burpees!!!

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

by the way Mr.Rippetoe it's an honor read your post thank you for posting

ODY_28 hi man hope you are doing great...big hugs bro..

#44, FNG

There was an HQ in Santa Cruz. As of last spring, Coach donated all of the equipment from that gym to Camp Pendleton. It was the original HQ, but it is no more. You can find the videos about it they are called Operation Phoenix.

#16
I'm planning on 8 per leg

I have found that the grip is very important and developed mine based on the pinching feeling in the skin of my palm. I found a grip that reduced the pinching to a minimum and ended up with the grip that Rip advocates. Another thing is the surface of the bar. Not too much or too little friction. Once I did a bunch of pullups in a globo gym on a bar that was wrapped in tape and instantly had painful blisters and rips, there was too much friction. The hand needs to be able to move some when kipping. (the other choice at the gym was a knurled (yikes!) pull up bar). My home gym bar is just bare black iron pipe that has just the right amount of friction to let me hold on but still move with the kip and not hurt myself.

I think it's 10 steps = 50ft. Reason being is that I play golf alot and one step is = 1 yard = 3feet. Now that's a normal step, not a lunge, so a lunge would be in the area of 5ft. It's definitely not 3ft per lunge like some people have been saying.

Forgot: All my pullup bars here are 1.25" by my choice. Seems like the best diameter for hanging from -- thicker than a knurled barbell but thin enough to grip well. But this is just my personal preference.

Bingo & Playoff Beard - I always start off kissing and end up thumping. I think that happens in other areas of my life than lunges :-)

Not to knock any other videos posted prior b/c they are all useful, but good lord that is one of the most pertinent and useful ones I can recall in a while.

my bad

I figured I got 6in of reach just going to my toes.

Plus other wod's do specify 1 foot

I've certainly never been accused of over achieving @ crossfir before

I'll settle for a playing card.

is it me or does the guy in the pic have fangs?

I'm one day behind, but this one is going to get some looks at the Globo... but I suppose it's rare to find a Crossfit exercise that doesn't. Tonight... handstands and L push-ups:)

Pull-ups that is.

haha good correction, i had a very funny visual of you going to the gym and trying to figure out how to do L push ups

I like the grip video should be very helpful to many. I learned that grip only after a couple of ripped calluses later.

#62 Cynthiaj

hahahahahaha so true so true

Boots & Utes
13:02
2008 Games Burpee Standard

Lake Culpepper is legit! I have the pleasure of training with him on a daily basis. Watch out for him!!!

5 rounds:

45lb bar overhead walking lunge x 16 steps
burpees x 21

15:04

Boots & Utes
17:41

Holy Crap, I hate burpees.

Ugh. 3rds and died, 15:30. Obviously more work needed here.

pretty pumped up for this session, were down under so team massive has to work a day late.

stevie j (get a dingo in ya!), kely, wardy, smack dog, stosi!

GET MASSIVE!

M/20/5'8"/180

As Rx'd: 19:54

A tough one =]

Is a 45lb DB acceptable for a sub if we don't have access to a BB today?

I'm pretty sure it would be ok but want to check with the masses.

Doug

First day combining CFE workout: 10am - 1.5 mile - 5 min rest- 1.5 mile = 10:10 - 5:00 - 11:00

At local gym, 11 steps instead of 50 feet.

18:56 - burpees...ugh.

forgot - WOD at 1:30 pm.

Five rounds in 17:06
30 pound barbell Overhead walking lunges, 50 feet
21 Burpees

I won't be doing the WOD today...instead I'll be at the March For Life in Washington DC! Maybe I'll do some pushups along the way!

BTW...if the past two years are any indication, we expect 200,000 people on the Mall today...

www.marchforlife.org

M 68"/165/40

Thought I'd crush this one.....yeah...somthing like that...

18:57

...least someone got crushed.

This was the very first CrossFit workout demo video I ever saw... and the reason I started doing CrossFit along with one other thing. I've probably watched it a million times.. It's up there in my top 3 videos.

But I've never done the WOD so I can't wait to hit it later.

I just hope my tweaked knee doesn't get in the way. If there's something easier than the bunny slopes, let me know. ;) I belong in a bikini next to a pool or swimming laps fast as fuk.. not in the snow trying to "learn new sports". :/

Re: Overhead Walking Lunges

Do we elevate our rib cage and lats while holding the bar overhead or just hold the bar with locked elbows?

Thank you!

14:10

I need some help from the more experienced CrossFitters.....I'm still playing it safe with my knee so I need to figure out another workout to do today. Yesterday I did the continuous pull-up WOD and the day prior I did J.T. (HSPUs, ring dips, and push-ups). I'm trying to come up with a WOD that won't thrash my knee but that won't put me into overtraining mode on my upper body after the past two WODs I've done.

Herm, Bingo, Eric, S'more, any ideas for me??

Wow this workout almost makes me thankful I have a horrible stomach virus that rendered me completely useless and immobile.

#85 Richard: Keep an active shoulder. Push that bar up.

#87 Jimm: You can always take a rest day. I don't know what you did to your knee, but two rest days in a row could be exactly what you need. Start the next cycle better than ever.

An extra rest day isn't going to hurt.. pushing yourself by over training or exacerbating a knee issue will.

:)

Jimm, what is wrong with your knee?

If you simply cannot flex and extend the knee joint, You can do a midline-focused WOD, but not much else. You've done a lot of upper body-centric WODs recently. Can you row? Jump rope?

Here's one to ponder, similar to "Michael":

6 rounds for time:
400 m run or row
25 sit-ups
25 hip extensions

If you cannot run or row, you could replace the 400m with jump rope, stationary bike, or hand bike.

Good luck, and let me know how it goes!

45lbs 60 feet

15:47

36/5'10"/209/M

Hi jimm mmm...look if you want to play safe with your knees (it's just an idea) you can do....

50 double unders
21 deadlift 225 pounds (you can scale it if you need)
21 glute ham sit-ups
35 double unders
15 deadlift 225 pounds
15 gluteham sit-ups
20 double unders
9 deadlift 225 pounds
9 gluteham sit-ups

Just an idea but if somebody have a better idea....or you can do "Anngie"

34/M/185

10:47

jon h from ystd re: heels and toes!

Oops! Remember what your Dad used to say? Listen to what I MEAN, not what I say?!

That's my story, and I'm stickin' to it ;=)

Nice time BTW.

As rxd

All though some of the lunges could have been better.

20:39

I measured my stride, it's 43". So 50 feet is 14 strides for me.

19:28.

This may be a stupid question, but is the idea to do 5 sets of the lunges and burpees back to back, or should I just complete 250 ft of lunges and 105 burpees, in any order? I guess this question goes for any WOD. (is it the total amount of exercises that really counts, or are the WOD written in the order in which they should be completed?) Thanks.

45# lunge, mod burpees: 19:47

Hi Dl85 to answerin your question you have to stick in the wod order it's not just complete reps and exercises the number of reps and the combimation of exercises are especify for a reason..have a good time big hugs...

Bad english best intentions

151 5'7.5" 33 yom

as rx'd- 11:28

note to self-woke up exhausted- need rest day
large rom hspu's (off 6" blocks)yesterday may have effected pu's on burpees 2day in terms of overall speed- hamstrings/glutes cooked from mr.joshua 2 days ago

You guys are lucky! My neck still hurts from that pull yesterday :(

So I guess today and tomorrow are my days off.

addition to comment 99 for self-

burpees- chest to deck pu and games standard with clap and jump (body completely vertical no forward lean at top)

7:52

Three rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

14:23

sweet! dude....i love those sleeves!

thats sad #100 Igor but i hope...I KNOW you'll be ready for saturday...have a good rest be patience

I can't wait!!!!!!

18:23
16 Walking Lunges, a little longer than 50 ft.
21 Burpees
5 Rounds

I underestimated that one, I felt those HSPUs from the yesterday too.

Cheers

as rx'd:

16:19

scaled back to 3 rds.
approx 13 mins.

Yea this is a solid workout! Gotta love the walking lunges paired with the burps....

Rookie, You got me again yesterday your time was 9:47 and I was almost two min slower, 11:45...I could see you walking passed me going to do the HSPU as I was finishing up my Pullups lol! I will catch you it is my determination now!

Thanks for the advice on the burpees, yea I recall how they just destroy your legs after the first or two sets...

Time to feed the machine... GL Xfitters!

Re: Rip's grip recommendation, I haven't tested yet whether the grip is as strong. I do agree with Rob Z (#14) on filing the callouses.

Buy a pumice stone at the pharmacy or grocery store and spend two minutes a day, three days per week, filing down the callouses. Do it right out of a hot shower, when the skin is soft.

For years, I've done this and had no hand problems. Recently, I let it slide for a few weeks, and I tore both hands doing heavy double KB cleans. Lesson learned: I'm back to regular hand care and doing well again.

19:20 as rxd

A nice combination. I enjoyed the lunges. Burpees tough as usual.

Someone ask for a gymnast?

In regards to dealing with/preventing calluses, there wasnt much we could do when using the high bar, rings, p-bars and pommels on a daily basis. My hands were like old pieces of sandpaper, and tears (we called them rips) happened 2-3 times a month or more. I had one coach who suggested shaving down the calluses on my hands with any cheap razor (I used Bic disposables). This works pretty well, but you go through a lot of razors...

That being said, Im 26 now, out of gymnastics for 7 years, and I havent torn a callus in the 3 years I have been lifting weights.

15:26

God is Good, All the Time.

27/6'8"/220

18:53

m/31/5'9"/169

as rx'd 16:17

48/male/6'/204/week 11 CF

One sub...held two 25lb. dumbbells at my sides due to tweaking shoulder yesterday on HSPU's.

Otherwise as rx'd 23:15

m/5'3"/160/29

as rxd

16 steps for me

12:20

I'm also going to start posting my runs which I have been doing with the wods this year

today after wod- twenty min run then finished with 6x30 second uphill sprints (on treadmill 30 degree weather, no thanks)

M/32/175

11:17

This is the kind of workout that looks silly to everyone else in the globo gym.

Looks great on paper, and I am looking forward to doing it!

M/36/71"/198#

1230-CFE WOD
2 x 1.5 mile interval, 5 min rest between
11:02; 10:52

1630-Main Site WOD
5 rounds in 18:50
12 Stationary 45# overhead barbell lunges (6 each leg)
21 Burpees

Thought my legs would be smoked after the CFE WOD, but they actually felt pretty good. Either I'm getting in better shape, or I won't be able to walk tomorrow. Probably a little bit of both.

Looking forward to attacking this one tonight...

Does anyone else's hips feel like they're going to explode? I woke up this morning and felt the soreness just rolling over in bed. I'm guessing its from my good friend Mr. Joshua and those damn GHDSit-ups.

16:30
as rx'ed

My legs feel like they are going to explode. Lunges were very deceptive.

m/43/74kg
Burgener + Snatch WU. Pose, kipping, DUs etc
WOD as rx´d 18:55

Wow - this was a challenge! My arms are sore from yesterday's yoga class (we practiced handstands - after all of the one's in the WOD, I awoke with some sore limbs!). The burpees were a killer...that just lets me know I need practice.

