August 5, 2009

Wednesday 090805

Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

Post time to comments.

Compare to 090411.

blue-bird-th.jpg

Enlarge image

Tyler Johnson - Alta, Utah


CrossFit Kids' Class Part 3 - video [wmv] [mov]

Posted by lauren at August 5, 2009 3:33 PM
Comments

Oh man, something metabolic right after FGB? Well, time to grin and bear it, I guess. :D

Comment #1 - Posted by: Jake B at August 4, 2009 5:29 PM

hello metcon...looks painfull.

Comment #2 - Posted by: cass - CF Oshawa at August 4, 2009 5:31 PM

ROCK OUT!

Comment #3 - Posted by: SGT WARREN M/27/5'8"/175 at August 4, 2009 5:32 PM

DO IT BIG!!!

Comment #4 - Posted by: Quest at August 4, 2009 5:35 PM

I usually don't post on the main site, but I've never caught it with only a few posts so far. Looking forward to this tomorrow morning.

Comment #5 - Posted by: Jim G-ville at August 4, 2009 5:36 PM

I can't believe i'm saying this, but i like the sounds of this. Perhaps i can redeem myself from yesterday!

Comment #6 - Posted by: Eric Gohl 22/5'10/162 at August 4, 2009 5:42 PM

Not the first time I have heard this term ... Metcon ... what does that mean???

Comment #7 - Posted by: Mike at August 4, 2009 5:44 PM

EASILY I APPROACH.....

Comment #8 - Posted by: RAMBO 6'2 199 26yrs at August 4, 2009 5:45 PM

Metabolic Conditioning

Comment #9 - Posted by: Brian Hamilton at August 4, 2009 5:46 PM

What's a good standard substitution for rowing? I simply don't have access to a rowing machine or real boat. FGB and now this are frustrating.

Comment #10 - Posted by: Ryan at August 4, 2009 5:46 PM

***FRAT***

Hmmm, this looks familiar...burpees and running huh?

Day 2 Paleo Challenge WOD "The Avalanche" (Credit: Jakers)

Run 1 mile
80 burpees
Run 1/2 mile
40 burpees
Run 1/4 mile
20 burpees

31:40

I hate burpees.

Go FRAT!

Comment #11 - Posted by: Playoff Beard at August 4, 2009 5:46 PM

#6 Cougar Hunter: You my friend, are a sick individual :-)

Comment #12 - Posted by: Playoff Beard at August 4, 2009 5:48 PM

Not suposed to run so I guess I will do the following

3x through
1000m row
Burpees

Unless someone has a more interesting sub.

Comment #13 - Posted by: Dan m at August 4, 2009 5:49 PM

Oh yeah I'm back and now I got my own diggs CrossFit Cut Walpole MA, anyone in the area come check it out. NASTY.

Comment #14 - Posted by: RAMBO 6'2 199 26yrs at August 4, 2009 5:49 PM

Playoff Beard-

Haha, I may be that. But even more so I'm out to avenge myself from my terrible (personal) performance on FGB. When I don't work up to my own expectations I get motivated to suck less. I WILL PR ON THIS!

What are you going to do after doing "The Avalanche"? Not a very kind back-to-back WOD program for you! I'm glad I got all those out of the way when i did!

Comment #15 - Posted by: Eric Gohl 22/5'10/162 at August 4, 2009 5:56 PM

the suck factor just went up.... get some

Comment #16 - Posted by: Greg C at August 4, 2009 5:59 PM

#10 Ryan

if you don't have a c2 rower, do sumo deadlift highpulls.
1 rep for every 10 meters.

Good luck

Comment #17 - Posted by: Bradh at August 4, 2009 6:01 PM

Hey7 gang

was curious as to what the definition of a "firebreather" is. . . .by Crossfit standards that is. . .

Thanks

Comment #18 - Posted by: irishrhino at August 4, 2009 6:05 PM

wow....everything I really suck at all wrapped up in one WOD.

this should be fun!.....wahoo!

Comment #19 - Posted by: KLowe at August 4, 2009 6:13 PM

Comment #10 - Posted by: Ryan

Sumo deadlift high pulls with 45lbs or the 45lbs bar. 1 rep = 10 meeters. So for the row do 50 sumos, that is what I will be doing.

Comment #20 - Posted by: Nik Nichols 42yo,5'7''165lbs at August 4, 2009 6:17 PM

Nik & Bradh - thanks!

Comment #21 - Posted by: Ryan at August 4, 2009 6:19 PM

pukie... my name is theNine ... I think we will have date tomorrow

Comment #22 - Posted by: thenine at August 4, 2009 6:29 PM

ok, i'm in my second week of crossfit. is it always this hard, or did i get lucky with my starting time? love it though!

Comment #23 - Posted by: andrew at August 4, 2009 6:35 PM

this will be a pain at the local YMCA. they frown upon hogging multiple machines. at least i get there nice and early

Comment #24 - Posted by: Russ m/19/65"/145# at August 4, 2009 6:40 PM

#23 andrew

If it ever gets easy, you're doing something wrong :)

Comment #25 - Posted by: Eric Gohl 22/5'10/162 at August 4, 2009 6:45 PM

Ah, yes... I missed this one in April, but did it in Feb. Another as RX'ed. Another PR? :)

Hmmm, leaving for NC in the AM. Guess I'll wake up early to do this first thing. I am sick, I am obsessed, I can't believe I am going to change my schedule for this, but I am compelled to see my improvement from last time.

I really think my extra sleep and supplements are enhancing recovery, and being dairy free has alleviated my allergies, and I'm starting to think my asthma too. There has been preliminary research on fish oil and asthma, I am experimenting on myself with it and other herbs. Awesome.

WOD #2: drive 8 hours to North Caroliney, let's hear it for DOMS. I'm bringing my stuff: have 14# d-ball, jump rope, rings, bands, 8 kg kettlebell, and running shoes. I'm all set :)

Comment #26 - Posted by: Strong Lil Pony! at August 4, 2009 6:46 PM

Should I feel bad that you beat me PB? I wasn't even trying that much...

Comment #27 - Posted by: Daniel Krull AKA "Franiel" at August 4, 2009 6:51 PM

Well darn, another substitution no C2 here.

If I choose to sub in something like kettlebell swings, how many should I do?

I substituted the rows in "Fight Gone Bad" with 1 pood sdhp. I don't want to do that again.

I guess I could always go to the lake and rent a John boat. Haha

Comment #28 - Posted by: Mephoria at August 4, 2009 6:52 PM

Strong Lil Pony-

Haha you pack like I do! :) That cracks me up. That and "North Caroliney" lol. Good to hear you're feeling so great and recovering well! Let's kill this sucker and PR together!

Comment #29 - Posted by: Eric Gohl 22/5'10/162 at August 4, 2009 6:52 PM

Eric Gohl
I am right there with you. My FGB was kind of uninspired... So I want to really put it all on the line with this wod, so I guess that I too am looking forward to this one.

Comment #30 - Posted by: snix 33/5'11/180 at August 4, 2009 6:54 PM

great WOD
LOVE ALTA (the pic rocks)

Comment #31 - Posted by: mattyb at August 4, 2009 7:06 PM

Time to give this one a girls name...


How about "Ashley" or "Abby"?

It is a good one, and I think it deserves a name.
I will be making up J.T. tomorrow and this one on Thursday, as I am on a 5-2 schedule.

Comment #32 - Posted by: sdt at August 4, 2009 7:07 PM

Seen it several times now. FRAT means what? Thanks.

Comment #33 - Posted by: Tom R. at August 4, 2009 7:10 PM

Just did this one recently

as rx'd:
17:22

It is a TOUGH one!

Paleo Challenge - 3 days down...

Comment #34 - Posted by: J9 at August 4, 2009 7:15 PM

Jakers - thanks bro. all sorted this end now. should be good to go your end any day.

Hey FRAT - Hope all is well

Comment #35 - Posted by: Rookie - Crossfit Gold Coast at August 4, 2009 7:16 PM

snix-

i feel your pain! Tomorrow will be our day, let's have PR's all around and cry out in a victorious battle shout once we're done doing so!

Comment #36 - Posted by: Eric Gohl 22/5'10/162 at August 4, 2009 7:26 PM

Dan m.

Sub double unders or box jumps for your run

Comment #37 - Posted by: Torey Page at August 4, 2009 7:29 PM

Wow - I almost feel vindicated that I subbed DB swings rather than burpees for the row w/ FGB, else this would be even more brutal. I'll have to sub SDHP for row, so back-to-back for those.

Hope it's a bit more cool and dry, this will be rough in the high heat & humidity.

Comment #38 - Posted by: Mike at August 4, 2009 7:30 PM

Sigh..gonna be a fantastic 80minute WOD..trying to keep my head up.. ThirdWOD..yay

Comment #39 - Posted by: Meat at August 4, 2009 7:32 PM

#27 Franiel: Oh, a little smack talk on the court eh? I like it! This is the sport of fitness, so we may as well trash talk accordingly.

Maybe you can blame the loss to old man Playoff Beard on your spiffy new Do-Wins...great for lifting, not so much for running ;-)

Man hugs bro, keep up the strong work!

Comment #40 - Posted by: Playoff Beard at August 4, 2009 7:34 PM

this has to be one of my favorite workouts (F.G.B) ran a mile before and after but ended up with 154+180+137.5 so a total of 471.5 so not to bad....a lot better then last time

Comment #41 - Posted by: josh (19, 5'10, 165) at August 4, 2009 7:39 PM

I am actually excited to do this and CFE...just as I was for CFE and FGB today...I think I'm sick..haha
3 2 1 do it.

Comment #42 - Posted by: DRayn 22/6'2"/183 at August 4, 2009 7:48 PM

Been here only 2 months, but from I can gather, FRAT has several uses, based on context.
"F* Reading All This"

... where F* can be any of its many forms (see George Carlin: History and Uses of F-bomb).

Most common uses of FRAT seem to be:

FRAT, as in: Forget Reading All This! (a declaration, not going to read any posts)
FRAT, as in: Friends, Read All This! (a command, hey you - better read what I have to say!)
FRAT, as in: (to my) Friends, Reading All This (a greeting, to all my peeps that see my post)


that's my guess, anyway ...

Comment #43 - Posted by: Mike at August 4, 2009 7:53 PM

Eric Gohl
sounds good... Really getting pumped for this one. Burpees used to intimidate me, because let's face it they really suck... But after doing the burpee mile, I get all fired up about them, and am not afraid to really attack wods that include burpees. We shall see! Good luck with this one to you, and to all of us who Crossfit!

Comment #44 - Posted by: snix 33/5'11/180 at August 4, 2009 7:55 PM

4/11/2009
3 rounds:
500m row (1:47, 1:49, 1:53)
21 burpees
.25 mile run (treadmill 11.2, 10.5, 10.6)

16:16 08/04/2009
17:19 04/11/2009
17:30 02/15/2009

Comment #45 - Posted by: johnathon in seattle 28/5'8/158 at August 4, 2009 8:09 PM

3 rounds:

500m row (1:47, 1:49, 1:53)
21 burpees
.25 mile run (treadmill 11.2, 10.5, 10.6)

16:16 08/04/2009
17:19 04/11/2009
17:30 02/15/2009

Comment #46 - Posted by: johnathon in seattle 28/5'8/158 at August 4, 2009 8:11 PM

17.15 as r/x. Probably lost 5-10 secs minimum per run getting the bloody treadmill up to speed, although it provided a welcome rest.

Gee, Jonathan, 16.16 is a smoking hot time - my row & run speeds are pretty similar to yours, so your burpees must be lightning fast

Comment #47 - Posted by: nick in sydney m/37/6ft/183 at August 4, 2009 8:49 PM

#28
I have a john boat & you can use it anytime.

Comment #48 - Posted by: john at August 4, 2009 8:50 PM

Mephoria, the usual sub (I believe) for rowing is a 20kg sdlhp for every 10 metres.

SO...you would do 50.

Personally I'd rather row, but I guess you don't have a choice!

Comment #49 - Posted by: nick in sydney m/37/6ft/183 at August 4, 2009 8:54 PM

I know the standard sub for rowing is SDHP, but does anyone know how many and how much weight to sub for cable row? I tried 50x 70# but it didn't feel like enough when I finished. Thanks.

Comment #50 - Posted by: Nate m/22/6'/185 at August 4, 2009 9:00 PM

Feeling strong on day 3 of the Paleo challenge. I have to do this WOD witch seems a little similar to the WOD that Herm programed for us.

It is going down.

Eric Gohl - I have to check your score on FGB. I didn't look at the site too much since I didn't do it. No scorer.

I am ready for day 4 of the FRAT 30-Day Paleo challenge!

Comment #51 - Posted by: Corey Bibolet 39/M/159\5'8" at August 4, 2009 9:07 PM

30 mins. as RXed

Comment #52 - Posted by: Jason Young at August 4, 2009 9:38 PM

If I don't have a rowing machine what would you substitute in its place. Sumo-deadlift high pull? Any help?

Comment #53 - Posted by: Austin at August 4, 2009 9:47 PM

SHP sub, 17:44, YEEHAW!!!!!!

Comment #54 - Posted by: Sly at August 4, 2009 9:49 PM

seeing as I'm in the picture, I better kill this WOD tomorrow...

Comment #55 - Posted by: Tyler Johnson at August 4, 2009 9:53 PM

#47 nick in sydney:

Here's a tip I use to save some time. When I get off the treadmill, I usually just lower the speed to around 5.5 instead of turning it off. It saves wasted time of waiting for the treadmill to get up to speed for the next round. You just gotta do a little math to determine the next .25 mile run since the treadmill is running the whole time =)

Comment #56 - Posted by: johnathon in seattle 28/5'8/158 at August 4, 2009 10:03 PM

SDHP sub with 45lb KB

19:47

Drenched

Go Navy

Comment #57 - Posted by: Varp at August 4, 2009 10:20 PM

I really love this WOD. I was actually pondering of using it instead of the one I programmed for the FRAT 30-day Paleo Challenge. What a coincidence that it came up!

Regarding firebreather status (JMO):

With this WOD, firebreather status would probably be sub-16. To all who want to try out the 2nd WOD of the challenge, I believe firebreather status on it is sub-25 minutes.

Comment #58 - Posted by: Herm at August 4, 2009 10:22 PM

OK...

So all the displays on the C2's at the school have been broken by unruly children. About how long should I row to equal 500m?

Thanks!

"Work hard. Play Harder!"

Comment #59 - Posted by: Tarzan at August 5, 2009 12:21 AM

M/31/6'3"/205

Posted this question previously, and would appreciate some input:

I'm not interested in powerlifting shoes (yet), but I'm hating my running shoes right now for WODs. What do you wear/suggest for a good "all-around" shoe that has some cushioning/stability (for the box jumps or sprints)? Converse Chucks don't have enough cushioning for me. What do you all think?

Ben

Comment #60 - Posted by: Ben S at August 5, 2009 1:13 AM

16:48

Comment #61 - Posted by: Charbs 23/190/m at August 5, 2009 1:50 AM

41/m/176cm/72kg

3 rounds for time

50 SDHPs, 20kg Barbell
21 Burpees
40 Double unders

14:32 PR (last time 15:54)

Comment #62 - Posted by: Memuc at August 5, 2009 2:02 AM

#59 Tarzan - I usually row 500m in about 1:50 to 1:40 with a fast-paced evolution like this one. Normally you should strive to row the 500m in at least 2 minutes or less. So if you're a solid rower, do it between 1:40 or 2:00. If you're a mega-beast go for 1:25-1:40 and if you're a little slower try 2:00-2:15 I guess?

Comment #63 - Posted by: Adam S. (23/181/5'7") at August 5, 2009 2:13 AM

got up this morning in a really bad mood.
this is what I need today. I'm going to do 10 rds or 2x puke!!

regards from Zurich, Switzerland

Comment #64 - Posted by: ozi at August 5, 2009 2:27 AM

m/41/6'1"/190

as rx'd 20:01

Comment #65 - Posted by: Starkey at August 5, 2009 2:52 AM

SHP sub for row, 15:57. Third WOD in a row where I thought I would puke. SWEET!

Comment #66 - Posted by: loyola2 at August 5, 2009 3:15 AM

15:34 as rx'd

Comment #67 - Posted by: dc3 at August 5, 2009 3:20 AM

SDHP 14kg x 50 for 500m row.

Time: 22'13"

F/33/62kg

Comment #68 - Posted by: lelak at August 5, 2009 3:27 AM

As rx'd: 18m 50s

Horrible.

Comment #69 - Posted by: iainboy at August 5, 2009 3:36 AM

Tried this out this morning to see how it would go, did 1 round since I have never even done a burpee. Boy I got my work cut out for me
my 1 round time; 8min 57.

Ready for Strict Paleo diet day 3!

Comment #70 - Posted by: Alec at August 5, 2009 3:40 AM

m/44/185

as rx'd
19:51

Comment #71 - Posted by: cosmo at August 5, 2009 3:41 AM

m/41/5'6"/145

sub 45# sdhp
18:55

Comment #72 - Posted by: duane at August 5, 2009 3:46 AM

m/28/220

as rx'd
14:46

Comment #73 - Posted by: Tyler Petersen at August 5, 2009 3:46 AM

Anyone who works with kids or might do so in the future: Watch today's video, particularly the last comment.

Comment #74 - Posted by: carl at August 5, 2009 3:48 AM

some of these times are freaking fast...the burpees KILLED me
first time: 18:45, can't wait to smoke it next time!!!

Comment #75 - Posted by: SGT WARREN M/27/5'8"/175 at August 5, 2009 3:51 AM

M/37/6/87kg

19:33

Tough one, especially after FGB

Comment #76 - Posted by: fleet at August 5, 2009 4:10 AM

Hey just a quick question for anyone with some insight...I was wondering how close in difficulty a bar muscleup is to a ring muscleup? I have done them on a bar but haven't had a chance to try it on rings since then. Thanks!

