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

hello metcon...looks painfull.

ROCK OUT!

DO IT BIG!!!

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.

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

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

EASILY I APPROACH.....

Metabolic Conditioning

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.

***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!

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

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

3x through
1000m row
Burpees

Unless someone has a more interesting sub.

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.

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!

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

#10 Ryan

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

Good luck

Hey7 gang

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

Thanks

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

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

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.

Nik & Bradh - thanks!

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

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!

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

#23 andrew

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

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 :)

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

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

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!

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.

great WOD
LOVE ALTA (the pic rocks)

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.

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

Just did this one recently

as rx'd:
17:22

It is a TOUGH one!

Paleo Challenge - 3 days down...

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

Hey FRAT - Hope all is well

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!

Dan m.

Sub double unders or box jumps for your run

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.

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

#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!

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

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.

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 ...

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!

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

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

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

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

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!

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.

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!

30 mins. as RXed

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

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

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

#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 =)

SDHP sub with 45lb KB

19:47

Drenched

Go Navy

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.

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!"

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

16:48

41/m/176cm/72kg

3 rounds for time

50 SDHPs, 20kg Barbell
21 Burpees
40 Double unders

14:32 PR (last time 15:54)

#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?

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

m/41/6'1"/190

as rx'd 20:01

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

15:34 as rx'd

SDHP 14kg x 50 for 500m row.

Time: 22'13"

F/33/62kg

As rx'd: 18m 50s

Horrible.

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!

m/44/185

as rx'd
19:51

m/41/5'6"/145

sub 45# sdhp
18:55

m/28/220

as rx'd
14:46

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

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

M/37/6/87kg

19:33

Tough one, especially after FGB

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!

M/31/6'3"/205

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

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?

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..

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

16:39

subbed 45# sdlhp for rows

Time: 18:50

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

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

Burpees are renamed barfees.

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

@#31 ALTA IS THE GREATEST PLACE ON EARTH

finally a WOD with some running!

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

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

subbed 50x 40lb sdhp

25:15

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

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.

bw 165

19:27 as rx'd

subbed sdhp for row

time: 30:13

M/26/212/5'8

25:04

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

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

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

25:09

subbed rowing for sdhp

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

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

as rx'd:

15:46 PR!

Great WOD and I PR'd FGB yesterday!

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

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

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!

m/32/5'9"/170

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

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

22:14 as Rx'd

Fantastic video!

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

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.

.25mi on treadmill for the 400m run.

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

First time doing this one

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

Subb SDHP for Row

17:40

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.

19:54 as rx'd

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

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

as rx'd

c2 at damper 6

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

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.

first time as rx'd

28:10!

burpees were the most draining part

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.

16:28pr
SDHP

first ever WOD.
22:14
burpees are rough.

17:37 SDHP, home loop

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

31/m/196

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

15:07

20/m/155/5'8

M/41/5'11"/185

subbed 50 SDHPs (45#) for 500m row

23:26

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

31/m/5'10"/210

23:09 (pr)

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

32:16

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!

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

#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.

scaled to puppy,
23:30

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)

***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.

20:16 rx

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

As rx'd

24:28

Gym rower set at level 3.

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

LA Fitness, you are in my prayers!

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

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!!

no rowing machine so I subed Fran

new PR 5:13
5:26 last time.

M/44/165

subbed sdhp 45 lb

21'15"

16:03

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

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.

23:15

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

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

subbed sdhp 45#
24:16

M 34/5'7"/137

As rx'd:19:58

34/F/5'10"/158

As Rx'd
16:58 PR

as rx'd
22:24

kinda slow

first time with the rower

subbed SDHP
@ Farm Project
22:40

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.

M/48/6'/184
19:00

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.

m/26/210/70"

as r'xd 14:44

M/40/6'0"/155

As Rx'd

19:40

PR remains 18:46.

M/17/5'4"/143

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

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.

As rx'd

17.43

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

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

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).

# 146

Roughly 2mins plus or minus 15 seconds for 500M

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.

