Regular Burpees for my shoulder. What a wild WOD!

Thats NOT right Coach!!!

this is intense! should be interesting to say the least...

Nice...

huh? What the he77 is an inverted burpee

inverted burpee? what does that entail?

31/M/190

Think I'll skip this one and do Danny from the other day since I missed it.

Oh dear...

Actually, I'm rethinking this movement. Maybe I can modify the handstands to headstands...

inverted burpee???

love it. cant wait

LOL! Well since I couldn't possibly do that (yet!) I am going to do 100 regular burpees.

Taking the extremely wise words straight from Steve Martin from Pink Panther...my initial reaction was something like...

Vwut???

These will be slow on account of my never having done anything like them before, excited to learn a new movement though! To clarify, we basically roll from our back to standing, bend over and do a handstand against a wall and then return to lying on our backs for one complete rep? I didn't see a video in the demos area, any help would be greatly appreaciated!

OK...this sounds great for tomorrow WOD...but what is an inverted burpee?? Does anyone know??

Every time my initial reaction is "That doesn't look to bad" I end up puking. Better have the trash can close by...

I saw this and actually laughed out loud. Then a big smile came to my face. This looks like so much fun. Can't wait to see the crazy looks I get at the gym tomorrow. haha

holy crap...

Bill B....click on the text and it will take you to the pics of an inverted burpee...pretty freaking nuts! gotta love CF!

Comment #5 - Posted by: theNine

Comment #6 - Posted by: Luna

Comment #9 - Posted by: Nathan

The Inverted Burpee: starting supine, kip (or sit-up and roll) to standing, kick-up to handstand. This burpee derivative involves similar amounts of work and greater skill than the traditional burpee.

OMG....LoooooL...I just saw the images of the inverted burpees..they look fun...

Dear Everyone,

If you are in complete bewilderment as to what the magical movement known as the "Inverted Burpee" is, please click the words "Inverted Burpees" linked in blue in the description :) That will be your answer

wow absolutely speechless this will be interesting. One question, is it just kick up to a handstand, or kick up and then do a handstand push up.

ok.. saw an inverted burpee on youtube and one word came to mind...

SUB?

I checked and there is nothing on the FAQ

SoxFan, I laughed too, in an "Oh Noooooooo" way...

I love the inverted part, but ended up doing a turkish get-up sort of thing to get to my feet the last time these came up, resulting in big scrapes on my knees! Definitely not one of my more graceful moves.

YES, Love the inverted burpees. Everyone whining about the WOD, Suck IT UP....

just to clarify, there is NO pushup once you get to the handstand, correct?

#24 Jim
Just handstand, unless you wanna be a BAMF and do the push ups with it.

Now that i think of it, maybe i'll do that for every other...hmm

22:00

Jesus H that was hard.

Im with you candidate, that looks easy always ends bad. Giddy up, Cant wait to see your sub Herm.

This will be fun, I practice kipping almost every day...but it's still kinda hit or miss. Goodnight CFNation!

So who plans to celebrate their next big birthday with an inverted burpee mile? Not sure exactly how that would work, but this is an inventive and masochistic crowd.

Eric - thanks for the tipoff on the link. The month is halfway over, would you just please take over the newb comments, please? :)

thenine- nice to have another python fan on board! blessed are the cheesemakers?

NEED HELP- s'more, Eric, Herm, Rookie, PB, FitMom...
want to get back to working out, but don't want to go all out, little to no metcons, still have chest congestion. Ideas for tomorrow? DO not have the mental wiring back to do 1RMs. Thanks in advance

Nice this is going to be fun!!

Thanks Eric, cant wait for tomorrow to start this one

JIM
Just kick up into Hand Stand. No HSPU needed.

this one is gonna suck!

Pony you wanna lift ygrn lift strong lady big hugs love ya

Video of the kip version (WFS): http://www.youtube.com/watch?v=mwY0Jx1u1xw

Video of the Sit up and roll version (WFS): http://www.youtube.com/watch?v=1VDcbIQSSl4

Where do you get that shirt?

Pony, Do some Snatch and Clean & Jerk technique work, then finish with some skills and drills. HSPU, handstands, muscle-ups, pull-ups, ring dips, double-unders...whatever you need work on!

Haha!! Pony that "ygrn" was actually a "then" haha!! I'M feeding s'morelle so i can't type well big hugs to the FRAT

#32:

inverted burpee mile: kip up, freestanding handstand, forward roll, repeat x900

f/41/5'4"/143

YIKES! I too laughed out loud. Can't do a handstand so I was thinking about just doing a push up after getting back into squat position, or possibly a push up with feet on pylo box?

Pony, rest up and be well.

head ache for sure
but lots of fun!!!!!
ninja training!!!!! jajajajajaja
bigs hugs from ecuador

as rx'd

12:20

pretty fresh considering I made up Helen 3 hours ago at 9:42 (slower than PR by 1:31).

Pony - ditto what Herm said. Practice your weaknesses that go require to much lung capacity. take it easy and dont push too hard.

The inverted burpees was not a massive lung burn just a little fatiguing on the shoulders.

LOL! I just read what that guy's shirt says in the picture. Real classy...

If you click on the blue "Inverted Burpees" and look at comment 3 I asked for subs and suggested TGUs or stand up to push presses, a couple posts later Coach said those were decent subs. I remember because,a Coach responded to me, and b I DNFed the WOD even with the subs :)

Tasteless shirt. I suppose if you're young enough vulgarity is cute. What about crossfit kids? Anyone care about them any more? Or we just going after the toilet humor crowd?

sheesh....Coach C you are a Dr Frakenstein. Your creating a platoon of functionally fit warriors!

Wish I could do these....going to shoot for 100 regular burpees Sunday. Saturday is my rest day due to catching up w/ "Danny" this morning.

Semper Fi!

You could always do the CF-Cleveland version of the burpee: traditional burpee with a jump to an 8' bar...followed by a pull-up. I visited this affiliate last weekend and was introduced to these during the assigned WOD. Pretty tough ~

Sorry...Coach G. I'll stack on 50 more...for a 150 burpees!

Sauce 49
I don't know where your mind is at but snatch a snatch is an Olympic lift, along with the Clean & Jerk. :)

#10 herm

Be sure to wear your helmet...

Nice! Used to live at the foot of Mt. Baldy in Alta Loma, CA -- stationed in Barstow, CA.

These were in a WOD last fall/win (Nov or Dec). One quick note based on my experience: That kick-up is a big part of the move and brings the hammy into it more than I expected. Since I was new to CF (and, like most of the world, had never done an inverted burpee), I led w/the same foot each time. Had one sore hamstring for a couple days. I'll work on alternating this time.

Just got back from the gym and did some make up work. I hit Danny up for 3 rounds, well actually it was 2 rounds for 30 box jumps, 20 push press and 27 pull-ups and I did the last 3 right after time ran out.

oh and by the way, on a personal achievement note, I got my butterfly kip down pretty good tonight, talk about adding speed to the pull-ups in WODs. Made a total difference, and when I tried to go back and just do a few regular kipping pull-ups, they felt funny. Hopefully with the butterfly kip ill be on my way to a sub 4 Fran time.

for some reason this sounds like itll be grueling. i have no idea how to do inverted, but ill figure it out

I know I keep posting but I am just ecstatic about the butterfly kip, and I have a question, what does everyone think about the workload difference if there is any at all between regular kip and butterfly kip. I just want to make sure that I keep improving on my pull-ups like I have been over the past few months because the difference between now and 2 or 3 months ago is night and day. So if one is better than the other in order to build strength and better overall performance on pull-ups, then that is the one that I would like to do, and I will just reserveto butterfly pull-ups when I am trying to beat my times on benchmark WODs.

I'm really excited for this WOD!!!

WTF? Hmmm! Crossfit Football WOD, anyone?

ANYONE KNOW WHERE you can get a t shirt like the one in todays pic?

"nothing feels quite like a good snatch"

??
funny as i want one

I absolutely despise inverted burpees.. nevermind 100 of them. Oh well, should be fun

60 inverted burpees in 12'10", then had to stop to clean the blood off the carpet.
I'd ripped a mole off my back in the sit-up portion of the movement. First CrossFit injury!

I'll redo this with the full 100 later.