Comment #77 - Posted by: bruce at August 5, 2009 4:22 AM

M/31/6'3"/205

As Rx'd:
18:40 (PR)
Prev: 22:45

Comment #78 - Posted by: Ben S at August 5, 2009 4:44 AM

A quick question about last Tuesdays WOD, which we did this morning. It was the 135lb clean & jerks increasing the reps by 1 every minute. With a full clean (catching the bar in a full front squat position and then jerking) we found it almost impossible to get above the 7 minute mark and we consider ourselves to be fitter and more powerful than the average person (I play semi-pro rugby and my two pals are boxers). Can anyone shed any light on this?

Comment #79 - Posted by: Ad Con M/5'9''/83kg at August 5, 2009 4:45 AM

m/41/195/5'11"

WU
50 jack
row 500
10 OH squat
15 roman chair back ext
15 abmat situp

3 sets
row 500
21 burpees
run 400

25:42

That was no fun. Did this 12 hours after FGB. Still tired. Last time was faster but with way different subs.

1st morning WOD in a while. So much better for my day that way. I think my WOD times suffer though. Still worth it..

Comment #80 - Posted by: slowweak at August 5, 2009 4:51 AM

I am scared and excited all at the same time!!! Off I go

Comment #81 - Posted by: ninita at August 5, 2009 4:53 AM

16:39

Comment #82 - Posted by: JoeCam 34/M/185 at August 5, 2009 4:56 AM

subbed 45# sdlhp for rows

Time: 18:50

Comment #83 - Posted by: cbrust m/41/68"/188 at August 5, 2009 5:00 AM

Rowing Subs, From ThisWillFit.com
Current state of the community knowledge shared rowing replacements. When selecting a substitution, opt for specificity: the more like rowing, the better.

1.If you have an Oly or other weighted bar: SDHP
2.If you have kettlebells or dumbells: (a) KB or DB SDHP or (b) KB or DB Swings
3.If you have a pullup bar or can do a pullup on something : Burpee Pullups, Jumping Pullups, or Pullups
4.If you have no pullup bar or weight implements: Burpees

And the following work / volume replacements have been suggested:
1.SDHP: 10 reps for every 100 meters of rowing

Comment #84 - Posted by: ThisWillFit at August 5, 2009 5:08 AM

16:25
subbed with 35 lb dumbell swing for rows with 50 reps

Comment #85 - Posted by: Tyler Scott at August 5, 2009 5:23 AM

Burpees are renamed barfees.

28:00 mins. Rowing machine two floors up from treadmill.

Comment #86 - Posted by: jbear at August 5, 2009 5:26 AM

@#31 ALTA IS THE GREATEST PLACE ON EARTH

finally a WOD with some running!

Comment #87 - Posted by: Andrew M. at August 5, 2009 5:29 AM

33m/6'5"/294
23:15

Comment #88 - Posted by: chrisr77 at August 5, 2009 5:32 AM

CG E City Crew
0700 results:
Day: 16:50
Santiago: 22:17
Hicks: 19:17
Leary: 19:00
Keep it up!

Comment #89 - Posted by: Dan Leary at August 5, 2009 5:36 AM

subbed 50x 40lb sdhp

25:15

call me crazy, but i find the sdhp sub much more difficult than rowing.

Comment #90 - Posted by: jeglit (m/37/6'4"/220) at August 5, 2009 5:41 AM

m/26/165

-Subbed 1.5 pood KB SDLHP for rows.
-Wore 20# weight vest for entire WOD

20:19

Should have gone sub 18.

Comment #91 - Posted by: Tino at August 5, 2009 5:46 AM

bw 165

19:27 as rx'd

Comment #92 - Posted by: paulw at August 5, 2009 5:46 AM

subbed sdhp for row

time: 30:13

Comment #93 - Posted by: Hank at August 5, 2009 6:02 AM

M/26/212/5'8

25:04

SDHP w/45lb bar 50 times
21 burpees
400 meter run

Comment #94 - Posted by: Will Brown at August 5, 2009 6:06 AM

Three rounds for time of:
50 kettle bell swings- 1 Pood
21 Burpees
Run 400 meters
30:13

Comment #95 - Posted by: Jim G-ville at August 5, 2009 6:06 AM

rows on rings. 21 burpees 400 meter run. 2 rounds 15 min 49 sec

Comment #96 - Posted by: cleanmachine at August 5, 2009 6:07 AM

25:09

subbed rowing for sdhp

Comment #97 - Posted by: Irro at August 5, 2009 6:14 AM

Sub'd 45# SDHP for C2 row.
17:26

Comment #98 - Posted by: Josh M/34/74"/196# at August 5, 2009 6:18 AM

25/m/5"11"/206
17:02 as rx'd: Rows: 1:36, 1:40, 1:46

Comment #99 - Posted by: Nickosaurus at August 5, 2009 6:27 AM

as rx'd:

15:46 PR!

Great WOD and I PR'd FGB yesterday!

Comment #100 - Posted by: Nolan at August 5, 2009 6:28 AM

Not enough rowers at the gym, so I subbed 50 SDHPs with a 45# bar.

Three rounds for time of:
50 SDHPs (45#)
21 Burpees
Run 400 meters

15:55

Comment #101 - Posted by: Kevin Wood - CrossFit Moncton (28/6'3/175#) at August 5, 2009 6:37 AM

Does anybody know what happened to CF Football? Is John in camp?

Comment #102 - Posted by: john wopat at August 5, 2009 6:38 AM

23:54....I think my 400 was a little short. Had to go to different place to use the rower. Will map out 400m prior.

Great workout!

Comment #103 - Posted by: ninita at August 5, 2009 6:39 AM

m/32/5'9"/170

as rx'd 22:17(PR 1:15)

Comment #104 - Posted by: elliott at August 5, 2009 6:42 AM

As rx'd 19:55... Burpees suck... run felt decent..

Comment #105 - Posted by: Arron at August 5, 2009 6:46 AM

22:14 as Rx'd

Comment #106 - Posted by: Swany from Iraq at August 5, 2009 6:48 AM

Fantastic video!

Comment #107 - Posted by: David Hughes at August 5, 2009 6:48 AM

21:26 (75 rows/rnd no monitor on rower)
Burpees broken.

Comment #108 - Posted by: gs at August 5, 2009 6:51 AM

m/37/192/6'

had another back flare up last week and am taking it easy:

row 500m
12 very slow burpees
walk 100m
row 500m
12 very slow burpees
walk 200m
row 500m

Did not time it.

Comment #109 - Posted by: santoguapo at August 5, 2009 6:52 AM

.25mi on treadmill for the 400m run.

24:25. Burpees killed my time. I certainly have room for improvement.

Comment #110 - Posted by: Jon 25/m/190 at August 5, 2009 6:55 AM

First time doing this one

17:10 unfortunately the run was on a treadmill. The last set was a killer.

Comment #111 - Posted by: JonathanA at August 5, 2009 6:57 AM

Subb SDHP for Row

17:40

Comment #112 - Posted by: Ryan at August 5, 2009 7:17 AM

First one as Rx'd!
21:57
Burpees killed me, our rower chain from the handles are stripped so you have to play with it for about 20 seconds for it to catch...no excuse though burpees really slowed me down.

Comment #113 - Posted by: jhes160 at August 5, 2009 7:21 AM

19:54 as rx'd

Comment #114 - Posted by: SB at August 5, 2009 7:25 AM

Had to sub 50 sdhp for rows. No row machine.

Comment #115 - Posted by: SB at August 5, 2009 7:27 AM

I am a little embarrassed to post this but here goes

As RX'd (except r2 where I had to sub SDHP for the row as someone was on my rower)

Time: ~ 28 minutes. Stopwatch broke and I had to chase down a barbell for SDHP so it through my time off a bit, but even without those issues, the time would not have been good.

At least I got through it...

m/32/6'6/244

Comment #116 - Posted by: theNine at August 5, 2009 7:28 AM

as rx'd

c2 at damper 6

18:03 (first time so...PR for me!)

Comment #117 - Posted by: Guy - M - 6'2" - 255 lbs - Ottawa, Canada at August 5, 2009 7:29 AM

Reply to #60
Check Under Armor's "trainer 3's" I have loved the first and 2nd generation of the "speed" and "evade"...Very comfy and supportive, only draw back is the seem to wear down fast.

Comment #118 - Posted by: Dustin at August 5, 2009 7:31 AM

first time as rx'd

28:10!

burpees were the most draining part

Comment #119 - Posted by: BobO (m/23/6'5"/190) at August 5, 2009 7:46 AM

17:40 with a lot of globogym steeplechase to get to and from C2, burpee locale, and treadmill. Rows are a big weakness. c2 damper at 3--anyone have any recommendations for a short guy for 500m metcon rows? They're a big problem, and none of the videos seem to make things clear for me.

Comment #120 - Posted by: Chris H m/31/146/66.5" at August 5, 2009 8:01 AM

16:28pr
SDHP

Comment #121 - Posted by: Jesse Emers 24/m/193 at August 5, 2009 8:02 AM

first ever WOD.
22:14
burpees are rough.

Comment #122 - Posted by: Lewis Hoffman (32/6'0"/175) at August 5, 2009 8:07 AM

17:37 SDHP, home loop

Comment #123 - Posted by: sbx3 at August 5, 2009 8:08 AM

Rx'd 19:28 2 min 20 sec off of my PR WTF?!
followed by
Squat sets of 5; 135, 185, 225, 275, 275
DL sets of 5; 135, 185, 225, 275, 315
Bench Press sets of 5; 135, 185, 225, 245, 265

Comment #124 - Posted by: Gabriel at August 5, 2009 8:09 AM

31/m/196

18:39 as rx'd.
same exact time as last time.

Comment #125 - Posted by: SAT at August 5, 2009 8:11 AM

15:07

20/m/155/5'8

Comment #126 - Posted by: Clack_Attack at August 5, 2009 8:13 AM

M/41/5'11"/185

subbed 50 SDHPs (45#) for 500m row

23:26

Comment #127 - Posted by: nutfam at August 5, 2009 8:19 AM

M/47/66"/135

PM on C2 not working very well, but I guess we are lucky just to have one here...rowed hard ~2m each round (is this relative or what?)...all out of sequence because we ended up stacking up on the one rower...

18:55


KALSU FOBBITT

Comment #128 - Posted by: jpatrick at August 5, 2009 8:21 AM

31/m/5'10"/210

23:09 (pr)

Comment #129 - Posted by: D Craig at August 5, 2009 8:24 AM

Couldn't row so ran 500 meters
21 Burpees
Run 400 meters

32:16

Comment #130 - Posted by: Robert MR at August 5, 2009 8:25 AM

Very happy with yesterday's results. I have been pushing pretty hard, just not having the time to post.

Yesterday's WOD, not as rx'd, had to use YMCA's 12# instead, I pulled a 448!!!! Even if I only count 2/3 of the wall balls i get 385!

4/11/09: 313 or 283
8/4/09: 448 or 385

Crossfit rocks!

Comment #131 - Posted by: Dan in Warminster, PA at August 5, 2009 8:33 AM

correction on date, 3/29/09 was my last "fight gone bad"

Comment #132 - Posted by: Dan in Warminster, PA at August 5, 2009 8:34 AM

#102 John Wopat

All appears normal at CrossFit Football:

http://www.crossfitfootball.com/

However, it looks like it is "de-linked" from the main site.

Comment #133 - Posted by: CHisBO at August 5, 2009 8:35 AM

scaled to puppy,
23:30

Comment #134 - Posted by: JR78 at August 5, 2009 8:43 AM

After 2 weeks, my first WOD as rx'd! The burpees killed me but I guess that will happen coming off 5 shoulder surgeries.

m/24/6'3"/180

34 mins (I need to get a watch)

Comment #135 - Posted by: Johnny 5 at August 5, 2009 8:46 AM

***FRAT***

Day 4 of the FRAT 30-Day Paleo Challenge

I feel like a MET-CON ANIMAL!

As Rx'd
11:27 (super PR) - Last time was 18:36

Burpees felt pretty good today. I took NO rest between anything and had tons of energy. Awesome!

Hit it hard FRAT. Hitting up DB Fran at lunch or after work today.

Hot August nights in Reno, I may have to go see the cars tonight... or tomorrow night.

Comment #136 - Posted by: Corey Bibolet Corey Bibolet M/39/5'8"/159 at August 5, 2009 8:47 AM

20:16 rx

Comment #137 - Posted by: Derek M/228/6' at August 5, 2009 8:52 AM

f/27/5'0'/108
As Rx'd = 22:11 PR

Comment #138 - Posted by: kat at August 5, 2009 8:53 AM

As rx'd

24:28

Gym rower set at level 3.

Comment #139 - Posted by: Jon 27/M/5'9/160 at August 5, 2009 8:55 AM

As Rx'd: 25:14 (35/M/6'0"/175)

LA Fitness, you are in my prayers!

Comment #140 - Posted by: Darrell at August 5, 2009 9:05 AM

Subbed 45# SDHP 50 reps for rows

18:13
rd1 1:50/1:50/2:07
rd2 2:11/2:13/2:08
rd3 1:50/1:57/2:03

Comment #141 - Posted by: Jim D. 48 yom 165# at August 5, 2009 9:07 AM

great WOD!! one of the first ones I ever did. last time I did it in 17.50,

today I did it in 16.00!! A pretty good improvement for just a few months!! GO CROSSFIT!!

Comment #142 - Posted by: Dennis M/6'0"/20/160 at August 5, 2009 9:13 AM

no rowing machine so I subed Fran

new PR 5:13
5:26 last time.

Comment #143 - Posted by: jshep 24/6'1/210 at August 5, 2009 9:13 AM

M/44/165

subbed sdhp 45 lb

21'15"

Comment #144 - Posted by: Panger at August 5, 2009 9:15 AM

16:03

Comment #145 - Posted by: Jacinto Rodríguez Piedra at August 5, 2009 9:16 AM

Rowing machine electronics don't work - how long should it take an intermediate rower to crank out a 500? Ballpark me here...

Comment #146 - Posted by: GJW at August 5, 2009 9:19 AM

19:18 as Rx'd with damper set at 10

Are most people setting the damper at 10? I assume I did this correctly, but would appreciate any feedback.

Man, I miss Alta.

Comment #147 - Posted by: Tyler Johnson at August 5, 2009 9:19 AM

23:15

Comment #148 - Posted by: Hale at August 5, 2009 9:21 AM

im gonna be substituting burpees with kettlebells. yesterday was awesome todays gonna suck

Comment #149 - Posted by: Kevin Frost- 15/5'10"/155 at August 5, 2009 9:25 AM

Congrats to all with HUGE PRs - Memuc, Ben S, Nolan, Corey B, Elliot, Jesse&Kat!!! AWESOME!!!

Comment #150 - Posted by: Cookie at August 5, 2009 9:32 AM

subbed sdhp 45#
24:16

Comment #151 - Posted by: brittk at August 5, 2009 9:33 AM

M 34/5'7"/137

As rx'd:19:58

Comment #152 - Posted by: Dan at August 5, 2009 9:39 AM

34/F/5'10"/158

As Rx'd
16:58 PR

Comment #153 - Posted by: Laura DeMarco - CrossFit Rx at August 5, 2009 9:46 AM

as rx'd
22:24

kinda slow

first time with the rower

Comment #154 - Posted by: Jon-David at August 5, 2009 9:47 AM

subbed SDHP
@ Farm Project
22:40

Comment #155 - Posted by: Jonblaze at August 5, 2009 9:50 AM

m/43/5'5"/165

subd sdhp 50 reps @ 45lbs for rows
all else Rx

18:53

big thanks to Crossfit Northshore for allowing me the privilege of working out in their box with them last night. I received great personal instruction from the owners even though they knew they only had me for a short time.

Comment #156 - Posted by: drbeau252 at August 5, 2009 9:51 AM

M/48/6'/184
19:00

Comment #157 - Posted by: Richard at August 5, 2009 9:54 AM

31yo/M/6'4"/230#

I hate burpees, I despise running...
As Rx 26:53

Last round was the fastest round, so I could/should have finished faster.

Comment #158 - Posted by: Damon Mosley_CFRx at August 5, 2009 9:59 AM

m/26/210/70"

as r'xd 14:44

Comment #159 - Posted by: andrewdoc at August 5, 2009 10:00 AM

M/40/6'0"/155

As Rx'd

19:40

PR remains 18:46.

Comment #160 - Posted by: JPW at August 5, 2009 10:02 AM

M/17/5'4"/143

subbed sdhp 45lbs barbell 50x for row
14:58

Comment #161 - Posted by: Dan Rotatori at August 5, 2009 10:02 AM

Post this yesterday but didn't find a response:


Question for the Powers that be (Bingo, Herm, JPW, Eric Gohl, Coach, or anyone who can answer well):

I eat six time a day (three meals three snacks) and I always have one of those snacks (or sometimes a meal) after working out. However, I also take a protein powder supplement (2 scoops for 40g Protein and 186 calories). Now, I'm at about 10% body fat and weigh 160#. I'm trying to drop a little bit of weight (fat) and so I'm trying to restrict my calorie intake each day to about 1800-1950 calories - give or take (ideally would drop me to closer to 150#). That means roughly 500 calories per meal and 100 calories per snack (again, give or take). Here are my questions - is it ok to take just a protein powder after working out or is it better to eat actual food? If I have just the protein that's just a bigger snack and it's easy to make up the difference later, but if I have both the powder and some food then we're looking at almost 300 calories in a snack which seems excessive to me. Should I maybe drop the protein powder to one scoop at only 93 calories and 20g protein and eat something small or is it ok to just stick with the 2 scoops protein powder for my post workout snack during the cycles (I don't take it on rest days) and nothing else? Or should I not be taking a protein powder at all? Ok, so that's really long and I don't know if it makes sense but any help is appreciated.

Comment #162 - Posted by: Ransom at August 5, 2009 10:04 AM

As rx'd

17.43

Comment #163 - Posted by: CMG, 31, 5'10'' 195 lbs at August 5, 2009 10:04 AM

This will be good. What in the world is the FRAT? I'm a Pi Kapp, but have a hunch that this is something different haha

Comment #164 - Posted by: Jacob Broom 5'9"/160/19 at August 5, 2009 10:05 AM

Cookie -

That's the first time I've had a "shout out" on the board. Thanks... I occasionally have a "rabbit" on the WODs, but like many in here, mostly I'm just chasing my previous PRs as the rabbit - probably the best way to measure, but not the best way to consistently get the best performance.

Cheers.

