nice!

This will make Saturday fun. I will subbing SDLHP for rowing.

This sounds...fun.

3-2-1- GO!

Could have sworn we did something similar to this recently...but hey fun!

kill me now!

Painful last time. Ready this time.

Dan D.

www.CrossFitStickers.com

I am also pretty sure we did this a few months ago. However, I am going to Key West in a few days and wonder if anyone knows a good affliate down there.

Compare to should be 090215

Thanks guys!

NOTE TO EVERYONE:
True last posted date was February 15, 2009 (090215)

Knew it :)

my log shows that we did this feb 15...it'll be a good time anyways!

SDHPs for me as well...can't wait until I have access to a rower on a consistent basis.

Either way, should be a good one!

I LOVE this WOD!

Yesterday "Fran" and tomorrow this beauty AWESOME!!!! I Love MET-CONs

Big hugs to the FRAT!!!! You guys are the best

BTW Carlox my older brother will go to the SouthAmerica qualifiers un Perú GREAT for him i'm so proud but at the same time i feel sad because i really want to go but i can't

Boh hugs everybody

Damn it.We're not getting our rowers til Monday. Lokks like more SDHP's. Our 3000sq ft box in Woodland Hills CA is almost ready. Teamcrossfit

This workout sucked last time.

Interesting comments from Jimi (in the video) about how people 'game' Fight Gone Bad. Do you think this is legit in the true spirit of what Crossfit is about? I know the goal is max total reps in FGB, but are you really reaching your fitness potential if you "go light on the SDHP to save energy up for the box jumps"?? Maybe, when competing at a games type event, you should go softer on one to crank out your score on another, but then during a "practice" FGB (eg when it just gets posted as the WOD), you should just go all out on your bad moves? It seems that to achieve increased work capacity over broad time and modal (and now age!) domains, it would be better to attack your weaknesses in a workout this? Obviously, these two guys have massive scores on FGB, and it's not an attack on them, as many people, including myself, use that approach, but I'd love to hear what other people think.

How funny. I did this on Thursday; didn't want to do the CF Santa Clara WOD w/pullups since I still have a huge hole in my left palm, so I thought I'd do this one, which I missed in Feb. I obviously remember the exact details, because I did:

5 rounds:
500m row
15 burpees
400m run

Took 40:59. I was cursing after round 1.

When I got home I went back in the archives to look at how other people did in February, and discovered that it was THREE rounds (although with 21 burpees).

Sheesh.

Well, at least I didn't short myself.

Have fun! I'll be "running" a 10k tomorrow, the first in many years.. Thanks Jason for getting me out of the "comfort zone" :)

Anyone check out Josh's shoes in the video? Looks like a pair of Vibram Five Fingers. I just went out and bought some and they are awesome!

Tomorrow is my first Carb Load weekend on the Anabolic Diet... doing this workout ought to be interesting

Question: how many SDHP's would you sub for the 500m row, and what weight? Err

#19

50 @ 45#

Is there a substitute for rowing? I don't have anything for that.

been waiting for a wod like this since coming back. need to feel the pain.

aloha,

Jordan

16:02

YUCK

Matt_in-Oz - i go all out in FGB and leave nothing in the tank. would love to 'game' but don't see the point. improve your weakness - isn't that the name of the game?

24 M/ 205/ 5'10"

CrossFit Total:

Back Squat - 265 (new PR from 185)
Deadlift - 345 (new PR from 335)
Shoulder Press- 135 (should of done these before deadlift... was having too much fun)

THANKS COACH!!

I say just do a fight gone bad. I get more reps per round and the finish time is almost equal to their last round. I guess if you can't hit over 20 this would be a good workout to build strength.

#8 Thanks. Updated the post.

23 m/ 160/ 5'10"

haha yes, cant wait for tomorrow.

Man, this one kicked my butt last time, I did Fran recently and improved my times by 4:54 seconds, so I am hoping to see some big improvements on this one over last time, good luck everyone!

row,burpee,run?....uhhgggh,what did i do to deserve this.it will be hit,and hit hard,but that doesnt mean i gotta like it.

Ouch.

Three rounds for time:
10x 5kg dumbell curls (i don't have a rowing thing)
21 Burpees
Run 400 meters

23:16

totally smoked

yea jimi! nice job buddy, great comments at the end.

this is gona suck!!!!!! awesome

Normally I get pissed when people don't post their times, but these guys are so gorgeous! Thanks for the eyecandy!

Whats a good row sub?

local gym at Warhorse

22:20

#7 I was down their in 2006 and the gym on base wasn't half bad...

Really awful.
Running times not helped by the crowds of people and cars celebrating some festival at the local park, but I also really wasn't feeling it.

26'11", almost 4 minutes slower than last time.

F/33/62kg

41/m/176cm/71kg

3 rounds for time

50 SDHPs, 20kg Barbell
21 Burpees
40 Double unders

15:54 (last time 16:39)

I still do the DUs with intermediate jumps.

Marcus Luttrel is a better man than I.
I hope someone like me gets a hold of these bastards: http://www.chron.com/disp/story.mpl/headline/metro/6365427.html

m/54/5'10/170

20:23

m/43/74kg
Burgener+snatch wu
WOD as rx´d 19:49 PR
Iron-cross-training, soon there!

22.37
1.15 slower than last time...

This will help me work off the passover seders!

150 5'7.5" 34 yom

15:24
46lbs sdhp -shin to chin sub for rows
games standard burpees-body vert for jump

10 sec slower than last time-

done as usual at 6am on empty stomach
*i think i need more carbs in diet

M / 31 / 5'11 / 230

Sub 500m Row for 50 45lb SDHP...

17m17s

THERE IS A FAQ SECTION PEOPLE LOCATED IN THE TOP LEFT CORNER OF THE MAIN PAGE.

THERE ARE A LIST OF SUBS UNDER THE (SAY IT WITH ME) FAQ PAGE. YOU WILL FIND THE SUB FOR ROWING UNDER THE (SAY IT WITH ME) FAQ PAGE.

YES, I'M YELLING ACROSS THE INTERNET BECUASE PEOPLE DO NOT PAY ATTENTION TO DETAIL!!!!!!

as rx'd - 17:51 (PR)

compared to - 18:05 on 2/16/09

my esophagus (sp?) is melting away...lol

Doug B. = Tool

relax All Star

I shouldn't even post my times, looking at some of yours.
Burpees suck.

30:20

M/33/5'10"/165

As Rx'd:
20:01

Ok so i sucked...

50 SDHP subbed for rows
28:15

i hope so too Kirez

M/40yr/180/5'7"

26:40

Sub 50 SDHP for Row
Ran 500m vice 400m

How long is taking you people to row 500m? My rowing machine display doesn't work and I need some kind of approximation in terms of time. Muchas gracias in advance.

m/38/182/5'11"
17:15

f/35/135/5'2"
22:09

Two weeks into Crossfit! I'm so hooked on it I don't like the rest days!

M/29yr/231/74"

22:36

Sub 50 SDHP (1.5 pood) for row
Ran 500m vice 400m

#55

I am definitely not a great rower, but I can do it in about 1:50 consistently. I would think someone who was really solid with the metcons could do it in 1:30 or less for this type of workout.

Subbed

#45 SDHP for row

16:19 pr by :10

I haven't ran in years due to a bad back, but after burpees, I was looking forward to the break!

m/48/5'7"/170

As Rx'd 22:58

F/38/5'6"/140

sub 45# SDHP

24:51

M/41/5'11"/185

sub 45# SDHP

21:39

as rx'd 17:33
PR by 89 seconds

Good one!! Cant wait for tomorrow!!!

Good Workout!! cant wait for tomorrow's.

m/41/200/5'11"

warmup
60 jack
10 squat
5 back ext (roman chair)
5 situp (roman chair)
2 burpee

Did something to my shoulder/neck 'trapezius?' during press-day & then made it worse during CFT. Or maybe I just slept wrong. Either way, I did not want to do the SDHP and I don't have a rower, so I mixed it up a bit.

Sub:
3 sets
run 400M
21 burpee (felt fine on shoulders for some reason)
10 back extebstion (roman chair)
10 situp (roman chair)

1: 6:35
2: 14:35
3: 22:40 (total)

M/47/6'/184

At the beach, 3 rounds

400 meter ocean swim
21 Burpees in the sand
400 meter run
26:15

31/M/190

as rx'd

18:46 - almost 2 minutes better than last time and I only had 4 hours sleep

29/m/185lb

WOD as rx'd, time 16:38.

-OlliS

Thoughts and prayers to captn Richard Phillips and his family . You got balls bro!!! 3-2-1 GO!!!!

45# sdhp subbed for row.

19:32

sub for burpees?

22/M/165

18:55

as Rx'd

M/45 5'10"/202

23:15

smoked!!!

17:54
Sub'd 50 SDHP with 45 lbs for rowing (no rower) otherwise as Rx'd

M/34/190/6'2"

20:24 (first time) 6:50, 7:07; 6:27

Probably lost a minute or 2 due to broken treadmills and not getting them up to speed fast enough (I even tried to leave one on during the row/burpees).

17:42 made me wanna puke.

-Crossfit newbie

as rxd 21:36

Five seconds faster than last time (last time was on a treadmill right next to the rower). This time I had to go from row and burpees upstairs to downstairs and outside for the run so I lost some time in the transition.

That's just a lame excuse; G*d damn burpees to hell!

M/36/5'10"/183

Subbed 50 reps of SDHP for rowing for each round.

3 rounds:

18:26

Never Quit!