F/33/62kg

t shirt
http://www.mikesgym.org/store/index.php

I LOVE Jolie!!!!! Not sure about the inverted burpees. Something new for sure!!!!! Hopefully I'll finish by tomorrow.

man, it's gonna be hard to look cool (or coordinated) doing this one... yeah, yeah, i know, that's not the point.

let's do it.

great shirt - a good snatch does indeed give one a feeling of great satisfaction. what do you mean, toilet humor, #49?
:-)

Crossfit card game

Effin-A!

ah hahahahaha!

I just threw up in my mouth looking at that and thinking about it.

Let's do it.

Pony:

I'm with Herm. Take your time and do some skills/drills. Pick a movement that you feel needs some fine tuning and really focus on your technique. If possible, shoot some video of yourself and then scrutinize it. I recently did this with my push-jerk and it was very eye opening.

Hope that helps :-)

Eric Gohl:

Pony had a good idea, why don't you finish out the month with the wod explanations for our newbie Crossfitters?

I'm hitting the WOD and then teaching a Crossfit class in the park tomorrow morning. The group keeps getting bigger, wish me luck!

Rock this one out, then hang some rings! A perfect Saturday! My wife..............not so excited.

Alright, by popular demand (so like...maybe 4 people? lol) I will attempt to do my best at the rest of this month's WOD explanations for the newbie crowd. :)
I don't claim to be perfect though!

Playoff Beard-
Good luck with your class man! It's such a blast, especially when they have no idea what's coming! Muahaha...

Damn!!! Guys the crossfit football WOD looks awesome if my shoulder feels better i'll hit the the football am. and the main page pm. Power cleans and rounds of cindy??!!! Too much temptation...

Big hugs to the FRAT you are the best of the best!!

Something new, nice.

First time doing these. As Rx'd 13:32

Hello Everyone,

I am new to Crossfit. I am actually starting crossfit for the first time today or yesterday I should say. I was disappointed that the day I was starting, it was a rest day.lol. So I did a fitness level test from www.crossfitseatle.com I am embarrassed to admit how out of shape I am!

I did the level two (intermediate athlete) minus the rope climb because I don't have one in my house or the rowing(substituted with jump roping . Also, I only have 18lb kettlebells, so that part was way off.

I am actually a professional athlete(kickboxing), so I was a bit bummed to not complete the intermediate athlete section with flying colors. Of course this is a very different type of test from the opinion of one group, so I'm not sure where I stand. Oh well! I'm very excited to start this Crossfit program and everyone's results/progress has been very motivational!!

Continued success to everyone!

Sarah

#80 - Sarah don't be bummed. CrossFit crushes us all. Even those of us who have a few years under our belts get beaten around the heads EVERY time we do a WOD. It's part of the fun. I dread (and at the same time love) every workout that I attempt.

Welcome to the community.

Best wishes, Adam.

PS please don't think I'm anything better than somewhat below average in my CF abilities.

28:11 as rx´d

OMG, OMG, OMG - I've read the description only briefly and I indeed did 100 inverted burpees but with HSPU at each handstand.
46:20 not as Rx'd... It was like 100 HSPU for time.
Anybody wants to join me :o) ?
i'm looking fot tomorrow - I hope JT is not waiting in line...

#33~ light rowing to break a little sweat? Walking lunges holding no weight-knees to elbows-work on some body weight things that won't KILL YOU! Pistols-

Hey- my mom (FitMom's Mom) said you were going in for a biopsy....blast me an email. Let's talk...have had my share of that crap.

Can some one explain exactly what a power snatch is i cant watch streaming video any more over at my deployed location. THANKS!!

Ouch! I'll be doing 100 regular burpees this morning, thankee...I'm too old to do these :-)

Strong Lil Pony - how about doing a full hour of slow deep stretching? I did that last night and feel like a MILLION bucks today! I worked out a major kink in my hip that was messing with squats...its pretty much gone. I turn off all the lights, put on music and close my eyes and focus on what hurts and move around slowly til it hurts less. as much as I respect Kelly, I think slow stretching is not dead.

couldn't kip so I did situps and rolls...14:46 for 100 inverted burpees though

17min

I have visitors sleeping in my basement gym...so had to make do in the driveway.

CFWU (minus pullups)

WOD: subbed regular burpees...broken (sets of 20 and a couple of 10)

16:30

I.suck.at.burpees.

m/41/200/5'11"

WU
70 jack
samson stretch
10 squat
10 OH squat
10 push up, knuckle, basement floor
10 bench assist pullup
5 dip
15 back ext (RC)
15 situp (rc)

Was afraid of that many handstands with their potential of neck injury if my arms gave out. So, I modified this one:
5 sets of:
10 Inverted Burpee, sit/roll style
10 Burpee
Time 16:45

Turned out that I never felt anything scary during handstand. Between the recent WOD with presses and the fact that my arms were locked out they were strong. Most of them were quite ugly, but some we nice enough to hold for a second or so. I found it easier to try and get vertical, rather than strive for the wall behind me.

The regular burpees were harder, but I think I discovered a partial reason. i don't breathe enough while doing them. I focused on breathing the last set (2 breaths per rep) and they ent slightly easier.

To #47 and #49:

The "snatch" referred to on the shirt is the olympic lift. Somebody's been listening to too much of Warrant's "Cherry Pie". LOL

OMG.... end of story...

32/F/5'6"/177

Brand X - Pack
-inverted burpees
-sit up/roll
-16:49
-I did not see YouTube clip until after done. Started all of my handstands with hands on floor then kick up to the wall. Took 2-3 tries per handstand. My time and L hammie suffered. I'll feel this in the morning.

a mutated version of the inverted burpee

100 count
18:22

As Rx'd

9:45

First time doing inverted burpees. Did all inverted burpees unbroken!!!

Went for max reps HSPU after the WOD....Got 19. I have done 23 HSPUs for max reps before.

48/male/6'/199/week 23 CF/week 3 Recon Ron

A CF FAIRY TALE

Once upon a time I came from a faraway land called Globogymerica. I thought I was pretty fit and ready if I had to rescue princesses or slay dragons. In November 2008 I tried my hand at a deeper magic called Crossfit. My second WOD ever involved a cruel exercise discovered in dungeon torture chambers called inverted burpees. It just THRASHED me. I was actually chuckling to myself as I was suffering so bad. Back then I could only manage 23 of them over 5 sets. My fitness fantasies came tumbling down faster than Rapunzel's hair and I was hooked.

Today...(fanfare, please)...as rx'd 100 inverted burpees in 19:55.

Ogres, beware. I am feeling frisky.

20:27

M/44/6'/170;

CFWU x 3, 25:43 as rx’d.

100 inverted burpess for time:
19:55 rx'd

43/f/5'4"/150

16:25.
did sit-up roll with feet crossed, this made it easier (not sure if it's cheating). have to work on the kip next time...

16 mins with rolling kip ups.

18:35 rolled up no kip

11:01 as rx'd

Anyone else's head hurt after these?

Eric I second, third, fourth or whatever we are up to. I've actually meaning to email you to give you props and support in taking the "teacher role" (imagine if intentions and reality met?). You can and will do the board proud!

Hmmm...your intentions and reality meeting?

#90 Mickey diggin your post. Nothing can stop you from kickin the WOD!

And wat up NERD?! Yea, you know who I'm talkin to :) Hope you're feeling better. But in any case your gf will be home today!!!

As Rx'd

9:45
... I have done 23 HSPUs for max reps before.

Comment #97 - Posted by: Kimberly Phan 27/F/115 CrossFit Emerald Coast at April 18, 2009 5:35 AM

Kim, this is OUTSTANDING!!! Are you please going to tell me that you're attending your local qualifier? WOW.

17:41
struggled with sit-up roll, needed to work on roll to handstand (keep arms straight)

is CCT Joey still around? If so shoot me an email i have a couple questions for you. thanks

total respect to the crossfitter in the youtube "inverted burpee, DB swings, burpee" video

priscilla
inverted burpees (13:35) no wall!!

here is an demonstration of an inverted burpee: http://crossfitsedona.com/Videos/InvertedBurpees.mov

m/42/5'5"/165

As Rx
27:45

OMG.....

14:35 as r'xd

38/m/5'11/165

17:15

oh yea... no wall obv! lol

FRAT!

15:15 (~ 5 min slower than my 100-burpee time)

I used straight arms throughout the entire movement, more like the linked pic for the WOD rather than the just-posted movie. That worked well for me. Also, when the movement went well, it was one continuous motion, and my feet landed before/after the handstand at the correct place.