I forgot my timer at home but I think I was about 20 minutes. I used a 35lb barbell because the 45 just was not going to stay over my head today.

I am excited to try this again....it is a good one!

Thank you - happy day!

14:05
as rx'd

Used a 45# barbell for the OH lunges. Did them stationary, estimated and did 17 lunges each round plus 21 burpees. Kept my lunges strict and kissed the knee every time. Total time: 20:00. TOUGH workout, but it was great.
6-0/29/180

M/38/193/70"

Used 2 35lb db's, 10 lunges each leg for 50ft.

37:05

M/42/177/6"2"

WOD As Rx'd
21:04

My lunge stride is just under 4 ft, so I did 13 lunges each round.
Burpees: nose to deck at the bottom, halleluja hands at the top.
Warmup: CFWU X 3 rounds (10-12-12)

m/39/6'/229

20 minutes.

My first post/comment ever. Been doing crossfit for 7 months now and am in the best shape of my life...so thanks coach!

My gym doesn't really have the space to hold the barbell like an overhead squat and do a walking lunge. Would it be the same thing (if not harder) to use 2 22.5# (or 25#) dumbells, one in each arm for the lunges?

The burpees will seem like a breeze, just finished the 100 day burpee challenge on Dec 23rd.

thanks for the input!

bw 165

11:53 as rx'd

33/F/5'10"/150

As Rx'd
45# bar
13:16

Burpees continue to improve.

As rx'd

19:49

This one was tougher than I thought....but then again when are they ever not!!

m/28/5'11/168

rx 10:31

Greg A W/U

as rx'd - 16:22

O coach, how I hate burpees, let me count the ways...

GOOD TIMES AS RX'D

12:30

subd 50 lb barbell (easier to sneak onto the BB court than the standard 45lb olympic bar).

Pretty sure that is going to hurt after 2 days of thruster WOs.

m/37/5'6/165

As rx'd

16:31

My legs will prob feel this for days

Rx'd

15:58

1st time on this one. Glad I got to do it inside.

30/m/5'10"/210

17:39

A little tip to measure 50 ft...if your gym is made of cement blocks, it's about 33-34 block-lengths. You can step out the lunges w/o weight to count out your strides then hit the weight room if you can't sneak a bar. I'm still hurting from my first attempt at GHD's on Monday (I'm learning to heed the warnings from all the posts), but think I can give this a shot today.

#140...
correction 50ft = 37.5 cement blocks

38/m/240

20:12

m/42/206/5'11"

20:11
45lb. york plate overhead

28/m/185

as rx'd: 12:22

M/22/185/5'10

as rx'd 18:13

23/M/185

15:15...

fun.

s'more # 52,
todo bien aqui en Escocia,pero hace un frio del carajo !
Ripp #47,
my experience is that my calluses build up with heavy d/l's etc and then get torn open with either butterfly p/ups or kipping,different types of bars make no difference,they all seem to rip them open,guess i need to start filing them doon!

as Rx'd
17:33

m/22/5'9/178

As Rx'd

14:29

24:14 - did all five sets, burpees broken, took 15 steps = 50 feet

BW 173

as rx'd

10:03

45lbs barbell + 6lbs weighted vest

16:47

Used my boyfriend weighted vest for this WOD. Burpees felt extra difficult with the vest on, especially the vest didn't fit my body correctly ;)

10:29 as rx'd

* all but first round of burpees broken: 11, 10... the first round was unbroken.

Had to modify this WOD to make room for 5 athletes in the gym. We did 20 lunges/round with 45# bar overhead. Lunges were done by lunging forward then standing tall before next rep. I think this is harder than just walking 50 ft!

12:34 with 6# weighted vest. Burpees felt heavy! Lunges all unbroken.

Last time I did this WOD it was ~14:30 as rx'd.

Male/26yrs/6'0"/170lbs

Five rounds for time of:
50 pound barbell Overhead walking lunges, 50 feet
21 Burpees

10:31 (50lb bar) otherwise Rx'd

I did the WOD in my parent’s basement on the wood floors so I needed a little height on the bar so I could set it down safely on towels in between sets. No breaks this time so it was an improvement.

9:38

14:24

I think that guy might be a vampire

16:42 as rx'd

Burpees are horrible!

good luck everyone! finally some legs!! wooohoo!

as rx'd
11:47

28/M/140

Held a 45lb weight plate overhead because it was easier to maneuver in the hallway of my house.

16:34

This many burpees always comes close to introducing me to Pukie.

13:42 rx'd

WOW!

I can't believe my time. Burpees normally kill me. I managed to do the 1st three rounds without breaks with the burpees. The overhead lunges were a lot easier than I thought. Knee didn't kiss the ground EVERY time, but close. I can see now where I can go much faster next time. I was more scared before this workout than I have been in a while. Took me over 5 minutes of listening to some good Drum N Bass to psych me out before I started.

Sometimes it's tough to always do the WODs by yourself and no support from the significant other at what I do at the gym. She thinks I am part of some cult or something. I can't talk about anything Crossfit at home even though the kids do Crossfit Kids and BJJ 2-4 days a week.

Enough said. I just love it when I over come any fears like the ones I had about the burpees today.

#147 Pedro sorry to hear that bro i saw on the news the weather is tough in europe...take care bro...abrigate bien toma precauciones antes y despues de entrenar...me parece impresionante que entrenes en tremendo frío 3-2-1 GO PEDRO

32/m/165

as rx'd 23:04

still need to work on burpees

Ok...first thing I did was to practice on my technique on Over Head Squats...first with a dowel..4 sets of 10...then...i tried for the first time with a barbell 45 lbs..i did my first OHS..then i did 3 sets of 3-5 reps...I think i got the technique....

Then i did the WOD like this, there were to much people on the gym so i change for Over Head Lunges with 45lbs barbell instead of walking lunges.

Five rounds for time:
50 Lunges with a barbell Ovcer Head
21 Burpees

Time:
10:58

I have a question for u guys...and i really need some help...this was my first time doing Over Head lunges and squats...and i felt like my arms gone to sleep...while i was doing those lunges...is that normal??

Well slap me silly. In my excitement to get to the gym this morning I read 50 45# barbell overhead walking lunges not 50' as rx'd. I only noticed it when I started reading the comments and saw some times that were impossible for the workout I just did. I survived. 29:15

hey difchip@cfgp- thanks for the space this AM

17:56 I think, all dizzy and what not.

Nothing like a trip to the local affiliate to remind you how far you have to go! and what fun it will be!

Marcus

M/37/6'1''/240

as rx'd: 13:49

This one is a pure gasser. Left a nice sweat imprint on the driveway that promptly froze.

M/27/190/6'4

13:59 as RX'd

WTC

As Rx'd
13:05
Loved this one!!

Question,
I don't think I can do full range of motion squats with the 45lb barbell. There are no lighter barbells at my gym. Should I use overhead dumbells?
Thank you in advance for your help,
Kledia

"Let trailing knee gently kiss the ground"

makes it sound so much less terrible. ha.

Oh and yes I do all my pushups on my toes! 45lbs. stayed overhead every round

M/36/180

OPT once again great time.

As Rx'd 14:08

As Rx'd:

8:24

47m 205# 6'0

I HATE BURPEES. Naturally, let's do more. I got through them adequately, just slow.

As Rx: 27:17

The OH lunges were fine in the unused racquetball court and I pounded out sets of three on the burpees. I just suck at them, but no way to get better than to just pound away.

As for ripped hands, a pumice stone in the shower helps keep them under control, which gently scrapes away dead skin. Use chalk on the bar and remember it's the slipping that cause the blister. High rep kipping pullups can cause a lot of grip slipping, so pay attention before you make a bloody mess. I speak from experience. One fewer rep is better than a week or more of an open sore on your hand.

As Rx'd:
14:26

24m/6'/175

As Rx'd 12:48

F/31/128/6'

as rx'd = 11:51

Rocked this baby outside on the icy driveway. We had a little narrow path of pavement to follow. Put a mat down to do burpees. The lunges got tough on rounds 4-5. My core is shot from the pass two WODs

Get to be a rest day tomorrow! Cheat cocktails tonight - can't wait to indulge.

Happy early weekend to all!

Modified to:

5 rounds for time of:
18 lunges steps overhead, 45#
21 burpees

Time: 14:08 minutes

I have the same question as #49. I currently have a muscle spasm in my right shoulder/neck area and I don't think Burpees are ok today. I'm thinking of doing walking lunges with either nothing in hand or a rather light bar (because of the neck issue), and subbing runs around the track for Burpees. Does this sound OK? Would love peoples' advice about what to sub, if not running.

Thanks!

52:47

13:52
rd1 2:14
rd2 2:53
rd3 2:56
rd4 2:48
rd5 2:58

As for callouses, I use my Dremel tool with a drum sanding attachment, it works great keeping them smooth. Additionally, sometimes I use it in the middle of a WOD if I feel my callouses are getting close to ripping. It has really saved my hands at times although, it does add some time to the WOD.

16:45. 50lb. bar

m/41/163/6'

as rx'd:

17:51

26/5'9"/135

17:59 as rx'd

Momof3 -

Way to bring it girl!!! Nice time!

#182...I am having AC joint pain/problems in my right shoulder and subbed 21 box jumps for the burpees. After doing the L pull ups and HSPU yesterday, my right shoulder was having NONE of the burpee action today.

45# bar used
Subbed box jumps to 20" for burppees

TIME: 11:16

As Rx'ed

15:15

m/5'10"/170

39/m/190
as rx'd

15:11
(two years ago 13:22 !!??)

Ooh, box jumps! Forgot about those! Thanks, I'll do those.

24/m/194
15:40
72ft walking lunge, clean grip

Jim D. #184:

"As for callouses, I use my Dremel tool with a drum sanding attachment, it works great keeping them smooth."

I LOVE THIS!!

AllisonNYC #88, Herm #89, S'more #91:

Thanks for taking the time to respond to me. I screwed my knee up doing HPCs last week when I failed on my last attempt at 190. It has felt like it constantly needs to pop all week and I've been limping around. It is starting to feel better, and I was thinking about a WOD with some running today, but decided not to risk it on the lovely gravel that covers my COP here in the sandbox. I dug through the archives and came up with a core focused WOD (thanks Herm).

Five rounds for time of:
30 GHD sit-ups
25 Back extensions
13:35

Enjoy the rest day tomorrow!

Looks like I am the slowest one out there so far. As rx'd. Burpees are my nemesis.

23:24

19:30

m/28/5'9"/160

1-20-09
'Murph'
Time: 32:51

1-21-09
Power clean ladder 135#
rounds completed: 9 + 4 reps

then, bar muscle-up practice

I hate burpees.

as rx'ed didn't time... not good though.

Back still isn't cooperating. Did 20 rounds of 10 Double-unders and 1 muscle up instead. 11:05.

17:16, wow this should be a named workout...it killed. I think "Molly" would be appropriate.

I thought this WOD was going to suck, but I was wrong. It really, really sucked!

But I completed as rx'd - 18:54

Much tougher than I thought it'd be. My right arm actually went a little numb. Steve said it was because I wasn't keeping an active shoulder during the lunges.