As RX'D

16m 43s

(Globo Gym got made when i moved the Rower closer to the Treadmills)

50 SDHP sub'd for rows. Some sub'd 50 box steps on 20" or 16" box for 400m run.

Cindy - 27:45 w/ 27# SDHP x 50
Holly - 24:03 w/ 30# SDHP x 50
Stacy - 34:04 w/ 35# SDHP x 50, w/ 50 box steps for run
Barnette - 27:37 w/44# SDHP x 50 w/ 50 box steps for run
Matt - 16:48 w/ 44# SDHP x 50

Jodi (F/30/112)

3 Rounds of:
500m row
21 burpees
50 lunges

Time: 18:58

Burpees were with strict pushups and had to step each foot in to avoid hip pain. I'm still nervous to run so I subbed lunges, however, I am going to start easing into running...tomorrow...LOL!

Rx'd 17:48
with a little extra; thought it was 25 burpees... lol oh well improved by 2:13 with 12 extra burpees

I love CrossFit!!!
Every

Everything just keeps getting better!!

As listed using a treadmill for the run
17:00

Sub 45# SDHP for rows
21 burpees
400m run

20:50

Subed row w/ 45 lb SDHP

14:58, I pushed it hard but I don't think my 400m run was correct. It was probably more around 300m

Non-Rx'd
500m Row = 60 reps on rower (meter broken)
400m run = 4 round trips Pottruck 4th floor.

17:33

m/30/5'10/205

As rx'd 20:53

I had to wait in between rounds for the rower to open up since we only have one to share between 3 people.

29/m/63kg

As Rx'd 15.57 PR

Followed by 30 muscle ups 7.20 PR

Followed by kettlebell Swings and push ups

30/30/20/20/10/10 time:4.15

No rower, Plus boxing gym was shut so could not get access to sub rowing with SDHP so off to the track for:

3 rounds of
400m run
21 burpees
20 bar dips

12:02

getting a little sick of not being able to complete the wods as requested and having to sub exercises.

Wow, I feel like a wuss, first time to hit this workout and after a 970 total yesterday I was feeling good. Not today.

Three Rounds:

Subbed 50X45lb bar SDHP
21 Burpees
400 Meter Run

32:11

31:30

16:48 as rxd
m 21 180 5'9"

17:34

25min
1:30 slower
nursing shldr

m/28/172

full of muscle milk and 5 hour energy shot... About threw up 3 times, worst performance in a while at 18:50

M/41/6'3"/229
as Rx'd. Used treadmill.
6:49
8.41
9.36
Total 26:21

CFWU- minus extensions
28:32

F/32/5'6"/177

puppy wod (2nd EVER)

5:28
4:17
4:21
14:07 total
used treadmill, inaccurate timing 1st round (ran >200m).
Felt great. Looking forward to wod #3 for me.

m/30/162

WOD done with 50lb kettlebell-50
Burpees-21
400m run

13:38-beat my last time by over a minute. 3-2-1-GO

HAPPY EASTER!

Had to turn it up and change it a little bit because I feel like a weakling lately.
Missed a week and a half and did a "get back into it" workout last two days.

As RX'd + 10 pullups per round

26:36.
I feel great, back into it. 12 more pounds to go till goal weight.

18/M/6''/202

No PR today! Waah! LOL

No rower had to sub SDHP 45lbs. (50) rep. each round

16:20

as rx'd 17:01

M/23/6'1/180

subbed 50 double unders for run cause of the downpour outside

3 rounds:
500m row
21 Burpees
50 DU's

14:32

Felt decent but a bit tired. DU's drove me crazy in the first round because I could not get a rythm down. Other than that did ok.

Can someone help me figure out why it is taking me so long to complete the rowing part? How long should it typically take to row 500 meters? It took me forever.

As Rx'd

28:27

subbed 50x45# SDHP for rows
20:50

Subbed 50 SDHP with 45lbs. for rows. Run on treadmill. 22:06.

as RX'd
17:11
Great workout.....

50 SDHP
21 Burpees
400 M Run

3 Rounds

19:45

as rx'd

20:59

as rxd
20:59

M/184/24

As Rx'd:
16:49 (PR)

as RX'd: 19:29

As rx'd.

Time 15:54.

M/19/5'11"/170lbs

Scaled to
10 SDHP 95#
10 Burpees
400meter run
Developed a nasty headache middle of round 2, decided at the end of round to call it quits. Also did some handstand work, removed a book today!

28:28
previous 29:01

M/39/150

46/182

18:00 as Rx'ed.

First time for this one so went in hoping for a sub 18. I must have dogged it on the middle round because just as I got back to the rower, it shut off. Took about 10 seconds to get it up and ready to go. Next time, no >4 minute rounds.

500m row (level 7) - rounds 1 and 3
50 SDHP 45# - round 2
21 burpees
1/4 treadmill run 1% incline
28:08

18:50 as Rx'ed .. first time.

had to use a treadmill for the run, so it was probably a little slower than I would have been on a track.

21:30

M/38/195

Wow! You all are seriously impressive. I, on the other hand, have a lot of work to do. Did a little over half...was tasting breakfast, still shaking 45 minutes later. Feeling very humble.

m/30/185/75"

20:45

CFWUx3

as rx'd: 16:42 Thought for sure I might die..but here I am!

16:28

PR and I think the run was a little longer than 400m!!

Happy Easter weekend everyone and enjoy the WOD!

46/M/6'/185

TIME: 19 MIN. FLAT AS RX'D

500M ROW
BURPEES CHEST TO FLOOR AND JUMP
400M RUN

I WILL BE SNOW BOARDING IN UTAH FOR THE NEXT WEEK!! SEE YA.

HANDS IN MY POCKETS

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

I'm in the Sticks at my mother in law's house and have not Wt Room. Thank you Lord for a Workout i can Do without weights. I LOVE CROSSFIT!!!
I had to SUB 400 meter run for ROW.
Still a beast!! 15:46 Hurt Pretty good

I'm in the Sticks at my mother in law's house and have not Wt Room. Thank you Lord for a Workout i can Do without weights. I LOVE CROSSFIT!!!
I had to SUB 400 meter run for ROW.
Still a beast!! 15:46 Hurt Pretty good
www.crossfitcookeville.com

first day. completed warm up. first round. puked. now i have a goal

got a C2 just 2 days ago and a rowing WOD comes up, yes!:)
as RX'd(woot!) = 22:02
had some treadmill issues.. pushing for around/sub 20 next time.

19:07 Westview Rec.

ok, i got a question for the paleo/zone freaks out there. Is corn considered a vegetable or a grain? I know it turned up with agriculture, but it's not like it has to be milled or anything to be eaten, so thus my question. Can I eat it or no? This could be dissappointing being from Iowa, but I'm willing to take the risk to get the question right.

Grab the Kool Aid and GET SOME!

25:45

Rows with damper 4
Burpees with clap overhead
Runs on 1% incline treadmill

Rows felt great, burpees really hurt today, and runs were okay.

M/27/5'8"/173

3 Rounds
50 - 45 SDHP
21 - Burpees
400M Run

17:06

Had some people, including Playoff Beard, push me today! I needed it during this one..!

m/24/6.1/197

rx'd 17:32

Last time: 17:09

I should have looked up my time, I could have pushed myself to beat it if I knew what I was shooting for.

Ok, so before i get an earful, i joined Golds Gym. I needed a gym, i just got back from VA on active duty, anyways they don't have a row machine for todays WOD. How can i sub the row part of the workout?

Thanks guys.

james

24:33

F/50/5'6"/135
17:42

M/50/5'11"/173
17:17

The rower at our gym is not a Concept 2, so I'm not sure if the times are a good comparison to everyone else. But, we both PR'ed and are happy about it.

crossfit total from yesterday as rx'd 645, gonna do this wod in about an hour

Vic
M/37/150 20:15

Deb
F/38/130 21:45

Ran on a treadmill, had to wait for it to ramp up to speed. My wife did awesome with this workout.

3rd:
800m run
21 Burpees
= 17:17

m/5'3"/160/29

17:26 (pr)

last time 17:56

Felt real good, somehow this was the wod to pull me out of my little slump and rut I hit this last week.

rookie--killer time, man

playoffbeard--rocked it, dude!

eric gohl--get it man, gotta beat me this time.

s'more--get some and what is your double-under/burpee wod that you do? My gym is closed tomorrow, so I have to come up with something to do in case the wod is a gym wod tomorrow.

As Rx.

26:13 PR by 20 seconds.

# 47
One of the reasons people who are new to cross fit, like myself, really take to the program is that the crossfit community is very supportive, and encouraging. Let's not forget that everyone needs a little help at one point or another, as I am sure you did when you first started. If I wanted to hear elitest comments directed at someone who is just trying to learn and better themselve, I'd go down to the local rock climbing wall, and watch the experienced climbers bag on the newbies. Not cool.

as RX'd 15:07

not bad. PR... coulda ran a little harder.

M/33/185

12:28
As Rx'd except subbed 50 lb SDHP for rowing this was a gasser very tough new PR by 1:17!!! Great job today guys love it!!

correction. not RX'd.

SDHP sub 50x45lb bar.
400 meters
21 burpees

15:07

bw 165

subbed sdhp for rows

14:39

Since my Globo does not have a rower, I decided to be a guest at a buds Globo which did. This became my first WOD using a rower and the second time on a C2 since my L1 cert....Lets just say this became a bag of suck real fast!!!!

