January 22, 2009

Thursday 090122

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

Let trailing knee gently kiss the ground on each lunge.

Post time to comments.

Compare to 070113.

kmsf2-th.jpg

Enlarge image

Lake Culpepper, CrossFit KMSF - Utah


Rip on Grip - video [wmv] [mov]

Posted by lauren at January 22, 2009 5:35 PM
Comments

Nice!

Comment #1 - Posted by: Dan - CrossFit Bucks at January 21, 2009 6:09 PM

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

Comment #2 - Posted by: IG at January 21, 2009 6:09 PM

looks like fun. im glad no running.

Comment #3 - Posted by: bmahoneyjr at January 21, 2009 6:11 PM

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

Comment #4 - Posted by: the goat at January 21, 2009 6:11 PM

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

Comment #5 - Posted by: D'wall M/19/6'3/185 at January 21, 2009 6:11 PM

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

Comment #6 - Posted by: DTMissoula at January 21, 2009 6:15 PM

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.

Comment #7 - Posted by: Nick at OTG at January 21, 2009 6:21 PM

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...

Comment #8 - Posted by: Sailor Erin at January 21, 2009 6:24 PM

Looks nasty. Legs are going to be destroyed.

Comment #9 - Posted by: MikeySFV at January 21, 2009 6:27 PM

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

Comment #10 - Posted by: Arturo at January 21, 2009 6:30 PM

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

Comment #11 - Posted by: Tom at January 21, 2009 6:30 PM

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

Comment #12 - Posted by: IG at January 21, 2009 6:36 PM

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

Comment #13 - Posted by: Husar at January 21, 2009 6:37 PM

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.

Comment #14 - Posted by: Rob Z. at January 21, 2009 6:44 PM

as rx'd

10:50

Comment #15 - Posted by: Rookie - Crossfit Gold Coast at January 21, 2009 6:45 PM

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

Comment #16 - Posted by: MK MK at January 21, 2009 6:48 PM

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

Comment #17 - Posted by: Rookie - Crossfit Gold Coast at January 21, 2009 6:50 PM

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.

Comment #18 - Posted by: TripMA/m/28/5'9"/165 at January 21, 2009 6:54 PM

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

Comment #19 - Posted by: Ronnieboy at January 21, 2009 6:57 PM

VIDEO
Thanks coach
Cav
CFJAX

Comment #20 - Posted by: CAV at January 21, 2009 6:57 PM

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.

Comment #21 - Posted by: Engine-2 Crew Nampa,ID at January 21, 2009 6:57 PM

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

Comment #22 - Posted by: Ahab at January 21, 2009 7:05 PM

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.

Comment #23 - Posted by: jakers at January 21, 2009 7:05 PM

My scale-up:

110 pound barbell Overhead walking lunges, 50 feet

Comment #24 - Posted by: Herm @ CF Los Altos, CA at January 21, 2009 7:06 PM

@ 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.

Comment #25 - Posted by: Armando_C-Ville CF at January 21, 2009 7:09 PM

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?

Comment #26 - Posted by: NROTCstud at January 21, 2009 7:10 PM

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.

Comment #27 - Posted by: Herm @ CF Los Altos, CA at January 21, 2009 7:12 PM

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.

Comment #28 - Posted by: Alex m/28/6'3'/166# at January 21, 2009 7:15 PM

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

Comment #29 - Posted by: Bodyfit M/39/5'8"/185lbs at January 21, 2009 7:22 PM

#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

Comment #30 - Posted by: lee klein CF Sunshine Coast at January 21, 2009 7:23 PM

16:24.1

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

Comment #31 - Posted by: Steve Caddy M/30/5'11/72kg at January 21, 2009 7:24 PM

#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.

Comment #32 - Posted by: Sully at January 21, 2009 7:25 PM

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.

Comment #33 - Posted by: Rookie - Crossfit Gold Coast at January 21, 2009 7:27 PM

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?

Comment #34 - Posted by: RUINER @ DiabloCrossFit at January 21, 2009 7:34 PM

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

Comment #35 - Posted by: Jordan...27/175 @ Holloman AFB at January 21, 2009 7:36 PM

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).

Comment #36 - Posted by: Eric Gohl 22/5'10/164 at January 21, 2009 7:38 PM

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

Comment #37 - Posted by: Ian C at January 21, 2009 7:40 PM

"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!

Comment #38 - Posted by: Herm @ CF Los Altos, CA at January 21, 2009 7:40 PM

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!

Comment #39 - Posted by: bingo at January 21, 2009 7:46 PM

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

That's funny.

Comment #40 - Posted by: Playoff Beard at January 21, 2009 7:47 PM

#40 Bingo:

You just beat me to it :-)

Comment #41 - Posted by: Playoff Beard at January 21, 2009 7:48 PM

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

Comment #42 - Posted by: s'more at January 21, 2009 7:51 PM

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).

Comment #43 - Posted by: FNG at January 21, 2009 7:58 PM

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.

Comment #44 - Posted by: D'wall M/19/6'3/185 at January 21, 2009 8:05 PM

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!

Comment #45 - Posted by: Matty in E.Wa. at January 21, 2009 8:11 PM

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

Comment #46 - Posted by: Apolloswabbie 6'2" 202 44 yoa at January 21, 2009 8:17 PM

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.

Comment #47 - Posted by: Rippetoe at January 21, 2009 8:19 PM

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.

Comment #48 - Posted by: Shane S m/20/5'8"/145# at January 21, 2009 8:19 PM

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

Comment #49 - Posted by: cr at January 21, 2009 8:20 PM

Oh geez the looks I'll get...

Comment #50 - Posted by: BoilerLei - 5'7 165 at January 21, 2009 8:23 PM

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!

Comment #51 - Posted by: Corey Bibolet 39/M/161/5'8" at January 21, 2009 8:24 PM

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

Comment #52 - Posted by: s'more at January 21, 2009 8:29 PM

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!!!

Comment #53 - Posted by: ODY_28/m/160 at January 21, 2009 8:32 PM

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

Comment #54 - Posted by: s'more at January 21, 2009 8:35 PM

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

Comment #55 - Posted by: s'more at January 21, 2009 8:41 PM

#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.

Comment #56 - Posted by: tater at January 21, 2009 8:43 PM

#16
I'm planning on 8 per leg

Comment #57 - Posted by: Bob in Kabul 44/M/6'3"/190 at January 21, 2009 8:46 PM

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.

Comment #58 - Posted by: Thatcher at January 21, 2009 8:54 PM

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.

Comment #59 - Posted by: Joe Bernard at January 21, 2009 9:07 PM

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.

Comment #60 - Posted by: Rippetoe at January 21, 2009 9:11 PM

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

Comment #61 - Posted by: Cynthiaj in Sunnyvale, CA at January 21, 2009 9:14 PM

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.

Comment #62 - Posted by: Patrick at January 21, 2009 9:19 PM

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.

Comment #63 - Posted by: jakers at January 21, 2009 9:23 PM

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

Comment #64 - Posted by: tubameat at January 21, 2009 9:43 PM

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:)

Comment #65 - Posted by: Matt K./Orlando/5'10/150 at January 21, 2009 9:46 PM

Pull-ups that is.

Comment #66 - Posted by: Matt K./Orlando/5'10/150 at January 21, 2009 9:46 PM

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

Comment #67 - Posted by: USC MIDN at January 21, 2009 10:16 PM

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

Comment #68 - Posted by: myles lewis at January 21, 2009 11:17 PM

#62 Cynthiaj

hahahahahaha so true so true

Comment #69 - Posted by: Todd at January 21, 2009 11:18 PM

Boots & Utes
13:02
2008 Games Burpee Standard

Comment #70 - Posted by: Noel / 34 / 68" / 175# at January 21, 2009 11:28 PM

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

Comment #71 - Posted by: Kat at January 21, 2009 11:34 PM

5 rounds:

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

15:04

Comment #72 - Posted by: johnathon in seattle 27/5'8/160 at January 22, 2009 12:02 AM

Boots & Utes
17:41

Holy Crap, I hate burpees.

Comment #73 - Posted by: JoelC 30/66"/160# at January 22, 2009 1:06 AM

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

Comment #74 - Posted by: vputz at January 22, 2009 1:51 AM

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!

Comment #75 - Posted by: ullyses s. at January 22, 2009 2:19 AM

M/20/5'8"/180

As Rx'd: 19:54

A tough one =]

Comment #76 - Posted by: Chris T at January 22, 2009 2:41 AM

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

Comment #77 - Posted by: Doug B. at January 22, 2009 2:51 AM

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.

Comment #78 - Posted by: jongb at January 22, 2009 3:02 AM

forgot - WOD at 1:30 pm.

Comment #79 - Posted by: jongb at January 22, 2009 3:03 AM

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

Comment #80 - Posted by: dc3 at January 22, 2009 3:18 AM

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

Comment #81 - Posted by: Mickey (M/5'10"/176/43) at January 22, 2009 3:28 AM

M 68"/165/40

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

18:57

...least someone got crushed.

Comment #82 - Posted by: John at January 22, 2009 3:32 AM

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". :/

Comment #83 - Posted by: AllisonNYC in VB_24/5'2/115 at January 22, 2009 3:33 AM

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!

Comment #84 - Posted by: Richard at January 22, 2009 3:41 AM

14:10

Comment #85 - Posted by: Charbs 185/m/23 at January 22, 2009 3:54 AM

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??

Comment #86 - Posted by: Jimm at January 22, 2009 3:59 AM

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

Comment #87 - Posted by: Karl at January 22, 2009 4:07 AM

#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.

:)

Comment #88 - Posted by: AllisonNYC in VB_24/5'2/115 at January 22, 2009 4:14 AM

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!

Comment #89 - Posted by: Herm @ CF Los Altos, CA at January 22, 2009 4:19 AM

45lbs 60 feet

15:47

36/5'10"/209/M

Comment #90 - Posted by: Brandon at January 22, 2009 4:20 AM

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"

Comment #91 - Posted by: s'more at January 22, 2009 4:28 AM

34/M/185

10:47

Comment #92 - Posted by: JoeCam at January 22, 2009 4:41 AM

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.

Comment #93 - Posted by: bingo at January 22, 2009 4:46 AM

As rxd

All though some of the lunges could have been better.

20:39

Comment #94 - Posted by: Neil Wilson at January 22, 2009 4:47 AM

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

19:28.

Comment #95 - Posted by: LEF M/28/180 69" at January 22, 2009 4:47 AM


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.

Comment #96 - Posted by: DL85 at January 22, 2009 4:56 AM

45# lunge, mod burpees: 19:47

Comment #97 - Posted by: Becka at January 22, 2009 5:02 AM

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

Comment #98 - Posted by: s'more at January 22, 2009 5:05 AM

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

Comment #99 - Posted by: mike d at January 22, 2009 5:07 AM

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

So I guess today and tomorrow are my days off.

Comment #100 - Posted by: Igor at January 22, 2009 5:07 AM

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)

Comment #101 - Posted by: mike d at January 22, 2009 5:11 AM

7:52

Comment #102 - Posted by: OPT at January 22, 2009 5:14 AM

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

14:23

Comment #103 - Posted by: peejay2 at January 22, 2009 5:17 AM

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

Comment #104 - Posted by: Shannon at January 22, 2009 5:21 AM

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

Comment #105 - Posted by: s'more at January 22, 2009 5:23 AM

I can't wait!!!!!!