16:33 as rx'd.

used 75lb instead.....10:57...jb

So, I am playing catch up. Finished our HSPU and L PU today in 13:12. Now, at work and trying to decide, How I can combine "Mr. Joshua" and our lunge/burpees. I will have to modify the DL to 225#, but I think it is so crazy, it just might work. Thanks coach for all the great pain!

take care of your back Herm...hope your back feels better very soon...big hugs bro

ok 20.13 @ rx'd , getting better each day :D

#121 Tanker Danimal

I did the same thing today, looks like we got about the same results...mine was in the mud and dust at Warhorse.

Jon

as rx'd at the NEW CROSSFIT HOLLYWOOD!!
13:30

M/41/5'11"/190

19:26

F/38/5'6"/140

35# bar

25:00

GREAT JOB IG keep working hard bro!!! CONGRATS!!!

M 42, 166

As rx'd 15:56

m/29/6'1/190

as rx'd

12:15

F/32/124
15:59
30LB DBs (15lb each arm)

RCB correction, 40LB DB 14:56

M/45/168

19:31

I used 45 lb for the first 2 sets, then went down to 35. The burpees were hard; I had to split the sets into 2.

sub 25db hanging walking lunges

approx. 20 min

M/35/170
16:07
PUSHUPS CHEST TO GROUND/BURPS WITH A OVERHEAD CLAP JUMP BEHIND EARS
EJ

as rx'd 19:00

and my knee didn't gently kiss the ground, it full on made out with it, and went up the grounds shirt! This one was surprisingly more difficult that I thought it would be.

38m/6/182

wod as rx'd since 5/22/08

12:40

I Hate burpees

As Rx'd

24:43

As Rx'd

19:39

M/35/67/246
(-7# for year)

5 Rounds.
24# bar for O/H lunges.
Burpees were 21, 21, 21, 11, 11.

25:46. I went to the ground for 2 rest breaks. Oh my God did this hurt. Awesome.

M/22/5'9/156

15:25

Used 22.5# dumb bells b/c I'm not allowed to take the barbell out to the track... so pretty much as rx'd.

17 steps

12'14"

I said

AS Rx'd

but i lunged across a basket ball court which is 94'
--so about twice as long on lunge distance

24:43

M/23/185 5'10"

Good luck d'wall. i wish i could see you doing this one at the globogym.. ahahaha i can only imagine the looks you are going to get. don't yell too loud! bahaha

29/m/199

13:09, as rx'd.

34/M/185
13:10
Burpee's = Kryptonite

m/30/6'/200#

wow that was hard.

16:52

16 lunges. had to split burpees into 3x7 from round 2.

rx'd @ 11:47

cramping in L leg

m/25/135/5'11"

14:13

As Rec'd.

15:22. I might've made sub-15 but for the interruption of a friend asking me what I was up to !

By the end of the last round of burpees, I was averaging about 8 seconds per burpee. Tippety-top leg workout.

Beasty
40/m/5'11"/255 lbs

M/25/190

No barbell, used 45# plate instead, otherwise as rx'd

15:54

First WOD with the VFFs, definetly made me work to balance on the lunges.

As Rx'd: 23:35 - used a 50 lb barbell

Burpees suck ass!!!!!!!!

M/39/6'1"/250 lbs

As RX'd 15:29

damn ! just injured my ankle while doing a hspu then chest touch (when i was going to the ground i hit a bar and i really can't walk on my leg)thank god i finished my WOD today , gonna use the ankle again :( broke it once :s

Tough choice on this one... I made to the Burpees on round 3, but then my knee started to feel some pain in my knee. I haven't had a knee injury so far (knock on wood), but my family has a history of problems, so I figured it's better to preserve dozens of future workouts than risk it for just this one.

The hard part was that I know this is one of my tougher workouts, so I really didn't want to give myself any excuses, but I think I made the right choice.

48/m/190

As Rx'd. 17:23

21/M/186

11:37

Coach bring the pain, none of this sissy stuff!!!!

33/m/160

as rx'd 15:54

As Rx'd 21:22. You people are very fast... Burpees kill me.

M/28/275/6'3

Not as Rx'd
10 burpees instead of 21

14:59

age 19 bw 170
15:56

besause i'm an idiot, i did 50 lunges the first round then 25 every round after that. when in reality, 18 per round woulda done just fine...

as rx'd

13:22

27/m/6'2"/205lbs

Been doing crossfit for almost 8 weeks. I hope to get stronger and faster, but that was HARD today.

12:24

did this on @home.... so no barbell but 20kg dumbell... rest as rx'd

total time: 15:48

round 1: 1:55
round 2: 3:05
round 3: 3:46
round 4: 3:36
round 5: 3:25

Paid extra attention at form... so good form!!

#64

after a minute of staring at the zoomed picture it looks like he's wearing a set of those fake vampire teeth, or something blacked out his teeth to look like that or something, weird....

m/22/160/5'9"

Did the WOD from yesterday; the gym I attend doesn't have the 50 ft of space I need to walk in. Approx how many steps is it if I wanted to stay stationary?

WOD From Yesterday:

22:17

as rx'd 14-15 steps 10:16

34/m/186

F/38/144ish/5'4"
Scaled to Brand X
Pack:
5 rounds
22 # barbell overhead walking lunges 50 feet
21 burpees

23:47

Burpees broken into 3s. Had to guess on where 50 feet was. Got a little sloppy on the knee kiss thing until the last two rounds.
Yuck.

By the way, did anyone end in the same state as me - giggling because my legs felt so wobbly ?

Post answers to comments......

Beasty

M/40/6'0"/171

19:40 as Rx'd

I'm drained now and look forward to a rest day...

M/33/224/6'

as rx'd

18:16

whats that?? Embrace the Suck... Man that did!

Good stuff Coach :)

f/26/112/5'3"

did 24 alternating lunges, not enough room for walking (45 lbs)
21 burpees

34:43

Modified the WOD for the equipment I have on hand:

50' walking lunges with 71# sandbag over the shoulder (alternating shoulders each round)
21 pushup burpees with lateral jump over sandbag

13:06 - legs were dying....I could barely make the jump several times. Using something to ensure some height and distance on the burpee jump really makes a difference!

I had quite a crowd watching this workout - the palm tree trimming guys plus the growing number of vacationers on their balconies encouraging friends and neighbors to watch the sweating spectacle on the front yard. I'm glad I could provide the morning's entertainment on the beautiful island of Kauai!

33/m/210/6'5"

24:55

Crossfit excuse:

Sorry, I can't go out tonight. I have to file my callouses.

13:41 as rx'ed

Off to pull the boy out off school and head over to The X Games. Course slipping the Superpipe in primetime tonight.

as rx'd

13:22

Ive been doing crossfit for about 8 weeks, and I hope to continue to get stronger'faster'more fit. Im not sure If I could improve my time much on today though. Damn near killed me.

27/m/6'2"/205lbs

M/49/5'8/180

19:46 splits of 2:38, 3:30, 4:34, 4:31, 4:33

Nice workout. That'll be one I come back to.

Got a pair of five-fingers this past weekend and tried them out today. A guy asked me about them at the military globo-gym (Pentagon), and at the end of the conversation, refered to them as "tight". As in, "Cool, those are tight."

BTW, they come in European sizes, and are sized really big. My normal shoe size would be 44, but size 42 is what fit best.

For All of you that take on challenges such as 100 Burpees - Can you comment how that extra 'excercise specific GTG' helps you with workouts like this? I'm still greasing my pulls ups to speed up one of our most common foes.

Look forward to this WOD. I'm going to ask if I can take a bar out back of the Gym as there isn't enough room inside. Really hope they say yes.

40/m/176cm/72kg

Sub'd 1 pood kettlebell overhead lunges, 16 steps

13:04

Switched arms after 8 steps in the last round. Cost me a sub 13 time.
Next time I'll use a 20kg (~45#) KB.

Oh, and I went ski mountaineering in the morning. 840m altitude difference in 1 hour 35 min, than downhill and another 340m uphill in 32 minutes. 2 hours an 41 minutes car to car with a total of 1180m altitude difference.

23:10
Chest to deck and clap at the top on the burpees. Knee almost kissed on the 1rst 3 rounds, kinda fell apart on the last 2.
Burpees damn near killed me.
1 mile run post WOD.

15:23
Lunges were ok, burpees were brutal.
Great workout!

Used 45# steel plate due to cramped quarters (i.e. a hallway).
12:32

My goal was to do the burpees all unbroken which I did. They weren't exactly lightning fast, but they were unbroken.

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

used 45 pound plate, otherwise as rx'd

TIME: 15:06

NOTES: This was the first crossfit WOD I did (it took me 31:36!).

stayed up late last night and was too groggy to hit this hard this AM. Hitting it tonight after work... but thats cool 'cause I'll bring my 12 yr old daughter to the gym and she likes to watch me do WODs. She's still young enough to think I'm cool. LOL Not for long.

Visiting lil sis in VA this weekend, making plans to visit a local affiliate near Woodbridge. Anyone local to Woodbridge/Nokesville?

5 rounds:
2 x 25# DBs
21 burpees

22:11.06

Fun times!

As Rx'd

16:53

m/37/76/200

19:25

13:46

50 BB, 18 lunges
21 burpees
=17:18

well, since not all the indoor track users agreed to do hurdles over my bar as I came around, I opted for those shorter barbells (not sure of the real name). Since they are in increments of 10#, I used a 50#. Also stuck with 18 lunges which I used in the past for a similar workout.

Working on little sleep too (concert last night) so kept zoning out which was pretty funny ;)

Thanks S'more, Nadia, and Strong Lil Pony for the nice comments yesterday. I have been really excited with some recent workouts. I appreciate it!
Erin

m/28/205

as rx'd: 11:59. just barely beat that 12 minute mark! burpees sucked. lunges weren't quite the rest i thought they would be.

That hurt...

13:19

M/34/6'7"/200#

M/23/6'2"/195

17:22

gotta improve on my burpees.
(hams are still sore from teusday =)

47 / 175

as rx'd 17:10 PR by 2:12

22:10...
Had to use a broomstick at the house, so I put in an extra set of lunges to help make up for it. I'm new at CF, and it burned anyway. Love this stuff! Look forward to the day I can say "As Rx'd"

CFWU x 3 Std, no back extensions, back tweaked, trying to work through it

As Rx'd

17:34

by the way! I am not a vampire! No fake teeth either.

14:15

5'8" 180 34
11m:30sec

Abs still hurt from Tuesday. owie.

Needed a rest day, but did a 50% day instead.

9:38

About 30 feet with the OH lunges, and 11 burpees. It sure as heck didn't feel like a 50% day. Avg HR 169, peak 182. Cute post Allison, but I'm surprised the censor let you get away with it.

M/32/190/6'

16-17 lunges... longer than 50 ft as it turns out, so overachieving by infinitessimally small values.

19:48

I hate burpees. Lunges were easy enough the first 3 rounds, but burpee + lunges by round 4 just sucked. Burpees were broken leaving lots of room for improvement.

#88 Allison Thank you (#85)

15:40, as RXed.

26 second improvement over last effort. Tough, but great workout, as always.

As rx'd: 13:04
Burpees are definitely my weakness.

as rx'd

13:45

M/22/6'1/185

as Rx'd 15:06

DISGUSTING. I was aiming for the 10-11:00 minute range and after the first round I realized I probably wasn't going to make it. I got really discouraged and took myself out of the workout mentally. Plus the only spot in the globo were I could do the lunges was right in front of the lockerooms so I had to stop a hundred times. That added to the frustration. Still no excuse for the sub par effort today.