A neat movement that works well went kipped. Nice to be able to do the WOD at home. This one would've gotten me banned from the gym! It was also nice to land on a carpet.

bw 165

22:48 as rx'd

100 inverted burpees as rx'd
time: 14.28

-not extremely taxing, It was just a low movement for me

150 5'7.5" 34 yom

as rx'd 11:39

sit-up style
shoulder blades to floor/full ext handstand
alternated kick off foot which was tricky

46/182

14:52
Did all handstands freestanding, held each one 1-3 seconds to be sure I was stabilized and not just flailing away.

9:35

1st time doing the inverted burpees!!! WOW!! awesome WOD
15:46

12:37

m/5'3"/160/29

12:45

good times should have went a little faster during the first couple rounds (I went by tens after the first 20), but I thought I was going to juice out in the shoulder area.

Rookie--I was gunning for you! Nice time
Onefastbird--nice work brother!

M/41/6'3"/229
BrandX Pack:
50 Inverted Burpees.

sit-up/roll-up

12:04

23:13 as rx'd. Kicked my ass but this was one of the funnest things I've ever done. Could have gone faster but had trouble trying to stabilize myself in the handstand position towards the end.

20:07...
the worst part is getting to 50.

Well..today was my first day of cross fit! and it was a bit crazy...here's my time.

f/5'4"/110

13:55

19:35

Time: 15:19

I'm always cautious about WODs that look easy, but this one was not bad. Kinda fun too. My form got a lot better throughout the workout, so it balanced out with fatigue. I didn't take any breaks, but I also didn't push this super hard until the last 10. Alternated legs on walking into the handstand - this was recommended by others, and I remember last time we had a ton of HSPUs, I used only one leg and had a sore hamstring for days.

17:56

M/39/150

M/43/5'7"/185

As Rx - roll up

16:15

25/m/5'11"/177
As rx'd
20:24
Trying to take it easy on shoulder.

14:25

23m/6"/175lbs

Sub'd inverted for regular burpees

100

8:20

CFWU-minus pu's
As rx'd
23:47

Loving this WOD & getting back into crossfit! My 2nd week back after a 2 month stint of idelness and i'm starting to feel like things are begining come back physically and mentally. I think that i always feel like i should be where i left off and that is obviously not the case, but it's still a little demoralizing for me. Just going to keep at it... love this stuff! the whistle goes, Woooo Wooooo!!

12.47
70% kipping
shoulder blades to floor

29yo, 5'11", 172lbs

Time: 14:38

Did this on the open floor (no wall), but didn't really stand up all the way before each handstand. Did it more as one motion from lying to handstand. I'm still surprised at how much this burns my hips.

Seriously?! I'm not sure I can even do ONE of those...this should be interesting.

19:30

23.20 as rx'd

i filmed myself doing it, and realised that i did 10 reps extra by losing count several times and doing extra to make sure i did them all.

m 45/ 5'10" 202

could only do 40 of the inverted then switched to burpee's. Also did a rope climb at the end.

On a side note just wanted to express my thanks to this web site. On my last deployment I fractured a vertebre in my back, non combat related so no wild stories, and has taken me a while to get back into the grove. These workouts are exactly what I was looking for. I am back to my full duties as a Police Officer and hope to get a clean bill of health from the military to soon. With the thought of the heros on this site it motivates me like nothing before to complete these. So thanks to all.

15:19 freestanding handstands

oh and by the way, I did the roll-up kind, not the kip, next time I'll hit the kips as long as I can. And I don't stand up and fan kick into a handstand, but rather roll up and explode from the squat position into a handstand (only counted the ones that I got full lock out with my arms and my legs). If I didn't hit my heels to the wall I only counted it if I held the handstand for a second or two. Needless to say, I did a few more than 100, but I didn't want to cheat. Also needless to say, I got some sweet looks by the people at the gym, luckily there is a stretching room with some yoga type pads to use for a cushion.

13:39

That's so gross, can't wait.

Last time the inverted burpee came up one of you affiliates posted a great video of a guy who kipped on the way to standing as well as coming off the wall. It also had a few failed attempts by others that were pretty funny to watch.
Could you re-post?
Thanks!

20:13
sub: handstand (wall)
took time to avoid recurring headache when inverted--mission accomplished.

sub headstand for handstand

15:14

Just a random "Thanks Crossfit". I haven't been hitting the gym in years and finally started CF around x-mas. Just took my PT test for the year and got my first "excellent" in 4 years!
Can't wait for today's wod, but still think I'm a rook for inverted, I'll go for regular burpees.

13:33

I'm N.H. for dads 60th Birthday! Did this out side on the side of my parents house.

PXT Cody:

Ask and you shall receive.

http://vimeo.com/2210355

as rx'd

16:31

as odd as it may seem, this was actually a fun WOD. WAY TO GO COACH!!!

GOOD TIMES AS RX'D

15:32
Quads burned more during the workout, but I'll bet the shoulders will feel more tired later on.

100 burpees- 6:25
10 minute rest
followed by:
100 inverted burpees-18:22

CPT Andrew Hitchings = Good dude. He just raised the bar. Now I gotta figure out a way to get a pic on here. Good work bro. Everyone loves the snatch.

12:36 Rxed

subbed 150 burpees

19:53 pr

As Rx'ed 11:58.

I'm much better at burpees (100 reps @ 6:52). I really felt it in my hip flexors and core.

M/28/216

32'54

M/24/184

As Rx'd:
12:43
Legs were hurting bad.

CFWU x3

Inverted Burpees as prescribd: 8:13

Perfect WOD for all us gymnasts! And I did 150 burpees yesterday for a fun rest day activity...9:34

30 with a kip and rest w/o
15:41

awesome! A workout I can do in the comfort of my own home. It will be hell on earth, but whatever. can't wait!

175 m 5' 10.5"
In an effort to avoid whiplash, I chose to do workout 1 from the So-Cal Regionals as rx'ed
12:54

M/49/151/1-1-06

CFSB "b" Power Clean day
Adapted from the SoCal Qualifier

6 RFT
30 Squats
10 PU
5 Power Clean 115#

18:30

Can't wait to see how badly the Sheroes in SoCal destroy my time (I used the women's weight) while doing the REAL workout!

GND Thanks!
I love that vid!

9:27
That was fun! We also did some trampoline work and other handstand stuff before the WOD. Can't wait for tomorrow.

19:20

Clumsy, awkward and slow throughout.

M 42, 168

As rx'd 13:58

Never been so hesitant to do any WOD before, but this one hurts, but is SO COOL!!
I was very slow and broke up into 10 sets of 10
57:02

love the shirt!

as rx'd

10:19

felt verrrrry different!!!!

M/45/5'11"/188

25:52 as rx'd

On the T-shirt: Mike Burgener gave me that one...possibly because no one would buy the glow-in-the-dark green! You can get them in more subtle colors here...

http://crossfiteast.com/action/index.php/fitness/resources/C7/

Keep up the good work, Crossfit team.

Hitch

m/33/210/6'0'

100 inverted burpees (sit up/roll up)

25:10

Took me a little bit to get the motion down. Why do my thighs burn? Fun WOD!

f/41/130

16:04 Rx'd

15.01

I'm pretty lame and sloppy doing this but I like it a lot anyway. Movement is pleasure.

Tried to hit a tight hand stand at the top - hit a lot of accidental 'no wall' handstands, gotta love the accidents.

Before doing Danny yesterday, did this spring's Navy PFA. Modern PR for pushups, 74, and situps, 94. I've improved by 14 PU and 14 SU since I began CF. I think these numbers are comparable with what I did in AOCS 20 years ago. However, no where near the run time I could do then! Paul

Wow you you guys killed me on the regular burpee sub. Some great times from cdn army guy, skip chase and not to mention fit mom who crushed me on a rest day fun workout.

Crossfit is always humbling and inspiring.

AWESOME SHIRT IN PIC!!! hahaha

A Few Days behind, so i did "DT" today. It was my first wod in my very own garage gym, as RX'D 11m 06s. It was so nice to be able to do everything at my own place my daughter even joined me for my warmup. It also helps I kind of live on a small ranch in the foothills of Bakersfield, Ca so i Have plenty of room to run around and Thrash. So if anyone needs a place to do a WOD I have a pullup bar, 400 lbs weight set(not the best but it works), 45lbs Kettlebell, a homemade medicine ball( dont know how much it weighs), jump rope, two 24 in Plyo boxes, and some good hills to run up.