Comment #106 - Posted by: Topher at January 22, 2009 5:25 AM

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

Comment #107 - Posted by: Philly Rob at January 22, 2009 5:25 AM

as rx'd:

16:19

Comment #108 - Posted by: Ricky C. 27/m/5'10"/190 at January 22, 2009 5:33 AM

scaled back to 3 rds.
approx 13 mins.

Comment #109 - Posted by: Ryan N at January 22, 2009 5:42 AM

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!

Comment #110 - Posted by: OneFastBird21 at January 22, 2009 5:46 AM

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.

Comment #111 - Posted by: Mike at January 22, 2009 5:56 AM

19:20 as rxd

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

Comment #112 - Posted by: jon m/39/170 at January 22, 2009 5:58 AM

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.

Comment #113 - Posted by: Graham at January 22, 2009 5:59 AM

15:26

God is Good, All the Time.

Comment #114 - Posted by: Justin/27/6'/195 at January 22, 2009 6:12 AM

27/6'8"/220

18:53

Comment #115 - Posted by: Stretch at January 22, 2009 6:13 AM

m/31/5'9"/169

as rx'd 16:17

Comment #116 - Posted by: elliott at January 22, 2009 6:14 AM

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

Comment #117 - Posted by: michaelg at January 22, 2009 6:17 AM

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)

Comment #118 - Posted by: fat ftony at January 22, 2009 6:17 AM

M/32/175

11:17

Comment #119 - Posted by: Peter M. at January 22, 2009 6:18 AM

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!

Comment #120 - Posted by: Justin McGinley at January 22, 2009 6:26 AM

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.

Comment #121 - Posted by: Tanker Danimal at January 22, 2009 6:27 AM

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.

Comment #122 - Posted by: JayBear at January 22, 2009 6:27 AM

16:30
as rx'ed

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

Comment #123 - Posted by: Ty at January 22, 2009 6:37 AM

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

Comment #124 - Posted by: FredG at January 22, 2009 6:38 AM

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!

Comment #125 - Posted by: Jennifer at January 22, 2009 6:39 AM

14:05
as rx'd

Comment #126 - Posted by: newt66ssa at January 22, 2009 6:43 AM

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

Comment #127 - Posted by: Craigers at January 22, 2009 6:44 AM

M/38/193/70"

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

37:05

Comment #128 - Posted by: Glenn at January 22, 2009 6:48 AM

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)

Comment #129 - Posted by: Steve Cole at January 22, 2009 6:53 AM

m/39/6'/229

20 minutes.

Comment #130 - Posted by: CJP at January 22, 2009 7:00 AM

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!

Comment #131 - Posted by: James at January 22, 2009 7:07 AM

bw 165

11:53 as rx'd

Comment #132 - Posted by: paulw at January 22, 2009 7:08 AM

33/F/5'10"/150

As Rx'd
45# bar
13:16

Burpees continue to improve.

Comment #133 - Posted by: Laura DeMarco - CrossFit Rx at January 22, 2009 7:11 AM

As rx'd

19:49

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

Comment #134 - Posted by: RC at January 22, 2009 7:13 AM

m/28/5'11/168

rx 10:31

Comment #135 - Posted by: Ian Mosher CFATL (aka Skittles) at January 22, 2009 7:13 AM

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

Comment #136 - Posted by: jpizzle at January 22, 2009 7:21 AM

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

Comment #137 - Posted by: gravystain at January 22, 2009 7:25 AM

As rx'd

16:31

My legs will prob feel this for days

Comment #138 - Posted by: Brooke at January 22, 2009 7:29 AM

Rx'd

15:58

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

Comment #139 - Posted by: Turtle 30/m/5'11/165 at January 22, 2009 7:31 AM

30/m/5'10"/210

17:39

Comment #140 - Posted by: D Craig at January 22, 2009 7:32 AM

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.

Comment #141 - Posted by: N8eC at January 22, 2009 7:37 AM

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

Comment #142 - Posted by: N8eC at January 22, 2009 7:38 AM

38/m/240

20:12

Comment #143 - Posted by: Andy at January 22, 2009 7:46 AM

m/42/206/5'11"

20:11
45lb. york plate overhead

Comment #144 - Posted by: p. l. at January 22, 2009 7:51 AM

28/m/185

as rx'd: 12:22

Comment #145 - Posted by: MoGreene at January 22, 2009 7:54 AM

M/22/185/5'10

as rx'd 18:13

Comment #146 - Posted by: ryan u. at January 22, 2009 7:59 AM

23/M/185

15:15...

fun.

Comment #147 - Posted by: head (CF Helmand) at January 22, 2009 7:59 AM

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!

Comment #148 - Posted by: Pedro Barrera,Scotland at January 22, 2009 7:59 AM

as Rx'd
17:33

Comment #149 - Posted by: jb at January 22, 2009 8:00 AM

m/22/5'9/178

As Rx'd

14:29

Comment #150 - Posted by: Fosco at January 22, 2009 8:01 AM

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

Comment #151 - Posted by: Hale at January 22, 2009 8:01 AM

BW 173

as rx'd

10:03

Comment #152 - Posted by: Eric O at January 22, 2009 8:02 AM

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 ;)

Comment #153 - Posted by: Kim Phan 27/F/115 CrossFit Emerald Coast at January 22, 2009 8:02 AM

10:29 as rx'd

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

Comment #154 - Posted by: MarcusG 5'9" 168 at January 22, 2009 8:08 AM

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.

Comment #155 - Posted by: Mike Mc 30/5'9"/170# CrossFit Emerald Coast at January 22, 2009 8:09 AM

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.

Comment #156 - Posted by: JacobSZ at January 22, 2009 8:11 AM

9:38

Comment #157 - Posted by: difchip CFGP at January 22, 2009 8:11 AM

14:24

Comment #158 - Posted by: Rosser at January 22, 2009 8:13 AM

I think that guy might be a vampire

Comment #159 - Posted by: shane at January 22, 2009 8:14 AM

16:42 as rx'd

Burpees are horrible!

Comment #160 - Posted by: DON at January 22, 2009 8:16 AM

good luck everyone! finally some legs!! wooohoo!

Comment #161 - Posted by: Rape | 19/m/6ft/195lb | CF Trussville at January 22, 2009 8:18 AM

as rx'd
11:47

Comment #162 - Posted by: Jon-David at January 22, 2009 8:18 AM

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.

Comment #163 - Posted by: Eric E at January 22, 2009 8:19 AM

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.

Comment #164 - Posted by: Corey Bibolet M/39/5'8"/160 at January 22, 2009 8:31 AM

#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

Comment #165 - Posted by: s'more at January 22, 2009 8:32 AM

32/m/165

as rx'd 23:04

still need to work on burpees

Comment #166 - Posted by: karim at January 22, 2009 8:32 AM

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??

Comment #167 - Posted by: Justo at January 22, 2009 8:35 AM

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

Comment #168 - Posted by: OBXfit at January 22, 2009 8:36 AM

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

Comment #169 - Posted by: marcus allen at January 22, 2009 8:37 AM

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.

Comment #170 - Posted by: Playground Will at January 22, 2009 8:37 AM

M/27/190/6'4

13:59 as RX'd

WTC

Comment #171 - Posted by: Geoff at January 22, 2009 8:38 AM

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

Comment #172 - Posted by: Momof3 at January 22, 2009 8:40 AM

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

Comment #173 - Posted by: Kledia at January 22, 2009 8:41 AM

"Let trailing knee gently kiss the ground"

makes it sound so much less terrible. ha.

Comment #174 - Posted by: Chris w. at January 22, 2009 8:41 AM

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

Comment #175 - Posted by: Momof3 at January 22, 2009 8:43 AM

M/36/180

OPT once again great time.

As Rx'd 14:08

Comment #176 - Posted by: Dmart at January 22, 2009 8:45 AM

As Rx'd:

8:24

Comment #177 - Posted by: CalebG at January 22, 2009 8:46 AM

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.

Comment #178 - Posted by: Jim Evans at January 22, 2009 8:54 AM

As Rx'd:
14:26

Comment #179 - Posted by: Larry Pastor at January 22, 2009 8:54 AM

24m/6'/175

As Rx'd 12:48

Comment #180 - Posted by: Bong Bong at January 22, 2009 8:55 AM

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!

Comment #181 - Posted by: Playground Cindy (aka CMalz) (F/31/128/6') at January 22, 2009 9:04 AM

Modified to:

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

Time: 14:08 minutes

Comment #182 - Posted by: FrankB7 at January 22, 2009 9:04 AM

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!

Comment #183 - Posted by: Ldancer at January 22, 2009 9:05 AM

52:47

Comment #184 - Posted by: DELTA DOG at January 22, 2009 9:06 AM

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.

Comment #185 - Posted by: Jim D. at January 22, 2009 9:07 AM

16:45. 50lb. bar

Comment #186 - Posted by: ScottMacArthur at January 22, 2009 9:14 AM

m/41/163/6'

as rx'd:

17:51

Comment #187 - Posted by: patrick at January 22, 2009 9:20 AM

26/5'9"/135

17:59 as rx'd

Comment #188 - Posted by: Mary Ann at January 22, 2009 9:22 AM

Momof3 -

Way to bring it girl!!! Nice time!

Comment #189 - Posted by: Playground Cindy (aka CMalz) (F/31/128/6') at January 22, 2009 9:23 AM

#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

Comment #190 - Posted by: Fit Mom in CT (F38/125/5'3") at January 22, 2009 9:26 AM

As Rx'ed

15:15

m/5'10"/170

Comment #191 - Posted by: mwunderle at January 22, 2009 9:26 AM

39/m/190
as rx'd

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

Comment #192 - Posted by: JackM at January 22, 2009 9:32 AM

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

Comment #193 - Posted by: ldancer at January 22, 2009 9:34 AM

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

Comment #194 - Posted by: Jesse Emers at January 22, 2009 9:38 AM

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!

Comment #195 - Posted by: Jimm at January 22, 2009 9:41 AM

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

23:24

Comment #196 - Posted by: SueAnne/F/48/5'6"/134 at January 22, 2009 9:43 AM

19:30

Comment #197 - Posted by: Ian C at January 22, 2009 9:46 AM

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

Comment #198 - Posted by: Mad Scot at January 22, 2009 9:46 AM

I hate burpees.

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

Comment #199 - Posted by: Andrew Pucci at January 22, 2009 9:50 AM

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

Comment #200 - Posted by: Herm @ CF Los Altos, CA at January 22, 2009 9:51 AM

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

Comment #201 - Posted by: Kevin Poff at January 22, 2009 9:52 AM

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

But I completed as rx'd - 18:54

Comment #202 - Posted by: WaDeR - M/33/209/6'0" at January 22, 2009 9:53 AM

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.

Comment #203 - Posted by: CincyBurgs at January 22, 2009 9:53 AM

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

Comment #204 - Posted by: JBpractice at January 22, 2009 9:54 AM

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!