20kg 15 steps = 16:00

29 yom, 185 lbs

19:23 as rx'd

Just didn't have it today

M/20/158/5'10"

10:35 as RX'd

32/m/170

9:35

12:17 as rx'd

16:18
with 50 pound bar... burpees still need work.

As Rx'd: 13:01

Nearly took my head off bringing the bar down on the last set.

22/m/170

13:27 w/45lb plate

28 m 177
This was the 12th workout I did when I started x-fit 20 months ago. My time was 27 minutes. Today as rx'ed 11:55 (respectable for me). Nice to me part of a program and a community that yeilds results. Thanks coach hopefully I'll see you at the games.

easy COS you are a big guy you have to move more weight you are a beast man this was just a bad day...big hugs bro

as "rx'd"

11:19

m/29/5'10"/175

8:35 Way harder than it sounds

As Rx'd 14:47

37/m/173/66ins.

21:37

i changed the lunges to a 25# weight in each hand

As Rx'd: 14:50 ( I HATE BURPEE'S!!!!)

33 yom 220 bwt

ascending warm up
1 ohs, 1 abmat situp, 1 push-up, 1 pull-up, 1 ring dip...all the way to 10 ohs, 10 abmat situps, 10 push ups, 10 pull ups, 10 ring dips

wod as rx'd
time: 14:38 over ten minutes faster than the previous time. Burpees are still my arch nemesis though. T.G.I.R.D tomorrow.

as rx'ed

19:48

32m/5'9/180 Recovering from surgery

One of the few WODs I've been able to do as RX'd

14:28

Dyani: 15:26, sub 16lbs overhead
Brice: 13:15, sub 20lbs overhead for last 3 sets

Scaled (BrandX puppy/pack)

5 rounds
50' (14 total) Overhead 9# bodybar Walking Lunges
15 Burpees

16:39

did the lunges 'in place' since there isn't enough space in the gym for walking. 9 reps on each leg each round.

time: 16'44

As Rx'd: lunges estimated distance total of 20 lunges per 50'

15:05

Great workout!

Rip is exactly right about the grip. Trust me, I was a competitive water skier for over 15 years so I know a thing or two about torn callouses. The most important thing is to hold the bar with your fingers not your palm (think hook grip). Also, as some have pointed out, if callouses do begin to form then all you have to do is get some sand paper and sand them down. This will keep them from ripping. Callouses are ok, you just can't let them get big or they will rip. Also, you should NEVER get a blister in your palm. If you do this, then you are totally holding the bar incorrectly.

M/29/190/6'

11:23

Rx'd

13:51

I did the lunges in place @ 13 per run

25 min as rx'ed

Everybody is saying they hate burpees, wanna guess what Coach will do after knowing our weakness?

as Rxd

12.27

Rx'd

13:51

I did the lunges in place @ 13 per run

22min 39sec as RX'd, Yaaaaaay Burpees!

8:25 rxd games standard

Great workout coach!

Nice time OPT!

27 - m - 5"11 - 161 lbs

13:07

M/22/6'1/185

thanks s'more. You're right I need to stay positive I guess.

rx'd: 15:20

after some squats

m/30/5'-10/200

21 stationary lunges with 45 pound bar
21 burpees
no room for the walking lunges
22:43

Nice... Been on CF since Nov, scale as needed.

As Rx'd:
16:47

34/200#/6'

RX'd 45# Bar

15:..

I'm down with the OH Walking Lunges. They felt pretty easy and now my booty looks even better than it did this morning.

Done INSIDE at BTS. Would have loved to hit it with my girl Jeannie and Tattoo Nicky, but the thought of doing anything outside made me ill. Burrrrr!

I've been ready to start incorporating CrossFit Endurance workouts into my training, but once again, the cold here recently is just to yucky for me to handle. I guess I'm being a bit of a puss but the cold and the wind on top of the running screws with my breathing something fierce.

I suppose I can start doing the CFE WODs on the stupid dreadmill at the rec center.. but it's just not the same. Excuses, excuses ;)

20 minute warm up - stationary cyle, rowing, stretching.
Workout itself scaled as follows:
5 rounds
22kg bar x 20 lunges
3 rounds of 21 burpees (till I felt the twinge in my lower back start to become a throb)
2 rounds x 50 mountain climbers

17 minutes
Ouch...

28/F/130

55 lb barbell overhead walking lunges, 50 feet
21 Burpees
5x

13:34

13:23 as Rx'd.

f/41/115/5'3"

Momof3, PlaygroundCindy and FitMom in CT:
You guys are inspiring! Your times amaze me!
I finally came somewhere in the ballpark near you...

30# bar overhead lunges 50'
21 burpees
14:05

as rx'd:

15:09

22 OH Walking Lunges with 45#.

A little longer than 50ft :/ I'm just sayin'.

Yes, Allison, you do belong in a bikini.

GREAT day for me.... My FIRST Rx'd WOD...

17:56

Third week of Crossfit at my GLOBO and Zoning!!!!

Does a VERP count as a Pukie?

Been doing CF workouts for 21 days now and this is the first time I felt like I could post.

15:15 As Rx'd

M/31/178

As Rx'd
15:44

OH lunges were much easier than I expected, BURPEES, as usual, SUCK.

This was hard I was so sore going into it.
3.5 sets as RX'd
sub pushups 21 and box jumps 21 for the last 2 sets of burpees

19:00

21:23 scaled -
lunges on steps (2nd step)
squat thrusts on bench
wall push-ups

As rx'd but my watch stopped partway through so I didn't get a time, maybe 20-25 min.

I'm just happy getting an 'as rx'd' to post.

46/M/162
As Rx'd: 15:33

subbed bar for two tiles, roughly fifteen pounds each. all i could find at my house, haha. 21 mins

m/22/5'3"/130

14:26

MALDITOS BURPEES!!!

17:42 as rx'd.

Estoy de acuerdo con Nelson, ¡malditos burpees me matan!

19:41 as Rx'd. Under estimated the holding the bar over your head part because my shoulders were still sore from yesterday.

Good workout never done anything like it.

16:45. Had to use 40# dumbell which was a blessing I guess. The burpees were not that challenging. I like them. My legs were fine too. I have very conditioned thighs. What SUCKED was holding that damned weight over my head the dav after all those HSPUs and L pull ups! I almost dropped the weight like 4 times.

Jeremy 16:17
Kat 14:43
Josh 13:03
Joel 11:11
Phil 8:33

Quads and calves, the only ting that wasn't hit up now is. Thank You Love It!!!!!!!

45/M/6'/180

WOD ASRX'D TIME: 11:55

45 POUND BAR LUNGES KNEE TO FLOOR.
BURPEES CHEST OT FLOOR AND JUMPING OVERHEAD CLAP

BEHIND BLUE EYES

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

as rx'd 23:04

still not so super :(

i'll kick your ass NelsonGquil!!!!! >=)

35yom 209lbs 70"
RX'd 17:30
Local Globo, lots of looks, one guy said "dude you need to mellow out" I couldn't even get my fellow Firefighters to join me, wtf? One even said he doesnt care about getting fit he just wants to look good, to each their own i guess

Long live CF!!
That was a hell of a "three days on", I am gonna milk the '1 day off'.

16:08 rx'd.

25/m/6'/185

18:00 AS RXD

As rx'd:

10:55

My legs are begging for that rest day tomorrow. I can't wait to lie around all day and do nothing physical.

m/26/185

Rx'd

11:59

M/34/5'10"/200lbs.

As Rx'D - 13:58

Male 27/6'2”/ 170#

Strict Burpies
Form fell apart on the 4th and 5th rounds of the lunges

Total Time- 21:23 (I dont know why my time was so high on this one)

10:52 as Rx'd

Great WOD. Nursing the shoulder so I didn't dive into the push-up like I normally would have.

19:14

as rx'd with 14 steps with the overhead lunges(measured)

17 minutes give or take a few seconds.....stupid burpees...stupid

m/23/220/6'3''

Did Wod in early AM as rx'd 8:47

then later in afternoon did:
5 rounds
15 Hang Cleans @135
15 Push Press @135
15 Chinups
500m row
27:32

Shoulders were toast from the early morning WOD, Love this Crossfit stuff, can't wait for the cert

m/27/5'10"/240

26:54. subbed 2 20# dumbbells and held them at my side; couldn't keep them up.

This is the first one since I started (two weeks ago) that I got all the way through, properly, and timed.

m/24/5'10"/130

RX'd 8:47

30:55
m/28/5'8"/140

#328 Judi

Thanks Judi!!! You had a rocking time - keep up the good work! Nice to see all the ladies and moms rocking the WODs

awesome workout

15'08"

as rx'd

m/17/6'/210

Holy smokes! Jason K and Eric B not only sub OPT but sub 9:00. Whoa!

Couple of days behind. "Mr. Joshua", details there.
29:10 (PR)

As rx'd (45#) - This is only the 2nd time I've gotten to put that, woo hoo!! :)

17:74

This one and Mr. Joshua made my asthma flare up - something that hasn't happened in about 20 years...Maybe it's the cold.

Pretty sweet training footage

http://www.youtube.com/watch?v=ioNp7agQ_-Q

Did Jeremy instead
As rx'd: 4:45

m/36/5'8"/175

Almost as rx'd

45# Dumbbell OH

Total time 17:11.

Gym manager wants me to do a 30-40 min presentation on Crossfit for her members. Yikes.

M/33/188

as Rx'd 10:24 lung burner

45/182

13:44 as Rx'ed.

Bwt: 140

As Rx'd

6:43

Tough one, I remember it from a couple years ago after doing it. Good one!

As Rx'ed

14:41

21:19 w/45#plate overhead instead of bar

18:10 as rx'ed

as rx'd

15:49

27/M/205

This one was good. Really burned after each set of lunges. My shoulders were on fire. time was a little slow as people kept walking out in front of me while I was doing lunges across the gym. It made it a real pain in the ass to stop and start again waiting for some mouth breather to figure out that he was in someone's way.

As RX'd

18:22

after first round of 21, scaled burpies to 10 after first round. (should I blame that my stomach is still so sore from GH-situps or the drinking last night?)

I find that burpies are hard because I run out of breath or the pushups get tiresome, while everyone else is saying its hard on legs, i dont experience that at all. I'm in good aerobic shape, any idea what the problem is?

started with 1/2 mile run and 30 pushups

finished in about 12 min

Jodi (F/30/110)

5 Rounds of:
20 Overhead Lunges with 45# bar
21 Burpees

Time: 18:45

I felt pretty sluggish...this 4 days of no sleep is starting to catch up with me. I'm still really happy with this time though.

WOD - 12:33 [50y/M/11st/70"]

been reading the comment board since i started crossfit in may 08', first time posting. I worked out at a few crossfit gyms whenever i've had the chance but for the most part, i've been crossfitting out of globo gyms. I usually read the board to get an idea of the range of times for a workout. Today I found myself checking my stopwatch throughout to see what my time was and noting that, oh there goes this person's time and I actually felt that i was working out with someone in a regular crossfit gym.