WOD #1 crossfit football

15 min max rounds
3 power cleans 185 pounds
3 rounds of cindy

Did 5 rounds cleans destroyed me clean is NOT my exercise...

I'll hit the main page WOD later big hugs to the FRAT!!! You guys are the best of the best

1 regular burpee, then I gave up because I was tired.

As Rx'd 15:08. I started doing kipping the first 10 and then I was unable and had to go to a roll to my feet and then to handstand.

After that I worked on my muscle ups and I started to get this throbbing pain around my biceps. It's more of an annoyance than anything. What could've caused this?

M/24/5'8"/170#

F/41/5'2/116

as rx'd
11:37

Warm up:
- 45 min spin class
- Tabata squats
- 400m walking lunges

100 inverted burpees:

13:29

A lot tougher than it sounded. My Baby was there in spirit to help me through it...

M/36(yesterday)/175

13:46

First 50 harder than the last...I nearly met pukey...I felt as though I'd been through the spin cycle on my washing machine....good fun and got some really weird looks in works gym :)

10:55 with roll up to handstand... still haven't figured out the kip up.

The hardest part about this one was not being too cool to do it.

F/25/5'0"/122lbs

9:39

Felt great in this WOD. Did them all in a row and once I found the rhythm they went by quickly. That was definitely some great practice for getting into a handstand.

My "warmup" today was a 115lb Mr. Joshua with our youth class this morning. Now I'm starving...

F/25/5'0"/122lbs

9:39

Felt great in this WOD. Did them all in a row and once I found the rhythm they went by quickly. That was definitely some great practice for getting into a handstand.

My "warmup" today was a 115lb Mr. Joshua with our youth class this morning. Now I'm starving...

33/F

75 total:
50 in 9:06
Rested 2:30
25 in 3:44

Was amazed I was able to do 75...next time my goal is all 100!

WU 9:07

15 Inverted Burpees
6:00
Indoor Bike Ride
18:00
Total Time 33:07

Total Cals 296

YEA BURPEES!!!! LOL love love the new wods lately that is the beauty of crossfit there is no gaming it. but mmmmaaaaannnnn i suck at inverted burpees took me
12 min as rxd
I KNOW WHATS GOING IN MY WARM UP FOR A WHILE!

14:40

Did G.I Jane
100 burpee pullups
13:58

m/40/6'0"/190

sub'd for 100 regular burpees w/o jump (which I need practice on anyway)

12:45

as rx'd

9:45

felt great. last november(month i started crossfit) when these came up I kept failing on the kipups from exhaustion. Now every one of them was perfect. yay crossfit!!

29/m/5'11/180

As rx'd 12:35
My wife did 75 inverted burpees and my 2 1/2 year old did 5 to a headstand. Plus she (my 2 1/2 year old) is helping me break-in my new bar and bumper plates working on her clean and jerk form.

13:40 as rx'd.

Some were kind of weak, but definitely worked hard. Could have done harder, but am really weak with handstands and tried to work a little on form.

I know CPT Hitchings through a friend. Hitch is a good dude. I'm just pumped to see someone that I know on the site. Really brings it home after doing it for a while. USMA '05 Roothawg or Die!

100 Inverted Burpees as rx'ed

11:31

24/M/5'9"/170

As RX'd 18:33

This WOD seemed to be just what the doctor ordered after such a high impact cycle, and because its something I've never done before.

It was nice to work on my coordination in such a new way!

I'm wrestling with the temptation to go for a quick run now though, since todays WOD was rather low in intensity. However my gut is telling me to hold off and take advantage of the extra day of recovery, since there is probably a method to coach's madness.

as rx 14:10

22:10 as rx'd
I did these in my backyard with no wall. Handstand push up on about half...wet grass is super fun to try to roll up on...and try again, and slip and flop around. I think I'll stay inside next time.

Question: I am SO close to being able to kip up from the ground...I get my feet under me, back off the ground, arms forward....PULLLLLLLL...., but I just cant get over my toes...I fall back everytime...any advice? Just keep at it? Thanks! Nate

47 - 6' - 210#

As RX'd:

13:54

Full supine to full hansdstand

17:55 as Rx

28/m/192

As rx'd
18:30

19:20 as rx'd
First time doing as rx'd WOD! Normally I am a puppy on the scaled workouts. This WOD was awesome really made my confidence boost and more pumped about what might be next!

13:03

Rolled up can't figure that kip out yet. After first 50 I had to switch the leg that I kicked up with. First one was hilarious, didn't realize how uncoordinated my left side was. Then I switched which leg came down first and realized how much tighter my left side is than my right side.

Tough one to do today after playing poker and drinking until 2:00 am.

As rx'd with arm assist getting up. Can't get the kip yet.

16:36

Felt like I was crusing the first half but definately slowed down the second half.

16:28 (roll-up)

15:10

Had to stand straight up and go into the kick - sweaty.

As rx'd 11:34

This was surprisingly fun!

As rx'd, no hands getting up, but can't quite make the kipping jump to get up.

12:41

At first I was worried because the CFWU seemed hard today and it normally goes by easy...I was dragging a little, but this one was nice and refreshing. After I got in the rhythm, they started going by quickly.

24/m/175

As rx'd: 10:44

Fun wod!!

M/24/160#/5'7"

I love inverted Burpees! At least they are much better than the regular ones.

As Rx'd
Time: 19:35

Question for the powers that be: Did I cheat?
To keep up momentum and speed, I lay on the floor supine to start and kicked my legs back and straight up so that I was vertical with only my shoulders and head on the ground with arms fully extended on the floor above my head. I then rolled forward and up onto my feet, stood, and the kicked into a handstand. Then, as I brought my feet back down I would immediately roll back, extend my arms across the floor and kick up into that original vertical position with just my shoulders, head, and arms on the ground. I would then continue into the next handstand. Was that cheating? I felt like it used the motions most effectively. Was I supposed to lie completely supine and stop the momentum for each one? If so, let me know so I can do it right next time. I hope my explanation is clear. Anyone feel free to answer.

11:14

sub 10 next time i hope.
things started to get dizzy.

24:08
(68,54), (9,8)

9:01

unbroken inverted burpees.. Much rather do inverted burpees then regular. Lots of fun!

As Rx'd

13:57

Warmed up with some Olympic lifts.

Did 100 regular burpees for time.

6:53.

Hate to be a cherry picker.

100 inverted burpees @ 10:04 non-kipping

okay, i dorked out and took some video of my interpretation of the inverted burpee:
http://www.youtube.com/watch?v=L5Irq6MwyLM

and the last 20 of my 100:
http://www.youtube.com/watch?v=Ve4J8QVSZk8

and a roll to handstand version for fun:
http://www.youtube.com/watch?v=BME96Nr6jPY

i apologise for the excessive grunting, I thought the music I had playing would drown it out, lol. apologies also for the lack of a shirt and excess pudge, what can i say, i'm in the comfort of my own home.

later,
b
m/32/5'8-1/2"/180
-still gaining weight to prepare for the weight loss competition...in a strange way this makes sense.

m/29/5'8/159

100 Inverted Burpees
14:58

Ran in a 5k this morning and shaved another 30 sec of my PR. Thanks CrossFit!

as rxd

17:04

Crossed legs on the get up, but over all happy w ith result
15:07

15:59

Avg HR 169, peak 180, rec 62. Gonna be sore in some weird places tomorrow.

10:56 as Rx'd

largely unbroken except for when I kicked the mat out of place when I kicked up. Annoying.

Not my favorite WOD but was nice for a small break...

Herm #106 - Kimberly was torn between the regional qualifiers and marrying me that day. I guess I'm lucky she chose the latter! Tough call though :)

She'll definitely be attending next year's qualifiers!

39/M/190
AS RX'D (no kip-up...not a chance)
1st 50 5:36
2nd 50 5:34

total 11:10

13:26

13:40 as Rx'd except I kept switching between kid ups and back rolls.

33 yom 220 bwt
10 mile bike to gym

crossfit football wod for today
4 rds +3 cleans and 1 round of cindy

bike 40 miles. to nice here in michigan not to take advantage of it.

19:00.

Quick question!! I'm 158# i have problems with some lifts should i gain some weight...perhabs up to 170 pounds i felt very frustrated with the 185 pounds power cleans...thoughts please

33/M/6'00/183

16:59

Full hip extension prior to doing handstands. All handstands locked out.

m/22/165/6'

as rx'd
100 inverted burpees (kipping)

time: 18:29

Thank you to all who took the time to explain what exactly an inverted burpee was!