Comment #205 - Posted by: Dan M/29/5'9/163 at January 22, 2009 9:58 AM

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

Comment #206 - Posted by: s'more at January 22, 2009 9:59 AM

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

Comment #207 - Posted by: IG at January 22, 2009 10:00 AM

#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

Comment #208 - Posted by: jongb at January 22, 2009 10:02 AM

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

Comment #209 - Posted by: Dannyboy m/26/5'11/167 at January 22, 2009 10:04 AM

M/41/5'11"/190

19:26

F/38/5'6"/140

35# bar

25:00

Comment #210 - Posted by: nutfam at January 22, 2009 10:08 AM

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

Comment #211 - Posted by: s'more at January 22, 2009 10:10 AM

M 42, 166

As rx'd 15:56

Comment #212 - Posted by: RCB at January 22, 2009 10:13 AM

m/29/6'1/190

as rx'd

12:15

Comment #213 - Posted by: matt b grand cayman at January 22, 2009 10:18 AM

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

RCB correction, 40LB DB 14:56

Comment #214 - Posted by: Jessica, CrossFit RBB at January 22, 2009 10:19 AM

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.

Comment #215 - Posted by: Scotto at January 22, 2009 10:24 AM

sub 25db hanging walking lunges

approx. 20 min

Comment #216 - Posted by: Headhunter at January 22, 2009 10:26 AM

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

Comment #217 - Posted by: EJ at January 22, 2009 10:27 AM

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.

Comment #218 - Posted by: jbear at January 22, 2009 10:28 AM

38m/6/182

wod as rx'd since 5/22/08

12:40

Comment #219 - Posted by: Dan - CrossFit Bucks at January 22, 2009 10:29 AM

I Hate burpees

As Rx'd

24:43

Comment #220 - Posted by: YEAGER at January 22, 2009 10:29 AM

As Rx'd

19:39

Comment #221 - Posted by: Cass at January 22, 2009 10:31 AM

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.

Comment #222 - Posted by: mwarb at January 22, 2009 10:32 AM

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.

Comment #223 - Posted by: Keith D X-Fit Pittsburgh (in erie for school) at January 22, 2009 10:33 AM

17 steps

12'14"

Comment #224 - Posted by: Richard Vanmeerbeek at January 22, 2009 10:34 AM

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"

Comment #225 - Posted by: YEAGER at January 22, 2009 10:38 AM

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

Comment #226 - Posted by: Rape | m/19/6ft/195lb | CrossFit Trussville at January 22, 2009 10:38 AM

29/m/199

13:09, as rx'd.

Comment #227 - Posted by: Esteban - CrossFit Nasti at January 22, 2009 10:38 AM

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

Comment #228 - Posted by: Paul K at January 22, 2009 10:40 AM

m/30/6'/200#

wow that was hard.

16:52

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

Comment #229 - Posted by: rdj at January 22, 2009 10:41 AM

rx'd @ 11:47

cramping in L leg

Comment #230 - Posted by: steeliekid 175 67" 40 at January 22, 2009 10:43 AM

m/25/135/5'11"

14:13

Comment #231 - Posted by: CK at January 22, 2009 10:43 AM

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

Comment #232 - Posted by: Beasty Williams at January 22, 2009 10:45 AM

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.

Comment #233 - Posted by: EOMFD at January 22, 2009 10:47 AM

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

Burpees suck ass!!!!!!!!

M/39/6'1"/250 lbs

Comment #234 - Posted by: Dean at January 22, 2009 10:47 AM

As RX'd 15:29

Comment #235 - Posted by: Josh G at January 22, 2009 10:48 AM

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

Comment #236 - Posted by: IG at January 22, 2009 10:51 AM

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.

Comment #237 - Posted by: cjpsmith (m/22/5'10"/183) at January 22, 2009 10:59 AM

48/m/190

As Rx'd. 17:23

Comment #238 - Posted by: denob at January 22, 2009 11:01 AM

21/M/186

11:37

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

Comment #239 - Posted by: Chez at January 22, 2009 11:02 AM

33/m/160

as rx'd 15:54

Comment #240 - Posted by: mharris at January 22, 2009 11:03 AM

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

Comment #241 - Posted by: mullican at January 22, 2009 11:04 AM

M/28/275/6'3

Not as Rx'd
10 burpees instead of 21

14:59

Comment #242 - Posted by: Ntothed at January 22, 2009 11:06 AM

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...

Comment #243 - Posted by: Chris S at January 22, 2009 11:08 AM

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.

Comment #244 - Posted by: bc_in_cincy at January 22, 2009 11:10 AM

12:24

Comment #245 - Posted by: Steven Willis (M/21/5'9"/175) at January 22, 2009 11:11 AM

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!!

Comment #246 - Posted by: Michel van Grinsven 24 / m / 175 lbs / Rotterdam at January 22, 2009 11:13 AM

#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....

Comment #247 - Posted by: RJM at January 22, 2009 11:15 AM

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

Comment #248 - Posted by: adam_usn at January 22, 2009 11:19 AM

as rx'd 14-15 steps 10:16

34/m/186

Comment #249 - Posted by: Rob Z. at January 22, 2009 11:19 AM

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.

Comment #250 - Posted by: Camille at January 22, 2009 11:21 AM

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

Post answers to comments......

Beasty

Comment #251 - Posted by: Beasty Williams at January 22, 2009 11:23 AM

M/40/6'0"/171

19:40 as Rx'd

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

Comment #252 - Posted by: mattyb at January 22, 2009 11:24 AM

M/33/224/6'

as rx'd

18:16

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

Good stuff Coach :)

Comment #253 - Posted by: Leftridge- CF Wichita Falls at January 22, 2009 11:25 AM

f/26/112/5'3"

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

34:43

Comment #254 - Posted by: Caroline at January 22, 2009 11:26 AM

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!

Comment #255 - Posted by: Kelly Moore F/45/5'/114# at January 22, 2009 11:39 AM

33/m/210/6'5"

24:55

Comment #256 - Posted by: Corey at January 22, 2009 11:39 AM

Crossfit excuse:

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

Comment #257 - Posted by: Ned at January 22, 2009 11:40 AM

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.

Comment #258 - Posted by: Vince S at January 22, 2009 11:42 AM

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

Comment #259 - Posted by: bc_in_cincy at January 22, 2009 11:44 AM

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.

Comment #260 - Posted by: Dave T at January 22, 2009 11:47 AM

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.

Comment #261 - Posted by: Michael at January 22, 2009 11:49 AM

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.

Comment #262 - Posted by: Jay at January 22, 2009 11:50 AM

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.

Comment #263 - Posted by: Memuc at January 22, 2009 11:51 AM

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.

Comment #264 - Posted by: CaliChasM/6'7"/49/250 at January 22, 2009 11:51 AM

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

Comment #265 - Posted by: chris l at January 22, 2009 11:52 AM

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.

Comment #266 - Posted by: JC Veggie at January 22, 2009 11:55 AM

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!).

Comment #267 - Posted by: mb at January 22, 2009 11:57 AM

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?

Comment #268 - Posted by: Strong Lil Pony F/37/5'5"/138 at January 22, 2009 11:57 AM

5 rounds:
2 x 25# DBs
21 burpees

22:11.06

Fun times!

Comment #269 - Posted by: Jock: 5'11"/230/33 at January 22, 2009 12:02 PM

As Rx'd

16:53

Comment #270 - Posted by: KWood (27/m/6'3/174#) at January 22, 2009 12:02 PM

m/37/76/200

19:25

Comment #271 - Posted by: Chas at January 22, 2009 12:03 PM

13:46

Comment #272 - Posted by: B-Mo: m,31,6',192 at January 22, 2009 12:06 PM

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

Comment #273 - Posted by: in8girl at January 22, 2009 12:06 PM

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.

Comment #274 - Posted by: mackey at January 22, 2009 12:07 PM

That hurt...

13:19

M/34/6'7"/200#

Comment #275 - Posted by: Jeremy Brooks at January 22, 2009 12:08 PM

M/23/6'2"/195

17:22

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

Comment #276 - Posted by: The4thIceman at January 22, 2009 12:13 PM

47 / 175

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

Comment #277 - Posted by: tom perry at January 22, 2009 12:15 PM

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"

Comment #278 - Posted by: N8eC at January 22, 2009 12:15 PM

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

As Rx'd

17:34

Comment #279 - Posted by: F15E_WSO_M/46/6'/175 at January 22, 2009 12:16 PM

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

Comment #280 - Posted by: Lakem 34/M160 at January 22, 2009 12:17 PM

14:15

Comment #281 - Posted by: enovak at January 22, 2009 12:17 PM

5'8" 180 34
11m:30sec

Abs still hurt from Tuesday. owie.

Comment #282 - Posted by: Chuck-a-luck at January 22, 2009 12:18 PM

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.

Comment #283 - Posted by: mas 52/M/150 at January 22, 2009 12:18 PM

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.

Comment #284 - Posted by: Lee at January 22, 2009 12:18 PM

#88 Allison Thank you (#85)

Comment #285 - Posted by: Richard at January 22, 2009 12:19 PM

15:40, as RXed.

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

Comment #286 - Posted by: David Knutzen at January 22, 2009 12:21 PM

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

Comment #287 - Posted by: jwm at January 22, 2009 12:23 PM

as rx'd

13:45

Comment #288 - Posted by: ferb44 at January 22, 2009 12:25 PM


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.

Comment #289 - Posted by: COS at January 22, 2009 12:25 PM

20kg 15 steps = 16:00

Comment #290 - Posted by: Tamas at January 22, 2009 12:26 PM

29 yom, 185 lbs


19:23 as rx'd


Just didn't have it today

Comment #291 - Posted by: Jeff Weltmer at January 22, 2009 12:26 PM

M/20/158/5'10"

10:35 as RX'd

Comment #292 - Posted by: Maloney at January 22, 2009 12:26 PM

32/m/170

9:35

Comment #293 - Posted by: Brian Yoak at January 22, 2009 12:31 PM

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

Comment #294 - Posted by: magnus 23/5'8"/150 at January 22, 2009 12:31 PM

12:17 as rx'd

Comment #295 - Posted by: Dan Rotatori at January 22, 2009 12:31 PM

As Rx'd: 13:01

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

Comment #296 - Posted by: Eric in SD at January 22, 2009 12:34 PM

22/m/170

13:27 w/45lb plate

Comment #297 - Posted by: Austin at January 22, 2009 12:35 PM

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.

Comment #298 - Posted by: Pipes at January 22, 2009 12:36 PM

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

Comment #299 - Posted by: s'more at January 22, 2009 12:36 PM

as "rx'd"

11:19

Comment #300 - Posted by: scott at January 22, 2009 12:38 PM

m/29/5'10"/175

8:35 Way harder than it sounds

Comment #301 - Posted by: TobiasFunke at January 22, 2009 12:39 PM

As Rx'd 14:47

Comment #302 - Posted by: RY at January 22, 2009 12:42 PM

37/m/173/66ins.

21:37

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

Comment #303 - Posted by: tedthejudge at January 22, 2009 12:45 PM

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

Comment #304 - Posted by: Matty in E.Wa. at January 22, 2009 12:51 PM

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.