16:17:02

m/25/5'10"/190 bay saint louis, ms.

11:14 rx'ed

#251 Beasty ROFL I thought I was the only one. I looked like I had tipped back a few on my last round.

Scaled from BrandX Pack:
30# bar
21 burpees
19:09

FitMomInCt- you have awesome #s!!

So glad I'm part of this... its so much bigger than I ever realized..

I'm in!

Oops, I only did one round. I thought that was awefully short! =)

m/49/5-11/165
14:30 as Rx'd

New to CF, started doing main site WODs on Xmas day. Some as Rx'd, some subs. This is my first post. I guess I just wasn't confident that I had anything worth posting. But after I finished today's WOD and was laying on the floor in a pool of sweat, listening to the rest of my Lynyrd Skynyrd album, the lightbulb went on. What matters is how I feel about my effort. And if it makes any sense at all, I was feeling pretty good about how bad I was feeling right then.

12:47 as rx'd

25 minutes, 3 rounds, 30-lb barbell
did not finish :(

36/m/68"/189
as rx'd
17:09

28/66"/157/m

14:30 as rx'd

As rx'd- 21:23
Not too happy with that.. All lunges unbroken (did 16 each round.. Probably too many but oh well!). I just can't do burpees without breaking them up.. Frustrating.
On the good side, I got my first string of kipping pullups today!!! Before I could only do one and couldn't time it to string them together.. And finally I was able to put 3 together yahoo!! (this has been 4 months in the making! So excited!)
So good and not so good today, but overall stoked!

As rx'd
9:09

felt good on this one

M/19/5'8"/150lbs

10:37 (or 10:33, can't remember) as rx'd.

As rx'd 14:30 games standard burpees. Felt pretty good after 2nd round, I don't thing I got a good enough warmup in. I think I might include some double unders in the warm up.

Kentucky in 9! Single digits!

10:43 rx'd, shoulders smoked from yesterday.

its going pretty well here. hows it going with you? remember my coin collection. i cant keep up with the crossfit wod's.

Time: 20:02

Used a 45# dumbell and alternated hands overhead for four rounds, then held it overhead with both hands on fifth. I know this wasn't as rx'ed, but decided to do it anyway. The burpees were awful, as usual.
Great workout!!

this one was good!
liked it a lot actually, i think me and burpees are getting to like each other!
15:40...AS RX'D!!!! woooo

m/20/5'8''/158

as rx'd
16:41

as rx

15:17

powering through those burpees was BRUTAL.

btw i realized i love burpees?
and handstand pushups are my kryptonite. thought i would be decent at them but nope!

M/40/6'0"/155

15:25

NAS JAX has the worst base gym in the entire world!!! Its even worse than Cherry Point. Usually I can make do when I travel but not today. I warmed up at the gym (3 rds CFWU) and then went back to my room and lunged back and forth holding my suitcase over my head. I'm guessing about 45 pounds. Burpees with a clap and feet moving in parallel.

I'll definitely check out the affiliate tomorrow.

First time doing a crossfit exersize.

Did not have any weights even so I onlt last 3 rounds before I could no longer stand up with out wobbling all over the place.

(15 mins in)

This is great gonna get into it. I am at liverpool uni if anyone else is give me a shout will be nice to have someone to 'compete' against (motivation. I an't stopping till you do!)

wellcome Dave z i hope read your posts every day...3-2-1 GO

m27/6'/217
Crossfit Reno today
CFWU
Tabatta Something Else Entirely: 8 Rounds

Sumo high pulls - 45 lbs
Pull up
Push up
Kettle bell swings
Sit up

88 was the low.

Three hours later:
500m swim 10:56
1.5 mile run 10:04

I have earned my blocks today.

Bingo

Nice work on the PR

#251 Beasty ROFL I thought I was the only one. I looked like I had tipped back a few on my last round.

Scaled from BrandX Pack:
30# bar
21 burpees
19:09

FitMomInCt- you have awesome #s!!

So glad I'm part of this... its so much bigger than I ever realized..

I'm in!

done this am.

as rx'd

11:46

38/m/5'11/165

3 rounds for time of:
25# barbell Overhead walking lunges, 50 lunges (not steps)
21 Burpees
Total 16:44

28/m/190

as rx'd

20:37

m 24/6'3"/195

11:15 as rx'd

50ft measured course with 45lb bar - high was 15 lunges, low was 12.
Burpees were 2008 games standard. Clap at top, forward lean but straight body.

17:24

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

23/155
WOD as rx'd

First day back from week-long break

10:30

Felt slow, but we'll see if I get back quickly.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

m/31/165

16.32

burpees kill me every time.

18:06

First time doing this one.

150 pounds

Rx'd
8:29

ready for the rest day (darn gh situps)

Another ass kicker:

22:00 min

+500m row cool down :-)

I liked this one. I don't think my glutes and hammies are going to like it tomorrow though.

#47 - Coach Rip:

First, thanks for all your help and everything you do. It's definitely made me a better, faster, stronger athlete.

Secondly, when I first learned to do my kip, I used the bar on the middle of the palm trick. It resulted in tearing the crap out of both my hands. As a result, and in order to keep doing pull ups, I had to change my grip on the pull up bar. Not until I watched this video did I understand exactly what I'd done.

For me, that kind of grip works perfectly for kipping pull ups. The trick, again for me, with that grip is not to use my palm as a fulcrum to swing under and over the bar. My grip just keeps me attached to the bar. There is little to zero movement of my hand around the bar.

Now this really didn't affect me as far as training was concerned as I had just recently learned to kip. But since I started to use this kip, I've not had one tear from pull ups.

24/m/183

as rx'd

13:49

Mike F:

upscale to 50#

15:55

Brian C:

as rx'd

21:55

m/20/5'10"/180

as rxd used 45 lb dumbell

13:29 should have been better

12:41 with a 45lbs plate overhead.

deceiving workout
as rx'd
10:27

M/24/220lbs/6'1"
As Rx'd
13:55

WU: jogged 800m, push ups, lunges

WOD: as rx'd 13:00

m/24/5'6"/160

Five rounds for time:
2 x 25 dumbbells, overhead lunge walk 50 ft
21 burpees

11:15

M/19/5'8"/150lbs

WOD as rx'd: 17:59

Henry: 18:53

37M/5'10"/166#

Warm-up: 3:02 row (730m); CFWU 3x13; Burgener WU.

As Rx: 12:35.

Cool-down: hamstrings stretching; foam roll.

44/6'1"/188

as rx'd: 10:33.

kinda underestimated those lunges. couldn't get through them unbroken on the last 3 rounds. kept me from being under 10 damn it.

ava

you did fantastic today!

30m/156/70"

As rx'd ( I did 50 lunges instead of 50') whooops
19:41.

luc 18:14
josh 18:16
jason 18:36- old man bringing up the rear
(alternated 45lb bar, 45lb plate, 2-22.5lb dumbells, all overhead)

13.48

F/45/5'2"/126

1st 3 sets of lunges done w/approx 18#, last 2 sets no overhead weight.

18:45

17:01 as rx'd
strained quad hurt speed and depth.

15:35

indoors at gym on the carpet. There and back = 50ft.

Regular warm up without the overhead squats. Still sore abs from the other day, so a little light on the situps...

Used a 25 pound weight for the first 2 rounds, then went to a 10 pound weight. Did 10 burpees instead of 21. First time for everything, no need to break anything.

19:33

Happy birthday to me.

m/22/218

20:45

18:19

Made the big mistake of looking at this and thinking, "This one doesn't look too bad."

"Overhead means overhead!"

CFWUx3x15 (5 pushups/round)

OH lunges in power cage

4:16/5:37/5:36/5:38/5:07 = 26:16 total

burpees actually felt a little stronger - by far my worst exercise

cfwux2
burgwux2

as rx'd

18:32

As Rx'd 10:14

nice to chalk up a win here and there

16:40 as rx'd

Scaled WOD: 3 rounds instead of 5

all else as rx'd

15:44 min

M/34/205/6'0"

25/m/200

16:47 as rx'd

16:12
I did burpees then walking my lunges

CFWU
WOD as Rx'd
19 lunges w/ 45# bar overhead
21 burpees

14:15 total
rnd:
1)2:21 (2:21)
2)2:48 (5:09)
3)2:56 (8:05)
4)3:17 (11:22)
5)2:53 (14:15)

first time for this WOD and for OH lunges. I stepped too slow the first few rounds. Burpees killed me.

followed WOD with bench and some p-let work at home.

later,
b
m/32/5'8-1/5"/174

WOD as rx'd,
10.25.
actually speeded up the burpees,last round as i got into a rythym of jumping down into the press up part.if i'd done that earlier i'd ahve got under 10 mins.
before ,snatch practice,like every day .

17 mins.

16:15 after press and squat work.

I messed up and did 50 lunges instead of 50 feet. It sucked and took me 26 minutes.

As Rx'd - 29.30.

32/m/#230

as rx'd 17:24

wu x 3 x 10: sit, be, dip, ring pull, squat

5 Rounds for time: 16:10

Subbed 45 lb plate. There would be many angry people if I used the bar at the YMCA.
Went 14 steps on each round except last. Did 16 steps to account for the short cheater steps on some lunges.
Hard but burpees getting slightly better.

I hate when I remember the WOD wrong. Did 15 burpees instead of 21. Otherwise as RXed 15:45

17:50

As scaled for puppies (did an extra round)

5 rounds:
10 lb. overhead lunges, 35 ft.
15 burpees

16 minutes.

This was my first time doing burpees and they were kinda' fun!

14:02

I HATE BURPEES

29/f/5'10"/141

15:28 as Rx'd

as rx'd

time = 12:45

THE GENERAL...

28/M/5-8 190LB.

AS RX'D

16:24

THIS ONE HAD A FEW BURPEES. DANG.

BW 70kg
15.03

20kg OH Lunge 15m
Burpee to 6ft target

As rx'd 15:11

I hate you burpees.

M/37/178/6'
18:35 as Rx'd

just started getting back into crossfit. I started on tuesday. My arms, shoulders, back and every muscle in my legs are sore. So I think it would be wise to take a rest day to stretch and eat alot. I hate skipping a WOD, especially when trying to get back into a routine. I think it is best that I not work out today=( Is it bad to work out if your body is sore? I don't have a problem pushing myself but I don't need any injuries if I should be avoiding them.

As rx'd
8:05

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

As Rx'd: 19:34
Foam roll after
Compared to 070313: 22:53

22:35
as rx'd --except no knee kissing bizness, i did this in the parking lot so opted to save my knee skin, wimpy...i know

Rip is a genius, kicks as$, and is the real deal!

Tuesday: CFWU x 2 (no situps)
Mr. Joshua in 29:45. It was hard.

Wednesday: HSPU and L pullups. Kipped most pullups. Handstand pushups are improving! I got full ROM on at least one--big improvement for me. But I still need to get more vertical. I'm facing the wall. I should be facing away, I think. Could be a totally different exercise. 30 to 35 minutes. Really didn't time it. Then ran 2.75 miles in 20:20.

Thursday: Practiced Kips for the warm-up (20x). Then did today's with 35# instead of 45#.
34 minutes.