Sub SDHP for rows
2 rounds 16:04

Burpees are kicking my butt!

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

CFWU x3

WOD
:18::50

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

Get some, Go again!

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)

30 minutes as RXed

SDHP for row

29:30

Looks like I should have scaled a bit.

age 19 bw 170

13:17 as rx'd with sumo sub

definitely tougher than it looks

SDHP

23:38

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

19:30

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.

@ 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.

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.

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

18:12

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

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

21:50

Subbed rows with SDHP 1 pood k/bell x 50

3 rounds

15m 15s

Hot & horrid!!!

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.

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

ran the 400 on hilly terrain

3 rounds at - 19:48

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.

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

Corey #139-

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

Keep it up FRAT

M/25/140/5'11"

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

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!

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

#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!

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!

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

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!

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!

As rx'd: 15:50

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

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.

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

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

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

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.

M/22/6'2/160

20mins

m/24/175

23:06 as rx'd
that hurt

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

subbed 21 jumping pullups for rows

15:06

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

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

as rx'd:
15:49

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

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

20:32
blah.

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!

gym got a concept 2!

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

20:07 Rx'D

17:22 as Rx'd

18:40

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

m/6'/236#/53yo

Getting back into CF.

Going to Cert 1 in Indy (Sept)

25min

scaled/subbed sdhp, 16" and treadmill

18:30

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.

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

F/27
25:54

BURPEES ARE NOT FUN!!!!

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

M/35/184

17:45 - first time - totally whipped!

29/m/185

17:37

Burpees were to 12" target with both hands.

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

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.

24/150

WOD as Rx'd

18.28
Not Good

Rx'd 15:08

Felt awesome, even the burpees were okay.

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

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!

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

m/42/162/6'

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

m/27/6'2"/171

3 Rounds:
500M row
21 burpees
Run quarter mile

21 minutes

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!

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

20:18
first time
had trouble with the burpees

M/24/160#/5'7"

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

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

F/42/5'6"/140

19:31, as rx'd.

M/40/165

As Rx
16:45

Tough

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.

24/m/175

subbed 50 SDHP @ 45# bar for rows

13:39

27/f/170

Rx

17:57

A lot easier then last time!

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

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

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.

m/37/192

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

18:41 RX'd

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

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?

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

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!

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!

m\22\72"\175

as rx'd 18:20

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

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

19:27 as rx'd

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

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.

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.

as Rx 16:46

first WOD, love it.

M/20/6'4"/185

20:05

R'xd

Crossfit warmup plus some jump rope...

Then as req'd: 17:23

1st time doing this one.

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)

15:10
400's had 3 hills

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

No more crossfit football link???

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

One of the sickest photos ever on Crossfit!

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.

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

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!"

19:51, first time ever

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 :(

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.

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.

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

18:43

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

18.27 Rxd (resistance 4)

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!

20:11 Rx'd

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.

AS Rx'ed

First time doing this one n an actual C2..

19:38

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.

15:05 pr

subbed 50 45lb sdhp for row

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.

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!

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

no jump on burpees. run no treadmill

24:27

cfwu x 3 (+90 pushups)

19:20

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

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

16:20 as rx'ed with runs on treadmill

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.

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

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

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

WOD as prescribed: 17:19

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

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

27:53

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

22:15 and new pr for bench press

m/46/178
rx'd 18:37

M/23/6'1"/220

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

Burpees killed me.

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

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

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!

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.

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

Laura: as rx'd. 21:30.

M/47/71in/200

As Rx'd. Tough one.

21:10

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.

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

subbed 45lb SDLHP

21:32

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.

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

F/19/130/5'4

23:02 Rx'd

M/20/200/6'

23:02 Rx'd

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

19:30, as rx'd

16:02 Rx'd

off Pr by 45 sec.

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#

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

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

Vicky: 30# sdhp: 26 min

#63 Thanks Adam.

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

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

19:05 as RX'd

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

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.

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

as Rx'd:
15:22

M/28/175/72 kg

As Rx´d

14:44

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.