Comment #305 - Posted by: brian t at January 22, 2009 12:52 PM

as rx'ed

19:48

Comment #306 - Posted by: Bladerunner at January 22, 2009 12:52 PM

32m/5'9/180 Recovering from surgery

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

14:28

Comment #307 - Posted by: MJR at January 22, 2009 12:57 PM

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

Comment #308 - Posted by: Dyani at January 22, 2009 12:57 PM

Scaled (BrandX puppy/pack)

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

16:39

Comment #309 - Posted by: Kurt_eh m/34/184/5'10" at January 22, 2009 12:58 PM

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

Comment #310 - Posted by: ccfeldt at January 22, 2009 1:00 PM

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

15:05

Great workout!

Comment #311 - Posted by: Gipper 22/M/190/6' at January 22, 2009 1:00 PM

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.

Comment #312 - Posted by: MRB at January 22, 2009 1:01 PM

M/29/190/6'

11:23

Comment #313 - Posted by: MoyToy at January 22, 2009 1:02 PM

Rx'd

13:51

I did the lunges in place @ 13 per run

Comment #314 - Posted by: Andrew Fiedler at January 22, 2009 1:02 PM

25 min as rx'ed

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

Comment #315 - Posted by: Tecnico at January 22, 2009 1:02 PM

as Rxd

12.27

Comment #316 - Posted by: Jonblaze at January 22, 2009 1:02 PM

Rx'd

13:51

I did the lunges in place @ 13 per run

Comment #317 - Posted by: Fresh at January 22, 2009 1:02 PM

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

Comment #318 - Posted by: Crayze 30/M/160/5'8" at January 22, 2009 1:03 PM

8:25 rxd games standard

Great workout coach!

Nice time OPT!

Comment #319 - Posted by: Jason khalipa at January 22, 2009 1:06 PM

27 - m - 5"11 - 161 lbs

13:07

Comment #320 - Posted by: Doublezero at January 22, 2009 1:06 PM


M/22/6'1/185

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

Comment #321 - Posted by: COS at January 22, 2009 1:10 PM

rx'd: 15:20

after some squats

Comment #322 - Posted by: Joel B. at January 22, 2009 1:10 PM

m/30/5'-10/200

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

Comment #323 - Posted by: Chris at January 22, 2009 1:11 PM

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

As Rx'd:
16:47

34/200#/6'

Comment #324 - Posted by: Nisbet at January 22, 2009 1:12 PM

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 ;)

Comment #325 - Posted by: AllisonNYC in VB_24/5'2/115 at January 22, 2009 1:14 PM


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...

Comment #326 - Posted by: IanTelAviv at January 22, 2009 1:15 PM

28/F/130

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

13:34

Comment #327 - Posted by: jeana at January 22, 2009 1:15 PM

13:23 as Rx'd.

Comment #328 - Posted by: Tito M/30/6'2"/200 at January 22, 2009 1:16 PM

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

Comment #329 - Posted by: Judi at January 22, 2009 1:19 PM

as rx'd:

15:09

Comment #330 - Posted by: Mason at January 22, 2009 1:21 PM

22 OH Walking Lunges with 45#.

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

Comment #331 - Posted by: AllisonNYC in VB_24/5'2/115 at January 22, 2009 1:24 PM

Yes, Allison, you do belong in a bikini.

Comment #332 - Posted by: Rick at January 22, 2009 1:26 PM

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?

Comment #333 - Posted by: OceanFire at January 22, 2009 1:26 PM

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

Comment #334 - Posted by: Squared M/27/5'10"/183 at January 22, 2009 1:28 PM

M/31/178

As Rx'd
15:44

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

Comment #335 - Posted by: ENGLAND at January 22, 2009 1:28 PM

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

Comment #336 - Posted by: CC at January 22, 2009 1:31 PM

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

Comment #337 - Posted by: slschwe at January 22, 2009 1:33 PM

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.

Comment #338 - Posted by: KSW at January 22, 2009 1:35 PM

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

Comment #339 - Posted by: Rainer at January 22, 2009 1:38 PM

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

Comment #340 - Posted by: JDenn at January 22, 2009 1:38 PM

m/22/5'3"/130

14:26

MALDITOS BURPEES!!!

Comment #341 - Posted by: NelsonGquil at January 22, 2009 1:39 PM

17:42 as rx'd.

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

Comment #342 - Posted by: John Elstad at January 22, 2009 1:41 PM

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.

Comment #343 - Posted by: Ben K| M/17/6'0/195 at January 22, 2009 1:42 PM

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.

Comment #344 - Posted by: Vaughn at January 22, 2009 1:43 PM

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!!!!!!!

Comment #345 - Posted by: Joel Stephens at January 22, 2009 1:44 PM

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.

Comment #346 - Posted by: ROBERT SUTHERLAND at January 22, 2009 1:54 PM

as rx'd 23:04

still not so super :(

Comment #347 - Posted by: el_super_dan at January 22, 2009 1:55 PM

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

Comment #348 - Posted by: s'more at January 22, 2009 1:57 PM

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'.

Comment #349 - Posted by: jp8173 at January 22, 2009 2:03 PM

16:08 rx'd.

25/m/6'/185

Comment #350 - Posted by: Paul Szoldra at January 22, 2009 2:03 PM

18:00 AS RXD

Comment #351 - Posted by: John Millen M/31/5'9"/195 at January 22, 2009 2:04 PM

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.

Comment #352 - Posted by: KieranGT_21/M/170/5'11" at January 22, 2009 2:05 PM

m/26/185

Rx'd

11:59

Comment #353 - Posted by: Auty at January 22, 2009 2:15 PM

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

As Rx'D - 13:58

Comment #354 - Posted by: bs2103 at January 22, 2009 2:16 PM

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)

Comment #355 - Posted by: AW at January 22, 2009 2:17 PM

10:52 as Rx'd

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

Comment #356 - Posted by: Zach Miller_PantherCF_20/5'11''/190 at January 22, 2009 2:18 PM

19:14

Comment #357 - Posted by: quallnow at January 22, 2009 2:18 PM

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''

Comment #358 - Posted by: Soulsurfer at January 22, 2009 2:22 PM

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

Comment #359 - Posted by: Justin @ CSE at January 22, 2009 2:26 PM

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

Comment #360 - Posted by: cobradog (shaolin) at January 22, 2009 2:36 PM

RX'd 8:47

Comment #361 - Posted by: EricBrandom at January 22, 2009 2:38 PM

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

Comment #362 - Posted by: yannix at January 22, 2009 2:38 PM

#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

Comment #363 - Posted by: Playground Cindy (aka CMalz) (F/31/128/6') at January 22, 2009 2:43 PM

awesome workout

15'08"

as rx'd


m/17/6'/210

Comment #364 - Posted by: patrick usaf at January 22, 2009 2:47 PM

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)

Comment #365 - Posted by: bingo at January 22, 2009 2:51 PM

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.

Comment #366 - Posted by: Kristie/32/F/5'6"/141# at January 22, 2009 2:52 PM

Pretty sweet training footage

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

Comment #367 - Posted by: Samuel M/27/6'3" at January 22, 2009 2:55 PM

Did Jeremy instead
As rx'd: 4:45

Comment #368 - Posted by: jake r /152/17yom at January 22, 2009 2:55 PM

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.

Comment #369 - Posted by: Brandon at January 22, 2009 2:56 PM

M/33/188

as Rx'd 10:24 lung burner

Comment #370 - Posted by: karl p at January 22, 2009 2:57 PM

45/182

13:44 as Rx'ed.

Comment #371 - Posted by: David Sailor at January 22, 2009 2:58 PM

Bwt: 140

As Rx'd

6:43

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

Comment #372 - Posted by: Speal at January 22, 2009 3:06 PM

As Rx'ed

14:41

Comment #373 - Posted by: Mike Romo at January 22, 2009 3:09 PM

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

Comment #374 - Posted by: GU997 at January 22, 2009 3:10 PM

18:10 as rx'ed

Comment #375 - Posted by: tooljunky at January 22, 2009 3:11 PM

as rx'd

15:49

Comment #376 - Posted by: whynotjustjosh - m/24/190/nj at January 22, 2009 3:11 PM

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

Comment #377 - Posted by: Andy M at January 22, 2009 3:13 PM

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

Comment #378 - Posted by: creedles m/30/5'7"/160 at January 22, 2009 3:14 PM

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.

Comment #379 - Posted by: Jodi Bainbridge - CrossFit Fredericton at January 22, 2009 3:22 PM

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

Comment #380 - Posted by: Rebar at January 22, 2009 3:24 PM

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.

Comment #381 - Posted by: fouasnon at January 22, 2009 3:25 PM

11:14 rx'ed

Comment #382 - Posted by: arivgt at January 22, 2009 3:25 PM

#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!

Comment #383 - Posted by: Strong Lil Pony F/37/5'5"/138 at January 22, 2009 3:29 PM

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

Comment #384 - Posted by: Teva at January 22, 2009 3:29 PM

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.

Comment #385 - Posted by: dave z at January 22, 2009 3:32 PM

12:47 as rx'd

Comment #386 - Posted by: m/45/155 kurtGP at January 22, 2009 3:35 PM

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

Comment #387 - Posted by: LKG at January 22, 2009 3:36 PM

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

Comment #388 - Posted by: Jeff C at January 22, 2009 3:38 PM

28/66"/157/m

14:30 as rx'd

Comment #389 - Posted by: dyeprod at January 22, 2009 3:42 PM

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!

Comment #390 - Posted by: Carrie McG F/20/5'8"/143 at January 22, 2009 3:48 PM

As rx'd
9:09

felt good on this one

Comment #391 - Posted by: Rape | 19/m/6ft/195lb | CF Trussville at January 22, 2009 3:51 PM

M/19/5'8"/150lbs

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

Comment #392 - Posted by: rjtheshrimp Panther CrossFit at January 22, 2009 3:52 PM

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!

Comment #393 - Posted by: ChadWHall M/21/6'1/182 at January 22, 2009 3:53 PM

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

Comment #394 - Posted by: ODY_28/m/160 at January 22, 2009 3:57 PM

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

Comment #395 - Posted by: Dakota D. 4'10"/13 at January 22, 2009 3:57 PM

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!!

Comment #396 - Posted by: brad/m/36/5'09"/175 at January 22, 2009 3:58 PM

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

Comment #397 - Posted by: Kendra F/19/5'10"/150 at January 22, 2009 4:01 PM

m/20/5'8''/158

as rx'd
16:41

Comment #398 - Posted by: Josh at January 22, 2009 4:02 PM

as rx

15:17

powering through those burpees was BRUTAL.

Comment #399 - Posted by: braincutter at January 22, 2009 4:02 PM

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

Comment #400 - Posted by: Rape | 19/m/6ft/195lb | CF Trussville at January 22, 2009 4:05 PM

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.

Comment #401 - Posted by: JPW at January 22, 2009 4:07 PM

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!)

Comment #402 - Posted by: Swifty at January 22, 2009 4:07 PM

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

Comment #403 - Posted by: s'more at January 22, 2009 4:07 PM

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.

Comment #404 - Posted by: B Shaw at January 22, 2009 4:08 PM

Bingo

Nice work on the PR

Comment #405 - Posted by: jakers at January 22, 2009 4:10 PM

#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!