As rx'd
25:14

m/42/165/6'

subbed sdhp (45lb x50 per round): 15:32 last time: 11:47

f/33/138/5'6"

subbed sdhp (30x20)
10 burpees
200m run
17:52 last time: 29:52

This is my first post on the site. I have been doing crossfit for about 3.5 months now and I am hooked. I have been nothing but amazed at this program. BIG Props to trainers Brendan Gilliam and AllisonNYC. I cant give them enough praise. I started in mediocre shape at 5'9 151 lbs. Three months and about 60 gallons of Milk later I am 162 lbs (most if not all muscle gain). I have been following the program religiously since the end of december. My crossfit total went from 580 (january 24th) to 735 (april 10th). Crossfit rocks.

My time today was 19:11 (with a 16 lb weight vest).

as rx'd 20:33

C: At home so we went to Hudson Valley Crossfit for the day. My first trip to an affiliate, AWESOME time,cool gym, thanks a lot to greg and his crew. Warmed up with:

5 Rds for time:
10 Wallball
10 1.5 pood KB swing
10 Ring Dips

12:15

Ring dips were really questionable ROM, but this was my first time ever on rings, first time with wallball and 1st time with kettlebells so SWEET.

Then, CFT:
Squat:335 Press: 135 DL: 345 Total: 820

Did the 10RM CFT last night so kind of weak but ok. Previous CFT PR: 875

@49

Did I strike a nerve with you because you're one of the ones that doesn't take the time to look up crap for yourself?

Tool my arse sunshine!

400m jog
21:09- sub'd SDHPs for rows
1min slower than last time but first time doing any sort of DL's or burpees since back injury- still a little cautious
SWOD: 21,12,10 chinups; bar power snatches

no wod today for me, need to work on my run time for a PFT this weekend. ran a 5K 21:05. Semper Fi

As RX'd

21:49

21/M/165lbs/6'0"

43yom / 148

15:27 as rx'd

17 seconds faster than last time.

F_32-118
Sdhp instead of row
22:26

25/m/5'11"/177
Sub SDHP
22:12
Dragging this whole week.

M/230/22/6'3''
16:20

21:04.

Sub'd SDHP for row. Had to go b/w buildings for run and SDHP. Burpee's sucked. Did all runs at 10 and 11 for last half of last run. Broke up all SDHP sets. Could have dug a little deeper probably, but was trying not to pass out. Good freaking work out.

Doug B.
It's obvious that you think very highly of yourself. My guess is that you were the fit lazy cheesy poof eating video game playing kid, who finally got off his ass... worked out, and now has some semblance of an athletic build. Still no reason to bag on someone who was just asking for help.

18 mins

cfwu x 3

33:00

As Rx'd

17:47

Focused on my baby to get me through this one...intense! Tough one right after CFT.

We did this one at CF-Milwaukee today...

19:53 as rx'd

happy birthday Troy!

Wanted to see if my shoulder would tolerate some pullups.

"Lucy"

400 m run
5 pullups
10 burpees

5 rounds

19:13

Happy Easter everyone!

25/m/5'11"/205ish
17:08 rx'd. Rows 1:37, 1:42, 1:47, burpees 7-7-7 each round. 30 seconds better than last time.

had to sub Rows for 45# SDLHP and treadmill at 2% grade for runs. Just kept the tread on while doing SDLHPs and burpees. 18:18

Then I went and checked out the video of Sandy Hoover on Todd and Boz in the CF Journal. I had to go back up to the gym and do the 21-15-9 SDLHP/OHS Wod. Used 95# for both SDLHP and OHS. Great WOD. 7:37

M/29/6'4"/199

As Rx'd

16:44

18:04 As Rx'ed (1-arm row, burpee sprawl chest to deck and target 8" above reach)

Cookie 18:53

No row sub with SDHP 45lbs (50 each round)

otherwise as Rx'd 17:47

good times...Happy Easter

M/27/6'/210

3 Rounds
50 - 45 SDHP
15 - Burpees
400M Run

24:55

As rx'd: 22:20

M/49/151/1-1-06

"Sean's Farewell" at CF Cleveland.

Partner WOD
Run 1 mile
100 Burpee PU
200 Abmat Sit-ups
300 Squats

17:39 with Dave

Good team! Dave did the run and I started on the BW exercises. We did it "Cindy" style, came in first (wimpy burpees from bingo, however, because of shoulder).

Mark from Indy...good to meet you, Brother. Don't be a stranger here.

Sean and Jessie...best of luck to you both!

21.44

50 SDLHP for rows, I bought a 20kg (44lb) kettlebell just for rowing subs and its WAY more comfortable on the body than leaning forward and knocking a bar up and down over the knees. I highly recommend it. Especially following a deadlift day ;)

All else as Rx'd. 22:04

23 min. First time ever rowing and doing burpees.

M / 34 / 177 / 5'11"

17:11

25:12 As Rx'd

First ever WOD after trolling the site for a few weeks. I had thought I was in pretty good shape, but this was some kinda reality check haha. Can't wait for tomorrow's!

19:09 GROSS!

3 months CFn and it finally got me today,,,old pukey was true to form-----finished WOD as RXd in 18:00 then preceeded to hit every and all garbage cans in the police gym not once but twice for a total of 4 cans, accuracy was limited due to ab workout while puking!!!!!!!!!! needless to say total body workout inside and out GET SOME!

18:55
sub 50 45lb SDHP for row

#127 Terrill,

Welcome to Crossfit! Stick with it and you'll see some amazing results in your fitness and ability to push yourself through some tough stuff.

20:33

m/42/5'5"/165

As Rx

18:15

that awesomely sucked

WU 500 meter row
WOD
23:52

M/24/160#/5'7"

So I didn't have a rowing machine so my WOD turned into this

3 rnds for time:
50 SDHP
21 Burpees
50 SDHP (can't run due to ankle and can't row)

1st Round "as Rx'd"
Rounds 2-3: Scaled to 25 SDHP instead of 50

Total time: 28:33
Previous time: about 21 minutes but as rx'd (which I think would have been easier)

17:22 as rx'd

Really pleased about unbroken burpees.

34/F/125

25:45

painful!

32/m/160

cfwu x2

subbed 50 reps of 45# sdlhps

27:27, 1st time doing this wod.

Did Australia qualifiers workout #1 at 10 am this morning.

5 rounds
10 clean and jerk 135#
15 ring dips
20 kb swing 24kg
6:07

Loved it. Really good WOD. Doing workout #2 at 5 pm. Don't think I'll be doing any sand dune runs tomorrow though. :)

m/21/6'/165

sub'd sumo-dl high-pulls (50 w/ 45lb bar)

21 burpees

400 m run

three rounds for time = 18:23

Warm-up: 15 min bike, CFWU x 3

WOD: As rx'd: 21:32

Last time this came around,I did it in 22:19 and did not do the CFWU. All in all, 1 47 sec gain is pretty good I think.

M/39/6'1"/245

Been doing CF for three weeks - 36/father of 6/5'10/225 - 39:50

Burpees were killers. 50SDHP, 2min on stairs for run.

CF is helping me get back into shape and be there for my kids.

Holy crap that was hard.. ive only been doing crossfit since monday so im hoping to improve my scores later but i did this one in 17:50.

P.S. I live in Ames, IA and go to iowa state, i just saw that there is a "crossfit ames" and i was wondering if anyone is in that and where is it exackly?

M/30/70"/190

as rx'd = 17:19

38m/6/183

as rx'd

17:21

SDHP for C2

17:50

22 minutes even

29m/5'11/185

Hell of a workout...Near feinted at end

26:30 Movin' on up!!

m/27/191/6'

Subbed 45lb SDLHP x 50 for rows

Time= 13:49

m/27/191/6'

Subbed 45lb SDLHP x 50 for rows

Time= 13:49

30/m/198

18:39 as rx'd.

Subbed 30-lb DB swings x50 for row.

Got 18:22 today, PR by 12 seconds.

I hate burpees.

Forgot to look at the clock when I finished but it was about 22 minutes with the following subs:

Round 1:2'10" high knee run-in-place/52 SDHP/28 burpees
Round 2: 2'20" high knee run-in-place/50 SDHP/22 burpees
Round 3: 2'30" high knee run-in-place/52 SDHP/28 burpees

A LOT HARDER THAN I HAD FIGURED IT WOULD BE!!

Stephen M/25/135/5'9"

As RXd

Warm-up
15 air squats
200 meter row 50.7 32 spm
10 push-ups
.25 mile jog on treadmill 2:32

Time: 19:03.84
Damper on 4
Treadmill at 2% incline
Did this last 2-16-2009 with time of 19:34.

Ran a mile early in the morning with dog.

m/35/155

50 sdhp
21 burpees
400 m run
13:38

As RX'd, 21:40. M/22/170.

WOD
20:37

last time 21:21

burpees are amazing adn hard, my first time doing them, my time 31 min

When life gets tough, look for love....within, without and in-between....I will get through this and I will keep going....because fear is lonely.

We have to try....because until we do, we haven't lived.

It is in God's hands now.

Thank you for holding this space to post, everyone. Thank you for giving it your all.

Love

20 min

Awesome!! As a recruiter I don't get to do as much as I want. 10:57.

32/m/#230
as rx'd 18:40

Ok I'm an idiot. Wrong day! April 6 WOD!

17:00 rx'd

Almost as RX'd:

Three rounds for time of:
50 SDHP(30#)
21 Burpees
Run 400 meters

20:43

As Rx'd, (1.5% inc treadmill):
17:36 (PR by 34 seconds)

Stupid shoelace came untied even though i double knotted both! Would have had nearly an entire minute PR! Oh well next time, progress is progress!