Ben

Comment #165 - Posted by: Ben S at August 5, 2009 10:06 AM

Subbed 800m stationary bike for the runs. All else as rx'd.

20:50 a disappointing full minute slower than last time, (with same sub).

Comment #166 - Posted by: SueAnne/F/49/5'6"/135 at August 5, 2009 10:10 AM

# 146

Roughly 2mins plus or minus 15 seconds for 500M

Comment #167 - Posted by: jhes160 at August 5, 2009 10:14 AM

Like a lot of people on here, I check the comments page to get an idea of what time I should be shooting for. I know about where I am in relation to most people on here, so I like to check the board even if I have my own PR to check back on. That's why I ask this question to Corey Bibolet (this is not meant to imply I think your time is a lie):

What were your splits (roughly) on this workout? I'm trying to figure out how you hit each part in order to get a time like that. I'm figuring your runs would need to all be in the 1:15 range? How long did the 21 burpees take, about a minute? I'm not sure I could pound out one round at your pace of about 3:50 per round.

Comment #168 - Posted by: ral at August 5, 2009 10:15 AM

Sub SDHP for rows
2 rounds 16:04

Burpees are kicking my butt!

Comment #169 - Posted by: TeddyB_SC at August 5, 2009 10:16 AM

CFWU x 3

WOD: 3 rounds for time:

1. 500m Row
2. 21 x Burpees
3. 450m Run - track is 150m, so do three laps.

21:12 PR

Comment #170 - Posted by: Dean B at August 5, 2009 10:16 AM

CFWU x3

WOD
:18::50

Felt really tired & sluggish... even w/a large Americano prior.

Get some, Go again!

Comment #171 - Posted by: DJ at August 5, 2009 10:16 AM

As Rx'd:
24.25

my first time with this WOD. burpees were my downfall.

Crossfit SoMo!

M/40/6'4/201(down 32lbs since starting CF in May)

Comment #172 - Posted by: Chase at August 5, 2009 10:17 AM

30 minutes as RXed

Comment #173 - Posted by: Matt Gilson at August 5, 2009 10:19 AM

SDHP for row

29:30

Looks like I should have scaled a bit.

Comment #174 - Posted by: Matthew at August 5, 2009 10:20 AM

age 19 bw 170

13:17 as rx'd with sumo sub

definitely tougher than it looks

Comment #175 - Posted by: Chris S at August 5, 2009 10:21 AM

SDHP

23:38

Comment #176 - Posted by: andrews at August 5, 2009 10:27 AM

We did the workout at a gym that has a different brand of rower, not a C2. It felt easier than a C2 to do a 500m row. So, our times may be a little quicker than they would be.

F/51/5'6"/135
17:32

M/50/5'11"/172
17:17

Comment #177 - Posted by: Kevin C. at August 5, 2009 10:28 AM

19:30

Comment #178 - Posted by: B-Mo 6', m,32,195 at August 5, 2009 10:29 AM

21:51 (PR by 3:54)

3 rds:
rows with damper 4
burpees with clap overhead
runs on 1% incline treadmill @ 9.5 mi/h

Need to suck it up on the burpees and break them down into fewer sets. Runs were the worst part today.

Comment #179 - Posted by: Joe M. 29/m/5'10"/146 lb at August 5, 2009 10:32 AM

@ 162 Ransom

Protein powder's use is just for what it is called -- a supplement. It is only meant to supplement what is already a good diet. While protein powder after a workout is ok, eating a meal is better. Or eat a meal and if you still need more calories/protein then add the shake. The first step is to always eat food and then add the shake for that little extra if neccessary.

Comment #180 - Posted by: MojoRISING at August 5, 2009 10:34 AM

subbed SDHP for rower, and I kinda liked it more. Finished at 21:15. Warmed up with 35 minutes of cardio, just to add some extra effects. Finished by wringing out my drenched t-shirt, and realized just how good I felt after doing this WOD.

Comment #181 - Posted by: comicus at August 5, 2009 10:36 AM

First post to crossfit ever.
subbed rows for 40 snatches with 16kg kettlebell
everything else as rx'd

18:12

Comment #182 - Posted by: Cody M. at August 5, 2009 10:37 AM

18:58, 2:06 faster than last time...

Comment #183 - Posted by: steeliekid M 40 175 67" at August 5, 2009 10:39 AM

No rower so sub'd 50 40# KB SDHP for each of the rows...

21:50

Comment #184 - Posted by: Rob Young at August 5, 2009 10:40 AM

Subbed rows with SDHP 1 pood k/bell x 50

3 rounds

15m 15s

Hot & horrid!!!

Comment #185 - Posted by: Simon m/43/165 at August 5, 2009 10:40 AM

50x 45lb SDHP
21 Burpees
400m run

25:31*

* No offense to anyone on the board, as we are all in this together; but I think that if you didn't do this outside in Miami, FL then you should be forced to go into a large bay-type shower, turn the hot water on full (wait 'till it gets nice and steamy) then go at it.

The conditions today:
Temp: 91
Humidity: 65%
Dew point: 78

Heat index: 106

Working through the impulse and anxiety of vomiting my testicles through my nose and finishing in a respectable time:

Priceless

I could've/should've done this inside (except for the run) but I was inspired by some of the SRT/SWAT guys working out in the sun when I arrived at the gym.

But seriously, good times put up by all - keep it up.

Comment #186 - Posted by: bryan at August 5, 2009 10:45 AM

subbed 10lb bar for row and did 50 sumo-deadlift high-pulls

ran the 400 on hilly terrain

3 rounds at - 19:48

Comment #187 - Posted by: wilsontt at August 5, 2009 10:51 AM

ral,
Not sure if your post was directed at me or not. I'm assuming this because it was directly under mine and their was no addresse when I was answering a question on how long it should take to row 500m one time. My total time today was 21:57 so my splits per round was roughly 7 mins, so a little over 2 mins per exercise. Forgive me if you are in a conversation with someone else.

Comment #188 - Posted by: jhes160 at August 5, 2009 10:53 AM

Nevermind, I re read and saw you were talking to someone else.

Comment #189 - Posted by: jhes160 at August 5, 2009 10:55 AM

Corey #139-

congrats on PR! thats quite a drop in time, awesome. seems day 4 Paleo smooth sailing so far..

Keep it up FRAT

Comment #190 - Posted by: Michael Travis at August 5, 2009 10:55 AM

M/25/140/5'11"

As Rx'd with a 20# vest
26:23

Comment #191 - Posted by: Jon at August 5, 2009 10:56 AM

Michael Travis #188 - Thanks for the kudos! I think we all will see performance gains.

I was very doubtful for years about diet effecting my performance this much. Now I am sold!

Comment #192 - Posted by: Corey Bibolet Corey Bibolet M/39/5'8"/157 at August 5, 2009 10:57 AM

Yesterday- DOMS had set in so bad I felt sick, like I had the flu. Pain extensive in arms. Not like rhabdo or anything, but I was in bed at 8:30. I did swim, but after that...it was all I could do to eat dinner. I downgraded my workout to a run, feet would not move, then to a walk, feet still would not move, so changed into PJ’s and just went to bed ;)

Today, FGB (love this wod)
WB 12# : 32-29-26
SDLHP, 65# : 15-13-14
BJ, 24” : 20-17-16
PP, 65# : 20-16-17
Burpees : 13-11-11

R1=100, R2= 86, R3= 84 T= 270

Not a PR, but realized last time I used an 18” BJ, this time 24”. I think if I did women’s rx’d at 55#, I could get 300. PR with 65# is 285. Not sure why I never considered this before ;)

Strong lil Pony- WELCOME to North Carolina!
Erin

Comment #193 - Posted by: in8girl at August 5, 2009 10:58 AM

#191-WELL DONE with 65# during FGB!

CFWUx2

I'm not complaining as it has been a crappy summer as far as weather goes in New England..but, CRAP it was hot outside this morning!

TIME: Turtle Time of 18:05

Didn't have it in the tank-really sore from FGB and working Rippetoe strength..time to add more protein and make a choice: follow Rippetoe seriously and see what kind of strength results happen and cherry pick CF WOD's around strength work or don't focus on strength work!

Comment #194 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/125/5'2") at August 5, 2009 11:04 AM

ral Comment #168

I was more surprised at my time than many of your may be. I don't have splits because I didn't want to pause to write anything down. Here are the details I do know:

I used a treadmill right next to a rower and did burpees next to those.

Treadmill was running at 9MPH. .5% incline (maybe I should have done more)
All 500m on the rower were done at about 1:55 each round.
This was the very first time in my life that I could fly through burpees without thinking I was going to die. No breaks!

I took absolutely NO rest between anything. Not even one second. It will be really hard to beat this PR next time.

The lady reading the paper on the recumbent bike was looking at me like I was insane, especially after I was laying on the ground moaning after. That was priceless!

Comment #195 - Posted by: Corey Bibolet Corey Bibolet M/39/5'8"/159 at August 5, 2009 11:04 AM

46/m/70 kg
3xCFWU
WOD as rx'd
time 21:14

Comment #196 - Posted by: AndersI at August 5, 2009 11:07 AM

Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

warm up
2 rounds
10 situps 40lbs
10 back ext 40lbs
10 ring dips
10 pullups
10 squats
10 pushups

time 22:52

tough workout!

Comment #197 - Posted by: NikNichols42yo 5'7'' 165lbs at August 5, 2009 11:09 AM

I didn't do this one. My (genuine) bumpers arrived yesterday, and I spent today learning (and practising) every Olympic and Powerliftin technique I could. Man alive, I AM gonna hurt tomorrow!

Comment #198 - Posted by: German CrossFit at August 5, 2009 11:13 AM

As rx'd: 15:50

Comment #199 - Posted by: Matty in E.WA. at August 5, 2009 11:15 AM

Warm-up: pose drills

Three rounds for time of:
50 SDHP(45#)
21 Burpees
Run 400 meters
20:31.87

I really wanted to break 20 mins, but the burpees felt like I was moving through molasses.

Previous w/ 30# SDHP: 20:43

Comment #200 - Posted by: Jeff F 36/M/5'10"/175# at August 5, 2009 11:18 AM

M/23/190/5'10

I had to sub for SHDP with the bar because I don't have a rower. Otherwise done as RX'd.

16:00, a minute better then last time.

Comment #201 - Posted by: ryan u. at August 5, 2009 11:18 AM

I know this is day late but for those wanted a kick ass timer for FGB and you have an iPhone buy the ultratimer app. $1.99 and you can program FGB so easy. You can color code each round for visual. You can assign different sounds to each round and you can run ur music with it without interruption at each set and rest. It has a tabata timer as well. You can basically design any timer you want along with the ones they already have. Does not have the crash issues that it had in the past. Hope this helps---Tommy

Comment #202 - Posted by: Tommy in TX at August 5, 2009 11:21 AM

sub row w/ 20 ring rows, + 50 mountain climbers
16:08
29/180/6'2"

Comment #203 - Posted by: Horst at August 5, 2009 11:23 AM

Me: 43yo/M/5'10"/176lbs/13%BF

Warm Up: CFWU + push ups, 2 sets 10 reps per set

WOD: Row/Burpees/Run: 21:33 (PR 16:18)

500 Meter Row: subbed 50ea 45lb dumbbell SDHPs

21 Burpees: chest to deck up and down as one unit

400 Meter Run: POSE'd with Vibram 5 finger shoes

Cool Down: Snatch practice for 20 minutes with the Women's bar and the Oly bar + 2 Bar Muscle Ups

Yup, have not crossfitted for a while and getting back into it hurts. Glad to be back :-)

Have Fun, Train Hard,

Billy

Comment #204 - Posted by: Billy Olympic Crossfit at August 5, 2009 11:24 AM

As rx'd 18:33 (PR is 17:52 with runs on treadmill).

My running sucks...I really need to improve on that. 500s were pretty good between 1:39-1:45. Burpees were decent, not great, pretty much unbroken. NEED to improve on running.

Comment #205 - Posted by: ChadWHall M/21/6'1/185 at August 5, 2009 11:24 AM

M/22/6'2/160

20mins

Comment #206 - Posted by: SeanMerron at August 5, 2009 11:29 AM

m/24/175

23:06 as rx'd
that hurt

Comment #207 - Posted by: carl castellano at August 5, 2009 11:30 AM

50 SDHP
21 Burpees (worst ex. ever)
400 M
18:50

Comment #208 - Posted by: mac M/42 at August 5, 2009 11:31 AM

subbed 21 jumping pullups for rows

15:06

Comment #209 - Posted by: Kenny- 37m/5'10/190 at August 5, 2009 11:32 AM

15:46 as rx'd...........350 as rx'd Fgb yesterday both PR, good week. bring it

Comment #210 - Posted by: frank at August 5, 2009 11:33 AM

M/43/185/5'9"
As Rx'd 22:05

Comment #211 - Posted by: Alan at August 5, 2009 11:38 AM

as rx'd:
15:49

Just wanted to beat Matty, comment #197...
jk, good push brother!

Comment #212 - Posted by: get-it-good at August 5, 2009 11:41 AM

14:26 last time 17:48

could have been faster but chain slipped off rower 7 times during workout. Maybe once the gym gets the tanning bed at peak performance they can get around to the fitness equipment.

3 sets:
Farmer's walk 95lbs
Jerry Telle chest routine 30lbs

Comment #213 - Posted by: jc at August 5, 2009 11:43 AM

20:32
blah.

Comment #214 - Posted by: magnus 23/5'8"/155 at August 5, 2009 11:44 AM

As Rx'd:
16:54 (PR by 42 seconds)

All rows were roughly 1:55s....burpees were unbroken but slightly paced, maybe took 1:00-1:30 tops...runs were slow and that is where i can make the most improvement. I'm able to pick it up at the end of the run, but beginning is like dragging my feet through quicksand.
But hey, at least it's a PR!

Comment #215 - Posted by: Eric Gohl 22/5'10/162 at August 5, 2009 11:48 AM

gym got a concept 2!

20:07 Rx'd. run on a treadmill 1.0 incline.

Comment #216 - Posted by: Rob m/21/5"6'/151 at August 5, 2009 11:48 AM

20:07 Rx'D

Comment #217 - Posted by: Rob m/21/5"6'/151 at August 5, 2009 11:49 AM

17:22 as Rx'd

Comment #218 - Posted by: gary martins at August 5, 2009 11:49 AM

18:40

Comment #219 - Posted by: Nicholas at August 5, 2009 11:52 AM

Had to modify due to broken toe:
Row 500m
50 squats
25 pushups
3 rounds
13:33

Comment #220 - Posted by: Jette 40/M/5'11"/175 at August 5, 2009 11:52 AM

m/6'/236#/53yo

Getting back into CF.

Going to Cert 1 in Indy (Sept)

25min

scaled/subbed sdhp, 16" and treadmill

Comment #221 - Posted by: do-b330 at August 5, 2009 11:58 AM

18:30

Comment #222 - Posted by: dewy24 M/40/170 at August 5, 2009 11:59 AM

Mark 20:23
A little slower than last time. Need to work on the runs. Rows were 1:56.3; 1:57.1 and 1:57.5. Burpees were OK.

Comment #223 - Posted by: Theresa & Mark at August 5, 2009 12:02 PM

M/28/191/6'1"
24:59

F/27
25:54

BURPEES ARE NOT FUN!!!!

Comment #224 - Posted by: OFQ-MD at August 5, 2009 12:03 PM

m/35/153
3rds for time
50 SDHP
21 Burpees
400m run
15:54

Comment #225 - Posted by: Shane Cross at August 5, 2009 12:05 PM

M/35/184

17:45 - first time - totally whipped!

Comment #226 - Posted by: BillB at August 5, 2009 12:06 PM

29/m/185

17:37

Burpees were to 12" target with both hands.

Comment #227 - Posted by: Esteban - CrossFit Nasti at August 5, 2009 12:07 PM

Third WOD. Ever.

Did push-ups from the knees on the burpees, and subbed sumos w/ 45 lb bar for the row.

34:30.

Pathetic

m/6'2"/188#/27yo

Comment #228 - Posted by: Adam at August 5, 2009 12:08 PM

began with OHS 3-3-3-3-3

165-175-185-190-190(f); just could get the overhead lockout on the last set.

WOD as RX'd

18:05

guh.

Comment #229 - Posted by: adam (m/23/5'9"/167) at August 5, 2009 12:09 PM

24/150

WOD as Rx'd

18.28
Not Good

Comment #230 - Posted by: Travis H at August 5, 2009 12:15 PM

Rx'd 15:08

Felt awesome, even the burpees were okay.

Cash out: 3 rounds dowel snatch drills, handstand, L-sit.

Comment #231 - Posted by: Kamper/M/45/74"/200 at August 5, 2009 12:18 PM

In response to the question about the fan setting on C2 rowers: I have been rowing for almost 8 years, so I have rowed many miles on the C2. I recommend beginners start with a fan setting of 1 to three, as you get faster, and your back can handle the strain, bump it up to a 4 to 5 (this the what it is closest to if you are rowing in an 8 oared shell, pretty comfortable, but you can crank on it pretty hard). Anything above a 5, you can really start to stress your back. Although it is okay for short pieces. I usually am at a 4.5/5 for all my pieces, however if I wanted to increase the resistance, I may go up to 7 for those 500m pieces. I would only go up to a 10 if they were 10-20 stroke pieces. Make sure you use proper form! It is a favorite pastime fo rowers to make fun of those people rowing improperly, although it is more for your safety than anything. Hopefully this helps!

Comment #232 - Posted by: Staci at August 5, 2009 12:21 PM

as rx'd except sub'd sumo's for row
18:24 pr

Comment #233 - Posted by: Robert W. at August 5, 2009 12:25 PM

m/42/162/6'

sub sdhp 45# X 50: 15:42 (last time: 15:32-dang)

Comment #234 - Posted by: P&M at August 5, 2009 12:26 PM

m/27/6'2"/171

3 Rounds:
500M row
21 burpees
Run quarter mile

21 minutes

Comment #235 - Posted by: Dorff at August 5, 2009 12:26 PM

as rx'd (except 50 SDHP for row):
20:09
(20:49 previous time)

P&M,
15 MINUTES!? 42yo? You are crazy man! Good job!