Comment #406 - Posted by: Strong Lil Pony F/37/5'5"/138 at January 22, 2009 4:18 PM

done this am.

as rx'd

11:46

Comment #407 - Posted by: Deepak 5'11"/167/m at January 22, 2009 4:20 PM

38/m/5'11/165

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

Comment #408 - Posted by: epicurious at January 22, 2009 4:20 PM

28/m/190

as rx'd

20:37

Comment #409 - Posted by: Jarod Kastning at January 22, 2009 4:22 PM

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.

Comment #410 - Posted by: Matt at January 22, 2009 4:25 PM

17:24

Comment #411 - Posted by: ecp2 at January 22, 2009 4:25 PM

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

Comment #412 - Posted by: Travis H at January 22, 2009 4:26 PM

m/31/165

16.32

burpees kill me every time.

Comment #413 - Posted by: jim in tallil at January 22, 2009 4:28 PM

18:06

Comment #414 - Posted by: Richard Orpen at January 22, 2009 4:29 PM

First time doing this one.

150 pounds

Rx'd
8:29

ready for the rest day (darn gh situps)

Comment #415 - Posted by: Omaha Ricky at January 22, 2009 4:31 PM

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.

Comment #416 - Posted by: Andoryu in JAPAN at January 22, 2009 4:31 PM

#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.

Comment #417 - Posted by: richie at January 22, 2009 4:33 PM

24/m/183

as rx'd

13:49


Mike F:

upscale to 50#

15:55


Brian C:

as rx'd

21:55

Comment #418 - Posted by: headonkey at January 22, 2009 4:33 PM

m/20/5'10"/180

as rxd used 45 lb dumbell

13:29 should have been better

Comment #419 - Posted by: TMart at January 22, 2009 4:35 PM

12:41 with a 45lbs plate overhead.

Comment #420 - Posted by: Brett_nyc at January 22, 2009 4:37 PM

deceiving workout
as rx'd
10:27

Comment #421 - Posted by: Troy at January 22, 2009 4:37 PM

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

Comment #422 - Posted by: BEN at January 22, 2009 4:39 PM

WU: jogged 800m, push ups, lunges

WOD: as rx'd 13:00

Comment #423 - Posted by: Mike Honcho M/30/5'10"/180 at January 22, 2009 4:41 PM

m/24/5'6"/160

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

11:15

Comment #424 - Posted by: tucks at January 22, 2009 4:42 PM

M/19/5'8"/150lbs

WOD as rx'd: 17:59

Henry: 18:53

Comment #425 - Posted by: Justin Routt at January 22, 2009 4:44 PM

37M/5'10"/166#

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

As Rx: 12:35.

Cool-down: hamstrings stretching; foam roll.

Comment #426 - Posted by: rjf (Since 07-20-07. WOD no. 415) at January 22, 2009 4:50 PM

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!

Comment #427 - Posted by: ken c at January 22, 2009 4:57 PM

30m/156/70"

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

Comment #428 - Posted by: SitkaRS709 at January 22, 2009 4:59 PM

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)

Comment #429 - Posted by: rjg26 at January 22, 2009 5:04 PM

13.48

Comment #430 - Posted by: Paul at January 22, 2009 5:06 PM

F/45/5'2"/126

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

18:45

Comment #431 - Posted by: Nicky at January 22, 2009 5:07 PM

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

Comment #432 - Posted by: chris 40/6'/m at January 22, 2009 5:08 PM

15:35

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

Comment #433 - Posted by: Samuel M/27/6'3" at January 22, 2009 5:10 PM

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.

Comment #434 - Posted by: MM at January 22, 2009 5:11 PM

m/22/218

20:45

Comment #435 - Posted by: bigdub at January 22, 2009 5:14 PM

18:19

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

"Overhead means overhead!"

Comment #436 - Posted by: Iron Major 36/m/169 at January 22, 2009 5:14 PM

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

Comment #437 - Posted by: Pete - Decatur, GA at January 22, 2009 5:15 PM

cfwux2
burgwux2

as rx'd

18:32

Comment #438 - Posted by: marty c 46/m/245# at January 22, 2009 5:19 PM

As Rx'd 10:14

nice to chalk up a win here and there

Comment #439 - Posted by: Max S 20/6'0/195 Panther Crossfit at January 22, 2009 5:24 PM

16:40 as rx'd

Comment #440 - Posted by: Arun panther crossfit at January 22, 2009 5:25 PM

Scaled WOD: 3 rounds instead of 5

all else as rx'd

15:44 min

M/34/205/6'0"

Comment #441 - Posted by: CER at January 22, 2009 5:26 PM

25/m/200

16:47 as rx'd

Comment #442 - Posted by: Dave at January 22, 2009 5:29 PM

16:12
I did burpees then walking my lunges

Comment #443 - Posted by: Jimmyfitness at January 22, 2009 5:30 PM

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

Comment #444 - Posted by: brian p at January 22, 2009 5:31 PM

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 .

Comment #445 - Posted by: Pedro Barrera,Scotland at January 22, 2009 5:32 PM

17 mins.

Comment #446 - Posted by: jef at January 22, 2009 5:37 PM

16:15 after press and squat work.

Comment #447 - Posted by: Smithy/m/48/5'10"/163 at January 22, 2009 5:39 PM

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

Comment #448 - Posted by: tom at January 22, 2009 5:40 PM

As Rx'd - 29.30.

Comment #449 - Posted by: chris k at January 22, 2009 5:44 PM

32/m/#230

as rx'd 17:24

Comment #450 - Posted by: hoss at January 22, 2009 5:46 PM

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.

Comment #451 - Posted by: DOPP m/175/5'10"/34 at January 22, 2009 5:48 PM

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

Comment #452 - Posted by: SPARTAN6 at January 22, 2009 5:50 PM

17:50

Comment #453 - Posted by: narco at January 22, 2009 5:53 PM

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!

Comment #454 - Posted by: Angie F/28/5'4"/124 at January 22, 2009 5:57 PM

14:02

I HATE BURPEES

Comment #455 - Posted by: JMau at January 22, 2009 5:57 PM

29/f/5'10"/141

15:28 as Rx'd

Comment #456 - Posted by: Jamie in Indy at January 22, 2009 5:58 PM

THE GENERAL...

28/M/5-8 190LB.

AS RX'D

16:24

THIS ONE HAD A FEW BURPEES. DANG.

Comment #457 - Posted by: THE GENERAL at January 22, 2009 5:59 PM

as rx'd

time = 12:45

Comment #458 - Posted by: Paul S_30/185/6'0 at January 22, 2009 5:59 PM

BW 70kg
15.03

20kg OH Lunge 15m
Burpee to 6ft target

Comment #459 - Posted by: Adc (CrossFit Sydney) at January 22, 2009 6:03 PM

As rx'd 15:11

I hate you burpees.

Comment #460 - Posted by: Bryn m/198/6'0"/24 at January 22, 2009 6:05 PM

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

Comment #461 - Posted by: pink at January 22, 2009 6:05 PM

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.

Comment #462 - Posted by: adam at January 22, 2009 6:06 PM

As rx'd
8:05

Comment #463 - Posted by: Lakem CF-KMSF M/34/160 at January 22, 2009 6:09 PM

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

Comment #464 - Posted by: Sesoku at January 22, 2009 6:12 PM

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!

Comment #465 - Posted by: Nathan G at January 22, 2009 6:12 PM

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

Comment #466 - Posted by: JesseRossFit at January 22, 2009 6:19 PM

m/34/5'8/150

As rx'd 11:37

Comment #467 - Posted by: Shane Cross at January 22, 2009 6:23 PM

Did I mention I dislike burpies???

21:25

Aloha,

Jordan

Comment #468 - Posted by: Jordan...27/175 @ Holloman AFB at January 22, 2009 6:23 PM

22/m/5'8"/230

28:31 rxd

Comment #469 - Posted by: zach at January 22, 2009 6:25 PM

Dan
12:37
Pete
11:05

Rx

ouch.

Comment #470 - Posted by: Doormouse Miami at January 22, 2009 6:27 PM

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.

Comment #471 - Posted by: Jimmy at January 22, 2009 6:29 PM

m/24/6.1/198

Rx'd 12:49

Comment #472 - Posted by: AaronV at January 22, 2009 6:31 PM

m/26/6'/190

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

burpees are not my friend.

23:10

Comment #473 - Posted by: Matticus at January 22, 2009 6:31 PM

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.

Comment #474 - Posted by: Ty 26/m/73"/195 at January 22, 2009 6:35 PM

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

Comment #475 - Posted by: Peaches | m 21yrs 170lbs | Ontario Canada at January 22, 2009 6:36 PM

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

~Kim
CrossFit Persevere

Comment #476 - Posted by: Fit Mom in CT (F38/125/5'3") at January 22, 2009 6:37 PM

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

~Kim
CrossFit Persevere

Comment #477 - Posted by: Fit Mom in CT (F38/125/5'3") at January 22, 2009 6:38 PM

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!

Comment #478 - Posted by: Jeff D m/36/5'10"/205 at January 22, 2009 6:39 PM

m/31/230/69"

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

Comment #479 - Posted by: Hughes at January 22, 2009 6:42 PM

11:27 as rx'd

Comment #480 - Posted by: Tim Banfield at January 22, 2009 6:42 PM

as rx'd 12:41

Comment #481 - Posted by: Caleb Martin at January 22, 2009 6:46 PM

4 miles in 30:56
7:44/mi

M/25/168

Comment #482 - Posted by: Joshua at January 22, 2009 6:47 PM

27/m/75kg

12:56

with 20kg punching bag

Comment #483 - Posted by: pz at January 22, 2009 6:47 PM

13:15 as rx'd

Comment #484 - Posted by: Brent - CrossFit Nasti at January 22, 2009 6:48 PM

32/179/m

wod as rx'd: 17:18

Comment #485 - Posted by: marc_m at January 22, 2009 6:52 PM

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!!!

Comment #486 - Posted by: Jason Bourgeois at January 22, 2009 6:53 PM

As rx'd

18:14

Comment #487 - Posted by: chris Glatz at January 22, 2009 6:58 PM

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!

Comment #488 - Posted by: Gene m/29/5'11"/185 at January 22, 2009 6:59 PM

15:25

Comment #489 - Posted by: MJ @ Practice CF at January 22, 2009 6:59 PM

11:13

Comment #490 - Posted by: pelch at January 22, 2009 6:59 PM

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 . . .

Comment #491 - Posted by: joshe 17/m/5'4"/128 at January 22, 2009 7:00 PM

as rx'd
13:02

Comment #492 - Posted by: Derek at January 22, 2009 7:02 PM

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

Comment #493 - Posted by: Pierre D at January 22, 2009 7:03 PM

30#oh barbell lunges 50'
21 burpees
X5

11:36
Hurt so good.

Comment #494 - Posted by: Ingrid K. 22/f/5'8/136 at January 22, 2009 7:05 PM

6'/184/36

12:09 rx'd

Comment #495 - Posted by: Raz at January 22, 2009 7:07 PM

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.

Comment #496 - Posted by: JohnFahn at January 22, 2009 7:08 PM

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.

Comment #497 - Posted by: Lee M/29/5'11" at January 22, 2009 7:13 PM

17:31 35#

Props to bingo for his contributions.