Coach please give us a WOD that doesn't require equipment tomorrow! My gym is closed :( Soon enough I'll have all my equipment...

This kicked my @$$...

Subbed 45# SDHP for rows...

First time doing real burpees with a full pushup..

35 mins 18 seconds...

Ugh

CFWU x 3 Std,

21:06, 15ish seconds less than last time, still difficult, the burpees kill me. Good form on the burpees though.

I didn't post last time but it was mid 20's. My goal was sub 20....
So close! 20:06
Running after burpees=hell! Lol! Definitely can improve on the runs and work on going unbroken on the burpees, after the first round that was just not possible for me!
Can't wait to see what tomorrow brings!!
Good luck to all those who have just begun!

how many SDLHP would count towards 500 meters rowing? and that is with a 45 barbell correct?

50 for 500 meter - 45# men-35# women -info is also in FAQ section along with TONS of useful resources
Stephen

18:17
Tremendous gains after only one week of Paleo+quantity. I just had so much more drive. Going to the Great Basin games next week. Hope to see you all there.. only spectating though:(

15:57

sdhp 45lbs 50 reps for row
rest as rxed

M/25/6'1/175

As rx'd:

19.30

Awesome effor today. Beat my previous time by 2.30. Maintained strong pace on row; pushed through burpees; and kept treadmill at 9.5 on 1% incline on run. Had to lie down for about 5 min. afterwards.

m/20/162/5'9"

subbed 50 sdhp's and .25 mile run on treadmill

22:33

you all are making me look bad!

24/m/177

as rx'd: 16:10
Pr by 36 sec

23:32. Slow time is my own fault, for doing the burpees with a strict, slow pushup-style descent.

cfwu x2

17:52 as rx'd

Burpees chest and thighs to floor, clap overhead with jump. 30 seconds slower than 2/15/09

rain again, but at least it ain't snow.

subbed 500 stairs for 400m runs:

30:42

18:37 as rx'd ran on a treadmill, that slowed me down considerably having to restart it each time at the globo

I don't have access to a rowing machine, any suggestions on a substitute?

Thanks!

As rx'd with treadmill at 1.0 incline: 16:50

My first WOD involving burpees,I went into it thinking they would be the easy part. How wrong of me!

22:41 as rx'd first day back in a few months

18:33

13:56 rx'd
pr by 1m10sec

As rx'd 17:49

m/35/5'8/149

WOD 3rds for time
50 SDHP
21 Burpees
400m run
15:42 all done outside. What a beautful day it is!!

as rx'd except subbed 50 45lb sumo's for rowing
18:48 pr

#216 Eric Gohl

I'm with you on that one man, I'm hoping for a wod that requires little to no equipment, my gym is closed tommorrow to.

CrossFit Warm Up

W.O.D.
as rx'd in 18:10

As Rx: 20:53

subbed 50 sdhp with 45lbs

13:45

22:22
(68,54), (5,5)

17:54 as rx'd

13:04
3 rds
50 High pulls
21 Push-ups
Run 400 meters
No burpees with back injury

49/M/165
subbed 50x45# SDHP for rows
27:46

As Rx'd with 8# weight vest

20:10

Tried to keep the rowing below 2:20 pace.

20:10 rx'd @ home

18:32

As rx'd:

19:46

48/male/6'/199/week 22 CF/ week 2 Recon Ron

used the SDHP 50 x 45 lb. sub .... 24:11

SDHP instead of rows with womens weight 30# seemed too easy, next time using 45#.
15:56
I think I am doing burpees wrong. I have watched the vids and it seems like the speed burpee version is so much easier - just chuck yourself down and don't bother with the push up part. next time I will slow down and do real push up burpees. Whats the consensus on this? Go slower and focus more on real push ups? or chuck your bod down and get back up afap?

Carlox and i create a WOD s bad a$$ workout an evil workout

I CHALLENGE every ELITE crossfitter (Khalipa, Pat barber, Pat sherwood, Speal, OPT...ALL the big names) and all the crossfitters who want to hit a great challenge

"the Ecuadorian Destroyer"

10 to 1 and 20 to 11 (10 rounds total)

10 kb swings 2 pood
20 double unders
10 cleans 135 pounds
20 burpees
10 handstand push-ups
20 box jumps 24"

RULES: *swings have to end overhead *just continuos double unders count *cleans can be power clean or squat clean any how from floor to shoulders *burpees are chest to floor and JUMP *handstands push-ups are forehead to floor to full extension *box jumps have to terminate total stand up (over the box i mean)

You monsters hace to do it in a range of time 30-25 or LESS!!!

We are waiting for your times this is an intersting wod big hugs to everybody FRAT RULES!!!

First time doing CrossFit wod: subbed sdhp for row: 27:58

16:23 (PR by 32 secs)

This was not so good for me. Hung-over on 3 hours of sleep....BUT a PR is PR -I'll take!

CFWUx2x15

hate these subs but gym logistics dictated it

subbed 50 SDHP (45-lb) for 500m row
subbed 30 doubleunders for 400m run

6:17/8:17/8:00 = 22:36 total

17:33 (subbed 21 95lb SDLHP for row)

As rx'd:

15:35

***kinda FRAT post***

#23 Rookie
Killer time man, I want to be in the 16's so bad and my goal is sub 15 eventually...I'll be chasing you there!

#132 Holmer
Man I wish I had a cheering section haha! All i get is a "Eric don't kill yourself here" or a "are you okay??". You beat me fair and square and i'm jealous!

#140 fat tony
Dang it!!! 10 seconds!! I blame it on the damn shoelaces lol. I'm glad to hear you're out of your slump! You got your momentum back, now keep on letting it build. Also remember you posted about coming to the Midwest Qualifiers for support and fun times. It'd be awesome to see you there and I can't begin to tell ya how much i'd appreciate (and need) it lol.

#169 Herm
You continue to not make sense and seemingly defy the laws of physics. You probably row a faster 500m 1-armed than i do with 2 lol. You're a beast!

#239 John
I brought my jump rope and rings home with me just in case. The weather will be at least decent enough that i'll be able to go to the park and set stuff up and be able to do pull ups, but beyond that...not so much. Worst comes to worst I'll probably take an early rest day and double up come tuesday or some screwy plan like that. We'll just have to wait and see what it is! *fingers crossed*

forgot I had to row (huh!)
otherwise 15:19.17

I still don't have a rower, so once again:

3 rounds:
10 thrusters @ 135#
21 burpees
run 400m

Time- 13:20

* first round of thrusters unbroken, second and third round 5/5.
* first round of burpees unbroken.

I'm new to crossfit but already loving it. Found this very challenging but was happy to complete it properly using the SDHP

50 SDHP using 12kg kettlebell
21 Burpees
400 M Run

x3 Rounds = 31minutes (it's a start)

Hello to all you Crossfitters from the UK!

#253 s'more
That WOD looks like fun, in the worst way possible haha. Is that what you did today or did you hit the Mainsite WOD? I'm looking for your times here!
Also read that your brother is qualifying over there. That's awesome! I wish you could join him, i know you'd dominate and make it. Next year is a MUST!
I might steal and tweak your Ecuadorian Destroyer for one of my CF classes on Monday morning if you don't mind. I'll just have to make it a bit easier for those poor souls haha.

Herm, Fat Tony, Eric Gohl, Fit Mom: You guys all beat me today! Not by much though, keep it up!

Can I blame my defeat on the slight hangover I had to battle this morning? I didn't think so ;-)

Never Quit!

M/33/193/6'

as Rx'd 22:57-had puke bucket ready after round 2.

Did yesterday's wod before this one.
110 shouler press
275 dead lift
245 squat (f) did 2 to 45/55 degrees

4th day of crossfit WODs

20:05

burpees killed me...

29yom/6'0"/195lbs

Can anyone help me: on killer cardio wod days like today it takes me at least several hours and sometimes almost all day to recover. I'm trying to rehydrate but I just feel totally spent the entire day. It causes me to struggle sometimes in my work which for me (self-employed) is very bad. Any ideas? (I'm already focusing on eating better, so that's not it, the only thing i can think of is I always do my wods first thing in a.m. before eating and maybe that's the problem?)

SDHP sub

18:57

Hi Eric Gohl i did that monster training brother i'm helping and sparring he will go to the qualifiers un Perú i'm SO sad i can't go >=.(.. So i hit it to make some preasure Eric this WOD is great to train your endurance try it brother you'll love it

42M/175#

As rx'd: 22:30

Burpees killed my time...as usual...

As Rx'd - 18:57

Should have went harder on the run.

24:17

subbed 50 sdlhp

I remember this workout clearly - I spent all day anticipating my first meeting with Pukie, I even pulled the trash can right next to the treadmill to minimize the inevitable mess. Ended up hitting a good rhythm and not needing it, but the fear lived on. Today I spent a good 10 mins staring down the 45lb barbell and spot on the floor I'd reserved for my burpees before finally pressing start.

Subbed 50x45lb SDHP for rows, otherwise as rx'd:
16:38 PR by :32

Time to go stuff Easter eggs. Looking forward to a jump-laden WOD tomorrow :)

Sluggish today-as Rx'd-about 26 minutes.

27:55 as rx'd

18:12. I'm horrible at burpees.

m/24/5'6"/160

3 x
45-50# sdhp
21-burpee
400-run

14:25

And I'm fasting since sundown yesterday...whew!

25:32 Outside. Last time - 25:25 on treadmill.

19:33
My three least favorite exercies!
Rx'ed

BTW. . .Cheat Day! so far. . .3 dooughnuts, 2 chipotle burritos (in one sitting), two cokes, one monster energy drink, one ben and jerrys, and a whole bunch of candy. . .