Comment #236 - Posted by: cory at August 5, 2009 12:34 PM

Burpees slowed me down a lot. I went good on the last set of burpees but the first two werent good

Rx'd:
20:15

Comment #237 - Posted by: Omar Omar at August 5, 2009 12:35 PM

20:18
first time
had trouble with the burpees

Comment #238 - Posted by: luke Pettigrew at August 5, 2009 12:35 PM

M/24/160#/5'7"

Subbed 500m row for 400m run otherwise as Rx'd

Time: 20:19 (PR by 0:58)

Comment #239 - Posted by: Ransom at August 5, 2009 12:36 PM

F/42/5'6"/140

19:31, as rx'd.

Comment #240 - Posted by: homesick at August 5, 2009 12:36 PM

M/40/165

As Rx
16:45

Tough

Comment #241 - Posted by: TR at August 5, 2009 12:40 PM

Corey Bibolet

I'm extremely jealous of your time as this workout kicked my ass but the stats you provided for your rower and the speed of the TM already put you at a 10:45 without the burpees. I guess it's possible to do 63 burpees in 42 seconds but i doubt it.

Comment #242 - Posted by: anthony at August 5, 2009 12:42 PM

24/m/175

subbed 50 SDHP @ 45# bar for rows

13:39

Comment #243 - Posted by: NickR at August 5, 2009 12:43 PM

27/f/170

Rx

17:57

A lot easier then last time!

Comment #244 - Posted by: Kelly at August 5, 2009 12:45 PM

Man, seeing everyone else's times I really sucked it up.

Well, I'll just do better next time
AS Rx'd
22:23

Comment #245 - Posted by: GregH at August 5, 2009 12:48 PM

57y.o. 152lb 5'10

No rower at the gym I go to. Substituted pullup burpees for both the rower and the regular burpee

3 rounds 21 pullup burpees run 2 miles:
55:47.

Comment #246 - Posted by: Ken_Davis at August 5, 2009 12:55 PM

m/37/192

as rx'd 25:00 (had to walk to another room for treadmill and rowing machine each time).

Comment #247 - Posted by: Patrick at August 5, 2009 1:01 PM

18:41 RX'd

Comment #248 - Posted by: Jack - CF Wyre Forest at August 5, 2009 1:04 PM

as rx'd
18:09
it's very hot outside

Comment #249 - Posted by: bart -m/5'9"/20/155 at August 5, 2009 1:04 PM

Comment #45: Jonathan...

Where in Seattle do you crossfit? I'm at 24 Hour downtown and looking for a crossfit buddy or two. Anyone else in Seattle area?

Comment #250 - Posted by: Valery in Seattle F/25/115/5'3" at August 5, 2009 1:04 PM

as rx'd in 15:52....thought it was going to be tougher. so i paced the first two rounds but had plenty of juice left for the last. my last round was the fastest lol. def can do better next time

Comment #251 - Posted by: Yahny m/22/6'0/ 198 at August 5, 2009 1:08 PM

M/33/165

RXd - 23:50

PS brought a new guy along and ran his last 400 with him...so did my friend Samantha who completed in 24 something then did 45min on a bike - love the camaraderie!

Comment #252 - Posted by: cj at August 5, 2009 1:10 PM

hello fellow addicts!
I've been doing crossfit for bout 2 to 3 months now at my "globogym" but have been training this past week at an affiliate gym. Although crossfit is already known to be hard, I cannot proclaim how much more difficult it is at an actual affilate gym. Now dont get me wrong now, although the workouts are more intense and pushing its feels great and awesome to be doing them at an actual affiliate gym. Well this post is getting too long now. Keep up the good work peoples!

Wod
Rx'd 21:07

P.s. Finally got my kipping pull ups down! Holla!

Comment #253 - Posted by: DanielATL at August 5, 2009 1:16 PM

m\22\72"\175

as rx'd 18:20

Comment #254 - Posted by: Austin at August 5, 2009 1:21 PM

18:40 w/ having to run across the gym to the treadmills for the 400m runs

Comment #255 - Posted by: Matt at August 5, 2009 1:23 PM

This is my first post... been hitting the workouts for the last two weeks or so! I subbed sdhp 50 reps 45 lbs for the row machine. Burpees really slowed me down. 25:10

Comment #256 - Posted by: Melissa at August 5, 2009 1:24 PM

19:27 as rx'd

Comment #257 - Posted by: Thomas Baklayan at August 5, 2009 1:25 PM

20:55 min as rx´d. did the runs on threadmill. runs and rowing were good, sucked on burpees, should do them more often... all the best from munich

Comment #258 - Posted by: marco m/32/6´4"/200 at August 5, 2009 1:26 PM

Those CFK ladies are incredible! Beauty, brains, inspiration! And the kids there, holy cow. But the old guy there with a goatee, not sure what to think about him.

Comment #259 - Posted by: Apolloswabbie 074 203 45 yoa at August 5, 2009 1:27 PM

m/175/23

RX'D

18:36

I like that one....reminds me of nicole. You have no reason to slow down but it hurts like hell the entire time.

Comment #260 - Posted by: Cass - CF Oshawa at August 5, 2009 1:28 PM

as Rx 16:46

first WOD, love it.

M/20/6'4"/185

Comment #261 - Posted by: Anoarsman at August 5, 2009 1:29 PM

20:05

R'xd

Comment #262 - Posted by: Rosser at August 5, 2009 1:30 PM

Crossfit warmup plus some jump rope...

Then as req'd: 17:23

1st time doing this one.

Comment #263 - Posted by: Sarbuze at August 5, 2009 1:31 PM

As RX'd:
18:19
dissapointing numbers, but a lot of room for improvement.

Used treadmill (have to start up and bring up to speed on each round, loose a lot of time there)

Comment #264 - Posted by: BradH m/28/166/71" at August 5, 2009 1:33 PM

15:10
400's had 3 hills

Comment #265 - Posted by: Rodney at August 5, 2009 1:34 PM

23/m/180
17:25 as rx'd

Comment #266 - Posted by: Julian at August 5, 2009 1:36 PM

No more crossfit football link???

Comment #267 - Posted by: Andrew Burry at August 5, 2009 1:43 PM

unfortunately couldnt do the wod today(had PT with the rest of the Marine recruits) but boy did we make up fo it! todays workout was as follows:

pullups(max set then pyramid down)started with 13
10 kipping pullups
50 meter wind sprints (10)
50 meter lunges
40 pushups
50 meter lunges
30 pushups
50 meter lunges
20 pushups
50 meter lunges
10 pushups
100 meter sprint
40 flutter kicks
100 meter sprint
40 hello dollys
100 meter sprint
40 leglifts
100 meter sprint
40 crunches
100 meter sprint
800 meter run

dam im dead

31/m/6'/177

Comment #268 - Posted by: J-Bird at August 5, 2009 1:51 PM

One of the sickest photos ever on Crossfit!

Comment #269 - Posted by: Trent at August 5, 2009 1:52 PM

ral Comment #168 and everyone else - I am truly sorry

My time I posted WAS wrong. The correct time was:
17:27

What I learned from this is never write down your time right after a WOD while you are delirious and not double check it.

I did not believe my time either so I am glad the time was still on the stopwatch.

Comment #270 - Posted by: Corey Bibolet M/39/5'8"/157 at August 5, 2009 1:57 PM

had to sub 45lb barbell sdhp with a 50lb dumbbell taped to a broom handle

50lb sdhp 50 reps
21 burpees
400m run

12:36

Comment #271 - Posted by: Troy at August 5, 2009 1:59 PM

Corey, LOL!

I was thinking the same thing as all of the guys that brought it up. I was thinking WTF...and why did I beat you on "The Avalanche"? Ahhh, well. It had me saying "DAMN!"

Comment #272 - Posted by: Herm at August 5, 2009 2:04 PM

19:51, first time ever

Comment #273 - Posted by: Raph at August 5, 2009 2:04 PM

27:56 as rx'd with resistance of 4 on rowing machine ea round

rowing machine and treadmill on opposite sides/different rooms of the gym so lost time going back and forth :(

Comment #274 - Posted by: pamcakes at August 5, 2009 2:12 PM

m/33/6'4"/215
Subbed rowing for running, did the following:

500m row
21 burpees
1000m row
21 burpees
1000m row
21 burpees
500m row

19:39

Have access to a gymnastics training area tonight. Gonna go see if I can get a muscle up or two.

Comment #275 - Posted by: dan m at August 5, 2009 2:16 PM

22 / M / 5'9" / 133lb

Catching up, so--

JT: 21-15-9 reps of HSPU, ring dips, push-ups
Scaled to HSPU with feet on a bar, assisted dips

27:54

Last time with same scaling: 44:15. Nice.

Comment #276 - Posted by: BC at August 5, 2009 2:24 PM

Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

18:43

Comment #277 - Posted by: lfudickar at August 5, 2009 2:25 PM

m/18/6'0/190
First time doing a WOD in months
subbed sumo high pull for rowing
had hills on my run
19:05

Comment #278 - Posted by: Adam L at August 5, 2009 2:25 PM


18.27 Rxd (resistance 4)

Comment #279 - Posted by: mansa at August 5, 2009 2:27 PM

First time poster, short time Xfitter
m/36/5'10:/180

21:31


Blame/thank my WngCC and Zoomie Roomie for getting me into this.

Go Air Force!

Comment #280 - Posted by: Don R at August 5, 2009 2:28 PM

20:11 Rx'd

Comment #281 - Posted by: Chu 29/M/5'7"/183 at August 5, 2009 2:31 PM

Three rounds for time of:

Aaron 25/200/5'10"
42 SDHP, 1.5 pood
15 burpees
400m run
19:53

Elliot 22/185/5'11"
30 SDHP, 1 pood
15 burpees (last 10 w/o pushup)
400m run
20:14

GREAT WOD though I'm hoping for something less met-con tomorrow, maybe OHS 1-1-1-1-1. anything where I can use my new rogue fitness bumpers any way.

Comment #282 - Posted by: =AK= Smith Brothers at August 5, 2009 2:32 PM

AS Rx'ed

First time doing this one n an actual C2..

19:38

Comment #283 - Posted by: tooljunky 28/m/5'10"/175 at August 5, 2009 2:33 PM

Ransom #162

On vacation and not always around a computer. Your question is rather complex. 10% BW fat and you wish to go down. Nothing seems to work for that quite as well as strict Zone with 1x fat + CF. However, be aware that your WOD performance will almost certainly go down no matter what calorie restriction you choose.

You are well beyond the "beginner" nutrition stage. Your best bet is to see if Robb Wolf might take a stab at your next phase, especially if you want to keep improving your workout results. FWIW I wholeheartedly agree with the poster above re: your supplement; eat food, manage your macronutrients, and supplement mostly for additional fine tuning.

Best of luck.

Comment #284 - Posted by: bingo at August 5, 2009 2:35 PM


15:05 pr

subbed 50 45lb sdhp for row

Comment #285 - Posted by: Kevin McClellan 47/M/195 at August 5, 2009 2:35 PM

33/m/210/6'5"

19:20 (PR by 1:53)

Skipping CrossFit on weekends and focusing on cycling and running while doing 4 workouts M-F is paying dividends. Unfortunate side effect...noticing a little a little over training.

Comment #286 - Posted by: Corey at August 5, 2009 2:37 PM

As Rx'd

30:09

I gased on the first row...and the lame treadie's at my gym only go to 10 mph.

Still a great WOD!

Comment #287 - Posted by: Dustin at August 5, 2009 2:44 PM

messed up the order and did the run first, row last

no jump on burpees. run no treadmill

24:27

Comment #288 - Posted by: Joe K/M/22/180/6'0" at August 5, 2009 2:45 PM

cfwu x 3 (+90 pushups)

19:20

subbed 50 sdhp w/ 22.5lb dumbbell in each hand for each 500m row

Comment #289 - Posted by: Crix (m/38/5'11/173) at August 5, 2009 2:47 PM

This was a good one, felt good, felt like I was blowing through it, subbed SDHP for row.
unfortunately I hit the stop button on my watch 33 seconds into the workout and didnt realize it until it was over. BLAH

Comment #290 - Posted by: Clay_ZeRo_ at August 5, 2009 2:48 PM

16:20 as rx'ed with runs on treadmill

Comment #291 - Posted by: debell m/22/6'1"/195 at August 5, 2009 2:48 PM

Corey -
No problem, man. I figured there had to be something up with a seven-minute PR, but you never know. 11:27 may or may not be humanly possible. 17:27 still beats me by more than 30 seconds, though, so kudos to you there.

Comment #292 - Posted by: ral at August 5, 2009 2:51 PM

subbed: 50 SDLHP (45#)
and 2mins each rnd on treadmill
I did all the burpees
23:09
I did this at home today.

Comment #293 - Posted by: brad/36yom/5'9"/180lbs at August 5, 2009 2:51 PM

Negative row machine today, got creative and this is what I came up with for my WOD 15:45 for 5 rounds. My goal is to do 8 rounds next time.

"Ocho Loco"

5 - 8 rounds for time

8 Push press (65 lbs)
8 Pull ups
8 Push ups
8 Barbell Curls (65 lbs)
8 Dips (Rings, bar or bench)
8 Squats
8 Burpees
8 Sumo Squat High Pull

Comment #294 - Posted by: Dan at August 5, 2009 2:52 PM

m/39/190/77"

IT IS HOT!!

This was another hard one. I had to substitute Sumos for the row.

Followed this up an hour later with the mow the lawn with push mower WOD.


17:32

Comment #295 - Posted by: Todd at August 5, 2009 2:53 PM

WOD as prescribed: 17:19

Comment #296 - Posted by: M@ at August 5, 2009 2:54 PM

Warmup with DL
275x5
315x5
325x5

WOD
15 SDHP 135 lbs, 24 pullups
12 SDHP 135 lbs, 18 pullups
9 SDHP 135 lbs, 12 pullups
5 min flat

Comment #297 - Posted by: Jeremy M/28/6'3''/197 at August 5, 2009 2:59 PM

subbed
3 rnds.
50 SHPD 45#
21 burpees
400m run

27:53

Comment #298 - Posted by: surffire at August 5, 2009 2:59 PM

CF Warmup

WOD as rx'ed

16:48.

Lost a lot of time shifting between burpees and running, took forever to get the treadmill going to a good speed.

Lifted and jump roped with ankle weights after.

stretch

Comment #299 - Posted by: martin at August 5, 2009 2:59 PM

22:15 and new pr for bench press

Comment #300 - Posted by: Kevin Frost- 15/5'10"/155 at August 5, 2009 3:01 PM

m/46/178
rx'd 18:37

Comment #301 - Posted by: Troy at August 5, 2009 3:01 PM

M/23/6'1"/220

Sub'd 35 lb dumbell swings x 50 reps for rowing.
20:17

Burpees killed me.

Comment #302 - Posted by: Chris J at August 5, 2009 3:07 PM

WOD - 17:50 (off PR by 00:11)

Comment #303 - Posted by: Rebar [50y/m/10st12/70"] at August 5, 2009 3:10 PM

M/32/5'4"/142lbs
As rx'd
Runs on treadmill
17:28

Comment #304 - Posted by: Matt Burritt at August 5, 2009 3:12 PM

m/25/6'7''/266

20:00 as rx'd

This brought me back to football days...only thing missing was the short guy with the megaphone!

Comment #305 - Posted by: ExCard08 at August 5, 2009 3:13 PM

38M/5'10"/166#

W/U: 17 ROM exercises.

As Rx: 19:48.

C/D: 10 strict pull-ups; PNF of hamstrings; static stretching of quads.

Off PR by 0:15. Outside road course (75F, 45% humidity). Rows were strong, burpees were weak, runs felt good.

Comment #306 - Posted by: rjf (Since 07-20-07. WOD no. 561) at August 5, 2009 3:19 PM

18:57. Somehow I was able to do the third one faster then the first.

6:18
6:47
5:52

500 row
21 Burpees
400 sprint

Comment #307 - Posted by: Sam M at August 5, 2009 3:19 PM

Laura: as rx'd. 21:30.

Comment #308 - Posted by: Nate and Laura at August 5, 2009 3:24 PM

M/47/71in/200

As Rx'd. Tough one.

21:10

Comment #309 - Posted by: Tim at August 5, 2009 3:27 PM

2nd time with fight gone bad
prev: 281 new pr:342

30 min later did the row,burpee and run WOD. 17:40

Long weekend with no workouts. Felt guilty.

Comment #310 - Posted by: brandon bloom 27/5'10"/175 at August 5, 2009 3:32 PM

m/38/240

No row machine did shin to chin with 45lb bar
did the rest
23:11:50
f/37/110
this is my wifes fourth time doing crossfit
modified hers
10 lbs shin to chin X 15
7 burbees
175 meter run
12:38

Comment #311 - Posted by: TPDFISH at August 5, 2009 3:33 PM

subbed 45lb SDLHP

21:32

Comment #312 - Posted by: ToddJ(44/170/5'10") at August 5, 2009 3:36 PM

M/23/6'/170

22:20

Not to happy with today's performance, I definitely went back to my old "fly and die" ways and lost all sense of pacing. At least it should be easy to improve next time.

Comment #313 - Posted by: Ian Morris at August 5, 2009 3:41 PM

bryan at August 5, 2009 10:45 AM

I hate to call your weather WOD a little wussyish but I will. How about your forgo the shower and just set everything up in the sauna. Cause at 116 in Phoenix (Heat index of 116)that is what it's like.

jakers

Comment #314 - Posted by: jakers at August 5, 2009 3:41 PM

F/19/130/5'4

23:02 Rx'd

M/20/200/6'

23:02 Rx'd

Comment #315 - Posted by: Kaitlyn at August 5, 2009 3:47 PM

31yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round. Jog 400M.

As rx’d: 19:13 PR
Foam roll after
Compared to 090215: 19:45

Comment #316 - Posted by: Sesoku at August 5, 2009 3:49 PM

19:30, as rx'd

Comment #317 - Posted by: newt66ssa at August 5, 2009 4:03 PM

16:02 Rx'd

off Pr by 45 sec.

Comment #318 - Posted by: Milk at August 5, 2009 4:06 PM

20:49

Burpee's unbroken. Slow transition to run. Row was killer. Missed this WOD last time around...