32/m/160

cfwu x2

did 50 inverted burpees.

16:34

24:20 held it too long at the top.

CROSSFIT SUCCESS STORY!

Crossfit is the first workout I have really followed consistently "as prescribed'(though I still have to scale some of the WOD's). I'm approximately 3 months into following it consistently. With a Grade 2 Spondylolisthesis (slippage forward of my L5 verterbrae over my S1 vertebrae), it's very important for me to keep my core (posterior chain and abdominal sheath) strong. Additionally, with a history of compulsive exercise and anorexia - short, already prescribed workouts fit the bill for me to stay healthy, get "more fit", and not slip backwards into old destructive patterns. The dietary advice of the 'zone' is something I use as a guide, knowing that I will quickly fall back into anorexia if I follow a strict diet. As I try to increase my protein and fat and decrease my carbs, however, I mostly find that I feel better and have more energy, so I just use the good information and play it by ear. Thanks and God Bless to all who have worked and keep working so hard to make crossfit a reality - I love it!!!

First time with inverted burpees - less metcon than regular burpees I found, but definitely tough - Didn't time myself, had no trouble kipping up to standing, but the flip up to handstand proved tough. Pushed off with my right leg too many times and now my right shin hurts. Good workout....
God Bless all

s'more
Interesting question - not for sure what the answer is, but I'd say generally your body would be most healthy at it's "set point" weight, as long as it's in a healthy range. Seems to me if you keep working out and eating right and let your appetite help decide how much you eat, you'll gain muscle and get stronger. Different people are different sizes. You don't have to use the prescribed weight, it's prescribed based on a 175 lb. male, so what I do is scale it based on my weight and the percentage of the 175 lb. male that's used. Finally, I have sort of the same question.
I'm 135 at 5'9", and I wonder if I need to gain weight. I try to follow the advice I just gave you, and I think crossfit is helping me gain some weight slowly, which is ideal.
Anyway, not so sure what the right answer is, just some thoughts.

Stephen

You are right Stephen but some extra pounds maeby could give me an extra push not talking about 180 pe 190 just 170 pounds on the other hand it could make me slower at met-cons...mmm..hard one those 5 rounds at today's crossfit football make me think seriusly about my weight i felt too light

F/38/137.5 (woot)/5'4"

Took advantage of the beautiful day and went mountain biking.
Burned 841 calories, so I figured that was probably enough for me for one day!

i think 15 minutes just happy to finish

13:17

So glad I could do this given how awesomely my knee is gimping it up, I LOVE inverted burpees. Mine were a wrestling shoulder roll into a hand stand, followed by a HSPU, all off one leg, whose buttocks is now sporting a serious cramp. Shaking arms and a sweet limp, I love this stuff!

15:55

21:30

unbroken; tried to hollow out on each rep in the hand stand.

Great WOD!

#243 Natalie

I agree! all my work on my handstand kickup is paying off!

as rx'd 12:32

M/28/73"/180
22nd WOD

Regular burpees
11:05 (165bpm avg)

Thank you for suggestions everyone!

I did this as RX'ed with only a bit of intensity at the end, rolling up, no kip!
18:55

Then I did lots of skill work with KB, rings, snatch, etc. Was nice to take it easy, but to be back in the gym, my natural habitat it seems.

Trained Tracker, my long-lost training partner in med ball cleans, in the 7&7 WOD (cleans and push ups) oh boy, he met pukie. I felt terrible, not because I introduced the two of them, but because I COULD NOT STOP LAUGHING. I am a terrible friend LOL Papi Chulo- You know what I'm talking about, I could not look at him, for fear of setting of another round of sputtering laughter. I actually had to walk away and compose myself. I am the worst. Thank God I do not do this with clients. just friends. Its a wonder I have any left :)

My darling bambina is home! Babycakes wanted to go for a walk, so for dinner we are walking to a Cuban restaurant about 2 miles away in the next town. I am very happy. Tired, with a ton of laundry to do... but happy.

29/m/183

9:15

Quickly discovered that I couldn't kip, so all reps were roll-to-standing. Never sweated so much in under 10 minutes, and I'm sweaty by nature.

F-32-118

9:45
as rx'd
Loved it!

As rx'd, 13:01.

Fun times.

10:32.

M/40/6'0'/155

As Rx'd

18:51

I should have gone a little faster. I was holding back for a metcon hit that never came. First time with this wod.

47 / 175

16:26 as rx'd sit-up style kicked up against wall

13:05

First 50 - kip
Second 50 - Roll up.

Cant stop sweating! =D

m/42/165/6'

17:21

Been away on hols - subbed surfing 4-6' for most WODs in the last 10 days or so!

50 inverted burpees - 6:05
50 regular burpees - 4:05

Got better at the IBs as I went along, but must have missed something, as they seemed to be far more a skill drill than any sort of strength/met-con workout. So I switched over to regular burpees for the last 50 and sucked it up.

... Now as I write, I'm thinking maybe the purpose was to work on balance and I completely missed the point?! Balance is one of the components of GPP, after all ...

23/m/180
29:55 as rx'd, all kip ups

11:39 as Rx'd

m/28/170

as rx'd
17:26

13:56

Tried kipping, landed maybe 10 times... But I kept trying

WOD as prescribed, time=15:00

As Rx'd:
12:28

That was probably by far the most fun i've ever had doing a WOD, even though on a couple reps i thought i was going to go through my bedroom wall :)

WOD 100 Inverted burpees:
15.00.
all straight through,hold in a hollow on each h/s,probably coulda've gone faster,but was just glad to do the h/s's, as i couldnae dae them a wee while ago,now they feel quite easy.
before snatch work and clean and jerks,ohs.

m/29/165

As RX'd.

8:54

75 17:36

CrossFit Warm Up
followed by W.O.D.:

15:54 as rx'd

Assumed from the pictures that I was supposed to do the handstand pushup. Didn't watch the youtube videos until after. My shoulders are quite numb.

100 with 2 short breathers: 39:04

Tweaked my back something fierce playing golf this morning (I think I aggravated an old rugby injury somehow) so am going to rest and possibly do this tonight...depending on how the back feels. We'll see.

M/43/185#/5'9"

As Rx'd 32:00
Full ROM on all HSPUs.
Alternated with my 11 yr old son after he finished his MU WOD from Kids site.

Got the family involved on this one.

Quinton 9/4'5.5"/m/67lbs 7:30
Jude 11/4'9.5"/m/85lbs 9:53
Beth 46/5'2"/f/160 19:15
Anthony 36/5'11"/m/200 11:50

As rx'd

All of us got worked in different areas, Good Times!!!

M/43/185/5'9"

I also thought we were suppose to do HSPUs after each HS. Now I don't feel so bad about by 32:00.

As r'xd 22:23

seriously who came up with this one!! did it my room my Marines that iwas going nuts bumping into the walls with my boots!! ha

had to break it up in sets of 10 after #30..but knocked out 100 in about 32:00min

M/19/6'4''/195

17 mins rx'd

one of the more interesting wods I've ever done

Rx'd 13:32
then finished with 100 unassisted sit-ups holding 20lbs Dynamax medball ; arms extended holding ball on the ground and extended out past my knees

RX

21:31

Aloha,

Jordan

M/30/164

9:20 done while laying on back then rolling up to feet then into handstand.

M/30/164

9:20 done while laying on back then rolling up to feet then into handstand.

M/30/164

9:20 done while laying on back then rolling up to feet then into handstand.

16:19 RX'd

Back to Handstand push up

Got the family involved on this one.

Quinton 9/4'5.5"/m/67lbs 7:30
Jude 11/4'9.5"/m/85lbs 9:53
Beth 46/5'2"/f/160 19:15
Anthony 36/5'11"/m/200 11:50...

Comment #270 - Posted by: Worm29 at April 18, 2009 4:20 PM

Hands down, this is the BEST comment of the day!!! Crossfit Kids win!

M/30/70"/190

as rx'd = 23:20

kip to open hips stand, to handstand (held until steady)

M/33/6'/182

As Rx'd:

16:27

Inverted Burpees + sweat = love

3:34 RX'd

Regular burpees, 17:18

subbed 100 regular burpees

9:14

m/29/220

As Rxd 23:30

100 inverted burpees with roll-up

19:19

24/m/6'1/178

So I thought you were supposed to do a HSPU at the end. So, as a sub, I started the inverted burpee but as I came out of the squat and stood up, I did a 95# shoulder press off the squat rack.