M/40/6'0"/155

in the front yard with runs down the block

45lb db SDHP

20:13

Last time on the erg 18:46 so a little slower. The good news is that my travel should be slowing down for a few months and I'll be able to go to the gym more.

19:19
Had to go across gym and upstairs to do burpees and run, lost approx 2 minutes transitioning between stations. Need to get a concept 2.

20:48, pitiful time today, no energy or motivation. haven't eaten well and not hydrated this last week.

Subbed 400m row for the 400m run.

19:54

I suck at burpees! Nearly met Pukie on the last 400m segment trying to make sure I came in under 20:00.

M/25/6'0"/200

rx'd 19:22 should have pushed harder

Rx'd @ 20:08.

Was breathing through my mouth after the first row. It felt like I was swallowing blood for the rest of the WOD. Good times though, this is one of my fav's.

M/30/150

17:30

What better way to get back into crossfit than to do a truckload of burpees! Good times!

M/34/225

Puppy: 15:48

Wow. I thought the workout looked easy...until I did it. Burpees kill.

m/28/6'1"/215

21:13

felt slow could have done better...no energy today.

28 male 5'11" 225

24:20

(400m done on treadmill @ 7.5mph)

Day #2 of Crossfit. Destroyed and loving it.

F/30/5'6"/130
18:06

17:55

Wow...beat me down!

Had to run upstairs to get to the indoor track..wind was murder today, so there was no running outside.

24:18

aloha,

Jordan

18:17
w/ 400's on the treadmill. 37 sec faster than last time. still not where I want to be. will shoot for sub 18 min next time.

WOD as rx'd,
16.30.
before ,2 hrs of snatch practice,been watching the European Weightlifting championships on tv,amazing performances.need to practice more !

good stuff, pushed at the end, felt dead
best 18:06 of the day

Thought I could do this with some simple substitutions, (row, pushups and run on elliptical) but near the end of round one felt some pain in my heel so rather than continuing to agricate it called it quits. Disappointing to say the least. But I want this to heal!

The one round took 6:36.

Wow...

First completed week of crossfit and holy crap!!!!

Surprise to me, but toughest of all was the blurpees.

as rx'd
ran outside of station 2
18' 17"

-sub'd 50 SDHP for 500M row
-400M run on treadmill at 1.0 incline
18:58(PR by 1:54)

First time on this one. Came after a late night playing $.25 ante poker with buddies. Ate too much pizza and other junk. Ugh!
Did the WOD as rx'd. 22.55, not great but got through it. Ironically my Pukie the Clown CrossFit t-shirt arrived in the mail right as I finished. Lol.

M/31/185/5'10"
as rx'd:
18:20

sub SDHP for row 45#. 16:40

Sub SDHP 30#. 17:40

As Rx'd 19:15

28.26

CFWUx3 (Pistols in lieu of OHS)

As Rx'd: 23:47

Wasted a lot of time running upstairs to the track, but the running machines were packed and the gym frowns on hauling the rowers upstairs - go figure.

cfwux2
burgwux2

last time 22:48
this time 22:23 (pr 25s)

sub'd 50 SDHP for 500m row
burpees broken 7-5-2-3-4
7-4-3-3-3-1
7-4-3-3-4

ulitmate goal burpees unbroken at least one set

31/F/5'8/150#'s
20:12 as rx'd. Hoping I could have done a little better had someone been beside me. Nothing sucked worse for me than the run! Yay burpees!

Subbed SDLHP for Rows:

23:49

Dragging ass today.

as rx'd

military burpees

18:37

23:33

26:37 50 45# sdlhp

20:37 as rx, run on treadmill

M/43/185/5'9"
3 rounds
50 SDLHPs 45#
21 Burpees
500M Row
20:50

M/26/75'/213

As Rx'd

19:47

as rx'd using a treadmill
23:13 - harder than I expected.

F/41/130

25:12 rx'd

runs on treadmill

19:21

As Rx'd. Ran on Treadmill.

M/28/5'10"/165

As Rx'd
15:40

As rx'd 17:52
2 minutes slower than last time but last time was with sdhp sub.
Biggest area to improve on is burpees. All unbroken but I need to go faster. Runs were on tread at least 9.0.

F/27/111

sub 50 35# sdhp

23:23

23m/6"/175lbs

16:32 rx'd First time with this WOD Xfit day 48

burpes killed my time :D

Slightly longer than RX'd. Had to run about 420m instead of 400 m due to gym setup. (3 laps vs. 2.8 laps for 400m)

16:16. PR by 24 s. Chalk it up to good burpees.

as rx'ed
17:39 new pr, improved over 5 minutes from last time!

3 rounds:

500m row (subbed the row for 50 SDHPs, 45lbs)
21 Burpees
400m run (treadmill)

Time: 23:52

38M/5'10"/167#

Warm-up: CFWU 2x15.

As Rx: 19:33.

Cool-down: PNF of hamstrings; foam roll.

New PR by 0:39. Runs on outside road course. 41F. Wind chill 34F.

3 rounds for time

500 meter row
21 burpees
21 24" box jumps

20:02

25/m/168

did a different wod today.

3 rds for time of:
10 C&J @ 135#
15 ring dips
20 kb swings @ 55#

7:49

subbed 50 x 45# SDHP for 500m row
run was out and back, top of "First Rise"

18:18

F/22/5'6"/135

CFT

Back Squat: 225/235/240(PR by 15)
Press: 80/85/90(PR by 5)
Deadlift: 240/245/250 (same~PR by 12)
Total: 580

Hell yeah!

M/33/6'0"/182

sub SDHP 45lb x 50

17:45

First time for this WOD. I think I could have pushed a little more on SDHP! Still love it!

M/33/6'0"/182

sub SDHP 45lb x 50

17:45

First time for this WOD. I think I could have pushed a little more on SDHP! Still love it!

18:00

My third day doing CrossFit. I hope do get better.

WOD as prescribed, time = 16:55.

m/24/5'11"/155
22:06

Logged with 21-15-9
http://www.21-15-9.com/users/10/calendar/4/11/2009#workout_321

33/M/6'00/183

18:22 (pr)

As Rx'ed 20:35

subbed 50 45# SDLHP for rows

2nd time doing this WOD
6:28
10:43
11:38
Total 28:50 Burpees really stink

Much faster than last time.

SHDP Sub for Row.

Felt Slow today...18:20.
Felt out of shape and sloppy. Was dying on my 400m runs which aren't usually an issue.

As Rx'd
26:15

22:40 with ragdoll burpees.

I have just been getting back into crossfit after a long time away...this is my first metcon in a while and it destroyed me. It looked simple, but the burpees were a mess. The ragdoll burpee is when you look like you have no control over your limbs and you sorta flop more than jump.

22:34 w/SDHP's. I got worked.

30m/156/70"

CFSB shoulder press 5x3
115,125(4)
95 x 14

400m row
15 burpees
400m run
13:20 (pr)

M/23/6'1"/225

As rx'd:

21:23

Was totally sucking wind through the 2nd and third rounds. Definitely the kind of workout my well-rested, over-flabby midsection needed.

Nice workout! cant wait for tomorrow!!

M/34/173

50 SDHP @ 45lbs
21 Burpees
400m Run

Round 1: 6:01
Round 2: 6:39
Round 3: 6:50
(plus walk from gym to backdoor of office each round)

Total: 21:05

Did CrossFit Total prior to WOD:

Subbed SDLHP for rows. Otherwise, as Rx'd:
15:03

loved it last time, ready for more fun this time!!

Setting: Beacon Heights Elementary School field, elevation 4600 ft.

Weather: Driving rain

Results: 17:25

Again, for the record, I hate burpees! This WOD was killer on the legs. I haven't felt as bad running since I did Murph back in March!

First round unbroken for all. Second and third, did 20-15-15 on SDHPs and 7-7-7 on burpees.

27:39

21.34. no rower...sub ~400m run

did crossfit football wod
We Need One Score.
Do as many rounds as possible in 3 minutes. Take a 1 minute rest. Complete 5 times.

3 Power Cleans 155 lbs
6 Push Ups
9 Knees-To-Elbows

14 rounds total 2 in first 3 in the rest.

Sick and twisted WOD !!!!

Time - 25:23.8

I hated Burpess before and I hate them even more now. Last 100m of last run was spent dry heaving my appreciation for Pukie.

#13 s'more ~ That's great your brother is heading to the qualifiers in Peru...he'll have you in his back pocket, carrying his biggest fan!

CFWUx3

3 Rounds for time
Row 500m ~ damper on 6
21 Burpees ~ these just plain suck!
Run 400m ~ outside on CFP's hills...

24:27 PR by 4:32 from 2/16/09

Better, stronger, faster every day ~ Thank you CF!

Happy Easter!

F58/137/5'2"(almost)

#264 Playoff Beard~ It was brutal and fun! See you posting tomorrow my friend. And, I'll cut you a little slack for the hangover...I had a sugar hangover from jelly bean overload!

#130 Sailor Erin: I believe corn is one of those "use in moderation" veggies in Zone- Personally, I don't eat corn....I save the "BAD carbs" for a free meal with bread and/or dessert/few cocktails!

Mark 20:04

F/27/5'0"/108
As Rx'd
23:45
Brutal after working 12 hours today. Finished just in time for the gym to close.

26/6'2/205

2 rnds:
15:34, tapped out after two. I suck, I know. NO motivation today.