Warm up included Hang Power Cleans (rest 30 seconds between sets):

5 x 95#
5 x 115#
5 x 135#
5 x 135#
5 x 135#

Comment #319 - Posted by: Ronnieboy at August 5, 2009 4:07 PM

34 min.
F/28/115/5'6"

Comment #320 - Posted by: GoingUp2JC at August 5, 2009 4:07 PM

sub'd 45# sdhp for rows otherswise as rx'd: 20:27

Vicky: 30# sdhp: 26 min

Comment #321 - Posted by: sam p at August 5, 2009 4:09 PM

#63 Thanks Adam.

Comment #322 - Posted by: Tarzan at August 5, 2009 4:11 PM

19:15 as rxed
(20:59 last time!

Comment #323 - Posted by: Kyle A. at August 5, 2009 4:11 PM

First time with this workout.
As rx'd, 29:20.
The burpees were the killers.

Comment #324 - Posted by: Sri 29/m/5'8"/180lb at August 5, 2009 4:12 PM

19:05 as RX'd

Gotta get back into burpee shape, perhaps start the 100 day Burpee Challenge?

Comment #325 - Posted by: Alan Cook - 24/5'8"/161 at August 5, 2009 4:12 PM

m/29/6'/167

subbed 50 SDHP @ 50# bar for rows

21:30

knew this one was going to suck and it did. my burpees started out good ended very bad. i hate them. first time with this wod, was aiming for sub 18 (two min per exercise per round). could have done better perhaps but i was still GASSED..will get sub 18 next time.

Comment #326 - Posted by: liggy at August 5, 2009 4:13 PM

26:50, subbed 40 SDHP @ 45# for rows.

Comment #327 - Posted by: Andy at August 5, 2009 4:16 PM

as Rx'd:
15:22

Comment #328 - Posted by: Eric in SD at August 5, 2009 4:22 PM

M/28/175/72 kg

As Rx´d

14:44

Comment #329 - Posted by: Jess Hviid Skov at August 5, 2009 4:23 PM

m/44//5'7"/172

as rx'd - 18:26

It was HOT today. Made the WOD much harder than last time we did this.

Comment #330 - Posted by: Steve - CF Ocean City at August 5, 2009 4:28 PM

CFWU

Subbed SDLHP for Row

Otherwise as prescribed:

18:57

M/33/70/210

Comment #331 - Posted by: B Bowen at August 5, 2009 4:29 PM

Approx. 23 minutes with extra reps

Comment #332 - Posted by: Stephen M/26/5'9"/138 at August 5, 2009 4:30 PM

24:03 As RX'd. Had to run up and down stairs, through cats and Mom to catch the run portion of the WOD.

Comment #333 - Posted by: Kelly Moore 46/F/5'/114# at August 5, 2009 4:31 PM

SDHP subbed for row.
Runs on treadmill @ 1.5% incline.

Comment #334 - Posted by: Stephen M/26/5'9"/138 at August 5, 2009 4:31 PM

CFWUx1x15

subs for logistics:

45-lb SDLHP - 50 reps - for rowing
30 DU for running

stopwatch malfunctioned - discovered after completing one rd - felt faster than last time, but no real way to tell

Comment #335 - Posted by: Pete - Decatur, GA at August 5, 2009 4:32 PM

Sub SDHP 50reps X3 for the Rows.
20:43

Comment #336 - Posted by: Ring at August 5, 2009 4:35 PM

f/39/173/5'11"

I already posted but I think I let a bad word slip in there so it hasn't made it to the board. If it does eventually arrive, I appologise for the double post.

I have decided to push the envelope and start doing burpees with pushups. I know that's how they're supposed to be done but until now, I've only gone to the plank position. It's a lot harder this way and "pushup" is a strong word for my flop on the ground and big heave-ho to get off it again.

I also found out that my prowess as a rower doesn't really help me out here as the extra effort I put into being 10 seconds faster for the 500m row leaves me toasted for the burpees, gasping, pausing and ending up making me 30 seconds slower (at least).

So:
500m row (1:47, 1:49, 1:58)
21 burpees
650m run (the distance around the block)

time... 26:32

How about some good old olympic lifting tomorrow... low reps, max stuff.

Comment #337 - Posted by: JuliePlatt at August 5, 2009 4:37 PM

After subbing burps for both the b-jumps and the row in FGB and then doing more burps today all I have to say is eff burpees.

Rx
Round 1 6:38
Round 2 8:13
Round 3 7:58
Total| 22:49

Comment #338 - Posted by: BAdams 30/5'11/185 at August 5, 2009 4:39 PM

as rx'd

military burpees

18:36 pr by 1 sec

Comment #339 - Posted by: controlfreak at August 5, 2009 4:44 PM

Great work out!!! Took me 19:20 to complete

Comment #340 - Posted by: Kevin M/24/6'0"/165 at August 5, 2009 4:44 PM

19:55

Subbed 50 reps SDHL w/2 20lb db's. In the parking lot at Gorge Winds Aviation, Troutdale Airport, OR.

Comment #341 - Posted by: mas 52/M/150 at August 5, 2009 4:45 PM

30/m/6'0/190

as rx'd
400m on tredmill

18:04

Comment #342 - Posted by: Neal at August 5, 2009 4:50 PM

39m/6/185

19:19

Comment #343 - Posted by: #42MARQ - CrossFit Bucks at August 5, 2009 4:51 PM

awesome workout!! finished it about 20 min ago and am absolutely smashed.

Round 1: 6:33
Round 2: 6:50
Round 3: 7:06
Total = 20:29

Comment #344 - Posted by: Noobston at August 5, 2009 4:52 PM

25/m/172

no rower available today and i did enough sdhps in fgb yesterday. i did helen instead.

"helen" - 7:56, PR by 15 sec

Comment #345 - Posted by: jake howard at August 5, 2009 4:53 PM

Ok, subd dlhp's for rows since I have no row machine. I used a 45# bar.

Did order wrong. I forgot order and did dlhp,run then burpees.

3 rounds time 20:14

Comment #346 - Posted by: brian hirt at August 5, 2009 4:53 PM

as rx'd: 17:30

Comment #347 - Posted by: Jamie M/30/175/5'11" at August 5, 2009 4:57 PM

24:12...burpees were killing me!

Comment #348 - Posted by: RussA at August 5, 2009 4:58 PM

Rx'd
17:15 Loads of fun!

Comment #349 - Posted by: Momof3CrossFitGreer at August 5, 2009 4:58 PM

18:50 (treadmill for runs)

Comment #350 - Posted by: Raze at August 5, 2009 5:00 PM

M/37/6/87kg

19:33

Tough one, especially after FGB

Comment #351 - Posted by: fleet at August 5, 2009 5:04 PM

F/122/28/5'3"

I was super excited today because I went to a different gym that actually had a concept 2 rower. It cost me 10 extra bucks, but totally worth it! If only I could find a gym that has EVERYTHING I need and isn't 45 minutes away! Before it's all over, I'm going to belong to every gym in the city!

As rx'd
22:17

Comment #352 - Posted by: Ashlea at August 5, 2009 5:05 PM

M/22/6'1/175

As Rx'd: 17:12

Love me some metcons!

Comment #353 - Posted by: Kris Holub at August 5, 2009 5:07 PM

m/31/5'10"/190
20:46

Comment #354 - Posted by: jb305 at August 5, 2009 5:09 PM

M/32/146lbs/5'5"

As rx'd
17:25 (pr)

Comment #355 - Posted by: Brandon Burritt at August 5, 2009 5:09 PM

45lb db sdhp x 50
16:45 (pr)

Comment #356 - Posted by: lucien at August 5, 2009 5:12 PM

27/m/185

19:43

37/m/150

26:52

Comment #357 - Posted by: mrlowery at August 5, 2009 5:15 PM

47- 6' - 210#

CFWU X 3

As RX'd:

18:44

Comment #358 - Posted by: wtp at August 5, 2009 5:18 PM

17:34. subbed SDHP for row. Loved the burpees. Is that wrong? Hard to run after those 2 exercises!

Comment #359 - Posted by: Allen in IA 34/6'1"/181 at August 5, 2009 5:19 PM

18:20

Comment #360 - Posted by: Ian at August 5, 2009 5:20 PM

Subbed 50 SDHP's for 500m row.

Round 1 4:17
Round 2 5:58
Round 3 6:40
Total 16:55

Comment #361 - Posted by: PatS at August 5, 2009 5:21 PM

400M run
21 pushups
400M run

x3

17:45

Comment #362 - Posted by: JoeP at August 5, 2009 5:22 PM

No rower, so subbed 50 SDLHP with 45# kettlebell per round. Burpees and runs as Rx'd.

17:29, pr by about :50.

Comment #363 - Posted by: Benny1 M/40/74"/220 at August 5, 2009 5:22 PM

16:24

sub'd 50 SDHP (#45) for 500 meter row.

Comment #364 - Posted by: Troy Hupp/STL/6'4"/200 at August 5, 2009 5:22 PM

17:37 as rx'd

5:17, 6:03, 6:17

First workout at our new house. No warm-up as I still don't have all the equipment setup. All rows under 2:00 and burpees unbroken. Yay for me.

Comment #365 - Posted by: John Elstad at August 5, 2009 5:23 PM

WOD
as rx'd , 15.42
a bit better than last night wi fgb,but still not goin hard enough !burpees were painfull right after the row.
before,snatch practice,technique,tryin tae get them spot on,not chasin no's the now .it's hard to not keep pushin for p.b 's ,as i'm used tae pushin all the time ! sad but true.

Comment #366 - Posted by: Pedro Barrera,Scotland at August 5, 2009 5:24 PM

m/22/167/6'

as rx'd 17:44

Comment #367 - Posted by: bill b at August 5, 2009 5:25 PM

Subbed 50 SDHP's for 500m row.
14:43

Comment #368 - Posted by: nganga at August 5, 2009 5:28 PM

49/m/145
rows about 2 min
run on treadmill 1% each 1:37
16:55

Comment #369 - Posted by: E5fyrman at August 5, 2009 5:30 PM

m/30/6'3/200

As RX'd
19:49

The burpees really slowed me down

Comment #370 - Posted by: WillieD at August 5, 2009 5:32 PM

Subbed SDHPs, 45#, 50 reps per round

27:20

Think I'll buy a rower...seems easier at the gym somehow.

Comment #371 - Posted by: MikeF at August 5, 2009 5:33 PM

Rx'd...so great on C2!!!
19:29

F/34/115/5'

Comment #372 - Posted by: N.Nikita at August 5, 2009 5:33 PM

as rxed, but subbed 50 1 pood kettleball swings for rows.

17:15 pr

Comment #373 - Posted by: DaveW TX 25/m/170/5'7" at August 5, 2009 5:33 PM

M/35/190/6'2"

17:17

From 20:24 last time but gained some time due to more efficient use of the treadmill

Comment #374 - Posted by: Chad Bakken at August 5, 2009 5:34 PM

as rx'd
21:31

Comment #375 - Posted by: Blanco at August 5, 2009 5:36 PM

Damn you burpees!

Rx

23:24

Comment #376 - Posted by: gt5032d at August 5, 2009 5:37 PM

sub'd 50 45# SDHP for rows

18:19

Comment #377 - Posted by: f/24/506/145 at August 5, 2009 5:38 PM

Burpees sloooooow me down.

21:20

Comment #378 - Posted by: Neil in Lakeland, Florida. at August 5, 2009 5:38 PM

20:38

I am still new at rowing... it slowed me down

Comment #379 - Posted by: Jenn at August 5, 2009 5:41 PM

23:12, first time I did it...Burpees slowed me down and 400m slowed me down a bit too, plowed through rows at about 2:30. Started Paleo this week.

Comment #380 - Posted by: sonic2007 at August 5, 2009 5:41 PM

Didn't check with anyone what a good reference for rowing is without a monitor on our C2...sooooo...

2 rds (I know...)
C2 Approx 2Km/21 burpees/.25 miles on the elliptical
C2 Approx 1Km/21 burpees/.25 miles elliptical.

Should have put in another set of burpees, but I was already at 35 minutes, soaked, and frankly, tired from what turned out to be a TON of rowing (distances estimated AFTER the fact, and probably lower, since I was getting pretty tired there...)

Comment #381 - Posted by: dk m/32/6'0"/226 at August 5, 2009 5:44 PM

I hate burpees.

C2 at the gym had a broken screen, so I just rowed for 2:00

24:20

Comment #382 - Posted by: FKarcha at August 5, 2009 5:44 PM

subbed 45# sdhp for row

19:28

m got 26:25 subbed 32# sdhp for row

Comment #383 - Posted by: nick at August 5, 2009 5:45 PM

finally a wod I can do with my bum shoulder (can handle calisthenics but no weight "pushing" exercises)

22:15

Comment #384 - Posted by: Al 32/m/6'1"/185 at August 5, 2009 5:46 PM

D
@ home
got the call mid-workout, promoted to BC...WAHOO!

6:23/14:34/21:56 (PR)(didn't stop clock for call)

Comment #385 - Posted by: waderpro at August 5, 2009 5:48 PM

As rx'd: 19:31

Of all the glorious means that man has invented to exercise himself during his time on this earth...the 'burpee' is the absolute worst, most twisted and generally disgusting movement conducted by said species for repetitions.

I hate them.

Comment #386 - Posted by: joshC at August 5, 2009 5:49 PM

Eric Gohl
you got me brother! First time doing today' wod with the C2... Sooo 17:06 for me. You weren't kidding about the run... Everytime it seemed like I had muddy boots on my feet for the first 200m of the run... Then poof, I am recovered enough to pick it up and actually run the last 200m of each running segment. WEIRD.
Great job everyone!

Comment #387 - Posted by: snix 33/5'11/180 at August 5, 2009 5:51 PM

as Rx'd

26:43

holly crap the burpees kicked my but.

Comment #388 - Posted by: Colin Buchan at August 5, 2009 5:51 PM

15:13

Comment #389 - Posted by: DNICE/M/34/175 at August 5, 2009 5:53 PM

outdoor track
21# sdhp instead of row
17:45

Comment #390 - Posted by: Nicky F/45/5'2"/130 at August 5, 2009 5:53 PM

As Rx'd -- 17:14

Comment #391 - Posted by: Corey at August 5, 2009 5:54 PM

18:38. It felt easy today for some reason.

Comment #392 - Posted by: Josh G at August 5, 2009 5:54 PM

No rower so sub'd in double unders

3 rounds
100 double unders
21 burpees
Run 400m

19:21

Comment #393 - Posted by: Richard 31yom/6'4/97kg at August 5, 2009 5:55 PM

as rx'd
36:00

Comment #394 - Posted by: jcarr at August 5, 2009 5:56 PM

18:20 at 7400' of good ol' Afghanistan. And 3 people with one row machine.

Comment #395 - Posted by: Karl Hungus at August 5, 2009 5:57 PM

I have a new moto for crossfit...

Crossfit...don't under estimate the sneakiness

this workout kicked my...

as rx'd
22min

Comment #396 - Posted by: Brian at August 5, 2009 5:58 PM

As rx'd...
I really hate burpees...First time doing this WOD...I think I did OK...every row about 2:00...running about 2:10...But burpees really slowed me down...

Time: 23:10

Comment #397 - Posted by: Justo at August 5, 2009 5:59 PM

M / 28 / 230

rx'd 19.03

first time with this WOD, bummed i didnt break 19!

Comment #398 - Posted by: OJ at August 5, 2009 6:01 PM

snix-

haha, you described EXACTLY what happened to me. 200m and then my flying shoes came on! Have you done this one before or was that a first? Either way that's an awesome time and we were neck and neck! Can't wait to see what's up for tomorrow :)

Comment #399 - Posted by: Eric Gohl 22/5'10/162 at August 5, 2009 6:05 PM

33yom/5'11"/195

16:31 subbed 45# SDHP for row

Comment #400 - Posted by: Jason NWA at August 5, 2009 6:11 PM

17:40, SDHP.

Comment #401 - Posted by: Sean S. 22/6'3/201 at August 5, 2009 6:11 PM

31:54
previous 28:28

M/39/150

Comment #402 - Posted by: Ticotexas at August 5, 2009 6:13 PM

did some CFE/POSE for the first time

learned some basics and did 16x 10s on 20s off

we got 1.5 times around the park

Comment #403 - Posted by: Tim Broder at August 5, 2009 6:13 PM

I wish Jeff would let us do a CF Kids WOD. Looks way more fun! Good job Mckenna!

Comment #404 - Posted by: andrea at August 5, 2009 6:16 PM

37/m/185/6'

21:30

27/f/5'01"/145

24:10

Comment #405 - Posted by: Jeremy A. Olive at August 5, 2009 6:21 PM

18:00...but i threw 20 chin ups in too.was ectik...

Comment #406 - Posted by: bitza at August 5, 2009 6:23 PM

17:20

Runs in lil bob basement, 1 lap. Grotto's pizza n 3 25 ozers hurt me a little i think. When will i learn?

Comment #407 - Posted by: Go Blue Hens at August 5, 2009 6:29 PM

does anyone know of a X fit garage in the inverness Fl area I REALLY need it!

Comment #408 - Posted by: J-Bird at August 5, 2009 6:30 PM

29/m/65"/156lbs.

As rx'd:

23:30

Comment #409 - Posted by: STrump at August 5, 2009 6:34 PM

17:58, new PR

Comment #410 - Posted by: ScottMacArthur at August 5, 2009 6:37 PM

24/m/71"/170lbs

Subbed SDLHP x 50

14:17

Comment #411 - Posted by: stone at August 5, 2009 6:40 PM

as rx'd! 28:37 at the Cornell fitness center, a total sweaty mess. I love crossfit!

Comment #412 - Posted by: aether_tron at August 5, 2009 6:43 PM

Snix-
that is an accurate interpretation of the run portion. Muddy boots for the first 200m. I like that.

All-Just got rings, and I am PUMPED! First time I will be able to do muscled ups and ring dips, no more subbing!!!

Comment #413 - Posted by: bradh at August 5, 2009 6:43 PM

27/M/6'2"/195#

def a fun workout, very tired afterwards. not too happy with my time though, hoping to get atleast a few min better next time. 23:19

Comment #414 - Posted by: MattB11 at August 5, 2009 6:43 PM

19:36 Rx'd --PR for this workout

worked really hard for this time.. heart rate was HIGH!