Comment #498 - Posted by: Brad at January 22, 2009 7:14 PM

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

Comment #499 - Posted by: Canny1024 at January 22, 2009 7:16 PM

WOD as prescribed. Time = 12:39

Comment #500 - Posted by: M@ at January 22, 2009 7:18 PM

20:37

Comment #501 - Posted by: jk-M/36/66"165# at January 22, 2009 7:30 PM

32/160

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

Comment #502 - Posted by: bret_e_rabid at January 22, 2009 7:30 PM

m/29/6'2"/210

As Rx'd 13:43

Comment #503 - Posted by: rob_j at January 22, 2009 7:30 PM

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

Comment #504 - Posted by: bill/m/50/212/72" at January 22, 2009 7:36 PM

10:40

Comment #505 - Posted by: kris kepler at January 22, 2009 7:40 PM

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

Comment #506 - Posted by: Kristie/32/F/5'6"/141# at January 22, 2009 7:43 PM

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

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

Comment #507 - Posted by: Dave and Belinda at January 22, 2009 7:44 PM

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.

Comment #508 - Posted by: Kev at January 22, 2009 7:45 PM

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

Comment #509 - Posted by: Fernando at January 22, 2009 7:45 PM

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.

Comment #510 - Posted by: Matthew Woods at January 22, 2009 7:46 PM

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

Comment #511 - Posted by: justaman - liberty sc at January 22, 2009 7:46 PM

as rx'd 18:43

Comment #512 - Posted by: DJF M/38/5'8"/166 at January 22, 2009 7:49 PM

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

Comment #513 - Posted by: Kappy at January 22, 2009 7:51 PM

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.

Comment #514 - Posted by: Ryan R. at January 22, 2009 7:53 PM

16:45 as Rx

Sheesh!

Comment #515 - Posted by: TonyTheChiro (40yo, 5'10", 162lb/74kg) at January 22, 2009 7:55 PM

Wow this was tough! I hate burpees!

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

20:29

Comment #516 - Posted by: Julio V 5'6/191lbs/31yrs/m at January 22, 2009 7:55 PM

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.

Comment #517 - Posted by: Andy @ UT at January 22, 2009 7:57 PM

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...

Comment #518 - Posted by: Daniel Krull at January 22, 2009 7:58 PM

25/f/5'7/144

17:38 as rx'd

ouch

Comment #519 - Posted by: katy at January 22, 2009 8:00 PM

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

As Rx'd:

17:30

Comment #520 - Posted by: Cade M/24/6'4"/230 at January 22, 2009 8:02 PM

17:03

Comment #521 - Posted by: B. Rhaly at January 22, 2009 8:02 PM

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

Comment #522 - Posted by: Lindz/F/21/5'10/160 at January 22, 2009 8:05 PM

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

21/m/5'10/150

Comment #523 - Posted by: Rejoiceinsuffering at January 22, 2009 8:07 PM

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.

Comment #524 - Posted by: Hubbs - M/20/182# at January 22, 2009 8:12 PM

14:59

45lb plate

Comment #525 - Posted by: schlegs at January 22, 2009 8:14 PM

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.

Comment #526 - Posted by: Jeff at January 22, 2009 8:18 PM

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!!!

Comment #527 - Posted by: RUINER @ Solano CrossFit at January 22, 2009 8:26 PM

15:53

Comment #528 - Posted by: John Savoie M/18/190 at January 22, 2009 8:28 PM

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

Comment #529 - Posted by: jon h - M/47/145 at January 22, 2009 8:30 PM

M/23/153 GregAwu

As rx'd - 14:22

Comment #530 - Posted by: Y. Zhou at January 22, 2009 8:31 PM

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

Comment #531 - Posted by: Billy at January 22, 2009 8:32 PM

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.

Comment #532 - Posted by: bwh06b at January 22, 2009 8:33 PM

as rx'd

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

Comment #533 - Posted by: D'wall M/19/6'3/185 at January 22, 2009 8:38 PM

22:31

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

Comment #534 - Posted by: Nick K m/20y/179lb/6"2 at January 22, 2009 8:39 PM

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

12:24

Comment #535 - Posted by: Danny at January 22, 2009 8:45 PM

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.

Comment #536 - Posted by: Chris at January 22, 2009 8:46 PM

22.m.135.65"

as rx'd
17:23(PR)

Comment #537 - Posted by: Francis Vu Nguyen at January 22, 2009 8:48 PM

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

13:41

Comment #538 - Posted by: Chris in San Jose at January 22, 2009 9:07 PM

as rx'd
22:55

Comment #539 - Posted by: Joey Coffee Cups M/44/5'4/135 at January 22, 2009 9:12 PM

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

Comment #540 - Posted by: Apollo Lee at January 22, 2009 9:14 PM

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

Comment #541 - Posted by: Shunne at January 22, 2009 9:21 PM

23/m/167lbs/70"
as RXd

13:33

Comment #542 - Posted by: Eric -Fairbanks, Alaska at January 22, 2009 9:26 PM

as rx'd 18m46s

Comment #543 - Posted by: pmac at January 22, 2009 9:31 PM

22min as rx'ed

Comment #544 - Posted by: nicdeep at January 22, 2009 9:32 PM

M/18/150lbs

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

As rx'ed 10:33

Comment #545 - Posted by: DevinFord@SpartanPerformance at January 22, 2009 9:48 PM

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

Comment #546 - Posted by: Aaron & Christy at January 22, 2009 9:51 PM

m/37/173

As RX 12:55

Cool workout. Thanks Crossfit peps!

Comment #547 - Posted by: Scott Andresen at January 22, 2009 9:59 PM

As Rx'd.
24:30

Comment #548 - Posted by: breacher M/34/6'3/250 at January 22, 2009 10:04 PM

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

Comment #549 - Posted by: lelak at January 22, 2009 10:26 PM

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.

Comment #550 - Posted by: sara- edmonton 25/ f /140 at January 22, 2009 10:48 PM

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

Comment #551 - Posted by: sara- edmonton 25/ f /140 at January 22, 2009 10:50 PM

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

Comment #552 - Posted by: cleverhandz at January 22, 2009 10:55 PM

20/m/6'2"/195 lbs

As Rx'd:
14:45

Comment #553 - Posted by: J.Hard at January 22, 2009 11:09 PM

m/31/176

8:45 as RX'd

Comment #554 - Posted by: Flinn at January 22, 2009 11:16 PM

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

Comment #555 - Posted by: Benno at January 22, 2009 11:36 PM

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

Comment #556 - Posted by: jbuffone at January 23, 2009 1:06 AM


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

Comment #557 - Posted by: ullyses s. at January 23, 2009 1:22 AM

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.

Comment #558 - Posted by: ZMH - CF:VIC -31, 5'11, 80kg at January 23, 2009 1:37 AM

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

Comment #559 - Posted by: Powell, M/26/5'11"/180 at January 23, 2009 1:54 AM

24yom/6'3"/220

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

13:36

Comment #560 - Posted by: pfeifalife at January 23, 2009 2:11 AM

14:51

Comment #561 - Posted by: slap at January 23, 2009 2:50 AM

m/40/142/5'6

subbed 25# bumbell each hand

19:29

Comment #562 - Posted by: duane at January 23, 2009 3:53 AM

10:42

26/male/172

Comment #563 - Posted by: Rudy at January 23, 2009 4:40 AM

5 rounds
10 and 10
with 45# bar

20 min

Comment #564 - Posted by: Deano at January 23, 2009 4:51 AM

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

Comment #565 - Posted by: NewnanJustin/M/29/69"/162 at January 23, 2009 4:57 AM

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

Rx'd

14:04

Comment #566 - Posted by: Jeff_IN at January 23, 2009 5:05 AM

13:38 as rx'd

Comment #567 - Posted by: Justin D. _ 29/M/6'/200 at January 23, 2009 5:18 AM

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

Comment #568 - Posted by: Tennessee Jake at January 23, 2009 5:19 AM

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

Comment #569 - Posted by: CTAM (m/22/5'11"/235) at January 23, 2009 5:23 AM

17.32
as rx'd

Comment #570 - Posted by: manu at January 23, 2009 5:35 AM

as rx'd

50# barbell

27:37

Comment #571 - Posted by: controlfreak at January 23, 2009 5:37 AM

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

Comment #572 - Posted by: Greg at January 23, 2009 5:40 AM

BW 170

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

9:02

Comment #573 - Posted by: bg0731 at January 23, 2009 5:42 AM

F/28/113

RX'd: 12:23

This was a good one!

Comment #574 - Posted by: Speal Wifey at January 23, 2009 5:42 AM

13:18 rx'd

Comment #575 - Posted by: LAC-34/f/5'0"/115 at January 23, 2009 5:47 AM

M/32/170
Rx'd : 16m50s

Comment #576 - Posted by: GPerron CFSJ at January 23, 2009 5:48 AM

Scaled to 33# OH walking lunges
15:51

Comment #577 - Posted by: JENNY O. 37F/130# at January 23, 2009 5:59 AM

M/47/6'/185

As rx'd
18:06

Comment #578 - Posted by: Richard at January 23, 2009 6:01 AM

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 :(

Comment #579 - Posted by: Matt B - Arlington VA at January 23, 2009 6:07 AM

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

Comment #580 - Posted by: Cliff at January 23, 2009 6:15 AM

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.

Comment #581 - Posted by: ava at January 23, 2009 6:22 AM

16:00
Standing OH lungees

Comment #582 - Posted by: Shawn at January 23, 2009 6:47 AM

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.

Comment #583 - Posted by: jakers at January 23, 2009 7:11 AM

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!!!

Comment #584 - Posted by: Marcel Zwinger at January 23, 2009 7:18 AM

M/35/178
Bozeman, MT

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

Comment #585 - Posted by: Ryan D at January 23, 2009 7:38 AM

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!)

Comment #586 - Posted by: Mike C. at January 23, 2009 7:57 AM

Wod as rx'd:

13.02

Comment #587 - Posted by: Leroy - Holland - 25yo m 173cm/70Kg at January 23, 2009 7:59 AM

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.

Comment #588 - Posted by: MJ at January 23, 2009 8:01 AM

As rx'd
13:24

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

Comment #589 - Posted by: Josh Uri M/31/6'2"/195 at January 23, 2009 8:06 AM

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

Comment #590 - Posted by: DELTA DOG at January 23, 2009 8:13 AM

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

Comment #591 - Posted by: Steven K at January 23, 2009 8:27 AM

As rx'd
15:23

Comment #592 - Posted by: SimonB- 28/5"10/138lbs at January 23, 2009 8:27 AM

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

28.32

Comment #593 - Posted by: verve at January 23, 2009 8:33 AM

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.

Comment #594 - Posted by: schaller at January 23, 2009 8:36 AM

11:35

Comment #595 - Posted by: mastinero m/31/6'2/190 at January 23, 2009 8:50 AM

I am loving this one! thanks coach.

Comment #596 - Posted by: Andrew at January 23, 2009 8:59 AM

17:24

Comment #597 - Posted by: Austin in Annapolis at January 23, 2009 9:00 AM

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

Comment #598 - Posted by: PaulyG 38M/170/6' at January 23, 2009 9:41 AM

subbed 15 burpees

about 18 minutes

Comment #599 - Posted by: Will C at January 23, 2009 9:43 AM

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.