25m/68"/200

18:17
3 rds
2pood KB SDHP
21 Burpees
500m Run

Fitmom's mom you are an angel and you are right i'm Carlox bigger fan i love my brother he is a father to me i always tell and show him how honored i feel to be his brother you are such a wonderfull woman fitmom's mom

24/m/182

As Rx'd

19:05
(First time ever on the rower besides the Level 1 Cert for 1 min)

So I know that everyone who doesn't have a rower needs to sub it with SDHPs and I am usually in that group as well. Today, for the first time I was able to do a WOD with a row component and I have to say that there is NO SUBSTITUTE! It is a whole lotta suck and SDHPs could never compare. LOVE IT! FEELS SOOOO GOOD!

We train in a globo and we get away with everything! In fact they are starting to copy everything we do and all of the equipment we buy@ We might be able to turn it into an affiliate sometime soon! (I hope) Crossfit takin' over!!

HAppy Easter!! Cheat night tonight and all day tomorrow!!!!! MMMMMMMM Homemade carrot cake and cream cheese frosting! I will be sick tomorrow night. Let you all know how that goes.

21:12
sub: 50x 55-lb. kb sdhp for row

23/m/160

24:32

I've been running on the treadmill for 20 minutes after wods that consist of just weightlifting.Is this ok or am I possibly overtraining? If someone could shed some light on this matter it would be appreciated.

23/m/172lbs/70"
as Rxd

17:15

#130
Corn is a cereal grain and not part of the Paleo diet. Many nutritionists venerate it because they mistake it for maize, an ancient crop of Mexico that has been around for more than 80,000 years. Corn however, predominantly sweet corn consumed by North Americans, is credited with the evolvement from a nomadic to an agrarian society (i.e. we started to eat it only when we could plant it and process it into flour, cakes and soups....so corn is really one of the first processed foods because it was not usually eaten in its whole form).
Corn is not part of the Paleo diet primarily because it is not NUTRIENT DENSE. Remember that the goal of the paleo diet is to provide the athlete, or life form, with the most nutrients possible (vitamins, minerals and phytochemicals). In short, it is about eating foods that promote the BEST health, from which the best performance will naturally follow.
The hierarchy of most nutritious food groups:
Fresh vegetables, seafood, lean meat, fresh fruit, whole grains, dairy, nuts and seeds.
Corn is a grain and thus, nutrient-poor. More than being a poor source of vitamins and minerals, corn (and other cereal grains) are highly acidic to the body. Acidic foods are catabolic (muscle-wasting) to the body. Just as acids clean drains and are a corrosive agent generally (they eat away at things), grains act the same way in your body because they are highly acidic. So, you eat corn and it starts eating away at your muscle tissue and gives you acid reflux (in fact, many people who suffer from acid reflux find it goes away when they eliminate cereal grains). Vegetables are alkaline so they bring your body into an ANABOLIC environment (i.e. muscle building!).
Also, cereal grains are very high on the glycemic index so they help you store fat and make you tired. Corn contains a greater proportion of sugar to starch than any other vegetable. While the sugars begin converting to starch immediately after picking, starch is also nutrient-poor (so, it starts off as white sugar and becomes white potatoes....either way, it is not a good thing).
If you must, have it as a cheat meal during the prime summer months and get it at the farmer’s market. Select cobs that are moist and plump, with kernels that are fat and shiny. If you press against the husk you should be able to feel the kernels within. The silk should be a little sticky, glossy and most. Try it on the bbq and use organic, raw-milk butter....enjoy each bite and fill up on veggies at your next meal.

I hope this is helpful Sailor!

3-4 mile ruck march w/ 56# pack, rest 3 hrs.
3 rds.
50 SDHP @45 lbs.
21 Burpees
13:30

28/m/192

As rx'd
21:00

Scott m/49/6'/210

Row was estimated because rower shows no distance
Rowed for 2:15
19:54

#364 Paul,

Are you running for weight loss, endurance, increased V02 max???? Depending on your goals, it may be counter productive. How fast are you running? As long as your total training period does not exceed 60 minutes and your eating is great, you will likely be okay (after 60 minutes of exercise, your cortisol - stress hormone - gets too high and you enter a state of catabolism - muscle-eating - that is hard to reverse regardless of how high you spike your insulin to counter it).

For the record, sprints are far better than steady-state running....and you only need 12 minutes! (try sprinting at your max for 1 minute, recover for 2. Do this 3-4 times....EAT, SHOWER!).

Love

Subbed 50x45lb SDHPs for rows

Time: 26'40"81

Ryan M/23/185/5'10

17:01 using SDHP, otherwise as RX'd.

Jake M/17/109/5'4

3 rounds of:
30 1 pood kb SDHPs
14 burpees
400m run

16:22

is there some ELITE crossfitter who accept the challenge???? see comment #253 come on guys!!!

4/11/2009
3 rounds:
500m row
21 burpees
.25 mile run (treadmill 10.5, 10.3, 10.3)

17:19

previous:
17:30 2/15/2009

Jennifer thanks for the informative response.Those sprints you described look like a fun and different approach to running.I am running mostly for weight loss, I've been following the paleo diet, and have been strict with sticking to its principles.I'm 2 months into crossfit switching from the conventional way of working out which I've been doing for the last 15 years.So to say the least it's been a dramatic change.

as rx's
24:54.7

I feel kinda pathetic coz i was dying doing that workout and every one above me is scoring below the 20 minute mark

Gassed! But feels good!

Gassed! But feels good!

17:45

9:50
shot for under 20 min... could be just a little better if treadmill was not taken for the first round, delayed about 2 mins.
-row sucked.

Time: 22:48

As Rx 20:22

17:24 RX'd
Pain

That's the second day in a row I've noticed myself using too much arms and not enough hips as I'm getting tired, correcting, and banging myself in the chin with the bar on the next rep.

Fool me twice, shame on me, but fool me three times, and I'm going to get really PO'd. Heh.

14:50

Nasty but thats how we like it!

As RX: 17:46

38...had a baby 9 months ago...

14:50

Nasty but thats how we like it!

M/37/148

@ CrossFit All In, Runs outside, perfect burpees,
17:20(PR by 26 sec)

22:09 as rx'd

Subd SDHP/45lbs for rows; Union III treadmill. 18:10.

33/m/215/6'5"

21:13

19:50

MGySgt. USMC M/47/6'2"/198

Subbed 50 SDHP @ 50 Lbs @ 25 Lb plate each hand. Did not feel like I was getting an explosive drive with legs and hips.

Burpees (Yay Burpees)

Last Time 23:54

This Time 23:02 (PR)

OooRahh CrossFit

32m/5'8"/158

As rx'd

14:07

22' so tough

m27/183/86kg

sub 500m row for 50reps of 24kg KB swings and done at the beach so made run a bit harder

19:37mins

50 (65 pound) SDHP
400 Meter run
21 Burpees
3 rounds = 22:13

18:24

27yo male/ 185lbs/ 5'9

as Rx'd 20:13. That sucked!

Out of town visiting family.
Good excuse to miss burpees ; )

F/22/5'6"/135

CFT

Back Squat - 225/235/240(pr)
Strict Press - 80/85/90(pr)
Deadlift - 240/245/250(pr)
Total - 580

16:23

M/27/190/72

21:07

Got a day behind -

16:21 with 10# vest (PR)

Last time did 17:48 with 6# vest.

Paced myself on the rower better this time: 1:52, 1:56, 1:56 splits. Runs still felt hard ~2:00 splits...

21:04

18:29

felt great after taking 3 days off. Crushed my previous best of 22:40.

24m/6'/180

17:00

*Don't think the 400m was measured out correctly. Felt more like 300-350.

19:40

Forgot to post this yesterday. OK lesson learned. Don't eat Tuna with mayo as a per-workout snake. Bad idea.

M/31/175/5'8"

19:12

This was my first time doing this WOD. The burpees really crushed me. I need to start working on some Tabata burpee work again. I am good with about 12 in a row and then my system is just on overload. Pretty much every round of burpees I felt like heading to the garbage can.

Overall just happy to see I could sub 20 this one. Just need to work it out from there.

Happy Easter everyone :D

m/23/185/6'

Just started crossfit a couple weeks ago, loving it..

18:39

34/M/185
SDHP for rows
15:26 PR by just over a minute

30 yom, 185 lbs

23:01 subbed sdhp for rows

20:33 last time

33 yom 220 bwt

subbed 50 45lb sdhp for row
runs on treadmill 2 percent incline, 10.0 speed
time: 17:40 pr by 1:25

subbed 50 45lb sdhp for row
27:20

39/165lbs/6'

AS RX"s 19M/55S

18:40

22:44 (sub 75lb. Hang Power Snath, 50 reps, for row)

34/M/205/6'1"

16:25 as rx'd

Probably 20+ min...didn't time today. Forgot watch.

50 SDLHP (45lb)
21 burpees
40 box jumps
18:39

SDHP sub.
21:12

subbed SDHP for rows - 25:59, killer. did the engineer trail right before (23:53), legs smoked from CFT

M/197/5-10/38yrs

As Rx'd (SDHP sub) 21:33(PR).

Knocked 2:10 off from the WOD in February. As before, a killer workout. I think my recovery time was faster though than last time.

Semper Fi!

F/25/5'0"/123lbs

19:44 as Rx'd

Last time was 21:47. Felt heaps better this time and know now I could have probably pushed it about 1 min faster.

M/29/6'/190

16:54

- no rower, subbed 50 SDHP (1 SDHP = 10m row)

20:28

23/M/166

CFWUx3

Had to use wall clock on opposite side of track. Looked like 21ish minutes. Would have been maybe a minute faster had the row machine's foot straps not kept slipping.