Comment #415 - Posted by: jill 31/122/5'4 at August 5, 2009 6:45 PM

29/m/6'4/206

22:50 - subbed 45lbs SDLHP x 50

Comment #416 - Posted by: JoeB at August 5, 2009 6:46 PM

Did 4/5 of Mr. Joshua instead

5 rounds for time:
Run 400m
30 GHD situps
15 deadlifts @ 250#

I only had 4 rounds in me. 40:13 - brutal.

Comment #417 - Posted by: Michael m/46/5'9"/175 at August 5, 2009 6:52 PM

bradh-

You're going to love yourself forever now that you have those rings. I think the subs are intentionally harder just so you go out and make that purchase, and it's totally worth it. Have fun, but don't overuse them in the first few days! It's like getting to be a kid all over again :)

Comment #418 - Posted by: Eric Gohl 22/5'10/162 at August 5, 2009 6:54 PM

F/41/5'2/118

as rx'd 21:28. last time 23:55

Comment #419 - Posted by: ava at August 5, 2009 6:57 PM

17:53 rx'd

first time with this wod


5'10"/165/16yr old

Comment #420 - Posted by: colin lilly at August 5, 2009 7:05 PM

28/M/141

Subbed 50 SDHP with a 45 lb bar for 500 M row.

19:42

Comment #421 - Posted by: Eric E at August 5, 2009 7:10 PM

m/32/190

15.37

Comment #422 - Posted by: KLowe at August 5, 2009 7:11 PM

18:18 treadmill

Comment #423 - Posted by: Rory Mac at August 5, 2009 7:16 PM

m/30/5'11"/180

As rx'd

15:22

have really enjoyed having a rower to use the last two days and not having to sub for the rows

Comment #424 - Posted by: m cowboyd at August 5, 2009 7:17 PM

dude, Rory Mac I tied you (using a treadmill also).

Comment #425 - Posted by: Ben Moskowitz at August 5, 2009 7:20 PM

21:58

Comment #426 - Posted by: MJ @ Practice CF at August 5, 2009 7:23 PM

19:15

Comment #427 - Posted by: ryan 32/6'/184 at August 5, 2009 7:42 PM

15:20
c2@5

Comment #428 - Posted by: slinger at August 5, 2009 7:43 PM

34:01

46lb bar sdhp for rows

Comment #429 - Posted by: Paul_C m/39/6'/175 at August 5, 2009 7:49 PM

M/5'8"/170

Warm up with half an Angie.

Sub 50 double unders for the run.

14:23

Comment #430 - Posted by: Josh at August 5, 2009 7:49 PM

Subbed SDHP w/ 45lb bar. 50 reps for row.
Otherwise Rx.

40:33.10
Burpees killed me the rest of the wod didn't help much either.

Comment #431 - Posted by: jeff_Roddy/m49yo/195/71' at August 5, 2009 7:52 PM

21:55 (PR)

Comment #432 - Posted by: Hari at August 5, 2009 7:57 PM

19:44 as rx'd. PR

Comment #433 - Posted by: Nicky B at August 5, 2009 7:57 PM

subbed push-ups for burpess 16 minutes

Comment #434 - Posted by: Will C at August 5, 2009 7:57 PM

Damper setting 6

17:30

Comment #435 - Posted by: Kenno@CrossFit Territory at August 5, 2009 8:07 PM

Rx'd : 18:35
m/21/165lbs

Pretty sore from Fight Gone Bad yesterday. Kind of weird but the Burpees felt fairly easy today. I guess it is a full moon.

Comment #436 - Posted by: Corey at August 5, 2009 8:09 PM

as rx'd - 29:16

Comment #437 - Posted by: Go at August 5, 2009 8:14 PM

Subbed WPFG Vancouver "Grouse Grind"

39:33

Comment #438 - Posted by: jon h M/47/145 at August 5, 2009 8:22 PM

Janet f/50/5'9
2min row, no distance on rower then as Rx'd
20:04

Scott m/49/6'/207
Same on row
19:58

Maybe too much Gumbo downtown Chicago this afternoon.

Comment #439 - Posted by: Scooter2 at August 5, 2009 8:25 PM

my friend introduced me to crossfit a long time ago, but i never managed to try it untill recently. 2 weeks in, im absolutely exhausted after every workout, but im absolutely in love with it.

1. 8ish
2. 10ish
3. 12ish
total 28:40
burpees absolutely destroy me, i can usually do about 7 at a time so i wasted a lot of time with those.

Comment #440 - Posted by: Alex at August 5, 2009 8:36 PM

23:22 sub 50 SDHP

Comment #441 - Posted by: allie 38/170/M at August 5, 2009 8:41 PM

22;52
1/2 on ststionary bike level 15 for 400m run
Burpees slowed me down

Comment #442 - Posted by: Pete In Sun City at August 5, 2009 8:46 PM

As rx'd:

18:53

Suprisingly the burpees weren't the worst part, I just need to run faster.

Comment #443 - Posted by: Ben 27/225/5'11"/M at August 5, 2009 8:53 PM

Tualatin, OR-GLOBO-24

M.R - M/27/74/200 - 18:44

B.W. - 17:02:29

PT - M/37/71/240 - 19:25

WOD is posted in the Training area
Spread the word
I will post times/results each night around 2100hrs
-pt

Comment #444 - Posted by: PhilT- M/37/240/5-11 at August 5, 2009 8:57 PM

No timer. Climbed down from mezzanine at climbing gym to get outside for the run each round. Felt OK; rows were all around 2min.

Comment #445 - Posted by: Ben L at August 5, 2009 9:01 PM

25:09 - last time was 30:37 w / 24 kg KB
3 rounds
50 X 45 lb SDHP Oly bar
21 burpees
400 meter run

I find 50 SDHP much harder than 500 meters on the C2

42 / m / 5'11" / 165 lbs

Comment #446 - Posted by: Disc golfer at August 5, 2009 9:06 PM

blah. 21 minutes. It has been a long day.

Subbed Dead lift/high pull for rows (25# dumbbells, 50 reps)
Burbees on the parking lot, broken glass is a good way to toughen up your hands
.28mile run around the block

Comment #447 - Posted by: blckorder at August 5, 2009 9:07 PM

timer/distance calculator on rower was broken so did 2:00 for each 500m row, which is what it was for me the last time I did this WOD. Otherwise, as RX.

23:46

Eh...could be better...could be worse! But I got it done!! So there! :)

f/38/5'4"/135#

Comment #448 - Posted by: GuamXFitter at August 5, 2009 9:16 PM

33/F

as rx'd
22:52

Comment #449 - Posted by: NewCrossfitMom at August 5, 2009 9:21 PM

No rower so I sub'd in 500m on a eleptical and tried to focus on upper body. Got 3 x 21 burpees and runs, then almost burped up lunch when finished.
Time: ~30 min

Comment #450 - Posted by: Namwiz at August 5, 2009 9:26 PM

25:55

a lot of wasted time in crowded globo this afternoon plus time gearing up the treadmill to 10mph

Comment #451 - Posted by: amateur hour at August 5, 2009 9:28 PM

As Rx'd @ Union III
~19:30

Comment #452 - Posted by: Gonzo at August 5, 2009 9:36 PM

3 rds of

50 SDHP's
21 Burpees
400m run

21:48

Comment #453 - Posted by: rob_AF at August 5, 2009 9:43 PM

24/f/119/5'2

as Rx'd
21:30

took my longer cause of the rower everytime it would take a minute or so to start up and record my rows. and i did this at a regular gym and people were in my way when i was running back and forth.. They probably thought i was crazy :)

Comment #454 - Posted by: giovanna at August 5, 2009 9:51 PM

crossfit + being forward deployed on the uss essex = fighting the navy for gym equipment.

Comment #455 - Posted by: Goody at August 5, 2009 9:55 PM

44/m/165

As Rx'd

21:51:00

Comment #456 - Posted by: Dean at August 5, 2009 10:01 PM

Super great workout! First time doing 63 burpees, since Army days.
m/46/68'/199
30:10 minutes rx'd

Comment #457 - Posted by: Christopher Haley at August 5, 2009 10:20 PM

imperfect5

Comment #458 - Posted by: david zarate fresno ca at August 5, 2009 10:22 PM

today i finished in 34:33. im pretty tired, good stuff.

Comment #459 - Posted by: david zarate fresno ca at August 5, 2009 10:23 PM

m/40/5'4"/140

18:29 (PR by 01:26)
Subbed 45 lb SDHP x 50 for rows

round ending clock times:
1) 05:26
2) 11:46
3) 18:29

Comment #460 - Posted by: FnTX at August 5, 2009 10:36 PM

M/24/5'9"/190

3 Rnds Row 500m, 21 burpees, 400m run

TIME-21:26 / C2 rower #5 setting, Treadmill 2 incline.

That sucked.

DO WORK!!!

Comment #461 - Posted by: BlackCatX-Fit at August 5, 2009 10:39 PM

20m52s
did JT yesterday and the burpees ached
stairclimb from hell between rower and treadmill

Comment #462 - Posted by: Angelo at August 5, 2009 10:42 PM

god i love this stuff. never sweated so hard from a workout before crossfit.

the new guy day 2: 21:51

i hate burpees.

Comment #463 - Posted by: Kris at August 5, 2009 10:49 PM

25 y/o male 5ft9 200lbs

sub'd 45lbs sdhps
sub'd 300 jump ropes

27mins 39sec. had to stop a few times to not puke... didnt wanna clean up tonight!

Comment #464 - Posted by: pmacc at August 5, 2009 10:54 PM

Sub'd 45# SDHP 50 reps for rows
24:20

Comment #465 - Posted by: Mad Hatter at August 5, 2009 11:17 PM

25:36pr
last 27:10

sadly this one was on eliptical as tmills were filled up.

but im pretty sure i could have gone faster had i used the tmill.

27/230/6'4/m

Comment #466 - Posted by: Ambro at August 5, 2009 11:48 PM

As Rx'd...14:43. Had to run on a treadmill, as there is a tropical storm blowing by outside. What do you keep your RPMs at while rowing? Today I tried keeping it between 22-24 with harder pulls, instead of my usual 27-29 with faster, shorter pulls. I liked it, as it felt faster and conserved some much needed enegry for the burpees and run.

Comment #467 - Posted by: Andrew at August 5, 2009 11:59 PM

17:28. Rounds got progressively slower but not by much. Didn't help that the treadmill took forever to get up to speed. Also didn't help that it was immediately preceded by a humid 8 mile run. Ah well, good WOD

Comment #468 - Posted by: Mark (Go Blue Hens!) at August 6, 2009 12:03 AM

screw you, globogym. I had to go to three (3!!) of you to find a place that I could even attempt this without a line out the door for the stupid treadmill. And, in lucky GG#3, as soon as I finished with the rower in Rd 1, two mopes hopped on and sat there doing everything but actually rowing. So, I couldnt time this WOD. Oh, and the footstraps were broken, so that I had to row without being strapped in. Awesome.
Anyway.
Rows were all under 2mins, which I was happy with, considering the broken footstraps.
Burpees were slow. Embarrassing.
Runs were all 1:30. 10mph on a treadmill.
All things considered, a great workout, though. If I hadn't liked the looks of this one so much, I wouldnt have kept running around San Francisco trying to find a way to make this happen.

Comment #469 - Posted by: mr blue at August 6, 2009 12:19 AM

23:22

3 x
50 x 45# sdlh
21 burpee's
1:30 on elliptical

Comment #470 - Posted by: I_m_Sam at August 6, 2009 12:24 AM

18:18
First time back to crossfit in a while! Oh how I missed it!
3x
sdhp x 50 @ 45 lbs.
21 Burpees
run 400 meters!

Im on a mission now!

Comment #471 - Posted by: HawkeyeFit at August 6, 2009 12:58 AM

16:43

Sub'ing SDHP for row. I prob wasn't running a full 400m either, but I was running around the gym/MWR in the Iraq heat so I called it even. No real good place to do it all together so I considered the gravel/heat to be a proper scale. This is about 5 minutes faster than I did it last time. The SDHP felt a LOT better and the burpees were able to be chained together better as well. Even though my PU are going to suffer tomorrow, I feel better about everything. BTP!

Comment #472 - Posted by: Ben (71" 190#) at August 6, 2009 1:32 AM

37/m/145/67

First time doing this WOD.

7:09
7:32
7:29

Total: 22:11

Burpees sucked, took approx 3 minutes for 21, did rows and run in a little over 2min.

Comment #473 - Posted by: DocO at August 6, 2009 1:41 AM

cfwu (5 pu's/round)

as rx'd

29:31

Comment #474 - Posted by: Darren 37m/5'10"/220lbs at August 6, 2009 2:22 AM

as rx'd
15:01
tredmill

Comment #475 - Posted by: southy at August 6, 2009 2:45 AM

f/26/5'9/136

as rx'd

24:05

Comment #476 - Posted by: heazza at August 6, 2009 2:56 AM

m/57/5'10"/190

as rx'd

23:13

Comment #477 - Posted by: Greg Tutunjian at August 6, 2009 3:30 AM

22:55

Comment #478 - Posted by: Deano at August 6, 2009 3:35 AM

m/40/6'0"/193

22:15 (screwed up on my watch, so time is close but not exact)

Comment #479 - Posted by: Jeff H at August 6, 2009 3:36 AM

as rx'd
15:01
tredmill

Comment #480 - Posted by: Brendan at August 6, 2009 4:13 AM

Round 1 8:22
Round 2 9:02
Round 3 9:57
Total 27:21

Comment #481 - Posted by: grant 178 at August 6, 2009 4:19 AM

No equipment whatsoever again, so did this as follows:

Run 400m
21 burpees
Run 800m
21 burpees
Run 800m
21 burpees
Run 400m

16:31. Lost over a minute when a lady near the track pulled me over to demand I show her how to do the GHD situps I'd done in my warmup. Next time I'm hoping for closer to 15.

Comment #482 - Posted by: Ian C at August 6, 2009 4:33 AM

as Rxd 25:09

Comment #483 - Posted by: TJ/220/42 at August 6, 2009 4:46 AM

m/28/5'11"/185

as rx'd

18:30

Comment #484 - Posted by: mike cammarata at August 6, 2009 4:48 AM

20:30

I substituted 200 jumps with a jump rope for the rows. The burpees absolutely killed me

Comment #485 - Posted by: Chris Thomas at August 6, 2009 4:49 AM

m/28/5'11"/185

as rx'd

18:30

Comment #486 - Posted by: mike cammarata at August 6, 2009 4:50 AM

20:30

I substituted 200 jumps with a jump rope for the rows. The burpees absolutely killed me

Comment #487 - Posted by: Chris Thomas at August 6, 2009 4:50 AM

21:13

Comment #488 - Posted by: TomO/42/M/200 at August 6, 2009 5:40 AM

Subbed Elliptical for rows at level 20.

25:34

34/m/6'6"/355

Comment #489 - Posted by: mullinga at August 6, 2009 6:10 AM

M/40/6'/220

Substituted SDHP (45# X 50 reps, each set) for rowing. Otherwise, as Rx'd.

18:25

Comment #490 - Posted by: The Other Kyle at August 6, 2009 6:16 AM

m/26/185/5'11''

SDHP 45#x50 reps/set

22:14

Comment #491 - Posted by: Trevor Brown at August 6, 2009 6:29 AM

24:50

Still recovering from flu

Comment #492 - Posted by: DoubleJ at August 6, 2009 6:36 AM

M/35/185

2 rounds
subbed sdh w/50 for 50 reps
14:57

F/25/125

2 rounds
subbed sdh w/30 for 25 reps
11 burpees
13:38

M/33/160

3 rounds
subbed sdh w/45
16:36

Comment #493 - Posted by: seans at August 6, 2009 6:48 AM

CFWU as Rx'd then...

00:19:02.28 using row machine and treadmill

30/m/71"/181#/Taji, Iraq

Comment #494 - Posted by: Archer6479 at August 6, 2009 7:15 AM

as rx'd

23:36

Killed me.

Comment #495 - Posted by: Erik 21/m/71"/200 at August 6, 2009 7:27 AM

As Rx'd
Burpees are my G-O-A-T! More like a floor crawl.
Row 1:56(52/62)-2:29(72/78)-2:40(71/79)
Bur 2:30(63/71)-3:48(67/70)-4:25(67/74)
Run 2:06(71/77)-2:03(74/79)-2:03(74/80)
Total: 24min (168/180)

Comment #496 - Posted by: Phoenix at August 6, 2009 7:41 AM

m/215/30

14:30

Comment #497 - Posted by: Matthew at August 6, 2009 8:14 AM

CFWU- Only one set of pu's
28:36

Comment #498 - Posted by: ~VERVE~ at August 6, 2009 8:18 AM

3x3 DL (305lb)

Rx'd 17:49 (burpees should be faster)

Comment #499 - Posted by: Garnell at August 6, 2009 8:20 AM

Subbed 50 count 45# SDHP for 500m rowing. Rest as rx'd.

6:26/8:49/9:54 total 25:09

Comment #500 - Posted by: Travis K. at August 6, 2009 8:22 AM

used this as warmup for my workout today...

14:19 as rx'ed [PR 13:39] felt easy and was a good warm up

~gm2

Comment #501 - Posted by: unit at August 6, 2009 8:29 AM

17min54 (prev 17min55)
Treadmill 1% incline

Comment #502 - Posted by: Tamas at August 6, 2009 8:59 AM

As Rx'd:

17:38

m/26/173/70''

Comment #503 - Posted by: TSOB Dave B. at August 6, 2009 9:29 AM

20:47

Comment #504 - Posted by: JO Moreau at August 6, 2009 9:36 AM

m/37/78kg

21:15
Including half a minute on floor after waving to friend as jumped onto running machine for final 400m's leading to being thrown off said machine onto floor

Comment #505 - Posted by: BrightonGeoff at August 6, 2009 10:08 AM

Day late, playing catch-up.