Broke it up into rounds of 20, 20, 20, 30, 10

Took 30 min. Was a beating.

CFE/Running Cert Today...totally awesome, highly recommended!!!!

At the Cert:
-4x400m run: 68s,78s,78s,78s
-4 rds of 400m Run + 50 squats: 9:56

Mainsite WOD:
19:44 as rx'd

Decided to do 'Danny' instead since I missed it the other day and as a tribute to a LE brother.

As Rx'd, subbed Jumping Pull-ups, box jumps were 18", was all I had.

3 rounds + 10 box jumps

M/39/6'1"/245

24/m/5'7/159#

Re-weighed myself today; looks like I've gained a few... looks like it's time to try to get back in the Zone again.

Did Tabata rows with a friend instead of the inverted burpees.

8 rounds: 20:10

Meters rowed: 854

And I'm smoked...

D.
Sit-up, roll, hand stand
23 minutes

100 Inverted Burpees with roll-up

10:56

Did Karen instead.

150 wall balls in 7:30.

100+ (lost count a couple times)

21:33

This really hurts my wrists, anybody else have that problem. Will they get used to it or should I avoid it in the future?

Confession #1
I have never done a handstand. I've been practicing before and after working out but haven't nailed a good one yet.

So today what better chance to practice then today's WOD. Let me just say now how pathetic I apparently am.

Confession #2
I did the ugliest most horrific excuses for inverted burpees 54 times. Then what do ya know number 55 I nailed my first handstand and got to enjoy my basement upside down for a few seconds. And apparently shot my load in being overly excited so I stopped at 60. And I finished up with 40 burpees.

But because of number 55 today I am one happy guy. I know that I'm closing in on nailing handstands!

17:14 (no kip ups)

38M/5'10"/165#

Warm-up: Very active day outside enjoying every minute of the nice weather; having so much fun, I forgot to eat; oh, except for that time I took a break for a dark chocolate peanut butter ice cream in a waffle cone, mmm; at sun down I drug myself in the house, did some ROM exercises, and hit the WOD.

As Rx: 15:50

Kipped on all reps. Time for some real food and a nap!

24M/6'/204

Rode bike to gym. Did burpees x 100 in 17:45. Fifth day on xfit and don't think I'm quite ready for what was rx'd. Brought wife in on today. She did 50x 13:45. Then we both did chest and tri's :)

F/36/5'2"/108

Warm Up: 800m run

As Rx:
16:56

m/48/177

CFWUx1

For time:
100 Inverted burpees
14:23

Did 100 ugly inverted burpees broken up as follows: 20-20-20-10-10-10-10. The movement is new to me and very inefficient - in time I should be able to work out the bugs.

Also did 50 handstand push ups broken up as follows: 10-10-5-5-5-5-5-5.

Travelling today so I did the wod in the fitness room of my hotel. A small crowd watched curiously as I trained - nobody dared to join me in my workout....

Mama and the kids took the day off.

F/130

As r'xd.

17:19

11:50 - this was the easiest wod I've ever done. I worked hard to feel tired - went fast, kipped up as best I could, and went slowly up to handstand (working the core). Sorry, but I'd rather just do these for a warm up or for fun. Give me regular burpees! I say LAME.

22:10

On crash pads.

21:29

Made it much harder.

9:39

You guys complaining about it being easy or not challenging enough obviously didn't go fast enough.

46/M/6'/185

DID 100 STANDARED BURPEES FOR TIME:

TIME: 7:01

CHEST TO FLOOR TO FULL JUMP WITH OVERHEAD CLAP.

ANGEL OF HARLUM

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

21:57

20:21

LOVED this wod. LOVE burpees and love these inverted ones.
Got the first 10 done in a minute and was thinking- great! I can go for 11-12 min. Yeaaaaahhh....well, my kip was great and I was like a flipping fish, but after 40 reps I my body was not thinking it wanted to flip upside down again. I'd go do do one, and only half of me would cooperate ;)

Erin

30 yom, 185 lbs

16:52 as rx'd

cfwux2
burgwux2

mixed cfmainsite w/ cffootball

50 inverted burpees (sit-n-roll vers.) 11m

2 rounds + pc(185) + 1rd of cindy in 15m
(1rnd = 3pc's + 3rnds of cindy)

First time for this one. It was kind of fun, and really made me sweat.
In sets of ten:
18:25

as Rx???....8:02 SO close sub 8 i hit it at home i felt 3 times because the sweat..it was FUNNY i'm so tired from morning CF football workout I FEEL GOOD maeby too thin but GOOD!!!! now a big meal...

inverted burpees are SO crazy!!!!

crossfit football as Rx..5 rounds

crossfit main page 8:02

great day!!!!

PS: ouch headache i fell two times and what a good hits i got...and the handstand position doesn't help me either

LOVE THE FRATT!!!! BIG HUGS

28:32

Did regular burpees...Im not ready to do handstand, and besides this was the first time doing so much burpees..

100 Burpees in 10:05...need more practice

M/32/6'2"/190

WU: 1000m rowing, 100 double-unders

WOD: 100 inverted burpees for time (rolled onto feet instead of kipping) 21:51

went from feet touching the ground with legs straight over the head to sit up to hand stand and held for 2-4 secs...100

24"12'37

15:28

Ryan M/23/185/5'10

36:48 as RX'd, using kip-ups. First time I've ever done a kip up, didn't think I'd be able to do it, but I landed a few during the warm up, so went for it.

I probably had about over 200 attempts though, they were tough.

RJ M/23/170/5'9

20 minutes~ 130 roll up inverted burpees as RX'd.

20 Inverted burpees
10 Burpees
20 Inverted burpees
10 Burpees
10 Inverted burpees
10 Burpees
10 Inverted burpees
10 Burpees

19:30. I really couldn't get into the flow of the inverted burpees... which is why I switched in some regular ones.

100 roll up inverted burpees

19:16

WARMUP
100 INVERTED BURPEES--
Did negative HSPU nose to floor each rep, kipped the first 20, rolled up the rest---25:48

m/40/67"/185

punted on inverted burpee's; practiced about 10 and then tried to program my own work out.

AMRAP in 20 minutes: 6 plus 2 hammer swings

20 hammer swings right and left
20 one are kb swings with 16kg right and left
20 box jumps, 19"

Just did 100 regular burpees at home.

9:16

M/33/185

100 Inverted Burpees 1st time doing these have to work on the kip ! 11:09 was not happy with the technique so I redid this again 1hr later

100 Inverted Burpees much smoother this round unbroken 9:01 ( now to work on some kips ) love a new wod!!

18:48

After 50 I ran out of gas and had to resort to rolling up instead of kipping. Humbling.

Mark
rolled to feet 17:50

14 min, roll up
tried to kip, but just cant do it.

100 inverted burpees
-rolled up
- alternating leg for handstand

13:40

Did 150 regular burpees instead. 14:07

50 in 9:40, no kipping.

I'm slow at these. Roll up to a stand up then take a couple steps back to get into a hand stand. Slow out of the hand stand.

4 x 400m intervals at 9.5 on the treadmill with 2min breaks

F/27/5'0"/108
Non-kipping, no hands roll up
12:49
Felt great today!

first time doing inverted burpees so I took it, didnt want to hurt back

18:53

at about 50 I really got the hang of it, looking forward to doing this one again a lot faster next time.

After, 3000m row/11:58, followed by
5 rds of:
20 double unders/20 push ups
-9:37 (push ups got real slow by rd 3)

This morning: Task Oriented FGB for a 405
3 rounds of:
27 Thrusters w/ 20# DB's
27 SDHP's w/75#
27 Box jumps @ 24"
27 Push presses w/ 75#
27 Burpees
1 Minute Rest
total: 19:24 w/o rest periods

Later
Todays WOD as rx'd: 8:47

m/24/6'1''/185
as rx'd 14:10

30/m/198

16:56

not a big fan of these, but got them done.

M/25/140/5'11"

14:52 tried to hold each handstand for a second or two. Not that bad thanks to the gymnastics cert last weekend in Denver.

Rx 13:55

Warm-up: Ran 1.1 miles to gym --> 7'24" (pr)

Main site WOD: as rx'd
-->27'48

Rx 14:10 not too bad for my third crossfit workout ever!