M/35/150#

19:21

Subbed one row for 50 45# high pulls

17:15 as rx'd, runs on treadmill.

Funny how working on your bench press makes burpies easier! Same for pistols helping with the rowing.

m/40/5'8"/178

21:35 as Rx'd

20:49 as rx'd

M/36/5'8/160

roughly 27 minutes

29/5'8/150
44:00

excuses : outside: 95 degrees

24/6'/210
55:00
again : outdoors 95 degrees

32/m/5'10"/215

19:40 as rx'd

24/m/175

Subbed rows for SDHP 45# bar

14:10

45lb dumbell

17:22

as rx'd 15:44

hungover haha

Great workout. I'm loving the Met-con.

As Rxed:
16:29

F/45/5'2"/126ish

modified WOD due to ankle injury
5 rounds of
row 500m
21 squats
21 pushups
20:48

35/M/162/71”

As rx'd in 23:49 (PR by 31 seconds over 2/21)

M/49/151/1-1-06

Day behind.

As Rx'd
16:49 PR (prev. 18:44)

Thanks Coach!

as rx'd
20.49

Mark: 20:04 (nice!)

Theresa: sub'd 2 mile run & 65 burpees (candidate training) run = 18:45 forgot to time the burpees.

16:28

20/m/160/5'9

Row 500m (subbed SDHP x 50 reps)
Burpees x 21
Run 400m
x 3 rounds

23:05

As Rx'd: 16:34

M/22/5'9"/186

sub'd 30 x 1.5 pood kettlebell swings for row.

Did the wod with a 20 lbs pack.

16:49

m/20/5'8/158

19:16 min

last 400 was more like a 600, gym closed had to run outside

18 min & change. had treadmill malfunction... messed up my time.

nasty wod. i felt it.

Subbed 500m row for runs. Need to improve Burpee form. Time: 17:56. Paced my rows at 2 min per 500m. Shaved a minute off from last time (19:01)

m/48/178

CFWUx1

The only thing I hate worse than burpees is...oh yeah...that's right...there's NOTHING I hate worse than burpees! That said, here's how I did with the wod tonight:

Row, 500 meters, 2:01/2:40/3:07
Burpees, 21 reps, 1:44/2:09/3:03
Run, Treadmill, 440 yards, 1:35/1:33/1:31
Total 19:26

All sets of burpees unbroken with the exception of the last one (11-5-5).

Luke also did the wod today. He did his as rx'd in 21:50. Great job, Luke - keep up the good work!

m/29/6'1/194

as rx'd

17:18

26/M/210/6'1.5"

as rx'd:

16:31

m/39/5'4"/144

20:32, subbed 50 reps SDHP @ 45 lbs for rows

clock times at end of each round:
1) 04:57 (4:57)
2) 12:37 (7:40)
3) 19:55 (7:18)

Sub 50 reps 45lb SDHP for 500M Row

17:09

22.00

Running done on treadill.

19:53

Refinished hardwood floor in hallway all day, then WOD as rx'd

25:56

20:41

M/41/5'6"/166

as rx'd

24:42

m/28/5'11"/180
didn't sleep well last night

as rx'd

22:20

18:45 as rx'd. First one back after a quick bout with a pulled back muscle. Getting ready for Montclair, NJ seminar.

m/31/5'9"/169

as rx'd 24:13 (Slower than the last time 23:32)

as rx'd
23:47

F/41/5'2/116

as rx'd
23:55

Thanks for running with me and really pushing me, ken c. It didn't make it suck any less,though!

m/38/19?/70"

At CF Lorton

WU: 2 rounds Cindy, 500m row

WOD:
Tabata Push-ups
Tabata Row
Tabata KB Swings (1.5 pood)
Tabata Box Jumps
Tabata Squats

two minutes rest between exercises. Not scored

This completes my first week of crossfit!!! What fun. Due to knee injury have not run in something like 10 years so that hurt me a bit. Fortunately at my gym the C2 was right next to the treadmill with just enough room for the burpees so there was virtually no lag time between excercises.

m/32/6'4"/228 lbs
20:12

C-
17:02

M/39/200/5'10"

As rx'd except I forgot to start stop watch. I didn't realize it until I was getting ready to run second round. I felt like it was pretty fast for me, but I did everything.

18:25

As RX'd
14:06

M/34/6'/200 lbs

First time doing burpees....ouch is all I can say. Did not know they would be that difficult. Still slow on the run as well, 2.5 min per 400 meters, never been a strong runner. Row took about 2.10 per session.... the burpees just sucked... for a total of.... 24:58. I wanted to be in the 24 min range so I guess thats good.

M 34/141/5'7"

As rx'd: 16:51

m/38/19?/70"

CFWU x 2

WOD as Rx: 6:14/6:01/6:18 = 18:34

Post: 3x10 K2E

17:48 last time 19:27

my calves are so sore which I'm sure hurt my time

3 sets clap chin-ups 60lbs assistance
3 sets ballistic bench presses 80lbs

M/36/67/248

Completed 4/13 as Rx'd.

30:39 (7:46, 9:44, 9:36 w/ 1-2 min. breaks b/w rounds).
This was 2:01 slower than last time, but at a different gym where transitions took me longer. I may have scaled the burpees last time, too. Today, I hit the rowing hard, but had to break-up my burpees (usually 11, 5, 5) and probably could have run a little bit faster. Still a good work-out, especially after Easter holiday yesterday.

subbed 3 min bike for row. 27:57.

m/32/230/69"

subbed SDHP 22:13

As Rx'd - 22:32

18:20 as Rx'd

Last time 20:53

This time 19:39

M/29/6'1/282
as rx'd
25:32

M/23/5'6"/175

Sub'd 35 lb. X 50 sumo-deadlift high-pulls for row.

18:49

m/36/175/6'

as rxd 15:56

1% incline on treadmill run

33/F

21:16 (not as Rxed...1st time doing this WOD)
1st round-50SDHP(18# bar), 21 burpees, 400m (treadmill)
2nd round-50SDHP, 10 burpees, 400m
3rd round-25SDHP, 10 burpees, 400m

I think SDHP are way harder than rowing!! I wish my gym would get a rower.

M/29/6'3/175

17:49

Sub'd 50 SDHP with 35lbs KB for rowing (no rower) otherwise as Rx'd

m/37/76/195

20:40

Last time 19:03. Bad Easter Bunny! Bad!

28 minutes

m/30/169

47 / 175

as rx'd with runs on the tm at 1%

22:17

Much harder than I expected.

Jennie: 27 F 165# 5'9"
Three rounds for time of:
50 Sumo Deadlift High-pulls
21 Burpees
Run 400 meters

Time= 29 min

WOD as RX'd
21:38

At Summit City..so was tough to get to burpees
Also, Left Achilles hurting..slowed down my running.

16:44 as Rx'd

PR- 16:06

time reduction most likely due to lack of sleep, food, and simple taking 5 days off

16:22

ran on treadmill 2 incline

Made up today

WU w/ 95lb hang squat cleans x 10, GHD SUs x 20, false-grips PUs turning rings out at bottom x 6, butterfly kip PUs x 10.

Shoulder still messed up, so no burpees for me. Jumping squat pullups instead. Also had to row instead of last run. 18:44. Not with it, prob after terrible diet the entire weekend.

only did 3/4 due to time constraints
3 rds 30 SDHP, 15 burpee, 400m run

11:30

23:40

32 minutes... the row was not the hard, the burpees where killer

M/25/170/5'9

20:06 - First time

C-
17:02

22:25 as rx'd

M / 27 / 5'11 / 195
First Time doing this WOD
Sub 500m Row for 50 45lb SDHP...

Round 1: 5.21
Round 2: 7.49
Round 3: 8.18

Total: 21.28

Sub 500m Row for 50 45lb SDHP

14 burpees per round

23:34

As rx'd (ran on treadmill).

32:19

as rx'd
22:15

M/34/195/6'

as Rx'd

16:29

Rx'd 19:21

20 minutes

cfwu x3

500m row
15 Burpees
400M Run

23:13

Notes: Beat my last time (23:10 - but only 12 Burpees) this time started clock then messed with rower for 45sec.

19:32 treadmill

M/28/6'1"/210
20:00
(treadmill, weighted rowing machine substitution--long sitting)

16:56

Subbed 45# sdhp x 50 for the 500m row.

Time = 23:45 (PR)

17.08 sub 20#db's sdhp for row
wu-30 min lvl 17 elliptical at Hyatt

14:20 with SDHP's instead of the rowing. Those burpies were incredibly challenging.

Holy tribal batman!

14Apr2009 Tuesday

warmed up with a few min on C2 and exer bike + 2 rd. mod CFWU

Sub'd 1/4 mi on treadmill at 1% grade for 400 m, rest as rx'd but broken sets of burpees.

28:29

Pukie was tapping on the shoulder after 1 1/2 rd., but I fought him off.

18.23 PR by 30 seconds. Missed goal of 17.30 so will shoot for that agian next time

16:32 pr by 25sec

24 minutes flat as RX'ed
The burpees were badly broken.
Clayton
M/30/6'4"/220

WOD - 17:39 [50y/m/10st12/70"]

as rxd
30.45

John was 21.23 (pr) 23.36 last time

F/23/150

As rx'd.. ~40:00. Cardio is NOT my thing! Probably would have been 5-10min faster if I wasn't trying to evade Pukie for the second half, haha. Was originally going to avoid this workout, for the reason stated, but the boyfriend motivated me. He's good for something, after all :)

Jeff @ home
16:07

M/31/190

17.37 subbed 50 sumo hi-pull deadlifts for each set of rowing.