CFWU

Subbed SDLHP for Row

Otherwise as prescribed:

18:57

M/33/70/210

Approx. 23 minutes with extra reps

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

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

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

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

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.

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

as rx'd

military burpees

18:36 pr by 1 sec

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

19:55

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

30/m/6'0/190

as rx'd
400m on tredmill

18:04

39m/6/185

19:19

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

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

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

as rx'd: 17:30

24:12...burpees were killing me!

Rx'd
17:15 Loads of fun!

18:50 (treadmill for runs)

M/37/6/87kg

19:33

Tough one, especially after FGB

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

M/22/6'1/175

As Rx'd: 17:12

Love me some metcons!

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

M/32/146lbs/5'5"

As rx'd
17:25 (pr)

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

27/m/185

19:43

37/m/150

26:52

47- 6' - 210#

CFWU X 3

As RX'd:

18:44

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

18:20

Subbed 50 SDHP's for 500m row.

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

400M run
21 pushups
400M run

x3

17:45

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

17:29, pr by about :50.

16:24

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

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.

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.

m/22/167/6'

as rx'd 17:44

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

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

m/30/6'3/200

As RX'd
19:49

The burpees really slowed me down

Subbed SDHPs, 45#, 50 reps per round

27:20

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

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

F/34/115/5'

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

17:15 pr

M/35/190/6'2"

17:17

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

as rx'd
21:31

Damn you burpees!

Rx

23:24

sub'd 50 45# SDHP for rows

18:19

Burpees sloooooow me down.

21:20

20:38

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

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.

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...)

I hate burpees.

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

24:20

subbed 45# sdhp for row

19:28

m got 26:25 subbed 32# sdhp for row

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

22:15

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

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

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.

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!

as Rx'd

26:43

holly crap the burpees kicked my but.

15:13

outdoor track
21# sdhp instead of row
17:45

As Rx'd -- 17:14

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

No rower so sub'd in double unders

3 rounds
100 double unders
21 burpees
Run 400m

19:21

as rx'd
36:00

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

I have a new moto for crossfit...

Crossfit...don't under estimate the sneakiness

this workout kicked my...

as rx'd
22min

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

M / 28 / 230

rx'd 19.03

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

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 :)

33yom/5'11"/195

16:31 subbed 45# SDHP for row

17:40, SDHP.

31:54
previous 28:28

M/39/150

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

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

37/m/185/6'

21:30

27/f/5'01"/145

24:10

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

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?

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

29/m/65"/156lbs.

As rx'd:

23:30

17:58, new PR

24/m/71"/170lbs

Subbed SDLHP x 50

14:17

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

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!!!

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

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

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

29/m/6'4/206

22:50 - subbed 45lbs SDLHP x 50

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.

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 :)

F/41/5'2/118

as rx'd 21:28. last time 23:55

17:53 rx'd

first time with this wod

5'10"/165/16yr old

28/M/141

Subbed 50 SDHP with a 45 lb bar for 500 M row.

19:42

m/32/190

15.37

18:18 treadmill

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

dude, Rory Mac I tied you (using a treadmill also).

21:58

19:15

15:20
c2@5

34:01

46lb bar sdhp for rows

M/5'8"/170

Warm up with half an Angie.

Sub 50 double unders for the run.

14:23

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.

21:55 (PR)

19:44 as rx'd. PR

subbed push-ups for burpess 16 minutes

Damper setting 6

17:30

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.

as rx'd - 29:16

Subbed WPFG Vancouver "Grouse Grind"

39:33

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.

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.

23:22 sub 50 SDHP

22;52
1/2 on ststionary bike level 15 for 400m run
Burpees slowed me down

As rx'd:

18:53

Suprisingly the burpees weren't the worst part, I just need to run faster.

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

No timer. Climbed down from mezzanine at climbing gym to get outside for the run each round. Felt OK; rows were all around 2min.