Time: 17:49
Rolled up instead of kipped up. My body said no to that. Overall, I'm happy with the time. My shoulders were screaming. I wasn't expecting that. This was my first time doing inverted burpees.

As Rx'd - 21.30.

18:20
Roll to Full Stand -> kick to Hand stand -> Full stand -> supine -> repeat

as rx'd, @ CrossFit All In, 11:14

rest 10 minutes

21-15-9 of:

250 # DL
HSPU
Ring Dips
19:25

as rx'd

14:10

Took a little getting use to. Thought you had to stand up like a full squat so the last 50 I came to full extension then did the hand stand. I was considering adding a push-up to this. After about 50 I changed my mind. My butt actually hurt after this one.

I had a kick boxing course today so that was enough for me. We boxed and kicked for like 2hrs straight in my course.

Looking forward to doing this again. People in the gym were like WTF!

14:42 is my end time.

18 min.

seems to be a wide range of forms used here. the pics posted in the link don't seem to include a kip or standing up fully before the handstand (as in the youtube videos - btw, is that dude really working out to marvin gaye?!). also, i reset to supine position between each rep. could have halved my time using momentum coming out of the handstand to go straight back into the next roll/sit. what's the gold standard, coach?

good fun nevertheless.

Thats a rough one, I was considering a hybrid for this workout with some sort of mixture of burpees, inverted burpees, and weighted burpees.

33/M/180

12:15 as Rx'd

1st time

9:14 as rx'd

* unbroken

bw 210-31
100xBurpees (non inverted)
Time:13:25

22/M/180

15:10 as Rx'd

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

100 IB in 20:40

Rolled, No Kip. Stood then transitioned into a full balanced hand-stand in the middle of my front yard, no wall for support. Held the hand-stand for for a 2-3 count then came down and repeated.

Felt this in the glutes while rolling up.

OooRahh CrossFit

Roll up. As rxd 11:35.

It took me a couple hours to figure out exactly where and how to do these. I started in the bedroom where there's carpet but kept freaking out the dogs. I tried it outside, but the bushes didn't do a good job of stopping me when I overshot the handstand. I finally mustered up the huevos to lay down some padding, carpet, and a rug over the Pergo in the entryway and did it against the door. They weren't pretty or fast, but I did them.

As rx'd

39:21

m/29/166cm/61kg

As rx'd 10:30

This WOD was not as bad as I thought it was going to be.

100 regular burpees
12:45

Wow, just when I thought our WOD was crazy enough. Cannot wait!!

No Wod for me today. Had been feeling dizzy and did not think this one would help. Watched husband run timed 5k round track (17m 49sec) then when into gym for f/s and snatch practise.

Strong Lil Pony - Pedro is the riot. You can hardley get any training done, for all his talking and larking about, hitting himself with the bars and scalping himself while doing pull ups. (only kidding). He pushes you to always do better and I moan like crazy about it. His ears bleed from my constant moaning. Btw facebook, no mates, so not point. Saw you were going in for a biopsy. Hope your results are what your are hoping for.

Good Fun

M/150/35yr

Couldn't kip did roll instead.

13:16

m/43/185

13:35

F/22/5'6"/137

"Danny" as rx'd for women

2 rounds + 30 box jumps + 20 push press + 11 pull-ups. 19 pull-ups short of 3 rounds :(

m/27/190/72

100 burpees for time 13:19

14:22

M/32/160 6'1

14:04

rolled instead of kipped.

as rx'd

14:40

I can't break dance. Subbed 150 standard burpees.

13:45

m/3/5'8/159

M/31/6'/195

100 standard burpees 10:10

11:59, unbroken

I love them! So much fun! I overheard so many people say that they would break their back trying to do those. One of the many CrossFit movements that attract attention at a conventional gym, another one is definitely virtual shoveling!

34 mins
sit up version with 45lb plate. into squat stand overhead press into wall stand.

No kip, need to work on that, so I rolled

12:56

18:20

9:32 freestand & rollup.

So good to be well again!

m/29/194/6'1

as rx'd

13:10

Theresa - Candidate training for Black Belt:
ran timed 2 mile (18:34) + 3.5 hours of forms, pads, mitts, defenses, combos, & 'knock your block off' sparring.

Rx'd with wall and no hands on the roll up.
12:41

13:56
Back still acting up

RX'd -12:38
no hands on roll up, against a wall.

My fav WOD so far! Had a lot of fun with this one.
RX'd - 11:37
*Form may have been a little sloppy, but pretty clean for about 90%

100 Burpee pull ups at playground
11:34

15:39... This was an odd one. I loved it and know I can shave off a lot next time around.

100 standard burpees
19:26

27:30
Roll up to hand-stand push-up against the wall. Couldn't find a good video demonstrating whether there was a handstand push-up or not. 100 kip-ups would have killed me on top so I settled for the role.

F/41/5'4"/143

150 regular burpees

28:11

unless i did something wrong that was easy for me...

7:59
as rx'd

m/21/6'2"/180lbs

rx'd
15:18

Harder than I anticipated.

15:41

Got some really weird looks at the campus gym...

rollup to handstand against wall
15:45

M/40y/68"/156# 100 inverted burpees as Rx'd.

14:27

Lots of fun! I passed lots of gas, which made the 3 kids in the room laugh a lot, which made me fall on my head a few times.

22.m.135.65"

as rx'd
27:56(PR)

did 100 normal burpees.

first time doing this

8.31

think I can go under 8 minutes next time

25:04 w/ 20lb vest, otherwise as rx'd

m/38/192/70"

CF Lorton

WU: Samson strech
15 OHS PVC
2 rounds Cindy
500m row

WOD:
3 rounds of
20 Wall Ball
20 SDHP 75#
20 Box Jumps 24"
20 Push Press 75#
400m run

no rest

21:27

m/35/155

as rx'd
9:40

Is this guy's rank in the caption somehow significant?

-SGT Rojas

M/42/195

11:53

m/39/5'4"/141

100 inverted burpees: 19:18

Ran a 5k race in the morning: 23:28

m27/183/86kg

as rx'd (sub kip for roll up)

tried kip and hurt my ass need to practice for next time

15:01mins

m/30/156.5

as rx'd

17:39

gotta pick up the speed

100 regular burpees: 8.58

WOD - 12:37 [50y/m/10st12/70"]

100 Normal Burpees:
11:10

Jeff @ home
w/ nose to ground hspu each rep
15:28

Charity-
w/ nose to ground hspu each rep
12:41

m/31/5'10"/190

26:50 as rx'd

28/M/140

Surprised at how tired my legs got.

15:05 as rx'd

kicked up to handstand one leg at a time

time: 17'11

M/23/66"/175

Sub'd regular burpees for inverted. 100X

11:05

m/37/195

Playing catchup after the weekend:

100 inverted burpees:

11:35

Alternated kickup leg every 20 reps or so.

Now a 10min rest, and off to Angie...

m/178/94/33

14:25 - prva kriza zone

41/191/m

12:22

CFWUx1
19:17

As Rx'd

Kipped to a squat on all 100. F@#King hard and I'm done!

23:50

First time with this movement...50 inverted burpees and 50 burpess : took 18:20

19:55

m/218/34/6"0

As Rx'ed in 25:02.

did the roll for most of it, reps 80-88 were kipping, although it was an ugly, "are you sure you're doing it right kip", not a pretty, "Shawn Michaels is down...and now he's back up!" kip (you WWE fans know what I'm talking about). Anyway, this is my new favorite workout. Maybe it's not a metcon in the traditional sense, but I was sweating buckets in this one. And the bonus was, for my last 30 reps, some poor girl came and started doing sit-ups for her PT test right next to me (I was at the mats). So when I started kipping and the sweat started flying, I think she was getting "baptized" on every rep! Good times today at the gym.

24m/75"/200 lbs

100 Burpees (not inverted)

9:44

100 regular burpees, 13:03

still can only do a few HSPUs facing away from the wall. can do more facing the wall, but that made it hard to do inverted burpees.

100 regular burpees, 19:22

15 minutes

I did these today, even though I did 100 reg. burpees on Sunday.

12:13

29:42

5'9"/m/185
as rx
1900min

next time will be much faster, i paced it too slow. Excited to see which muscles will be sore tomorrow.

20090419 2230hrs
WOD090418: 100 Inverted Burpees (for time)
As rx'd, 20:23
Lino floors not ideal...
same as above, not sure what the groove/tempo was going to be.