Comment #600 - Posted by: Matt Mills at January 23, 2009 10:15 AM

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

Comment #601 - Posted by: Mo at January 23, 2009 10:25 AM

As Rx'd

17:16

Comment #602 - Posted by: Michael m/46/5'9"/175 at January 23, 2009 10:36 AM

18:55

Comment #603 - Posted by: andrew - Panther CrossFit at January 23, 2009 10:56 AM

male 34/5'11"/165

12:12 Rx

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

Comment #604 - Posted by: firestick at January 23, 2009 11:04 AM

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.'

Comment #605 - Posted by: UncleCrazyHorse at January 23, 2009 11:04 AM

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.

Comment #606 - Posted by: ABR at January 23, 2009 11:08 AM

Robert V:

as rx'd

20:48


Jay V:

sub 18# bar
sub 11 burpees/rnd

20:35

Comment #607 - Posted by: headonkey at January 23, 2009 11:27 AM

M/34/190/6'2"

16:45 with 40lb barbell

Comment #608 - Posted by: Chad Bakken at January 23, 2009 11:30 AM

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:)

Comment #609 - Posted by: Raine at January 23, 2009 11:40 AM

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

Comment #610 - Posted by: Chad Bakken at January 23, 2009 11:41 AM

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

Comment #611 - Posted by: MJS at January 23, 2009 11:45 AM

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.

Comment #612 - Posted by: Bells M/6'1"/210 at January 23, 2009 12:11 PM

rx'd
13:33

Comment #613 - Posted by: m/43/201/69" Chris Bham at January 23, 2009 12:14 PM

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#)

Comment #614 - Posted by: dmarsh at January 23, 2009 12:28 PM

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

Time= 30 min

Comment #615 - Posted by: JennieLee at January 23, 2009 12:28 PM

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.)

Comment #616 - Posted by: Todd at January 23, 2009 12:29 PM

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

Comment #617 - Posted by: Billy at January 23, 2009 12:31 PM

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

Comment #618 - Posted by: Daniel G. 29/M/170/5'9" at January 23, 2009 12:33 PM

14:36 as rx'ed...

i LOVE burpees

Comment #619 - Posted by: debell 22/m/6'1/190 at January 23, 2009 12:49 PM

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

Comment #620 - Posted by: Keri at January 23, 2009 12:57 PM

wod as rx'd
23-226
13:35

Comment #621 - Posted by: Sam L at January 23, 2009 1:12 PM

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.

Comment #622 - Posted by: Mel 35/m/5'10"/175 at January 23, 2009 1:24 PM

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.

Comment #623 - Posted by: Sarah 22/F at January 23, 2009 1:27 PM

m/43/213

As rx'd
22:43

Comment #624 - Posted by: sking at January 23, 2009 1:32 PM

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.

Comment #625 - Posted by: amped at January 23, 2009 2:06 PM

m/44/175

as rx'd
18:32

Comment #626 - Posted by: Stu at January 23, 2009 2:29 PM

18:28
(17,12)

Comment #627 - Posted by: Hari at January 23, 2009 2:37 PM

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

Comment #628 - Posted by: AndersI at January 23, 2009 2:44 PM

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

Comment #629 - Posted by: RUINER, SSgt, USAF @ Diablo/Solano at January 23, 2009 2:44 PM

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

Comment #630 - Posted by: EricB in IL at January 23, 2009 2:56 PM

Mark: as rx'd 16:04

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

Comment #631 - Posted by: Mark & Theresa at January 23, 2009 3:16 PM

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

Comment #632 - Posted by: Matt Burritt at January 23, 2009 3:52 PM

17:05 as prescribed

Comment #633 - Posted by: KevinT at January 23, 2009 3:53 PM

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

19:00

Comment #634 - Posted by: Bruce at January 23, 2009 4:08 PM

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

19:00

Comment #635 - Posted by: Bruce at January 23, 2009 4:09 PM

15:50

Comment #636 - Posted by: kg at January 23, 2009 4:12 PM

19.23 I hate burpees

Comment #637 - Posted by: Rosie in Atl at January 23, 2009 4:13 PM

11.41, 14.33 was my time in 07.

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

Comment #638 - Posted by: Apolloswabbie 6'2" 202 44 yoa at January 23, 2009 4:17 PM

m/32/160 6'1"

rx 21:25

Comment #639 - Posted by: Nathan Barnett Herrera at January 23, 2009 4:18 PM

M/28/6'4"/195

As Rx'd:

15:04

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

Comment #640 - Posted by: BD at January 23, 2009 4:46 PM


as rx'd

20:46

my body is seriously wrecked from the last three days.

m/31/5'11/177

Comment #641 - Posted by: Ian M at January 23, 2009 4:56 PM

5 rounds:

15 OH squats
21 burpees

23:21

Comment #642 - Posted by: dellis at January 23, 2009 5:10 PM

16:48 as r'exd

Comment #643 - Posted by: Luca Z. at January 23, 2009 5:14 PM

5'10 196lb 22 yom

18:30 as RX'ed

Comment #644 - Posted by: Terry at January 23, 2009 5:46 PM

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

Comment #645 - Posted by: pucla dad at January 23, 2009 5:49 PM

12:29 as rx'd

this hurt

Comment #646 - Posted by: Biggie at January 23, 2009 5:55 PM

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.

Comment #647 - Posted by: MattP (m/47/5'11/170) at January 23, 2009 6:03 PM

M/28/5'10"/165

As Rx'd

9:54

Comment #648 - Posted by: Kyle A at January 23, 2009 6:19 PM

18/m/6'/167

16:00 my quads were screaming hahaha

Comment #649 - Posted by: Thor Hogberg at January 23, 2009 6:27 PM

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!

Comment #650 - Posted by: MattinFoCo at January 23, 2009 6:34 PM

As Rx'ed:

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

Comment #651 - Posted by: Seader at January 23, 2009 6:35 PM

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

Comment #652 - Posted by: Antun Karlovac at January 23, 2009 7:02 PM

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

Comment #653 - Posted by: Matt K./Orlando/5'10/155 at January 23, 2009 8:36 PM

M/36/145

@ home, as rx'd, 13:29

Comment #654 - Posted by: Mad Max at January 23, 2009 9:07 PM

as rxd, 13:40

Comment #655 - Posted by: AndrewK_17/6'1"/175 at January 23, 2009 10:01 PM

14:39. as rx

Comment #656 - Posted by: jon_schmalensee at January 23, 2009 10:13 PM

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)

Comment #657 - Posted by: Stuart at January 24, 2009 3:05 AM

16:27 as Rx'd

Comment #658 - Posted by: TomO/42/M/200 at January 24, 2009 3:30 AM

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

Comment #659 - Posted by: dyagg at January 24, 2009 4:34 AM

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

Comment #660 - Posted by: Alex R at January 24, 2009 6:14 AM

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

Comment #661 - Posted by: Tall Paul at January 24, 2009 7:01 AM

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

Comment #662 - Posted by: KFD26 at January 24, 2009 7:25 AM

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.

Comment #663 - Posted by: Ben (71", 195#) at January 24, 2009 8:09 AM

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.

Comment #664 - Posted by: Keivn&Kate at January 24, 2009 8:57 AM

Correction on my time from comment 531, Billy:

My time was 17:34 not 16:34

Have Fun, Train Hard,

Billy

Comment #665 - Posted by: Billy at January 24, 2009 10:28 AM

19:45

25 lb plate overhead
15 burpees

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

Comment #666 - Posted by: tina f/24/5'6"/140 at January 24, 2009 10:32 AM

23:05

My burpees looked awful.

Comment #667 - Posted by: Dan Meyer at January 24, 2009 10:50 AM

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

Comment #668 - Posted by: MarkE m/40/180/6 at January 24, 2009 10:56 AM

Time: 14:52

Did not touch the knees to the ground though.


Comment #669 - Posted by: Toralf at January 24, 2009 11:25 AM

29:02 and I weigh 360 pounds

Comment #670 - Posted by: Jeff at January 24, 2009 11:39 AM

26:04

Comment #671 - Posted by: WynE at January 24, 2009 11:43 AM

18:39 as rxed

Comment #672 - Posted by: Kyle A. at January 24, 2009 12:42 PM

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

Comment #673 - Posted by: JasFfc at January 24, 2009 1:11 PM

12:45 3 rounds

Comment #674 - Posted by: rawhide at January 24, 2009 1:18 PM

M/49/151/1-1-06

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

15:00 PR (by ~4:30)

Comment #675 - Posted by: bingo at January 24, 2009 2:07 PM

19:24

Comment #676 - Posted by: JD at January 24, 2009 2:11 PM

RX
11.02

lOVE THIS ONE!

Comment #677 - Posted by: PANOS at January 24, 2009 2:36 PM

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

15:44

Comment #678 - Posted by: Tap 41/M/175 at January 24, 2009 2:37 PM

28/m/155

#25 pound dumbbell

24:08

Comment #679 - Posted by: Esty at January 24, 2009 2:46 PM

as rx'd
20:00
Great workout

Comment #680 - Posted by: BPemberton at January 24, 2009 3:30 PM


as rxed 14:43

underestimated this one. Very tought I hate burpees!

Comment #681 - Posted by: Kevin McClellan 47/M/195 at January 24, 2009 3:53 PM

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

Comment #682 - Posted by: CRussell at January 24, 2009 4:09 PM

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.

Comment #683 - Posted by: jordon hemingway at January 24, 2009 4:52 PM

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

Comment #684 - Posted by: Laura at January 24, 2009 4:58 PM

M/40/185

As rx'd: 17:55

Very slow

More better faster

Comment #685 - Posted by: Marty at January 24, 2009 5:19 PM

13:23 as rx'd

Comment #686 - Posted by: Roarty at January 24, 2009 6:54 PM

22:26, 45 lb KB

Comment #687 - Posted by: Travis W at January 24, 2009 7:16 PM

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

Comment #688 - Posted by: kirk rangel at January 24, 2009 7:26 PM

Completed on 1/24/09

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

21:37

Comment #689 - Posted by: BJP - m/28/169#/5'9" at January 24, 2009 7:32 PM

7:50

Comment #690 - Posted by: jacob gallawy at January 24, 2009 8:05 PM

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

18:34

Comment #691 - Posted by: Louis Herrera 50 70" 182 at January 24, 2009 8:20 PM

as Rx'd

11:09

Comment #692 - Posted by: Eric Gohl 22/5'10/164 at January 24, 2009 8:21 PM

23:13

Comment #693 - Posted by: Maurkov at January 24, 2009 10:02 PM

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

Comment #694 - Posted by: Alanna T. at January 24, 2009 11:20 PM

did as rx'd
20:42

Comment #695 - Posted by: Jay at January 24, 2009 11:38 PM

25yo/m/5'6"/155

As Rx'd 12:25

Comment #696 - Posted by: TheTimmy at January 25, 2009 7:14 AM

22:07 as RX'd

Comment #697 - Posted by: pbraun at January 25, 2009 7:33 AM

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

Comment #698 - Posted by: Sharon Parker at January 25, 2009 8:31 AM

first time crossfittin'

hard as hell... hahaha

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

about 20 min

Comment #699 - Posted by: dwilson at January 25, 2009 9:31 AM

33/M/180

14:00 as Rx'd

Comment #700 - Posted by: M. Ely at January 25, 2009 11:11 AM

m35/168/5'8"

17:24 as rx'd

cccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccccc

Comment #701 - Posted by: C-Loc at January 25, 2009 11:23 AM

4 rounds of:

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

11:17

Comment #702 - Posted by: Geoff P at January 25, 2009 1:32 PM

16:26

Comment #703 - Posted by: firedave at January 25, 2009 1:32 PM

16:21
35# bar

Comment #704 - Posted by: dcyn at January 25, 2009 1:52 PM

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

14.03

almost puked. those burpees man

Comment #705 - Posted by: nick m/37/6ft/186 at January 25, 2009 4:24 PM

as RX'd

11:55

Comment #706 - Posted by: Ahab at January 25, 2009 4:44 PM

Arthur: 11:58

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

Comment #707 - Posted by: Arthur / Julie at January 25, 2009 5:08 PM

m/43/185

20:51

Comment #708 - Posted by: cosmo at January 26, 2009 1:43 AM

as rx'd

15:12

back is starting to feel better from Mr. Joshua

Comment #709 - Posted by: rowcoach at January 26, 2009 5:11 AM

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).