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

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

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#

33/F

as rx'd
22:52

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

25:55

a lot of wasted time in crowded globo this afternoon plus time gearing up the treadmill to 10mph

As Rx'd @ Union III
~19:30

3 rds of

50 SDHP's
21 Burpees
400m run

21:48

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 :)

crossfit + being forward deployed on the uss essex = fighting the navy for gym equipment.

44/m/165

As Rx'd

21:51:00

Super great workout! First time doing 63 burpees, since Army days.
m/46/68'/199
30:10 minutes rx'd

imperfect5

today i finished in 34:33. im pretty tired, good stuff.

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

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!!!

20m52s
did JT yesterday and the burpees ached
stairclimb from hell between rower and treadmill

god i love this stuff. never sweated so hard from a workout before crossfit.

the new guy day 2: 21:51

i hate burpees.

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!

Sub'd 45# SDHP 50 reps for rows
24:20

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

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.

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

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.

23:22

3 x
50 x 45# sdlh
21 burpee's
1:30 on elliptical

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!

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!

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.

cfwu (5 pu's/round)

as rx'd

29:31

as rx'd
15:01
tredmill

f/26/5'9/136

as rx'd

24:05

m/57/5'10"/190

as rx'd

23:13

22:55

m/40/6'0"/193

22:15 (screwed up on my watch, so time is close but not exact)

as rx'd
15:01
tredmill

Round 1 8:22
Round 2 9:02
Round 3 9:57
Total 27:21

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.

as Rxd 25:09

m/28/5'11"/185

as rx'd

18:30

20:30

I substituted 200 jumps with a jump rope for the rows. The burpees absolutely killed me

m/28/5'11"/185

as rx'd

18:30

20:30

I substituted 200 jumps with a jump rope for the rows. The burpees absolutely killed me

21:13

Subbed Elliptical for rows at level 20.

25:34

34/m/6'6"/355

M/40/6'/220

Substituted SDHP (45# X 50 reps, each set) for rowing. Otherwise, as Rx'd.

18:25

m/26/185/5'11''

SDHP 45#x50 reps/set

22:14

24:50

Still recovering from flu

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

CFWU as Rx'd then...

00:19:02.28 using row machine and treadmill

30/m/71"/181#/Taji, Iraq

as rx'd

23:36

Killed me.

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)

m/215/30

14:30

CFWU- Only one set of pu's
28:36

3x3 DL (305lb)

Rx'd 17:49 (burpees should be faster)

Subbed 50 count 45# SDHP for 500m rowing. Rest as rx'd.

6:26/8:49/9:54 total 25:09

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

17min54 (prev 17min55)
Treadmill 1% incline

As Rx'd:

17:38

m/26/173/70''

20:47

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

Day late, playing catch-up.

First time, As RX'd - 24:57

From Taji, Iraq

As Rx'd 18:30

Doc K

m/32/180/65"

18:33
PR by 16 seconds.
Felt crummy with allergies so pleased to set PR.

M 39/74"/250
28:22
Subbed 50 reps 50# deadlift for 500m row.

31m/180

17:00 as rx'd (pr)

18:00 As Rx'd

PR by 1:55

14:40. Ouch

30:21 as Rx'd

40:23.6 - terrible

40.23.6 - terrible but I stuck with it

24/M/5'10/165

as Rx'd 19:10

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

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

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.

as rx'd

17:38

addition to comment #520:

treadmill, 2.0 incline (11.0, 11.1, 11.0)

rx'd

1st time doing this 1 with a rower.. gasser!!

19:55

m/36/155

as rx'd
15:58

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?

As RX'd: 17:24. Real unfocused today.

3 rounds 1000m row, 21 burpees
20:48
Shaw TDY

22:30

M/36/75KG
As Rxd 16:46

as rx'd: 21:16

male, 29yrs old, 205lbs
20:34

M/28/140/5'8"
25:50

M/23/175/6'4"

as Rx'd 23:36

15:51 as RxD (PR)

Treadmill at 1% incline.