M/18/165/5'11

Exagerated hip extension on the rise on every rep.

13:47

M/29/6'3/175

11:26

Only did 50. Couldn't get in the groove.

32/m/#230
rx'd 22:05

30m/156/70"

as rx'd 8:23.

45 inverted burpees w/ handstand pushups.

12:33

m/20/163/5'9"

12:58

M/29/187
15:27 as Rx'd

28/m/79kg

19:28

M/31/190

19:58

F/33/108

10:33

100 inverted burpees w/ HSPU (forehead to ground)
28:30

Thanks for the idea CFSnohomish!

17:55

Warm up:

Mess around for 10 minutes

WOD as Rx'd:

11:59

Mad props to all the folks who did this in under 10 minutes.

20:23

43yom / 147

15:44 as rx'd

All Inverted Burpees were with a kip up to the standing position. Tough work-out and a surprisingly tough exercise.

17 min flat. did right after 12 min TT on treadmill running 1.71 miles

17 minutes

M / 31 / 5'11 / 230

Did not do. Spring Game Weekend

pressed for time d/t finals

50 in about 10 minutes

12:30

I did 10 at a time, keeping count with focus pads. Also, made sure to switch every 10 which leg I was kicking off with.

M/25/6'1/175

Subbed 18 holes of golf at Capital Hills. Fired an 85; not bad for the first time out this year.

M/29/6'/195

18:31

M/29/6'/195

18:31

17:45

Done in sets of 10. Lots of fun. Handstands were getting easier rather than harder toward the end. I guess that's how it goes with skill based stuff.

did yesterday. april 20th 2009

14 minutes 13 seconds.

didnt find it too difficult but was sore tody

100 burpees 17:45

rxd
15:46

08:48

I thought inverted burpees ment jump, then pushup, instead of pushup, then jump. Oh well, I need more pushup strength contra shoulder, so what the heck.

14:36

m/30/6/200

22:18

Started flat, did sit up, stood up, handstand against wall, back down, and flat on ground. Probably sub-par as far as inverted burpees go, but it was my first attempt!

50 in 00:11:22

Tomorrow I will be back to full force after Maratona Napoli.

about 20 minutes.
did nont use a stop watch.

I also rolled up to my feet and when I jumped into the handstand I walked my feet back then jumped up.

Does that count?

M/41/5'11"/185

As rx'd

19:43

This looked like such good fun, I did it last night.

M/36/6"/180

As rx'd

21:35

M/31/5'9"/160

Just started my second cycle of CFSB today, and the back squat day calls for a 15-min workout. This looked perfect. As rx'd.

Time: 15:00 *exactly*

13:09
roll up variety w/ hs against wall

Subbed -->

3 Rounds for time:

10 Rep Bench Press - 185 lbs.
10 Rep Tri pull down - 170 lbs.
10 Rep Curls - 37.5 lbs.

10:30

Bench was broken on sets 2 and 3, had plenty of gas left in the tank for tri's and curls. Adjust to 5 rounds next time (lower bench weight or reps)

M/27/175/6'

had to roll to standing couldn't kip to standing but otherwise as rx'd.

29:10

CF Football WOD
as rx'd
3 rounds
plus 3 Power Cleans, 1 full round of Cindy plus 5 pull-ups

took 29:00 but sorta took it easy and took 2 long water breaks. I popped up for 10 in a row, then rolled up for 10 in a row (alternating up to 100 reps). I also pushed off with one leg in doing the hand stand portion and alternated that to use the other leg for a more complete workout. Next time gonna try pushing evenly off both legs for the hand stand.

47/M/184
As Rx'd
21:10

made this up on monday 4/20

33:33

as rx'd

did sit up and roll variety...

22:36

Was spent after this one...What a workout!

21m175

as rx'd (no kip, though)

9:11

Did this one after the 30 muscle-ups and before 7x1 DL. Fun spending two hours at the gym.

m/195/6'3"/29

as rx'd 18:43

13:01

47/M/184
21:10

12:00 even. Though I'm not entirely sure I did them correctly. Gotta look further into it.

21/m/6'2"/195 lbs

Not a big fan of inverted burpees so I just did regular burpees:
8:56... smoked

41/m/276cm/73kg

As rx'd

14:44

Missed

For time:
100 Inverted burpees

30:20

100 regular burpees 14:30

m/33/160lb

9:50 as rxd

Way too much FUN!!!

M/30/150

100 regular burpees = 7:30

Rolled up instead of popped up, otherwise as Rx'd. No time recorded, continued to do inverted burbpees until the guys I was working out with finished their sets.

m/30/190lbs/72"

roll up, no kips, hs against wall
25:02
very sloppy form hurt my time. I can see making a big time improvement with the proper rhythm.

about 12 minutes

stopwatch stopped in middle and restarted

Time: 18:23.

Did roll ups rather than kips. Only 50 reps, wrist really started to hurt.

WU
Handstands and Handstand Push Ups are my nemesis. I scaled this wod to as many as I could do in 20 minutes. I got 42. Pretty good for someone who some days has trouble doing one. Next time shoot for 60, then 80, then as rx'd.
M/48/185#/72"

m/36/6'4"/95.5kg

Pack:
50 Inverted Burpees

7:47

Even managed to hold a few handstands.
I've never been able to do that before!

on travel @motel in lansing, IL

had to do regular burpess (100)

11:42

16:48 in basement. had to vacuum up popcorn from scrapping ceiling.

25 in 14 minutes (100 is going to be tough)
50 next time

15:43

Didn't understand the whole kip-up thing i guess. I did a kind of roll/sit-up. First time doin em' they were fun but of course they sucked. thought i was gonna quit at 50 next thing i knew i was at 80 then said to he77 with it im this far and got all 100. really improved my handstand too was able to do alot without the wall's support.
21:55
M/25yo/155/5'2"

14.40

That was fun ... for the first 5.

done Monday (4/20/09)

breakfast: run 45 minutes = 6 miles

WOD:
100 x inverted burpee (roll-up to handstand against wall)
time = 9 mins

as rx'd: 11:39

Rolling up for both:

AL - 13:41
Taylor - 23:07

Male 21 160lbs 5'11
Time : 10:15
I hope i do better next time - adam

As Rx'd 23:31 That sucks

12:27

m/35/5'9/176

CFWU - 3. Reg except 12 pushups instead of HSPU 3rd. Superman. Burgener.
80 in 30 min. A lot of sets of 5. Did 3 rep reg then 2 using Bob's trick from abouts reps 20-50. Later reps-little easier to get up. Keep lower abs tight makes it easier.
Get a better rhythm next time to improve time.

as rx'd:

13.14 (sit up style)

no kip. no hspu's

26 min

17:40
Did mostly kipping supine to feet.

I used this one as a skill training session. I am irritable and unable to focus after the last 3 days outside the zone. 50 in about 10 minutes.

12:30
* 100 regular burpees

18:43

M/31/204

For puppies:

25 inverted 11:24

great sweat

100 IB in 17.35

Rolled, No Kip. Stood then transitioned into a full balanced hand-stand in the middle of my front yard, no wall for support. Held the hand-stand for for a 2-3 count then came down and repeated.

34 yom 204 lbs.

Did 100 regular burpees 14:29. Could have went fastre

43 yom 210lbs.

3rd Crossfit workout ever.

Did 40 regular burpees 11:29.

43 yom 210 lbs.

Did 40 regular burpees in 11:29

did some joint mobility stuff

as rx'd 25:20 using rollup

as rx'd 12:59 roll up

12:59

did "GI Jane" 100 Burpee pullups for time
17:04 M/27/72/177

as RX'd 18:00 roll up(took breaks in between)

28/m/190

as rx'd: 21:54

only did 60, in about 14 minutes

Meyer- 19:13 at home
Stocker - the bear= 7 reps -3 rounds- no weight recorded

21-15-9
95# snatch
chest to bar pull ups
12:31
5 minute rest
100 inverted burpees
30:22

as rx'd
roll to handstand no wall
11:17

1:30 of tuck hold en 4:55

Buy-in: 10 regular burpees (77-86)

WOD: 12:43, as rx'd.

Cash-out: 10 regular burpees (87-96) (Day 96 of Burpee Challenge)

Fun gymnastics WOD. Did this pretty much without stopping. I did the sit-up and roll version, but about halfway in, I found that my balance was better trying to pistol out of the roll. Last time I tried this (2 yrs. ago), I could barely get up out of the roll - forget about pistoling.