Comment #710 - Posted by: heazza at January 26, 2009 5:25 AM

used 45# plate

12:46 (preceded by CFT)

Comment #711 - Posted by: Gunnar M/37/185/6'1" at January 26, 2009 7:31 AM

34/m/200

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

Comment #712 - Posted by: brewer at January 26, 2009 9:36 AM

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

Comment #713 - Posted by: Danny S at January 26, 2009 9:37 AM

27:55

Comment #714 - Posted by: t4r4o4y4 at January 26, 2009 1:54 PM

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!

Comment #715 - Posted by: R.Lee_Seattle at January 26, 2009 2:07 PM


14:35

the burpees are still a killer....

Comment #716 - Posted by: al deezy [31/m/145] at January 26, 2009 2:23 PM

m/190/6'3

as Rx'd...14:54

Comment #717 - Posted by: themken at January 26, 2009 3:24 PM

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

Mws will get after this in a few days.

Comment #718 - Posted by: mws at January 26, 2009 4:12 PM

CFWU x 3

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

Comment #719 - Posted by: Chris J (m/38/5'11/168) at January 26, 2009 5:26 PM

@thegym

19:49

Comment #720 - Posted by: stinker [26/m/160#] at January 26, 2009 5:33 PM

As Rx'ed 25 minutes.

Comment #721 - Posted by: Jefe Pelton at January 26, 2009 5:33 PM

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

Comment #722 - Posted by: stinker [26/m/160#] at January 26, 2009 5:34 PM

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

Comment #723 - Posted by: Alphakenny1 at January 26, 2009 8:01 PM

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

Comment #724 - Posted by: Alphakenny1 at January 26, 2009 8:02 PM

5'9", 180, m, 35 yoa

45 pound barbell Overhead walking lunges, 20 steps
21 Burpees

five rounds 22:30

Comment #725 - Posted by: RussEscondido at January 26, 2009 8:41 PM

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.

Comment #726 - Posted by: stefan at January 27, 2009 5:44 AM

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.

Comment #727 - Posted by: Church M/29/5'9/175 at January 27, 2009 7:01 AM

I did only 4 rounds in about 43 minutes.

Comment #728 - Posted by: Jross at January 27, 2009 9:23 AM

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

Comment #729 - Posted by: Melodia at January 27, 2009 9:52 AM

12:10 as rx'd


Murphy - 14:56 with 25#

Comment #730 - Posted by: Chris MacDonald (200/M/29/6'0") at January 27, 2009 10:12 AM

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

Comment #731 - Posted by: Doug at January 27, 2009 10:50 AM

25:05

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

Comment #732 - Posted by: alex at January 27, 2009 12:32 PM

as rx'd. 16 steps each round

TIME - 14:19

Comment #733 - Posted by: smithwick's at January 27, 2009 12:49 PM

20:15

Burpees suck

Comment #734 - Posted by: Brad 33/M/210/74" at January 27, 2009 5:59 PM

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

Comment #735 - Posted by: Xman at January 27, 2009 6:50 PM

18:49

Comment #736 - Posted by: Brandon C at January 27, 2009 7:43 PM

17:00

Comment #737 - Posted by: Spencer S at January 27, 2009 8:53 PM

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

Comment #738 - Posted by: chking at January 28, 2009 4:11 AM

16:51 I hate burpees

Comment #739 - Posted by: BB428 at January 28, 2009 4:21 AM

Carrie H:

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

30:22

Comment #740 - Posted by: headonkey at January 28, 2009 5:05 AM

subbed 20kg disc for barbell (no room):

18.22

Comment #741 - Posted by: Zeb G at January 28, 2009 7:35 AM

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

27 min.

Comment #742 - Posted by: Squirt at January 28, 2009 9:11 AM

as rx'd

15:10

35/m/6'2/195

Comment #743 - Posted by: Éric Lépine at January 28, 2009 9:25 AM

done at crossfit afterhours

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

Comment #744 - Posted by: dandny at January 28, 2009 11:06 AM

47/m/184
25:50

Comment #745 - Posted by: Zim at January 28, 2009 1:41 PM

27 yom 6'2" 160#

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

WOD as rx'd:

15:10

Comment #746 - Posted by: Skeletor at January 28, 2009 4:53 PM

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

m/23/150

Comment #747 - Posted by: CK at January 28, 2009 5:11 PM

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!!!

Comment #748 - Posted by: john20_arkansas at January 28, 2009 6:32 PM

30-m-171

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

regardless it took me 20:48

Comment #749 - Posted by: skichiiwa at January 28, 2009 7:31 PM

11:57

As Rxed

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

Comment #750 - Posted by: MTKFitness at January 28, 2009 7:54 PM

21:30

Comment #751 - Posted by: hkc m/26/5'6/155 at January 28, 2009 9:24 PM

F/28/170/56kg

As Rx'd

10:56min

Comment #752 - Posted by: Alenka at January 28, 2009 11:59 PM

13:57

good times as rx'd

Comment #753 - Posted by: jason_mackensie M/30/5'11"/180# at January 29, 2009 4:11 AM

13:25

good times as rx'd

Comment #754 - Posted by: jason_mackensie M/30/5'11"/180# at January 29, 2009 4:11 AM

13:35 - as rx'd

soaked...love it!

Comment #755 - Posted by: MikeyPaul - m/27/5.8/175 at January 29, 2009 8:49 AM

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

17:49

Comment #756 - Posted by: Alpha Jiggle at January 29, 2009 9:05 AM

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.


Comment #757 - Posted by: Karsk M 55 yo 5'9" 180lbs at January 29, 2009 10:08 AM

m/30/6'1/205

14:24 Rx'd

CF Games Burpees.

Comment #758 - Posted by: Brian PCF at January 29, 2009 12:11 PM

As rx'd 15:23

M/36/5'8/160

Comment #759 - Posted by: Barber36 at January 29, 2009 4:05 PM

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.

Comment #760 - Posted by: jrm at January 29, 2009 6:33 PM

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

Comment #761 - Posted by: RB at January 29, 2009 7:02 PM

Rx'd: 14:59

Comment #762 - Posted by: JLP at January 29, 2009 11:53 PM

As rx'd
20.47

Burpees suck!

Comment #763 - Posted by: CRAthens 37/M/603/190 at January 30, 2009 10:20 AM

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

Comment #764 - Posted by: Eirikeb at January 30, 2009 11:40 AM

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.

Comment #765 - Posted by: Jaime at January 30, 2009 7:08 PM

37/m/215

as rx'd 18.39

Comment #766 - Posted by: Gvan at January 30, 2009 7:49 PM

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

Comment #767 - Posted by: Kangsan at January 30, 2009 10:32 PM

35M180
FUN ;-)

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

35F124
~21 mins

Comment #768 - Posted by: jmcneal at January 31, 2009 3:06 PM

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

Comment #769 - Posted by: bcb373 at February 1, 2009 9:10 AM

27.36
25 dumbell
felt alot better with burpees than ever before

Comment #770 - Posted by: footdoc at February 2, 2009 7:03 AM

M 35/224

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

14:39

Comment #771 - Posted by: S.Seumae at February 2, 2009 11:12 AM

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.

Comment #772 - Posted by: Dr. Shawn at February 2, 2009 1:23 PM

13:51

This was miserable.

Comment #773 - Posted by: PatS at February 2, 2009 1:49 PM

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).

Comment #774 - Posted by: mws at February 2, 2009 4:52 PM

22:00

used 40lb curl bar

burpees sucked

Comment #775 - Posted by: Mykep00 at February 3, 2009 6:43 AM

M/21/6'0"/175

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

Comment #776 - Posted by: jbaile22 at February 3, 2009 10:24 AM

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

Comment #777 - Posted by: JonNYC - 40/M/170/5'11" xfit since 6/08 at February 3, 2009 1:02 PM

33 yom 210 lbs.

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

Comment #778 - Posted by: kgw at February 3, 2009 4:56 PM

16:30 as Rx'd.

Comment #779 - Posted by: john at February 4, 2009 7:07 AM

Est distance: 22 steps
16:32

Comment #780 - Posted by: Mischa 32 yom 145 lbs. at February 4, 2009 6:10 PM

15:06 Rx

Comment #781 - Posted by: john Sachs at February 4, 2009 9:53 PM

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

Comment #782 - Posted by: Meyer at February 16, 2009 6:28 PM

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

Comment #783 - Posted by: ac at February 18, 2009 5:26 PM

5Rds RX - 23:40

Comment #784 - Posted by: Greg/49/70"/205/3/17/08 at February 20, 2009 5:52 AM

12:24

nadia was my competition.

Comment #785 - Posted by: eric zientek at February 22, 2009 4:43 PM

at rx
14:45

Comment #786 - Posted by: mark m/24/74"/205# at February 24, 2009 6:05 PM

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

Comment #787 - Posted by: kcm at February 27, 2009 12:43 AM

m/28/170

as rx'd
16.24

Comment #788 - Posted by: ....4 minutes later at March 10, 2009 3:17 PM

M/31/6'/178

12'30" @rx

Comment #789 - Posted by: Razvan Mircea at March 18, 2009 8:09 PM

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

Comment #790 - Posted by: M DOG at April 14, 2009 11:44 AM

subbed 25 pound dumbbell thrusters, 15 reps for lunges

16:49

Comment #791 - Posted by: Manchild at May 16, 2009 6:47 PM

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

Comment #792 - Posted by: arobi at September 29, 2009 5:20 PM

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

Comment #793 - Posted by: arobi at September 29, 2009 5:22 PM

45lbs barbell overhead lunges 50 feet
21 burpees
%
5-Rounds
13:45
Could have done better.

Comment #794 - Posted by: Bilaal Broadway at June 21, 2010 12:17 AM

back in time to give the torn hands a rest...

11:34

13:35 prev when posted

Comment #795 - Posted by: MikeyPaul - M/30/5'8"/170 at January 17, 2012 7:37 PM
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