Modified
3 rounds
100 double-unders (no rower)
21 burpees
400m run

19:43

43/168

Performed outside - 92 degrees

Counted rows on bowflex

19:33

18:23, beats my 19:10 last time. Not bad, but can get faster.

subbed

30 35lb KB snatch and jerk (alt 5 1 arm and 5 the other)
50 Pushups
400M Run

18:44

21.16

34/M/6'00/180

19:10

No pr, but glad to be back in the saddle.

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.

18:56

just keep moving.

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

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

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

19:07 as rx'd

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.

M/29/6'4"/202

Rx;d

16:38

PR by 6 seconds

30/m/5'11"/200

3 rounds

50 SDHP w/ 45lbs
21 burpees
run 400m

14:18

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.

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

sub'd
50 SDHP 44# kettlebell
21 burpees
400m run
17:46

M/35/6'2"/185

18:11 as rx'd

22:20 new PR by 1:10
3.5 laps

18:30 as rxd
run was on treadmill

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+

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!

Row 500 meters
21 Burpees
Run ~450 meters

17:32

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!)

16:56 Rx'd

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.

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.

Subbed 50 #45 SDHP for row

16:25

subbed 20kg barbell sdhp x 50 for 500m row:

21.17

(transitioning time between exercises: 4 x 30secs = 2 mins)

Kept a steady pace throughout the whole wod. Around 1:58min for 500m row and 2:08min for 440m run.

Time: 17:34

50 sdhp 45#
21 burpees
400m

3 rounds

14:50

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

as rx'd 19:25

3 rds of:
50 SDHP w/16KG KB
21 burpees
400 meter run

Time:18:01

m/30/5'10/205

As rx'd:
21:31

M/35/189/5'10"
as rx'ed 18'17 pr

F/37/125/5'5"
as rx'ed 20'20" pr

16:30 as rx'd

18:53 as Rx'd

23:09 RX. 25:32 Last Time.

500m row
21 deadlifts (135 lbs)
400m run
3X

23:10

f/30/139/5'8"

as rx'd 21:55 mins

m/26/5'8"/140#

2 days later....

17:58

ran on a treadmill at 2% incline

Ran out of time, no wo

m/38/5'10"/168

This is one that doesn't look so bad on paper..stupid paper!

As Rx'd 19:29

m/22/5'10"/170#
18:26min as Rx'd

as rx'd:

21:40

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

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

20:13:20

M/29/72"/195

M/25/185/5'11"

19:10

cfwu x3 (15, ring dips)

23:30 as rxed, stairs up to upstairs track, love them burpees (ugh)

27M 6'5" 217#

34/m/160

17:38

f/48/118

20.04.48

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!

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

Not as Rxd (subbed SDHP) PR: 14:49.

m/28/180

18:30

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.

Rx'd at home. 20:07 (pr)

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

16:11 as Rx'd

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.

Damn, accidentally did 20 burpees instead of 21. Otherwise, as prescribed 23:00 give or take 15 seconds.
f/26/5'5"/175

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!

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!

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

C-
16:23

50 x Sumodeadhighlift 40lbs and run on crosstrainer,burpees as rxd.

16:09

Note:Burpees are always hard !

Ouch, that hurt
total 25:40

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

20:31 as rx'd

Performed this Friday...just coming off being ill

21:46 as rx'd

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.

16:58
Subbed 50 SDHPs w/45# bar for each row

Subbed SDHP for row, 1=50m,23:53

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

As Rx'd

16.09

19:17 as rxd and it was hard but fun
m 45 6'0 87kg

as rx'd

18:58

as rx'd: 21:12

as rx'ed
19:10

15:59

Lunch hockey
20:42

subbed 50 SDHP for 500m row.

everything else as rx'd 14:50

had to sub the row with 50 sdhp's (using two 25lb dumbells). woulda rather rowed whewwwwww

16:42. Meh.

BWT:193
:47::03
my head hurts and I suck at burpees but i did with complete push ups. Yeah me!