First time, As RX'd - 24:57

Comment #506 - Posted by: Lou at August 6, 2009 10:20 AM

From Taji, Iraq

As Rx'd 18:30

Doc K

m/32/180/65"

Comment #507 - Posted by: Doc K at August 6, 2009 10:28 AM

18:33
PR by 16 seconds.
Felt crummy with allergies so pleased to set PR.

Comment #508 - Posted by: bird 45 yo M 5'9" 178 Level 1 cert at August 6, 2009 10:37 AM

M 39/74"/250
28:22
Subbed 50 reps 50# deadlift for 500m row.

Comment #509 - Posted by: Linwood Wright at August 6, 2009 10:52 AM

31m/180

17:00 as rx'd (pr)

Comment #510 - Posted by: Dennis Marshall at August 6, 2009 10:53 AM

18:00 As Rx'd

PR by 1:55

Comment #511 - Posted by: Squared 28 M / 5'10" / 186# at August 6, 2009 10:58 AM

14:40. Ouch

Comment #512 - Posted by: Jacob Broom 5'9"/160/19 at August 6, 2009 11:07 AM

30:21 as Rx'd

Comment #513 - Posted by: johnnymo M/30/5'11/215 at August 6, 2009 11:26 AM

40:23.6 - terrible

Comment #514 - Posted by: Ben at August 6, 2009 11:53 AM

40.23.6 - terrible but I stuck with it

Comment #515 - Posted by: Ben at August 6, 2009 11:55 AM

24/M/5'10/165

as Rx'd 19:10

Comment #516 - Posted by: Todder at August 6, 2009 11:55 AM

subbed 45#SDHP for row, run = 2 laps around indoor track in gym (up a flight of stairs from SDHP and burpees)

24:55

last time 25:59 w/same subs, but ran the EN trail right before, so maybe I was just lazy this time around, since I only took a minute off

Comment #517 - Posted by: CME at August 6, 2009 11:58 AM

35/M/165#/6'0"

As Rx'd except the run was around block at 450-500m and ~30s transition from basement to outside

22:06

Comment #518 - Posted by: bylam at August 6, 2009 12:11 PM

subbed SDHP for rows since there is no row machine at my gym, otherwise as RX'd.

41.21

1st ~10min
2nd ~13min
3rd ~18min

The running was fine, I found the SDHP very tiring and I can't help but believe I would do better on a rower.

Comment #519 - Posted by: Fin m/27/5'10"/195 at August 6, 2009 12:26 PM

as rx'd

17:38

Comment #520 - Posted by: MJ_SDG M/33/70/170 at August 6, 2009 12:27 PM

addition to comment #520:

treadmill, 2.0 incline (11.0, 11.1, 11.0)

Comment #521 - Posted by: MJ_SDG M/33/70/170 at August 6, 2009 12:31 PM

rx'd

1st time doing this 1 with a rower.. gasser!!

19:55

Comment #522 - Posted by: biff f/27/5'5/140 at August 6, 2009 1:13 PM

m/36/155

as rx'd
15:58

Comment #523 - Posted by: pebble at August 6, 2009 1:33 PM

17:32 - subbed 50 45lb. bar SDHP. I wondering if this is easier or harder than rowing. i have done it before rowing but hard to gauge.

any thoughts?

Comment #524 - Posted by: jk at August 6, 2009 1:53 PM

As RX'd: 17:24. Real unfocused today.

Comment #525 - Posted by: R.Lee_Seattle at August 6, 2009 1:58 PM

3 rounds 1000m row, 21 burpees
20:48
Shaw TDY

Comment #526 - Posted by: Ajax at August 6, 2009 2:15 PM

22:30

Comment #527 - Posted by: Rob_33_70_170 at August 6, 2009 3:39 PM

M/36/75KG
As Rxd 16:46

Comment #528 - Posted by: Al (UK England) at August 6, 2009 3:49 PM

as rx'd: 21:16

Comment #529 - Posted by: Casey at August 6, 2009 4:22 PM

male, 29yrs old, 205lbs
20:34

Comment #530 - Posted by: rick z at August 6, 2009 4:22 PM

M/28/140/5'8"
25:50

Comment #531 - Posted by: yannix at August 6, 2009 4:41 PM

M/23/175/6'4"

as Rx'd 23:36

Comment #532 - Posted by: Kuma at August 6, 2009 5:01 PM

15:51 as RxD (PR)

Treadmill at 1% incline.

Comment #533 - Posted by: ZachM_PantherCF_71''/190 at August 6, 2009 5:02 PM

Modified
3 rounds
100 double-unders (no rower)
21 burpees
400m run

19:43

Comment #534 - Posted by: Nicholas Burgett at August 6, 2009 5:21 PM

43/168

Performed outside - 92 degrees

Counted rows on bowflex

19:33

Comment #535 - Posted by: Rick Cantu at August 6, 2009 5:22 PM

18:23, beats my 19:10 last time. Not bad, but can get faster.

Comment #536 - Posted by: Smithy m/49/5'10"/163 at August 6, 2009 5:23 PM

subbed

30 35lb KB snatch and jerk (alt 5 1 arm and 5 the other)
50 Pushups
400M Run

18:44

Comment #537 - Posted by: gregorioz at August 6, 2009 6:03 PM

21.16

Comment #538 - Posted by: Wade at August 6, 2009 6:22 PM

34/M/6'00/180

19:10

No pr, but glad to be back in the saddle.

Comment #539 - Posted by: Dan D. at August 6, 2009 6:28 PM

20:26

gotta look into getting running after burpees banned in all 50 states :P

didn't find lungs or legs until halfway through runs.

Comment #540 - Posted by: mtvet/44/6'/218# at August 6, 2009 6:32 PM

18:56

just keep moving.

Comment #541 - Posted by: Charles L at August 6, 2009 6:46 PM

16:47 as rx'd PR
5:05,5:57,5:45

incline DB press: 45x12,65x8,75x10

CFFB WOD mod'd: 165# PC/25# wt Dip for 12,9,6,3:
5:53

later,
b
m/32/5'8-1/2"/168

Comment #542 - Posted by: brian p at August 6, 2009 6:49 PM

m/39/5'10"/195

As Rx'd 15:18

Loved it!!!

Can someone email me this Paleo Challenge, would love to give it a try! Thanks

Comment #543 - Posted by: Stedy at August 6, 2009 6:51 PM

m/35/67"/165

3 Rounds

50 40# SDHP
21 Burpees
400M

Rd 1 - 6:32
Rd 2 - 7:45
Rd 3 - 9:57
Total - 24:14

Comment #544 - Posted by: Rich P at August 6, 2009 7:09 PM

19:07 as rx'd

Comment #545 - Posted by: RickA 44/M/5'10"/165# at August 6, 2009 7:19 PM

50 reps of 45# SDHP
21 Burpees
400M RUN

Time: 20 min, +/- few seconds. My crappy cheap wal-mart watch broke at the very end.
This one felt so good to stop.

Comment #546 - Posted by: MattD/M/33/172/5'9"/Louisiana at August 6, 2009 7:37 PM

M/29/6'4"/202

Rx;d

16:38

PR by 6 seconds

Comment #547 - Posted by: Brian Panther_CrossFit at August 6, 2009 7:46 PM

30/m/5'11"/200

3 rounds

50 SDHP w/ 45lbs
21 burpees
run 400m

14:18

Comment #548 - Posted by: cheflin at August 6, 2009 7:48 PM

As rx'ed 18.31 (and may the holy one forgive whomever came up with that one).

DL 335x3, felt strong, DL 255x15. 5 days an I get my family back! But I'm going to amek sure I get another set of DLs first. I think 345x3 no bournce would be a PR.

Comment #549 - Posted by: Apolloswabbie 6'2" 205 45 yoa at August 6, 2009 7:55 PM

Was surprised not as tough as I thought. What I drastically lack in stregnth I make up for in METCONs.

I like to think I smoked it, for me anyway
as RX'd 17:02

Comment #550 - Posted by: TonyZ 25/M/175/5'10 at August 6, 2009 8:12 PM

sub'd
50 SDHP 44# kettlebell
21 burpees
400m run
17:46

Comment #551 - Posted by: cja at August 6, 2009 8:13 PM

M/35/6'2"/185

18:11 as rx'd

Comment #552 - Posted by: J_in_Pa at August 6, 2009 8:55 PM

22:20 new PR by 1:10
3.5 laps

Comment #553 - Posted by: Headhunter at August 6, 2009 9:03 PM

18:30 as rxd
run was on treadmill

Comment #554 - Posted by: Tim- Pacific Grove at August 6, 2009 10:00 PM

as Rx'd
but my rower is so far from the running field, so I get like additional 100m run to get there.
anyway
my numbers:
22:05 (PR)
doing it second time, last time 24:00+

Comment #555 - Posted by: tyomacho 26M 6' 200 at August 7, 2009 1:22 AM

subbed 50 20kg barbell (new, second hand, eleiko bar!) sumo high pull deadlifts for rowing

time: 20'50

first wod after having a cycle off for eating bad and drinking in swe. could def feel that. time to get back in the zone asap!

Comment #556 - Posted by: ccfeldt at August 7, 2009 1:41 AM

Row 500 meters
21 Burpees
Run ~450 meters

17:32

Comment #557 - Posted by: avitevet at August 7, 2009 1:59 AM

As Rx'd

19:56 with 10# weight vest on. (18:59 without vest. 20:19 with 8# weight vest. 19:49 with 6# weight vest.)

Not a big fan of this WOD...Actually hate it because rowing and running is my least favorite workout!)

Comment #558 - Posted by: Kimberly McLeish 28/F/115 at August 7, 2009 4:50 AM

16:56 Rx'd

Comment #559 - Posted by: Linker at August 7, 2009 4:54 AM

A little behind:
Did this today with 10# vest in 16:56. Did it on July 20th in 17:09 with no vest (that was day 1 back on the zone).

My best was in April with 16:21.

Comment #560 - Posted by: Mike Mc 31/5'9"/170 at August 7, 2009 4:57 AM

34yom / 206lbs

Puppies/Pack Modified, 3 rounds for time of:
Row 500 meters
12 Burpees
Run 400 meters

23:20

Felt tired and lacking energy, but pushed through it anyway. Did a more substantial version this time (did Puppy last time in 15:48...250m row, 10 burpees, 200m run). Closing in on pack level.

Comment #561 - Posted by: Bphantom at August 7, 2009 5:05 AM

Subbed 50 #45 SDHP for row

16:25

Comment #562 - Posted by: amped 34/M/190/6' at August 7, 2009 5:18 AM

subbed 20kg barbell sdhp x 50 for 500m row:

21.17

(transitioning time between exercises: 4 x 30secs = 2 mins)

Comment #563 - Posted by: Zeb G at August 7, 2009 5:30 AM

Kept a steady pace throughout the whole wod. Around 1:58min for 500m row and 2:08min for 440m run.


Time: 17:34

Comment #564 - Posted by: Jos at August 7, 2009 6:50 AM

50 sdhp 45#
21 burpees
400m

3 rounds

14:50

Comment #565 - Posted by: BSharp 23m/5'8"/185 at August 7, 2009 7:06 AM

As RX'ed 22:54
Wow, those burpees waste me every time. Floor of Harvard GloboGym covered in a puddle of sweat.

30M/6'4"/214

Comment #566 - Posted by: Clayton at August 7, 2009 7:12 AM

as rx'd 19:25

Comment #567 - Posted by: s2 at August 7, 2009 7:38 AM

3 rds of:
50 SDHP w/16KG KB
21 burpees
400 meter run

Time:18:01

Comment #568 - Posted by: Marty M/35/6-0/193 at August 7, 2009 8:07 AM

m/30/5'10/205

As rx'd:
21:31

Comment #569 - Posted by: Chris W. at August 7, 2009 9:22 AM

M/35/189/5'10"
as rx'ed 18'17 pr

F/37/125/5'5"
as rx'ed 20'20" pr

Comment #570 - Posted by: Troy T at August 7, 2009 9:29 AM

16:30 as rx'd

Comment #571 - Posted by: the polish rifle 25m/5'8/160 at August 7, 2009 9:34 AM

18:53 as Rx'd

Comment #572 - Posted by: Russ m/19/65"/145# at August 7, 2009 9:58 AM

23:09 RX. 25:32 Last Time.

Comment #573 - Posted by: Greg/49/70"/215/3/17/08 at August 7, 2009 10:11 AM

500m row
21 deadlifts (135 lbs)
400m run
3X

23:10

Comment #574 - Posted by: Peter Orlando at August 7, 2009 10:15 AM

f/30/139/5'8"

as rx'd 21:55 mins

Comment #575 - Posted by: Jess at August 7, 2009 10:21 AM

m/26/5'8"/140#

2 days later....

17:58

ran on a treadmill at 2% incline

Comment #576 - Posted by: Eric Ross at August 7, 2009 11:01 AM

Ran out of time, no wo

Comment #577 - Posted by: BigD at August 7, 2009 11:26 AM

m/38/5'10"/168

This is one that doesn't look so bad on paper..stupid paper!

As Rx'd 19:29

Comment #578 - Posted by: cb at August 7, 2009 12:24 PM

m/22/5'10"/170#
18:26min as Rx'd

Comment #579 - Posted by: Daniel Sonsini at August 7, 2009 12:38 PM

as rx'd:

21:40

Comment #580 - Posted by: Ricky C. 28/m/5'10"/185 at August 7, 2009 12:53 PM

Utilized the Crossfit substitution for a 500 meter row

3 Rounds of:
SDHP with a 44lb Kettlebell for 50 reps
21 Burpees
Run 400 meter

Time: 29:36

Comment #581 - Posted by: Simon at August 7, 2009 1:05 PM

Run was on treadmill at 8.0
Burpees done as 3 sets each round (mostly 11-6-4)
All runs/rows took around 2:00 (give or take :07 or so either way)

Rd 1- 5:23.02
Rd 2- 6:13.52
Rd 3- 6:20.43

Total Time:
17:56.97

Comment #582 - Posted by: Smash at August 7, 2009 1:12 PM

20:13:20

M/29/72"/195

Comment #583 - Posted by: Marco V at August 7, 2009 1:53 PM

M/25/185/5'11"

19:10

Comment #584 - Posted by: Stephen at August 7, 2009 2:11 PM

cfwu x3 (15, ring dips)

23:30 as rxed, stairs up to upstairs track, love them burpees (ugh)

27M 6'5" 217#

Comment #585 - Posted by: jwardman at August 7, 2009 2:59 PM

34/m/160

17:38

Comment #586 - Posted by: mharris at August 7, 2009 3:38 PM

f/48/118

20.04.48

Comment #587 - Posted by: Mary at August 7, 2009 4:16 PM

18:04 as rx'd

first time I did this wod, I subbed SDHP, and my time was 26 minutes and change... Happy with improvement!

Comment #588 - Posted by: Gene @ Foundry CrossFit, La Quinta, CA at August 7, 2009 4:42 PM

first time on this one... also first time using a treadmill for a WOD. not recommended- but it did the job.

As Rx, treadmill on 0.5% grade...

17:41

splits= 5:18/6:04/6:19

Comment #589 - Posted by: goap M/39/69kg/174cm at August 7, 2009 4:59 PM

Not as Rxd (subbed SDHP) PR: 14:49.

Comment #590 - Posted by: Xman at August 7, 2009 5:31 PM

m/28/180

18:30

Comment #591 - Posted by: J Cooper at August 7, 2009 5:35 PM

m/48/179

Three rounds for time of:
Row, 500 meters, 2:06/2:57/2:56
Burpees, 21 reps, 0:53/0:59/1:21
Run, 400 meters, 2:19/2:52/2:29
Total 18:55 PR

Burpees felt very strong tonight (all sets unbroken with the exception of the last one - 14/7). Runs on the street. Did this wod in 19:26 on 090411 (did runs on treadmill, however). Not too bad tonight, especially considering I gave a pint of blood a couple days ago.

Comment #592 - Posted by: Spanky at August 7, 2009 6:20 PM

Rx'd at home. 20:07 (pr)

Comment #593 - Posted by: GU997 at August 7, 2009 6:40 PM

20090806:
WOD090805: Three rounds for time of Row 500m, 21 Burpees and run 400m
as rx'd in 19:46 Splits of 6:10, 6:48, 6:48

Comment #594 - Posted by: AlexR 28 / m / 94kg / 6'2" at August 7, 2009 7:09 PM

16:11 as Rx'd

Comment #595 - Posted by: Tyler Moyer at August 7, 2009 7:43 PM

m/213/6"0/34

as Rx'ed in 25:20

Felt like I did pretty good on Burpees, which is one of my suckiest movements. Sets of 3-10, depending on which round. I could probably row a lot harder, it still feels too slow, about 2:01 to 2:05, almost like a rest break. Need to pick up the pace on that. Runs at 8.0 and 8.5 on treadmill, with a little 11.0 at the end of the last run.

Comment #596 - Posted by: j-seal at August 7, 2009 7:48 PM

Damn, accidentally did 20 burpees instead of 21. Otherwise, as prescribed 23:00 give or take 15 seconds.
f/26/5'5"/175

Comment #597 - Posted by: Kelly at August 7, 2009 8:40 PM

m/13/125

Three Rounds for Time:
Row, 500 m, 2:00/2:33/2:51
Burpees, 21 reps, 1:03/1:16/1:15
Run, 400 m, 2:05/2:01/1:51
Total 17:01

Beat my dad (Spanky m/48/179 18:55) like a rented mule!

Comment #598 - Posted by: Charon at August 7, 2009 8:43 PM

m/14/105

Three Rounds for Time:
Row, 500 m, 2:19/2:55/2:59
Burpees, 21 reps, 1:40/1:51/2:04
Run, 400 m, 1:51/1:43/1:42
Total 19:08

Not bad for a noob!

Comment #599 - Posted by: Templer at August 7, 2009 8:49 PM

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

22:13
--------------------------------------------------------------
Compare to 090411

23:04

Comment #600 - Posted by: Louis Herrera 50 70" 181 at August 7, 2009 8:51 PM

C-
16:23

Comment #601 - Posted by: Jeff & Charity @ CFSnohomish at August 7, 2009 8:59 PM

50 x Sumodeadhighlift 40lbs and run on crosstrainer,burpees as rxd.

16:09

Note:Burpees are always hard !