31/M/162/5-10

m/34/5'8/150

As rx'd 11:37

Did I mention I dislike burpies???

21:25

Aloha,

Jordan

22/m/5'8"/230

28:31 rxd

Dan
12:37
Pete
11:05

Rx

ouch.

m/ 26/ 205 lbs./ 74"

50 pound curl bar overhead walking lunges, 50 feet
21 Burpees

5 rounds in 15:00 minutes on the dot. I still LOATHE burpees.

m/24/6.1/198

Rx'd 12:49

m/26/6'/190

2nd day on crossfit. did 25# instead of 45#

burpees are not my friend.

23:10

16:11

After first two rounds stopped using barbell and cut it down to 10 burpees to prevent my own death and finish the workout.

AH going to the Toronto CFC this weekend! Psyched! anyone els from ontario going!?

#196 Remember, you are your own yardstick. You didn't give up and therefore conquered the WOD. WELL DONE!

~Kim
CrossFit Persevere

#366 CONGRATS on "as rx'd"! Good work!

~Kim
CrossFit Persevere

cynthiaj - awesome, I totally laughed at that comment! :)

50' walking lunges with 45 lb bar overhead
21 burpees
5 Rounds

As RX'ed
13:01

I've been doing all my bar gripping closer to my fingers. That's the good news, I don't really have issues with my callouses. However, I think this is also why I had to do some work on my grip. There have been some heavy work out days where my grip was my limiting factor (dead lift for sure and sometimes thousands of pull ups, or at least it seems like thousands). But, I have gotten to the point where my grip is rarely my limiting factor. You can train your grip just like you can your dead lift, your pull ups or even burpees!

m/31/230/69"

I am trying to improve my running so I ran 5k

11:27 as rx'd

as rx'd 12:41

4 miles in 30:56
7:44/mi

M/25/168

27/m/75kg

12:56

with 20kg punching bag

13:15 as rx'd

32/179/m

wod as rx'd: 17:18

WOD:

Sam 20:37
Jeremy 13:19 (2 rounds)

Eric 15:29
Terry 26:45
Cristina 17:30
Danielle 20:26
Mark 22:10
Vanessa 21:57
Mike 21:56

Well done Rock Stars!!!

As rx'd

18:14

used 35# bar (I told myself it was so I could lunge through Globo without knocking anyone out)

During round one burpees (#10 or so, thought to myself "What the hell am I doing this insane crossfit sh!t for. It hurts" Thought I wouldn't finish...

19:45, dripping wet!

15:25

11:13

Did it in 39 degree weather in the dark haha
but with 65# instead of 45# for some dumb reason

22:45

hate hate hate burpees . . .

as rx'd
13:02

31yom, 160#, 5'9
9:50

30#oh barbell lunges 50'
21 burpees
X5

11:36
Hurt so good.

6'/184/36

12:09 rx'd

m/20/165/5'9"

13:33

did this at globo-gym. wasn't too sure about my distance for walking lunges. surprised myself with my time and i've been asking myself if i accidentally only did 4 rounds all day, but i think it was legit.

Did CFE WOD a few hours before: 11:17, 11:49

WOD
as RX'd: 15:42

I was shooting for sub-15 but between the CFE and the burpees I had nothing in the tank.

17:31 35#

Props to bingo for his contributions.

18/M/160

12:05 as rx'd
Did it with a partner which helped a lot for motivation. Tried to 16 burpees before he finished lunges. good stuff

WOD as prescribed. Time = 12:39

20:37

32/160

as rx'd, games standard burpees-12:12

m/29/6'2"/210

As Rx'd 13:43

As Rx'd
20:54
Interrupted by trainer to talk about other training methods. Disappointed w/time.

10:40

Kim/#479 - thanks for the kudos! I'm excited to post another "as rx'd" ASAP. Too bad tomorrow's a rest day, lol!

Kristie

58/M/195 Subbed two 25lbs dumbbells overhead 27:26

48/F/125 subbed 22lbs barbell overhead 24:23

Still sore from the last few days. Decided to do this one at home and ended up doing the lunges without any weight. Didn't time myself but forced myself to finish all five sets.

m 29/210/5'8
as rx'd
31:20
did lunges in garage 10ft 5x
GOOD WOD!

Man this workout really kicked my butt. I had to cut it short the fourth time through. I did it in about 40 minutes. I forgot to stop my watch because i was so tired.
Great workout yet so simple.

15/m/5'11"/175
As rx'd
15:58
Yay burpees!!!
Speal u r freaking awesome!

as rx'd 18:43

Second day of Crossfit.
24:00
Burpees were a knew world of pain. Sounds simple, but boy, i was wrong.

M/24/158/5'7"

Really pleased with my time.

As Rx'd

16:05

I surprised myself with how fast I completed the WOD. Unless I counted wrong and only did 4 sets - but I'm almost positive I didn't.

16:45 as Rx

Sheesh!

Wow this was tough! I hate burpees!

Sub'd a curl bar overhead for a total of 47 lbs.

20:29

20/m/5'10"/180

As Rx'd

8:40

I felt like i wasted too much time sucking air, for good reason though, the burpees made me damn exhausted! Anyways next time i'll go into this one psyched and actually warmed up.

I knew the basketball court lengthwise at the gym was 60 feet so I just went ahead and did 60.

I have plenty of reasons/excuses why I wasn't able to finish it fast enough but plain and simple I finished this in 21:7.52

The main reasons were that I didn't have enough energy and I was all by myself so I wasn't able to push myself hard enough. Oh well maybe next time...

25/f/5'7/144

17:38 as rx'd

ouch

Not the biggest fan of burpees...very much ouch...

As Rx'd:

17:30

17:03

WOW that was a beast!!!
as rx'ed 17:49 in the cold..that was the worst part!!!

9:30 as rx'd.... I can't stand up

21/m/5'10/150

WOD as RX'D
10:05

Wow that was a killer. used 25LB DB's in each hand for overhead lunges....slight incline first 25 feet and then came back down for last 25 ft.

14:59

45lb plate

Deadlift
295 x 3
345 x 3
380 x 3
490 x 1
410 x 3 (pr)
430 x 1 (pr)

“Bodybag Fran”
11:00 w/Logistics

Handstand, Handstand walking and Planche work.

as rx'd
13:12
Walking lunges were no problem...burpees on the other hand were a little rough.

Get a rest day then it's off to the challenge @Diablo CF!!

Get Some!!!

15:53

CFWU1

Had space issues - used a 42 lb dumbell and did waiter-walk/lunges. 8 lunges then swap hands and another 8.
Burpies with a 6" jump.

15:23

M/23/153 GregAwu

As rx'd - 14:22

Me: 42yo/M/5'10"/171lbs/10%BF

Warm Up: 1/2 mile run to the gym + Greg A's Warm Up 10 reps per set.

WOD: 45lb Overhead Lunges and Burpees, Yea! Burpees: 16:34 about 3 minutes slower than I should have done, I'm tired, lack of sleep...

45lb Overhead Lunges: All good reps with my knees at least "Kissing the ground" sometimes "ramming" the ground. No stopping or breaking up the walks with the Olympic Bar.

21 Burpees, Yea! Burpees: Chest to deck, jumping to clap at the top, crossfit games style. Broke the sets into 6,6,6,and 3 per set with the last set having 8,8,5. Apparently, I did a few extra burpees, Yea! me :>)

Cool Down: One crappy muscle up jumping up onto an I-beam at the gym and then getting over it with the muscle up + 1/2 mile run back to the casa.

Two crossfitting friends of mine timed my effort and counted my reps, thanks John and Kelley, and great work on the WODs today, very strong efforts for you both! Jakers we missed you today...

Have Fun, Train Hard,

Billy

17:15 as rx'd

Workout was a lot harder than I expected it to be! Ran an extra four miles after the workout yesterday and I was definitely feeling it tonight.

as rx'd

12:20.... did lunges in place.. it was 11 deep lunges for me!

22:31

3 rounds with 45lb bar 2 rounds with 15lb dumbbell in each hand...guys at gym were getting mad

Did in garage with nowhere to walk really, so, figured at 6 ft. tall, 16 steps about 50 ft.

12:24

First ever Crossfit WOD, burpies killed me. Loved it though, already see that tomorrow is a rest day gonna do a 3 mile hike, all uphill hope my legs can take it.

22.m.135.65"

as rx'd
17:23(PR)

5 rounds
45# overhead lunges, 18 steps
21 burpees 8" above reach

13:41

as rx'd
22:55

M 37 5'10" 152#

5 RFT:
10 DB lunges (2x15# DB), 5 each side, 5 ft stride
21 squat thrust burpees

18:48.34

M/39/195/5'11

1/2 mile warm up

5 rounds:
45lb bar overhead walking lunge x 20 steps
burpees x 21
16:20

1/2 mile cool down
1 set 20 strict pull ups

23/m/167lbs/70"
as RXd

13:33

as rx'd 18m46s

22min as rx'ed

M/18/150lbs

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

As rx'ed 10:33

C-19:46 burpees killed me!!!!
A-9:46 for 2 sets-bad knee started giving him a LOT of problems

m/37/173

As RX 12:55

Cool workout. Thanks Crossfit peps!

As Rx'd.
24:30

Coming back to it after a week off.
Scaled barbell to 10.5kg.

Time: 29'53".

Stung by a wasp during the first set of lunges (kissed my knee to the grass and my shin to an insect) - probably didn't help my time.

F/33/63kg

50 ft overhead walking lunges (40 lbs)
20 burpees

17:50 Min

I hate burpees. I guess that means they must be good for something.

Oh sh*t. I just realized that it was supposed to be 21 burpees. Uggggggg. Now I'm mad.

26/f/5'2/130#

breakfast: run 46 mintues = 6.2 miles

cfwu, warm-up walking lunges,

WOD:
5 rounds for time of
45# barbell overhead walking lunges, 70 feet
21 burpees
time = 12:03

had a lil measurement error. didn't pick up on it till after nite class @ CrossFit North Hollywood. o wells. embrace the suck!
:-D

20/m/6'2"/195 lbs

As Rx'd:
14:45

m/31/176

8:45 as RX'd

As rx'd, 12:16. Goal is for sub-10 min next time.

m/33/165
cfwu x3
29:51 as rx'd.
Every minute of this workout sucked. Can't wait to do it again.

stevie j. , stosi, kelly, wardy

5 km run 20min stosi and kelly

stevie j. and wardy sub 15 min.

WOD - lunch tim session stevie j. stosi, kelly
20 min
wardy missed the session

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Time: 10:40

A little dissapointed in the time. Was hoping to break 10 mins.
Lunges felt OK. Burpees sucked.

Not feeling my best at the moment. Eating not up to scratch and may have pushed myself a little too hard in the previous weeks.
Need to get back to work so I have some more routine in my day.

Slow... I didn't feel good once I started after the first round so I took my time to make sure that I finished. used two 26lb kettle bell's one in each hand for the lung's which made balancing tough.

As RX'd... 22:15

24yom/6'3"/220

used 45 lb plate instead of bar so could it indoors...

13:36

14:51

m/40/142/5'6

subbed 25# bumbell each hand

19:29

10:42

26/male/172

5 rounds
10 and 10
with 45# bar

20 min

this one was a smoker.
Used 50lbs on the lunges cause I thought it was gonna be cake.... I WAS WRONG!!!!