22:52 as rx'd
PR 22:25

Theresa: 24:17

21:00 @ Track

M/33/165

As rx'd: 19:51

F/27/135

As rx'd: 20:07

As RX'd 15:57 PR by 53 seconds

M/53/5'8"/141

as rxd 20:40

the 3rd row was killer !!!!!!

Dis SDHP w/ bar x 50 reps instead of the row. 17:39

20:10

treadmill runs

RX'd 16m16s

24:00 minutes

34/M/203

17:20

500m row
21 burpee
400m run
3 rounds = 31:07
2nd round at 20:30

@thesweatbox

first time with the row machine

18:40 (new PR)

m/40/6'/181lbs
rxd 18.57

20:36

3 rounds of
40 reps 28kg SDHP
21 Burpees
450 meters run

28:30

I'm going to call this The Public Enemy.

as rx'd
24:20

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

subbed the rows (SDHP)

still recovering from 38 years of no crossfit...

33:59

as Rx'd. First time I've run since injuring an ankle:

6:36
6:20
5:59

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.

First WOD in about 2 yrs

As rx'd
20:40

as rx'd 17:31.8
m/27/165/5-11

as rx'd 17:31

28 male 196

20:32

as rx'd

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.

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.

as rx'd except on treadmill

26:50

18:30 as rx'd

runs sucked some serious butt

20:20

as rx'd, but on treadmill

m/30/6'/190

18:04
first time with this WOD
could have rowed faster.

15:59

m/28/6'3/255

RX'd @26:32

19:06 mandatory 6" jump on burpees

19:06
Ran on elliptical at level 15
Broken toe is feeling better

CFWUx3
As rx'd:
Row: 500m
Burpees: x21
Run: 400m

3 rounds, 20:26
@work, slow transition from run to row.

Did this last Thursday but forgot to post-16:58 as rx'd

as rx'd:

16:23

-2:05 from last time

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.

20:19

m/29/185

rx'd 24:11

24 minutes.

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

08/11

28:10

Sub'd 400m on treadmill

20 minuter 13 s

as rx'd = 21:47

as rx'd: 19:01

47/M/184
Rx'd
27:26
Def not a PR

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!

WU
090812 - 20:45
090417 - 19:33
090222 - 21:09
M/48/190#/72"

23:44

[23:44]

m/28/175

as rx'd

14:33

(treadmill)

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

as Rx'd run on inside track:
f/36/5'7/154: 21:57
m/36/5'10/162: 22:47

sub'd:
400m run
25 burpees

18:37

I wanted to take this one outside and unfortunately no rowing machines there...

with treadmill and an interruption.
20:47

Treadmill and an interruption.
20:47

Done 8/15

16:37 PR by 0:11

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

Three rounds for time of:
30 - 45lb. SDHP
15 Burpees
Run 400 meters (treadmill)

15:15

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

090805

at the gym

11 Burpees instead of 21 (to save my knee)
sub run around city block for 400m

37:18

as rx'd
23:23

whew, that sucked. 1st wod in 3 weeks (1 week flu,2 weeks vacation)

23:00
Row - Level 3
Run - Treadmill

22:00 as rx'd, both

As rx'd

20:28

sub rows for 50 SDHP
21 burpees
.25 mi run
3 rds

16:53 new PR

M/33/190

27:27

As Rx'd

1 8:09
2 9:53
3 9:28

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

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

21:47

18:17

31/m/156/5'6"
AS RX'D
18:48

29/m/190

as rx'd: 17:14

44/m/165

sub KB (53) High Pull x 50 for rows

21:32, tired, long day at work

23.m.137.65"

as rx'd
25:51

Last Time
26:03

PR:
23:30

subbed 15 pull-ups for 500 meter row

15:54

As Rx'd (first time)

18:00

M/27/6"/168

run done on a treadmill at 3.5% incline.

17:40

19:10

M/39/182/5'10"

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.

"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.

"Blue"

16:45, as rx'd on Concept 2.

4/10/10

17:40

17:40(PR) - Did the runs on a track rather than treadmill, definitely harder but still set a PR!

"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.