Comment #602 - Posted by: Bcrime at August 7, 2009 9:59 PM

Ouch, that hurt
total 25:40

Comment #603 - Posted by: Fiona F at August 7, 2009 10:20 PM

As rx'd did 4 rounds instead of 3 not paying attention I guess when I read the WOD. Oh well, I looked at my watch at the end of 3 rds. was around 21:30. 4 rds. 27:35

Comment #604 - Posted by: Kristian V in S.D. at August 7, 2009 11:24 PM

20:31 as rx'd

Comment #605 - Posted by: dyagg at August 8, 2009 6:12 AM

Performed this Friday...just coming off being ill

21:46 as rx'd

Comment #606 - Posted by: RobM at August 8, 2009 6:27 AM

17:33 as Rx'd.
Did it outside for the first time, the hills slowed me down. I hope to do it outside all the time now.

Comment #607 - Posted by: Kyle at August 8, 2009 7:00 AM

16:58
Subbed 50 SDHPs w/45# bar for each row

Comment #608 - Posted by: John m/40/164/68" at August 8, 2009 7:41 AM

Subbed SDHP for row, 1=50m,23:53

Comment #609 - Posted by: bkrupp (m/32/5'4"/162) at August 8, 2009 8:04 AM

chinchen - m/30/185/75"

sub'd 100du's 1st round & 50du's rounds 2&3 for row - 33:30

gunnar - sub'd 100du's for row - 25:03

Comment #610 - Posted by: Gunnar M/37/190/73" at August 8, 2009 9:11 AM

As Rx'd

16.09

Comment #611 - Posted by: Oliver AA at August 8, 2009 9:36 AM

19:17 as rxd and it was hard but fun
m 45 6'0 87kg

Comment #612 - Posted by: Jim at August 8, 2009 9:41 AM

as rx'd

18:58

Comment #613 - Posted by: al deezy (32m-155) at August 8, 2009 9:46 AM

as rx'd: 21:12

Comment #614 - Posted by: Yessuh at August 8, 2009 9:49 AM

as rx'ed
19:10

Comment #615 - Posted by: Miyagi 29/m/168# at August 8, 2009 11:09 AM

15:59

Comment #616 - Posted by: teej at August 8, 2009 11:19 AM

Lunch hockey
20:42

Comment #617 - Posted by: Doug at August 8, 2009 12:34 PM

subbed 50 SDHP for 500m row.

everything else as rx'd 14:50

Comment #618 - Posted by: bmizzlle at August 8, 2009 1:46 PM

had to sub the row with 50 sdhp's (using two 25lb dumbells). woulda rather rowed whewwwwww

16:42. Meh.

Comment #619 - Posted by: mcsharry at August 8, 2009 1:52 PM

BWT:193
:47::03
my head hurts and I suck at burpees but i did with complete push ups. Yeah me!

Comment #620 - Posted by: Buela at August 8, 2009 2:24 PM

22:52 as rx'd
PR 22:25

Comment #621 - Posted by: EVAN at August 8, 2009 2:35 PM

Theresa: 24:17

Comment #622 - Posted by: Mark & Theresa at August 8, 2009 5:13 PM

21:00 @ Track

Comment #623 - Posted by: DT Caywood M/49/6'/190 at August 9, 2009 8:29 AM

M/33/165

As rx'd: 19:51

F/27/135

As rx'd: 20:07

Comment #624 - Posted by: Karales' at August 9, 2009 9:23 AM

As RX'd 15:57 PR by 53 seconds

Comment #625 - Posted by: John23/5'7/166# at August 9, 2009 9:52 AM

M/53/5'8"/141


as rxd 20:40

the 3rd row was killer !!!!!!

Comment #626 - Posted by: Ssscaler at August 9, 2009 11:30 AM

Dis SDHP w/ bar x 50 reps instead of the row. 17:39

Comment #627 - Posted by: ry at August 9, 2009 12:10 PM

20:10

treadmill runs

Comment #628 - Posted by: dcyn at August 9, 2009 2:46 PM

RX'd 16m16s

Comment #629 - Posted by: GPerron CFC at August 9, 2009 2:53 PM

24:00 minutes

Comment #630 - Posted by: Jonathan Paulson at August 9, 2009 4:04 PM

34/M/203

17:20

Comment #631 - Posted by: Ralphy at August 9, 2009 4:28 PM

500m row
21 burpee
400m run
3 rounds = 31:07
2nd round at 20:30

Comment #632 - Posted by: dingrr 50/m/175 at August 9, 2009 6:44 PM

@thesweatbox

first time with the row machine

18:40 (new PR)

Comment #633 - Posted by: stinker [27/m/165#] at August 9, 2009 7:29 PM

m/40/6'/181lbs
rxd 18.57

Comment #634 - Posted by: Bert86 at August 9, 2009 8:57 PM

20:36

Comment #635 - Posted by: Dryw m/30/5'9/166 at August 9, 2009 11:51 PM

3 rounds of
40 reps 28kg SDHP
21 Burpees
450 meters run

28:30

I'm going to call this The Public Enemy.

Comment #636 - Posted by: Szilárd at August 10, 2009 12:43 AM

as rx'd
24:20

Comment #637 - Posted by: Aksel at August 10, 2009 5:03 AM

as rx'd w/ runs on the treadmill

16:56 PR (19:15 last)

felt really good and speeds could have been faster on the treadmill

Comment #638 - Posted by: Bells 36/6"1"/210 at August 10, 2009 5:32 AM

subbed the rows (SDHP)

still recovering from 38 years of no crossfit...

33:59

Comment #639 - Posted by: Jerry M [37/M/250/6'2] at August 10, 2009 6:22 AM

as Rx'd. First time I've run since injuring an ankle:

6:36
6:20
5:59

Comment #640 - Posted by: Matthew at August 10, 2009 8:19 AM

M/37/185/5-10
AS Rx'd
5:48
6:12
5:51 = 17:52
Good effort row we just under 2 min, same for Burpees and run, add in a little transition time and there you go.

Comment #641 - Posted by: Matt A at August 10, 2009 9:21 AM

First WOD in about 2 yrs

As rx'd
20:40

Comment #642 - Posted by: emilyckern at August 10, 2009 11:37 AM

as rx'd 17:31.8
m/27/165/5-11

Comment #643 - Posted by: jlyssand at August 10, 2009 12:10 PM

as rx'd 17:31

Comment #644 - Posted by: jlyssand at August 10, 2009 12:12 PM

28 male 196

20:32

as rx'd

Comment #645 - Posted by: Birch at August 10, 2009 12:59 PM

8/10/09 - 21.29. 3rd workout back after 2 month hamstring hiatus.

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

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

Comment #646 - Posted by: JonNYC - 40/M/170/5'11" xfit since 6/08 at August 10, 2009 2:04 PM

1st time for this workout.
monitor on rower broken, so did 60 pulls for 500 meters which may be off (i've read 12-15/100 meters).

17:50

Finished with planks, wipers, knees to elbows.

Comment #647 - Posted by: Dan 36m/5'8"/150 at August 10, 2009 2:41 PM

as rx'd except on treadmill

26:50

Comment #648 - Posted by: Mike Lawrence at August 10, 2009 4:12 PM

18:30 as rx'd

runs sucked some serious butt

Comment #649 - Posted by: Arthur m/34/5'11"/170 at August 10, 2009 4:53 PM

20:20

Comment #650 - Posted by: nsb at August 10, 2009 5:46 PM

as rx'd, but on treadmill

m/30/6'/190

18:04
first time with this WOD
could have rowed faster.

Comment #651 - Posted by: Neal at August 10, 2009 6:33 PM

15:59

Comment #652 - Posted by: Todd S at August 11, 2009 8:55 AM

m/28/6'3/255

RX'd @26:32

Comment #653 - Posted by: tmoney at August 11, 2009 10:19 AM

19:06 mandatory 6" jump on burpees

Comment #654 - Posted by: CincyBurgs 33/M/5'8"/165 at August 11, 2009 11:30 AM

19:06
Ran on elliptical at level 15
Broken toe is feeling better

Comment #655 - Posted by: Jette 40/M/5'11"/175 at August 11, 2009 11:38 AM

CFWUx3
As rx'd:
Row: 500m
Burpees: x21
Run: 400m

3 rounds, 20:26
@work, slow transition from run to row.

Comment #656 - Posted by: Harpo m/42/5'7"/145 at August 11, 2009 1:52 PM

Did this last Thursday but forgot to post-16:58 as rx'd

Comment #657 - Posted by: Vince at August 11, 2009 4:59 PM

as rx'd:

16:23

-2:05 from last time

Comment #658 - Posted by: MikeyPaul - m/27/5.8/170 at August 11, 2009 7:46 PM

First time on this one, and i was low on energy, having already done 5x5 shoulder press and a boot camp class, which was a joke.

As rx'd, 17:35 PR

round 1 @ 4:55
round 2 @ 11-ish
Runs on treadmill, 9mph, 1.5% incline. Rows 1:40-1:50-ish.

Next time speed up the runs.

Comment #659 - Posted by: soccerman/23/182/6' at August 11, 2009 9:50 PM

20:19

Comment #660 - Posted by: kunkle at August 12, 2009 3:58 AM

m/29/185

rx'd 24:11

Comment #661 - Posted by: Lando at August 12, 2009 5:05 AM

24 minutes.

Comment #662 - Posted by: jonfaiella at August 12, 2009 8:03 AM

Just under 20 minutes.

Time last time around was 19:21, but on that one I subbed exercise bike for the 400M on the 2nd and 3rd rounds for 1:30. Also, that previous time I stopped at the water fountain after 2nd and 3rd round burpees. Maybe my time keeping was off last time or my settings on the rower were off. Who knows.

Felt like I was going faster this time around as I went without stopping until the last round of burpees when I stopped for a few seconds after the 11th rep.

Had the tread mill set to 9.0 for the 400's

Comment #663 - Posted by: clark at August 12, 2009 8:39 AM

08/11

28:10

Sub'd 400m on treadmill

Comment #664 - Posted by: tommykrackcorn at August 12, 2009 8:51 AM

20 minuter 13 s

Comment #665 - Posted by: Jonas Stolpe at August 12, 2009 10:30 AM

as rx'd = 21:47

Comment #666 - Posted by: COURTICE DP M/30/155 at August 12, 2009 11:49 AM

as rx'd: 19:01

Comment #667 - Posted by: pbraun at August 12, 2009 4:19 PM

47/M/184
Rx'd
27:26
Def not a PR

Comment #668 - Posted by: Zim at August 12, 2009 4:41 PM

subbed sdlhp for row.

16:21mins

Was tired, my legs felt like lead on the runs and I nearly met Mr Pukie. So all in all your average WOD!

Comment #669 - Posted by: BarryT at August 12, 2009 4:45 PM

WU
090812 - 20:45
090417 - 19:33
090222 - 21:09
M/48/190#/72"

Comment #670 - Posted by: RB at August 12, 2009 5:27 PM

23:44

[23:44]

Comment #671 - Posted by: JonK at August 13, 2009 2:48 AM

m/28/175

as rx'd

14:33

(treadmill)

Comment #672 - Posted by: Temesy at August 13, 2009 5:47 PM

m/35/5'9/174

CFWU - 3. Reg. Superman. Burgener
19:20
6:02
6:46
6:31
Felt pretty good today. Burpees not bad. Able to push on last approx 3 laps of each run.
4/11: 20:07
2/15: 20:03

Comment #673 - Posted by: jrm at August 13, 2009 6:04 PM

as Rx'd run on inside track:
f/36/5'7/154: 21:57
m/36/5'10/162: 22:47

Comment #674 - Posted by: TnT in MD at August 13, 2009 7:57 PM

sub'd:
400m run
25 burpees

18:37

I wanted to take this one outside and unfortunately no rowing machines there...

Comment #675 - Posted by: mike mcgee m/35/5'10/180 at August 14, 2009 5:05 AM

with treadmill and an interruption.
20:47

Comment #676 - Posted by: BPemberton at August 14, 2009 5:39 PM

Treadmill and an interruption.
20:47

Comment #677 - Posted by: BPemberton at August 14, 2009 5:55 PM

Done 8/15

16:37 PR by 0:11

Comment #678 - Posted by: bingo at August 15, 2009 9:33 AM

CFWu non standared, no pullups, added 3 ringdips for 3 rounds...woo woo, will the elbow hold together?

Not as Rx'd, burpees had no pushup element to save elbow from further wear and tear

21:09

Comment #679 - Posted by: F15E_WSO_M/46/6'/175 at August 15, 2009 2:37 PM

Three rounds for time of:
30 - 45lb. SDHP
15 Burpees
Run 400 meters (treadmill)

15:15

Comment #680 - Posted by: arobi at August 15, 2009 4:36 PM

april 12 2009:30.45

today 500 m
21burp
run upstairs to treadmill
370m
twice
and last rep same except finish with full 400m
24.30pr
can sustain a series of burpees for more reps and recoup faster

Comment #681 - Posted by: footdoc at August 17, 2009 6:25 AM

090805

at the gym

11 Burpees instead of 21 (to save my knee)
sub run around city block for 400m

37:18

Comment #682 - Posted by: EMelton at August 17, 2009 2:17 PM

as rx'd
23:23

whew, that sucked. 1st wod in 3 weeks (1 week flu,2 weeks vacation)

Comment #683 - Posted by: g.luke at August 17, 2009 8:45 PM

23:00
Row - Level 3
Run - Treadmill

Comment #684 - Posted by: Doug LES at August 18, 2009 5:19 AM

22:00 as rx'd, both

Comment #685 - Posted by: nic & nirm at August 18, 2009 1:37 PM

As rx'd

20:28

Comment #686 - Posted by: vino63 at August 19, 2009 5:16 AM

sub rows for 50 SDHP
21 burpees
.25 mi run
3 rds

16:53 new PR

Comment #687 - Posted by: KOA2 at August 20, 2009 4:54 AM

M/33/190

27:27

As Rx'd

1 8:09
2 9:53
3 9:28

Comment #688 - Posted by: malone at August 20, 2009 5:38 AM

32/m/6'2"/205

As Rx'd in 16:52, PR by 7 seconds.

All rows between 1:45 and 1:47.

Burpees broken into 14+7, 7+7+7, 7+7+4+3.

All runs under 1:50.

Phil 4:13

Comment #689 - Posted by: EricB in IL at August 21, 2009 6:12 AM

As Rx'd (I think 2 laps around our track is just shy of 400m...):
Rd 1-4:53
Rd 2-5:22
Rd 3-3:07
Total 13:23

Comment #690 - Posted by: nick m/25/205/5'11" at August 24, 2009 9:27 AM

21:47

Comment #691 - Posted by: TROY at August 24, 2009 1:48 PM

18:17

Comment #692 - Posted by: EM at August 30, 2009 12:47 PM

31/m/156/5'6"
AS RX'D
18:48

Comment #693 - Posted by: ac at September 6, 2009 5:20 PM

29/m/190

as rx'd: 17:14

Comment #694 - Posted by: MoGreene at September 8, 2009 5:09 PM

44/m/165

sub KB (53) High Pull x 50 for rows

21:32, tired, long day at work

Comment #695 - Posted by: moglee at September 14, 2009 7:45 PM

23.m.137.65"

as rx'd
25:51

Last Time
26:03

PR:
23:30

Comment #696 - Posted by: Francis Vu Nguyen at September 18, 2009 9:38 PM

subbed 15 pull-ups for 500 meter row

15:54

Comment #697 - Posted by: Manchild at September 20, 2009 7:04 AM

As Rx'd (first time)

18:00

Comment #698 - Posted by: mollo in srq at September 29, 2009 7:13 PM

M/27/6"/168

run done on a treadmill at 3.5% incline.

17:40

Comment #699 - Posted by: alan firth at October 12, 2009 11:27 AM

19:10

M/39/182/5'10"

Comment #700 - Posted by: jayhawkcf at January 1, 2010 9:57 AM

My good buddy from high school, "Blue", died a year ago Sunday. So my friends and I did the WOD that came up on 4/11/09 today in his honor. Three of them did it as a group out in Salt Lake this morning at 6 a.m. - brutal!] The WOD was:

Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

As rx'd, 16:45 (PR). April '09 I did this with the SDHP sub in 17:25. I thought the rowing might actually make this easier, but no such luck. If anything, I think it was harder, because when I did this in '09, I had to break up the sumos and the burpees; this time I went pretty much straight through everything, but was only 40 seconds faster.

Row went pretty well, 1:40, 1:50, 1:45. Burpees were straight through but pretty ugly in later rounds. Runs went well but were on the slow side (running after burpees sucks), about 100-120s for each.

Comment #701 - Posted by: Mel 37m/5'10"/175 at April 10, 2010 10:45 AM

"Blue"

As rx'd, 16:45 (PR). April '09 I did this with the SDHP sub in 17:25. I thought the rowing might actually make this easier, but no such luck. If anything, I think it was harder, because when I did this in '09, I had to break up the sumos and the burpees; this time I went pretty much straight through everything, but was only 40 seconds faster.

Row went pretty well, 1:40, 1:50, 1:45. Burpees were straight through but pretty ugly in later rounds. Runs went well but were on the slow side (running after burpees sucks), about 100-120s for each.

Comment #702 - Posted by: Mel 37m/5'10"/175 at April 10, 2010 10:45 AM

"Blue"

16:45, as rx'd on Concept 2.

4/10/10

Comment #703 - Posted by: Mel 37m/5'10"/175 at April 10, 2010 10:46 AM

17:40

Comment #704 - Posted by: Edwin 28/M/68"/170 at March 4, 2011 11:02 PM

17:40(PR) - Did the runs on a track rather than treadmill, definitely harder but still set a PR!

Comment #705 - Posted by: Edwin 28/M/68"/170 at March 4, 2011 11:03 PM

"Blue"

4/11/11

As rx'd, 15:48 (PR).

We did this outside my office building - rowing machines by the entrance, burpees on the grass, runs around the parking lot. Got a few strange looks. This went pretty well - about a 1 minute PR for me. Burpees were the worst - just tried to keep moving and not stop. Rowing and running became more like "active rest", although running right after burpees was no fun for the first 50 meters.

Comment #706 - Posted by: Mel/38m/5'10"/175 at April 11, 2011 9:41 AM
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