9:14

Buddy Chris smoked it in 8:57.... He is an Animal!
Get Some!
Hooah

M/22/5'9"/163/CF-DOB:8/17/08

Rx'd

14:04

13:38 as rx'd

m/37/194.5'11"
As rxed
11:25

I made it! This was especially tough..many rests in between but got through it!

45lbs X 50ft

21 Burpees

For 5 rounds

40.47min

I also played about 45 min of 5x5 pick up BBall right after this, and I was so pumped up from the workout I played one of my best games ever! I have actually noticed my performance is increased if I play basketball after a Crossfit workout!

PAIN NEVER FELT SO GOOD

17.32
as rx'd

as rx'd

50# barbell

27:37

22:22
20 lb dumbells instead of bar. Could not hold overhead the whole time. What a ball breaker.

BW 170

As Rx'd, games style burpee, chest to deck

9:02

F/28/113

RX'd: 12:23

This was a good one!

13:18 rx'd

M/32/170
Rx'd : 16m50s

Scaled to 33# OH walking lunges
15:51

M/47/6'/185

As rx'd
18:06

m/37/164

as Rx'd: 21:20

I thought I was doing pretty darn good with CF - been following it steady over a year now - but based on times here, I'm just waaaaay slower than everyone else :(

22:41 5 rounds of 21 burpees and 15 steps of walking lunges with 45 lb bar overhead

F/41/5'2/122

as Rx'd 35#
13:48

I still hate burpees!

Thanks Ken. You did great too! Always great to work out with you.

16:00
Standing OH lungees

Billy,

My boss called a 7am meeting. Thought I'd do it after rolling in the PM. But I had a head ache and pulled out my wuss card.

quick question, I thought you'd do a full push up during a Burpee and not just on your knees.
or are there any guidlines?
for example in the video from the previous workout, Brendan got on his knees.
why is that?
Thanks!
awesome community!!!

M/35/178
Bozeman, MT

19:40 (40lbs of dumbbells in NJ hotel hallway, not sure of distance...probably a bit more than 50ft)

M/39/5'6"/193

29:37

Hate burpees.

The lunges weren't bad... but my shoulders did get a little fatigued in the center head. Might switch up my grip angle a little bit next time.

Good workout (never did OH lunges before!)

Wod as rx'd:

13.02

M/33/70"/170

as rx'd!

17:14

ouch. I'm thinking back to burpees on the filthy fifty and how incredibly difficult it was to get my face off the ground then. Now, it is painful in a different way but I feel in control of the workout.

As rx'd
13:24

Lost some feeling in my left arm... Think I was cutting off circulation somehow during the overhead lunges.

I misread the WOD and did 45 burpees!!! Better pay more attention next time.

24/M/185
Used a 45lb dumbell overhead
17:30

As rx'd
15:23

CFWU- 2 sets of pu's @ 30 assist
20 lunges w/ 7.5lb dumbells

28.32

M/31/190

This workout was hard! I hate burpees!

12.29 with first two lunge passes the length of the basket ball court (94 ft), last 3 were across width 50ft.

This whole week has been torture did last friday's workout on tuesday. and have to do mr. joshua tomorrow.

11:35

I am loving this one! thanks coach.

17:24

Yikes, too much time off. Back from trip and back at altitude. I was gassed.
Oly lifting Cert was AWESOME!

3 rounds
16 45lb OH lunges
21 burpees

14:32

subbed 15 burpees

about 18 minutes

33/M/5'10"/198

16:08
Had to sub out the barbell for a 23lb DB in each hand. Suppose it made it a little harder, but who knows.

Day 10 of the Zone and still haven't lost a damn pound. Waist is still down a 1/2", so that is good. Also tons of energy and no side effects that others have experienced. I'm going to try Robb's advice about swapping out 1 carb block for 3 fat blocks at each meal to see if that helps.

About 16 strides for 50ft lunges.
20:13 need to stop resting so much. Or just need more work.

As Rx'd

17:16

18:55

male 34/5'11"/165

12:12 Rx

Training for the Dirty South. Gotta long way to go.

Late post, but did the WOD day of.
Modified = 3 rds
14 minutes flat.

It sounds so simple when Rip says it and makes me wonder why I didn't think of that earlier. Makes complete sense.

I won't say 'goodbye callouses', but I will say 'hello greatly reduced callouses.'

25:27
Draggin butt after little sleep overnight flying to LA.
No room for walking, so did 16 overhead lunges with the bar in the air.

Robert V:

as rx'd

20:48

Jay V:

sub 18# bar
sub 11 burpees/rnd

20:35

M/34/190/6'2"

16:45 with 40lb barbell

F/37/125
A day late...
walking lunges as rx'd with 45# bar, 50 ft
21 burpees
5 rounds: 16:25
lunges sucked... burpees sucked too come to think of it:)

Also did after 3 x 4 mile CFE intervals (related to comment #607)

17:40
did lunges with bar at chin level, ran 5 miles in 36:30 immediately prior

as rx'd

16:32

Did this one back to back with yesterday's b/c I'm running a day late and didn't feel too bad. Loved the cardio workout with the burbee's. Man those things are sneakey tough.

rx'd
13:33

d - 30m/175

11:41 as rx'd

2:30 min improvement over last time but still off from where i need to be with burpees

j - 35f/125

16:30 (35#)

Jennie: 27 F 165# 5'9"
Five rounds for time of:
2x20 pound DB Overhead walking lunges, 20 Lunges
21 Burpees

Time= 30 min

m/195/29/6'3"

I hate burpees. Hate them. I know we are supposed to like challenges. I hate them. They kick my white ass every single time.
as rx'd
14:30

(I really love burpees deep down.)

Jakers comment 583, no worries brotha man, I'm back in Phoenix on 2 FEB for the week and I'll be training the same crew at the same time, your welcome to join the festivities :>)

Have Fun, Train Hard,

Billy

18:03 as rx'd (17 lunges, instead of 50 feet)

14:36 as rx'ed...

i LOVE burpees

Did burpees for the first time yesterday (I hate burpees) I ache more today than I did after giving birth to my second child.

wod as rx'd
23-226
13:35

Long-time listener, first time caller. Loving Crossfit for 2 months or so now.

As Rx'd
Time: 14:53

Wow that sucked big time. I was tired after round 1, wanted to quit after round 2. Did first round of burpees unbroken, all other sets 7-7-7. Burpees suck when you're doing them but suck more when you stop doing them, so I was trying to string several together.

Wod from 1/22/09

1st 3 sets - 40 lbs
last 2 sets - 30 lbs

19:34.

oh man did this one burn!..... so glad it's a rest day today.

m/43/213

As rx'd
22:43

34/M/190/6'

Rx'd

17:06

2nd WOD today, sluggish all day, head cold coming on, next time this pops up, should be much better. Disappointed with today's energy level.

m/44/175

as rx'd
18:32

18:28
(17,12)

45/m/71 kg
3xCFWU
WOD as rx'd, 20 kg barbell
time 20:31

Correction. We did 20 walking lunge steps per round instead of 50 feet. Measured out my stride and 20 steps put me squarely at 62 feet.

sooooooo.....
five rounds for time of
45# OH walkning lunges, (62 feet)
21 Burpees
13:12

32/m/6'2"/204

As Rx'd in 15:14.

Took me 7 lunges to get to 25', then turned around. Probably missed one or two "knee kisses" on every round. Burpees were 10+6+5 on first round, then 7 at a time on the rest. Definitely rested too much during burpees.

Phil 4:13

Mark: as rx'd 16:04

Theresa: 35# (stationary lunges to protect looming knee problems), 17:28

M/32/5'4"/147lbs
As Rx'd
12:32
Legs were burning

17:05 as prescribed

Did not use the bar on lunges, but all else as Rx'd.

19:00

Did not use the bar on lunges, but all else as Rx'd.

19:00

15:50

19.23 I hate burpees

11.41, 14.33 was my time in 07.

Held a 2.10/round pace through two, last three averaged 2.27. Paul

m/32/160 6'1"

rx 21:25

M/28/6'4"/195

As Rx'd:

15:04

All lunges unbroken...burpees were a different story!

as rx'd

20:46

my body is seriously wrecked from the last three days.

m/31/5'11/177

5 rounds:

15 OH squats
21 burpees

23:21

16:48 as r'exd

5'10 196lb 22 yom

18:30 as RX'ed

As Rx'd (15 steps = 50 ft)
Time - 23:40

12:29 as rx'd

this hurt

Matt:
24# (2-12# dumbbells) overhead walking lunges, 50 feet
15 burpees

Karen:
12# barbell overhead walking lunges, 50 feet
15 burpees (25 on last round)

5 rounds. 19 minutes of pain.

M/28/5'10"/165

As Rx'd

9:54

18/m/6'/167

16:00 my quads were screaming hahaha

As Rx'd;

21 steps=50 feet (I was guessing, and I only had to remember 1 number during the grueling 5th round).

32:00. Weak time, but I'm only in my 2nd month. Totally hooked!

As Rx'ed:

Dr. John: 17:18
Grizz's 1st: 15:38

M/31/5'9"/165

Did this WOD yesterday at Crossfit NYC while on a work trip to the east coast. Great gym and wonderful people.

12:53

21:26:57
measured stride at 40"
15 steps per.

M/36/145

@ home, as rx'd, 13:29

as rxd, 13:40

14:39. as rx

My brother recently introduced me to CrossFit- unbelievable! I battled for years to stick to a program and the results aren't there- yesterdays hand-stand push-ups showed me that!

After this work-out I can honestly say I've never sweated so much in gym! There is no other way..

Shap

Stu (Africa)

16:27 as Rx'd

24:46...used 12.5 dumbells in lieu of 45 barbell.

as rx'd (with crappy claps and all) in 15:22...
Plesantly surprised by a sub 20 time.
BB was 20kg.
BW = 95kg

23/M/6'4''/205

13:31

Used a 40 lb curl bar
No room for walking lunges, did step out lunges in the ab room
Burpees suck

Burpees got the best of me ! Only finished 4 rounds due to total exhaustion. (no breakfast could be the reason)

30 lbs (vs. 45 lbs). Remember for next time to work on good form.

29:08

This is the end of my first month with CF and feeling really good. Short term goal is to finally do a standard pull-up and longer-term is to gain strength for half-ironman triathlon in Sept of 2009.

KFD firefighter #26

17:10 as rx'd. Burpess kicked my butt, not to mention I did the workout after playing 3 games of basketball. Could have been faster, but still need to get into better shape. Feels good to have a fairly comparable time on here too.

26.m.6'4''.222

as rx'd, 11:05.

24.f.5'4''.115

two five lb. dbs subbed for bar
as modified, 11:10.

Correction on my time from comment 531, Billy:

My time was 17:34 not 16:34

Have Fun, Train Hard,

Billy

19:45

25 lb plate overhead
15 burpees

got rocked. so tired from the week of work. could've been better. WILL get better!!

23:05

My burpees looked awful.

16:43 as Rx'd, in my front yd. Neighbors think I'm nuts.

Time: 14:52

Did not touch the knees to the ground though.