M/30/6'/215

17:19

Sub'd 50 SDHP with 35lbs KB for rowing (no rower) otherwise as Rx'd

19:21

Round 1 on treadmill 2 & 3 on exercise bike for 1:30 as all treadmills were in use.

Hit water fountain after round 2 and 3 burpees.

17min55
treadmill 1% incline

as rx'd
17:56

As rx'ed 22:05

that killed me I thought my heart was comig out of my chest -- who thought of this work out - -

27:45

16:35 as rx'd. 33 seconds faster than last time!

18:45
M/34/209/69"

After an ankle surgery I never thought I would be able to do this again thank you crossfit.
Crossfit is making my 400's rule!!!

25:00 w/ runs @ 7.5 mph. burpees better this time. vs
31:39 as rx'd. burpees hurt. must've just missed this wod by a few weeks when i started crossfit in july of '04. 2/15/09

10 min ellip wu 20/20. m/52/170.

08:30
17:08
26:19

Ouch! I cannot stand burpees-I know they work, I was counting the seconds until I was done with this one

17:30

M/32/148lbs/5'5"
18:15 as rx'd
Runs on treadmill

M/32/5'4"/145lbs
17:25
Runs on treadmill

F/41/5'4"/144

Wow I am a little behind after taking two days off over Easter weekend. Did this yesterday and forgot to post.

27:51

Felt really slow on everything except the last 400m run when I had someone running along side, pushing me and giving me some running tips...the result-
ran faster than ever before and was curled up in the fetal position for a bit afterwards, wah hoo!

That's what I love about the CF community, the extra push, aka kick-in-the-a@#, inspiration, support etc. whether it's from this site or in person.

Olivia
in the back alley
23.50

as rxed

18:12

http://www.mapmyrun.com/run/united-states/ca/mountain-house/714123810973136732

Concept 2, Model C

M 58 6-2 204
30:23

@thegym

subbed 45# SDHP for rows
forced to use a treadmill on account of the weather

19:58 [PR 18:42]

2.6 mile run 9mph 1%
SDHP 25,15,15

16: 29 subbed all rows

substituted rows for 50 SDHP with barbell
21 burpies
400 meter run

27m 32 secs
THose dang SDHP's killed me!!! I am feeling it today!

f/26/4'11'/121

24:00 as Rx'd

subbed SDHP

3rounds for time
50SDHP @45 pound
21 burpees
400m run

27m19s

smashed my last time by 7m 51s !!!! cant believe how much i improved!

Didn't know my track length, turns out I short-changed myself on the run --

3 Rounds for time:

500 M row
15 Burpees
250 M run

16:30

f/23/5'7/125

as rx'd

17:02 pr

Rows - 40 reps per round on Boflex @ 80 lbs.

25:45

3 rounds for time as rx'd

25:55

24:18
50x50lb row subbed for rower

As rx'd with runs on the Treadmill

19:15

Need to push through the hips more with row and jack up the speed on treadmill but felt good.

Freakin' HOT guys. Thanks for the pic!

18:38 as r'xd

23:45

24/6'1"/180

Rx'd:

21.04

M/26/6"/175
as Rx'd on treadmill with 2 deg incline

22:10

that felt good!

48 M 5'10 202

cfwu x 2

Snatch technique work

as rx 15:41

23/5'11/160
31.00

50 SDHP for Row

head cold/allergies, sluggish.

as rx'd

TIME - 20:53(PR)

Taylor 25:59 PR

rxd 17:59

17:00 as rx'd

Subbed a cabin wod: 5x: 1 hill, 50 squats
16:34

3 rounds for time of: (at home)
Row 500 meters SUB Sumo-deadlift high-pull, 50 reps
21 Burpees
Run 400 meters

23:04
--------------------------------------------------------------
Compare to 090215

21:05

32:45

First real day back after 2 months off Crossfit.

After a long Easter weekend. not bad.

24:05

m/33/210

3 Rounds of:
50 SDHPs, 45kg Barbell
21 Burpees
400m run

19:56

m/5'9"/167

20:27

m/29/200/5'9"

as rx'd: 16:54

cfwu
scaled w/ 21 sdhp 65 lb for 500 row
21;00

4/17/09 - 19.04 - could have done better. Ran 5k yesterday. Go Zone.

2/25/09 - 21.51. Ouch. Need 2 rest days.

22:40. jfcom gym.

3 rounds for time
500m row
21 burpees
400m run

26:51 total
7:53 - 9:47 - 9:11

20:12

as Rx´d
19:25

m/36/6'4"/95.5kg

As Rx'd

19:31

as rxed 18:47
First time I saw this I knew I wanted to break 20 min, and ended up at 20:07. I did it again a few weeks later and "paced" myself and ended up at 20:07 again. This time I just went full out the whole time. :-)

Bwt: 192
:32::57

m/24/170

37:06

20:40

m/29/170

19:41

Rx cfc
approx. 425 run
16:25

WU
090417 - 19:33 moved 400m start finish closer to C2 and Burpee station.
090222 - 21:09
M/48/185#/72"

D
24:29

17:37

22.m.135.65"

as rx'd
26:03

Last Time:
23:30(PR)

21:41

Subbed 50 x 45lb sumo high pulls for rows. Subbed suicides for 400 m run.

Did the 1st 2 rounds with a weighted vest.
Time 19:57.

21:39

22:25

CFWU x 3

SDHP: 45lb x50
Burpees: x21
Run: 400m

3 rounds, 17:35

24:40 as rx'd on treadmill

Rx'd: 17:18

PR by :47!

m/31/221/5'11"

28 min

21m170

as rx'd (thank god the gym got a C2 rower beside the track!) 17:00 flat!

20:48 - burpees were not full pushup.
Had to walk to rower waisted some time.

as rx'd 25:18

The Reverend: M/31/200

Treadmill w/o incline

18:39 (Did this workout back in February and had the exact same time. Wierd.)

26'19"47 w/ SDHP 20 kgs

as rx'd

20:34. Missed PR by 4 seconds

subbed row for 50 x sdhp @ 20kg:

21.26

20 SDHP @ 45lbs
7 burpees
2 min stair climber @ 6.0 floor/min

only 2 rounds (hamstring twinge, stopped for safety)

8:50.50

m/48/175

subbed sdhp

19:15

Well....

I went all out to beat my record of 17.20. Looked at my stopwatch at the end of the second round to discover that I hadn't switched it on properly.

aarrgh. THink I slowed a lot afterwards but I'll never know.

Did DT on Weds and ANgie yesterday so am looking forward to the rest day tomorrow

s rx'd, used treadmill for run @28's
19.08

As Rx'd

17:38

400's were a touch long, about 25 meters long

subbed 41 reps 53lb kettlebell sdhp for rows (same poundage as 50x45lb sdhp

done at track

18:29

This one looked easier on paper. Ouch.

46/m/193
last time 17:25
this time 15:35
subbed 45# sdhp for x 45 reps for rowing otherwise as rx'd

23:09

17:20 last time w/ .75 mile run up front and then three rounds of 500m/21 burpees

Sub'd in SDLHP w/ 45# bar for rows. It was definitely faster than doing the rows for me.

WOD: 14:40

as RX'd: 20:54

24/m/155

as RX'd: 20:54

28/m/195

14:51; paced off 400m route

20:32

2 min longer than last time

m/35/5'9/176
CFWU - 3. Reg. Superman. Burgener.
20:07
Disapp considering I wasn't happy w/20:03 last time. Still too slow getting to track.
Had damper on 3.

row 500m
21 burpees
no run
x3
25 min

subbed 15 pull-ups for 500 meter row

16:21

22:45

treadmill

Meyer- 29:13 @ home PR firt time completing
used the 42 lb dumpster bar - ran on treadmill

Stocker- 28:00 only 10 burpees per round

Edler - completed but no time

32 min.

7/20/09

Did this instead of 5K today.

17:09 w/o vest this time. First day back on zone after almost 2 months of crap dieting. No go on the runs - that killed the time!

Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters
at Rx 17:27
30 minute rest (drive home)
30 muscle ups for time
at Rx 12:57

M/33/95/192
16:26

Henrik: M/25/90/195

15:26

28/m/5'7"

as Rx'd 17:00

did this one outside with 3 rowers lined up, and did burpees on the pavement....ouch!

Holy s&*t that was another killer

24:03

18:51 as Rx'd

PR by about a minute or so. Last time my clock crapped out on me mid set so I don't have an exact time. Saw this WOD from previous posts and did it 2 weeks ago, but want to stick with format so...away we go.

As rxd- 16:31

I hate rowing.

@Lee Hoy - 970 on Fight Gone Bad? That sounds impossible

27/m/165

as rx'd = 18:50 (PR)

As rxd- 22:31

I love rowing.
37/m/188

M/32/5'9/207

Subbed 50 reps of 50 pound Kettlebell SDHP's for row

everything else as Rx'd

19:19

Awesome workout!!!!

newbie at this

28 minutes
sub'ed total gym, mid-incline, 100 rows, for the rowing, rest as indicated
excellent workout

1st time crossfitting.

22:43

M/35/184

17:45 as Rx'd

as rxed
17:52

sub sdhp

22:41

as rxed
26:15

50x deadlift high pull 45lbs
21 burpees
400m run

27:33

as rx'd
Problème avec une madame pour le rameur donc j'ai predu le temps et elle m'a fait perdre du temps
Environ 22:00