29:02 and I weigh 360 pounds

26:04

18:39 as rxed

Ffc
Rushed for time
3 set lunges, 2 sets Burpees
Back to class

12:45 3 rounds

M/49/151/1-1-06

45# bar/50 ft.
ST with jump and clap

15:00 PR (by ~4:30)

19:24

RX
11.02

lOVE THIS ONE!

I did one-armed overhead lunges with a 45# DB. Good stuff!

15:44

28/m/155

#25 pound dumbbell

24:08

as rx'd
20:00
Great workout

as rxed 14:43

underestimated this one. Very tought I hate burpees!

16:11 first WOD with my 2 year old she did pretty good until she got distracted with here driveway chalk.

M/19/5'11"/165
First time doing this one.
As Rx'ed
28:34

Had to take an unscheduled rest on Thursday and decided to do this one today also. Needs some major improvement.

cfwu x3
then for time
5 rounds
walking lunges 50ft w/ 12lb bar overhead - touch knee
10 burpees (knees on ground for push up - 15 first round)
pukey after every round
12:23

M/40/185

As rx'd: 17:55

Very slow

More better faster

13:23 as rx'd

22:26, 45 lb KB

I did this wod at station 10.
took me 25min:45sec
I had to do lunges in one spot not walking. (step forward and step back to standing position, switch legs) I did 20 lunges
kirk
aka tito

Completed on 1/24/09

Subbed 35# dumbell overhead (did at home, was heaviest weight available)
21 lunges per round

21:37

7:50

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet SUB 20 pound dumbbell
21 Burpees

18:34

as Rx'd

11:09

23:13

f/21/5'4"/130

First day back after a case of rhabdo and a trip to the ER after Mr. Joshua...hah! Took it a little easy today...

5 rounds:
40# lunges
21 burpees

17:59

did as rx'd
20:42

25yo/m/5'6"/155

As Rx'd 12:25

22:07 as RX'd

27/F/5'3"/127
As RX'd 17:37
Death of the legs and burpees = puke
AWESOME WORKOUT!

first time crossfittin'

hard as hell... hahaha

lunges as rx'd / no jump in burpees after first set though.

about 20 min

33/M/180

14:00 as Rx'd

m35/168/5'8"

17:24 as rx'd

cccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccc

4 rounds of:

10 lb overhead lunges (w db) - 35 feet
15 burpees

11:17

16:26

16:21
35# bar

As rx'd although with a loaded ez bar for better space efficiency in the gym

14.03

almost puked. those burpees man

as RX'd

11:55

Arthur: 11:58

Julie: 12:38
(Shoulders hurting after massage, 45# DB held to chest for lunges, no OH clap on burpees)

m/43/185

20:51

as rx'd

15:12

back is starting to feel better from Mr. Joshua

f/25/5'9/136

subbed 25# plate

32:18 - horrible. Struggled the whole time, exhausted, etc. Only good part was that I made myself finish it. And it was the first time I did regular burpees (not on my knees).

used 45# plate

12:46 (preceded by CFT)

34/m/200

Sub 15:00, f-ed up watch again........

3*cfwu
5 rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
16:52

27:55

Made this up today.

CFWU (minimal kip MUs instead of pullups/dips, GHD SUs)

As RX'd: 12:53

After some recovery, I wanted to see if I could still do a couple muscle-ups...tried twice, got to transition twice, and realized I overdid it on my left shoulder haha. Doing CFT tomorrow should be interesting!

Take care!

14:35

the burpees are still a killer....

m/190/6'3

as Rx'd...14:54

jlss: 17:15
Used 10 lb dbs on the lunges.

Mws will get after this in a few days.

CFWU x 3

did this on the soft sand beach in Mex
used big rock overhead
18:25

@thegym

19:49

As Rx'ed 25 minutes.

PS - lunges i took 24 steps each round...assuming that was around 50-ft.

First day of crossfit. 19:40 50 walking lunges with 40 lb barbell overhead. 21 burpees.

First day of crossfit. 19:40 50 walking lunges with 40 lb barbell overhead. 21 burpees.

5'9", 180, m, 35 yoa

45 pound barbell Overhead walking lunges, 20 steps
21 Burpees

five rounds 22:30

Recovering from shoulder injury
Managed 2 sets overhead lunges with burpees
then switched to walking lunges with dumbells hanging down followed by 21 box jumps.
21 minutes.

14:15

First day back in the gym in a week. My son was born a week ago today so that has taken up most all of my time.

I did only 4 rounds in about 43 minutes.

Few days late on his one and stuck home from ice storm so it's perfect timing

F/135/5'3

No barbell available at home-
had to use 35 lb kettlebell overhead instead.

16:48

12:10 as rx'd

Murphy - 14:56 with 25#

CFWUx2
17:32
16 lunges per round in the backyard in the snow.
Burpees in the garage.

25:05

45 lbs for first two rounds and then 35 lbs for last three

as rx'd. 16 steps each round

TIME - 14:19

20:15

Burpees suck

As Rxd. 15:45. Forgot which set I was on and took one minute + delay.

18:49

17:00

CHK: 30:!4 as rxed
KS: 31:39 subbed 18lb rod and did 15 burpees.

16:51 I hate burpees

Carrie H:

30# bar
first round full burpees, afterwards knee PU burpees

30:22

subbed 20kg disc for barbell (no room):

18.22

used a 20lb dumbbell overhead. burpees killed me (my first time). Had to do 10, rest, 6, rest, and then 5.

27 min.

as rx'd

15:10

35/m/6'2/195

done at crossfit afterhours

15:51. Straight walk without any turns. could have been faster.

47/m/184
25:50

27 yom 6'2" 160#

Pre: Warmup x12 x2 (pullups, pushups x1, lunges, dips)

WOD as rx'd:

15:10

shoulder was bothering me so i took it easy, and did only 4 rounds, about 12 or 13 minutes.

m/23/150

Ran a 70min tempo run earlier, so the lunges really sucked on this WOD. The burpees were sloppy, but I think they were with-in the guide-lines.

27:50 as rx'd

Marisa did this WOD scaled to 20lbs for lunges and 15 burpees. Otherwise as rx'd.

31:38

Lots of people are asking about the crazy workouts that they see me do. They seem curious. Hopefully I'll have a few CF converts soon. Also got to see a girl fall when she was trying to get on a tread-mill that one of her friends was on. Funny stuff. Good night CF Nation!!!

30-m-171

haha i did 50 steps instead of 50 feet... so about 150 feet>

regardless it took me 20:48

11:57

As Rxed

Nice little sweat angel from that one. Lots of steam rising off me.

21:30

F/28/170/56kg

As Rx'd

10:56min

13:57

good times as rx'd

13:25

good times as rx'd

13:35 - as rx'd

soaked...love it!

its a little late but it got done
used #45 plate for overhead lunges

17:49

Cross fit warmup.

As rx'd but I broke the burpees into sets of 10-11 or 11-5-5

21:40

Anything with burpees in it is always harder than I think its going to be.

m/30/6'1/205

14:24 Rx'd

CF Games Burpees.

As rx'd 15:23

M/36/5'8/160

m/35/5'9/176

CFWU - 3. No pullups or Burgener. Trying to get right shoulder to heal. Supermans.
16:37
Keep front leg to side, not directly in line w/head to help stability. Work on active shoulders next time.

CFWU
090129 - 20:38
m/48/185#/72"

Rx'd: 14:59

As rx'd
20.47

Burpees suck!

Subbed for a ski patrol along the border. 29A-G345
Time: 3 hours and 30 minutes.

24:00 as rx'd.

I hate my slow time, but I'm glad I was able to do as rx'd. Wouldn't have been able to 3 months ago.

37/m/215

as rx'd 18.39

m/19/151/5'9"
rx'd
Five rounds for time of:
20 lbs x 2 DB overhead walking lunge 50 feet
21 burpees

27:19

35M180
FUN ;-)

21 mins
Tom:
21 burps, 10,10,10 ... Knee pop. Stop

35F124
~21 mins

CFWUx3
-45-lb bb overhead lunges (not walking) - 12 reps per rd
26:57

27.36
25 dumbell
felt alot better with burpees than ever before

M 35/224

as Rx'd....burpees kick my arse

14:39

Hello everyone,

this is my first post. I am new to Crossfit. I did the walking Lunges with 45lbs bar and 12 burpees. That is all I can handle right now. I will slowly work myself into better condition.

I didn't actually get an exact time, but it was about 18 minutes.

13:51

This was miserable.

jlss: used 10 lb dbs
mws: as RXed

Both finished at the exact same time: 17:18.
Jlss did this one last week too (see earlier post).

22:00

used 40lb curl bar

burpees sucked

M/21/6'0"/175

as rxd' 10:25
would have liked sub 10 but burpees got really slow at the end.

17.43 with 30# bar. 2nd day back from Joshua back blowout.

33 yom 210 lbs.

warm up
Four rounds 20:12.
Took 16 steps total for each round.

16:30 as Rx'd.

Est distance: 22 steps
16:32

15:06 Rx

Edler- 18:17 as rx'd
Meyer- 18:58 as Rx'd
Stocker- all lunge walks
3 sets of 21 burpees
4th set 10 burpees
5th set no burpees @ 20:00

000000000000000000000000
30/m/165/5'6"
21:55
40lb bar
something closer to 100 ft than 50 for the lunges...
21 burpees

5Rds RX - 23:40

12:24

nadia was my competition.

at rx
14:45

cfwu x 1
wod no room for 45# barbell so sub'd
5 rds of
45# plate overhead walking lunge 15-17 steps
21 burpees
19:07

m/28/170

as rx'd
16.24

M/31/6'/178

12'30" @rx

We did standing lunges.
John - 4 rounds 17:00
Matt - 3 rounds 14:30
Tim - 3 rounds 15:30
Bev - 4 rounds 14:30 only did 5 burpees
Nick - same as Bev
Rach - 4 rounds 15:00 did less than rx

subbed 25 pound dumbbell thrusters, 15 reps for lunges

16:49

Five rounds for time of:

45 pound barbell Overhead walking lunges, 50 feet
21 45lb Dumbbell Swings
15 Burpees

That's what I tried, here is what I actually did.
Round 1:
45 pound barbell Overhead walking lunges, 50 feet
21 45lb Dumbbell Swings
15 Burpees
Round 2:
45 pound barbell Overhead walking lunges, 50 feet
21 45lb Dumbbell Swings
15 Burpees
Round 3:
Overhead walking lunges, 50 feet
20 45lb Dumbbell Swings
14 Burpees
Round 4:
Overhead walking lunges, 50 feet
15 45lb Dumbbell Swings
10 Burpees
Round 5:
Overhead walking lunges, 50 feet
15 45lb Dumbbell Swings
10 Burpees

13:40

Round 1:
45lb. Overhead walking lunges, 50 feet
21 45lb Dumbbell Swings
15 Burpees
Round 2:
45lb. Overhead walking lunges, 50 feet
21 45lb Dumbbell Swings
15 Burpees
Round 3:
Overhead walking lunges, 50 feet
20 45lb Dumbbell Swings
14 Burpees
Round 4:
Overhead walking lunges, 50 feet
15 45lb Dumbbell Swings
10 Burpees
Round 5:
Overhead walking lunges, 50 feet
15 45lb Dumbbell Swings
10 Burpees